How to Fix Golfer’s Elbow

by

Fixing Golfer’s Elbow: Your Comprehensive Action Plan

Golfer’s elbow, medically known as medial epicondylitis, is a painful condition that affects the tendons on the inside of your elbow. Despite its name, you don’t need to be a golfer to experience it. Activities involving repetitive wrist flexion and forearm pronation – from gripping tools to typing extensively – can trigger this debilitating ache. If you’re experiencing tenderness on the bony bump on the inside of your elbow, pain that worsens with gripping or twisting, and sometimes numbness or tingling into your fingers, you’re likely dealing with golfer’s elbow. This guide cuts through the noise, offering a direct, actionable strategy to alleviate your pain and regain full function. We’ll focus on what you need to do, providing clear, practical steps and concrete examples for every stage of recovery.

Understanding the Enemy: What’s Happening Inside Your Elbow

Before diving into solutions, a brief, actionable understanding of the problem is essential. Golfer’s elbow arises from inflammation or micro-tears in the tendons that attach your forearm muscles to the medial epicondyle – the prominent bone on the inside of your elbow. These muscles are primarily responsible for flexing your wrist and fingers, and rotating your forearm inwards (pronation). When these muscles are overused or improperly used, they pull excessively on their tendon attachments, leading to irritation and pain. Our strategy will target both immediate pain relief and long-term structural integrity.

Phase 1: Immediate Pain Relief and Inflammation Control

Your first priority is to calm the irritated tissues and reduce pain. This phase is crucial for allowing the healing process to begin.

Action 1: Rest – Not Complete Immobility, but Strategic Avoidance

What to do: Immediately cease or significantly reduce activities that aggravate your elbow pain. This doesn’t necessarily mean putting your arm in a sling, but rather being acutely aware of movements that trigger discomfort.

Concrete Example: If typing causes pain, limit your computer time or switch to voice-to-text software for a few days. If lifting weights at the gym is the culprit, temporarily reduce the weight or modify your grip to avoid strain on the medial epicondyle. If you’re a painter experiencing pain while holding a brush, try using a lighter brush or taking frequent breaks. The goal is to avoid pain-provoking movements, not to completely immobilize your arm.

Action 2: Ice – The Anti-Inflammatory Powerhouse

What to do: Apply ice to the affected area for 15-20 minutes, 3-4 times a day, especially after any activity that might irritate your elbow.

Concrete Example: Use a gel ice pack, a bag of frozen peas, or ice cubes wrapped in a thin towel. Position the ice directly over the bony prominence on the inside of your elbow. You should feel a progression from cold to burning, then aching, and finally numbness. Remove the ice once the area feels numb to the touch. This directly reduces inflammation and numbs the pain receptors.

Action 3: Over-the-Counter Pain Relief – Judicious Use

What to do: Consider over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) to manage pain and reduce inflammation.

Concrete Example: Follow the dosage instructions on the package insert. For example, if taking ibuprofen, a typical starting dose might be 200-400mg every 4-6 hours, not exceeding 1200mg in 24 hours. Always take NSAIDs with food to minimize stomach irritation. These are temporary measures to provide a window for active recovery, not a long-term solution.

Action 4: Compression – Gentle Support

What to do: Apply a gentle compression bandage or an elbow sleeve to provide support and reduce swelling.

Concrete Example: Use an elastic bandage (like an ACE wrap) and wrap it around your forearm, starting below the elbow and moving upwards, overlapping by about half the width of the bandage. Ensure it’s snug but not so tight that it restricts circulation or causes tingling in your fingers. Alternatively, an off-the-shelf compression sleeve designed for elbow support can be easily slipped on. This helps to reduce fluid accumulation and provides a sense of stability.

Phase 2: Targeted Mobility and Gentle Stretching

Once the acute pain subsides slightly, it’s crucial to restore range of motion and gently lengthen the affected muscles and tendons. Do not push into pain during this phase.

Action 5: Wrist Flexor Stretch – The Primary Target

What to do: Extend your affected arm straight out in front of you, palm facing up. With your other hand, gently grasp the fingers of your extended hand and pull them downwards towards your body, keeping your elbow straight. You should feel a stretch along the inside of your forearm.

Concrete Example: Hold the stretch for 20-30 seconds, performing 3 repetitions, 2-3 times a day. As you pull your fingers, focus on keeping your elbow fully extended. The stretch should be felt in the belly of your forearm muscles, not in the elbow joint itself. Avoid bouncing.

Action 6: Wrist Extensor Stretch – A Balancing Act

What to do: Extend your affected arm straight out in front of you, palm facing down. With your other hand, gently grasp the back of your extended hand and pull it downwards towards your body, keeping your elbow straight. You should feel a stretch along the top of your forearm.

