Golfer’s elbow and tennis elbow can be brutally annoying. You don’t have to be a pro athlete to get them either — typing, DIY, lifting weights, or any repetitive grip work can trigger that sharp, nagging pain on the inside or outside of your elbow.
A massage gun can be a powerful tool to help manage these conditions — if you use it correctly. Used well, it can loosen tight forearm muscles, reduce strain on the tendons, and speed up recovery. Used badly (smashing it onto the elbow joint), it can make things worse.
This guide walks you through exactly how to use a massage gun for golfer’s elbow (inside of elbow) and tennis elbow (outside of elbow), what features to look for, what to avoid, and specific routines you can follow.
Important: Golfer’s and tennis elbow involve tendon irritation. A massage gun helps with muscles around the tendon, not the tendon itself. If symptoms are severe, long-lasting, or worsening, speak to a medical professional or physio.
Click here to check out the best choices for golfer’s elbow…
What Are Golfer’s Elbow and Tennis Elbow?
Although they’re both forms of “elbow tendinopathy,” they affect different sides of the joint.
Tennis Elbow (Lateral Epicondylitis)
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Pain on the outside of the elbow
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Often caused by repetitive wrist extension (backward bending) and gripping
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Common in racquet sports, manual work, typing, mouse use, and certain lifts
Golfer’s Elbow (Medial Epicondylitis)
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Pain on the inside of the elbow
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Often caused by repetitive wrist flexion (forward bending), gripping, or twisting
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Common in golf, weightlifting, throwing sports, and repetitive hand tasks
In both, the forearm muscles that attach to the elbow become overloaded and tight, putting strain on the tendon where they attach. That’s why working on the muscle belly with a massage gun is key — it reduces pull on the irritated tendon.
How a Massage Gun Helps Elbow Tendon Pain
A massage gun doesn’t magically “fix” tendon damage, but it tackles the surrounding muscle problems that keep aggravating it.
1. Releases Tight Forearm Muscles
Overloaded muscles become tight and ropey. A massage gun helps relax them, reducing tension through the tendons.
2. Improves Blood Flow
Tendons have a limited blood supply. Improving circulation in the muscle and around the attachment can help the area heal better over time.
3. Reduces Pain and Stiffness
Gentle percussive therapy can reduce muscle stiffness and the feeling of tight, pulling discomfort around the elbow.
4. Supports Rehab and Strengthening
By relaxing tight tissues, a massage gun makes stretching and strengthening exercises easier and more effective.
5. Speeds Up Recovery Between Activities
Using it after repetitive tasks (work, sport, lifting) reduces build-up of tension and can help prevent flare-ups.
Safety First: What Not To Do
Before we get into how to use it, here’s what not to do:
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Don’t press the gun directly on the painful tendon at the elbow
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Don’t use high speeds on small, bony areas
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Don’t use hard or bullet heads right over the joint
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Don’t keep it in one spot for longer than 10–15 seconds
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Don’t use it on areas that are swollen, hot, or severely inflamed
Think of the massage gun as a tool to treat the forearm, not the elbow joint itself.
Best Features in a Massage Gun for Golfer’s / Tennis Elbow
Because you’re working on the forearm and around the elbow, your needs are slightly different from pure deep-tissue leg work.
1. Good Low-Speed Control
You need to be able to:
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Start very gently
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Adjust speed in small steps
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Avoid “too intense” vibration on smaller muscles
2. Soft and Medium Attachments
The best heads for this job:
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Small ball head – general forearm and upper arm muscles
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Flat head – broad muscle coverage without digging in
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(Optional) Small bullet head – ONLY for gentle trigger points in the muscle belly, away from the tendon
Avoid big, hard heads or anything that feels sharp.
3. Compact, Easy-to-Handle Design
You’ll be working on one arm with the other, so:
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Lightweight is helpful
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Comfortable, grippy handle is important
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A smaller head helps get into narrow forearm spaces
4. Smooth, Stable Motor
Forearm work is close to bone and tendon. A smooth, non-rattly motor feels much more comfortable.
Where to Use the Massage Gun for Elbow Tendon Pain
You’re going to work up and down the forearm muscles, plus some gentle work above the elbow.
For Tennis Elbow (outside of elbow):
Target:
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Top of the forearm (wrist extensors) – from back of hand side up to the outside of the elbow
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Outer upper forearm just below the elbow
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Outer upper arm above the elbow (triceps and brachialis area)
Avoid:
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Direct pressure over the bony outside of the elbow (lateral epicondyle)
For Golfer’s Elbow (inside of elbow):
Target:
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Inner forearm (wrist flexors) – from palm side of wrist up towards inside elbow
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Inner upper forearm just below the elbow
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Inner upper arm and biceps area above the elbow
Avoid:
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Direct pressure over the bony inside elbow (medial epicondyle)
Step-by-Step Routine for Tennis Elbow
You can do this once or twice a day, especially after repetitive use (sport, work, typing, lifting).
Step 1: Warm Up the Forearm (30–45 seconds)
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Attach the small ball head
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Set the gun to its lowest speed
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Rest your forearm on a cushion or your thigh
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Glide the gun gently from wrist to elbow over the top of the forearm
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Keep pressure light – you’re just warming up the tissue
Step 2: Work the Extensor Muscles (60–90 seconds)
These are the muscles responsible for tennis elbow.
