Tennis Elbow vs Golfer Elbow Causes Symptoms Treatments and Safe Massage for Recovery

A sore elbow can turn simple daily tasks into a problem. Lifting the kettle, gripping a steering wheel, opening a jar, typing, carrying groceries, holding a racquet, or swinging a club can suddenly feel sharp, weak, or strangely tender.

Two of the most common causes are tennis elbow and golfer’s elbow. The names make them sound like sports injuries, but many people get them without playing tennis or golf at all. Gardeners, tradies, gym-goers, desk workers, musicians, hairdressers, cleaners, cooks, and parents lifting children can all develop these overuse conditions.

The key difference is where the pain sits. Tennis elbow usually hurts on the outside of the elbow. Golfer’s elbow usually hurts on the inside. Both involve irritated tendons around the elbow, often from repeated gripping, twisting, lifting, or wrist movement.

This guide explains the differences, common causes, symptoms, treatment options, and when massage can help recovery safely. It also explains when massage is best avoided, especially during the early inflammatory stage.

Elbow pain often starts with ordinary gripping, lifting, or repetitive hand use.

What tennis elbow and golfer’s elbow have in common

Tennis elbow and golfer’s elbow are both forms of tendon irritation near the elbow. Tendons connect muscles to bone. When tendons are repeatedly loaded beyond what they can comfortably tolerate, they can become painful, sensitive, and less able to handle normal tasks.

In many cases, these conditions are linked to repeated strain rather than one dramatic injury. The tendon and nearby muscle tissue may become overloaded by:

• Repeated gripping

• Lifting with the palm facing down

• Twisting tools, lids, handles, or sports equipment

• Sudden increases in training or work demands

• Poor technique during exercise, sport, or manual tasks

• Weakness or tightness in the forearm, wrist, shoulder, or upper back

• Not enough recovery between repetitive tasks

  
  

Although people often describe the condition as “inflammation”, many ongoing cases are more complex than simple swelling. The tendon may be irritated, sensitive, or struggling to repair properly. That matters because treatment often needs more than rest alone.

This article is for general information only and does not replace personalised medical advice. If pain is severe, sudden, spreading, or linked with numbness, weakness, trauma, swelling, or fever, it is best to see a qualified health professional.

The main difference is where the pain is

The easiest way to compare tennis elbow and golfer’s elbow is by pain location and the movements that make it worse.

Condition	Pain location	Common painful movements	Main tendon area involved
Tennis elbow	Outside of the elbow	Gripping, lifting, turning door handles, using tools, backhand racquet movements	Wrist extensor tendons
Golfer’s elbow	Inside of the elbow	Gripping, pulling, wrist flexion, throwing, golf swings, heavy curls	Wrist flexor tendons

With tennis elbow, pain usually sits around the bony point on the outside of the elbow. This area is called the lateral epicondyle. The muscles that extend the wrist and help with gripping attach near this point.

With golfer’s elbow, pain usually sits around the bony point on the inside of the elbow. This area is called the medial epicondyle. The muscles that flex the wrist and help with gripping attach near this point.

A simple way to remember it:

• Tennis elbow hurts outside

• Golfer’s elbow hurts inside

  
  

Pain can also travel down the forearm. Some people feel aching into the wrist or hand, especially after heavy or repetitive use.

What causes tennis elbow

Tennis elbow, also called lateral elbow tendinopathy, often develops when the muscles on the back of the forearm are asked to work too hard for too long.

These muscles help lift the wrist, stabilise the hand, and support grip. Even though gripping feels like a hand action, the forearm muscles are doing a lot of the work. That is why pain can show up at the elbow after tasks that seem to involve the hand more than the arm.

Common causes include:

• Using a screwdriver, drill, hammer, paintbrush, or gardening tools

• Lifting weights with poor wrist control

• Carrying heavy bags with a tight grip

• Playing racquet sports, especially with sudden increases in play

• Repetitive mouse use or keyboard work with poor wrist position

• Cooking tasks such as chopping, stirring, or lifting heavy pans

• Manual work that involves twisting, pulling, or gripping

• Starting a new hobby or job that loads the forearm

  
  

The problem is often not one single movement. It is usually the total load over time. A weekend of pruning, a new gym program, extra time at the computer, and carrying heavy shopping can combine into one irritated elbow.

Repetitive gripping and twisting can overload the tendons on the outside of the elbow.

What causes golfer’s elbow

Golfer’s elbow, also called medial elbow tendinopathy, affects the tendon area on the inside of the elbow. It is linked with the forearm muscles that flex the wrist and fingers, rotate the forearm, and support strong gripping.

Despite the name, many cases have nothing to do with golf.

