Pain lifting a kettle or a bag
Lifting with the palm facing down catches on the outside of the elbow.
Lifting
Tennis & Golfer’s Elbow · Physiotherapy · Lahore
Gripping hurts?Tennis or golfer’s elbow.Tendons get stronger.
Pain on the outside or inside of the elbow when you lift a kettle, twist a lid, carry a bag or shake hands. It is a tendon that has lost some of its capacity, and it improves with the right loading, not rest. Private physiotherapy with a female physiotherapist in Lahore, at the studio or at home.
Tennis elbowGolfer’s elbowElbow pain liftingWeak gripForearm painLateral epicondylitisHome exercisesFemale physiotherapistLahore
The short answer
What is elbow tendinopathy, and how does physiotherapy help?
Elbow tendinopathy is pain from a forearm tendon where it attaches at the elbow. Tennis elbow is on the outside, where the muscles that lift the wrist and fingers attach; golfer’s elbow is on the inside, where the muscles that bend the wrist and grip attach. It usually follows more gripping or lifting than the tendon was ready for, and most people who have it have never played tennis or golf.
Physiotherapy starts by confirming which tendon it is and ruling out a tear, a nerve or the neck. Then it eases the tasks that flare it and builds the tendon back up with a graded loading programme over weeks, from held wrist lifts to slow lowering, grip and forearm strength, until gripping and lifting are comfortable again.
At a glance
Common, slow,and very treatable.
Elbow tendinopathy is one of the most common reasons for arm pain in working-age adults. It takes patience, and it responds to the right load.
- 1 to 3%Of adults
have tennis elbow at any one time.
- 40 to 60The usual age
Most people are in their forties or fifties when it starts.
- 7 to 10×Tennis over golfer’s
The outside of the elbow is affected far more often than the inside.
- 8 to 12 weeksOf loading
A typical programme to rebuild the tendon, progressing at its pace.
What you may notice
Does any of thissound like you?
Jar lids and door handles
Twisting, turning a key or wringing out a cloth hurts at the elbow.
TwistingA weaker grip
Things feel heavier than they should, and you may drop a cup or put things down quickly.
GripShaking hands hurts
A firm handshake or squeezing something brings on a sharp pain.
HandshakeA sore bony bump
Pressing just in front of the bump on the outside, or inside, of the elbow is tender.
TenderWorse after typing
Long spells on a keyboard or mouse leave the forearm aching.
KeyboardSCROLL FOR THE ASSESSMENT TO FIND YOUR ROOT CAUSE
Outside or inside?
Tennis elbowor golfer’s elbow.
The same kind of tendon problem in two places. Where it hurts, and what makes it worse, usually tells them apart.
Tennis elbow (outside)Golfer’s elbow (inside)
WhereThe bony bump on the outside of the elbowThe bony bump on the inside of the elbow
TendonThe muscles that lift the wrist and fingersThe muscles that bend the wrist and grip
Worse withLifting palm down, twisting lids, typingGripping and carrying, bending the wrist, throwing
How commonMuch more commonLess common
Look-alikeThe radial nerve, or pain from the neckThe ulnar nerve: tingling in the little and ring fingers
Pain at the front of the elbow after a pop while lifting is neither: it may be a torn biceps tendon and needs prompt medical assessment.
Where it can come from
One sore elbow.Several possible sources.
Pick a step to see where it sits in the elbow and forearm. These describe terms you may hear; they are not a checklist for diagnosing yourself.
- Most often
The muscles that lift the wrist and fingers share one short tendon on the bony bump on the outside of the elbow. When it can no longer take the load of gripping and lifting, it becomes sensitive and thickened: lateral elbow tendinopathy, by far the more common kind.
- Less often
The muscles that bend the wrist and grip share a tendon on the bump on the inside of the elbow. Gripping, carrying and bending the wrist under load can make it sensitive in the same way: medial elbow tendinopathy.
- Why it hurts
A firm grip tightens the forearm muscles on both sides, and their pull is anchored at the elbow. That is why a kettle, a door handle, a jar lid or a handshake hurts at the elbow, not in the hand.
- Why it happens
It usually follows a rise in gripping or lifting the tendon was not ready for: a busy spell of housework, a new job, a new baby to carry, or more time on a keyboard. The tendon recovers by being loaded gradually, not by resting.
