Do you have pain and tenderness in your elbow?  

Conditions like lateral epicondylitis (tennis elbow) or medial epicondylitis (golfer’s elbow) aren’t just sports injuries —they’re common overuse injuries in people whose jobs demand constant lifting, reaching, carrying, and gripping. 

What is epicondylitis?  

Both conditions are forms of tendonitis—inflammation of the tendons that attach your forearm muscles to your elbow joint. The pain can show up: 

  • On the outside of the elbow (tennis elbow): from repetitive wrist extension or lifting with your palm down 
  • On the inside of the elbow (golfer’s elbow): from repetitive gripping or lifting with your palm up 

 

Who’s at Risk? 

You might be more likely to develop one of these conditions if your job involves: 

  • Frequent lifting or carrying cases, kegs, or product 
  • Repetitive reaching or stocking motions 
  • Poor body mechanics (lifting with arms fully extended and palm down) 
  • Shoulder weakness (forces the smaller elbow and forearm muscles to work more) 
  • A sudden increase in workload (picking up extra shifts or starting a new workout routine) 

 

Tips to Reduce Risk

  1. Use Proper Body Mechanics
  • Keep elbows close to your body when lifting or carrying 
  • Avoid reaching far out with a heavy object—step closer instead 
  • Lift with a neutral grip (thumb on top, palm facing in2. Warm Up Before Work 
  1. Getting blood flow to the arms and hands can prevent strain:
  • Arm circles (forward and backward) 
  • Wrist flexor and extensor stretches 
  • Gentle gripping and release exercises 
  1. Strengthen Supporting Muscles
  • Strengthening your shoulders, scapular stabilizers, and forearms reduces the load on the elbow tendons. Even 2–3 days a week of light resistance work can help build resilience. 
  1. Listen to Early Warning Signs
  • Don’t ignore pain with gripping or lifting, tenderness at the elbow (especially if it lingers after work), and weakness or aching in the forearm