Despite the names, you do not need to play tennis or golf to get either of these conditions. Both are forms of tendon irritation at the elbow caused by repeated gripping, lifting and twisting, and both are common in people who garden, decorate, type, lift weights or use tools. The key difference is where the pain is.
Tennis elbow: pain on the outside
Tennis elbow affects the tendons that attach to the bony bump on the outside of the elbow. These tendons lift the wrist and fingers upwards. Typical signs include:
- Tenderness on the outer elbow, sometimes spreading down the forearm.
- Pain when gripping, shaking hands, turning a door handle or lifting a kettle.
- Pain when lifting the wrist against resistance.
Golfer's elbow: pain on the inside
Golfer's elbow affects the tendons that attach to the bony bump on the inside of the elbow. These tendons bend the wrist and fingers inwards. Typical signs include:
- Tenderness on the inner elbow.
- Pain when gripping, carrying bags, pulling or doing pull-ups.
- Occasionally tingling in the ring and little fingers, because a nerve runs close by.
A quick way to tell them apart
Hold your arm out with the palm facing down. Pain on the thumb side of the elbow usually points to tennis elbow; pain on the little-finger side usually points to golfer's elbow. Pressing gently on the two bony bumps will normally find one that is clearly more tender.
How an elbow strap works
An elbow strap, sometimes called a counterforce brace, is a padded band worn around the forearm a few centimetres below the elbow. It applies pressure over the muscles so that some of the force generated when you grip is absorbed below the sore attachment point rather than at it. The same strap can be used for either condition; what changes is where you position the pad.
- Tennis elbow: pad on the outer side of the forearm, just below the sore bump.
- Golfer's elbow: pad on the inner side of the forearm, just below the sore bump.
Fasten it firmly enough to feel supportive during gripping but loosen it when you are resting.
Strap or sleeve?
A strap gives targeted pressure and is the usual choice for activity. An elbow sleeve gives all-over compression and warmth and suits people who want comfort through the day or who find a strap uncomfortable. Some sleeves have a built-in pad or strap that combines both approaches.
What else helps
- Reduce or modify the activity that provokes it for a few weeks rather than stopping everything.
- Gentle, progressive strengthening of the forearm muscles is the mainstay of recovery. A physiotherapist can show you how.
- Check your technique and equipment: grip size, racket string tension, tool handles and keyboard setup all matter.
When to get advice
See a healthcare professional if pain is severe, if you cannot straighten or bend the elbow fully, if there is swelling or warmth, if you have persistent tingling or weakness in the hand, or if symptoms have not improved after six to eight weeks of sensible management.
Frequently asked questions
How long does tennis or golfer's elbow last?
Both can be slow. Many people improve within a few months with the right loading and activity changes, but some cases take longer.
Can I wear the strap all day?
It is designed for activity. Take it off during rest so the muscles are not compressed constantly.
Can I have both at the same time?
It is possible, although usually one side is clearly worse. Treat the more painful side first.
Explore elbow supports
Browse the Venollo elbow supports and braces and read our elbow support buying guide.
This article is general information and is not a substitute for medical advice. If you have an injury, a health condition or ongoing symptoms, please speak to a qualified healthcare professional.
