Tennis Elbow: natural remedies and the evidence behind them
11 natural approaches to Tennis Elbow, graded by evidence — including Acupuncture, Dry Needling and Exercise. Dosage, time to results and cautions for each.
11 options4 graded A7 traditional or ungraded
A
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Choose what sounds familiar, then choose the kind of support you want to explore. HealisticMD narrows the library without presenting the result as personal medical advice.
If you're ready to use your arm again, targeted eccentric exercise is ideal for progressively reloading and repairing the tendon.
Supported by clinical research, eccentric (slow-lowering) exercises help retrain and strengthen the forearm tendons that are at the root of tennis elbow pain.
Dose or use Eccentric wrist-extensor loading (e.g. the Tyler Twist with a resistance bar): 3 sets of 15 slow-lowering reps, once daily; add resistance gradually as it gets easier.
Key study Systematic review (2014, PMID 23881334): Is eccentric exercise an effective treatment for lateral epicondylitis? — 12 studies including 8 randomized trials (334 subjects) found that treatment programs including eccentric exercise improved pain, function, and grip strength, and 7 studies favored adding eccentric exercise over programs without it.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Start gently — pushing through sharp pain can worsen the injury; guidance from a physiotherapist is recommended.
Evidence grade not assigned · Traditional use long-standing
Traditional master point for tendons and sinews
Why it may be relevant
If you'd like a hands-on approach, GB34 is the classical influential point for the sinews and tendons — a natural fit for a tendon problem like tennis elbow.
Traditionally used in Chinese medicine as the master point for tendons and joints, pressed to ease muscle and joint pain, cramps and stiffness.
Dose or use Apply firm, steady pressure for 2-3 minutes on the outer lower leg, just below and in front of the knee, both sides, 1-2x daily.
Key study Traditionally used for tendon and joint problems; this specific use for tennis elbow has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically several weeks of consistent useTraditional useLong-standing traditional staple
Caution: Avoid firm acupressure during pregnancy unless cleared by your provider; ease off if you bruise easily.
–
Nutrient gap worth checking
Vitamin C Deficiency
Evidence grade not assigned · No traditional record
Low vitamin C can slow tendon collagen repair
Why it may be relevant
If you are focused on healing the tendon from the inside, vitamin C is essential for the collagen your tendons are rebuilt from — low levels can slow that repair.
Vitamin C is a required cofactor for collagen synthesis in tendons and ligaments, so correcting a shortfall supports connective-tissue healing.
Dose or use Eat vitamin C-rich foods (citrus, peppers, berries) or supplement to meet the daily requirement; more is not necessarily better.
Key study Mechanistic: vitamin C is an essential cofactor for collagen formation in tendons, and deficiency impairs wound and connective-tissue healing. Not a tennis-elbow-specific trial.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsVaries; weeks once intake is adequate
Caution: Very high supplemental doses can cause stomach upset or diarrhea and may raise kidney-stone risk in susceptible people.
Where are you with your tennis elbow right now?
It's flared up right now — sore and tender, and gripping or lifting makes it worse
Needle therapy with meta-analysis support for tennis elbow
Why it may be relevant
If hands-on treatment appeals to you, dry needling targets tight, tender points in the forearm muscles and has been studied specifically in people with tennis elbow.
A 2024 meta-analysis of 17 randomized trials found dry needling improved pain, elbow function, and grip strength in tennis elbow, especially trigger-point needling that produces a brief muscle twitch.
Dose or use Performed by a licensed physical therapist or clinician trained in dry needling; a typical course is 1-2 brief sessions per week for a few weeks, often alongside an exercise program.
Key study Systematic review and meta-analysis (2024, PMID 38484834): Therapeutic Effects of Dry Needling on Lateral Epicondylitis: An Updated Systematic Review and Meta-analysis — 17 randomized trials (979 patients) found dry needling improved pain, elbow disability, and grip strength, with trigger-point needling that elicits a local twitch response working best.
EvidenceSupported by controlled trialsTime to resultsOften within 1-4 weeks for pain; several weeks for strength and function
Caution: Temporary soreness or minor bruising at needle sites is common; use a licensed, trained provider and tell them beforehand if you take blood thinners or have a bleeding disorder.
Light therapy with meta-analysis support for elbow tendon pain
Why it may be relevant
When tennis elbow pain lingers despite rest, low-level laser applied over the tendon is a painless, non-invasive option with randomized-trial support for short-term relief.
A meta-analysis of randomized trials found that 904 nm low-level laser aimed directly at the outer-elbow tendon reduced pain and disability in tennis elbow, on its own or combined with an exercise program.
