Summer often means more time outdoors, whether you’re playing tennis or pickleball, golfing, tackling home improvement projects, or spending weekends working in the yard. While these activities are enjoyable, they also involve repetitive gripping, lifting, swinging, and twisting motions that can place significant stress on the elbow.
If you’ve started noticing pain around the inside or outside of your elbow, you’re not alone. This guide explains the differences between tennis elbow and golfer’s elbow, why they happen, what symptoms to watch for, and how physical therapy can help you recover and prevent the pain from returning.
Reviewed and contributions made by physical therapist Daniel Kline, DPT, SCS, ATC
Key Takeaways
- Tennis elbow and golfer’s elbow are common overuse injuries affecting different tendons around the elbow.
- Repetitive gripping, lifting, swinging, and twisting are common causes of elbow pain.
- Early treatment can help prevent persistent symptoms and reduce recovery time.
- Strengthening the forearm, wrist, and shoulder muscles can reduce stress on the elbow.
- Physical therapy can improve strength, mobility, and movement mechanics to support long-term recovery.
By the Numbers: Elbow Pain and Overuse Injuries
Overuse injuries of the elbow affect athletes, recreational enthusiasts, and workers alike. As outdoor activity increases during the summer, these conditions often become more noticeable.
- More than 90% of golfer’s elbow cases are not sports-related. Most occur in people who perform repetitive forceful gripping or manual work such as construction, plumbing, carpentry, or frequent lifting.
Source: NIH / NCBI Bookshelf: Medial Epicondylitis (Golfer’s Elbow) - Symptoms of tennis elbow persist for more than one year in up to 20% of people if not successfully treated.
Source: NIH / PMC: Tennis Elbow - Approximately 80% to 95% of people with tennis elbow improve with nonsurgical treatment, including physical therapy, activity modification, and strengthening exercises.
Source: American Academy of Orthopaedic Surgeons: Tennis Elbow (Lateral Epicondylitis)
These statistics reinforce an important message: elbow pain isn’t limited to athletes, and it doesn’t have to become a long-term problem. Recognizing symptoms early and starting appropriate treatment can help most people recover without surgery.
If elbow pain is interfering with work, sports, or everyday activities, ATI Physical Therapy can help. Our team will develop a personalized treatment plan to reduce pain, restore strength, and help you return to the activities you enjoy. In most cases, no doctor’s referral is needed to begin care.
Why Elbow Pain Develops
The elbow works hard during many everyday activities, not just sports. Repeated gripping, lifting, carrying, twisting, or using tools can overload the tendons that connect your forearm muscles to the elbow. Over time, these tissues may become irritated, resulting in pain that gradually worsens if the underlying cause isn’t addressed.
Although tennis and golf gave these conditions their names, many people who develop elbow pain have never played either sport. Home improvement projects, yardwork, manual labor, and even frequent computer or mouse use can all contribute to overuse injuries.
Repetitive Gripping
Holding tools, racquets, golf clubs, or gardening equipment for long periods increases stress on the forearm tendons.
Lifting and Carrying
Repeated lifting, especially with poor body mechanics, can overload the muscles attached to the elbow.
Yardwork and Home Projects
Painting, gardening, shoveling, trimming hedges, and using power tools often involve repetitive arm motions that can irritate the elbow.
Racquet Sports
Tennis, pickleball, racquetball, and padel require repeated gripping and wrist movements that can contribute to overuse injuries.
Tennis Elbow vs. Golfer’s Elbow
Although they share similar names, these conditions affect different areas of the elbow and involve different tendon groups. Recognizing where your pain occurs can help you better understand what may be contributing to your symptoms and when it’s time to seek treatment.
Tennis Elbow (Lateral Epicondylitis)
Symptoms
- Pain on the outside of the elbow
- Weak grip strength
- Pain while lifting objects
- Pain during wrist extension
- Discomfort when shaking hands
What It May Mean
The tendons that extend the wrist have become irritated from repetitive gripping, lifting, or wrist movements.
Golfer’s Elbow (Medial Epicondylitis)
Symptoms
- Pain on the inside of the elbow
- Tenderness near the bony prominence
- Pain when gripping objects
- Pain while flexing the wrist
- Morning stiffness
What It May Mean
The tendons responsible for wrist flexion have become overloaded from repetitive gripping or forceful wrist movements.
