Tennis Elbow vs Golfer’s Elbow: What’s the Difference — and How Can You Manage It at Home?
That annoying ache around your elbow?
Whether it flares up when lifting the kettle, opening a jar, or typing all day — pain in this area can be frustrating and stubborn.
Two of the most common causes are:
🎾 Tennis Elbow
🏌️ Golfer’s Elbow
Despite the names, you don’t need to play either sport to experience them — they’re both forms of repetitive strain injury that affect everyday people doing everyday things.
Let’s break down the difference, and what you can do about it.
🎾 What Is Tennis Elbow?
Tennis elbow (lateral epicondylitis) is pain on the outside of the elbow.
It’s usually caused by irritation of the tendons that attach to the lateral (outer) part of the elbow — particularly the ones involved in wrist extension and gripping.
Common symptoms:
Pain when gripping, lifting, or twisting
Tenderness on the outside of the elbow
Weak grip strength
Worse with repetitive use of the hand or wrist
🏌️ What Is Golfer’s Elbow?
Golfer’s elbow (medial epicondylitis) is pain on the inside of the elbow.
It affects the tendons that control wrist flexion and forearm rotation.
Common symptoms:
Pain on the inside of the elbow
Discomfort when bending the wrist or turning a doorknob
Weakness or tightness in the forearm
Pain when gripping or lifting with the palm facing up
🤔 Tennis Elbow vs Golfer’s Elbow: A Quick Visual
Tennis elbow → outside of elbow
Golfer’s elbow → inside of elbow
Both involve tendons, repetition, and overload
🔧 Top Tips to Manage Elbow Pain at Home
If your symptoms are mild to moderate, here are some safe and simple things to try at home:
✅ 1. Reduce aggravating activities (temporarily)
Give your tendons time to calm down by easing off the things that trigger pain — heavy lifting, gripping, repetitive wrist movements.
✅ 2. Use ice or cold packs (especially in early stages)
Apply for 10–15 minutes to reduce inflammation. Make sure there’s a cloth between ice and skin.
✅ 3. Try gentle self-massage
Use your fingers or a massage ball to release tight forearm muscles — especially just below the elbow.
✅ 4. Stretch the forearm
Hold your arm straight and gently pull your fingers back (for tennis elbow) or down (for golfer’s elbow). Hold for 20–30 seconds. Don’t push into pain.
✅ 5. Build tendon strength
Once pain settles, start gentle resistance exercises — like eccentric wrist curls using a light weight. This helps rebuild resilience and prevent flare-ups.
⚠️ When to Get Help
You should seek support if:
Pain has lasted more than a few weeks
It’s affecting sleep, work, or everyday life
You’re unsure if it’s tennis elbow or something else
You’ve tried rest and stretching without improvement
At Body Zest, we treat elbow pain with a combination of hands-on therapy, education, tailored exercises, and (if appropriate) shockwave therapy to support tendon healing.
🌿 Final Thoughts
Tennis elbow and golfer’s elbow can be slow to heal — but with the right approach, they don’t have to become chronic.
Understanding the type of pain you’re dealing with is the first step.
Supporting the tendon gradually, rather than just resting and hoping, is the key to long-term relief.
And if you’re feeling stuck, we’re here to help you move forward — one elbow at a time. 💪