Tennis Elbow VS. Golfer's Elbow

Tennis Elbow vs. Golfer’s Elbow

Tennis Elbow and Golfer’s Elbow are two common types of elbow pain caused by repetitive strain, often from sports or daily activities. Despite their names, you don’t have to play tennis or golf to develop them!

🔍 Causes

• Tennis Elbow (Lateral Epicondylitis):Caused by overuse of the extensor muscles in the forearm, especially when gripping or lifting. It affects the outer part of the elbow.

  • Common in: Typing, gardening, lifting, racket sports

    
    

• Golfer’s Elbow (Medial Epicondylitis):Involves overuse of the flexor muscles in the forearm, affecting the inner part of the elbow.

  • Common in: Golf, climbing, throwing sports, repetitive wrist flexion

⚠️ Symptoms

Tennis Elbow	Golfer’s Elbow
Pain on the outside of the elbow	Pain on the inside of the elbow
Weak grip strength	Stiffness or tightness near the elbow
Discomfort when lifting or twisting	Pain with wrist flexion or gripping

💪 Simple Home Exercises

✅ Always warm up first and stop if pain increases.

1. Wrist Extension Stretch

   • Extend your arm with palm facing down

   • Use the opposite hand to gently pull your fingers back

   • Hold for 20–30 seconds × 3

2. Wrist Flexion Stretch

   • Same position, but palm faces up

   • Gently pull the fingers down

   • Hold for 20–30 seconds × 3

3. Eccentric Wrist Strengthening

   • Hold a light dumbbell (or water bottle)

   • Support your forearm on a table

   • Slowly lower the wrist (extension or flexion depending on the type of elbow pain)

   • 10 reps × 3 sets

4. Isometric Grip Squeeze

   • Squeeze a soft ball or towel

   • Hold for 5–10 seconds, repeat 10 times

   
   
   
   

🧘 Final Tips

• Modify activities that worsen your symptoms

• Ice after repetitive use to reduce inflammation

• Consult a healthcare professional if pain persists beyond a few weeks