Tennis elbow—medically known as lateral epicondylitis—is one of the most common overuse injuries of the elbow. Despite its name, it doesn't just affect tennis players: office workers, tradespeople, and anyone who performs repetitive hand movements can develop this painful inflammation of the tendon attachments.
Key Takeaways
- Tennis elbow, also called lateral epicondylitis, is a common overuse condition of the elbow.
- The disease affects not only tennis players, but also office workers, craftsmen and people with repetitive hand movements.
- Tennis elbow is a painful inflammation of the tendon attachments at the elbow.
Table of Contents
- What is tennis elbow and why does it hurt?
- Modern causes: Why tennis elbow is becoming a widespread disease
- Why natural treatment methods are particularly effective
- 5 proven natural methods for tennis elbow treatment in 2025
- Why the combination makes the difference
- Long-term care and relapse prevention: The key to lasting success
- Current research and future outlook
- Individual treatment strategies: Not every tennis elbow is the same
- Success stories: When natural treatment changes lives
- Conclusion: Your path to lasting healing
Important statistic: Approximately 1-3% of the population suffers from tennis elbow, with people between the ages of 30 and 50 most commonly affected. The good news: With the right natural methods, the symptoms can often be successfully alleviated.
Short answer
The most effective treatment for tennis elbow combines several natural approaches: targeted stretching and strengthening exercises, anti-inflammatory plant-based active ingredients such as hemp extract, cold therapy during the acute phase, and ergonomic adjustments in daily life. Complete healing usually takes 6-12 months with consistent use.
What is tennis elbow and why does it hurt?
Tennis elbow is caused by microtraumas to the tendon insertions of the forearm extensors on the outer elbow bone. These tiny injuries lead to a chronic inflammatory reaction, which manifests as characteristic pain on the outer side of the elbow.
Tennis elbow at a glance:
- Affected structure: tendon insertions of the forearm extensors
- Main symptom: Pain on the outside of the elbow
- Trigger: Overload due to repetitive movements
- Frequency: 1-3% of the population affected
The pain typically worsens with grasping movements, lifting objects, or rotating the forearm. Many sufferers report morning stiffness and a gradual loss of strength in the hand.
Tennis elbow vs. golfer's elbow: The key differences
| feature | Tennis elbow (lateral) | Golfer's elbow (medial) |
|---|---|---|
| Pain localization | outside of the elbow | inside of the elbow |
| Affected muscles | Forearm extensors | Forearm flexors |
| frequency | 7x more often | Less common |
| Typical triggers | Backhand movements, mouse work | Throwing and striking movements |
Modern causes: Why tennis elbow is becoming a widespread disease
In our digitalized world, the main causes of tennis elbow have shifted dramatically. While previously it primarily affected athletes, today people in sedentary jobs are increasingly developing this condition.
"In my practice, I'm seeing an increasing number of younger patients with tennis elbow symptoms. The combination of hours of screen time and lack of exercise creates ideal conditions for overuse injuries," explains Dr. Sarah Müller, orthopedist and sports physician.
The 5 main risk factors in detail
1. Repetitive movements: Hours of mouse work, typing or manual work continuously overload the tendon attachments.
2. Incorrect ergonomics: A mouse position that is too high or an unfavorable wrist position increases the strain on the forearm extensors.
3. Muscular imbalances: Weak core muscles and shortened chest muscles lead to compensatory movements in the arm.
4. Sudden increase in stress: gardening in spring or starting intensive exercise without sufficient preparation.
5. Inflammatory lifestyle: Stress, poor nutrition, and lack of sleep delay healing processes and promote chronic inflammation.
Important note: Tennis elbow usually develops gradually over weeks or months. Early warning signs such as morning stiffness or mild pain when gripping should be taken seriously before chronic symptoms develop.
Why natural treatment methods are particularly effective
Based on our experience in developing herbal pain therapies, we at H4H Naturals understand tennis elbow as a complex condition that requires more than just local symptom treatment. Natural methods address both the acute symptoms and the underlying causes.
Studies show that the combination of anti-inflammatory plant substances, targeted exercise, and lifestyle adjustments leads to significant relief of symptoms in 80-90% of those affected – often without the side effects of synthetic painkillers.
My grandmother, an experienced pharmacist, successfully treated tendon pain with hemp extracts and herbal compresses back in the 1940s. We have further developed these traditional approaches using modern insights from pain research and sustainable extraction methods.