Other Causes of Elbow Pain
Symptoms
- Swelling
- Catching or locking
- Numbness or tingling
- Pain with bending or straightening the elbow
What It May Mean
Elbow pain may also result from arthritis, bursitis, ligament injuries, tendon tears, or nerve irritation such as cubital tunnel syndrome.
How to Reduce Elbow Pain
Many elbow overuse injuries improve with a combination of activity modification, progressive strengthening, and improved movement mechanics. Continuing painful activities without addressing the underlying problem can prolong recovery and increase tendon irritation.
Making small adjustments early can often prevent symptoms from becoming chronic.
Reduce Repetitive Activities
Temporarily reducing activities that trigger symptoms gives irritated tendons an opportunity to recover.
Improve Grip Technique
Using proper equipment, avoiding excessive grip force, and maintaining good mechanics can reduce stress on the elbow.
Strengthen the Entire Arm
Strong shoulders, upper back muscles, and forearms help distribute force more efficiently and reduce strain on the elbow.
Don’t Ignore Persistent Pain
Pain lasting more than a few weeks or worsening despite rest should be evaluated by a healthcare professional.
Exercises for Tennis Elbow and Golfer’s Elbow
Targeted stretching and strengthening exercises can improve tendon capacity, reduce pain, and restore function. Perform these exercises slowly and stop if symptoms significantly worsen.
Muscle Massage
- Using a tennis ball or hands, gentle massage the sore muscle groups for 2-3 minutes
- Avoid rolling directly on the bone
Perform as needed.
Why it helps: Muscles often have trigger points within them that are applying tension to the tendon and bone, which can lead to pain. Massaging prior to stretching allows the muscles to be more accepting of a stretch and the stretch to be less discomforting.
Wrist Extensor Stretch
- Extend one arm straight in front of you.
- Gently bend your wrist downward using your opposite hand.
- Hold for 30 seconds.
Repeat 3 times per side.
Why it helps: Stretches the muscles commonly involved in tennis elbow and reduces tension on the outside of the elbow.
Wrist Flexor Stretch
- Extend one arm with your palm facing upward.
- Gently pull your fingers backward.
- Hold for 30 seconds.
Repeat 3 times per side.
Why it helps: Improves flexibility of the forearm muscles associated with golfer’s elbow.
Eccentric Wrist Extension
- Hold a light dumbbell or soup can.
- Use your opposite hand to help lift the weight.
- Slowly lower it over 3 to 5 seconds.
Perform 2 sets of 10 repetitions.
Why it helps: Helps strengthen irritated tendons and is commonly included in rehabilitation programs for tennis elbow.
Grip Strengthening
- Squeeze a soft therapy ball.
- Hold for 5 seconds before relaxing.
Perform 15 repetitions.
Why it helps: Builds grip strength while improving the endurance of the forearm muscles that support the elbow.
When to See a Physical Therapist
While mild soreness often improves with rest, persistent elbow pain, weakness, or difficulty performing everyday activities should not be ignored. Early treatment can help address the underlying cause before symptoms become more difficult to manage.
A physical therapist can evaluate your movement patterns, strength, flexibility, and activity demands to identify what’s contributing to your elbow pain. Treatment may include progressive strengthening, manual therapy, activity modification, ergonomic recommendations, and education to help prevent recurrence
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Frequently Asked Questions
What’s the difference between tennis elbow and golfer’s elbow?
Tennis elbow affects the tendons on the outside of the elbow, while golfer’s elbow affects the tendons on the inside. Both are overuse injuries caused by repetitive stress.
Can you get tennis elbow if you don’t play tennis?
Yes. Most people who develop tennis elbow do so from repetitive work, home improvement projects, yardwork, or other everyday activities rather than racquet sports.
Does physical therapy help elbow tendinitis?
Yes. Physical therapy is one of the most effective nonsurgical treatments for both tennis elbow and golfer’s elbow, helping reduce pain while restoring strength and function.
Should I keep exercising if my elbow hurts?
Mild discomfort may improve with activity modification, but persistent or worsening pain should be evaluated before continuing repetitive activities.