Should I Use Ice or Heat for Tennis Elbow Pain?

How Does Cold Therapy Work?

The benefits of cold therapy are straight forward. Placing ice on an injured area constricts blood flow to the area and results in a therapeutic numbness for both pain and swelling relief. There are three stages of cold:  aching, burning, and fully cold. Make sure you get to the third stage before removing ice, but don’t keep it on too long after (15 to 20 minutes) to prevent frostbite and unnecessary discomfort. 

When to Use Cold Therapy

Cold therapy is a great option for addressing a new injury or aggravation of an injury. It can keep your symptoms of elbow pain and swelling under control to be able to better manage your daily activities. Apply it every few hours for up to 20 minutes immediately after an injury or with the onset of new pain. You can also use it preventively after a workout or elbow treatment that you know might cause some soreness later. 

Tennis Elbow Stretches

Ways to Apply Cold Therapy

There are several different options for applying cold therapy. These include the use of a cold pack, an ice massage with a frozen cup, a compression sleeve with ice, or an ice bath. No matter the option, make sure it is cold to provide adequate pain relief. Using a thick towel as a protective barrier or lukewarm bath will not create the therapeutic benefits of icing that you’re looking for.  

How Does Heat Therapy Work?

Applying heat to the elbow can help combat stiffness and pain associated with the injury. Heat in the area leads to dilation of the surrounding blood vessels, allowing more circulation for healing and promoting muscle relaxation.  

When to Use Heat Therapy

Heat is a superb way to increase relaxation before activities like massage, stretching, or exercise. Use it for 15 to 20 minutes throughout the day (ideally every few hours) as needed to decrease tension and improve the elbow’s ability to heal. 

Ways to Apply Heat Therapy

There are several different options for heat therapy. These include a heating pad, hot water bottle, whirlpool (or bath), hot shower, and infrared therapy applied directly to the forearm muscles. If you’re not sure which option is best for you, moist heat is the best because it can get the deepest into the muscles. If you seek physical therapy care, there are also other light therapy and ultrasound options for deeper heating. What temperature works best for you depends on your tolerance for heat and how much time you have. Adjust each option accordingly.