Tennis and Golfer's Elbow: A Practical Rehab Timeline (Weeks 0–8)
Two sides of the same elbow
Lateral epicondylitis (tennis elbow) irritates the common extensor origin; medial (golfer's elbow) hits the flexor–pronator mass. In real life, tradies, lifters, parents who suddenly lift toddlers, and desk workers on a new mouse all get these — you don't have to play racquet sports.
Stage 0–2: calm and keep moving
Relative rest from the worst aggravators, not a splinted holiday. We adjust training and work setup, add isometric holds in pain-tolerable ranges, and set a load ladder you can follow without flaring. Pain up to 3–4/10 that settles within 24 hours is a common target during loading.
Stage 2–4: build capacity
Heavy-slow resistance for wrist extensors (or flexors on the medial side), progressive in weight and time under tension, usually every second day. We often combine with shoulder and scapular work — a stiff chain loads the elbow harder.
Stage 4–8: return to function
Eccentrics, task simulation, and then sport- or work-specific power. If you're returning to the gym, we sequence grip-intensive lifts so you're not at peak tendon load cold.
Link to the tendon cluster
Principles match our tendon injuries guide and the loading philosophy we use in lower-limb and shoulder rehab. For elbow in throwing sports, a coach + physio + gradual volume plan makes the difference between relapse and return.
Book an elbow physio session
Don’t self-prescribe six months of the same low-level stretch. Book with Evolve Physio & Mastery in Cabramatta. We work with clients from across Southwest Sydney.
Frequently Asked Questions
Should I use a brace?
Counterforce straps can help some people in the irritable stage by offloading the tendon origin during aggravating tasks. They are an adjunct, not a substitute for progressive strengthening.
Is it really 'inflammation'?
Early on there can be an inflammatory response, but most cases beyond a few weeks behave like other tendinopathies — a failed healing / overload picture. The rehab focus is on gradual, heavy-slow-tolerant loading rather than only ice and rest.
When can I go back to the gym or sport?
When daily tasks and isometric strength tests are back near baseline, we add eccentric and then plyometric and sport-specific work. Rushing the barbell usually resets the clock.
Do I need an ultrasound?
Often no for straightforward clinical cases. Imaging is useful when the story doesn't fit, or after a year of well-delivered care without progress — your physio and GP can coordinate that.
Is a cortisone shot the answer?
Injections can offer short-term pain relief; evidence for long-term benefit over exercise is limited, and in tendinopathy there is a risk of worse outcomes if people use a shot as a pass to return to the same load too soon. Individual decision with your doctor.
