Recovery Insights Blog | Foundational Rehab

What Is Golfer's Elbow?

Golfer's elbow (medial epicondylitis) is pain on the inside of your elbow where forearm flexor tendons attach.

Despite the name: Most people with golfer's elbow don't play golf. It's common in:

Throwing athletes

Climbers

Weight lifters

Office workers (typing/mouse use)

Manual laborers

Symptoms

Pain on inside of elbow

Pain with gripping

Weakness in grip and wrist

Stiffness in the elbow

Numbness/tingling in ring and pinky fingers (sometimes)

Why It Happens

Overuse + Underrecovery

The wrist flexor muscles (on palm side of forearm) attach at the medial epicondyle. Repetitive gripping, wrist flexion, or pronation overload these tendons.

Common triggers:

Sudden increase in activity

Poor technique (golf, throwing, lifting)

Weak forearm muscles

Tight muscles

The Rehab Approach

Phase 1: Pain Management (Week 1-2)

Relative Rest

Avoid aggravating activities

Don't completely immobilize

Gentle movement is okay

Ice

15-20 minutes after activity

Helps with pain, not healing

Isometric Wrist Flexion

Place palm under table

Push up gently (50% effort)

Hold 30-45 seconds

3-5 times daily

Should reduce pain

Phase 2: Load Introduction (Weeks 2-4)

Wrist Flexion Curls

Palm up, hold light weight

Curl wrist up, lower slowly

3 x 15 reps

Focus on 3-second lowering

Wrist Pronation

Hold hammer by handle end

Rotate palm down slowly

3 x 15 reps

Progress by choking down on hammer

Forearm Stretch

Extend arm, palm up

Use other hand to pull fingers down

30 seconds, 3 times daily

Phase 3: Heavy Loading (Weeks 4-8)

Eccentric Wrist Flexion

Use heavier weight

Help into flexed position with other hand

Lower slowly (4-5 seconds)

3 x 10 reps daily

Wrist Roller

Roll weight up with wrist flexion

Both directions

2-3 sets to fatigue

Grip Strengthening

Hand gripper or stress ball

3 x 20 squeezes

Multiple times daily

Phase 4: Return to Activity (Week 8+)

Gradual Return

Start at 50% normal activity

Increase 10% per week

Watch for symptom return

Technique Correction

Address what caused it

Get coaching if needed (golf, throwing)

Maintenance

Continue 2-3x weekly strengthening

Sample Daily Program

Morning:

1. Forearm stretch: 2 x 30 sec

2. Wrist curls (palm up): 3 x 15

3. Pronation: 3 x 15

Evening:

4. Eccentric wrist flexion: 3 x 10

5. Grip work: 3 x 20

6. Forearm stretch: 2 x 30 sec

Time: 10-15 minutes total

Important Considerations

Don't Ignore Pain During Exercise

0-3/10 pain: Okay to continue

4-5/10 pain: Reduce intensity

6+/10 pain: Stop, modify approach

Progress Slowly

Tendons heal slowly. Expect 8-12 weeks minimum for full recovery.

Address the Cause

If you don't change what caused it, it will return.

Common Mistakes

1. Complete Rest

Problem: Tendons need load to heal

Fix: Relative rest, then progressive loading

2. Stretching Aggressively

Problem: Can irritate the tendon

Fix: Gentle stretching only

3. Returning Too Soon

Problem: Reinjury

Fix: Full 8-12 week program

4. Ignoring Technique

Problem: Root cause remains

Fix: Get coaching, fix form

Prevention

Warm up before gripping activities

Strengthen forearm muscles regularly

Use proper technique

Progress activities gradually

Address tight muscles

When to See a Doctor

No improvement after 4 weeks

Severe pain affecting daily life

Numbness or tingling

Weakness that doesn't improve

Suspicion of other injury

The Bottom Line

Golfer's elbow responds well to progressive loading exercises. Key principles:

1. Relative rest initially — not complete immobilization

2. Isometrics for pain relief — early phase

3. Eccentrics for tendon healing — main treatment

4. Gradual return — don't rush back

5. Address root cause — or it returns

Be patient. Tendons heal slowly but they do heal.

Foundational Rehab provides evidence-based programs for elbow tendinopathy.

Golfer's Elbow Exercises: Heal Medial Epicondylitis