Elbow joint pain: what’s causing it and how to relieve it

Elbow pain usually isn’t a sign of anything serious.^[1] What many people call “elbow joint pain” often doesn’t start in the joint at all. In adults, a common cause is tendinitis: inflammation of, and injury to, the tendons that attach muscle to bone.^[2] The elbow is also one of the joints least affected by osteoarthritis.^[3]

That matters, because the right fix depends on the cause. Below: how to tell the common causes apart, what helps at home, what a doctor can offer, and the signs that need care the same day.

Where it hurts, and what it might be

The elbow is a hinge joint where three bones meet: the humerus in the upper arm, and the radius and ulna in the forearm. Muscles, ligaments and tendons hold it together.^[3] Pain can come from any of those parts, or from a nerve that runs past the joint. Use this list as a starting point, not a diagnosis.

• Outside of the elbow: pain or burning, a weak grip, and pain that’s worse when you grip or twist. Often tennis elbow, a tendon problem.^[6]
• Inside of the elbow: pain that can run down the forearm toward the wrist, and a weak grip. Often golfer’s elbow, also a tendon problem.^[7][8]
• Tip of the elbow: swelling first, then pain when you lean on it or bend it. Often elbow (olecranon) bursitis.^[9]
• Inside of the elbow, plus tingling fingers: numbness or tingling in the ring and little fingers, worse with the elbow bent. Often cubital tunnel syndrome, a nerve problem.^[10]
• The joint itself: stiffness, losing movement, and a grating or locking feeling. Possibly elbow arthritis.^[3]
• After a fall or a blow: pain, swelling, bruising, or an elbow that looks out of shape. Possibly a sprain, dislocation or fracture.^[5][11]

Common causes of elbow pain

Tennis elbow (lateral epicondylitis)

Tennis elbow is an overuse injury. Repeating the same motions wears down, or sometimes tears, the tendons that join the forearm muscles to the outside of the elbow.^[6] You don’t have to play tennis to get it. Painters, plumbers, carpenters, cooks and butchers get it more often, and so can anyone who grips and twists a lot, such as when typing, using a mouse or using a screwdriver.^[6][12]

The pain usually starts mild and builds over weeks to months. It’s often worse when you lift, grip, shake hands or turn your wrist, and it can affect sleep.^[6][12]

Golfer’s elbow (medial epicondylitis)

Golfer’s elbow is the same kind of tendon injury on the inside of the elbow. Golf can cause it, and so can throwing sports, tennis, weightlifting and some household chores. It usually affects adults between 40 and 60.^[7] Along with inner elbow pain and a weak grip, some people get numbness and tingling in the ring and little fingers, because the ulnar nerve runs close by.^[7][8]

Elbow bursitis

A thin, fluid-filled sac called the olecranon bursa sits at the bony tip of the elbow. It can swell after a hard knock, or after months of leaning your elbow on a desk or armrest. Rheumatoid arthritis and gout are linked to it too.^[9]

The bursa can also become infected, sometimes after a scrape, insect bite or puncture wound, and sometimes with no break in the skin. An infected bursa looks red and feels warm. It needs prompt treatment, because the infection can spread.^[9]

Cubital tunnel syndrome (a trapped ulnar nerve)

The ulnar nerve is the “funny bone” nerve. It runs through a narrow tunnel on the inside of the elbow, and it can get squeezed there. Cubital tunnel syndrome can cause an aching pain on the inside of the elbow, but most of the symptoms are in the hand: numbness and tingling in the ring and little fingers, often when the elbow is bent for a long time, such as when driving, holding a phone or sleeping.^[10] It’s a different nerve problem from carpal tunnel syndrome, which affects a nerve at the wrist.

Elbow arthritis

Osteoarthritis of the elbow happens when the cartilage that covers the ends of the bones wears away. It usually affects people over 50, and it’s more likely after an old elbow fracture or dislocation. The main symptoms are pain and losing range of motion. People often notice a grating or locking feeling. Swelling tends to come later.^[3] If you have rheumatoid arthritis, mention it when you see a doctor about elbow pain.^[6]

For joint pain in general, see our guide to how to treat joint pain.

Sprains, dislocations and fractures

A fall onto an outstretched hand is a common way to hurt the elbow suddenly. It can stretch or tear the ligaments (a sprain), or force the bones out of place (a dislocation).^[5][11] A completely dislocated elbow is very painful, and the arm looks deformed. It’s an emergency.^[5]

Pain that starts higher up

Some elbow and arm pain spreads down from the shoulder, as with a frozen shoulder.^[1] Problems in the neck, such as a herniated disk or arthritis, can also cause arm pain.^[6] Our guide to pain that radiates from the shoulder to the elbow covers this in more detail.

