Tennis Elbow: Self-Help Tips and Advanced Treatments at Elite Joint Solutions
This page is dedicated to supporting patients with Tennis Elbow by providing effective tools and strategies to help you manage and improve your condition independently.
If these self-help measures do not provide sufficient relief, Elite Joint Solutions offers additional treatments, including hyaluronic acid injections, our unique combined approach of physiotherapy, massage, and joint mobilisation/manipulation, as well as acupuncture.
Tennis Elbow Exercises
Extensive research shows that strengthening the muscles and tendons around the elbow and wrist can significantly help in settling tennis elbow. Evidence suggests that performing targeted exercises 4–5 times per week, for around 10–15 minutes per session, often leads to noticeable improvement within about 3 months.
For most people, this should be the first line of treatment, combined with the use of a tennis elbow clasp and over-the-counter anti-inflammatory gels, before considering options such as a steroid injection.
​
Tennis Elbow Clasp
​For people suffering with tennis elbow, it is often recommended to use a tennis elbow clasp. This should be worn during the day to help reduce strain on the affected area.
When the clasp is combined with a structured exercise programme over a period of 6–12 weeks, along with adequate rest from aggravating activities where possible, there is a good chance that symptoms will improve and settle.​​​​​​
Over the Counter Gels
We recommend daily self-massage around the painful region of the elbow using a mixture of gels such as Voltarol (anti-inflammatory gel), Deep Heat, or cooling/ice gels. Spend around 5–10 minutes each day massaging the area.
This can help to reduce inflammation, relieve tension, and over time may contribute to an overall improvement in your symptoms.
If these simple measures are not helping, contact us now to discuss more advanced treatments available at Elite Joint Solutions in Bristol, Iron Acton, and Yate. Our options include hyaluronic acid injections, acupuncture and dry needling, as well as our unique integrated approach combining physiotherapy, massage, and joint manipulation/mobilisation.