How can I treat elbow pain at home?

Rest from the movement causing it, use ice for flare-ups, massage the forearm with warm oil and stretch gently.

What causes pain on the outside of the elbow?

Often tennis elbow — irritation of the tendons from repeated gripping and twisting, even without playing tennis.

How long does tennis elbow take to heal?

It can take weeks to a few months. Early rest and modifying activities help it settle faster.

Home remedies for elbow pain: rest from the strain, ice, warm oil and forearm stretches

Elbow pain often comes from repeating the same movement — typing, lifting bags, sweeping, wringing clothes or racket sports. These home remedies for elbow pain give the tendons a chance to settle: rest from the strain, ice for flare-ups, a warm oil massage for the forearm and gentle stretches.

Why elbows hurt

The most common cause is tendon irritation around the elbow — tennis elbow on the outer side or golfer's elbow on the inner side — from repetitive gripping and twisting. Knocks, arthritis and nerve irritation are other causes.

Warm sesame oil massage for aching joints and haldi-adrak tea are traditional supports used in Indian homes.

Ingredients

Ice wrapped in a cloth
1 tablespoon warm sesame oil
Ginger and turmeric for tea

How to prepare

Wrap ice in a thin towel.
Simmer a few slices each of ginger and fresh turmeric (or half a teaspoon powder) in 2 cups of water for 5 minutes; strain.

How to use

Ice the sore spot for 10–15 minutes after activity or when it flares.
Massage the forearm muscles (not the sore bony point) with warm oil for 5–10 minutes daily.
Stretch: arm straight, palm down, gently bend the wrist down with the other hand for 20 seconds, 3 times, twice a day. Sip the tea once a day.

Helpful habits

Change how you lift: palms up, close to the body.
Take breaks from typing and use a relaxed grip.
A forearm strap (tennis elbow band) may help during activity.

Precautions

Avoid massaging directly over a very tender or swollen area.
Turmeric in large amounts may not suit people on blood thinners or with gallstones.
See a doctor for pain after a fall, a swollen or hot elbow, numbness or tingling in fingers, or pain lasting more than 2–3 weeks.

Frequently asked questions

How can I treat elbow pain at home?: Rest from the movement causing it, use ice for flare-ups, massage the forearm with warm oil and stretch gently.
What causes pain on the outside of the elbow?: Often tennis elbow — irritation of the tendons from repeated gripping and twisting, even without playing tennis.
How long does tennis elbow take to heal?: It can take weeks to a few months. Early rest and modifying activities help it settle faster.