Elbow Treatment: Simple Steps to Reduce Pain and Get Moving

Got a sore elbow and not sure what to do? Whether it’s tennis elbow, golfer’s elbow, or general tendon irritation, you can start small and see big gains. Here are clear, practical steps you can use today to reduce pain, speed recovery, and avoid the same problem down the road.

Quick home treatments that help fast

First, follow RICE for the first few days: Rest the arm, Ice for 15–20 minutes every 2–3 hours, Compress with an elastic wrap, and Elevate when possible. Ice reduces swelling and eases pain; heat is better later for stiffness, not in the first 48 hours. Over-the-counter NSAIDs like ibuprofen or naproxen can lower pain and inflammation—use as directed and check with your pharmacist if you take other meds.

Wearing a counterforce strap or elbow brace spreads load away from the tendon and can cut pain during activity. Use a brace when working or exercising, not all day. Gentle massage around the forearm and elbow helps blood flow, but avoid deep pressure on a very tender spot.

Exercises, therapy, and rehab

Start with gentle range-of-motion moves: wrist flexion/extension and forearm rotations. After pain drops, add eccentric strengthening—slowly lowering a light dumbbell for wrist extension is a common, effective move for tennis elbow. Aim for 3 sets of 10–15 reps, once or twice daily. If anything increases sharp pain, stop and rest.

Physical therapy pays off. A therapist will combine manual work, exercise progressions, and advice on modifying daily activities. Many people recover without surgery if they follow a consistent rehab plan for 6–12 weeks.

Steroid injections can reduce severe inflammation quickly, but relief may be temporary and can weaken tendon tissue with repeated use. Newer options like platelet-rich plasma (PRP) injections show promise for stubborn cases, but evidence varies. Discuss risks and benefits with a specialist before choosing injections.

If conservative care fails after several months, or if you have a tear confirmed by imaging and significant weakness, surgery may be an option. Most surgeries aim to remove damaged tissue and allow healthy tendon to heal. Recovery after surgery includes a structured rehab plan.

Prevention matters. Fix repetitive motion at work—change your grip, use padded handles, and take frequent breaks. Build forearm strength gradually and include stretching as part of your warm-up. Simple changes, like a neutral wrist position during typing or a lighter racquet grip, can stop problems from returning.

Red flags—see a doctor now if you have numbness, sudden severe pain, visible deformity, fever, or if pain prevents using your hand. For ongoing issues, a primary care doctor, sports medicine specialist, or orthopedic surgeon can guide testing and treatment.

Elbow pain can be annoying, but most people get better with the right mix of rest, targeted exercises, and small gear changes. Start with the basics, track your progress, and ask for help if you don’t improve after a few weeks.