How can you Reduce Inflammation Naturally in Tennis Elbow and Golfers Elbow?
Inflammation is the central feature in both Tennis elbow (lateral epicondylitis) and golfer's elbow (medial epicondylitis). The "itis" in epicondylitis means inflammation. For executive mums juggling a career and family, understanding how to manage this inflammation is key to recovery and maintaining an active lifestyle. In this blog, let’s discuss some simple and easy ways to do so. 

One of the most pressing questions is whether tennis elbow and golfers elbow pain and inflammation can resolve itself. The potential for elbow pain and inflammation to heal naturally depends largely on the duration and intensity of the condition. Chronic conditions typically take longer to resolve, making it essential to support your body's healing processes actively. For insights on reducing inflammation naturally and managing elbow pain, click HERE.
 
Watch this video to learn more about natural methods to reduce inflammation in your body.
 


Here are some simple and practical tips to alleviate Tennis elbow and Golfers elbow pain:

Avoid repetitive movement and take regular breaks:
Avoid repetitive movement such as typing or using a mouse for extended periods. Introducing regular breaks helps prevent stress accumulation in the muscles, nerves, and ligaments of the elbow and forearm. Consider simple desk-based exercises that take just 2-3 minutes to perform.
 
Keeping your elbow slightly bent places the muscles and ligaments in a neutral, more comfortable position. Rest your forearm on the table and keep your wrist in a neutral position to avoid bending upwards or downwards by using a wrist pad or ergonomic mouse and avoiding stresses on the forearm muscles that attach to the elbow. Also, keep your computer or laptop screen is 5 to 10 degrees below your horizontal line of sight to keep your cervical spine neutral. This prevents nerve pain that may extend into the arm and forearm, potentially complicating tennis and golfer's elbow.
 
Cold Packs:
Use cold packs to reduce inflammation and soreness in the elbow. Cold therapy can be particularly effective after a long day or strenuous activity. HERE are the cold packs that I use and recommend.
 
Stress Management:
The high-pressure environment of an executive role can exacerbate elbow pain due to increased muscle tension from Mental stress. Stress can alter your posture, often resulting in shrugged and rounded shoulders and a forward head posture. This poor posture can change muscle dynamics, leading to pain that radiates to the elbow. Incorporate stress management  such as using essential oils, practicing deep breathing exercises, meditating, or engaging in mindfulness to reduce stress and its physical manifestations.
 
By adopting these strategies, you can effectively manage and reduce the inflammation associated with tennis and golfer’s elbow, ensuring you remain active and pain-free despite their busy schedules. Remember, taking proactive steps to manage your health not only helps in recovery but also prevents the recurrence of such painful conditions.
 
HERE is an easy way to reduce the inflammation from Tennis Elbow and Golfers Elbow, that does not involve any pills, meal replacements, just a clean (and easy!) diet and exercises (can be increased or reduces to suit your level of physical activity). 

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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 **

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