01
Work out which elbow pattern fits
Start by separating outer-elbow pain from inner-elbow pain and learning what common tendon symptoms look like. The goal is not to chase a perfect label, but to choose a sensible starting point.
Elbow Tendon Pain
A clearer path through tennis elbow and golfer’s elbow
Outer- or inner-elbow pain can make gripping, lifting, typing, tools and sport surprisingly difficult. Use this page to understand the pattern, choose a useful starting load and build capacity back.
Clear guidance from a registered clinician — no hype, no guessing
The framework
Reduce the irritation. Build the capacity. Return to the task.
Tennis elbow usually refers to pain around the extensor tendon origin on the outside of the elbow. Golfer’s elbow involves the flexor-pronator tendon origin on the inside. Both can become sensitive when repeated demand exceeds current capacity.
The practical question is the same: what loads are aggravating the area now, what can you still do successfully, and how do we progressively build the wrist, forearm and grip capacity your work, training or sport requires?
Your elbow pathway
Move from recognition to loading to return
The elbow library is organized below so you can follow a sequence instead of opening isolated articles with no clear order.
02
Reduce irritation without shutting everything down
Persistent elbow pain often improves when the most provocative loads are adjusted while useful hand, wrist and arm activity continues. The goal is to stay active enough to preserve capacity without repeatedly provoking a large flare-up.
03
Build wrist, forearm and grip capacity
Exercise should progressively make the tissues more capable of gripping, lifting, typing, tool use, sport and everyday tasks. Start with tolerable loading and progress resistance and complexity over time.
04
Use time and response to guide the return
Recovery is usually measured in weeks and months rather than days. Track what you can grip, lift, work at and repeat—not only whether the elbow is completely pain-free.
Outer elbow pain?
Start with tennis elbow
Learn the common symptom pattern and the first loading decisions for lateral elbow tendinopathy.
Read the overview →Inner elbow pain?
Start with golfer’s elbow
Use the complete guide to understand medial elbow tendon pain and how loading differs.
Read the golfer’s elbow guide →Need an individualized plan?
Work with Paul
For persistent or complex symptoms, get help setting a realistic load and return-to-activity plan.
Book a session → Build capacity
A sore elbow still needs useful load.
The goal is not to protect the arm forever. It is to build enough wrist, forearm and grip capacity for the work, training and activities you want to do.