How to relieve elbow pain at home

For elbow pain without a serious injury, start with the self-care below. The NHS suggests trying it for a couple of days, and seeing a doctor if the pain hasn’t gone after a few weeks.^[1]

Rest from what hurts

Cut back on the sport, job task or hobby that sets the pain off. For tennis elbow, MedlinePlus advises resting the arm for 2 or 3 weeks and avoiding or changing the activity that causes symptoms.^[4] For pain that didn’t start with an injury, MedlinePlus suggests gently moving the elbow to keep your range of motion, and contacting your doctor if that hurts or you can’t move it.^[2]

Ice or heat

The NHS suggests a heat pack, or a bag of frozen peas wrapped in a towel, on the sore area for 10 to 15 minutes every few hours.^[1] Always wrap ice in cloth, never put it straight on your skin, and don’t fall asleep with it on, because cold can cause frostbite.^[4][11]

Over-the-counter painkillers

Acetaminophen (Tylenol) or an anti-inflammatory such as ibuprofen (Advil, Motrin) or naproxen (Aleve) can help. Ibuprofen and naproxen ease swelling as well as pain, while acetaminophen helps pain but not swelling.^[11] An anti-inflammatory gel rubbed onto the sore area is another option for tennis elbow.^[12] Ibuprofen gel is flammable, so don’t smoke or go near an open flame while it’s on your skin.^[12] Talk with your doctor first if you have heart disease, high blood pressure, kidney or liver disease, or a history of stomach ulcers or internal bleeding, and don’t take more than the label says.^[11]

After a sprain: compress and raise it

For a sprained elbow, MedlinePlus describes the RICE approach: rest, ice, compression and elevation. Wrap the elbow with an elastic bandage or compression wrap, and raise it above the level of your heart, propped on pillows.^[11] For other elbow pain, the NHS simply advises raising the arm if it’s swollen.^[1]

Take pressure off the tip of the elbow

If you have bursitis that isn’t infected, avoid leaning on the swollen elbow. An elbow pad can cushion it.^[9]

If your fingers tingle

For cubital tunnel symptoms, AAOS suggests these changes:^[10]

• Avoid keeping your arm bent for long periods.
• At a computer, make sure your chair isn’t too low, and don’t rest your elbow on the armrest.
• Don’t lean on your elbow, for example on an open car window while driving.
• Keep your elbow straight at night. A towel wrapped loosely around the straight arm, or an elbow pad worn backward, can help.

Braces, straps and pads

For tennis or golfer’s elbow, a counterforce brace or forearm strap wraps around the upper forearm and takes some of the pressure off the muscles. You can buy one at most drugstores.^[4][8] AAOS notes that a counterforce brace can occasionally cause more forearm pain, and that a doctor may suggest a counterforce brace or a wrist brace that rests the tendons.^[7] For cubital tunnel syndrome, a doctor may prescribe a padded brace or splint to keep the elbow straight at night.^[10] For more on the main types, see our bracing guide.

Exercises for elbow pain

Exercise is the main treatment for golfer’s elbow and a common part of care for tennis elbow, but the right moves depend on your diagnosis, so it pays to learn them from a physical therapist.^[4][7][13] What the sources say:

• Start gently. For tennis elbow, the NHS suggests simple exercises such as bending and straightening your arm.^[12] After a sprain or other injury, only move the elbow when your provider says to.^[11]
• Stretch first, then strengthen. For golfer’s elbow, AAOS says the first goal is full, pain-free wrist movement. Strengthening comes after that.^[7]
• Use a program you trust. AAOS publishes a therapeutic exercise program for tennis and golfer’s elbow. It says to do it under your doctor’s supervision.^[13]
• Get help if it isn’t improving. The NHS says physical therapy may help if tennis elbow hasn’t improved after 6 weeks of home treatment.^[12]

Treatments your doctor may offer

A doctor will ask where it hurts and what makes it worse, and examine your arm. You may need an X-ray to check for a fracture or arthritis. An MRI or a nerve test is usually saved for symptoms that don’t settle, or to rule out other causes.^[6][7] Depending on the cause, treatment may include:

