Exercises for Golfer's Elbow: Heal Your Inner Elbow Pain

Golfer's elbow—pain on the inner side of your elbow—affects anyone who repeatedly grips, flexes the wrist, or rotates the forearm. Despite the name, you don't need to play golf to get it. Office workers, weightlifters, and manual laborers commonly develop this condition.

Like its counterpart tennis elbow, golfer's elbow responds well to specific exercises.

What Is Golfer's Elbow?

Golfer's elbow (medial epicondylitis) affects the tendons on the inside of your elbow—where the forearm flexor muscles attach. It's typically a degenerative condition rather than true inflammation.

Classic Symptoms

• Pain on inner elbow
• Pain with gripping
• Weakness in wrist/hand
• Pain with wrist flexion (bending palm toward forearm)
• Tenderness on inner elbow bump
• May radiate into forearm

Common Causes

• Repetitive gripping
• Wrist flexion activities
• Golf (gripping, impact)
• Weightlifting (curls, pull-ups)
• Throwing sports
• Occupational tasks (hammering, typing)

Golfer's vs. Tennis Elbow

Golfer's Elbow (Medial)

• Pain on INNER elbow
• Affects wrist flexors
• Pain with wrist flexion and gripping

Tennis Elbow (Lateral)

• Pain on OUTER elbow
• Affects wrist extensors
• Pain with wrist extension and gripping

Different locations, different muscles, but similar treatment approach: eccentric exercise.

Why Eccentric Exercise Works

Tendons heal best when loaded appropriately. Eccentric exercise (lengthening the muscle under tension) stimulates:

• Collagen production
• Tendon remodeling
• Increased strength
• Pain reduction

Research supports eccentric training as the most effective conservative treatment.

Essential Exercises

Wrist Flexor Stretch (Most Important)

• Extend arm forward, palm up
• Use other hand to pull fingers down and back
• Keep elbow straight
• Feel stretch on inner forearm
• Hold 30-45 seconds
• 3-4 times, several times daily

Wrist Extensor Stretch

• Extend arm forward, palm down
• Use other hand to push hand down
• Feel stretch on outer forearm
• Hold 30-45 seconds
• Balance is important—stretch both sides

Eccentric Wrist Flexion (Key Exercise)

• Support forearm on table, wrist hanging off, palm up
• Hold light weight (1-3 lbs to start)
• Use other hand to curl wrist UP
• Slowly lower weight down (3-5 seconds)—this is the eccentric phase
• 3 sets of 15 repetitions
• 2 times daily

Eccentric Pronation

• Elbow bent 90°, hold hammer or weighted bar at end
• Start with palm facing up
• Slowly rotate forearm so palm faces down (3-5 seconds)
• Use other hand to return to start
• 3 sets of 15
• Targets pronator muscles

Eccentric Supination

• Same position, start palm down
• Slowly rotate to palm up (3-5 seconds)
• 3 sets of 15

Reverse Tyler Twist (Flexbar)

• Hold FlexBar, affected hand on BOTTOM
• Twist bar with top hand
• Hold twist, extend arms
• Slowly release with affected hand (eccentric phase)
• 3 sets of 15
• 2 times daily

No FlexBar? Eccentric wrist flexion with dumbbell works well.

Forearm Pronation/Supination (Light)

• Elbow bent 90°, hold light weight
• Rotate forearm fully each direction
• Controlled movement
• 2 sets of 15

Grip Strengthening (Later Stages)

• Soft ball or grip device
• Squeeze and hold 5 seconds
• Pain-free only
• 2 sets of 15
• Progress gradually

Stretching and Soft Tissue

Forearm Flexor Massage

• Use opposite thumb
• Massage inner forearm from elbow toward wrist
• Find tender spots, apply sustained pressure
• 2-3 minutes

Forearm Extensor Massage

• Massage outer forearm too
• Muscle balance matters
• 2-3 minutes

Lacrosse Ball Forearm Release

• Place forearm on ball against table
• Roll from elbow to wrist
• Cover inner forearm (flexors)
• 2-3 minutes each arm