- Needs assessment
The radial nerve on the outside and the ulnar nerve behind the inside bump can be irritated too. Tingling, numbness or weakness in the hand points to a nerve rather than a tendon, and needs assessment.
A teaching drawing of a woman’s right arm from the front, palm forward, not your arm. Where pain is felt is a clue, not a diagnosis, which is why an assessment matters.
Inside the elbow
A tendon that adapts,not one that is worn out.
The 3D model of a woman’s elbow and forearm follows each point as you read: the two common tendons, the grip easing, the wrist lowering slowly under load, and the hand squeezing as the forearm turns.
01
Find the tendon
The tendon on the outside of the elbow (tennis elbow) or the inside (golfer’s elbow) is pinpointed, and a tear, a nerve and the neck are ruled out.
02
Ease the irritation
The tasks that flare it are eased for a while, with lighter or palm-up grips, bigger handles and breaks, so the tendon can settle without being rested completely.
03
Load it slowly
Held wrist lifts, then slowly lowering the wrist under a light weight, teach the tendon to take load again. The programme progresses as it responds.
04
Grip and the whole arm
Grip, forearm turning and strength up to the shoulder rebuild the capacity for lifting, carrying and work, with a plan to keep it.
How it is assessed
An assessment,not a guess.
Elbow tendinopathy is diagnosed from your story and a careful examination. A scan is rarely needed. This is what a physiotherapist checks.
Rule out the rest
- A pop, bruising or weakness: a possible tear
- Tingling or numbness: a nerve
- Neck pain spreading to the arm
The tendon
- Where exactly it is tender
- Pain with a resisted wrist or finger lift
- Grip strength, compared side to side
The whole arm
- Elbow, wrist and forearm movement
- Shoulder and shoulder-blade strength
- How you grip, lift and carry
Your day
- Housework, cooking and childcare
- Keyboard, phone and work tasks
- What you most want to get back to
Ultrasound or MRI is considered when the picture is unclear, symptoms are not improving as expected, or a tear is suspected.
Myths and facts
What people believe,and what helps.
A few common beliefs about tennis elbow make it last longer. These are the ones we hear most.
The mythThe evidence
RestRest the arm until it stops hurtingLong rest weakens the tendon; graded loading is how it recovers
InflamedIt is inflamed, so anti-inflammatories will fix itIt is mostly a change in the tendon itself, which loading improves
InjectionAn injection will cure itIt eases pain briefly but is linked with slower recovery and more relapses
StrapA strap will heal itA strap can ease pain during tasks; it does not rebuild the tendon
TennisOnly tennis players get itMost people with it do not play tennis; gripping and lifting cause it
None of this means your pain is not real. It means a well-dosed loading programme is the most reliable way out.
Recovery in phases
Three phases.Progress by response.
The phases overlap and are adapted to you; they are not a fixed timetable.
- Weeks 1 to 2
Settle and hold
Ease the tasks that flare it, and start held wrist lifts that calm the pain.
- Weeks 2 to 8
Load and lower
Slow wrist lowering with a light weight, grip and forearm work, building up steadily.
- Weeks 8 to 12+
Strength and return
Heavier, faster and more task-like loading for work, home and sport.
Long-standing tennis elbow can take longer. Exercise should settle within a day; if it flares for longer, the load is eased, not stopped.
Tennis and golfer’s elbow exercises at home
Six moves,built up slowly.
Based on the loading exercises used in NHS physiotherapy for elbow tendinopathy. Use only the exercises agreed with your physiotherapist; discomfort up to a mild level is fine, sharp pain is not.
015 holds of 30 to 45 seconds.
Held wrist lift
Calm the pain and start loading the tendon.
- Sit with your forearm resting on a table, palm down, hand over the edge.
- Lift the back of your hand up against your other hand, which stops it moving.
- Hold the push steady without moving, then relax.
023 sets of 15, once a day.
Slow wrist lowering
Rebuild the tendon by loading it as it lengthens.
- Rest your forearm on a table, palm down, holding a water bottle or light weight.
- Use your other hand to help lift the wrist up.
- Lower it slowly on its own, over three to four seconds.
0310 squeezes, 2 to 3 times a day.
Grip squeeze
Bring back grip strength.
- Hold a rolled-up towel or a soft ball with your elbow straight or slightly bent.
- Squeeze firmly but comfortably.
- Hold for a few seconds, then let go slowly.
0410 each way.
Towel twist
Load the forearm muscles in a twisting grip.
