Rest the elbow and avoid activities that worsen pain
Apply ice for 15–20 minutes several times a day
Use a compression wrap or elbow brace if helpful
Elevate the arm when possible
Take over-the-counter pain relievers if safe for you
Gently stretch and strengthen the forearm muscles
Modify repetitive motions and improve ergonomics
Use proper technique during sports or lifting
Avoid heavy lifting until pain improves
Try heat after the first 48 hours if stiffness is present
Massage the surrounding muscles gently
Seek medical care if pain is severe, persistent, swollen, red, warm, or follows an injury