Golfer's Elbow (Medial Epicondylitis): Exercises and Treatment Guide

Golfer's elbow affects the inner (medial) side of the elbow—the opposite of tennis elbow. Despite its name, most people who get it aren't golfers. It's caused by repetitive gripping, wrist flexion, and forearm rotation. The right exercises can resolve it without surgery.

Important: If you have significant weakness, numbness/tingling in your fingers, or pain from trauma, see a healthcare provider.

Understanding Golfer's Elbow

What Is It?

Medial epicondylitis affects the tendons that attach to the bony bump on the inner elbow (medial epicondyle). These tendons connect to muscles that flex your wrist and fingers and rotate your forearm inward.

What Causes It?

• Gripping activities (tools, sports, weights)
• Repetitive wrist flexion
• Throwing sports
• Golf (hence the name)
• Climbing
• Weight training (curls, rows)
• Computer work with poor ergonomics

Symptoms

• Pain on inner elbow
• Pain with gripping
• Pain with wrist flexion
• Weakness in grip
• Stiffness in the morning
• Pain radiating into forearm

Golfer's vs. Tennis Elbow

Golfer's elbow: Inner elbow, wrist flexors Tennis elbow: Outer elbow, wrist extensors

Treatment principles are similar but target opposite muscle groups.

Why Exercise Works

• Stimulates tendon remodeling
• Builds strength and load capacity
• Addresses the underlying weakness
• More effective than rest alone

Eccentric Exercises (Primary Treatment)

Wrist Flexor Eccentric Exercise

The key exercise for golfer's elbow.

1. Sit with forearm supported on table, palm up
2. Wrist and hand hanging over edge
3. Hold light dumbbell (1-3 lbs to start)
4. Use other hand to curl weight UP (flexion)
5. Slowly LOWER the weight over 3-5 seconds (eccentric)
6. Use other hand to return to top
7. 3 sets of 15, twice daily

Progression: Increase weight when you can complete all sets with less than 3/10 pain.

Pronation Eccentric Exercise

1. Sit with elbow bent, forearm supported
2. Hold hammer or weighted bar at end
3. Start with palm up
4. Slowly rotate palm DOWN over 3-5 seconds
5. Use other hand to return to start
6. 3 sets of 15 each arm

Isometric Exercises (Pain Relief)

Wrist Flexion Isometric

1. Forearm on table, palm up, wrist at edge
2. Press upward into underside of table
3. Hold 30-45 seconds
4. 5 repetitions
5. Can do multiple times daily for pain relief

Grip Isometric

1. Squeeze a soft ball
2. Hold 10-15 seconds
3. 10 repetitions
4. Use submaximal effort

Stretching Exercises

Wrist Flexor Stretch

1. Extend arm in front, palm down
2. Use other hand to bend wrist UP (extend it)
3. Keep elbow straight
4. Feel stretch on inner forearm
5. Hold 30-60 seconds
6. Repeat 3-5 times, several times daily

Wrist Extensor Stretch

For muscle balance:

1. Extend arm, palm up
2. Use other hand to bend wrist DOWN
3. Hold 30-60 seconds

Forearm Pronator Stretch

1. Arm at side, elbow bent 90°
2. Rotate forearm fully outward (palm up, then past)
3. Use other hand to assist
4. Hold 30 seconds

Strengthening Exercises

Wrist Curls (Concentric + Eccentric)

Once pain allows (typically after 3-4 weeks of eccentrics only):

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

Reverse Wrist Curls

For muscle balance:

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

Pronation/Supination

1. Hold hammer at end of handle
2. Rotate fully palm up, then palm down
3. Control the movement
4. 2 sets of 15 each direction

Grip Strengthening

1. Stress ball squeezes: 3×15
2. Towel wring: 10 each direction
3. Farmer's carry: moderate weight, 30-60 seconds

Sample Treatment Program

Phase 1: Acute (Weeks 1-2)

Daily:

• Wrist flexor stretch: 30 sec × 5, several times daily
• Isometric holds for pain: 5 × 30-45 seconds
• Ice after aggravating activities

Every other day:

• Eccentric wrist flexion: 3×15, very light or no weight

Modify: Reduce aggravating activities, adjust grip on tools.

Phase 2: Loading (Weeks 3-8)

Daily:

• Stretching routine
• Eccentric wrist flexion: 3×15, twice daily, progressive weight

3× per week:

• Pronation eccentrics: 3×15
• Grip strengthening (as tolerated)

Phase 3: Return to Activity (Weeks 8+)

Continue:

• Eccentrics: 3×15 daily
• Add concentric wrist curls: 3×15
• Full strengthening routine

Progress:

• Gradual return to sport/activity
• Monitor for symptom return

Activity Modifications

At Work

• Ergonomic mouse and keyboard
• Reduce grip force on tools
• Take frequent breaks
• Use power tools when possible
• Change grip frequently

In Sports

• Check grip size on clubs/rackets
• Consider technique coaching
• Warm up thoroughly
• Reduce training intensity temporarily

Weight Training

• Reduce weight on curls and pulling movements
• Use straps to reduce grip load
• Avoid exercises that cause pain
• Focus on neutral grip variations

Counterforce Brace

A strap worn just below the elbow can help by changing where force is distributed through the tendon.

Use it: During aggravating activities, not all day.

Note: Braces manage symptoms; exercise fixes the problem.

When to See a Professional

See a Provider If

• No improvement after 6-8 weeks of consistent exercise
• Significant weakness
• Numbness or tingling in fingers (ulnar nerve involvement)
• Pain is severe
• Unsure of diagnosis

Treatment Options

• Physical therapy (manual therapy, dry needling)
• Corticosteroid injection (short-term relief)
• PRP injection (for resistant cases)
• Surgery (rarely needed)

Prevention

After Recovery

• Continue wrist strengthening 2-3× per week
• Warm up before activities
• Address technique issues
• Don't ignore early symptoms

For High-Risk Activities

• Proper grip technique
• Adequate equipment (grip size, tool handles)
• Progressive training loads
• Forearm strengthening routine

The Bottom Line

Golfer's elbow responds well to eccentric loading of the wrist flexors. Consistent daily exercise, progressive loading, and activity modification lead to lasting recovery in most cases.

Keys to success:

1. Eccentric exercises—the primary treatment
2. Stretch regularly—reduce tension on the tendon
3. Modify activities—reduce grip force during recovery
4. Be consistent—daily loading for 8-12 weeks
5. Progress gradually—add weight as tolerated

The tendon needs load to heal. Give it the right stimulus and be patient.

Load your wrist flexors, heal your elbow.