Say Goodbye to Elbow Pain: Simple Fixes for Tennis & Golfer’s Elbow

Learn what causes elbow pain, how to prevent it, and exercises to keep your arms strong and pain-free.

Author

Wesley Disbro
September 28, 2025

Vital Wellness Weekly

TL;DR

  • Golfer’s elbow (inside pain) and tennis elbow (outside pain) are both overuse injuries of the forearm tendons.

  • They usually develop from repetitive gripping, lifting, or wrist/arm motions.

  • Stiff wrists, weak forearms, and poor shoulder stability make the elbow tendons work overtime.

  • The pain doesn’t just stay at the elbow, it can limit grip strength, work performance, and even simple daily tasks.

  • Relief comes from restoring mobility, reducing irritation, and building long-term tendon strength with progressive loading.

Wrote by Dr. Wesley | Brought to you by Vital Adjustment

Table of Contents

Welcome

Elbow pain has a way of sneaking up on you. Maybe it’s a dull ache when you pick up a coffee mug, or a sharp twinge when gripping your steering wheel. Over time, that nagging pain can turn everyday tasks into challenges.

Two of the most common culprits are golfer’s elbow (pain on the inside of the elbow) and tennis elbow (pain on the outside). Despite the names, you don’t need to swing a golf club or a tennis racket to get them. Desk workers, tradespeople, parents carrying kids, and even weekend warriors are all at risk.

This week we’ll break down what’s happening inside your elbow, why it develops, and most importantly, what you can do at home to fix it and prevent it from coming back.

What’s Happening at the Elbow?

Both golfer’s and tennis elbow are tendon overuse injuries. The tendons that anchor your forearm muscles to the bony part of the elbow become irritated and micro-damaged.

  • Golfer’s Elbow (Medial Epicondylitis): Pain and tenderness on the inside of the elbow, where the wrist flexors attach. Common with repetitive gripping, typing, lifting, or throwing.

  • Tennis Elbow (Lateral Epicondylitis): Pain and tenderness on the outside of the elbow, where the wrist extensors attach. Common with repetitive wrist extension (typing, mouse use, tools, racquet sports).

At first, it might feel like a nuisance. But left untreated, it can spread down the forearm, weaken your grip, and even cause pain with something as small as turning a doorknob.

How It Develops

These conditions don’t usually happen overnight. Instead, they develop slowly from:

  • Repetitive strain: Doing the same motions (typing, gripping, lifting, swinging) without enough recovery.

  • Weak support muscles: Weak forearms and shoulders shift the workload onto the tendons.

  • Poor mobility: Stiff wrists and elbows limit smooth movement, forcing tendons to absorb more stress.

  • Compensation: When grip or shoulder strength fades, smaller elbow tendons end up overworking.

The problem isn’t just the pain, it’s the loss of function. Cooking, working, training, or even holding a coffee can start to feel like a challenge.

How to Help It (At-Home Fixes)

Note: These exercises are for mild to moderate cases. If pain is severe, constant, or worsening see a healthcare provider.

Here are simple exercises and stretches you can do at home with no equipment or just a light weight/band:

1. Wrist Flexor Stretch (for Golfer’s Elbow)

  • Why: Reduces tension on the inside elbow tendons.

  • How: Extend your arm straight, palm up. Use your other hand to gently pull fingers back toward the floor.

  • Hold: 20–30 seconds, 2–3x per side, daily.

2. Wrist Extensor Stretch (for Tennis Elbow)

  • Why: Targets tight wrist extensors on the outside of the forearm.

  • How: Extend your arm straight, palm down. Use your other hand to gently pull fingers toward the floor.

  • Hold: 20–30 seconds, 2–3x per side, daily.

3. Eccentric Wrist Curls

  • Why: Builds tendon resilience through controlled loading.

  • How: Hold a light weight (soup can works). Use your other hand to help lift the wrist up, then slowly lower it down on its own.

  • Reps: 10–12 reps, 2–3 sets per side, 3x per week.

4. Forearm Pronation/Supination with Band or Hammer

  • Why: Strengthens rotation muscles that stabilize the elbow.

  • How: Hold a hammer or band with elbow bent 90°. Rotate palm up, then palm down slowly.

  • Reps: 10–12 reps, 2–3 sets per side, 3x per week.

5. Scapular Retractions (Band Pull-Backs)

  • Why: Improves shoulder stability so elbows don’t overwork.

  • How: Hold a band in front of you, pull hands apart and squeeze shoulder blades back.

  • Reps: 10–15 reps, 2–3 sets, 3x per week.

Closing Thoughts

Your elbows weren’t built to carry the whole load of your daily movements. When wrists, shoulders, and grip strength fall behind, those tiny tendons at the elbow end up working overtime.

The good news? With some simple stretches, tendon loading, and shoulder support work, you can reduce pain, restore strength, and get back to moving without fear of flare-ups.

Start small. Be consistent. Your elbows will thank you with every lift, grip, and reach.

The journey of a thousand miles begins with a single step.

Lao Tzu

Let’s Connect

If you’ve dealt with elbow pain or know someone who has, hit reply and share your story. I’d love to hear how you’ve managed it and what’s worked for you.

Share This Email

Know someone battling elbow pain? Forward them this newsletter. Small adjustments can make a big difference.

Don’t ignore your body’s signals. A little consistency with stretching and strengthening goes a long way toward living pain-free.

Reply

or to participate.