All of the above is good advice. Do a heating pad to the area, followed by massage and then stretching. If finances allow, purchase an ultrasonic device to do your own therapy. Splint your arm at night. A lot of times, during sleep, you will flex your wrist into a position which keeps those muscles under tension. Determine whether you have medial or lateral epicondylitis (golfer's versus tennis elbow, usually not caused by either activity), and then youtube stretching exercises for both and then VERY LIGHT strengthening. It sounds ridiculous, but you can start out with a soda can or one pound weights to do the exercises, then increase from there. Typing and handwriting are very frequent causes. Ice the elbow after any activity that makes it flare up. Good luck. I've had it off and on for years, and as a surgeon I cannot really avoid some of the activities that bring it on. My hand surgery colleagues, who have injected me multiple times (more than I care to have had done) rarely recommend surgery for the condition.
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