Elbow pain can be frustrating because it often starts small. A little ache after golf, work, training, or gardening can quickly become something that affects simple tasks like gripping a coffee cup, turning a key, or lifting a child.
One of the most common issues we see at Physium is people arriving convinced they have “tennis elbow” because it is the term they have heard before. After an assessment, we often find the pain is coming from somewhere else. The location of the pain, the movements that trigger it, and the demands placed on the arm all tell a bigger story.
I’ve seen this firsthand, both as a physiotherapist and as someone who has gone through my own rehabilitation after orthopaedic injuries. The biggest mistake people make with tendon pain is waiting for it to disappear completely with rest. Sometimes it settles temporarily, but the underlying problem is still there.
The goal is not just to calm the pain down. The goal is to rebuild your elbow’s ability to handle the activities that matter to you.
Tennis Elbow And Golfer’s Elbow Affect Different Sides Of The Elbow
Although tennis elbow and golfer’s elbow are often grouped together, they are different conditions. Both involve irritation and reduced capacity of the tendons around the elbow, but they affect different muscle groups.
The easiest way to separate them is to look at where the pain sits.
| Condition | Where You Feel Pain | Tendons Involved |
| Tennis elbow (lateral epicondylitis) | Outside of the elbow | Wrist extensor tendons |
| Golfer’s elbow (medial epicondylitis) | Inside of the elbow | Wrist flexor tendons |
Think about your forearm as a group of muscles working together every day. They help you grip, lift, type, carry shopping bags, swing a club, use tools, and perform countless movements without you thinking about them.
When those tissues are exposed to more load than they can currently handle, problems can develop.
This does not mean the tendon is “damaged beyond repair”. In most cases, it means the tendon needs the right combination of load management, strengthening, and time to recover.
Tennis Elbow Causes Pain On The Outside Of The Elbow
Tennis elbow affects the outer part of the elbow, where the wrist extensor muscles attach.
These muscles help you lift your hand upwards and control movements when gripping objects. When they become overloaded, everyday actions can become surprisingly painful.
Common signs of tennis elbow include:
- Pain on the outside of the elbow
- Weak grip strength
- Discomfort when lifting objects with the palm facing down
- Pain when shaking hands
- Pain when turning a door handle or using tools
- Aching that can travel down the outside of the forearm
A typical example is someone who works with their hands all day. We see plenty of tradies around Melbourne’s northern suburbs who develop elbow pain after weeks of repetitive tasks.
A carpenter using tools, a plumber turning fittings, or someone completing renovation work at home on weekends may gradually overload the tendon without noticing.
The issue is rarely one single movement. It is usually the accumulation of thousands of repetitions.
Golfer’s Elbow Causes Pain On The Inside Of The Elbow
Golfer’s elbow affects the inner side of the elbow and involves the wrist flexor muscles.
These muscles help you grip and bend your wrist. They are heavily involved in activities that require repeated gripping or forceful wrist movements.
Common signs of golfer’s elbow include:
- Pain on the inside of the elbow
- Tenderness when pressing on the inner elbow
- Pain when gripping objects firmly
- Discomfort when lifting with the palm facing upwards
- Reduced confidence using the affected arm
- Possible tingling into the ring and little fingers
The name can be misleading. You do not need to play golf to develop golfer’s elbow.
A person who spends weekends lifting weights, throwing a footy, gardening, or working in a repetitive manual role can experience the same problem.
For example, someone might increase their gym training after deciding to get fitter for summer. They add extra bicep curls, pull exercises, and heavier gripping movements without giving their body enough time to adapt.
The result? The elbow starts to complain.
Medial Epicondylitis vs Lateral Epicondylitis: Understanding The Real Difference
The terms medial epicondylitis and lateral epicondylitis describe the location of the tendon problem.
- Medial epicondylitis = golfer’s elbow
- Lateral epicondylitis = tennis elbow
The important thing to understand is that the pain is not always caused by inflammation alone.
Many people are told they have “inflamed tendons”, but tendon problems are often more about the tendon struggling to tolerate the amount of load placed on it.
A simple way to think about it:
Your tendon has a current capacity.
Your daily activities create demand.
When demand repeatedly exceeds capacity, symptoms can appear.
This is why two people can perform the same activity but only one develops elbow pain.
One person may have gradually built strength and tolerance. The other may have suddenly increased workload, changed technique, or returned to activity after time away.
