Noticing the Pain
About two months ago, I started feeling this sharp ache near my right elbow every time I lifted my coffee mug or tried opening jars. At first I ignored it thinking “ah it’ll go away”, but when my arm started tingling during sleep, I knew it was tennis elbow messing with me.
Starting Simple
First thing I did? Nothing fancy. Just stopped lifting heavy stuff completely for a whole week. That meant no grocery bags, no moving plant pots, even asked my kid to open soda cans for me. Also stuck a bag of frozen peas wrapped in kitchen towel on my elbow twice daily – 15 minutes each time. The cold made the fiery feeling dial down a bit.
The Stretching Routine
After 5 days of ice, I added stretches I found online:
- Held my arm straight out palm-down, used other hand to gently push fingers toward floor until forearm burned
- Made slow wrist circles with a soup can – clockwise 10 times, counter-clockwise 10 times
- Pressed palm against wall with elbow straight for 30 seconds
Did these morning/night, super important to go slow like melting butter. Felt some pops but no sharp pain.
Enter the Sock Trick
Read about compression helping blood flow so grabbed a clean tube sock. Cut thumb hole, slipped it over elbow area like sleeve during daytime. The light squeeze reminded me not to overwork the arm. Started noticing I could use mouse longer without wincing after 3 days of sock duty.
Consistency Pays Off
Kept this trifecta going:
- Ice after chores
- Stretches with morning coffee
- Sock guard during computer work
Took nearly 6 weeks but yesterday I carried laundry basket upstairs without elbow screaming. Key takeaway? Tennis elbow hates patience more than exercise. Still doing wrist circles for maintenance though!