Dose or use Usually delivered by a physiotherapist or clinic in brief sessions over 2-4 weeks; protocols applying a 904 nm wavelength directly over the tender tendon insertion showed the best results.
Key study Systematic review and meta-analysis (2008, PMID 18510742): A systematic review with procedural assessments and meta-analysis of low level laser therapy in lateral elbow tendinopathy (tennis elbow) — 904 nm laser applied directly over the outer-elbow tendon gave short-term pain relief and less disability, alone or alongside exercise, with no serious side effects reported.
EvidenceSupported by controlled trialsTime to resultsOften within 3-8 weeks
Caution: Never point the laser at the eyes; benefits are best documented short-term, and results vary with device wavelength and dose — ask your provider what parameters they use.
Evidence grade not assigned · Traditional use long-standing
Natural anti-inflammatory for aching, inflamed tissue
Why it may be relevant
If your elbow feels inflamed and sore, curcumin — the active compound in turmeric — is a natural anti-inflammatory that may help calm the aching, irritated tissue.
Traditionally used in Ayurvedic medicine and studied for inflammatory joint pain such as osteoarthritis; it may help ease inflammation, though it has not been confirmed specifically for tennis elbow.
Dose or use Commonly taken as a standardized curcumin extract paired with black pepper (piperine) to aid absorption; follow product labeling and consult your practitioner.
Key study Traditional anti-inflammatory (turmeric's active compound) with trial support in osteoarthritis and inflammatory pain; not specifically confirmed for tennis elbow in controlled trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically several weeksTraditional useLong-standing traditional staple
Caution: Can thin the blood and irritate the stomach at higher doses; check with your doctor if you take anticoagulants or have gallbladder problems.
Evidence grade not assigned · Traditional use long-standing
Traditional acupressure point for this condition
Why it may be relevant
If you'd like to add a hands-on approach, LI11 (Quchi) - Large Intestine 11 is a point traditionally used to support Tennis Elbow.
Traditionally used in acupressure to support the body's balance related to this condition.
Dose or use Apply firm, steady pressure for 2–3 minutes, both sides, 1–2× daily.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically several weeks of consistent useTraditional useLong-standing traditional staple
Caution: Avoid firm acupressure during pregnancy unless cleared by your provider.
–
Pressure point
LI4 (Hegu) - Large Intestine 4
Evidence grade not assigned · Traditional use long-standing
Traditional acupressure point for this condition
Why it may be relevant
If you'd like to add a hands-on approach, LI4 (Hegu) - Large Intestine 4 is a point traditionally used to support Tennis Elbow.
LI4 (Hegu) is one of the most-used general pain-relief points in Chinese medicine, and it sits on the Large Intestine meridian that runs up the forearm to the elbow — so it is traditionally pressed to ease arm and elbow pain alongside the local point LI11.
Dose or use Press firmly on the fleshy webbing between thumb and index finger, 2–3 minutes, both hands, 1–2x daily.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically several weeks of consistent useTraditional useLong-standing traditional staple
Caution: Avoid during pregnancy as LI4 is a contraindicated acupressure point.
Where are you with your tennis elbow right now?
It's stubborn — I've rested it for weeks or months but the pain keeps coming back
When tennis elbow lingers despite rest, acupuncture is a non-invasive option some people turn to; early research has explored its use in refractory (hard-to-shift) cases.
A 2020 meta-analysis pooling 10 randomized trials found acupuncture relieved tennis elbow pain better than medication or nerve-block injections, though comparisons against sham acupuncture were inconclusive and trial quality was low overall.
Dose or use Delivered by a licensed acupuncturist; a typical course is 1-2 sessions per week over several weeks, with electroacupuncture sometimes applied near the point of tenderness.
Key study Meta-analysis (2020, PMID 32318130): Effectiveness of Acupuncture for Lateral Epicondylitis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — 10 RCTs (796 patients); acupuncture outperformed medication and blocking therapy on efficacy rate and pain scores, but sham-controlled comparisons were not conclusive and the authors call for larger, higher-quality trials.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Seek a licensed acupuncturist; let them know of any blood-thinning medications or skin conditions near the elbow.
Needle therapy with meta-analysis support for tennis elbow
Why it may be relevant
If hands-on treatment appeals to you, dry needling targets tight, tender points in the forearm muscles and has been studied specifically in people with tennis elbow.
A 2024 meta-analysis of 17 randomized trials found dry needling improved pain, elbow function, and grip strength in tennis elbow, especially trigger-point needling that produces a brief muscle twitch.