Daily Protocol

Morning (5 minutes)

• Wrist flexor stretch: 45 sec x 2
• Wrist extensor stretch: 45 sec x 2
• Forearm rotations: 10 each direction

Throughout Day

• Stretches during breaks
• Ice after aggravating activities

Evening (15-20 minutes)

Stretching:

• All stretches with longer holds
• Self-massage: 3-5 minutes

Eccentric Training:

• Eccentric wrist flexion: 3x15
• Eccentric pronation: 3x15
• Eccentric supination: 3x15
• (Or Reverse Tyler Twist: 3x15)

Progressive Program

Phase 1: Acute (Weeks 1-2)

Focus: Pain reduction, begin gentle loading

• Stretching 3-4 times daily
• Ice after activities
• Very light eccentric work if tolerable
• Reduce aggravating activities
• Self-massage

Phase 2: Loading (Weeks 3-8)

Focus: Tendon healing through eccentric exercise

• Full eccentric program 2x daily
• Continue stretching
• Gradually increase resistance
• Ice as needed
• Modify aggravating activities

Phase 3: Strengthening (Weeks 9-12)

Focus: Build strength, return to activity

• Progress to heavier resistance
• Add concentric exercises
• Gradual return to sports/activities
• Address technique issues

Phase 4: Maintenance (Ongoing)

Focus: Prevention

• Eccentric exercises 2-3x weekly
• Pre-activity stretching
• Maintain grip strength
• Don't ignore early warning signs

Activity Modifications

Golf

• Evaluate grip pressure (lighter is often better)
• Check club grip size
• Warm up thoroughly
• Address swing mechanics
• Gradual return to play

Weightlifting

• Avoid exercises that aggravate
• Use straps to reduce grip demands temporarily
• Modify grip (neutral grip pull-ups vs. chin-ups)
• Reduce volume initially

Work Activities

• Ergonomic tools
• Vary tasks
• Take breaks
• Use power tools when possible

General

• Ice after aggravating activities
• Use counterforce brace during activities
• Don't push through sharp pain

Bracing

Counterforce Brace

• Worn below elbow on forearm
• Strap on inner forearm
• Reduces stress on medial epicondyle
• Useful during activities
• Don't rely on it exclusively

Wrist Splint

• May help at night
• Keeps wrist neutral
• Reduces tendon stress during sleep

What to Avoid

During Exercises

• Working through sharp pain
• Progressing resistance too quickly
• Inconsistent practice
• Only stretching without strengthening

In General

• Activities that cause significant pain
• Ignoring early symptoms
• Complete rest (some loading helps healing)
• Over-relying on cortisone injections

Timeline for Recovery

Week 1-2: Pain management, begin gentle exercise

Week 3-4: Regular eccentric loading, gradual improvement

Week 5-8: Consistent improvement, increasing resistance

Week 9-12: Progressive strengthening, return to activities

Month 4-6: Full recovery for most

Note: Like tennis elbow, golfer's elbow can take 6-12 months to fully resolve. Patience and consistency are essential.

When to Seek Help

Consider professional evaluation if:

• No improvement after 6-8 weeks of consistent exercise
• Symptoms worsening
• Significant weakness
• Numbness or tingling (ulnar nerve involvement)
• Unable to do daily activities

Options:

• Physical therapy
• Sports medicine evaluation
• PRP injection
• Shockwave therapy
• Surgery (rare, last resort)

Ulnar Nerve Considerations

The ulnar nerve runs near the medial epicondyle. If you have numbness or tingling in ring/pinky fingers:

• May indicate nerve involvement
• See healthcare provider
• May need nerve gliding exercises
• Treatment approach may differ

The Bottom Line

Golfer's elbow responds well to proper exercise:

1. Eccentric training is key—wrist flexion, pronation/supination
2. Stretch daily—especially wrist flexors
3. Be consistent—twice daily exercise for weeks
4. Progress gradually—increase resistance over time
5. Modify activities—reduce aggravating movements
6. Be patient—full recovery takes months

The evidence supports exercise over rest, injections, or surgery for long-term golfer's elbow resolution.

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