Tennis Elbow and Golfer’s Elbow: Causes, Self-Care and When to Get It Checked
You pick up your coffee mug or turn a doorknob, and a sharp ache shoots along the side of your elbow. You may not have touched a racquet in years. This common elbow pain usually comes down to tendons asked to do a bit too much.
What are tennis elbow and golfer’s elbow?
Both are overuse problems in the tendons that attach your forearm muscles to the elbow. The difference is which side hurts:
| Tennis elbow | Golfer’s elbow | |
|---|---|---|
| Where it hurts | Outside of the elbow (thumb side) | Inside of the elbow (pinky side) |
| Muscles involved | Muscles that lift the wrist and straighten the fingers | Muscles that bend the wrist and grip |
| Often worse with | Gripping, lifting with the palm down, typing, using a mouse | Gripping, lifting with the palm up, swinging, throwing |
Despite the names, most people who get these conditions don’t play tennis or golf. Pain often builds slowly and may come with a weaker grip.
Why does it happen?
Tendons adapt to the load we give them, but they adapt slowly. When gripping and wrist work ramps up faster than the tendon can keep up, it gets irritated. Common culprits include:
- Fall yard work. Raking leaves, pruning, splitting wood and hauling bags of mulch are classic triggers this time of year.
- Trades and hands-on work. Using hammers, drills, screwdrivers or paintbrushes for long hours.
- Desk work. Long days with a mouse and keyboard, especially with the wrist bent back.
- Racquet sports, golf and the gym. More playing time, new equipment, or heavy pulling exercises.
What can I do at home?
Tendons usually do best with smart activity, not complete rest. Give these a fair try for a few weeks:
- Ease the load, don’t stop moving. Cut back on the tasks that flare it, take more breaks, and split big jobs like raking into shorter sessions.
- Change your grip. Lift with your palm facing up for tennis elbow, or facing down for golfer’s elbow. Use both hands when you can, and choose tools with thicker, padded handles.
- Set up your desk. Keep your wrist straight while typing, bring the mouse close to your body, and rest your forearm on the desk or armrest.
- Try gentle stretches. With your elbow straight, use the other hand to gently bend the wrist down (for tennis elbow) or back (for golfer’s elbow). Hold about 30 seconds, a few times a day.
- Consider a forearm strap. A counterforce brace worn just below the elbow may ease pain during activity for some people.
When should I get it checked?
Book an assessment if your elbow pain hasn’t improved after two to three weeks of self-care, if it keeps coming back, or if it’s getting in the way of work, sleep or the things you enjoy. Elbow pain can also come from the neck, a pinched nerve or the joint itself, so an assessment helps sort out where it’s really coming from.
Get medical care right away (see your doctor, or go to emergency) if you have:
- Elbow pain after a fall or injury, especially with swelling, bruising, a deformity or trouble moving the arm
- A sudden “pop” with pain and weakness when bending the elbow
- Redness, heat or swelling around the elbow, or a fever
- Numbness, tingling or weakness in the hand that’s getting worse
- Arm pain with chest pain, shortness of breath, sweating or nausea (call 911)
How we help with tennis and golfer’s elbow
Our team looks at the whole arm, from your neck and shoulder down to your wrist and grip, plus your work and hobbies, then build a plan to settle the pain and help the tendon handle your day again. You can learn more on our tennis elbow page, and our earlier post on golfer’s elbow has more on the inside-elbow version.
Physiotherapy
Physiotherapy focuses on gradual strengthening exercises that help the tendon tolerate load again, plus hands-on treatment. All three of our physiotherapists also use IMS and dry needling for tight, irritated forearm muscles. Spirit Donahue, MPT centres his care on therapeutic exercise, manual therapy, patient education and pain management. Kanu Priya, MPT holds a Master’s in Sports Physiotherapy and uses manual therapy, dry needling (IMS), exercise prescription and functional rehab. Ivy Elling-Quaintance, MPT uses evidence-based exercise and movement, and has a particular interest in athletic injuries and injury prevention.
Chiropractic
Our chiropractors assess how your neck, shoulder, elbow and wrist work together, and treat the surrounding muscles and joints. Dr. Tessa Bryan, DC uses soft tissue therapies, instrument-assisted techniques, RockTape and therapeutic exercise. Dr. Matthew Bryan, DC has a passion for working with athletes. Dr. Alexia Grelson, DC and Dr. Krisjan Gustavson, DC round out our chiropractic team.
Shockwave and laser therapy
For elbow pain that’s been hanging on, shockwave therapy is an option. It’s a non-surgical treatment that sends mechanical pulses into the sore tendon to stimulate the body’s healing response. Sessions take about 15 minutes, and a course is usually 3 to 6 sessions. Class IV K-Laser therapy is another option. If you’d prefer a needle-free option for tight muscles, ask about eToims.
Acupuncture
Acupuncture may help ease pain and improve function in the forearm and elbow. Annie Wang, R.Ac, R.TCM.P focuses on acute and chronic musculoskeletal pain and myofascial tension, using acupuncture, cupping and Gua Sha. Jun Liu, R.Ac has over 20 years of experience in therapeutic movement and rehabilitation.
Massage therapy for tight forearm and shoulder muscles can also be a helpful part of your plan. Craig Lawrence, RMT focuses on trigger point release.
Book an appointment
If elbow pain is making your workday, your yard work or your game harder than it should be, we’d be glad to help. We bill most insurance plans directly, so you can focus on feeling better.
Book online or call us at 250-382-0018. You’ll find us at 1063 Fort Street in downtown Victoria.
This article is general information and isn’t a substitute for an assessment by a qualified health professional.
