top of page

Overcoming Tennis Elbow: A Simple Guide to Relief and Recovery


Tennis elbow, a condition causing pain and discomfort in the outer part of the elbow, is more common than you might think.

Tennis elbow pain shown by woman

Whether you're an avid tennis player or not, this ailment can affect anyone. In this blog, we'll explore the ins and outs of tennis elbow, providing simple strategies for relief and a smooth path to recovery.

Understanding Tennis Elbow:

Tennis elbow, or lateral epicondylitis, is characterized by the inflammation of the tendons on the outer part of the elbow. Despite its name, this condition can result from various activities beyond tennis, such as repetitive gripping or lifting.

Simple Exercises for Relief:

Wrist Extensor Stretch:

Gently extend your affected arm, palm facing down.

Use your opposite hand to press down on the fingers, stretching the wrist.

Hold for 15-30 seconds, repeating 2-3 times.

Wrist stretcher

Forearm Flexor Stretch:

Extend your affected arm with the palm facing up.

Use your opposite hand to press down on the fingers, stretching the forearm.

Hold for 15-30 seconds, repeating 2-3 times.

Wrist Flexor Strengthening:

Hold a lightweight object (like a can) with your palm facing up.

Use your affected hand to slowly curl the weight towards your forearm.

Perform 3 sets of 10-15 reps.

Nutrition Tips for Recovery:

Anti-Inflammatory Foods:

Incorporate foods like berries, fatty fish, and leafy greens to reduce inflammation.

Calcium rich food

Calcium and Vitamin D:

Ensure your diet includes dairy, leafy greens, and sunlight exposure for bone health.


Drink plenty of water to support overall joint and tendon health.

Holistic Lifestyle Changes:

Ice in the elbow

Rest and Ice:

Give your elbow adequate rest, and apply ice for 15-20 minutes every 2-3 hours initially.

Ergonomic Adjustments:

Evaluate your workspace and activities; make adjustments to reduce strain on the affected arm.

Man doing body stretch

Gradual Return to Activity:

Resume activities gradually, avoiding overuse of the affected arm.

Connecting with MetaboliX:

For personalized guidance on managing tennis elbow and optimizing your nutrition, connect with metaboliX. WhatsApp Coach Juily Wagle at +91 9321539167 Let's work together to navigate the path to relief and recovery!


Tennis elbow may be a common ailment, but with simple exercises, proper nutrition, and holistic lifestyle adjustments, relief is within reach. Start with these straightforward strategies, listen to your body, and embark on a journey to a pain-free, active life.


bottom of page