Self-Care Techniques for Common Conditions like Plantar Fasciitis, Tennis Elbow, and Tech Neck

While these issues can be frustrating and limit daily activities, a combination of self-care strategies, targeted exercises, and effective tools can help manage and relieve pain. 

Most importantly, it is always the best practice to visit a hands-on healthcare professional for diagnosis and treatment of the underlying cause of pain. Here is a link to the Stopain Clinical Clinic Locator where you will be able to locate a chiropractor, physical therapist, massage therapist, or podiatrist in your area.

One valuable addition to your pain management routine is a topical analgesic like Stopain® Extra Strength, which provides fast and effective relief with 8% menthol to reduce discomfort and improve mobility. Let’s explore self-care techniques for each condition, along with how Stopain® Extra Strength can support your recovery.

1. Tennis Elbow (Lateral Epicondylitis)

What is it?
Tennis elbow is caused by repetitive strain on the tendons in your forearm, leading to pain on the outside of the elbow. While it’s common among tennis players, it also affects anyone who performs repetitive arm motions, such as painters, carpenters, and office workers.

Self-Care Tips & Exercises

Rest & Activity Modification
Avoid repetitive gripping and heavy lifting to allow your tendons to heal. Use an elbow brace if needed.

Ice Therapy
Apply an ice pack to the affected area for 15–20 minutes several times a day to reduce inflammation.

Stretching & Strengthening

• Wrist Extensor Stretch: Hold your arm straight in front of you, palm down. Use the opposite hand to gently pull your fingers back toward your body. Hold for 20–30 seconds.
• Eccentric Wrist Extension Exercise: Hold a light dumbbell, palm facing down, and slowly lower your wrist after lifting it. Repeat 10–15 times for 3 sets.

Helpful Tools

• Elbow Brace – Reduces strain on tendons.
• Foam Roller or Massage Ball – Helps release tension in forearm muscles.
  
• Therapy Putty or Hand Grippers – Builds grip strength without excessive strain.
  
• TheraBand FlexBar – The Tyler Twist (for Lateral Epicondylitis) and Reverse Tyler Twist (for Medial Epicondylitis) exercises are proven to be effective.
  • Product Link: https://amzn.to/3D6uaOU
  • Study Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC2971639/

How Stopain® Extra Strength Helps

Applying Stopain® Extra Strength directly to the painful area before and after activity can provide quick relief and improve mobility. The 8% menthol penetrates deeply to reduce discomfort, allowing you to continue stretching and strengthening exercises with less pain. Recommended Stopain Version: Roll-On or Spray – The Roll-On roller ball will feel great as your applying Stopain Gel to the painful areas near your elbow. The Spray can be quickly applied ‘hands-free’ to the painful area. You can also spray over top of kinesiology tape. Here is a link to a great kinesiology tape -- https://amzn.to/4isH9t3

2. Plantar Fasciitis

What is it?
Plantar fasciitis is inflammation of the plantar fascia, a thick band of tissue connecting your heel to your toes. It causes sharp heel pain, especially in the morning or after long periods of standing.

Self-Care Tips & Exercises

Rest & Footwear Support
Wear supportive shoes with good arch support and avoid walking barefoot.

Ice Therapy & Massage
Roll a frozen water bottle under your foot for 5–10 minutes to reduce inflammation.

Stretching & Strengthening

• Calf Stretch: Stand facing a wall, place your hands on it, and step one foot back. Keep the back leg straight and heel down as you lean forward. Hold 30 seconds.
  
• Towel Stretch: Sit with your legs extended, loop a towel around your toes, and gently pull toward you for 20–30 seconds.
  
• Toe Scrunches & Marble Pickups: Strengthen the foot muscles by grabbing small objects with your toes.

Helpful Tools

• Orthotic Insoles – Provide arch support and reduce strain.
  
• Night Splints – Help stretch the plantar fascia overnight.
  
• Massage Ball or Lacrosse Ball – Relieves foot tension.

How Stopain® Extra Strength Helps

Massage Stopain® Extra Strength into the bottom of your foot and heel before activity or after long periods of standing. The cooling effect of menthol can reduce discomfort, making it easier to walk and perform stretches without pain. Recommended Stopain Version: Roll-On – The roller ball will feel great as your applying Stopain Gel to the bottom of your foot

3. Tech Neck (Text Neck Syndrome)

What is it?
Tech neck occurs due to poor posture from excessive screen time, leading to neck pain, stiffness, and headaches. The downward position of the head strains the cervical spine and surrounding muscles.

Self-Care Tips & Exercises

Posture Correction
Keep screens at eye level, sit with shoulders back and down, and maintain a neutral spine position.

Heat Therapy
Use a warm compress or heating pad on your neck and shoulders to relieve tight muscles.

Stretching & Strengthening

• Chin Tucks: Sit or stand tall, gently tucking your chin toward your chest, then hold for 5 seconds. Repeat 10 times. Resource:
  • Product Link: https://www.ptprogress.com/chin-tuck-exercise
    
• Neck Stretch: Tilt your head gently toward one shoulder, hold for 20–30 seconds, then switch sides. 
  
• Wall Angels: Stand against a wall and slowly raise and lower your arms to strengthen upper back muscles.

Helpful Tools

• Ergonomic Desk Setup – Adjust screen height and chair for better posture.
  
• Foam Roller – Helps release tension in the upper back and neck.
  
• Posture Corrector – Reminds you to keep shoulders back.

How Stopain® Extra Strength Helps

Apply Stopain® Extra Strength to the neck, shoulders, and upper back for fast relief from muscle tension. The deep-penetrating formula can ease stiffness and discomfort, allowing you to maintain better posture and perform neck exercises more comfortably. Recommended Stopain Version: Roll-On – The roller ball applicator provides a nice, soothing massage as your applying the gel to those tight muscles of the neck and shoulders

Final Thoughts

Whether you’re dealing with tennis elbow, plantar fasciitis, or tech neck, a well-rounded self-care routine is key to long-term pain relief. By combining targeted exercises, supportive tools, and an effective topical pain reliever like Stopain® Extra Strength, you can reduce pain, enhance mobility, and regain comfort in daily life.

For maximum performance pain relief, keep Stopain® Extra Strength on hand—it does exactly what it says: Stops pain.