The stabbing pain on the outer elbow that intensifies with every hand movement – tennis elbow can make everyday life a torment. As Jiri Studnicky, founder of H4H Naturals, I am familiar with this challenge from numerous conversations with our customers seeking gentle yet effective solutions. My grandmother, an experienced pharmacist, treated overuse pain with targeted plant extracts decades ago – a knowledge that is now confirmed by modern research.
Key Takeaways
- Tennis elbow causes stabbing pain on the outer elbow, which increases with hand movements.
- Tennis elbow can significantly impact everyday life.
- Jiri Studnicky of H4H Naturals has gained extensive experience with gentle and effective solutions through customer feedback.
- Traditional knowledge of treating overuse pain with plant extracts was already used decades ago.
- Modern research confirms the effectiveness of herbal extracts in relieving pain.
Table of Contents
- What is tennis elbow and why does it occur?
- Interpreting symptoms correctly: How do I recognize tennis elbow?
- 7 proven immediate measures: What really helps with tennis elbow?
- Long-term prevention: No more tennis elbow
- When professional help is essential
- Conclusion: Your path to permanent freedom from symptoms
Important note: Tennis elbow (epicondylitis humeri radialis) doesn't only affect tennis players – over 80% of those affected have never held a racket. Office work, manual labor, and repetitive movements are the most common triggers.
Short answer
For tennis elbow, immediate rest, anti-inflammatory measures, and targeted stretching exercises are helpful. The most effective immediate measures are: rest from physical activity, cooling with ice (15-20 minutes), natural anti-inflammatory ointments with arnica or comfrey, gentle stretches of the forearm muscles, ergonomic adjustments at the workplace, support bandages during activities, and professional physiotherapy treatment if symptoms persist.
What is tennis elbow and why does it occur?
Tennis elbow, medically known as radial epicondylitis, is an overuse condition of the tendon attachments on the outer elbow. It affects the extensor muscles of the forearm, which are responsible for raising the hand and fingers. These muscles originate on the outer elbow eminence (lateral epicondyle) and are chronically overloaded by repetitive movements.
Tennis elbow at a glance
- Affected structure: tendon insertions of the forearm extensor muscles
- Main symptom: Pain in the outer elbow
- Frequency: 1-3% of the population, peak age 40-50 years
- Gender distribution: Men and women are equally affected
- Healing time: 6-24 months with conservative treatment
The most common causes in detail
Contrary to the name, tennis players are only a small minority of those affected. The modern working world, with its repetitive movement patterns, is the main culprit:
- Office work: Intensive mouse and keyboard work for hours
- Crafts: screwing, hammering, repetitive hand movements
- Household activities: cleaning, gardening, heavy lifting
- Sports: Tennis, badminton, climbing, strength training
- Musical instruments: violin, guitar with incorrect posture
In my experience at H4H Naturals, we're particularly well-served by IT professionals and tradespeople. The combination of overwork and chronic tension creates ideal conditions for inflammatory processes – this is where herbal active ingredients like those in our Pain Relief Gel with hemp and arnica extracts can provide valuable support.
Identify risk factors early
Certain factors significantly increase the risk of tennis elbow. Based on our research and our clients' experiences, we have identified the following patterns:
Increased risk with:
- Age between 35-55 years (highest incidence)
- Weak forearm and wrist muscles
- Sudden increase in load
- Unergonomic workplaces
- Chronic stress and tension
- Previous elbow injuries
- Diabetes mellitus (poor tendon healing)
Interpreting symptoms correctly: How do I recognize tennis elbow?
Symptoms usually develop gradually over weeks or months. Many of our clients report that they initially ignored the early signs—a mistake that can significantly delay healing.
The characteristic symptoms
The pain from tennis elbow has very specific characteristics that distinguish it from other elbow problems:
- Pressure pain on the outer elbow joint: Even slight pressure triggers stabbing pain
- Pain on exertion: Pain when gripping, lifting or turning the hand
- Pain radiates from the elbow through the forearm to the hand
- Weak grip strength: objects fall out of the hand more often
- Morning stiffness: Especially after waking up, increased discomfort
Self-test: Extend the affected arm, make a fist, and bend the wrist upward. If the pain on the outer elbow increases significantly, this indicates tennis elbow. However, if symptoms persist, you should always consult a doctor.
In our next section, we'll discuss in detail the seven most effective immediate measures you can use to relieve pain and support the healing process. We'll combine proven medical approaches with the gentle yet effective options of herbal medicine.
