Short answer
High-rep hanging and gripping loads the tendons around the elbow. Pain on the inside of the elbow is often golfer’s elbow; pain on the outside is often tennis elbow. Both are tendon overload problems that settle with reduced gripping volume and progressive strengthening, usually over weeks to a few months.
Common causes
Pull-up and toes-to-bar volume
Especially kipping and high-rep sets.
Grip-heavy workouts
Farmer’s carries, rowing and kettlebell work stacked in one week.
New grip or bar
Thicker bars, false grip and new gymnastics skills.
What usually helps right now
- Cut hanging volume for two to three weeks; swap in ring rows or banded work.
- Start slow wrist and forearm strengthening.
- Spread grip-heavy sessions across the week.
What to avoid
- Cortisone as a first step.
- Training through sharp pain on every rep.
When to book an assessment
- It is lasting more than a few weeks.
- Daily tasks like lifting a kettle hurt.
Get urgent medical care if
- Numbness or weakness in the hand.
- A pop in the front of the elbow with bruising: get assessed promptly.
How we treat it
- AssessHistory, movement and clinical tests, with screening for anything that needs a doctor.
- ExplainA clear diagnosis in plain language, and what recovery usually looks like.
- TreatHands-on care where it helps: joint and soft tissue work, dry needling or adjustments.
- RebuildExercises and a training plan so it holds up, with an end point.
Questions
How long does golfer’s elbow take to heal?
Often 6–12 weeks or longer with consistent loading.
Should I wear an elbow strap?
A strap can reduce pain during training. It does not replace strengthening.