Concrete Example: Perform this stretch for 20-30 seconds, 3 repetitions, 2-3 times a day. While not the primary affected area for golfer’s elbow, tight wrist extensors can indirectly contribute to imbalances in the forearm, making this a valuable complementary stretch.

Action 7: Forearm Pronation/Supination – Restoring Rotational Movement

What to do: With your elbow bent at a 90-degree angle and tucked into your side, slowly rotate your forearm so your palm faces up (supination), then slowly rotate it so your palm faces down (pronation).

Concrete Example: Perform 10-15 repetitions in each direction, 2-3 times a day. You can hold a light object like a small hammer or a can of soup for a little added resistance as you progress, but start without any weight. The movement should be smooth and controlled, not jerky.

Phase 3: Gradual Strengthening and Rehabilitation

This is the most critical phase for long-term recovery and preventing recurrence. You’ll progressively strengthen the weakened muscles and improve their endurance. Start with very light resistance and gradually increase as tolerated.

Action 8: Wrist Flexion with Light Resistance – Direct Strengthening

What to do: Sit in a chair with your forearm resting on your thigh, palm facing up, and your wrist just off the edge of your knee. Hold a very light weight (e.g., a 0.5 kg dumbbell or even a can of soup) in your hand. Slowly curl your wrist upwards towards your body, then slowly lower it back down.

Concrete Example: Perform 3 sets of 10-15 repetitions, 3-4 times a week, with a 30-second rest between sets. Focus on slow, controlled movements. The lowering phase (eccentric contraction) is particularly important for tendon healing. If 0.5 kg is too much, start with no weight or even a lighter object like a pencil. Gradually increase the weight by small increments (e.g., 0.25 kg) only when you can complete all sets and repetitions with good form and no pain.

Action 9: Wrist Extension with Light Resistance – Balancing Muscle Groups

What to do: Similar to wrist flexion, but with your palm facing down. Rest your forearm on your thigh, wrist off the edge, and hold a light weight. Slowly lift your hand upwards by extending your wrist, then slowly lower it.

Concrete Example: Perform 3 sets of 10-15 repetitions, 3-4 times a week. This exercise strengthens the opposing muscle group (wrist extensors), which is vital for maintaining forearm balance and reducing strain on the wrist flexors. Again, start with minimal or no weight and progress cautiously.

Action 10: Forearm Pronation/Supination with Resistance – Rotational Strength

What to do: With your elbow bent at 90 degrees and tucked into your side, hold a light hammer or a stick. Rotate your forearm, allowing the weight of the hammer to provide resistance as you turn your palm up and down.

Concrete Example: Perform 3 sets of 10-15 repetitions in each direction, 3-4 times a week. You can adjust the resistance by gripping the hammer closer to the head for less resistance, or further down the handle for more. This directly strengthens the muscles responsible for forearm rotation.

Action 11: Grip Strengthening – Functional Recovery

What to do: Use a stress ball, a tennis ball, or a hand grip strengthener. Squeeze firmly for 5-10 seconds, then release.

Concrete Example: Perform 10-15 repetitions, 2-3 times a day. This improves the overall strength of your hand and forearm muscles, which are often weakened with golfer’s elbow. Start gently and gradually increase the intensity of your squeeze.

Action 12: Eccentric Loading Exercises – Tendon Remodeling

What to do: These exercises focus on the “lowering” phase of a movement, which has been shown to be highly effective for tendon repair. For wrist flexion, use your unaffected hand to help lift the weight, then slowly lower it with your affected hand only.

Concrete Example: Using a 1-2 kg dumbbell, hold it with your affected hand, palm up, wrist extended (bent backward). Use your other hand to assist in lifting the weight to a fully flexed position (wrist bent forward). Then, very slowly (over 3-5 seconds) lower the weight using only your affected hand back to the starting position. Perform 3 sets of 10-15 repetitions, 3-4 times a week. This specific, slow negative movement helps to remodel and strengthen the collagen fibers within the tendon.

Phase 4: Ergonomic Adjustments and Activity Modification

Preventing recurrence is as important as healing. This involves understanding and modifying the activities that caused the problem in the first place.

Action 13: Assess and Adjust Your Workspace – The Desk Warrior’s Guide

What to do: Evaluate your computer setup, including keyboard, mouse, and chair height, to minimize wrist and forearm strain.

Concrete Example:

  • Keyboard: Ensure your keyboard is flat or slightly tilted away from you, not tilted towards you. This keeps your wrists in a more neutral position. Consider an ergonomic keyboard with a wrist rest.

