Tennis Elbow & Golfer’s Elbow Pain Relief: Hot/Cold Compression That Stays Put

Tennis elbow and golfer’s elbow sound like “athlete problems,” but they’re really overuse injuries of the tendons that attach your forearm muscles to your elbow.

• Tennis elbow (lateral epicondylitis) = pain on the outside of the elbow.

• Golfer’s elbow (medial epicondylitis) = pain on the inside of the elbow.

Both usually come from repetitive gripping, lifting, typing, swinging, or tool use, not just sports. The irritated tendon gets overloaded, inflamed, and sore every time you grab a pan, lift a bag, swing a racket, or even move a mouse.  

The good news: most cases respond well to conservative at-home care—rest, activity changes, physical therapy, and smart use of cold therapy, heat therapy, and compression.  

That’s exactly where a hands-free hot/cold sleeve like HurtSkurt® shines.

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When things are flared up:

• The tendon is irritated and often inflamed or overly sensitive.

• Simple tasks like turning a doorknob, shaking hands, or lifting a coffee mug can hurt.  

• Reducing pain and soreness

• Calming inflammation in the area

• Slightly numbing the region so you can move more comfortably

Guidelines often recommend applying an ice pack 10–20 minutes, every 2–3 hours during acute flare-ups or after activities that worsen symptoms.  

• A light “hug” around the sore tendon to limit swelling

• Proprioceptive feedback (your brain feels the joint, so you move more carefully)

• Support so gripping and lifting feel more stable

As the immediate irritation calms down, the tendon often becomes stiff, tight, and sluggish.

• Increasing local blood flow

• Loosening the muscles and tendons in the forearm

• Making gentle stretching and strengthening more comfortable  

Rotating cold for flare-ups and heat for stiffness—with steady, comfortable compression—is a powerful, non-drug way to support healing and keep you in the game.

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Goal: Hands-free, mobile relief so you can treat your elbow while you work, walk, or relax—without juggling a slippery ice pack.

1. Grab a Small or Medium HurtSkurt® (depending on your arm size).

2. If you have a SkurtStrap, keep it nearby for extra security if you’re moving around a lot.

1. Chill your HurtSkurt® flat in the freezer (for cold therapy) for at least 2 hours.

2. Slide your forearm through the sleeve so the thickest gel section sits directly over the outer bony area of your elbow (lateral epicondyle).

3. Adjust the sleeve so it hugs from the mid-forearm up over the elbow.

4. Use the SkurtStrap above and/or below the elbow if you’re lifting, walking, or working while wearing it.

1. Again, chill the HurtSkurt® if you’re doing cold therapy.

2. Slide it up so the gel sits over the inner side of the elbow (medial epicondyle).

3. Rotate the sleeve gently until you feel the cold right over your most tender point.

4. Add a SkurtStrap if you want extra compression or will be moving.

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Always listen to your healthcare provider first. This is a general example, not personal medical advice.

• Cold therapy:

• Wear your chilled HurtSkurt® for 10–15 minutes,

• 2–4 times per day, especially after anything that makes your elbow worse.  

• Compression:

• Leave the sleeve (slightly warmed from your skin) on a bit longer if comfortable to maintain gentle compression while you rest, read, or watch TV.

• Activity tweaks:

• Avoid or minimize heavy gripping, twisting, or repetitive lifting.

• Use your other hand for heavier tasks when you can.

• If a specific sport move (golf swing, backhand, gym lift) clearly triggers pain, give it a short break while you calm things down.

• Heat before movement:

• Warm your HurtSkurt® in the microwave (follow the package timing carefully).

• Apply to the elbow for 10–15 minutes before stretching or light exercise for your forearm (guided by your PT or clinician).  

• Cold after stress:

• If you play, work, or hit the gym, you can switch back to cold HurtSkurt® after activity to settle the tendon down again.

• Posture and technique check:

• For office workers: adjust chair/desk height and mouse position to avoid constant wrist extension and gripping.

• For athletes: consider a quick technique check with a coach or PT; poor swing mechanics are a big risk factor.

Repeat this pattern in weekly cycles as needed, always dialing back if pain spikes, and following medical advice.

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Once you’ve used hot/cold + compression consistently for a week or two, ask yourself:

1. Morning test:

• Is that first grip of the toothbrush or coffee mug less painful?

2. Workday test:

• Can you type or use tools longer before the ache sets in?

3. Sport test:

• Are swing, serve, or lifting movements less sharp or stabbing?

Most mild to moderate cases improve gradually with self-care, load management, and conservative treatment over weeks to a few months; many recover fully within a year.  

If pain is getting worse, spreading, or interfering with sleep and daily life, don’t wait—get evaluated.

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Call your doctor, athletic trainer, or physical therapist if:

• You have sudden severe elbow pain, swelling, or deformity after a fall or injury

• You notice numbness, tingling, or weakness in the hand or fingers

• You can’t grip basic objects without major pain

• Self-care (rest, hot/cold, over-the-counter meds, and activity changes) hasn’t helped after several weeks

They can rule out fractures, nerve issues, or arthritis and set up a tailored treatment plan that may include physical therapy, bracing, or other interventions.  

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Most traditional ice packs are:

• Hard to keep in place on a small, curved joint like the elbow

• Either too stiff when frozen or too messy when they melt

• Completely hands-ON (you have to hold them there) instead of hands-free

HurtSkurt® changes that:

• 360° flexible gel sleeve molds around your forearm and elbow

• Stays put while you type, walk, or relax—especially with a SkurtStrap

• Switches from cold therapy (for flare-ups) to heat therapy (for stiffness) in the same product

• Adds gentle compression, turning an ordinary ice pack into a powerful hot/cold + compression tool for elbow tendonitis, tennis elbow, and golfer’s elbow

If you’re searching for:

• “tennis elbow ice pack”

• “golfer’s elbow brace with ice”

• “elbow tendonitis hot/cold wrap”

• “ice pack for injury that actually stays put”

…then HurtSkurt® was literally designed to be that solution.