Tennis elbow is pain on the outside of the elbow that flares when you grip, lift or twist, and most people who get it have never held a racket. Golfer’s elbow is its mirror image on the inside. Both usually settle with load management and progressive strengthening, though recovery takes patience.
At Tylurs com, our physiotherapists help you ease the pain, change the habits that feed it and rebuild the strength your tendon needs to cope with work, hobbies and sport.
Key takeaways
- Most people with tennis elbow have never played tennis; repeated gripping and twisting are the usual triggers.
- It is a tendon load problem, so strengthening matters more than rest alone.
- Recovery is slow: expect at least 12 weeks of exercise, and judge progress over weeks.
- Tingling or numbness in the fingers is not typical of tendon pain and should be checked.
Common symptoms of tennis elbow
The main symptom is pain on the bony point of the outer elbow (inner for golfer’s elbow). You may also notice:
- Pain on the outer elbow (inner for golfer’s elbow)
- Pain when gripping, lifting or twisting
- Weaker grip with jars, kettles or door handles
- Tenderness over the bony point of the elbow
- Ache spreading into the forearm
- Stiffness in the elbow first thing in the morning
Tennis elbow and golfer’s elbow: what is the difference?
Both affect the tendons that anchor your forearm muscles to the bony points on either side of the elbow. They are forms of tendinopathy: a tendon asked to do more than it can currently tolerate.
| Feature | Tennis elbow | Golfer’s elbow |
|---|---|---|
| Medical name | Lateral elbow tendinopathy | Medial elbow tendinopathy |
| Where it hurts | Outer elbow, sometimes down the back of the forearm | Inner elbow, sometimes down the inner forearm |
| Muscles involved | Those that pull the wrist and fingers back | Those that bend the wrist and turn the palm down |
| Typical triggers | Gripping palm-down, mouse or screwdriver use | Forceful gripping, throwing, golf swings |
Older names end in “-itis”, suggesting inflammation, but the main issue is usually a tendon that has become less able to tolerate load. That is why treatment focuses on rebuilding strength.
What causes tennis elbow?
The NHS describes tennis elbow as developing from activities that involve gripping and repeatedly twisting the wrist and forearm, and it is most common between about 35 and 54. Typical triggers include:
- long hours with a mouse and keyboard, especially with the wrist bent back
- manual trades such as plastering, carpentry and painting
- gardening, pruning, DIY and heavy lifting
- racket sports, particularly with the wrong grip size
- repeatedly carrying heavy bags
Often it is a sudden change, such as a busy week decorating or a new job, on top of your usual load.
Tingling or numbness in the fingers can point to an irritated nerve, so mention it. Pain higher up around the shoulder may suggest a different problem such as frozen shoulder.
How we assess your elbow
Diagnosis is usually made from your history and examination, so most people do not need a scan. We ask about your work, hobbies and recent changes, press gently on the tendon to find the sore spot, test gripping and resisted wrist movements, measure grip strength on both sides and check your neck and shoulder to rule out other sources of arm pain. This tells us how irritable the tendon is and where your programme should start.
How long does it take to recover?
The NHS notes that tennis elbow may settle in a few weeks but can sometimes last more than a year. Arthritis UK says both conditions can last six months to two years, with most people better within a year. Because tendons adapt slowly, starting a structured plan beats waiting for the pain to fade.
Physiotherapy for tennis elbow
Treatment aims to settle the pain enough for you to function, then build a tendon that can handle your daily demands again. At the Tylurs com clinic, most programmes combine the elements below.
Load management
We find the tasks that load the sore tendon most and reduce them without stopping everything: lift with your palm facing up, use two hands for heavy items and spread tough jobs across the week. Mild discomfort that settles by the next morning is usually fine; pain that builds day by day means the load needs adjusting.
Progressive loading exercises
- Isometric holds: press gently against resistance with the wrist still for 30 to 45 seconds, a comfortable starting point.
- Slow, heavy strengthening: lift and lower the wrist with a light dumbbell or band, emphasising the lowering phase, and gradually increase the weight.
- Grip and rotation: squeezing exercises and forearm turns with a light hammer build strength for real tasks.
- Function and sport: movements that mimic your job, hobby or sport at full speed.
We also strengthen the shoulder and upper back to reduce demand on the forearm. Expect to exercise for at least 12 weeks.
Grip, technique and workstation changes
Thicker tool handles reduce grip effort, and a coach can check racket grip size and technique. At a desk, keep your mouse close and forearm supported; our desk stretches for office workers help break up long sessions. A counterforce strap and hands-on treatment can ease pain short term, but neither replaces strengthening.
Injections and other treatments
If symptoms persist despite a good programme, your GP may discuss options. Steroid injections are generally not recommended because results can be worse in the longer term. Shockwave therapy is sometimes offered for stubborn cases, with mixed evidence, and the NHS notes surgery may be considered if symptoms have not improved after 6 to 12 months. If you play sport, our sports injury rehabilitation service builds your plan around training.
When to seek urgent medical help
- Sudden swelling, bruising or deformity after a fall, or being unable to bend or straighten the elbow, may be a fracture or tendon rupture.
- A pop at the front of the elbow when lifting, followed by bruising and weakness, can be a torn biceps tendon.
- A hot, red, swollen elbow with a high temperature needs same-day advice.
- Sudden numbness or weakness with facial drooping or slurred speech are stroke signs: call your local emergency number.
Book tennis elbow physiotherapy
You do not have to put up with a painful grip for months. The Tylurs com team pinpoints what is overloading your tendon and progresses your exercises step by step until your arm feels strong again. You can also browse other conditions we treat.
Book your elbow assessment and get a clear plan to settle your pain.
Tennis elbow: frequently asked questions
Can you get tennis elbow without playing tennis?
Yes, and most people do. Any activity involving repeated gripping, lifting or twisting with the wrist can overload the tendons on the outside of the elbow. Long hours with a mouse, manual trades, gardening, DIY and carrying heavy bags are common triggers, especially after a sudden increase in activity.
Should I rest my arm completely until the pain goes?
Short-term relief from the most painful tasks helps, but complete rest is rarely the answer. Tendons need load to recover strength, and weeks of rest leave them less able to cope later. Reduce the tasks that aggravate pain while starting gentle, gradually progressed exercises the tendon can tolerate.
Do elbow straps or braces actually help?
A counterforce strap, worn around the upper forearm just below the elbow, eases pain during aggravating tasks for some people by spreading the pull of the forearm muscles. It is a useful short-term aid for work or sport, but it does not strengthen the tendon, so use it alongside exercise.
Are steroid injections a good idea for elbow tendon pain?
Steroid injections can reduce pain for a few weeks, but people who have them often do worse over the following months, with pain more likely to return. Arthritis UK does not recommend them for tennis or golfer’s elbow. A structured loading programme is usually the better first step.
References
Sources reviewed by our physiotherapists for this guide:
- Tennis elbow – NHS
- Elbow pain: symptoms, causes and treatment – Arthritis UK
