How to Get Rid of Tennis Elbow—Without Popping Painkillers

How to Get Rid of Tennis Elbow—Without Popping Painkillers

Tennis Elbow: It’s Not Just for Tennis Players

You don’t have to be swinging a racket like Federer to get tennis elbow. In fact, most people who suffer from it don’t even play tennis. Whether you're gripping a hockey stick, typing away at a keyboard, or lifting weights at the gym, the repetitive strain on your forearm tendons can lead to that sharp, nagging pain on the outside of your elbow.

So, what’s the best way to fix it? Painkillers only mask the issue, and deep tissue massage guns can sometimes make things worse (ow). If you want genuine pain relief that actually helps your body heal—without reaching for the medicine cabinet—here are the best drug-free solutions.

1. Focal Vibration Therapy: The Game-Changer for Tennis Elbow

Ever tried Focal Vibration Therapy? It’s not the same as a massage gun or a TENS machine—it’s a completely different approach to pain relief. Instead of pounding your muscles with brute force, TEND uses precise vibrations to stimulate blood flow, reduce inflammation, and speed up recovery.

Why it Works:

Soothes pain fast—without numbing your arm like a TENS unit
Helps tendons heal naturally—by increasing circulation to the area
Super easy to use—just place it where it hurts and let it do its thing

For many people, it’s the difference between constant discomfort and actually getting back to their sport.

2. The Best Tennis Elbow Stretches (Yes, You Actually Need to Do These)

Strengthening and stretching your forearm muscles can stop the pain from coming back. Try these simple moves:

  • The Wrist Flexor Stretch: Hold your arm out straight, palm up. Use your other hand to gently pull your fingers back. Hold for 20 seconds.
  • Eccentric Wrist Curls: Grab a light dumbbell, curl your wrist up, and lower it slowly—this helps strengthen the exact tendons affected by tennis elbow.
  • Towel Twists: Hold a towel with both hands and twist it like you're wringing out water. Sounds simple, but it works.

3. Ice vs. Heat (When to Use Each One)

  • Ice: Use it after activity to reduce inflammation. (15-20 minutes max.)
  • Heat: Use it before activity to loosen up stiff tendons.

Both can help—just make sure you're using the right one at the right time.

4. Should You Wear a Brace?

A tennis elbow brace can help take the pressure off your tendons while they heal. If you’re constantly using your arm for work, sports, or everyday tasks, wearing a brace for a few weeks can stop the problem from getting worse.

5. Daily Fixes That Make a Big Difference

✔️ Use ergonomic tools (especially for typing or manual labor)
✔️ Adjust your grip—if you’re lifting weights, gripping too tight can make things worse
✔️ Take breaks—overuse is the number one reason tennis elbow sticks around


Case Study: Rich’s Story—From Hockey Frustration to Full Recovery

"I’ve played hockey my whole life. It’s a fast, aggressive sport, and I love it—but last year, I started noticing a sharp, persistent pain in my elbow every time I took a shot or even just gripped my stick too hard. It wasn’t just annoying; it was affecting my game."

The Agitation

"I tried everything. Ice, rest, stretching—you name it. I even shelled out for a deep tissue massage gun, but that just made it worse. My physiotherapist suggested a TENS unit, but I didn’t like the weird numbing sensation. The worst part? Nothing actually fixed the problem. I started to wonder if this was just something I had to live with."

The Solution: Discovering TEND

"A teammate recommended TEND. He swore by it, so I figured, why not? From the first session, I could tell this was different from anything I’d tried before. Instead of blasting my arm with intense pressure, it worked by stimulating blood flow and easing the tension in my tendons—in a way that actually felt good. Within a couple of weeks, my pain was noticeably better. After a month? I was back on the ice, playing without hesitation."

"Honestly, if you’re dealing with tennis elbow, golfer’s elbow, or any kind of tendon pain, you need to try this. It’s one of the only things that actually worked for me."


Final Thoughts

Tennis elbow can be incredibly frustrating, but you don’t have to suffer through it. With Focal Vibration Therapy, stretching, and a few smart adjustments, you can heal properly and stay pain-free—without relying on painkillers.

If you're looking for a proven, drug-free way to get back to doing what you love, TEND might be exactly what you need.

Back to blog