7 proven immediate measures: What really helps with tennis elbow?
After over a decade of developing natural pain relief and countless conversations with sufferers, I've identified seven core strategies proven to provide rapid relief. These measures are based on both current research and my grandmother's traditional healing wisdom.
The 7 immediate measures at a glance
- Immediate rest and recovery
- Targeted cold therapy in the first 48 hours
- Natural anti-inflammatory ointments and gels
- Gentle stretching exercises for the forearm muscles
- Ergonomic workplace adjustments
- Supportive bandages and orthoses
- Stress reduction and holistic relaxation
1. Immediate rest from stress - The most important first step
The absolute foundation of any successful tennis elbow treatment is consistent relief of pressure on the affected structures. Many of our clients make the mistake of "working through the pain"—an approach that can delay healing by months.
Implementing a rest period correctly:
- Avoid pain-causing movements completely
- Pause sporting activities for at least 2-3 weeks
- Reduce mouse and keyboard work to a minimum
- Temporarily delegate heavy household tasks
- Use your non-dominant hand for light tasks
In our experience at H4H Naturals, clients who consistently rest during the first two weeks experience 40% faster healing than those who return to full weight too soon. Patience is truly the key to success here.
2. Cold therapy - stop inflammation naturally
Cold is your best ally during the acute phase of tennis elbow. It reduces swelling, numbs pain, and slows inflammatory processes—exactly what overworked tendons need.
Optimal cold application: Wrap ice cubes or a cold pack in a thin towel and apply it to the outer elbow for 15-20 minutes. Repeat every 2-3 hours for the first 48-72 hours after symptom onset.
| Cooling method | Duration of use | frequency | Particularly suitable for |
|---|---|---|---|
| Ice cubes (in a towel) | 15-20 minutes | Every 2-3 hours | Acute pain |
| Cold packs | 15-20 minutes | 3-4 times daily | On the go/office |
| Cold spray | 2-3 seconds | If necessary | Fast relief |
| Cold compresses | 10-15 minutes | 4-5 times daily | Sensitive skin |
Important note: Avoid direct skin contact with ice for more than 20 minutes – this can lead to frostbite. After 72 hours, you can switch to heat therapy to promote circulation.
3. Natural ointments and gels - plant power against inflammation
This is where my deep conviction in the power of nature comes into play. While chemical painkillers often have side effects, herbal remedies offer gentle yet effective relief.
Benefits of natural tennis elbow ointments
- No systemic side effects
- Long-term use without habituation
- Additional skin care properties
- Can be combined with other therapies
- Environmentally friendly and sustainable
Disadvantages
- Effect often takes longer to take effect
- Possible allergic reactions in case of plant sensitivity
- Quality differences between manufacturers
These natural active ingredients have proven particularly effective:
- Arnica montana: Reduces swelling and promotes healing
- Comfrey (Symphytum): Supports the regeneration of tendon tissue
- Hemp extracts: Anti-inflammatory and pain-relieving effects
- Capsaicin: Blocks pain receptors naturally
- Willow bark: Contains natural salicylates (plant-based aspirin)
4. Gentle stretching exercises - relieve tension, promote healing
Targeted stretches are the core of conservative tennis elbow therapy. They improve circulation, loosen adhesions, and prevent shortening.
Important: Only begin gentle stretches after the acute pain phase has subsided (usually after 3-5 days). Pain during the exercise is a warning sign – reduce the intensity.
- Wrist extension: Extend your arm, palm down, gently pull your wrist down with your other hand (hold for 30 seconds)
- Finger extensor stretch: Extend arm, make fist, bend wrist downwards, hold for 30 seconds
- Forearm rotation: Elbow at the body, slowly rotate forearm inwards and outwards (10x in each direction)
- Wrist flexion: Extend arm, palm up, gently pull the wrist down
5. Ergonomic workplace adjustments - eliminate causes
The best treatment is of little use if the triggering factors persist. Ergonomic optimization is therefore essential for lasting healing.
Immediately implementable workplace optimizations:
- Position the mouse at elbow height
- Use an ergonomic mouse with a palm rest
- Keyboard slightly tilted (negative tilt)
- Monitor at eye level for relaxed shoulders
- Regular breaks every 30-45 minutes
- Wrist rests for keyboard and mouse
Many of our clients report dramatic improvements simply through ergonomic adjustments. Investing €50-100 in ergonomic aids can save thousands of euros in treatment costs.
