What Are Tennis and Golfer's Elbow? Symptoms and Exercises
Fizyoterapist Aydın Ali · 27 August 2026 · 4 min read · Last updated:
Tennis elbow (lateral epicondylitis) is overload-related wear of the tendons on the outer side of the elbow; golfer's elbow (medial epicondylitis) affects the inner side. Despite the names, they are not limited to athletes; repetitive wrist movements such as keyboard and mouse use, turning a screwdriver or wringing cloths cause the same picture. With load management and exercises that gradually strengthen the tendon, most people notice clear relief within weeks to months.
The difference between tennis and golfer's elbow
| Tennis elbow | Golfer's elbow | |
|---|---|---|
| Where it hurts | Outer elbow | Inner elbow |
| What makes it worse | Lifting the wrist back, gripping, turning a door handle | Bending the wrist forward, gripping, carrying heavy loads |
| Muscles involved | Muscles that extend the wrist and fingers | Muscles that flex the wrist and fingers |
Symptoms
- Tenderness over the outer (or inner) bony point of the elbow
- Pain increasing when gripping, lifting a cup or a bag
- Burning and fatigue spreading into the forearm
- Stiffness in the morning or after long rest
Why does it happen?
Repetitive same-direction movements overload the wrist and forearm muscles and cause micro-level wear in the tendon. It does not come from a single movement but from load built up over weeks; a new job, sport or more keyboard hours are common triggers.
What helps?
- Load management: temporarily reducing gripping and lifting that clearly increase pain; complete rest, however, does not strengthen the tendon
- Short breaks: breaking up long periods of continuous gripping
- Elbow strap (counterforce brace): reduces pain in daily tasks for some people; not a treatment on its own
- Ergonomics: a keyboard that keeps the wrist straight and a mouse that supports the palm. More: how to protect yourself from tennis and golfer's elbow
Exercises at home
These are general, low-risk movements; reduce any movement that raises pain above 3–4 on a 0–10 scale.
- Isometric wrist lift (tennis elbow): forearm on a table, palm down; press on the back of the hand with your other hand while trying to lift the wrist without moving it. 30–45 seconds, 4–5 repetitions.
- Slow lowering (eccentric) work: with a light weight, lift the wrist with help from the other hand, then lower slowly over 3–4 seconds. 10–15 repetitions, 2–3 sets. For golfer's elbow the same is done palm up.
- Forearm stretch: arm straight, palm down (tennis) or up (golfer's); gently bend the wrist with the other hand, 20–30 seconds.
- Grip work: squeeze and release a soft ball at a pain-free level. 10–15 repetitions.
In tendon pain the real gain comes from gradual strengthening; the dose and progression are decided by assessment.
What happens in physiotherapy?
Tennis elbow and golfer's elbow physiotherapy in Bursa is built on identifying the source of pain (pain referred from the neck and nerve entrapment are ruled out), load management and gradual tendon loading. For tissue tension the Graston technique, and in stubborn, suitable cases ESWT, can be added to exercise.
Is a cortisone injection the answer?
Cortisone can clearly reduce pain in the short term; but because repeated use can weaken the tendon, it is not a lasting solution on its own. The decision is made with a physician, and it is usually used a limited number of times alongside a gradual loading programme.
When should you see a doctor?
- Numbness in the ring and little fingers, weakness in the hand
- Pain that started after a fall or blow, marked swelling
- Fever, redness and warmth
- Pain that never eases with rest and gets worse at night
Frequently asked questions
How many months does tennis elbow take to heal? In mild cases clear improvement can be seen within a few weeks; in long-standing cases the process can take months. Regular exercise and load management shorten it.
Should I wear an elbow strap? If it reduces pain in daily tasks, yes; but it does not strengthen the tendon and does not replace exercise.
Can I keep playing sport while it hurts? It is often possible to continue at a level that does not clearly and persistently increase pain, with technique and equipment adjustments; the load is planned through assessment.
Fzt. Aydın Ali first identifies the source of pain in tennis and golfer's elbow in Bursa Nilüfer, then runs a one-to-one programme that increases the tendon's load capacity.