• Physical or occupational therapy. This can include stretching and strengthening for the wrist and forearm, massage and ultrasound therapy.^[6][12]
• Steroid injections. They can ease pain, but AAOS advises using them very sparingly for tennis elbow, because too many injections can weaken the bone where the tendon attaches. For golfer’s elbow, some research suggests they may slow recovery.^[6][7] They’re generally not used for cubital tunnel syndrome, because of the risk to the nerve.^[10] For elbow arthritis, they work in most people, but the relief is temporary.^[3] See our guide to joint injections.
• Draining the bursa. If bursitis might be infected, a doctor may remove fluid with a needle to test it, and may start antibiotics.^[9]
• Newer options. Platelet-rich plasma (PRP) injections and shock wave therapy are sometimes used for tennis and golfer’s elbow. Studies on PRP are mixed, and many doctors consider shock wave therapy experimental. For golfer’s elbow, AAOS says it isn’t yet known how well these work compared with a stretching and strengthening program.^[6][7]
• Surgery. It’s a last resort.^[2] For tennis elbow, AAOS says 80% to 95% of people do well without it, and surgery is considered only if symptoms haven’t responded after 6 to 12 months.^[6] For cubital tunnel syndrome, it may be needed if other treatment hasn’t worked or the nerve is badly squeezed. For advanced arthritis, options range from arthroscopy to a joint replacement.^[3][10]

Keeping elbow pain from coming back

• Check your technique and gear. Ask a coach or instructor to look at your form. For tennis, a different racquet grip size may help, and for golf, lighter clubs may help.^[4][8]
• Build up slowly. Increasing the intensity of your activity too quickly raises your risk of injury.^[14]
• Set up your desk. If computer work is the trigger, look at how your chair, desk and computer are set up. A wrist support or a roller mouse may help.^[4]
• Pad and protect. Use padding when you put a lot of pressure on a joint, take regular breaks, and clean any cuts on the elbow.^[15]
• Keep your arms strong. If you do heavy work or sports, AAOS advises keeping up the strength of the muscles around the elbow.^[3]

Common questions

How long does tennis elbow take to heal?

It usually gets better after a few weeks of resting the arm, but it can sometimes last more than a year.^[12] Most people recover without surgery.^[6]

Why does my elbow hurt more at night?

Tennis elbow sometimes causes pain at night.^[6] If your fingers go numb or you wake with them “asleep,” the ulnar nerve may be the cause, because many people sleep with their elbows bent, and that stretches the nerve.^[10]

Can I keep playing sports with elbow pain?

Cut back or stop the activities that cause pain while it settles. For tennis elbow, that can mean several weeks.^[6] A rehab program with exercise is usually recommended before you go back to the sport that caused the injury.^[14]

Why does my child’s elbow hurt?

In young children, a common cause is nursemaid’s elbow, a partial dislocation that often happens when someone pulls on the child’s straightened arm. The child usually refuses to use the arm. Any elbow pain in a child should be checked by a doctor.^[2]

Sources

1. NHS. Elbow and arm pain. Page last reviewed January 26, 2024.
2. MedlinePlus. Elbow pain. Review date August 27, 2024.
3. American Academy of Orthopaedic Surgeons (AAOS) OrthoInfo. Osteoarthritis of the Elbow.
4. MedlinePlus. Tennis elbow. Review date August 27, 2024.
5. American Academy of Orthopaedic Surgeons (AAOS) OrthoInfo. Elbow Dislocation.
6. American Academy of Orthopaedic Surgeons (AAOS) OrthoInfo. Tennis Elbow (Lateral Epicondylitis).
7. American Academy of Orthopaedic Surgeons (AAOS) OrthoInfo. Medial Epicondylitis (Golfer’s Elbow).
8. MedlinePlus. Medial epicondylitis – golfer’s elbow. Review date November 16, 2025.
9. American Academy of Orthopaedic Surgeons (AAOS) OrthoInfo. Elbow (Olecranon) Bursitis.
10. American Academy of Orthopaedic Surgeons (AAOS) OrthoInfo. Ulnar Nerve Entrapment at the Elbow (Cubital Tunnel Syndrome).
11. MedlinePlus. Elbow sprain – aftercare. Review date September 2, 2025.
12. NHS. Tennis elbow. Page last reviewed May 31, 2024.
13. American Academy of Orthopaedic Surgeons (AAOS) OrthoInfo. Therapeutic Exercise Program for Epicondylitis (Tennis Elbow/Golfer’s Elbow).
14. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). Sports Injuries (covers tendinitis and bursitis). Last reviewed September 2024.
15. NHS. Bursitis. Page last reviewed October 30, 2023.
16. NHS. Septic arthritis. Page last reviewed September 3, 2026.