Chronic elbow pain? It’s often tennis or golfer’s elbow — here’s how we fix it

Chronic elbow pain? It’s often tennis or golfer’s elbow — here’s how we fix it

At a glance

What you feel	Where it hurts	Why it happens	First helpful step
Achy or sharp pain when gripping, pouring, lifting or typing	Outside elbow (tennis elbow) or inside elbow (golfer’s elbow)	Overuse of wrist extensors (upward bend) or flexors (downward bend)	Reduce painful loads and book an assessment for a tendon‑safe plan

What’s going on in the elbow?

The forearm muscles start as thin tendons at the elbow and become larger muscles in the forearm. They control how we extend or flex the wrist. When these tendons are overloaded or repeatedly strained, small tears and irritation build up.

Quick self‑check

Checklist	Yes/No
Pain on the outside (tennis elbow) or inside (golfer’s elbow) of the elbow
Pain lasts > 3 months or keeps returning
Worse with gripping, pouring a kettle, backhand/forehand, or hammering/typing

See a clinician urgently if you felt a sudden “pop”, have marked bruising, numbness/tingling into the hand, fever, or you cannot grip—these may suggest a different problem.

Tennis elbow vs Golfer’s elbow (simple guide)

Condition	Overloaded tissue	Typical trigger moves	Pain spot
Tennis elbow (lateral epicondylitis)	Wrist extensor tendon	Lifting with palm down, backhand, typing with stiff wrist	Outer bony point
Golfer’s elbow (medial epicondylitis)	Wrist flexor tendon	Pulling, forehand, heavy gripping/throwing	Inner bony point

Why recovery can drag on

Tendons have limited blood supply. Once inflamed, pain can spike with wrist use and healing may stall—turning an acute strain into chronic elbow pain.

Our treatment plan (clear phases)

Phase & goal	What we use	What it does
Calm inflammation	Shockwave therapy, Ultrasound therapy	Reduces tendon irritability, breaks adhesions, boosts local blood flow
Ease pain	Electrical therapy (TENS/EMS)	Short‑term analgesia to let you sleep and move
Release overload	Therapeutic massage to forearm, triceps, cervical/shoulder	Frees tight tissue and reduces tendon compression
Reload safely	Corrective exercise education (isometrics → slow heavy loading), grip & posture coaching	Restores tendon capacity and prevents recurrence
If swelling present	Lymphatic massage	Aids fluid movement and comfort

What a session at J&J Therapy looks like

Step	What happens	Your takeaway
1. Consult & assess	Pinpoint the involved tendon, aggravating tasks and grip load	Clear diagnosis and goals
2. Hands‑on & device care	Corrective/therapeutic massage + shockwave where indicated	Pain down, movement up
3. Your mini programme	3–5‑minute home routine, work‑station & sport tweaks	Confidence and control between visits

Home tips until you visit

• Switch painful grips to neutral wrist, use two hands for heavier items

• Isometric holds: pain‑free wrist extension/flexion, 5×10s, 2–3×/day

• Ice 10–15 mins after heavy use during the first 48–72 hrs of a flare; use gentle heat later for stiffness

• Gradually re‑load with slow, controlled reps—no sudden spikes

Ready to use your arm without wincing?

Most clients feel meaningful relief within 3–6 sessions and leave with a simple plan to stop it coming back. Book your assessment at J&J Therapy and get back to work, gym and sport with confidence.