- 1). Begin stretching and strengthening exercises when inflammation and swelling are reduced and you can perform the movements pain free. Focus on a high number of low-intensity consecutive contractions to reduce muscle damage and aid recovery.
- 2). Anchor rubber tubing under your chair and adjust the tension to maintain the appropriate level of resistance. Rest your forearm on your thigh with your palm facing up so you can flex your palm down to perform wrist extensions. Rest your forearm on your thigh, palm facing up, and rotate your wrist against the tension in the tubing to do supination or pronation exercises.
- 3). Stand erect and extend your arms in front of your chest. Straighten your elbow with palms facing down. Grab the back of one hand with the opposing hand and gently pull down until you feel a stretch in your forearm. Hold this position for 20 to 30 seconds, avoiding any bouncing motion. This movement reduces tension along the forearm muscles and in the elbow area consistent with tennis elbow. Perform two to three sets of 10 to 15 repetitions per day for six to seven days each week.
- 4). Use aspirin or ibuprofen to reduce pain or inflammation in the elbow area. To reduce pain, take the medication according to the product's guidelines. To lessen inflammation, the McKinley Health Center at the University of Illinois at Urbana-Champaign advises taking 650mg of aspirin or 400mg of ibuprofen three times a day for one to two weeks.
- 5). Take glucosamine sulfate to help rebuild the cartilaginous tissues of the joints. Glucosamine can relive pain and improve mobility by binding to cartilage and promoting the growth of healthy tissues. Take calcium and magnesium, vitamin C, B6 and B12 and protein supplements to improve the health of tissues and decrease healing time.
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