Elbow pain has a way of creeping into everything: lifting the kettle, shaking hands, turning a door handle, carrying the shopping in from the car. Most of the time it comes from the tendons on the outside or inside of the elbow. It builds up gradually rather than from one injury, and it often settles with the right kind of exercise, even when it has been hanging around for months.
Does this sound familiar?
- Pain on the outside of the elbow when you grip, lift or twist, such as opening a jar or picking up a full mug
- Pain on the inside of the elbow when you grip, throw or swing, common in golfers, climbers and people who lift
- A sore spot you can press on, just above the elbow joint
- A weaker grip than usual
- An ache that started after a burst of padel, tennis, gardening, DIY or long hours with a mouse
- Stiffness first thing that eases once you get going
What's usually going on
Tennis elbow affects the tendons that lift the wrist and fingers, where they attach to the bone on the outside of the elbow. Golfer’s elbow is the same problem on the inside, in the tendons that bend the wrist. You don’t need to play either sport to get them. Most cases we see follow a change in what the arm is being asked to do: a new racquet sport, a weekend of pruning, a heavier gym programme or a lot of keyboard work.
It isn’t mainly inflammation, which is why rest and anti-inflammatories on their own often don’t sort it out. The tendon has become sensitive and less able to cope with load, and it tends to recover by being loaded gradually rather than protected. It can take several months to settle fully, and sometimes longer, but most people improve steadily once they know what to do.
Not all elbow pain is a tendon problem. Tingling into the ring and little fingers points towards the ulnar nerve, pain that spreads down from the neck can be coming from higher up, and a soft swelling on the point of the elbow is usually a bursa. Part of your first appointment is working out which one you have.
What can help
- A clear explanation and a plan. What makes it worse, what’s fine to keep doing and what to change for now.
- Progressive strengthening. A small number of forearm and wrist exercises, built up over several weeks. This is the part with the best evidence, and the part that takes patience.
- Adjusting the load. Grip size, racquet and technique for padel and tennis players, and simple changes to lifting, tools and your desk set-up.
- Medical acupuncture. We use it a lot for tennis and golfer’s elbow, alongside the exercises. Many people find it settles the pain enough to get on with the rehab, and most find it very tolerable.
- Hands-on treatment where it helps you move and load the arm more comfortably. Like acupuncture, it sits alongside the rehab rather than replacing it.
- A forearm strap, which some people find takes the edge off during sport or heavy jobs.
Steroid injections can ease pain in the short term, but research suggests they don’t help in the long run and may make the problem more likely to come back, so they’re something to discuss with your GP rather than a first step. If you’re not improving as expected, we’ll talk you through the options for onward referral.
Your first appointment
Tennis and golfer’s elbow are treated here by our chartered physiotherapists, and our osteopaths also see elbow pain, particularly when the neck or upper back is involved. Your first appointment lasts 45 minutes. We’ll ask how it started, what makes it worse and what you need your arm to do, whether that’s a padel league, a day on the tools or lifting a toddler. We’ll check your elbow, wrist, grip strength and neck, so we don’t miss pain that’s coming from somewhere else.
By the end you’ll know what’s causing it, roughly how long it’s likely to take and what to do at home. Treatment usually starts in the same session. Follow-ups are normally spaced a week or two apart while the exercises are progressed, and some people only need one or two. If it sounds like something for your GP or a scan instead, we’ll say so.
When to see a GP or go to A&E instead
- After a fall or a hard knock, you can’t fully bend or straighten the elbow, or there’s a lot of swelling or bruising. Get it X-rayed at a Minor Injuries Unit or A&E.
- You felt a sudden pop at the front of the elbow while lifting, followed by bruising or a change in the shape of your upper arm. This can be a biceps tendon tear and should be seen promptly, as some need early surgical repair.
- The elbow is hot, red and swollen, especially if you feel unwell or have a temperature. See your GP the same day.
- Numbness or weakness in your hand is getting worse.
Prices and insurance
- Initial assessment and treatment (45 minutes): £79
- Follow-up treatment (30 minutes): £64
No GP referral is needed. You pay at your appointment and we’ll give you an invoice to claim back from your insurer if you’re covered. Many of our clinicians are recognised by AXA, Aviva, BHSF, Cigna, Simplyhealth, Westfield Health and WPA. Recognition varies by clinician, so ask us when you book.
Frequently asked questions
Questions we’re often asked about tennis elbow, golfer’s elbow and elbow pain.
- Do I need to stop playing padel or tennis?
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Not always. Many people can keep playing at a lower level while they rehab, as long as the elbow has settled by the next morning. We’ll help you find a level that doesn’t keep stirring it up.
- How long does tennis elbow take to get better?
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It varies. Some people improve within a few weeks of changing what they’re doing, while for others it takes several months. Starting the right exercises and sticking with them is the part you have most control over.
- Should I rest it completely?
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Usually not. Complete rest tends to leave the tendon less able to cope when you go back to normal use. It’s generally better to cut back on whatever flares it and keep the arm working within comfortable limits.
- Is a brace or strap worth buying?
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A forearm strap worn just below the elbow helps some people during sport or heavy tasks. It’s inexpensive and worth trying, but it’s a support while you rehab rather than a treatment in itself.
- Can acupuncture help tennis or golfer's elbow?
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It’s one of the treatments we use most for both. Many people find it eases the pain and makes the strengthening exercises easier to keep up, and most find it very tolerable. It works best as part of a rehab plan rather than on its own.
- Will I need a scan?
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Usually not. Tennis and golfer’s elbow are diagnosed from your history and an examination. We’ll suggest a scan or a GP referral if something doesn’t fit, or if you’re not improving as expected.
- Do I need a GP referral?
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No, you can book directly. If you’re claiming on private health insurance, check whether your insurer needs a GP referral first.
Based in Haywards Heath, we see patients from:
You’ll find us at Unit 3, 2-8 Sussex Road, Haywards Heath, RH16 4EA. There’s free on-street parking on Sussex Road and two pay and display car parks a short walk away, and our entrance, treatment rooms and toilets are wheelchair accessible. We’re open Monday to Friday 8am to 7pm, and Saturday 8am to 1pm.
Book an appointment
If your elbow has been sore for more than a couple of weeks, or it’s getting in the way of work or sport, it’s worth having it looked at. Book online or call us on 01444 817851.
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