Common causes include:

• Golf swings, especially if technique or grip load is high

• Throwing sports

• Rock climbing or pull-up training

• Heavy bicep curls, deadlifts, or rows with excessive gripping

• Repetitive lifting at work

• Using hand tools

• Carrying heavy objects with the wrist flexed

• Frequent gripping, pulling, or squeezing

• Sudden increases in gym, sport, or manual workload

  
  

Golfer’s elbow may also be linked with shoulder and upper back mechanics. If the shoulder is not sharing the load well, the forearm can overwork to control the hand and wrist.

Some people feel golfer’s elbow during exercise. Others notice it later, when resting after a busy day. It can feel like a local ache, a sharp tug, or a deep tenderness on the inside of the elbow.

Symptoms to watch for

Both conditions can start mildly and build over time. Early signs are easy to ignore, especially when pain fades after warming up. The risk is that the tendon keeps getting overloaded until everyday tasks become painful.

Tennis elbow symptoms

Tennis elbow may cause:

• Pain or tenderness on the outside of the elbow

• Pain when gripping, lifting, or shaking hands

• Discomfort when turning a key, opening a jar, or using a mouse

• Weakness when lifting a cup, kettle, or pan

• Pain that travels down the outside of the forearm

• Stiffness or aching after activity

• Tenderness when pressing the outer elbow

  
  

A common clue is pain when lifting with the palm facing down. For example, picking up a bag, toolbox, or laptop with the arm extended may trigger a sharp ache.

Golfer’s elbow symptoms

Golfer’s elbow may cause:

• Pain or tenderness on the inside of the elbow

• Pain when gripping, pulling, or squeezing

• Discomfort during golf, throwing, climbing, or gym pulling movements

• Pain when bending the wrist forward against resistance

• Aching down the inside of the forearm

• Stiffness after activity

• Reduced grip strength

  
  

Some people also notice tingling into the ring and little fingers. That can involve the ulnar nerve, which runs near the inside of the elbow. Nerve symptoms should be assessed by a health professional, especially if they are persistent or worsening.

When it may be more than tennis or golfer’s elbow

Not every sore elbow is a tendon problem. Other causes can include joint irritation, neck referral, nerve compression, arthritis, bursitis, ligament injury, or fracture.

Seek medical advice if there is:

• Sudden pain after a fall or impact

• Major swelling, bruising, or deformity

• Loss of elbow movement

• Numbness, tingling, or hand weakness

• Pain that wakes you at night and does not ease

• Redness, heat, fever, or feeling unwell

• Symptoms that keep worsening despite rest and sensible care

  
  

A correct diagnosis helps guide treatment. It also reduces the chance of pushing through the wrong type of pain.

What helps recovery

Recovery usually works best when it combines smart load management, gradual strengthening, and support for the muscles and tissues around the elbow.

Reduce the aggravating load

Rest does not always mean doing nothing. It often means reducing the specific movements that keep stirring the pain.

Helpful changes may include:

• Use two hands to lift heavier items

• Keep the wrist neutral when lifting

• Reduce repetitive gripping where possible

• Take short breaks during gardening, typing, or tool use

• Swap heavy gripping tasks with lighter tasks

• Avoid sudden increases in sport or gym volume

• Check racquet, club, or tool grip size

• Modify exercises that trigger pain

  
  

Aim to calm the elbow without completely deconditioning the arm. Too much rest can make the tendon less prepared for normal load later.

Use cold or heat at the right time

During the early, hot, sharp, or highly irritated stage, cold packs may help settle pain. Wrap the pack in a cloth and use it for short periods.

Heat may feel better for chronic stiffness or tight forearm muscles, especially before gentle movement. Avoid heat if the area feels hot, swollen, or freshly aggravated.

Build strength gradually

Tendons usually respond well to progressive loading when the timing and dose are right. This may include wrist, grip, forearm, shoulder, and upper back exercises.

A physiotherapist, exercise physiologist, or qualified health professional can guide the right plan. The goal is to build capacity without repeatedly flaring symptoms.

Good rehab often starts with low-load exercises and builds towards the real tasks the person needs, such as lifting, gripping, swinging, climbing, typing, or tool use.

Consider bracing or taping

A tennis elbow strap or golfer’s elbow support may reduce strain during activity for some people. It is not a cure, but it may make daily tasks more manageable while recovery work continues.

Taping can also help some people feel more supported. If it causes numbness, tingling, skin irritation, or increased pain, remove it.

Where massage fits into recovery

Massage can be useful for many people with elbow pain, especially once the most reactive stage has settled. The aim is not to “break up” tissue or force the tendon into healing. A good massage approach supports recovery by calming muscle tension, easing protective guarding, improving comfort, and helping the arm move more freely.

For tennis elbow, massage may focus on the forearm extensor muscles, upper arm, shoulder, neck, and upper back. For golfer’s elbow, treatment may focus on the forearm flexor muscles, biceps area, shoulder, chest, and upper back.

The elbow rarely works alone. Tightness or poor movement through the shoulder, neck, or wrist can increase load through the forearm. That is why a skilled massage therapist often treats more than the painful spot.

