Tennis elbow, is a common clinical condition. It is actually the common name for the external epicondylitis of the humerus. It refers to the localized pain and painful wrist extension resistance caused by injury to 1-3 tendon stops located in this part of the humeral epicondyle, which are overstretched and strained. Of course, severe patients can have a tear of the tendon, which usually requires surgical repair treatment. For patients who have not been ill for too long (usually 1-3 months), most of them can be completely relieved through self-protection, rehabilitation and treatment. Of course, the first step is to get a professional doctor to confirm the diagnosis, and only after the doctor thinks it is suitable for conservative treatment, can you follow the method of self-treatment I introduce below. Self-treatment mainly includes three aspects: 1, to protect the injured part from further injury: (1) that is, if the cause of the injury caused by excessive force or repeated strain, you should first avoid continuing to repeat the injury action (cause), so that the injured tendon to get sufficient rest, so that the basis for healing, otherwise, if you keep repeating the injury, and how can smooth Cure it? (2) It is best to work or force (of course, should be minimized, but sometimes there is no way), then you can apply a Velcro elbow protector, (note that the elbow protector should be worn in the thickest part of the arm in front of the elbow joint, that is, the most muscular part, the best effect) to reduce the pulling force on the tendon when exerting force. 2, to increase the muscle strength of the injured tendon, to enhance its ability to resist external overwork injury, which is mainly muscle strength exercises, mainly resistance exercises, to introduce a few classic movements to you: (1) is the main action, but also directly enhance the muscle strength of the injured tendon movements: wrist extension resistance exercises. Note that the weight of the dumbbell used to practice must be light, I advocate 500 grams can be. This will prevent you from not grasping the intensity of the exercise, but instead cause unnecessary injury aggravation. The left arrow refers to the site of pain, and the right arrow refers to the direction of wrist force (2) flexion resistance exercises: because the flexion and extension of the wrist muscles are equivalent to a group of confrontation and collaboration of two sources of strength, the balance of power is the best, so the flexor muscle strength also needs to be practiced. (3) lateral wrist muscle strength exercises: in order to enhance the strength of other wrist muscles, more help to enhance the entire forearm’s ability to work and reduce the occurrence of overuse injuries. But here we need to remind you: there is a method and indicator of the exercise. The method is repeated practice, each action well can do 3-4 groups, each group of exercises effective indicators is the muscle feels fatigued enough. Then you can rest 1-2 minutes, and then repeat. There is also an important indicator is to pay attention to the reaction of the pain area after the exercise, if it is getting better or the pain is not aggravated in the short term, it means that you can continue to practice so. If it is significantly worse or if you feel a tendency to get worse, you should pause and seek professional medical advice on how to practice properly. Still I want to emphasize that if the injury is relatively recent, ice should be applied for 5-7 days and should have an effect. Also, and more importantly, after each exercise of muscle strength, if the pain in the painful area has increased or if you feel swelling, you should apply ice 1-2 times after the exercise, which will make the congested tissue contract so that the swelling does not increase and affect the recovery.