Hey Dave, I’ve been there and empathize. Everyone is different and I’m not a PT, so I’m hesitant to give advice… What worked for me was (1) cut out tennis for 2 weeks (painful, but I knew it was necessary) (2) spend 5 minutes a day doing 3 sets of 15 repetitions with about a minute rest between each set. Also, the red bar is very high tension– you may want to try the green. As I mentioned in my post above, it took about 10 days to suddenly feel like things were getting better. So be patient. Above all, avoid whatever activity is exacerbating it. And if you have a 1-H backhand, go find a technical pro to video and analyze your technique: in the vast majority of cases of tennis elbow in players (including in my case several years ago), 1-H backhand technique issues are the culprit. Good luck! .
How it works: According to Dr. Edwards, stress produces chemicals in the body that increase inflammation. “With relaxation techniques, you have stress reduction and therefore decreased inflammation and less pain,” she says. Meditation also relaxes muscles that tense up with pain. Dr. Edwards suggests meditating for 20 minutes once or twice a day. For moments of acute pain, she also recommends “meditation minutes.” For example, take four to five deep breaths, counting to 10 with each inhalation and exhalation. “Just doing that four to five times a day can decrease depression and improve outlook,” she says.