Rest the affected arm and avoid activities that worsen pain
Reduce gripping, lifting, and repetitive wrist motions
Apply ice for 15–20 minutes several times a day
Use over-the-counter pain relievers if safe for you
Wear a counterforce brace or elbow strap
Do gentle forearm stretching and strengthening exercises
Try physical therapy
Improve technique and ergonomics for sports or work
Use proper equipment and reduce racket tension if applicable
Gradually return to activity instead of overloading the arm
See a doctor if pain is severe, persistent, or worsening
Consider corticosteroid injection or other treatments if conservative care fails
Consider surgery only for long-lasting cases that do not improve with other treatments