GOLFER'S ELBOW VS. TENNIS ELBOW

Both golfer’s elbow (medial epicondylitis) and tennis elbow (lateral epicondylitis) are classic overuse injuries rooted in repetitive strain to the tendons that anchor the forearm muscles to the elbow. The difference lies in location and movement patterns. Golfer’s elbow affects the inside of the elbow and is typically triggered by repetitive wrist flexion or gripping. Tennis elbow hits the outer elbow and stems from repeated wrist extension or forearm rotation.

While these conditions are often associated with their namesake sports, they’re rampant in weight training circles, especially among lifters who push volume and intensity without adequate recovery or grip variation. Heavy pulling movements, high-rep curls, and even pressing exercises can all contribute, particularly when form breaks down or wrist positioning is compromised.

HOW LIFTING CAN CAUSE OR EXACERBATE THESE INJURIES

In resistance training, the forearm muscles are constantly engaged to stabilize the wrist and grip the bar. Over time, this leads to microtrauma at the tendon insertion points. Reverse curls, hammer curls, and barbell rows are notorious culprits, especially when performed with straight bars that lock the wrists into less forgiving angles. Add progressive overload and insufficient deloading, and you’ve got a recipe for chronic tendon irritation.

Even exercises that don’t seem forearm-intensive, like deadlifts or lat pulldowns, can contribute if grip fatigue sets in and compensatory patterns emerge. The tendons don’t care whether the load is from a tennis racket or a barbell. Stress is stress.

USING WRIST STRAPS TO REDUCE STRAIN

One of the most practical ways to mitigate tendon overload is by using wrap-around wrist straps strategically. These straps shift the load away from the forearm flexors and extensors, allowing you to maintain intensity without overtaxing the grip. They’re especially useful on heavy pulling days, think deadlifts, barbell rows, and weighted pull-ups, where grip fatigue often precedes muscular fatigue.

Straps can also be helpful during reverse curls and hammer curls, depending on your setup. If you’re using thick-handled dumbbells or a straight bar, straps can reduce the need for aggressive gripping, which in turn lowers tendon strain. That said, they’re not a cure-all. You still need to cycle your grip styles, monitor volume, and prioritize recovery.

ADDITIONAL STRATEGIES FOR PREVENTION

Beyond straps, consider rotating your implements. EZ bars, neutral-grip handles, and cable attachments can offer more ergonomic wrist positions. Incorporate eccentric-focused forearm work to build tendon resilience, and don’t neglect soft tissue care, massage, compression, and targeted mobility work all help.

Most importantly, listen to the early signals. A dull ache in the elbow after training isn’t just soreness, it’s a warning. Address it before it becomes a chronic issue that derails your progress.