Same problem, different location
Elbow pain is one of the most common issues we see in the clinic. And despite the names, you don’t need to play tennis or golf to get it.
Tennis elbow and golfer’s elbow are both overuse injuries. They affect different sides of the elbow but share similar causes and treatment approaches.
Let’s break it down so you know exactly what you’re dealing with and what to do next.
TL;DR
- Tennis elbow = outer elbow pain
- Golfer’s elbow = inner elbow pain
- Both caused by overuse and tendon overload
- Rest alone won’t fix it
- Strength-based rehab is key
- Early treatment = faster recovery
What is tennis elbow?
Tennis elbow (lateral epicondylitis) affects the outside of your elbow.
Common Symptoms:
- Pain on the outer elbow
- Weak grip strength
- Pain when lifting, gripping or twisting
- Tenderness when touching the outer elbow
Common Causes:
- Repetitive gripping (gym, tools, typing)
- Poor lifting technique
- Overuse of forearm muscles
👉 It’s not just a “tennis” problem. Tradies, gym-goers, and office workers get this all the time.
What is Golfer's elbow?
Golfer’s elbow (medial epicondylitis) affects the inside of your elbow.
Common Symptoms:
- Pain on the inner elbow
- Stiffness when bending the arm
- Weak grip
- Pain when flexing the wrist or gripping
Common Causes:
- Repetitive wrist flexion (lifting, pulling)
- Poor technique in sport or gym
- Overloading without recovery
👉 This one is common in gym training, especially with pulling movements.
Key Differences: Tennis Elbow vs Golfer’s Elbow
| Feature | Tennis Elbow | Golfer's Elbow |
|---|---|---|
| Pain location | Outside elbow | Inside elbow |
| Muscle group | Wrist extensors | Wrist flexors |
| Common triggers | Gripping, lifting | Pulling, wrist flexion |
Why Do These Injuries Happen?
Both conditions are caused by overuse and tendon overload.
Your tendons act like ropes connecting muscle to bone. If you overload them too quickly or too often, they start to weaken and become painful.
Best Physio Treatment (What Actually Works)
At Physio Physique, we focus on long-term fixes, not quick band-aids.
1. Load Management
- Modify aggravating activities
- Reduce strain without complete rest
2. Strength Training (super important)
- Eccentric loading exercises
- Progressive strengthening of forearm muscles
3. Hands-On Treatment
- Soft tissue release
- Joint mobilisation
4. Technique Correction
- Gym, sport, or work movement tweaks
5. Pain Relief Options
- Taping
- Dry needling
- Shockwave therapy (if needed)
What NOT To Do
- Don’t fully rest for weeks (this slows recovery)
- Don’t ignore pain and push through
- Don’t rely only on massage or passive treatment
👉 Movement + strength is the real solution.
How Long Does It Take To Heal?
- Mild cases: 4–6 weeks
- Moderate: 6–12 weeks
- Chronic: 3+ months
The sooner you treat it properly, the faster it settles.
When Should You See a Physio?
- Pain lasting more than 2 weeks
- Pain affecting work or training
- Weak grip strength
- Recurring flare-ups
FAQs
1. What is the fastest way to heal tennis elbow? Strength-based rehab combined with physio treatment is the fastest and most effective approach.
2. Is golfer’s elbow worse than tennis elbow? Neither is worse, but golfer’s elbow can feel more restrictive in daily activities.
3. Can gym cause elbow pain? Yes. Poor technique and overloading are common causes.
4. Do I need a brace for elbow pain? Braces can help short-term but won’t fix the root cause.
5. How do I know if I have tennis elbow or something else?
If your pain:
- Is localized on the outer elbow → likely tennis elbow
- Radiates down the forearm with gripping → common sign
- Gets worse with lifting, gripping, or twisting
However, similar symptoms can come from:
- Nerve irritation (e.g. radial tunnel syndrome)
- Referred neck pain
- Joint issues
6. Why is my tennis elbow not healing?
The most common reason is poor load management, not lack of rest.
Tennis elbow becomes chronic when:
- You rest too much, weakening the tendon
- Or overload it too quickly during recovery
- The tendon has undergone degenerative changes (tendinopathy)
Recovery often requires progressive strengthening, not just rest.
7. Is ice or heat better for elbow pain?
- Ice → helpful in early, painful flare-ups
- Heat → useful for stiffness and chronic cases
For most chronic elbow conditions, exercise matters more than either.
8. Are injections or shockwave therapy worth it?
- Steroid injections: short-term relief, but higher recurrence risk
- Shockwave therapy: promising for chronic cases
- Exercise-based rehab: strongest long-term evidence
Passive treatments help, but loading programs are key to proper recovery.
Ready to fix elbow pain?
If elbow pain is stopping you from training, working or sleeping properly, it’s time to sort it out properly.
At Physio Physique, we use a hands-on, strength-based approach to get fast and long-lasting results.
👉 Book initial consult and treatment today.
References
Coombes, B.K., Bisset, L. and Vicenzino, B. (2015). Management of lateral elbow tendinopathy. BMJ. https://www.jospt.org/doi/10.2519/jospt.2015.5841
Vicenzino, B. (2003). Lateral epicondylalgia: A musculoskeletal physiotherapy perspective. Manual Therapy. https://doi.org/10.1016/S1356-689X(02)00157-1
