Tennis Elbow vs. Golfer’s Elbow: Exercises to Reduce Pain and Build Strength

Nagging pain on the inside or outside of the elbow can make everyday activities surprisingly difficult. Tasks like typing, gripping weights, carrying groceries, or playing sports can quickly become uncomfortable.

Two of the most common causes of elbow pain are tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis). While the names suggest they only affect athletes, the reality is that anyone who performs repetitive arm or hand movements can develop this condition.

The good news: targeted strength exercises can help restore your elbow’s capacity, reduce pain, and get you back to the activities you enjoy.

What Causes Tennis Elbow and Golfer’s Elbow?

Both conditions are considered overuse injuries that affect the tendons attaching the forearm muscles to the elbow.

These tendons connect to muscles responsible for:

• Wrist extension and flexion (moving your wrist up and down)
• Grip strength
• Rotational movements of the forearm

Repetitive stress from activities like typing, lifting, manual labor, or sports can overload these tendons over time.

The result may be:

• Pain on the outside of the elbow (tennis elbow)
• Pain on the inside of the elbow (golfer’s elbow)
• Reduced grip strength
• Discomfort during lifting or gripping tasks

Before starting exercises, it’s helpful to identify the activity that aggravates your symptoms and see if you can modify or temporarily reduce it while your elbow recovers.

Phase 1: Isometric Exercises (Pain-Friendly Strength)

When elbow pain is present, jumping directly into heavy strength training can be difficult. A better entry point is isometric exercises, where you hold a position without moving the joint.

Wrist Extension Hold (for Tennis Elbow)

1. Hold a light weight (5–10 lbs recommended).
2. Rest your forearm on a table with your wrist hanging over the edge.
3. Lift your wrist so your knuckles point toward the ceiling.
4. Hold the position.

Goal:
Start with 5–10 seconds and gradually work up to 30 seconds.

Wrist Flexion Hold (for Golfer’s Elbow)

Perform the same exercise but with your palm facing up, holding the wrist slightly cocked upward.

These exercises build strength while minimizing movement and irritation.

Phase 2: Eccentric Strength Training

Once isometric holds feel manageable, the next progression is eccentric loading, which focuses on the controlled lowering phase of movement.

For both wrist extension and flexion:

1. Start with your wrist lifted.
2. Slowly lower the weight over 5 seconds.
3. Use your other hand to assist lifting it back up.

Perform 5–10 repetitions.

Eccentric training is particularly effective for tendon recovery and can help rebuild tolerance in the injured tissue.

Phase 3: Full Strength Movements

After eccentrics feel controlled and comfortable, you can progress to isotonic exercises, meaning both lifting and lowering the weight with the same arm.

A typical set may include:

• 8–12 repetitions
• 2–3 sets
• 30–60 seconds rest between sets

At this stage, you are restoring strength to the muscles that support the elbow.

Don’t Forget Rotational Strength

The elbow also relies on muscles responsible for pronation and supination, which rotate the forearm.

You can train these using a light object like:

• A PVC pipe
• Hammer
• Light dumbbell

Start by holding the object steady for 30 seconds, then progress to slow rotations side-to-side.

These movements build control and stability around the elbow joint.

Grip Strength Matters More Than You Think

Grip weakness is common with elbow injuries because many forearm muscles also control finger movement.

Simple grip exercises include:

• Holding a dumbbell or weight plate
• Pinch grips with plates
• Two-finger or fingertip holds

Aim to hold each grip for up to 30 seconds, increasing weight as you improve.

This helps rebuild the strength required for everyday activities like lifting, carrying, and sports.

Returning to Functional Strength

As symptoms improve, exercises should become more functional and involve larger muscle groups.

Examples include:

• Rows for pulling strength
• Pressing exercises for pushing strength
• Farmer’s carries to build grip endurance and arm stability

These movements integrate the forearm into full-body tasks and help prepare you for daily life, work, or training.

When to Seek Help for Elbow Pain

If your elbow pain:

• Persists for several weeks
• Interferes with daily activities
• Limits your ability to exercise

It may be time for a professional evaluation.

A physical therapist can assess the injury, guide your rehabilitation, and build a progressive plan to restore strength safely.

Frequently Asked Questions

What is the difference between tennis elbow and golfer’s elbow?

Tennis elbow causes pain on the outside of the elbow, while golfer’s elbow causes pain on the inside of the elbow. Both result from overuse of the forearm muscles.

How long does it take to recover from elbow tendonitis?

Recovery time varies depending on severity, but many people improve within 6–12 weeks when following a structured strengthening program.

Should I stop exercising if I have tennis elbow?

Not necessarily. Modifying painful activities and performing targeted strengthening exercises can often speed up recovery.

Are these exercises safe to do at home?

Yes, many early-stage exercises can be performed at home with light weights or household items. However, persistent symptoms should be evaluated by a professional.

Ready to Address Your Elbow Pain?

If elbow pain is limiting your workouts, work tasks, or daily life, the right plan can make a significant difference.

Our team at Rehab 2 Perform specializes in helping active adults move better, rebuild strength, and return to the activities they enjoy.

Schedule a complimentary physical therapy session to discuss your symptoms, get expert guidance, and start building a plan to get you back to performing at your best.

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About Rehab 2 Perform

Rehab 2 Perform is a cutting-edge health and wellness company changing expectations of the healthcare experience. With 15+ locations across the DC, Maryland, and Virginia region, R2P delivers a gym-based, movement-driven approach to rehabilitation and performance. The company’s team of physical therapists is dedicated to helping individuals of all ages and abilities move, feel, and perform better for life. Schedule Now