How Tennis Elbow And Golfer’s Elbow Symptoms Compare
| Symptom | Tennis Elbow | Golfer’s Elbow |
| Pain location | Outside of elbow | Inside of elbow |
| Main muscles affected | Wrist extensors | Wrist flexors |
| Pain with gripping | Common | Common |
| Pain lifting objects | Usually worse with palm facing down | Usually worse with palm facing up |
| Sport connection | Tennis, racquet sports, repetitive hand use | Golf, throwing sports, weightlifting |
| Nerve symptoms | Less common | Can include tingling in ring and little fingers |
The table gives you a general guide, but it does not replace a proper assessment.
Elbow pain can sometimes come from other areas, including the neck, shoulder, or nerves running through the arm. This is why guessing based only on symptoms can sometimes send people down the wrong path.
Why Your Elbow Pain May Not Be Caused By Golf Or Tennis
The names “tennis elbow” and “golfer’s elbow” have stuck around for years, but sport is only one possible trigger.
In reality, many cases come from everyday activities.
Research shows that repetitive strain and overuse are much more common causes than playing the sport linked to the condition.
Your elbow may be taking more stress than it is prepared for.
That could happen because of:
- A sudden increase in training
- A change in work duties
- Poor lifting technique
- Repetitive gripping
- Returning to activity after a long break
- Reduced strength after an injury
The body is good at adapting, but it needs the right progression.
Too much too soon is where problems often begin.
Common Activities Linked To Tennis Elbow
Tennis elbow can appear in people who regularly perform:
- Painting
- Carpentry
- Plumbing
- Using screwdrivers or hand tools
- Typing and computer work
- Repetitive lifting tasks
- Racquet sports
A common scenario we see is someone who sits at a desk during the week and plays tennis or golf on the weekend.
They may think the sport caused the pain, but the bigger picture often includes long periods of inactivity followed by a sudden burst of physical demand.
The elbow is simply responding to the change in workload.
Common Activities Linked To Golfer’s Elbow
Golfer’s elbow can develop through:
- Golf swings
- Weightlifting
- Throwing sports
- Gardening
- Manual work
- Assembly line tasks
- Repeated gripping activities
A weekend golfer might notice pain after increasing their practice sessions before a competition.
A gym-goer might notice inner elbow pain after increasing pulling exercises.
A warehouse worker might notice symptoms after taking on extra shifts.
Different situations. Similar problem.
The tendon has been asked to do more than it can currently manage.
How Physiotherapy Helps Treat Golfer’s Elbow And Tennis Elbow
When elbow pain starts, many people try to manage it themselves. They rest for a few days, apply ice, take some anti-inflammatory medication, then return to normal activity once it feels better.
The problem is that this cycle can repeat.
The pain settles, but the tendon has not necessarily regained the strength and capacity needed for your usual activities.
This is where a structured physiotherapy plan can make a difference. The focus is not just on reducing symptoms. It is about understanding why the elbow became painful in the first place and building it back up properly.
At Physium, we look beyond the sore spot. We assess how you move, what your daily demands are, what activities trigger your symptoms, and what your elbow needs to return to normal function.
A golfer with elbow pain needs a different plan from a tradie using tools every day. A desk worker with pain from repetitive computer use needs a different approach again.
The injury may have the same name, but the person behind it is always different.
Step 1: Assess What Is Driving Your Elbow Pain
The first step is working out what is actually happening.
During an assessment, we look at things such as:
- Where the pain is located
- Which movements aggravate symptoms
- Grip strength
- Wrist and forearm strength
- Shoulder and neck movement
- Work and sport demands
- Previous injuries
- Changes in training or workload
One of the biggest frustrations we hear from patients is that they have received different advice from different people.
Someone may have been told:
“Just rest it.”
“Stretch more.”
“Strengthen your forearm.”
“Stop using your arm.”
The problem is that these recommendations are not always wrong, but they may not address the full picture.
A good rehabilitation plan starts with clarity.
For example, imagine a 45-year-old electrician from Mill Park who develops outer elbow pain after several weeks of extra work. He assumes he has tennis elbow because the pain started after using hand tools.
During assessment, we may find that the issue is not simply the elbow. His workload has increased, his grip strength has reduced after a previous shoulder injury, and his forearm muscles are working overtime to compensate.
That information changes the plan.
Instead of only treating the painful area, we address the factors contributing to the overload.
Step 2: Reduce Irritation Without Avoiding Movement Completely
One of the biggest misconceptions about tendon pain is that complete rest is the answer.
Rest can help settle symptoms in the short term, especially when pain is sharp or easily aggravated.
However, tendons also need appropriate movement and loading to become stronger.
Think about it like preparing for a footy season. You would not sit on the couch for six months and expect to perform at your best on game day.
