Why Does The Outside Of My Elbow Hurt?

Common Causes Of Outer Elbow Pain

Outer elbow pain is one of the most common elbow complaints seen in physiotherapy clinics. For some people, the pain develops gradually over several weeks. Others notice symptoms after increasing gym training, starting a new hobby, returning to sport, or spending long hours performing repetitive tasks.

The discomfort is usually felt on the bony area on the outside of the elbow and can sometimes spread down the forearm. At Sydney Physio Clinic in Sydney CBD, we commonly assess people experiencing outer elbow pain that is affecting work, exercise, sport, and everyday activities.

Where Is Outer Elbow Pain Felt?

Outer elbow pain is usually felt around the prominent bony area on the outside of the elbow.

People often describe:

• Pain when gripping objects
• Pain lifting shopping bags
• Discomfort carrying a coffee cup
• Pain using tools
• Symptoms during gym training
• Aching after repetitive activities

In some cases, symptoms may also extend into the upper forearm.

What Causes Outer Elbow Pain?

Several structures can contribute to pain on the outside of the elbow.

One of the most common causes is irritation of the tendons that attach to the outer part of the elbow.

This is often referred to as tennis elbow, although many people who develop symptoms have never played tennis.

Outer elbow pain may also develop due to:

• Repetitive gripping activities
• Manual work
• Gym training
• Racquet sports
• Sudden increases in activity levels
• Prolonged computer use

Can The Gym Cause Outer Elbow Pain?

Yes.

Many active people notice symptoms while training.

Exercises that commonly aggravate the outside of the elbow include:

• Pull ups
• Rows
• Deadlifts
• Bicep curls
• Heavy gripping exercises

Often the issue is not one specific exercise but a sudden increase in training volume, intensity, or frequency.

What About Office Workers?

Although outer elbow pain is often associated with sport, office workers can also develop symptoms.

Extended periods of keyboard and mouse use may contribute to increased demands on the muscles and tendons of the forearm.

For some Sydney CBD workers, symptoms become most noticeable towards the end of a busy workday.

Why Does Gripping Make It Worse?

The muscles responsible for gripping attach near the outside of the elbow.

When these muscles are repeatedly loaded, the tendon attachment can sometimes become sensitive.

This is why activities such as:

• Opening jars
• Carrying shopping bags
• Lifting weights
• Using hand tools
• Playing racquet sports

often provoke symptoms.

When Should Outer Elbow Pain Be Assessed?

It may be worth seeking physiotherapy assessment if:

• Symptoms have been present for several weeks
• Pain is affecting work
• Gym training is becoming difficult
• Grip strength feels reduced
• Symptoms are gradually worsening
• You are avoiding activities because of pain

How Can Physiotherapy Help?

At Sydney Physio Clinic, assessment focuses on identifying the activities and loading patterns contributing to symptoms.

This may include:

• Elbow mobility assessment
• Grip strength testing
• Tendon assessment
• Exercise review
• Workstation considerations
• Activity modification advice
• Prescription of appropriate supports 

Management is then tailored to the individual’s goals, whether that involves returning to sport, gym training, work, or daily activities.

What Does Research Say?

Research suggests that progressive strengthening and appropriate load management play an important role in the rehabilitation of many tendon-related elbow conditions. Complete rest is often less effective than gradually rebuilding tolerance to activity.

FAQs About Outer Elbow Pain

What is the most common cause of outer elbow pain?

Tendon irritation, commonly referred to as tennis elbow, is one of the most frequent causes.

Can I get tennis elbow if I don’t play tennis?

Yes. Most people with tennis elbow have never played tennis. It commonly develops from work, gym training, or repetitive gripping activities.

Why does my elbow hurt when I lift weights?

Exercises involving gripping and pulling can increase the load through structures on the outside of the elbow.

Should I stop going to the gym?

Not necessarily. Many people can continue training with temporary exercise modifications.

When should I see a physiotherapist?

If symptoms are recurring, worsening, or limiting activities you enjoy, assessment may be beneficial.

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