Massage may help by:

• Reducing forearm muscle tightness

• Easing discomfort from overworked muscles

• Supporting relaxation and better movement

• Helping identify areas of load and tension

• Improving awareness of posture, grip, and movement habits

• Supporting recovery alongside strengthening and activity changes

  
  

Massage works best as part of a plan. It should sit alongside load management, appropriate exercise, good technique, and enough recovery time.

When massage is not the right choice

Massage is not ideal during the early inflammatory or highly irritated stage. If the elbow is hot, swollen, very sharp, recently injured, or easily flared by touch, direct massage over the painful tendon can make symptoms worse.

Avoid or delay massage over the elbow if there is:

• Recent trauma or suspected fracture

• Hot, red, or swollen tissue

• A sudden severe flare

• Infection or unexplained skin changes

• Significant bruising

• Numbness, tingling, or progressive weakness

• Pain that worsens strongly after gentle touch

• A medical condition that makes massage unsafe without clearance

  
  

During this stage, the priority is calming the area. That may involve rest from aggravating tasks, cold packs, advice from a health professional, and gentle movement within comfort.

Massage may still be possible away from the irritated tendon, such as the shoulder, neck, upper back, or unaffected areas, but this should be done carefully. A good therapist will adjust pressure, avoid provoking symptoms, and refer on if the presentation needs medical care.

The goal is not to push through elbow pain. The goal is to help the arm tolerate normal life again, step by step.

What a safe massage session may include

A safe session for tennis elbow or golfer’s elbow should begin with a clear conversation. The therapist should ask where the pain is, how it started, what makes it better or worse, and whether there are nerve symptoms, swelling, trauma, or medical concerns.

Treatment may include:

• Gentle assessment of movement and tender areas

• Massage to the forearm muscles, not aggressive pressure on the tendon

• Work through the upper arm, shoulder, neck, or upper back

• Light stretching where appropriate

• Advice on avoiding common flare triggers

• Simple home care suggestions

• Referral to another health professional if needed

  
  

Pressure should feel manageable. Stronger is not always better. For tendon-related elbow pain, aggressive work directly on the sore attachment point can irritate the area, especially if symptoms are active.

After massage, the elbow should feel calmer or looser, not significantly worse. Mild temporary tenderness can happen, but a large flare that lasts for days means the treatment was likely too much for the current stage.

How to support recovery between sessions

Daily habits can make a big difference. Small changes repeated often can reduce strain on the elbow while the tissue settles and rebuilds.

Try these practical steps:

• Keep wrists straight when lifting

• Hold objects closer to the body

• Reduce death-gripping on tools, racquets, pens, or weights

• Break repetitive jobs into shorter blocks

• Warm up before sport, gym, or heavy manual tasks

• Avoid testing the elbow repeatedly through painful movements

• Use the other hand for simple tasks when possible

• Return to sport or lifting gradually

  
  

If a task causes pain during the activity and a stronger ache later that day or the next morning, the load was probably too high. Adjust the weight, time, grip, or frequency.

Recovery is rarely perfectly linear. Symptoms may rise and fall. What matters is the overall direction over weeks, not one single good or bad day.

Massage can support recovery when the elbow is past the hot and highly irritated stage.

When to book massage for elbow recovery

Massage is often most helpful once the sharpest inflammatory stage has settled and the elbow can tolerate gentle touch. That might be when the pain is more of an ache, tightness, or movement-related discomfort rather than hot, swollen, or sharply reactive pain.

Booking a massage may be a good next step if:

• The forearm feels tight, overworked, or guarded

• Pain has settled from sharp to manageable

• You want support alongside rehab exercises

• Your shoulder, neck, or upper back also feel restricted

• Daily gripping and lifting still feel uncomfortable

• You are returning to sport, gym, gardening, or manual work

• You want help managing tension while the tendon recovers

  
  

A skilled massage therapist will not promise an instant cure. They will help reduce unnecessary tension, support better movement, and work within the stage of healing. If the elbow looks inflamed or symptoms suggest something more serious, they should recommend medical assessment before direct treatment.

The key takeaway

Tennis elbow and golfer’s elbow are closely related, but they affect different sides of the elbow. Tennis elbow usually causes pain on the outside. Golfer’s elbow usually causes pain on the inside. Both often come from repeated gripping, lifting, twisting, or sudden increases in load.

The best recovery plan usually includes calming the irritated area, changing the tasks that keep flaring it, building strength gradually, and supporting the surrounding muscles.

Massage can be a valuable part of recovery, but timing matters. Book massage when the elbow is no longer hot, swollen, sharply inflamed, or highly reactive. During the inflammatory stage, focus on settling the area first and seek professional advice if symptoms are severe, unusual, or not improving.

When the timing is right, massage can help the forearm, shoulder, neck, and upper back work more comfortably together, giving the elbow a better chance to recover and return to the activities that matter.