Tennis Elbow vs. Golfer's Elbow: Understanding the Difference and Recovery Strategies

If you've ever experienced persistent pain around your elbow, especially after repetitive arm movements, you might be dealing with epicondylitis, a common overuse condition affecting the tendons at the elbow. Despite their sports related names, both tennis elbow and golfer's elbow can affect anyone who performs repetitive motions with their wrists and arms.

What's the Difference?

The key distinction between these conditions lies in their location:

Tennis Elbow (Lateral Epicondylitis)

• Pain occurs on the outside of the elbow
• Affects the wrist extensor tendons
• Pain worsens with activities involving wrist extension and gripping

• Pain occurs on the inside of the elbow
• Affects the wrist flexor tendons
• Pain worsens with activities involving wrist flexion and gripping

What Causes These Conditions?

•  Disorganised collagen fibers
•  Micro-ruptures in the tendon
•  Minimal actual inflammation

•  Racket sports (especially backhand strokes)
•  Painting
•  Using plumbing tools
•  Computer mouse use
•  Cutting food
•  Driving screws

•  Golf (especially during downswing)
•  Throwing sports
•  Racket sports (forehand)
•  Weightlifting
•  Using hand tools
•  Gardening

Recognising the Symptoms

•  Pain and tenderness on the outside of the elbow
•  Pain that worsens with gripping or extending the wrist
•  Weakened grip strength
•  Difficulty straightening the arm fully

•  Pain and tenderness on the inside of the elbow
•  Pain that worsens when flexing the wrist or making a fist
•  Stiffness in the elbow
•  Possible numbness or tingling in the ring and little fingers
   

Recovery Strategies

•  Modify activities to avoid painful movements
•  Apply ice for 15-20 minutes several times daily
•  Consider pain relief medications (note that antiinflammatories may have limited benefit in chronic cases)
•  Begin gentle range of motion exercises as pain allows

• Eccentric strengthening exercises - these are particularly effective for tendon healing
  • For tennis elbow: Slow, controlled wrist extensions with light weight
  • For golfer's elbow: Slow, controlled wrist flexions with light weight
•  Forearm muscle stretching
•  Address posture and movement pattern issues
•  Soft tissue techniques such as massage or myofascial release

• Sport or work specific exercise training
• Preventative exercise routine
• Technique modification to reduce strain on affected tendons

Additional Treatment Options

• Bracing: A counterforce brace can reduce stress on the affected tendons
• Physical therapy: Guided exercises and manual techniques 
• Injections: In some cases, platelet-rich plasma (PRP) injections may be beneficial
• Surgery: Rarely needed, usually considered only if symptoms don't improve after 6-12 months

Prevention Strategies

1. Proper technique: Ensure correct form during sports or repetitive activities
2. Appropriate equipment: Use properly sized tools and sports equipment
3. Strength training: Regularly strengthen forearm muscles
4. Stretching: Maintain flexibility in wrist extensor and flexor muscles
5. Work modifications: Take breaks during repetitive tasks and adjust ergonomics

When to Seek Professional Help

• Pain persists for more than two weeks despite rest
• You experience severe pain or sudden weakness
• You have difficulty performing simple tasks due to elbow pain
• Conservative self-treatment isn't providing relief