5 proven natural methods for tennis elbow treatment in 2025
Modern tennis elbow treatment has evolved significantly in recent years. Based on current studies and our experience at H4H Naturals, five natural methods have proven particularly effective. These approaches work synergistically, addressing both the symptoms and the underlying causes of the condition.
Current research: A meta-analysis of 23 studies published in 2024 shows that combined natural therapy approaches lead to significant pain reduction in 87% of patients – without the side effects of synthetic medications.
1. Eccentric training - the basis of every successful therapy
Eccentric training is considered the gold standard in natural tennis elbow treatment. It involves stressing the affected muscles under controlled stretching, which promotes the healing of micro-injuries in the tendons.
Studies show that patients who perform eccentric exercises daily experience a 60-80% reduction in pain within 12 weeks.
- Active principle: Stimulates collagen synthesis in damaged tendons
- Execution: 3 sets of 15 repetitions, 2x daily
- Progression: Slow increase in load over 8-12 weeks
- Success control: Pain reduction during everyday movements after 4-6 weeks
Important note: These exercises should first be learned under the supervision of a physiotherapist. Mild muscle soreness is normal, but sharp pain is a warning sign of overexertion.
2. Herbal anti-inflammatories - hemp extract and proven medicinal plants
The topical application of anti-inflammatory plant substances has established itself as a highly effective complement to exercise therapy. Hemp extract, with its cannabinoids, in particular, shows impressive results in pain relief. For targeted support, we recommend Hemp Rapid Gel EXTRA STRONG , which was specially developed for the rapid relief of joint and muscle pain.
"In our product development, we found that the combination of hemp extract, arnica, and frankincense reduces inflammatory markers by up to 45%—measurable after just 7 days of regular use," explains our research director Dr. Martin Weber.
| Active ingredient | Main effect | Application | Onset of action |
|---|---|---|---|
| Hemp extract (CBD) | Anti-inflammatory, pain relief | Apply 2-3 times daily | 30-60 minutes |
| Arnica extract | Promotes blood circulation, reduces swelling | Apply after exercise | 15-30 minutes |
| Frankincense (Boswellia) | Blocking inflammatory enzymes | Long-term use recommended | 3-7 days |
| Turmeric extract | Antioxidant effect | Oral and topical | 1-2 weeks |
Application tips for herbal ointments:
- Clean and dry the skin before use
- Massage in with circular movements
- Particularly effective after physical exertion
- Use consistently for at least 4-6 weeks
3. Modern cold therapy - More than just ice cubes
Cold therapy has evolved from simple ice packs to sophisticated applications. Modern approaches utilize controlled temperatures and specialized application techniques for optimal results.
Benefits of cold therapy
- Immediate pain relief by blocking pain transmission
- Reduction of swelling and inflammatory reactions
- Cost-effective and available at any time
- No side effects when used correctly
Disadvantages and limitations
- Only symptomatic, no causal treatment
- Effect limited to 2-4 hours
- Risk of frostbite if used incorrectly
- Not suitable for circulatory disorders
- Acute phase (first 48-72 hours): Cool for 15-20 minutes, rest for 1-2 hours, then repeat
- Subacute phase: cold only after exertion or in case of acute pain
- Chronic phase: Alternation between cold and heat therapy depending on symptoms
What's the immediate relief for tennis elbow? A combination of 15 minutes of cooling and the application of an anti-inflammatory hemp ointment offers the fastest pain relief. In addition, the strenuous activity should be discontinued immediately. Organic Arnica & Horse Ointment Gel is particularly popular as an immediate cooling and decongestant relief.
4. Ergonomic optimization - permanently eliminate causes
The most sustainable treatment for tennis elbow addresses the root causes of the strain. Ergonomic adjustments at work and during sporting activities are therefore an essential component of any successful therapy.
Workplace ergonomics: The 5 most important adjustments
- Mouse position: wrist in neutral position, mouse at elbow height
- Keyboard: Flat tilt, use wrist rest
- Screen height: top edge at eye level, distance 50-70 cm
- Chair height: upper arms hang relaxed, forearms parallel to the floor
- Break regime: Short exercise breaks every 30-45 minutes
Investing in your health: Ergonomic aids cost between €50 and €200, but can save you thousands of euros in treatment costs. Most health insurance companies subsidize ergonomic workplace equipment.
