Elbow pain can be incredibly frustrating. It creeps into everything—from lifting a coffee mug, typing an email, brushing your hair, or even just petting your dog. If you’ve ever winced reaching for something or felt a dull ache in your elbow that won’t go away, you’re not alone.
Two of the most common culprits? Golfer’s elbow and tennis elbow.
These are both overuse injuries that affect the tendons around the elbow joint. They might sound like they only affect athletes, but the reality is they can happen to anyone—especially if you’ve been doing a lot of gripping, lifting, or repetitive work with your hands (hello, yard work, workouts, or long days at the computer).
Let’s break down the difference between the two—and what you can do about them.
Golfer’s Elbow: What Is It?
Location of pain: Inside of the elbow
Main cause: Tight or overworked flexors (the muscles on the inner forearm)
Golfer’s elbow, also known as medial epicondylitis, shows up as pain or tenderness on the inside of your elbow. It can sometimes radiate into your forearm or even the wrist.
This condition is typically caused by overuse of the wrist flexors—the muscles responsible for bending your wrist and gripping. Think of activities like golfing, weightlifting (especially pulling movements), yard work, or repetitive manual tasks.
Tennis Elbow: What Is It?
Location of pain: Outside of the elbow
Main cause: Tight or overworked extensors (the muscles on the outer forearm)
Tennis elbow, or lateral epicondylitis, is basically the opposite of golfer’s elbow. The pain is located on the outside of the elbow and is linked to overuse of the wrist extensors—the muscles that help straighten your wrist and fingers.
This condition is especially common in people who do a lot of repetitive motions involving gripping or wrist movement: think tennis, painting, or even typing for long periods of time without breaks.
Shared Symptoms
Whether it’s golfer’s or tennis elbow, the symptoms often feel surprisingly similar:
- Aching or sharp pain around the elbow
- Discomfort during gripping or lifting
- Pain radiating up the arm or even into the shoulder
- Weakness in the forearm or wrist
- Sensitivity when pressing on the affected area
How to Treat and Manage Elbow Pain
The good news is that most cases can be treated at home with some simple stretches, soft tissue work, and strategic rest. Here’s how to target each condition:
✅ For Golfer’s Elbow (Inside of Elbow)
Forearm Stretch (Wrist Flexor Stretch)
- Extend your arm in front of you with your palm facing up
- Use your opposite hand to gently pull your fingers down and back
- You should feel a gentle stretch on the inside of your forearm
- Hold for 20–30 seconds, repeat a few times a day
✅ For Tennis Elbow (Outside of Elbow)
Soft Tissue Massage
- Grab a tennis ball or lacrosse ball
- Press the ball into the outside of your forearm while supporting your arm on a table
- Slowly roll the ball across the muscle, especially around the elbow and wrist
- You might feel mild tension radiate—that’s OK as long as it doesn’t feel sharp or painful
Additional Tips for Prevention and Recovery
- Warm up before repetitive tasks or workouts
- Use proper form when lifting weights, especially during pulling movements
- Take breaks from repetitive typing or gripping tasks
- Strengthen your forearms using light resistance exercises like wrist curls and reverse wrist curls
- Stay consistent with your stretching and soft tissue work
When to See a Professional
If you’ve been dealing with persistent elbow pain for more than a couple of weeks, or if the pain worsens with activity, it may be time to speak with a doctor or physical therapist.
At Mountain Speed Strength & Fitness, we regularly help clients navigate these exact issues—whether it’s modifying their training to keep them moving safely or providing specific guidance to restore elbow health. Don’t hesitate to reach out.
Elbow pain doesn’t have to derail your workouts—or your daily life.
With the right stretches, tissue work, and smart training choices, you can get back to doing what you love—pain-free.
Thank you for reading!
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Ian Smith
Owner, Lead Trainer
Mountain Speed Strength & Fitness
Evergreen, CO.