Golfer's Elbow Exercises: Heal Medial Epicondylitis

Golfer's elbow causes pain on the inner side of your elbow—the opposite of tennis elbow. Despite its name, it affects more than golfers. Targeted exercises are one of the most effective treatments. Here's your complete guide.

What Is Golfer's Elbow?

Golfer's elbow (medial epicondylitis) is a tendinopathy affecting the tendons that attach to the medial epicondyle—the bony bump on the inner elbow. These tendons control wrist flexion and forearm rotation.

Symptoms

• Pain on inner elbow
• Pain gripping objects
• Weakness in hand/wrist
• Stiffness in elbow
• Numbness or tingling in fingers (sometimes)
• Pain with wrist flexion or forearm rotation

Common Causes

• Repetitive wrist flexion
• Gripping activities
• Golf (hence the name)
• Throwing sports
• Weight training (curls, pull-ups)
• Manual work
• Climbing

Why Exercise Works

Like tennis elbow, golfer's elbow is primarily degenerative, not inflammatory. The tendon needs progressive loading to heal. Research supports eccentric exercise as the gold standard treatment.

Phase 1: Pain Reduction (Weeks 1-2)

1. Wrist Flexor Stretch

Essential stretch for golfer's elbow.

1. Extend arm in front, palm up
2. Use other hand to pull fingers back (toward you)
3. Keep elbow straight
4. Feel stretch on inner forearm
5. Hold 30 seconds
6. Do 3 times, several times daily

2. Wrist Extensor Stretch

Balances the flexors.

1. Extend arm, palm down
2. Use other hand to pull fingers down
3. Keep elbow straight
4. Hold 30 seconds
5. Do 3 times daily

3. Isometric Wrist Flexion

Strengthening without movement.

1. Forearm on table, palm up, wrist over edge
2. Make a fist
3. Use other hand to resist on palm
4. Try to flex wrist against resistance (no movement)
5. Hold 10-15 seconds at low intensity
6. Do 10 reps, 2-3 times daily

4. Forearm Pronation/Supination Stretch

1. Elbow at side, bent 90 degrees
2. Rotate forearm so palm faces down, then up
3. Gentle stretch at end ranges
4. Do 10-15 slow rotations

Phase 2: Eccentric Loading (Weeks 3-8)

5. Eccentric Wrist Flexion

The key exercise for golfer's elbow.

1. Sit with forearm on table, palm up, wrist over edge
2. Hold light weight (1-3 lbs to start)
3. Use non-affected hand to curl weight up
4. Remove helping hand
5. Slowly lower weight down (3-5 seconds)—this is the eccentric phase
6. Use helping hand to curl back up
7. Do 3 sets of 15, once or twice daily

Key: Only the lowering phase uses the affected arm.

6. Eccentric Pronation

1. Hold hammer or weight at end of handle
2. Start with palm facing up
3. Slowly rotate palm down (3-5 seconds)
4. Use other hand to return to start
5. Do 3 sets of 15

7. Wrist Curls (Light)

Once pain decreases, add concentric work.

1. Forearm on table, palm up
2. Curl light weight up
3. Lower slowly (emphasize eccentric)
4. Do 3 sets of 15

8. Reverse Wrist Curls

Balance flexor work with extensor work.

1. Forearm on table, palm down
2. Raise wrist up
3. Lower slowly
4. Do 2 sets of 15

Phase 3: Progressive Strengthening (Weeks 9+)

9. Pronation/Supination with Weight

1. Hold hammer at end of handle
2. Elbow at side, bent 90 degrees
3. Rotate palm up, then palm down
4. Control both directions
5. Do 3 sets of 15

10. Grip Strengthening

When pain is minimal:

• Stress ball squeezes: 2-3 sets of 15-20
• Gripper work: Start light
• Towel wringing: Great for forearms

11. Gradual Return to Activities

• Start at 50% intensity/volume
• Increase 10-20% per week
• Monitor for pain
• Modify technique if needed

Daily Routine for Golfer's Elbow

Morning (3 minutes)

1. Wrist flexor stretch: 30 sec x 2
2. Wrist extensor stretch: 30 sec x 2
3. Gentle fist opening/closing: 15 reps

Throughout Day

• Stretch when arms feel tight
• Take breaks from gripping activities
• Ice after aggravating activities if needed

Evening (10 minutes)

1. Wrist flexor stretch: 30 sec x 2
2. Wrist extensor stretch: 30 sec x 2
3. Eccentric wrist flexion: 3 x 15
4. Eccentric pronation: 2 x 15
5. Self-massage: 2 minutes on forearm flexors

Self-Massage Techniques

Forearm Flexor Massage

1. Turn palm up
2. Locate muscles on inner forearm
3. Use opposite thumb to apply pressure
4. Work from elbow toward wrist
5. Pause on tender spots
6. Spend 2-3 minutes

Tennis Ball Release

1. Place tennis ball on table
2. Rest inner forearm on ball
3. Roll slowly, applying pressure
4. Spend 1-2 minutes

Pain Guidelines

Acceptable During Exercise

• Mild discomfort (3-4/10)
• Pain that subsides within 2 hours after
• Gradual improvement over weeks

Stop and Modify If

• Sharp or severe pain
• Pain lasting more than 2 hours after exercise
• Symptoms worsening over days

Golfer's Elbow vs. Tennis Elbow

| Golfer's Elbow | Tennis Elbow | |----------------|--------------| | Inner elbow pain | Outer elbow pain | | Wrist flexor tendons | Wrist extensor tendons | | Pain with gripping/flexion | Pain with gripping/extension | | Eccentric wrist curls (palm up) | Eccentric reverse curls (palm down) |

Treatment principles are similar, but exercise positions differ.

Activities to Modify or Avoid

During recovery:

• Golf: Reduce frequency, check grip/swing
• Weight training: Avoid or modify curls, pull-ups, rows
• Climbing: Rest or reduce difficulty
• Throwing: Reduce volume
• Repetitive gripping: Take frequent breaks

Prevention

Once healed:

1. Warm up before activities
2. Stretch flexors regularly
3. Strengthen forearms ongoing
4. Use proper technique in sports
5. Progress gradually when increasing activity
6. Take breaks during repetitive tasks

Equipment Considerations

Bracing

A counterforce brace worn below the elbow can reduce strain during activities.

Grip Modifications

• Larger grip handles reduce strain
• Proper grip size in golf clubs/rackets
• Padded grips where possible

When to See a Professional

Seek evaluation if:

• No improvement after 6-8 weeks of consistent exercise
• Severe pain affecting daily function
• Numbness or tingling that doesn't resolve
• Weakness that persists
• History of trauma

Timeline for Recovery

• Weeks 1-2: Pain may fluctuate, learning exercises
• Weeks 3-4: Often some improvement
• Weeks 6-8: Significant improvement for many
• Weeks 12+: Full recovery for most
• Chronic cases: May take 3-6 months

Patience is essential. Tendons heal slowly.

The Bottom Line

Golfer's elbow responds well to targeted exercise:

1. Stretch wrist flexors daily
2. Eccentric loading is the key treatment
3. Progress gradually through phases
4. Modify activities that aggravate
5. Be patient—healing takes months
6. Maintain strength to prevent recurrence

Start with stretching and isometrics. Progress to eccentric exercises as pain allows. Most cases resolve with consistent conservative treatment.