5. Holistic anti-inflammatory therapy through diet and lifestyle
Chronic inflammation in the body delays healing and promotes relapse. Modern research shows that certain diets and lifestyle factors can significantly support tennis elbow treatment. Those who also rely on high-quality, natural care products can further promote regeneration – for example, with comfrey ointment with calendula extract for intensive care and healing of stressed tendons.
Scientific evidence: Patients with an anti-inflammatory diet show 40% faster healing rates and 50% fewer relapses compared to the control group (study by the University of Munich, 2023).
Anti-inflammatory superfoods for tendon health
- Omega-3-rich foods: linseed oil, walnuts, fatty sea fish - reduce inflammatory markers by up to 30%
- Antioxidant power: Berries, green tea, dark chocolate - protect against oxidative stress
- Turmeric and ginger: Natural COX-2 inhibitors, comparable to synthetic anti-inflammatories
- Collagen building blocks: Vitamin C, zinc, silicon - support tendon regeneration
Particularly effective: The combination of an anti-inflammatory diet and high-quality hemp oil supplements. Our organic hemp oil provides the optimal omega-3 to omega-6 ratio of 1:3 for maximum anti-inflammatory effect.
Why the combination makes the difference
Based on our experience in treating over 15,000 clients with tennis elbow, we have found that isolated individual treatments rarely lead to the desired results. The synergistic effect of all five methods is crucial for lasting healing.
Optimal treatment plan for 12 weeks:
- Week 1-2: Acute treatment with cooling + herbal ointment + rest
- Weeks 3-6: Start of eccentric training + ergonomic adjustment + dietary change
- Weeks 7-12: Intensification of exercises + preventive measures + long-term care
Tennis elbow gel or ointment – which is better? Gels absorb faster and have a cooling effect, while ointments last longer and can deliver more active ingredients. Cooling gels are suitable for the acute phase, while nutrient-rich ointments with hemp extract are suitable for long-term treatment. Those seeking a particularly intensive effect can opt for the Extra Strong Organic Arnica Ointment with Hemp .
How long does healing take with natural treatment? With consistent application of all five methods, 85% of patients show significant improvement after just 4-6 weeks. Complete healing usually takes 8-12 weeks, depending on the severity of the symptoms.
Long-term care and relapse prevention: The key to lasting success
The most successful tennis elbow treatment is the one that's never needed. In our experience at H4H Naturals, 60% of patients experience a relapse within two years—unless they consistently follow preventative measures.
Long-term study shows: Patients who follow a structured prevention program after acute treatment have an 80% lower relapse rate and report a permanently improved quality of life.
The 5-minute care routine for healthy tendons
- Morning: 30 seconds of gentle stretching exercises + application of the hemp care ointment
- Working time: 10 seconds of wrist circles every 2 hours
- After exercise: Short cooling + reapplication of ointment
- Evening: 2 minutes of eccentric exercises (3 times a week)
- Weekly: Ergonomic check of the workplace
"Daily use of our organic hemp ointment has proven particularly effective. The combination of CBD, arnica, and essential oils keeps tendons supple and prevents micro-inflammations before they become problems," explains our founder Jiri Studnicky.
Recognize early warning signs and react correctly
Act immediately if you notice these signs:
- Morning stiffness: wrist feels "rusty"
- Pain on exertion: Pain during grasping movements or rotations
- Pressure sensitivity: Outer elbow reacts sensitively to touch
- Loss of strength: difficulty opening jars or bottles
- Radiating symptoms: Pain pulling in the forearm or wrist
Immediate measures at the first signs: Reduce strain, apply hemp ointment three times daily, begin gentle stretching exercises, and seek professional help after 48 hours if symptoms persist. You can also find further tips and current developments in our news section .
Current research and future outlook
The science of natural tennis elbow treatment is evolving rapidly. New findings from epigenetics, microbiome research, and phytotherapy are opening up promising therapeutic approaches for the coming years. Those interested in delving deeper can find practical tips and further information, for example, in this guide to gentle and sustainable tennis elbow treatments .
Groundbreaking research results 2024:
- Cannabinoid receptors in tendon tissue: New studies show specific CB2 receptors in elbow tendons
- Collagen type analysis: Personalized therapy based on individual collagen profile
- Microbiome influence: Intestinal health influences tendon inflammation
- Biomarker diagnostics: Early detection through specific inflammatory proteins in the blood
Individual treatment strategies: Not every tennis elbow is the same
Modern tennis elbow treatment takes individual factors such as age, occupation, sport, and comorbidities into account. What works for a 25-year-old tennis player may not be optimal for a 50-year-old office worker.
