Tennis Elbow and Golfer's Elbow: How to Soothe These Stubborn Conditions Naturally

Tennis elbow and golfer's elbow are two of the most common overuse injuries around the elbow, and despite the names, you don't need to play either sport to get them. They're stubborn, they can linger for months, and they have a frustrating habit of flaring up the moment you think they've settled. This article explains the difference between the two, why they happen, and the practical, non-medication steps that help ease them.

What's the Difference?

The two conditions are close cousins, distinguished mainly by which side of the elbow is affected.

Tennis elbow, known medically as lateral epicondylitis, affects the outer side of the elbow. It involves the tendons that attach to the muscles responsible for extending the wrist and fingers, the ones you use to lift the back of your hand upward. Pain is felt on the outside of the elbow and often travels down the forearm.

Golfer's elbow, or medial epicondylitis, is the mirror image. It affects the inner side of the elbow and the tendons of the muscles that flex the wrist and grip. Pain sits on the inside of the elbow and can run down towards the wrist.

Despite the sporting names, both are far more commonly caused by everyday activities: gardening, DIY, repetitive lifting, long hours at a keyboard or mouse, or any task involving repeated gripping and wrist movement. If you've recently taken up a new repetitive activity, or ramped up an old one, that's often the trigger.

Why They're So Slow to Settle

Tendons have a relatively poor blood supply compared to muscle, which is a large part of why these conditions take so long to improve. The tissue simply doesn't repair as quickly. This is also why pushing through the pain rarely works and often makes things worse, since the tendon needs load managed carefully rather than either total rest or aggravation.

Understanding this changes how you approach it. The goal isn't a quick fix, it's steady, patient management over weeks, reducing the strain that caused it while gently rebuilding the tendon's tolerance.

Practical Steps That Help

Modify the trigger activity. The single most useful step is identifying what's aggravating it and easing that load. You rarely need to stop entirely, but reducing the frequency, changing your grip, or improving your technique on the offending task takes the constant strain off the tendon.

Gentle, progressive exercises. Once the sharpest pain has settled, controlled strengthening is one of the most effective things for both conditions. Slow wrist extensions for tennis elbow, and wrist flexions for golfer's elbow, done gradually and without pain, help rebuild the tendon's capacity. A light dumbbell or even a tin of beans is enough to start. The emphasis is on slow, controlled movement rather than weight.

Check your setup. If your elbow pain is desk-related, your workstation is worth a proper look. A supported forearm, a mouse that doesn't force a bent wrist, and a chair at the right height all reduce the low-level strain that keeps these conditions ticking over.

A brace or strap. Many people find a simple forearm strap, worn just below the elbow, helps during activity by changing where the load is transmitted. It's not a cure, but it can make daily tasks more comfortable while the tendon recovers.

Cooling for the sore days. On days when the elbow feels hot, reactive, and irritated, particularly after you've overused it, cooling can help take the edge off. A cold compress works, or a cooling gel applied directly to the area. Our Biofrost Relief Gel is designed for exactly this kind of targeted, on-the-spot use, delivering a cooling sensation to a specific sore point like the elbow.

Cooling or Warmth?

People often ask which is better, and the honest answer is that it depends on how the elbow feels at the time. Cooling tends to suit the acute, irritated phase, especially straight after activity that's flared it up. Warmth is often more comforting for the stiff, nagging ache of a longer-standing case, and can help loosen the area before gentle exercise. For anyone who wants the option of both, Biofrost Active combines a cooling sensation with soothing warmth in a single dual-action gel, which is useful when you're not sure which the elbow wants on a given day.

Neither is a standalone fix. They work best as part of the wider approach: managing load, doing the gentle strengthening, and giving the tendon the time it genuinely needs.

When to Seek Help

Most cases of tennis and golfer's elbow improve with patient self-management over several weeks to a few months. If the pain is severe, isn't improving at all after a couple of months, involves significant weakness or numbness, or came on suddenly after a specific injury rather than gradually, it's worth seeing a physiotherapist or GP. They can confirm the diagnosis and, in more stubborn cases, look at other options.

Frequently Asked Questions

Can I get tennis elbow without playing tennis?

Absolutely. Most cases come from everyday repetitive activities like gardening, DIY, lifting, or desk work rather than sport.

How long does it take to recover?

It varies, but most cases take several weeks to a few months. Tendons repair slowly, so patience and consistent management matter more than any single treatment.

Should I rest it completely?

Usually not. Complete rest can leave the tendon weak. Managing the load, easing the trigger activity while keeping gentle movement, tends to work better than total rest.

Is it cold or heat that helps?

Cooling generally suits the acute, irritated phase after overuse, while warmth is often more comforting for a stiff, longer-standing ache. Many people use whichever suits how the elbow feels that day.

Do straps and braces actually work?

A forearm strap won't cure the condition, but many people find it makes daily activity more comfortable by changing how the load is carried while the tendon recovers.

Tennis and golfer's elbow test your patience more than anything, but they do settle with the right approach. Manage the load, do the gentle work, and keep Biofrost on hand for the days the elbow needs soothing.