Pain on the Outside of Your Elbow When You Grip? Tennis Elbow vs Golfer's Elbow, and When to See a Doctor

The short answer: pain on the outside of the elbow is usually tennis elbow, while elbow pain together with a numb little finger may be cubital tunnel syndrome, which is a different problem. The key is to change repetitive movements and stretch the forearm; if symptoms persist or get worse, see a doctor or physiotherapist.

Does this sound familiar? You're pouring water and your elbow suddenly twinges, or wringing out a towel hurts enough to make you wince - yet you don't play tennis and haven't done anything unusual.

"Tennis elbow" is a common but widely misunderstood name. You don't have to play tennis to get it - many people who type at a computer every day, chefs, hairdressers, removal workers and even homemakers can have the same problem.

This article aims to help you work out which kind of elbow pain you have, what you can change day to day, and when to see a doctor.

Outside vs inside of the elbow: first check where it hurts

Many people can't tell "tennis elbow" from "golfer's elbow". The main difference is where it hurts:

• Pain on the "outside" of the elbow → tennis elbow (lateral epicondylitis)
• Pain on the "inside" of the elbow → golfer's elbow (medial epicondylitis)

Their causes are similar - both are inflammation from repetitive use and chronic fatigue of the arm tendons - but because the location differs, the movements that set them off differ too.

In Taiwan, tennis elbow is by far the more common, roughly six to seven times as common as golfer's elbow, and it's in no way limited to athletes - any job that involves long periods of "gripping + twisting the wrist" can lead to it.

Why do people get tennis elbow? It's linked to your working posture

On the outside of the elbow there's a bony point (the lateral epicondyle) where the muscles that extend the wrist and fingers attach. When those muscles are overused or repeatedly loaded over a long period, tiny tears and chronic inflammation develop at the attachment - that's tennis elbow.

The most common high-risk groups:

• Office workers: long hours of typing, with the wrist making small repetitive movements - the fastest-growing group with tennis elbow in recent years
• Chefs / catering staff: chopping, stir-frying, holding a knife for long periods
• Hairdressers / nail technicians: long hours using scissors or tools
• Removals and manufacturing: repeatedly gripping heavy objects
• Homemakers: the build-up of housework such as wringing towels, mopping and cooking

There's a very simple self-check: hold your arm straight out in front of you, palm down, then try to turn your wrist (back of the hand up) - if you feel a sharp pain on the outside of the elbow during this movement, it's quite likely tennis elbow.

How is tennis elbow different from cubital tunnel syndrome?

The two are often confused, but they're fundamentally different:

Tennis elbow (lateral epicondylitis)

• A tendon inflammation problem
• Hurts most when gripping hard or twisting the wrist
• A clear tender spot when you press the bony point on the outside of the elbow
• No numbness in the fingers

Cubital tunnel syndrome (ulnar nerve compression)

• A nerve compression problem
• The ulnar nerve on the inside of the elbow is compressed
• Numbness or tingling in the little and ring fingers
• Worse with the elbow bent for long periods (such as on the phone or sleeping on your arm)
• In severe cases, grip strength decreases

If you have "elbow pain + numb fingers", it's more likely cubital tunnel syndrome than plain tennis elbow. The two are managed differently - so identifying which you have matters.

👉 Further reading: Trigger finger self-care: 5 gentle finger movements and when to see a doctor

Everyday changes that matter

If the underlying cause doesn't change, the symptoms will just keep coming back.

Change how you do repetitive movements If typing is the cause, try a vertical mouse or change how you grip the mouse. Setting your desk so your elbow bends naturally at 90 degrees also reduces the load on the forearm muscles.

Stretch your forearm A simple method: hold your arm straight out in front, use the other hand to press the wrist down (fingers pointing towards the floor), and hold for 30 seconds. This stretches the wrist extensors and is one of the everyday exercises physiotherapists recommend most.

Ice in the acute inflammatory phase, heat in the chronic phase Many people get this the wrong way round - acute inflammation (within 48 hours of an injury, or sudden intense pain) calls for ice to help reduce swelling and pain. The chronic phase (a dull ache, stiffness) calls for heat to encourage circulation and relax the muscles. Get it the wrong way round and it can have the opposite effect.

For severe symptoms, physiotherapy works well There's a physiotherapy approach for tennis elbow called "eccentric exercise", currently one of the best-evidenced non-surgical treatments. If your symptoms last more than six weeks, it's strongly advised to see a physiotherapist for a proper assessment and treatment, rather than just putting up with it.

👉 Further reading: Wrist pain and mouse wrist: early signs, desk habits and when to see a doctor

Frequently asked questions

Q: Will tennis elbow get better without seeing a doctor? A: Mild, early symptoms may improve with rest and stretching. But if symptoms last more than two weeks, or the pain doesn't clearly ease with rest, see an orthopaedic or rehabilitation doctor for a proper assessment. If tennis elbow drags on and becomes chronic, it's much harder to deal with than in the early stages.

Q: Can I still go to the gym? A: Yes, but adjust according to your symptoms. In the acute inflammatory phase, pause movements that load the elbow heavily (such as bench presses and pull-ups). In the chronic phase, stick to exercise that doesn't directly irritate the area, and keep a close eye on how the pain responds.

Q: Does the way I sleep matter? A: Usually not much for tennis elbow. But with cubital tunnel syndrome (with numb fingers), bending the elbow while you sleep increases the nerve compression, so ask your doctor how best to position your arm at night.

Q: A friend said one steroid injection sorted theirs out. Does it work? A: Steroid injections can indeed reduce inflammation and pain quickly, but research shows their long-term results are actually worse than physiotherapy, and repeated injections can weaken the tendon tissue. The current mainstream advice is to try conservative treatment first (rest and physiotherapy) and only consider an injection if that isn't enough, rather than as a first choice.

Elbow problems are easy to dismiss, because they don't seem as serious as back problems or as "visible" as knee problems. But once they become chronic, many simple everyday movements start to be affected - pouring water, carrying a bag, opening a door all become things you have to grit your teeth through. Rather than waiting until then to do something, paying a little more attention now really doesn't take much of your time.