6. Bandages and orthoses - targeted relief
Special tennis elbow supports can effectively relieve pressure on the strained tendon attachments without severely restricting mobility.
| Bandage type | Principle of action | Wearing time | Suitable for |
|---|---|---|---|
| Epicondylitis brace | Pressure relief of the tendon insertion | Under load | Acute phase |
| Forearm bandage | Compression and stabilization | During the day | Chronic complaints |
| Kinesio tape | Promotes blood circulation | 3-5 days | Sports activity |
| Night splint | Immobilization | At night | Severe cases |
7. Stress reduction - The underestimated healing factor
Chronic stress intensifies inflammatory processes and delays healing. A holistic approach therefore also considers the psychological component.
Stress-reducing measures: Regular meditation, sufficient sleep (7-8 hours), moderate exercise without arm strain, breathing exercises, and, if needed, professional stress counseling can accelerate healing by up to 30%.
In our final section, we will focus on long-term prevention strategies and show how you can avoid relapse through sustainable lifestyle habits.
Long-term prevention: No more tennis elbow
Acute pain relief is only the first step. True healing means laying the foundation for long-term health. After two decades of natural pain therapy and the experiences of thousands of H4H clients, I can say with certainty: prevention is not only possible, but essential for a pain-free life.
Study results: People who consistently implement preventive measures have a 78% lower risk of recurring tennis elbow episodes. Investing in prevention literally pays off.
Restoring muscular balance - The foundation of healing
Tennis elbow rarely develops in isolation. It's usually caused by an imbalance between the extensor and flexor muscles of the forearm. Systematically correcting this is the key to lasting freedom from symptoms.
Preventive strength training - 3 times a week:
- Eccentric training: Slow, controlled movements strengthen tendons sustainably
- Grip strength exercises: Tennis ball or finger trainer 2-3 minutes daily
- Wrist curls: Train flexors and extensors with light weights (0.5-1 kg)
- Forearm rotation: Strengthen the rotational movements with a Theraband or light dumbbell
- Shoulder stabilization: Often overlooked, but crucial for the entire arm chain
My grandmother always said, "Strengthen what is weak, stretch what is shortened." This simple principle has been fully confirmed in modern sports medicine. Regular, targeted training is the best insurance against tennis elbow.
Anti-inflammatory diet - healing from within
What many people don't know: Chronic inflammation is significantly influenced by our diet. A targeted, anti-inflammatory diet can accelerate healing and prevent relapses.
| Pro-inflammatory | Anti-inflammatory | Effect | Recommendation |
|---|---|---|---|
| sugar, white flour | Whole grain products | Blood sugar stabilization | Change slowly |
| Trans fats | Omega-3 fatty acids | Inflammation modulation | Fish twice a week |
| Alcohol (excessive) | Green tea | Antioxidant effect | 2-3 cups daily |
| Processed meat | Turmeric, ginger | Natural anti-inflammatories | Daily in food |
Superfoods for tendon health: Cherries (anthocyanins), hemp seeds (omega-3), broccoli (sulforaphane), berries (antioxidants), and green leafy vegetables (magnesium) support regeneration at the cellular level.
Permanently optimize your workplace - eliminate causes
Ergonomics isn't a one-time investment, but a continuous process. Modern working environments require smart solutions to old problems.
- Dynamic work: Alternate between sitting, standing and walking every 30 minutes
- Micro-breaks: Relax and stretch for 20 seconds every 20 minutes
- Ergonomic tools: Invest in high-quality mouse, keyboard and monitor arm
- Optimize lighting: Reduces tension through better posture
- Pay attention to the temperature: cold hands increase tension
Holistic stress management - The underestimated pillar
Chronic stress is a major risk factor for tennis elbow recurrences. It increases inflammation, impairs sleep quality, and leads to unconscious tension.
Proven stress reduction methods
- Meditation: 10-15 minutes daily reduces cortisol by 30%
- Progressive muscle relaxation: Especially for tension types
- Breathing techniques: 4-7-8 breathing for acute relaxation
- Regular exercise: swimming, cycling, yoga
- Social contacts: Proven to reduce stress hormones
Avoid stress amplifiers
- Excessive caffeine consumption (more than 3 cups daily)
- Lack of sleep (less than 7 hours)
- Multitasking during concentrative activities
- Constant availability outside working hours
Natural support for long-term health
Natural active ingredients can also be valuable in the preventative phase. They support regeneration and keep tissue supple. For particularly intensive care, we recommend a deep-acting organic warming ointment with chili and mountain pine, which can be used specifically for muscle and joint pain.
