Golfer's Elbow Exercises: How to Treat Medial Epicondylitis
What Is Golfer's Elbow?
Golfer's elbow (medial epicondylitis) is pain on the inside of your elbow, where the forearm flexor tendons attach. Despite the name, it's not just from golf—it's common in anyone who grips, twists, or flexes their wrist repeatedly.
Symptoms:
Common causes:
Stretching Exercises
Wrist Flexor Stretch
1. Extend arm in front, palm up
2. Use other hand to pull fingers down and back
3. Keep elbow straight
4. Hold 30 seconds
5. 3-4 times daily
This is the primary stretch for golfer's elbow.
Wrist Flexor Stretch (Variation)
1. Place palm on wall, fingers pointing down
2. Straighten elbow
3. Lean body away from wall
4. Hold 30 seconds
Prayer Stretch (Reverse)
1. Press backs of hands together
2. Lower hands toward waist
3. Hold 30 seconds
Strengthening Exercises
Wrist Curls
1. Rest forearm on table, palm up, hand over edge
2. Hold light weight (1-3 lbs)
3. Curl wrist up
4. Lower slowly (3 seconds)
5. 15-20 reps
Eccentric Wrist Curls
1. Same position, palm up
2. Use other hand to help curl weight up
3. Lower slowly with working hand only (5 seconds)
4. 15 reps
Eccentric exercises are key for tendon healing.
Pronation/Supination
1. Hold hammer or weight at end of handle
2. Rotate forearm palm up, then palm down
3. 15-20 reps
4. Resistance at end of lever is important
Grip Strengthening
1. Squeeze therapy putty or soft ball
2. Hold 5 seconds
3. 15-20 reps
4. Don't overdo—stop if painful
Finger Extensions with Band
1. Rubber band around all fingers
2. Spread fingers apart
3. 15-20 reps
4. Balances flexor strengthening
Tyler Twist (FlexBar)
The Tyler Twist with a FlexBar is one of the most effective exercises for golfer's elbow.
For Golfer's Elbow:
1. Hold FlexBar vertically, painful side on bottom
2. Bottom hand grips with wrist flexed (curled toward you)
3. Top hand twists bar away from you
4. While holding twist, straighten bottom elbow
5. Slowly untwist using bottom hand only
6. 3 sets of 15, once or twice daily
Studies show significant improvement with this exercise.
Massage and Release
Forearm Self-Massage
1. Use thumb or tennis ball
2. Work the muscles below your elbow on the inside of forearm
3. Apply moderate pressure
4. Move from elbow toward wrist
5. 2-3 minutes
Trigger Point Release
1. Find tender points in forearm muscles
2. Apply sustained pressure
3. Hold 30-60 seconds
4. May feel pain referral
Daily Protocol
Morning
1. Gentle wrist circles
2. Wrist flexor stretch: 30 sec x 2
3. Heat if stiff
Throughout Day
1. Stretches every 1-2 hours
2. Avoid aggravating activities when possible
3. Ice after aggravating activities
Evening
1. All stretches
2. Eccentric wrist curls: 15 reps
3. Tyler twist (if using FlexBar): 15 reps
4. Forearm massage: 2-3 minutes
5. Ice if needed
Activity Modification
Rest (Relative)
Technique Fixes
Bracing
Recovery Timeline
Most cases resolve in 3-6 months with consistent treatment.
Heat vs. Ice
Heat:
Ice:
When to See a Doctor
Get evaluated if:
Treatments like PRP injections or (rarely) surgery may be needed for resistant cases.
Prevention
Once better:
The Bottom Line
Golfer's elbow is frustrating but highly treatable. Eccentric exercises (especially the Tyler Twist), consistent stretching, and activity modification are the keys. Be patient—tendons heal slowly, but they do heal. Most cases resolve within a few months of dedicated rehabilitation.