Pain on Inside of Elbow: Likely Causes and What Helps

Pain on inside of elbow is common, and it usually has one of a few familiar sources. Most often it is a tendon that has been asked to grip too much. Sometimes it is a nerve that dislikes being bent for long. Less often it is a strained ligament from throwing. This page helps you work out which one sounds like yours.

The inside of the elbow is the side nearest your body when your palm faces forward. Feel for the bony bump there. Several muscles that bend your wrist, curl your fingers and turn your palm down attach to that bump through a shared tendon. A tendon is the tough cord that joins muscle to bone.

What causes pain on the inside of the elbow

Golfer's elbow. This is the most likely source. The tendon at the inner bump becomes sore from repeated gripping and lifting. It can come from typing, gardening, carrying, a racquet sport or golf. You usually find a tender spot you can press with a fingertip, and the ache grows when you grip, bend your wrist against resistance, or turn your palm down.

How common is it? A study of 1,757 workers found golfer's elbow in 3.8% of them. About 81% of those followed up had recovered at three years (Descatha et al., 2003). So it is a real problem, and for many people it eases with time. That is useful to know on a sore day.

The ulnar nerve, or funny bone. This nerve runs in a groove just behind the inner bump. When you knock it, you get that odd electric buzz. If it is irritated, you may notice pins and needles or numbness along the ring and little fingers. It is often worse after the elbow has stayed bent for a long time, such as during a phone call or a night asleep with the arm folded.

The inner elbow ligament. In throwing sports, the ulnar collateral ligament on the inside of the joint can be strained. The pain comes on during or after throwing and may feel deeper than tendon pain. If this sounds like you, it is worth having the elbow looked at rather than guessing.

These sources can overlap. A sore tendon and a grumpy nerve live very close together, so it is common to feel a bit of both.

What tends to help

Start by changing how you use the arm, not by stopping everything. Complete rest rarely settles a tendon, but rest from the one task that triggers the pain often helps.

Notice your grip. Most of us hold phones, tools, mice and steering wheels harder than the job needs. Try holding the object with a little less force and see whether it still stays with you. Often it does.

Vary your tasks. Swap hands, take short breaks from typing or gardening, and spread heavy carrying across both arms. A change of task gives the sore tissue a break without a full stop.

Avoid long spells with the elbow fully bent. Hold the phone on speaker, or switch ears and hands often. If you sleep with your arm curled up, a loosely wrapped towel around the elbow can remind you to keep it straighter. This matters most if tingling is part of the picture.

Use warmth or cold for comfort. Either can feel soothing. Use whichever you prefer for a short time, and keep a cloth between it and your skin.

Be patient. Tendon pain often improves over months, not days. A slow pace is normal and does not mean something is going wrong.

The arm is more than the elbow

When a lift begins in the hand, the effort can travel. The shoulder blade glides on the ribs, the upper arm follows and the trunk leans a little to meet the weight. If the shoulder stays quiet, the forearm may pick up the slack, and the tendon at the inner elbow may work harder than it needs to.

This is where the Feldenkrais Method® comes in. Its lessons are slow and gentle, and you feel your way through each movement. You might lie down and lift an arm with the hand leading, then with the elbow leading, and notice how the effort changes. Many people find that reaching starts to cost the forearm less. Our Feldypedia entry on repetitive strain from keyboard use explains how this kind of load builds up in everyday work.

This sits alongside medical care, not in place of it. Yoga and Pilates use a different approach, building strength and range through held shapes and counted repetitions, and many people enjoy one of them next to a quieter practice. Feldy teaches the Feldenkrais® Method in short audio lessons, and our somatic exercises for beginners lesson is a gentle first step.

If your pain is mostly when the arm opens out, see our guide to pain in the inner elbow when straightening the arm. For stretches and a wider look at the forearm, try golfer's elbow stretches.

When to see a doctor

Some signs mean assessment comes first. Numbness or weakness in the hand needs a doctor soon. Get urgent care the same day for pain after a fall or injury with swelling, bruising or a change in the shape of the elbow, for being unable to bend or straighten the arm, and for a hot, red, swollen elbow or a fever.

If none of that fits, but the pain is no better after several weeks of lighter use, see your GP or a physio. A nerve problem and a tendon problem need different care, and a clinician can tell them apart quickly.

Find where to start

Several movement methods can suit a tired arm, and the right one depends on you. A short quiz can point you toward a good match.

Wondering which kind of movement suits you? Take the 60 second Movement Match quiz and see which movement method fits how you like to move.

Common Questions about pain on the inside of the elbow (FAQ)

Is it safe to keep using my arm when the inside of my elbow hurts?

Usually yes, in lighter doses. Keep the arm moving through your day and ease off the one task that spikes the pain. Stop and get assessed if the pain began with a fall or injury, if the elbow is swollen, hot or red, or if your hand feels numb or weak.

How often should I do gentle arm movement?

Several short breaks beat one long block. Spend a minute or two on slow, easy arm movement a few times across the day. Keep everything inside comfort, with nothing in the hand.

How long does pain on the inside of the elbow take to settle?

Often months rather than weeks. Many people notice the sharp moments easing within a month or two once the provoking load is lighter. A tendon can take longer to calm fully, and that is common. If nothing has shifted after several weeks, ask a GP or physio to look.

How is golfer's elbow different from an irritated ulnar nerve?

Golfer's elbow is a sore, tender spot on the inner bump that flares with gripping and lifting. An irritated ulnar nerve tends to bring tingling or numbness into the ring and little fingers, often worse after the elbow has been bent for a long time. Both can be present together, so a clinician can help sort it out.

What should I avoid when the inside of my elbow hurts?

Try to avoid long spells with the elbow fully bent, such as on the phone or asleep with the arm folded. Also pause heavy gripping, hard wringing and long carries by a bag handle for now. Skip pressing hard into the sore spot, which can make a tendon more sensitive.

How does gentle movement differ from physiotherapy for this?

A physio can examine the nerve and tendon and may set a planned program of gradual strengthening for the forearm. Gentle movement awareness looks at how the shoulder and trunk share the work, so less load reaches the elbow. They do different jobs, and many people use both.

Which signs mean I should get this elbow checked?

See a doctor soon for numbness or weakness in the hand. Get urgent care the same day after a fall or injury with swelling, bruising or a change in shape, if you cannot bend or straighten the arm, or for a hot, red, swollen elbow or a fever. Pain that is no better after several weeks is worth a GP or physio visit.