How To Stop Pain In Elbows and Wrists From Tendonitis

Tendonitis is a common condition that causes pain and inflammation in the tendons, which are the thick cords that attach muscles to bones. It commonly affects the elbows and wrists, causing discomfort and limiting mobility. If you are experiencing pain in your elbows and wrists due to tendonitis, there are several strategies you can employ to alleviate the symptoms and promote healing. In this article, we will discuss various techniques and treatment options that can help you stop the pain and regain full functionality.

Understanding Tendonitis

Before delving into the methods of pain relief, it is important to understand what tendonitis is and how it affects the elbows and wrists. Tendonitis occurs when the tendons become irritated or inflamed due to repetitive motions, overuse, or aging. Common causes include sports activities, repetitive work-related tasks, and even hobbies like gardening or knitting.

The symptoms of tendonitis may vary, but they often include pain and tenderness around the affected area, stiffness, swelling, and a decreased range of motion. The pain may worsen with movement or specific activities and can interfere with daily tasks.

Rest and Immobilization

One of the primary methods for addressing tendonitis in the elbows and wrists is to rest the affected areas and avoid activities that exacerbate the pain. It is crucial to allow the tendons to heal and recover from the inflammation. Immobilization can be achieved through the use of braces, splints, or supports, which help to alleviate strain and pressure on the affected tendons.

Implementing Cold and Heat Therapy

Cold and heat therapy can provide significant relief from the pain and inflammation associated with tendonitis. Applying an ice pack or a cold compress to the affected area for about 15-20 minutes several times a day can help reduce swelling and numb the pain. Heat therapy, on the other hand, can increase blood flow to the area, promoting healing and relaxation. You can use a heating pad or take warm baths to experience the benefits of heat therapy.

Gentle Stretching and Strengthening Exercises

Engaging in gentle stretching and strengthening exercises can help alleviate pain, improve flexibility, and prevent further injury. However, it is crucial to perform these exercises under the guidance of a healthcare professional or physical therapist to ensure proper technique and prevent additional strain. The exercises should focus on gradually improving strength and flexibility in the affected tendons and surrounding muscles.

Pain Medication and Anti-inflammatory Drugs

In some cases, over-the-counter pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can be helpful in reducing pain and inflammation. These medications can be taken orally or applied topically in the form of creams or gels. However, it is essential to consult with a healthcare professional before taking any medication, especially if you have underlying medical conditions or are currently taking other medications.

Alternative Therapies

Several alternative therapies can complement traditional treatment methods for tendonitis pain. These therapies include:

  • Acupuncture: This ancient Chinese practice involves inserting thin needles at specific points in the body to alleviate pain and stimulate healing.
  • Massage Therapy: Gentle massage techniques can help improve blood circulation, reduce muscle tension, and relieve pain.
  • Physical Therapy: Working with a physical therapist can provide targeted exercises and techniques to promote healing and restore functionality.
  • Ultrasound Therapy: This therapy uses sound waves to generate heat and promote blood flow, which can accelerate the healing process.

Maintaining Proper Ergonomics and Technique

To prevent the recurrence of tendonitis and minimize pain, it is essential to maintain proper ergonomics and technique during various activities. Whether it is typing on a keyboard, lifting weights, or playing sports, ensuring proper form and technique can significantly reduce the strain on your elbows and wrists. Ergonomic tools, such as ergonomic keyboards and wrist supports, can also be beneficial in preventing tendonitis.

Seeking Professional Help

If the pain and symptoms persist despite trying various at-home remedies, it is crucial to seek professional help. A healthcare professional, such as an orthopedic specialist or a physical therapist, can assess your condition, provide an accurate diagnosis, and recommend appropriate treatment options. They may suggest additional interventions, such as corticosteroid injections or, in severe cases, surgery.


Tendonitis can be a debilitating condition, causing pain and discomfort in the elbows and wrists. However, with proper care and treatment, you can alleviate the symptoms and regain functionality. Remember to rest and immobilize the affected areas, implement cold and heat therapy, engage in gentle stretching and strengthening exercises, and consider alternative therapies. Additionally, maintaining proper ergonomics and seeking professional help when needed are crucial steps in managing tendonitis effectively. By following these strategies, you can stop the pain in your elbows and wrists caused by tendonitis and promote a speedy recovery.


Q: What is tendonitis?
A: Tendonitis is a condition that causes pain and inflammation in the tendons, which are the thick cords that attach muscles to bones.

Q: What are the common symptoms of tendonitis in the elbows and wrists?
A: Common symptoms of tendonitis in the elbows and wrists include pain and tenderness, stiffness, swelling, and a decreased range of motion.

Q: How can I address tendonitis in the elbows and wrists?
A: Resting the affected areas and avoiding activities that worsen the pain is crucial. Immobilization with braces or supports can help alleviate strain.

Q: How can cold and heat therapy help with tendonitis?
A: Cold therapy can reduce swelling and numb the pain, while heat therapy promotes healing and relaxation by increasing blood flow to the area.

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