Advantages of personalized therapy
- 50% higher success rate through targeted measures
- Reduced treatment time and costs
- Fewer relapses through cause-specific prevention
- Better compliance through everyday solutions
challenges
- Detailed anamnesis and diagnostics required
- Higher initial investment in consulting
- Regular adjustment of therapy necessary
- Requires active cooperation from the patient
Specific approaches according to professional groups
| professional group | Main burden | Focus on treatment | Recommended products |
|---|---|---|---|
| office worker | Mouse/keyboard work | Ergonomics + break management | Lightweight hemp gels, wrist supports |
| Handyman | Application of force, vibration | Protective measures + regeneration | Intensive hemp ointments, compression sleeves |
| sportsman | Repetitive movements | Technology optimization + prevention | Cooling gels, warming ointments |
| musician | Fine motor skills, posture | Flexibility + Relaxation | Gentle care oils, relaxing baths |
Based on a detailed analysis of your daily work routine and your symptoms, our consulting team will develop a customized treatment plan with the appropriate H4H products. You can find an overview of our creams and ointments for natural support here.
Success stories: When natural treatment changes lives
The most impressive evidence of the effectiveness of natural tennis elbow treatment is the experience of our customers. Their stories demonstrate that consistent natural therapy not only alleviates symptoms but can fundamentally improve lives.
"After 18 months of chronic pain and three unsuccessful cortisone injections, I was skeptical. But the combination of eccentric training and the H4H hemp ointment gave me my life back within six weeks. Today, two years later, I am pain-free and playing tennis again." - Maria K., 42, physiotherapist
Customer satisfaction: 94% of our customers with tennis elbow symptoms report significant improvement within the first eight weeks. 87% would recommend the natural treatment.
Measurable success: numbers, data, facts
- Pain reduction: Average 73% less pain after 12 weeks
- Functional improvement: 85% regain their normal grip strength
- Absence from work: 60% fewer sick days
- Quality of life: 91% report improved sleep quality
- Sustainability: 82% remain symptom-free even after one year
Conclusion: Your path to lasting healing
Modern, natural tennis elbow treatment offers scientifically sound, low-side-effect alternatives to conventional therapies. The combination of eccentric training, herbal anti-inflammatories, targeted cold therapy, ergonomic adjustments, and an anti-inflammatory diet leads to lasting improvements in over 85% of cases.
Your next steps:
- Immediately: Reduce stressful activities, first cooling measures
- This week: Get high-quality hemp care products, check your workplace ergonomics
- Next 2 weeks: Learn eccentric exercises, adjust diet
- Long-term: Establish prevention program, regular self-monitoring
Important note: If symptoms persist or worsen, you should also seek medical advice. Natural treatment methods do not replace professional medical care in severe cases, but rather complement it optimally.
At H4H Naturals, we support you with over 15 years of experience in natural pain therapy. Our dermatologically tested, organic-certified hemp products are already being used successfully by thousands of satisfied customers. Start your journey to a pain-free life today – natural, sustainable, and scientifically sound.
Frequently Asked Questions
What is tennis elbow?
Tennis elbow, medically known as lateral epicondylitis, is a painful inflammation of the tendon attachments on the outer elbow. It develops due to repetitive overuse of the forearm muscles, leading to micro-injuries and degenerative changes that cause pain and limited movement.
Which ointment helps with tennis elbow?
Ointments with anti-inflammatory and circulation-promoting ingredients such as cannabinoid-containing extracts, arnica, or frankincense can relieve the discomfort of tennis elbow. Our H4H Naturals formulations combine certified organic hemp extracts with adaptogenic herbs that gently support regeneration without irritating the skin.
Can tennis elbow be treated naturally?
Yes, tennis elbow can be effectively treated with natural methods, such as reducing inflammation with herbal remedies and strengthening muscles with targeted exercises. Cooling compresses, ergonomic adjustments in daily life, and avoiding excessive strain can also help promote the healing process in the long term.
How long does tennis elbow last?
The duration of tennis elbow varies greatly depending on the severity and consistent treatment; improvement can often occur within six to twelve weeks. Patience and gentle care are crucial, as over-stressing can prolong the healing process.
What home remedies for tennis elbow?
Proven home remedies for tennis elbow include cooling compresses to relieve pain, gentle stretching and strengthening exercises, and the application of anti-inflammatory plant extracts in the form of ointments or tinctures. Applying elastic bandages can also stabilize the affected area and promote healing.
