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Patient Questions  /  Elbow pain when gripping

Shoulder, Elbow & Hand

Why Does My Elbow Hurt When I Grip or Lift Things?

Most often it's tennis elbow, an overloaded tendon on the outer side of the elbow where your wrist and grip muscles attach. Pain on the inner side is often golfer's elbow. Both are common in people who never play sports, and most improve without surgery, though it can take a few months.

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Why gripping hurts

The muscles that grip, lift and twist with your hand and wrist attach to small bony points on each side of the elbow. Repeated gripping, lifting, typing, using tools or yard work can overload the tendon where it attaches. Then everyday things like lifting a mug, shaking hands or turning a doorknob become painful.

  • Outer elbow pain (tennis elbow) often hurts most when gripping or lifting with your palm facing down.
  • Inner elbow pain (golfer's elbow) often hurts with gripping, carrying, and bending the wrist.

What helps

  • Ease the load, don't stop completely. Take breaks from repetitive gripping and spread tasks out through the day.
  • For outer elbow pain, lift with your palm facing up and keep objects close to your body.
  • Use thicker handles or padded grips on tools, and don't squeeze harder than you need to.
  • A forearm strap helps some people with symptoms in the short term.
  • Gradual strengthening of the wrist and forearm is the core of recovery for most people.

These tendon problems tend to improve slowly. Many people need several months, and some soreness during exercise is OK as long as it settles by the next day. Steady progress matters more than speed.

When to see a doctor

See a doctor promptly if you have:

  • Arm pain with chest pressure, shortness of breath or sweating: call 911
  • A pop at the front of the elbow with bruising or a bulge in the upper arm: see a doctor promptly
  • Swelling, deformity, or not being able to straighten or bend the elbow after a fall
  • A hot, red, swollen elbow with fever
  • Numbness or tingling in the ring and little fingers, or a weak grip

How physical therapy at ARI can help

A physical therapist finds which tendon is involved, checks your neck, shoulder and wrist too, and gives you a step-by-step strengthening plan with hands-on care and practical changes for work and home.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Tennis elbow and golfer's elbow →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026