- Hold a rolled towel in both hands in front of you, elbows bent.
- Wring the towel as if squeezing out water, one hand turning down, the other up.
- Change direction and repeat.
0510 each way; hold nearer the end to make it lighter.
Forearm turning
Strengthen turning the palm up and down.
- Rest your forearm on a table, hand over the edge, holding a hammer or bottle upright.
- Slowly turn your palm down, then back up and over to palm up.
- Keep the elbow still and the movement smooth.
063 sets of 15; your physiotherapist sets the weight.
Palm-up wrist curl
Strengthen the grip muscles, for golfer’s elbow.
- Rest your forearm on a table, palm up, holding a light weight.
- Curl your wrist up, then lower it slowly over three seconds.
- Keep the forearm on the table throughout.
Pain during exercise should stay mild and settle within a day. Stop and ask for advice if it is sharp, keeps building, or your hand tingles or feels weak.
Day to day
What helps at home,and what does not.
Small changes to how you grip and lift let the tendon settle while it rebuilds.
Lift with your palm up
For tennis elbow, carry bags, pans and the kettle with your palm facing up, or with both hands.
Use bigger handles
Thicker handles on cutlery, pens and tools need less grip; a jar opener saves the twist.
Break up repeated gripping
Chopping, cleaning and wringing are easier in shorter spells, swapping hands where you can.
Set up the keyboard
Rest your wrist level on the desk, keep the mouse close, and take short breaks from typing.
Try a strap for heavy tasks
A forearm strap just below the elbow can ease pain while you lift; take it off at rest.
Ice or heat for comfort
A cold pack for a flare, or heat for an aching forearm, up to 15 to 20 minutes wrapped in a towel.
Pain relief is a matter for your doctor or pharmacist. Tell them, and us, if pain is stopping you working, sleeping or looking after your family.
Step by step
Find the tendon, then a plan around your life.
01
A private conversation
How it began, which tasks hurt, your work, home and childcare, any pop, tingling or neck pain, and what you want to get back to.
02
A careful examination
Which tendon is sensitive, your grip strength, the nerves and the neck, and how you lift and carry. Nothing is forced.
03
A clear explanation
What is likely going on, what is not, and whether you need a doctor or a scan first. Most people do not.
04
Your plan, that day
Changes to the tasks that flare it and your first loading exercises, with how much, how often and how to progress.
Care designed for women
Private care.Personal attention.
Munaza Physio Studio is a women-only physiotherapy practice. Your elbow is assessed one-to-one by a female physiotherapist in a private room, so you can explain your day, at home or at work, without hesitation.
01
Women-only environment with a female physiotherapist
02
A private room for assessment and treatment
03
One-to-one sessions, never a shared slot, never rushed
04
Housework, childcare and desk work understood
05
Home visits across Lahore when travelling is hard
Real Stories
From realwomen.
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5.0 Google
My mother had a stroke that left her right arm and leg immobile. With Dr. Munaza’s expert physiotherapy, she regained full movement completely painfree and without any medication. We’re truly grateful for her care and professionalism.
Ayesha Humayoun4 weeks ago
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I took home sessions for my neck, shoulder, back, and hip pain. Alhamdulillah, all my pain is gone like a magic. Even my headache, which I had for many years, got better with the exercises. Thank you so much Dr Munaza for your kind treatment and care. May Allah bless you.
Fatima Ishaq4 months ago
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“Dr. Munaza treated my neck and shoulder pain, as well as my muscle pull issue, very effectively. With the help of exercises and therapy, I feel much better now. She is very kind, caring, and cooperative. Highly recommended!”
Mano Bili4 months ago
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I had neck pain with headaches for a long time. After treatment with Dr. Munaza, my pain got much better and the headaches eased. She listened carefully, treated me gently, and explained everything clearly. I feel relaxed and thankful for her care Best physiotherpist in the area👍🏻
Zainab Arif4 months ago
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Dr. Munaza is very kind and professional. My shoulder pain improved within a few sessions. Highly recommended!!!!
Hira Khalid2 months ago
Simple pricing
Choose yourrecovery.
Transparent pricing, with a personalised assessment at the start of every plan.
Clinic sessions start from PKR 1,500.
Home visit pricing depends on your location and condition, contact us for a quote.
Book AssessmentYour tendon can adapt
Do not rest it. Do not force it. Load it well.
