You don’t need to play tennis or golf to get tennis elbow or golfer’s elbow. These conditions — technically lateral and medial epicondylitis — affect anyone who repeatedly grips, twists, or extends their wrist. Painters, plumbers, cooks, desk workers who use a mouse all day — they’re all candidates.
The result: a nagging, sometimes sharp pain at the elbow that makes gripping a coffee cup, turning a doorknob, or shaking hands genuinely uncomfortable.
What’s Actually Happening
Tennis Elbow (Lateral Epicondylitis)
Pain on the outside of the elbow where the forearm extensor tendons attach. Caused by repetitive wrist extension and gripping motions. Hurts when you grip objects, turn your palm up, or straighten your arm against resistance.
Golfer’s Elbow (Medial Epicondylitis)
Pain on the inside of the elbow where the forearm flexor tendons attach. Caused by repetitive wrist flexion and gripping. Hurts when you squeeze objects, turn your palm down, or flex your wrist.
Despite the name “epicondylitis” (implying inflammation), these conditions are primarily tendinopathy — degeneration and failed healing of the tendon, rather than active inflammation. This is why they can persist for months and respond differently than acute injuries.
Why the Elbow Responds Well to Topical Treatment
The elbow is an excellent location for topical pain relief:
- Tendons are extremely superficial — right under the skin, with minimal fat or muscle between
- Small treatment area — a dime-sized application covers the affected tendon
- Easy to access — you can apply precisely to the tender spot
- Thin skin — good penetration of active ingredients
How Menthol Helps Tendon Pain
- Immediate pain reduction — cooling signal competes with pain at the nerve level
- Increased blood flow — after initial cooling, menthol promotes circulation to the tendon, which is critical because tendons have notoriously poor blood supply
- Muscle relaxation — forearm muscles that pull on the affected tendon relax, reducing tension at the attachment point
- Functional improvement — with less pain, you can perform the eccentric exercises that are the most evidence-based treatment for tendinopathy
How to Apply
- Locate the tender point — press around the bony bump on the outside (tennis) or inside (golfer’s) of your elbow; you’ll know when you find it
- Apply directly to the tender area and surrounding tissue
- Extend down the forearm 3–4 inches — the muscle bellies that pull on the tendon benefit from treatment too
- Apply before and after aggravating activities
Recovery Strategy
Tendon healing is slow — expect 3–6 months for full resolution. A comprehensive approach includes:
- Eccentric exercises — the gold standard for tendinopathy rehabilitation
- Activity modification — reduce (don’t eliminate) aggravating movements
- Counterforce brace — worn just below the elbow, it changes how force loads the tendon
- Topical relief — manage daily pain so you can maintain function and do your exercises
- Ergonomic adjustments — mouse position, keyboard height, grip size on tools
Eccentric Exercise (Tyler Twist — Tennis Elbow)
- Hold a thin rubber bar or rolled towel with both hands in front of you
- Twist the bar by extending the unaffected wrist upward
- Maintaining the twist, slowly let the affected wrist untwist (extend downward)
- 3 sets of 15 repetitions, twice daily
Apply topical cream before exercises to improve comfort.
When to See a Doctor
- Pain that doesn’t improve after 6–8 weeks of conservative treatment
- Inability to carry everyday objects
- Night pain that disrupts sleep
- Numbness or tingling in the hand (possible nerve involvement)
- Elbow locking, catching, or swelling
About TPR20
TPR20 Pain Relief Cream is a topical menthol cream for temporary relief of minor aches and pains of muscles and joints. The elbow is one of the most accessible locations for topical application. Apply to the tender point and surrounding forearm for a cooling sensation.
The Bottom Line
Tennis elbow and golfer’s elbow are slow to heal but absolutely manageable with the right approach. Topical menthol cream is particularly effective here because the tendons are so close to the skin surface. Use it to manage daily comfort while you do the eccentric exercises that drive actual recovery.
Keep Reading
- Carpal Tunnel Pain Relief
- Topical Pain Relief for Arthritis
- Sore Muscles After Exercise?
- Topical vs. Oral Pain Relief: Which Works Better?
Disclaimer: TPR20 is a topical menthol cream for temporary relief of minor aches and pains of muscles and joints. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new pain management regimen.