Dose or use Performed by a licensed physical therapist or clinician trained in dry needling; a typical course is 1-2 brief sessions per week for a few weeks, often alongside an exercise program.
Key study Systematic review and meta-analysis (2024, PMID 38484834): Therapeutic Effects of Dry Needling on Lateral Epicondylitis: An Updated Systematic Review and Meta-analysis — 17 randomized trials (979 patients) found dry needling improved pain, elbow disability, and grip strength, with trigger-point needling that elicits a local twitch response working best.
EvidenceSupported by controlled trialsTime to resultsOften within 1-4 weeks for pain; several weeks for strength and function
Caution: Temporary soreness or minor bruising at needle sites is common; use a licensed, trained provider and tell them beforehand if you take blood thinners or have a bleeding disorder.
Light therapy with meta-analysis support for elbow tendon pain
Why it may be relevant
When tennis elbow pain lingers despite rest, low-level laser applied over the tendon is a painless, non-invasive option with randomized-trial support for short-term relief.
A meta-analysis of randomized trials found that 904 nm low-level laser aimed directly at the outer-elbow tendon reduced pain and disability in tennis elbow, on its own or combined with an exercise program.
Dose or use Usually delivered by a physiotherapist or clinic in brief sessions over 2-4 weeks; protocols applying a 904 nm wavelength directly over the tender tendon insertion showed the best results.
Key study Systematic review and meta-analysis (2008, PMID 18510742): A systematic review with procedural assessments and meta-analysis of low level laser therapy in lateral elbow tendinopathy (tennis elbow) — 904 nm laser applied directly over the outer-elbow tendon gave short-term pain relief and less disability, alone or alongside exercise, with no serious side effects reported.
EvidenceSupported by controlled trialsTime to resultsOften within 3-8 weeks
Caution: Never point the laser at the eyes; benefits are best documented short-term, and results vary with device wavelength and dose — ask your provider what parameters they use.
Evidence grade not assigned · No traditional record
Peptide studied for tendon and ligament repair
Why it may be relevant
If you want to support healing from the inside, BPC-157 is a peptide studied mainly for tendon and ligament repair — the same tissue involved in tennis elbow.
Early research, largely in animal models, suggests BPC-157 may support collagen production and new blood-vessel growth in injured tendons; there are no controlled human trials for tennis elbow.
Dose or use No standardized dose is established; use only under the guidance of a knowledgeable healthcare practitioner.
Key study Studied mainly in preclinical (animal) models for tendon and ligament healing; not yet confirmed in controlled human trials for tennis elbow.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsNot well established
Caution: Experimental and not FDA-approved; purity and quality vary widely between sources, so only consider it with medical supervision.
Evidence grade not assigned · No traditional record
Regenerative injection for stubborn tendon pain
Why it may be relevant
When tennis elbow keeps coming back despite rest, PRP is a regenerative injection that has been studied specifically for chronic, hard-to-shift cases.
PRP concentrates healing platelets from your own blood and injects them into the tendon to stimulate repair; it is used for refractory tennis elbow, though results vary from person to person.
Dose or use Given by a qualified clinician as an in-office injection into the affected tendon, sometimes repeated after several weeks.
Key study Used for chronic/refractory lateral epicondylitis, but the evidence is mixed and this use is not confirmed by consistent controlled trials, so we present it as an ungraded option.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsOften 2-3 months
Caution: It is an invasive injection that can cause temporary soreness or a flare-up; seek an experienced provider and discuss whether it is right for you.
If you're ready to use your arm again, targeted eccentric exercise is ideal for progressively reloading and repairing the tendon.
Supported by clinical research, eccentric (slow-lowering) exercises help retrain and strengthen the forearm tendons that are at the root of tennis elbow pain.
Dose or use Eccentric wrist-extensor loading (e.g. the Tyler Twist with a resistance bar): 3 sets of 15 slow-lowering reps, once daily; add resistance gradually as it gets easier.
Key study Systematic review (2014, PMID 23881334): Is eccentric exercise an effective treatment for lateral epicondylitis? — 12 studies including 8 randomized trials (334 subjects) found that treatment programs including eccentric exercise improved pain, function, and grip strength, and 7 studies favored adding eccentric exercise over programs without it.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Start gently — pushing through sharp pain can worsen the injury; guidance from a physiotherapist is recommended.
Evidence grade not assigned · Traditional use long-standing
Traditional master point for tendons and sinews
Why it may be relevant
If you'd like a hands-on approach, GB34 is the classical influential point for the sinews and tendons — a natural fit for a tendon problem like tennis elbow.