Elbow tendinopathy is a tendon that has fallen behind the load it carries. Given the right load, a little more each week, it catches up, and gripping and lifting become easy again.
Questions
Tennis and golfer’s elbow: your questions answered.
What is the difference between tennis elbow and golfer’s elbow?+
Both are tendinopathy: a tendon that has become sensitive and less able to take load. Tennis elbow (lateral elbow tendinopathy) is on the outside of the elbow, where the muscles that lift the wrist and fingers attach. Golfer’s elbow (medial elbow tendinopathy) is on the inside, where the muscles that bend the wrist and grip attach. Tennis elbow is several times more common.
Do I need to play tennis to get tennis elbow?+
No. Most people with tennis elbow do not play tennis. Gripping, lifting and repeated wrist or forearm tasks provoke it: housework, cooking, carrying shopping or a baby, gardening, typing and using a mouse, and many jobs that use the hands.
Why does lifting a kettle or shaking hands hurt?+
Gripping and lifting with the palm down pulls on the tendon that anchors the wrist and finger muscles to the outside of the elbow. When that tendon is sensitive, a firm grip, a lift, twisting a lid or turning a door handle makes it hurt, often with a weak-feeling grip.
How long does tennis elbow take to get better?+
It is slow but it does improve. Many people are much better within a few months of the right loading, but it can take six months to a year or longer to settle completely, especially if it has been there a long time. Steady progress in what you can grip and lift matters more than the date.
Should I rest my arm completely?+
No. Complete rest lets the tendon and muscles weaken further. Ease off the tasks that clearly flare it for a while, keep the arm moving, and start gentle loading that is set to your tendon. Acute injuries and tendon repairs are different: follow your treating team’s instructions.
Do steroid injections help tennis elbow?+
They can ease pain for a few weeks, but research has linked them with slower recovery and more relapses over the following year compared with exercise-based care. They are a decision to make with your doctor, knowing the trade-off.
Should I wear an elbow strap or brace?+
A strap just below the elbow eases pain during gripping for some people, and is fine to use for tasks that hurt. It does not strengthen the tendon, so it works best alongside an exercise programme rather than instead of one.
What exercises help tennis elbow?+
A loading programme for the forearm muscles: often a held wrist lift (an isometric) to start, then slowly lowering the wrist with a light weight, grip work, a towel twist and forearm turning, building up over weeks. The exercises should be uncomfortable at most, not sharply painful, and should settle within a day.
Why do my fingers tingle with elbow pain?+
Tingling, numbness or weakness in the hand points to a nerve rather than the tendon, such as the ulnar nerve on the inside of the elbow (little and ring fingers) or a nerve from the neck. That needs assessment, and urgently if weakness is getting worse.
I felt a pop at the front of my elbow while lifting. Is that tennis elbow?+
No. A sudden pop with pain at the front of the elbow, bruising, a change in the shape of the upper arm or weakness turning the palm up can mean a torn biceps tendon. That needs prompt medical assessment, as a repair works best early.
Can I keep working, cooking and looking after my children?+
Usually yes, with changes: lift with your palm facing up or with two hands, use bigger handles, take breaks from repeated gripping, and set up your keyboard and mouse so the wrist rests level. We will help you adjust the tasks that matter most to you.
Is there a female physiotherapist for tennis elbow in Lahore?+
Yes. Munaza Physio Studio in Allama Iqbal Town, Lahore, is a women-only practice. Your assessment and treatment are one-to-one with a female physiotherapist in a private room, at the studio or at home across Lahore.
Safety first
Some elbow symptoms need a doctor first.
Arrange prompt medical review: A sudden pop with bruising, a change in the shape of the upper arm, or weakness bending the elbow or turning the palm up may be a tendon tear. A hot, swollen elbow with fever, numbness that persists, or weakness that is getting worse also needs a doctor before exercise.
Know the limits of a general guide: This educational page cannot diagnose you. After a tendon repair or other surgery, your surgical protocol overrides general exercise advice. A qualified clinician should review your suitability for exercise.
- A deformed arm after an injury, or a cold, pale or blue hand.
- Arm pain with chest pressure, breathlessness, sweating or faintness.
- Sudden weakness or numbness of the arm with drooping of the face or slurred speech.
Your next step
One messageis enough to begin.
Tell us which side of your elbow hurts, how long it has, and what it is stopping you doing. We will tell you honestly how physiotherapy can help. Women-only · One-to-one · At the studio or at home in Lahore.