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Golfer's elbow and tennis elbow: inner vs outer elbow pain, and what helps

Written by Elliot Stubbs, BSc (Hons) Physiotherapy, 13 years in MSK practice. Updated 14 October 2026.

Golfer's elbow is pain on the inner side of the elbow, and tennis elbow is pain on the outer side. Both usually come from a tendon irritated by more gripping, lifting or wrist work than it's used to, and you don't need to play golf or tennis to get either. Most people improve with gradual strengthening and some changes to how they use the arm, though it often takes months rather than weeks.

What's the difference between golfer's elbow and tennis elbow?

The muscles that move your wrist and fingers attach to bony points either side of your elbow through shared tendons (the tough cords that connect muscle to bone).

• Golfer's elbow affects the tendon on the inner side, nearest your body when your palm faces forwards. These muscles bend the wrist and fingers and turn the palm down. Medical name: medial epicondylitis, or medial elbow tendinopathy.
• Tennis elbow affects the tendon on the outer side. These muscles lift the back of your hand and steady the wrist when you grip. Medical name: lateral epicondylitis, or lateral elbow tendinopathy.

Tennis elbow is the more common of the two, but they behave similarly and are treated on the same principles, so most of this guide applies to both.

What causes them?

Most people who get these problems don't play either sport. The common thread is repeated gripping or wrist work, often increased faster than the tendon can adapt:

• Manual work, DIY and gardening. Screwdrivers, hammers, power tools, pruning, digging, especially a big weekend project after weeks of not doing much.
• Gym training. Pull-ups, rows, deadlifts and curls, particularly after a jump in volume or a change of grip.
• Desk work. Long hours on a mouse or keyboard.
• Racket and club sports. Golf, tennis, padel and climbing, especially with new kit or more frequent play.
• Lifting and carrying. Young children, shopping or heavy items at work.

What does it feel like?

• Pain over the bony point on the inner elbow (golfer's) or outer elbow (tennis), sometimes spreading into the forearm
• Pain gripping: shaking hands, opening a jar, lifting a kettle
• Pain carrying a bag, especially with your arm straight
• Tenderness when you press on the sore spot, and stiffness first thing in the morning

It often starts as a niggle after one particular task, then creeps into everyday life if nothing changes.

Simple self-checks you can do safely

These won't diagnose you, but they show what's sore. Stop if anything causes sharp pain.

• Where is it? Gently press around the bony points either side of the elbow. Is the tender spot inside or outside?
• Back-of-hand test. Palm down, lift the back of your hand against light pressure from your other hand. Pain on the outer elbow fits a tennis elbow pattern.
• Palm-up test. Palm up, curl your wrist up against light pressure. Pain on the inner elbow fits a golfer's elbow pattern.
• Check your fingers. Any pins and needles or numbness in your hand? If so, see the GP section below.

Elbow pain can also come from the neck, from nerves around the elbow or from the joint itself, so an assessment is worth having if the picture isn't clear.

Why do tendons respond to gradual loading?

Long-lasting tendon pain usually isn't mainly about inflammation. The tendon has become sensitive and less able to cope with the load put through it. Tendons adapt slowly to the demands placed on them, so the most reliable way to make one more tolerant is to load it steadily and build up over time.

That's why rest alone tends to disappoint: the pain fades, but the tendon is no stronger, so it flares again when you go back to the gym, the garden or the toolbox. Carrying on exactly as before keeps it irritated. The aim is the middle ground, enough load to build strength without symptoms steadily climbing.

What can I do now?

• Ease off, don't stop. Cut back the tasks that clearly flare it, and break long jobs into shorter spells.
• Change how you grip and lift. Lift palm up where you can, keep objects close to your body, use both hands and choose thicker-handled tools.
• Adjust your set-up. Keep your wrist relaxed at the desk, and reduce the weight or volume of pulling exercises in the gym for now.
• Start gentle strength work. Hold a light weight or filled water bottle still for 30–45 seconds, palm down for tennis elbow or palm up for golfer's elbow.
• Use a simple pain guide. Mild discomfort that settles within a day is generally fine. Pain that builds, lingers into the next day or keeps you awake means you've done too much for now.

Do elbow straps and braces help?

An elbow strap (a band worn just below the elbow) or a wrist support can make gripping more comfortable for some people. They're reasonable for specific tasks in the short term, but they don't strengthen the tendon, so they work best alongside an exercise plan. If a strap makes your hand tingle or go numb, loosen it or stop using it.

How does physiotherapy help?

An assessment confirms what's going on, checks your neck and the nerves around the elbow, and finds what's driving your case. Treatment usually involves:

• Progressive strength work. The backbone of treatment, building from gentle holds to slow lifting and lowering of the wrist, then grip, whole-arm and shoulder strength. Sessions here take place in a fully equipped gym with 1:1 guided rehab, so loading is progressed with you rather than handed out on a sheet.
• Activity modification. A practical plan for your job, hobbies or training: what to keep, what to change for now, and how to build back.
• Manual therapy. Hands-on treatment can give short-term relief so exercise is easier, alongside it rather than instead of it.
• Technique and set-up. Grip, lifting habits, gym technique or desk set-up where relevant.

If you have shoulder pain too, our guide to rotator cuff injury may help.

How long does golfer's or tennis elbow take to get better?

Tendons change slowly, so it's common for these problems to take several months to settle, and longer-standing cases can take a year or more. Some people notice useful improvement within a few weeks of changing how they load the arm, but progress is rarely a straight line and flare-ups after a busy day are normal. If you're not improving despite steady effort, a GP or specialist can discuss other options, such as injections or surgery, in the uncommon cases where they're relevant.

When should I see a GP about elbow pain?

See your GP if you have numbness, tingling or weakness in your hand or fingers, if pain spreads down your arm from your neck, or if your elbow hasn't started to settle after a few weeks of self-help. Pain that wakes you at night regardless of position, or comes with feeling unwell or unexplained weight loss, is also worth checking.

Physio for elbow pain in Wymondham and Norwich

If you're in Wymondham, Norwich or South Norfolk and your elbow is getting in the way of work, the gym or the garden, Elliot sees patients at Suggs Gym on Tuesday evenings. No GP referral is needed, and you can check the assessment and follow-up prices before you book an assessment.

Frequently asked questions

This guide is general information written by a physiotherapist, not a substitute for individual assessment. If you're unsure about any of the warning signs above, seek medical advice rather than waiting for an appointment.