Traditionally used in Chinese medicine as the master point for tendons and joints, pressed to ease muscle and joint pain, cramps and stiffness.
Dose or use Apply firm, steady pressure for 2-3 minutes on the outer lower leg, just below and in front of the knee, both sides, 1-2x daily.
Key study Traditionally used for tendon and joint problems; this specific use for tennis elbow has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically several weeks of consistent useTraditional useLong-standing traditional staple
Caution: Avoid firm acupressure during pregnancy unless cleared by your provider; ease off if you bruise easily.
–
Pressure point
LI11 (Quchi) - Large Intestine 11
Evidence grade not assigned · Traditional use long-standing
Traditional acupressure point for this condition
Why it may be relevant
If you'd like to add a hands-on approach, LI11 (Quchi) - Large Intestine 11 is a point traditionally used to support Tennis Elbow.
Traditionally used in acupressure to support the body's balance related to this condition.
Dose or use Apply firm, steady pressure for 2–3 minutes, both sides, 1–2× daily.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically several weeks of consistent useTraditional useLong-standing traditional staple
Caution: Avoid firm acupressure during pregnancy unless cleared by your provider.
–
Pressure point
LI4 (Hegu) - Large Intestine 4
Evidence grade not assigned · Traditional use long-standing
Traditional acupressure point for this condition
Why it may be relevant
If you'd like to add a hands-on approach, LI4 (Hegu) - Large Intestine 4 is a point traditionally used to support Tennis Elbow.
LI4 (Hegu) is one of the most-used general pain-relief points in Chinese medicine, and it sits on the Large Intestine meridian that runs up the forearm to the elbow — so it is traditionally pressed to ease arm and elbow pain alongside the local point LI11.
Dose or use Press firmly on the fleshy webbing between thumb and index finger, 2–3 minutes, both hands, 1–2x daily.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically several weeks of consistent useTraditional useLong-standing traditional staple
Caution: Avoid during pregnancy as LI4 is a contraindicated acupressure point.
What kind of help fits you best?
I'm open to professional treatments — acupuncture, dry needling, laser, or regenerative injections
When tennis elbow lingers despite rest, acupuncture is a non-invasive option some people turn to; early research has explored its use in refractory (hard-to-shift) cases.
A 2020 meta-analysis pooling 10 randomized trials found acupuncture relieved tennis elbow pain better than medication or nerve-block injections, though comparisons against sham acupuncture were inconclusive and trial quality was low overall.
Dose or use Delivered by a licensed acupuncturist; a typical course is 1-2 sessions per week over several weeks, with electroacupuncture sometimes applied near the point of tenderness.
Key study Meta-analysis (2020, PMID 32318130): Effectiveness of Acupuncture for Lateral Epicondylitis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — 10 RCTs (796 patients); acupuncture outperformed medication and blocking therapy on efficacy rate and pain scores, but sham-controlled comparisons were not conclusive and the authors call for larger, higher-quality trials.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: Seek a licensed acupuncturist; let them know of any blood-thinning medications or skin conditions near the elbow.
Needle therapy with meta-analysis support for tennis elbow
Why it may be relevant
If hands-on treatment appeals to you, dry needling targets tight, tender points in the forearm muscles and has been studied specifically in people with tennis elbow.
A 2024 meta-analysis of 17 randomized trials found dry needling improved pain, elbow function, and grip strength in tennis elbow, especially trigger-point needling that produces a brief muscle twitch.
Dose or use Performed by a licensed physical therapist or clinician trained in dry needling; a typical course is 1-2 brief sessions per week for a few weeks, often alongside an exercise program.
Key study Systematic review and meta-analysis (2024, PMID 38484834): Therapeutic Effects of Dry Needling on Lateral Epicondylitis: An Updated Systematic Review and Meta-analysis — 17 randomized trials (979 patients) found dry needling improved pain, elbow disability, and grip strength, with trigger-point needling that elicits a local twitch response working best.
EvidenceSupported by controlled trialsTime to resultsOften within 1-4 weeks for pain; several weeks for strength and function
Caution: Temporary soreness or minor bruising at needle sites is common; use a licensed, trained provider and tell them beforehand if you take blood thinners or have a bleeding disorder.
Light therapy with meta-analysis support for elbow tendon pain
Why it may be relevant
When tennis elbow pain lingers despite rest, low-level laser applied over the tendon is a painless, non-invasive option with randomized-trial support for short-term relief.
A meta-analysis of randomized trials found that 904 nm low-level laser aimed directly at the outer-elbow tendon reduced pain and disability in tennis elbow, on its own or combined with an exercise program.