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Increase to low–medium speed if comfortable
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Move slowly along the top of the forearm (knuckle side), from just above the wrist up toward the outside of the elbow
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Imagine you’re ironing out the muscle
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Avoid direct contact with the painful spot at the elbow – stay just below it
Spend more time in tight or tender bands, but keep the gun moving.
Step 3: Target the Outer Forearm Edges (30–45 seconds)
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Roll the gun gently along the outer edge of the forearm, near the bone but not on it
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Then move slightly towards the inner side of the top of the forearm
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This helps release surrounding tension
Step 4: Upper Arm Support Muscles (30–45 seconds)
The triceps and other upper arm muscles can also contribute.
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Work the outer upper arm just above the elbow
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Use broad strokes with light pressure
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Avoid hammering the back of the elbow itself
Step 5: Optional Trigger Point Work (15–20 seconds)
If you find a clear knot in the muscle belly (not on the tendon or bone):
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Switch to a soft bullet head if you’re experienced, or stay with the small ball head
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Hold very light pressure on the knot for 5–10 seconds
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Keep the speed low
If it feels too sharp or painful, stop immediately.
Step 6: Finish with Gentle Forearm Stretching (1–2 minutes)
After the gun, stretch the muscles:
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Extend your arm straight in front, elbow locked
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Use the opposite hand to pull the fingers down and towards you (for tennis elbow)
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Hold 15–20 seconds, staying just below pain
This helps lengthen the now-relaxed muscles.
Step-by-Step Routine for Golfer’s Elbow
Similar principles, but now you work on the inner (palm side) of the forearm.
Step 1: Warm Up the Inner Forearm (30–45 seconds)
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Small ball head, lowest speed
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Palm facing up
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Glide from wrist to inside elbow along the soft inner forearm
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Light, sweeping strokes
Step 2: Work the Flexor Muscles (60–90 seconds)
These are the main culprits in golfer’s elbow.
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Increase speed slightly if comfortable
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Move from wrist towards inside elbow on the palm side
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Focus on the thicker muscle area in the middle of the forearm
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Stay just short of the painful tendon spot at the elbow
Step 3: Inner Edge and Outer Edge of the Forearm (30–45 seconds)
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Glide along the inner edge (little finger side of forearm)
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Then along the middle and slightly outer palm-side region
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Use light pressure throughout
Step 4: Biceps and Inner Upper Arm (30–45 seconds)
Tight biceps can alter elbow mechanics.
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Work gently along the lower part of the biceps, just above the inside elbow
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Use slow strokes towards the shoulder
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Avoid pressing directly into the elbow crease
Step 5: Optional Trigger Point Work (15–20 seconds)
Only if you find obvious knots in the muscle belly.
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Use low speed
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Very light pressure
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Short holds on the knot
Again, stay away from the actual tendon attachment.
Step 6: Finish with Flexor Stretching (1–2 minutes)
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Extend the arm straight
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Palm facing up
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Use the other hand to gently bend the wrist backwards
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You should feel a stretch along the inner forearm
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Hold 15–20 seconds
When to Use the Massage Gun for Elbow Tendon Pain
Best times:
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After sport (golf, tennis, padel, squash, etc.)
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After heavy gripping or lifting sessions
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After a long day of typing or mouse use
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On rest days as part of rehab
Avoid using it:
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Directly before an activity if the area feels aggravated
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If the area is inflamed, hot, or very swollen
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If you experience sharp, nerve-like pain
How Often Should You Use It?
For most people:
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Daily light sessions: 5–10 minutes total per arm
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Post-training sessions: Focus on that day’s overloaded arm
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Rest days: Use combined with rehab exercises and stretching
Consistency beats intensity. Over-aggressive work on already-irritated tissues may slow healing.
Combining the Massage Gun with Smart Rehab
You’ll get far better long-term results if you combine massage-gun use with:
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Eccentric strengthening exercises (like slow wrist drops with light weights)
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Stretching of forearm muscles
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Grip variation (changing technique at work or in training)
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Good ergonomics (keyboard, mouse, tool grip)
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Load management – reducing or spacing out aggravating activities
A massage gun is a support tool – not the entire solution.
Common Mistakes to Avoid
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Blasting the painful tendon directly
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Using maximum speed on forearms
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Pressing so hard the skin and muscle bruise
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Only treating the elbow, not the forearm and upper arm
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Ignoring technique and overuse patterns that caused the problem
If pain worsens after using the massage gun, scale back intensity or stop and seek professional advice.
Final Thoughts
A massage gun can be a highly effective way to manage golfer’s elbow and tennis elbow when used correctly. By focusing on the forearm and upper arm muscles, you reduce the strain pulling on the irritated tendons, ease tension, and support your rehab.
For best results:
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Use low to medium speeds
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Treat muscles, not the joint
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Combine with stretching and strengthening
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Stay consistent with short, daily sessions
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Respect pain signals and don’t push too hard
Used as part of a smart recovery plan, a massage gun helps you get back to training, working, or playing sports with less pain and better control over flare-ups.
Click here to check out the best choices for golfer’s elbow…