Your elbow works the same way.
It needs gradual exposure to the demands you expect it to handle.
This may involve:
- Adjusting aggravating activities temporarily
- Modifying gym exercises
- Changing technique during work tasks
- Reducing repetitive movements during flare-ups
- Using simple strategies to manage symptoms
The goal is not to stop everything you enjoy.
The goal is to find the right level of activity while your elbow improves.
Step 3: Build Strength Through Progressive Rehabilitation
Strengthening is one of the most important parts of recovering from tennis elbow and golfer’s elbow.
A tendon that struggles with load needs to gradually rebuild its ability to handle load.
This process is often called progressive loading.
It may include exercises such as:
- Wrist extension strengthening for tennis elbow
- Wrist flexion strengthening for golfer’s elbow
- Grip strengthening
- Forearm endurance exercises
- Shoulder and upper limb strengthening
- Functional movements related to work or sport
At Physium, we do not believe rehabilitation should stop at a piece of paper with five exercises printed on it.
Exercises are important, but knowing why you are doing them and how they should progress is just as important.
A patient who works on a computer may need a different progression from someone returning to competitive tennis.
A golfer preparing for a tournament may need strength and control work that matches the demands of their swing.
A tradesperson may need to rebuild tolerance for lifting, gripping, and using tools for several hours at a time.
The exercise needs to match the life you want to return to.
Step 4: Return To Work, Sport, And Daily Activities With Confidence
The final stage of rehabilitation is not simply having less pain.
It is trusting your elbow again.
Many people with tendon pain become cautious. They avoid certain movements because they are worried the pain will return.
We often hear things like:
“I’m scared to lift anything heavy now.”
“I stopped playing because I don’t want it to flare up again.”
“I don’t know if I’m pushing too hard.”
These concerns are common.
A successful rehabilitation plan helps people understand what their body can handle and gradually increases those limits.
Progress is usually measured by improvements such as:
- Stronger grip
- Less pain during daily tasks
- Better tolerance to exercise
- Improved movement control
- Confidence returning to normal activities
Physium combines hands-on treatment, rehabilitation exercises, a dedicated gym space, and Clinical Pilates facilities to help patients progress through each stage of recovery.
When Should You See A Physiotherapist For Elbow Pain?
Some elbow pain settles with simple changes. Other cases continue because the underlying issue has not been addressed.
A good rule is that if elbow pain is affecting the things you need or enjoy doing, it is worth getting assessed.
You do not need to wait until the pain becomes severe.
Early guidance can prevent the problem from becoming a long-term frustration.
Signs Your Elbow Pain Needs Professional Assessment
Consider seeing a physiotherapist if you experience:
- Elbow pain lasting more than a few weeks
- Reduced grip strength
- Difficulty completing work tasks
- Pain stopping you from playing sport
- Symptoms that return every time you resume activity
- Increasing discomfort despite rest
- Tingling or numbness into the hand
- Pain affecting sleep or daily activities
A common pattern we see is someone who ignores mild symptoms because they can still function.
They keep working. They keep training. They push through.
Then, months later, the pain becomes the thing that dictates what they can and cannot do.
That is when frustration starts to build.
Why Rest Alone Often Does Not Fix Tendon Problems
Rest can calm an irritated tendon, but it does not always improve the tendon’s ability to tolerate future demands.
This is why some people experience the same cycle:
- Elbow pain appears.
- They stop the activity.
- The pain improves.
- They return to normal activity.
- The pain comes back.
The missing step is often rebuilding capacity.
The tendon needs to become stronger so it can handle the workload again.
This does not mean pushing through severe pain or ignoring symptoms.
It means following a gradual plan.
Recovery is usually a process of:
Settle the pain → rebuild strength → increase load → return to activity
That approach helps people move forward instead of staying stuck in the same cycle.
Simple Ways To Prevent Tennis Elbow And Golfer’s Elbow Coming Back
Recovering from elbow pain is one thing. Keeping it away is another.
Many people make the mistake of focusing only on getting rid of symptoms. They feel better, return to their usual activities, then find themselves dealing with the same pain a few months later.
The reason is simple: the elbow has improved, but the factors that caused the overload have not changed.
Tendons respond well when they are gradually exposed to the right amount of stress. They become stronger when they are trained properly.
This is why prevention is not about avoiding activity. It is about preparing your body for the activities you want to do.
Whether you are swinging a golf club on weekends, playing tennis, working on the tools, or lifting weights at the gym, your elbow needs enough strength and capacity to handle those demands.
Build Forearm And Wrist Strength Before Pain Starts
Strong muscles help share the load placed on your tendons.
