Are Cold Packs Effective for Tennis Elbow Pain Relief?
As executive moms, juggling the demands of a high-pressure job and a bustling household can take its toll on both body and mind, often resulting in conditions like tennis elbow, a condition characterised by pain and inflammation in the outer elbow. It can stem from the repetitive motions involved in daily tasks, such as typing emails or lifting groceries. Cold packs are a simple yet effective method for alleviating tennis elbow pain. In this blog, we'll explore how cold packs contribute to pain relief in tennis elbow and provide practical tips for their optimal use.
 
Various methods can help manage this discomfort and one simple yet effective solution that executive moms can incorporate into their routine is the use of cold packs. Cold packs (also known as cryotherapy) involves applying cold temperatures to the outer elbow and forearm to reduce inflammation and numb pain. When cold is applied to an area, blood vessels constrict, decreasing tissue metabolism, and alleviating swelling, redness, pain – which are all signs of inflammation. This decreased inflammatory signal promotes healing. Cold also slows down nerve conduction, which is why you may feel numb when applying ice to an area. This provides much-needed relief from the discomfort of tennis elbow.
 
Applying a cold pack is straightforward. However, you can follow these simple steps to maximize the benefits for tennis elbow pain relief: 
 
  1. Choose the right Cold Pack: There is no right or wrong when it comes to cold packs. These can range from a gel based cold pack to a bag of frozen peas wrapped in a towel. Choose one that can conform to the shape of the elbow and forearm for maximum coverage.
  2. Take precaution: Always wrap the cold pack in a cloth or towel before applying it to your skin. This step is crucial to prevent cold burns, skin damage or frostbite.
  3. Combine cold therapy with support (Brace): While cold packs can provide immediate relief, it is essential to give your elbow adequate rest to promote healing. Avoid activities that aggravate the pain and consider wearing a supportive tennis elbow brace or sleeve to stabilise the elbow.
  4. Applying cold pack: Place the cold pack on the outer side of the elbow and the bulk of your forearm muscles, where you experience the most pain and tenderness. Hold it in place for no more than 15 minutes at a time, and then give your skin a break. This can be done several times a day, especially after activities that exacerbate the pain.
  5. Pain relief gels and patches: These should ideally be used after a cold pack as some gels and patches can make the skin numb, making it difficult to judge the cold sensation and potentially leading to cold burns.. 
  6. When not to use: Cold packs should not be applied for people with diabetes or other neuropathies, who cannot differentiate between hot and cold sensations, due to risk of cold burns.
Watch this video for more details on Understanding Tennis Elbow: Causes and Symptoms:


By incorporating cold therapy into their pain management regimen, executive moms can find relief from the discomfort of tennis elbow and continue to tackle the daily challenges of work and motherhood with confidence and ease.

If you suffer from elbow pain and are not sure if the source is Tennis Elbow HERE is a free guide to "What is the source of your Elbow Pain?"
 
If you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.
 
I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link
 
Note: This page contains affiliate links which will bless me, at no additional cost to you and I will be able to help more people with spine, nerve and joint pain.

0 Comments

Leave a Comment

MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

Contact

Copyrights © 2025 held by respective copyright holders, including Swati Prakash.