Before you start any new exercise routines, talk to your health practitioner. And when anything at all hurts or you feel any distress, quit and discuss with your health practitioner.  Steroids: Shots into your elbow tendons can briefly relieve a few of the swelling and pain around your elbow joint. https://www.theorthopaedicandpainpractice.com/how-to-alleviate-tennis-elbow-pain-tips-from-a-medical-expert/