i had severe tennis elbow a few years back now, instead of the doc i saw a theripist (she was fit as fuck) i nearly shot my lot all over her,hemmm back to the point?
she had me do some very gay looking exercises with my wrist, these were done in the privisy of my home , but they worked a treat, within two/three days the pain had completely gone and it lasted a good while, when the pain returned , a quick repeat of the theropy and the old wrist and elbow was good to go.
unfortunately it's hard to explain what to do , it's easier to show you. .... go see a theripist jay.