Summer is here, and with it comes more time spent outdoors playing tennis, swinging golf clubs, gardening, or even kayaking. While these activities are great for your health and mood, they can also put extra stress on your elbows. Two of the most common elbow issues we see in our clinic are tennis elbow and golfer’s elbow. If you’ve ever felt that nagging pain in your arm after a round of golf or a long weekend of home projects, you might be dealing with one of these conditions.
What’s the Difference?
Although the names sound like they belong exclusively to athletes, tennis elbow and golfer’s elbow can affect anyone. The main difference lies in where the pain shows up.
Tennis Elbow, also called lateral epicondylitis, is pain on the outside of the elbow. It’s usually caused by overuse of the wrist extensor muscles, which help lift your wrist and hand. Activities such as gripping a tennis racket, lifting heavy grocery bags, or typing for long hours can irritate this area.
Golfer’s Elbow, or medial epicondylitis, is pain on the inside of the elbow. This condition affects the wrist flexor muscles, which are used when bending the wrist or gripping tightly. It can result from repetitive swinging, gardening, or doing carpentry work.
Exercises and Stretches to Help
If you’re experiencing elbow pain, rest and ice can help in the short term. However, over time, targeted stretching and strengthening exercises are crucial for achieving long-term relief and prevention. Here are two simple things you can do at home for each condition.
For Tennis Elbow (outside of the elbow):
Wrist Extensor Stretch
Extend your arm in front of you with your palm facing down. With your opposite hand, gently pull your fingers down toward the floor until you feel a stretch along the top of your forearm. Hold for 20 to 30 seconds and repeat three times.
Eccentric Wrist Extensions
Sit down and rest your forearm on a table with your hand hanging off the edge, palm facing down. Hold a light weight (such as a soup can) and slowly lower your hand toward the floor. Use your opposite hand to bring it back up. Perform two sets of ten repetitions.
For Golfer’s Elbow (inside of the elbow):
Wrist Flexor Stretch
Extend your arm in front of you with your palm facing up. Use your other hand to gently pull your fingers back toward you until you feel a stretch in the underside of your forearm. Hold for 20 to 30 seconds and repeat three times.
Eccentric Wrist Curls
Rest your forearm on a table, with your palm facing up and your hand hanging off the edge. Holding a light weight, slowly lower your hand down. Then assist it back up with your opposite hand. Repeat ten times for two sets.
When to Seek Help
These exercises can help relieve mild discomfort, but if your pain persists for more than a couple of weeks or begins to interfere with your daily activities, it’s time to come see us. At Marko Physical Therapy, we specialize in evaluating and treating overuse injuries, such as tennis and golfer’s elbow. We’ll develop a personalized plan to help you recover and return to doing the things you love.
Stay active and enjoy your summer safely. And remember, your elbow should not have to suffer for your fun.
Make an appointment today with a physical therapist. We offer both in-person and telehealth appointments.
A physical therapist can help you Restore Your Body!
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