For many people, forearm strengthening is something they only think about after pain appears. However, adding simple strength work into your routine can help your arms tolerate more.
Examples include:
- Wrist curls and reverse wrist curls
- Grip strengthening exercises
- Controlled lifting movements
- Forearm endurance exercises
- Shoulder and upper-body strengthening
The key is consistency.
You do not need to spend hours training your forearms every week. A few targeted exercises performed regularly can make a difference.
For example, a recreational golfer preparing for the warmer months might start increasing their practice sessions before a competition. Instead of going from one round every few weeks to several training sessions overnight, a gradual increase gives the elbow time to adapt.
The same applies to a Melbourne office worker who decides to start strength training after years away from the gym. The motivation is great, but the body still needs time to catch up.
Improve Technique And Equipment Setup
Sometimes the issue is not the activity itself. It is how the activity is being performed.
Small changes can reduce unnecessary stress on the elbow.
This may include:
- Checking your golf grip and swing technique
- Using equipment that suits your body
- Adjusting your workstation setup
- Taking regular breaks from repetitive tasks
- Learning correct lifting technique
For example, someone who spends eight hours typing at a desk may not realise their forearm muscles are constantly working.
A poor keyboard position, unsupported wrist position, or excessive mouse use can gradually increase strain.
Similarly, a tennis player using the wrong racquet grip size or returning to training too quickly after a break may place extra demand on the elbow.
The small details matter.
Listen To Early Warning Signs From Your Body
Pain is your body’s way of giving you information.
It does not always mean something serious is happening, but ignoring repeated warning signs can allow a small issue to become a bigger one.
Early signs may include:
- Mild elbow aching after activity
- Reduced grip strength
- Feeling weaker on one side
- Pain that appears earlier each time you train
- Needing longer recovery after normal activities
A common phrase we hear is:
“I thought it would just settle down.”
Sometimes it does. But when symptoms keep returning, your body is usually telling you that something needs to change.
Getting advice early can save months of frustration later.
Golfer’s Elbow Treatment Vs Tennis Elbow Treatment: The Right Approach Depends On Your Injury
Although tennis elbow and golfer’s elbow share similarities, there is no single treatment plan that works for everyone.
The right approach depends on several factors:
- How long you have had symptoms
- Your daily activities
- Your work demands
- Your sport or hobbies
- Your current strength levels
- Previous injuries
- How your elbow responds to loading
A 60-year-old golfer who wants to play socially twice a week will have different goals from a 25-year-old competitive tennis player preparing for a tournament.
Likewise, a tradie who needs to use tools every day requires a different rehabilitation pathway from someone whose elbow pain mainly appears after computer work.
The treatment needs to fit the person.
What Recovery Usually Looks Like With The Right Rehabilitation Plan
Many people want to know:
“How long will this take?”
The honest answer is that recovery varies.
Some people notice improvement within a few weeks. Others with longer-term tendon problems may need several months of progressive rehabilitation.
The timeline depends on factors such as:
- How long the pain has been present
- The level of tendon irritation
- Your activity demands
- Your consistency with rehabilitation
- How well your program matches your goals
At Physium, we focus on measurable progress rather than simply counting appointments.
Some signs you are moving in the right direction include:
| Recovery Stage | What Improvement Looks Like |
| Early stage | Less pain during daily activities |
| Strength stage | Improved grip and forearm strength |
| Loading stage | Ability to tolerate more work, exercise, or sport |
| Return stage | Confidence using your arm without constantly worrying about pain |
A patient might start by struggling to lift a kettle without discomfort. Over time, the goal is to return them to the activities that matter, whether that is playing golf, completing a full workday, or lifting weights without hesitation.
Rehabilitation should have a purpose.
Get Clear Answers About Your Elbow Pain At Physium Mill Park
Living with elbow pain can be frustrating, especially when you are unsure what is causing it or what you should do next.
Many people spend months trying different approaches without a clear plan.
At Physium, our focus is helping people understand what is happening, why it is happening, and what steps will help them improve.
Our approach combines:
- Thorough assessment
- Hands-on physiotherapy
- Progressive strengthening
- Rehabilitation gym exercises
- Clinical Pilates where appropriate
- Clear communication in plain English
We work with people across Melbourne’s northern suburbs, including workers, parents, weekend athletes, and active adults who want to get back to doing the things they enjoy.
The goal is not simply to reduce elbow pain for a short period.
The goal is to rebuild your confidence in your arm so you can grip, lift, work, train, and enjoy life without constantly thinking about your elbow.