Dose or use Usually delivered by a physiotherapist or clinic in brief sessions over 2-4 weeks; protocols applying a 904 nm wavelength directly over the tender tendon insertion showed the best results.
Key study Systematic review and meta-analysis (2008, PMID 18510742): A systematic review with procedural assessments and meta-analysis of low level laser therapy in lateral elbow tendinopathy (tennis elbow) — 904 nm laser applied directly over the outer-elbow tendon gave short-term pain relief and less disability, alone or alongside exercise, with no serious side effects reported.
EvidenceSupported by controlled trialsTime to resultsOften within 3-8 weeks
Caution: Never point the laser at the eyes; benefits are best documented short-term, and results vary with device wavelength and dose — ask your provider what parameters they use.
Evidence grade not assigned · No traditional record
Regenerative injection for stubborn tendon pain
Why it may be relevant
When tennis elbow keeps coming back despite rest, PRP is a regenerative injection that has been studied specifically for chronic, hard-to-shift cases.
PRP concentrates healing platelets from your own blood and injects them into the tendon to stimulate repair; it is used for refractory tennis elbow, though results vary from person to person.
Dose or use Given by a qualified clinician as an in-office injection into the affected tendon, sometimes repeated after several weeks.
Key study Used for chronic/refractory lateral epicondylitis, but the evidence is mixed and this use is not confirmed by consistent controlled trials, so we present it as an ungraded option.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsOften 2-3 months
Caution: It is an invasive injection that can cause temporary soreness or a flare-up; seek an experienced provider and discuss whether it is right for you.
Evidence grade not assigned · No traditional record
Peptide studied for tendon and ligament repair
Why it may be relevant
If you want to support healing from the inside, BPC-157 is a peptide studied mainly for tendon and ligament repair — the same tissue involved in tennis elbow.
Early research, largely in animal models, suggests BPC-157 may support collagen production and new blood-vessel growth in injured tendons; there are no controlled human trials for tennis elbow.
Dose or use No standardized dose is established; use only under the guidance of a knowledgeable healthcare practitioner.
Key study Studied mainly in preclinical (animal) models for tendon and ligament healing; not yet confirmed in controlled human trials for tennis elbow.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsNot well established
Caution: Experimental and not FDA-approved; purity and quality vary widely between sources, so only consider it with medical supervision.
Evidence grade not assigned · Traditional use long-standing
Natural anti-inflammatory for aching, inflamed tissue
Why it may be relevant
If your elbow feels inflamed and sore, curcumin — the active compound in turmeric — is a natural anti-inflammatory that may help calm the aching, irritated tissue.
Traditionally used in Ayurvedic medicine and studied for inflammatory joint pain such as osteoarthritis; it may help ease inflammation, though it has not been confirmed specifically for tennis elbow.
Dose or use Commonly taken as a standardized curcumin extract paired with black pepper (piperine) to aid absorption; follow product labeling and consult your practitioner.
Key study Traditional anti-inflammatory (turmeric's active compound) with trial support in osteoarthritis and inflammatory pain; not specifically confirmed for tennis elbow in controlled trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically several weeksTraditional useLong-standing traditional staple
Caution: Can thin the blood and irritate the stomach at higher doses; check with your doctor if you take anticoagulants or have gallbladder problems.
Evidence grade not assigned · No traditional record
Low vitamin C can slow tendon collagen repair
Why it may be relevant
If you are focused on healing the tendon from the inside, vitamin C is essential for the collagen your tendons are rebuilt from — low levels can slow that repair.
Vitamin C is a required cofactor for collagen synthesis in tendons and ligaments, so correcting a shortfall supports connective-tissue healing.
Dose or use Eat vitamin C-rich foods (citrus, peppers, berries) or supplement to meet the daily requirement; more is not necessarily better.
Key study Mechanistic: vitamin C is an essential cofactor for collagen formation in tendons, and deficiency impairs wound and connective-tissue healing. Not a tennis-elbow-specific trial.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsVaries; weeks once intake is adequate
Caution: Very high supplemental doses can cause stomach upset or diarrhea and may raise kidney-stone risk in susceptible people.
Evidence grades describe the strength of published research for Tennis Elbow, not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
Related pressure points
Hands-on options you can try yourself.
Acupressure is a comfort measure, not a treatment for Tennis Elbow itself. Each page shows where the point is and how to press it.
We track 7 natural options for Tennis Elbow — what each is typically used for, usual dose, cautions, and the study behind the ones with real trial data.
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