1 Rest. The duration varies depending on the severity. When I had tennis elbow, I was just like you, but the pain was more severe and I basically couldn't move my wrist. After a year of rest, I was basically cured. It is recommended that you take a break of at least 3 months.

2 Improve force-generating movements. Incorrect force-generating movements are the key cause of sports injuries.

3 If possible, it is best to go to a sports hospital to see a doctor.

4 When you are fine, gently massage the painful area to help relieve pain and speed up recovery.