Fix Your Elbow Pain — Without the Guesswork
Most rehab advice skips the hard part — when to rest, when to push, and how to load the tendon without making things worse.
This site gives you the straight answers, based on real clinical experience.
Where Does It Hurt?
Outer elbow pain
Sharp pain with gripping, lifting, or typing? This is likely Tennis Elbow (lateral epicondylitis).
Inner elbow pain
Burning or sharp pain with curls, pushups, or desk work? Likely medial tendon stress. (Golfer’s Elbow or medial epicondylitis).
Radiating or mixed pain
Numbness, tingling, or pain into the forearm? Could be nerve tension or complex overload. (Possible Nerve entrapment).
Your roadmap to recovery
Phase 1 Calm irritation
Goal: Reduce overload
Summary: Short-term load reduction, bracing, taping
Phase 2: Restore mobility
Goal: Loosen restrictions
Summary: Gentle stretches, nerve glides, tissue work
Phase 3: Rebuild load tolerance
Goal: Strengthen the tendon safely
Summary: Eccentric/isometric exercises, progressions
Phase 4: Return to activities / sports
Goal: Build confidence + capacity
Summary: Reload into your daily or gym demands
