Are Hot Packs Effective For Tennis Elbow Pain Relief?
As an executive mum balancing a demanding job and family responsibilities, managing any form of pain can feel overwhelming, especially when it's in your arms and elbows. If you're experiencing the nagging ache of a tennis elbow, even simple tasks like lifting your child, typing, or holding a cup of coffee can become challenging. Tennis elbow (lateral epicondylitis) arises due to inflammation and strain of the tendons around the elbow, often caused by repetitive motion or strain. In this blog lets explore the effectiveness of hot packs for managing tennis elbow pain.

Heat therapy helps to dilate blood vessels, increasing blood flow and bringing oxygen and nutrients to the damaged tissues around the elbow. This increased blood flow can promote healing by reducing stiffness and enhancing tissue flexibility, which may feel especially soothing if your elbow feels tight and achy after a long day at work.

For busy mums, the benefit of a hot pack is its convenience. You can easily apply it while sitting at your desk, catching up on emails, or relaxing at home. Just 15-20 minutes with a hot pack may make a difference in easing some of the discomfort, especially if used as part of your tennis elbow pain management routine.

Hot packs are most effective in managing chronic, lingering pain or stiffness that has been present for several weeks. If your elbow pain tends to worsen in the morning due to stiffness, or even in the middle of a long workday, applying a hot pack can help to alleviate that persistent discomfort.

However, it’s important to remember that heat therapy may not be ideal during the initial stages of injury. If you’ve recently sprained your elbow, your pain might be due to acute inflammation. In this case, cold therapy may be more beneficial initially to reduce swelling and inflammation. Here is the cold pack that I use and recommend. 

Alongside using hot packs, incorporating gentle stretches and strengthening exercises for the forearm can gradually improve muscle resilience, which is essential for long-term relief. Additionally, consider using a compression brace to support the elbow and limit further strain while you’re working. Avoid heavy lifting and repetitive activities that may aggravate the condition, and take regular breaks throughout your day to rest the affected arm.

Watch this video for more details on Understanding Tennis Elbow - Causes and Symptoms:



While hot packs can provide soothing relief and help loosen stiff muscles around the elbow, remember that they are just one piece of the puzzle. Combining heat therapy with other supportive strategies, like stretching and using a brace, can make a noticeable difference in managing tennis elbow pain. Taking time to care for your body now can help you continue to manage work and family without being held back by discomfort.

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?"
 
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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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