Regular care: A weekly massage with anti-inflammatory oils maintains tissue elasticity and blood flow. Our H4H Recovery Series was specifically developed for long-term tendon health.
- Preventive massage: 2-3 times a week with natural oils (arnica, St. John's wort)
- Heat treatment: After the acute phase, heat promotes blood circulation
- Dietary supplement: Collagen, vitamin C and magnesium support tendon structure
- Regular checks: react immediately at the first signs
When professional help is essential
Self-treatment has its limits. As someone who knows both the possibilities and limitations of natural therapies, I would like to give you clear guidance on when professional medical care is necessary.
Warning signs requiring immediate medical attention include numbness, increasing weakness, pain despite 4 weeks of consistent treatment, nighttime pain, or visible swelling and redness.
Overview of modern therapy options
Tennis elbow treatment has evolved significantly in recent years. Innovative procedures offer new hope for chronic cases. Detailed information on current medical options can be found, for example, on NetDoktor .
| therapy | Success rate | Duration of treatment | Side effects |
|---|---|---|---|
| Shock wave therapy | 70-80% | 3-5 sessions | Minimal |
| PRP therapy | 65-75% | 1-3 injections | Very low |
| Physiotherapy | 60-70% | 8-12 weeks | No |
| operation | 85-90% | 6-12 months | Surgical risk |
In my experience, the combination of conventional medicine and natural approaches works best. Modern diagnostics precisely identify the problem, while natural therapies gently and sustainably support healing.
Conclusion: Your path to permanent freedom from symptoms
After over a decade of developing natural pain solutions and countless success stories from our H4H community, I can assure you: tennis elbow is curable. The seven immediate remedies we've discussed are your starting point—not the destination.
The H4H triad for sustainable success: Acute symptom relief through natural active ingredients, systematic root cause elimination through ergonomics and exercise, and long-term prevention through lifestyle optimization.
True healing doesn't happen overnight. It's a process that requires patience, consistency, and sometimes professional support. But the investment is worth it: a symptom-free life in which you can regain full use of your arms.
Your next steps: Start today with a rest break and cold therapy. Supplement these with natural ointments and gentle stretches. At the same time, optimize your workplace and reduce stress factors. If symptoms persist, don't hesitate to seek professional help.
At H4H Naturals, we're here to support you on this journey – with evidence-based products that combine the wisdom of nature with modern science. Because your health and that of our planet are inextricably linked.
Frequently Asked Questions
What is tennis elbow?
Tennis elbow, medically known as lateral epicondylitis, is an overuse injury of the tendons on the outer elbow. This injury is caused by repetitive strain or poor posture, leading to inflammation and pain at the tendon insertion site. Although the name derives from tennis, tennis elbow affects many people who perform similar movements in their daily lives or at work.
Which ointment helps with tennis elbow?
For tennis elbow, ointments containing anti-inflammatory and pain-relieving active ingredients, ideally plant-based with supporting botanicals such as hemp extract and arnica, are helpful. Products containing broad-spectrum hemp oil can promote local circulation and strengthen the skin barrier while being gentle on sensitive skin. It's important to choose certified, natural formulations without synthetic additives to avoid skin irritation.
Can tennis elbow be treated naturally?
Yes, tennis elbow can often be supported with natural methods aimed at reducing inflammation and promoting tissue healing. These include herbal ointments containing hemp extracts, arnica, or frankincense, as well as complementary measures such as targeted stretching exercises, cold and heat treatments, and an anti-inflammatory diet. These gentle approaches promote the healing process without placing additional strain on the skin or the body.
How long does tennis elbow last?
The duration of tennis elbow varies greatly and depends on the severity, treatment, and individual factors. Mild cases can improve within a few weeks, while chronic symptoms can last several months or even longer. Patience, consistent rest, and long-term care with natural products will help achieve the fastest and most lasting relief possible.
What home remedies for tennis elbow?
Proven home remedies for tennis elbow include regular ice packs for pain relief, gentle stretching and mobilization exercises, and the application of anti-inflammatory herbal ointments containing hemp or arnica. Elevating the arm and following an anti-inflammatory diet rich in omega-3 fatty acids can also promote the healing process. It's important to avoid excessive strain and to provide targeted relief to the affected muscles.