  • Mouse: Use a vertical mouse or a trackball mouse if a standard mouse aggravates your symptoms. Ensure your mouse is close to your body so you’re not overreaching.

  • Chair Height: Adjust your chair so your forearms are parallel to the floor when typing, and your wrists are straight. Avoid bending your wrists up or down excessively.

  • Breaks: Take frequent micro-breaks (1-2 minutes every 20-30 minutes) to stretch your wrists, hands, and forearms.

Action 14: Modify Sports Technique – The Athlete’s Edge

What to do: If sports are the cause, work with a coach or professional to analyze and modify your technique to reduce stress on your elbow.

Concrete Example:

  • Golf: If golfing, focus on a smoother swing with less “arm action” and more body rotation. Ensure your grip is not too tight. Consider using larger grips on your clubs to reduce the need for a tight squeeze.

  • Tennis: For tennis players, ensure your groundstrokes are hitting the ball in front of your body with proper body rotation, rather than relying solely on arm strength. Consider using a looser string tension or a larger grip size.

  • Weightlifting: When lifting weights, especially during bicep curls or rows, ensure your grip is neutral and you are not over-gripping. Consider using an EZ bar for curls, which puts less stress on the wrists and elbows. Reduce the weight and focus on form.

Action 15: Tool and Equipment Modifications – Practical Solutions

What to do: If your job or hobbies involve repetitive gripping or twisting, consider modifications to your tools or equipment.

Concrete Example:

  • Tools: Use power tools instead of manual tools where possible. Choose tools with larger, padded handles that require less grip strength. If using screwdrivers, opt for those with ergonomic handles.

  • Gardening: Use long-handled tools to avoid bending and straining. Wear gardening gloves with extra padding to reduce impact.

  • DIY: When hammering, use a lighter hammer or adjust your technique to use more arm swing from the shoulder rather than just wrist flicking.

Phase 5: Advanced Strategies and When to Seek Professional Help

While most cases of golfer’s elbow resolve with conservative management, some situations warrant a deeper dive or professional intervention.

Action 16: Deep Tissue Massage – Targeting Adhesions

What to do: Gently massage the forearm muscles on the inside of your arm, particularly where they feel tight or tender. You can use your thumb, fingertips, or a foam roller/massage ball.

Concrete Example: Apply moderate pressure and use small, circular motions or strokes along the length of the muscle. If you find a particularly tender spot (a “trigger point”), hold pressure on it for 30-60 seconds until the tenderness dissipates. This helps break down scar tissue and adhesions, improving blood flow and flexibility. You can also visit a physical therapist or massage therapist for professional deep tissue work.

Action 17: Kinesiology Taping – Support and Awareness

What to do: Apply kinesiology tape to the forearm muscles to provide support, reduce pain, and improve proprioception (awareness of your body’s position).

Concrete Example: While specific taping techniques vary, a common approach involves applying a strip of tape along the length of your forearm flexor muscles, originating near the medial epicondyle and extending down towards your wrist. A second, shorter strip can be placed horizontally across the medial epicondyle for direct support. There are numerous online tutorials for proper application; however, if unsure, consult a physical therapist for guidance. This is a supportive measure, not a primary treatment.

Action 18: Bracing or Counterforce Brace – Targeted Pressure

What to do: Consider using a counterforce brace, which applies pressure to the muscles just below the elbow, or a simple elbow sleeve.

Concrete Example: A counterforce brace (often a strap with a pad) is positioned 1-2 inches below the medial epicondyle. When tightened, it compresses the forearm muscles, absorbing some of the strain before it reaches the irritated tendon attachment. Ensure it’s snug but not uncomfortably tight, and doesn’t restrict circulation. This can be particularly helpful during activities that aggravate your elbow. Use it judiciously, as overuse can lead to muscle weakening.

Action 19: When to See a Doctor or Physical Therapist

What to do: Seek professional medical advice if your pain is severe, doesn’t improve with conservative measures after several weeks, or if you experience numbness, tingling, or weakness in your hand.

Concrete Example: If you’ve diligently followed the rest, ice, stretching, and strengthening protocols for 4-6 weeks and your pain persists or worsens, it’s time to consult a healthcare professional. A doctor can rule out other conditions and discuss options like corticosteroid injections (used sparingly due to potential tendon weakening), platelet-rich plasma (PRP) injections, or in rare cases, surgery. A physical therapist can provide a personalized exercise program, manual therapy, and advanced techniques to accelerate recovery and prevent recurrence. They can also perform a thorough assessment of your biomechanics to identify contributing factors.

Conclusion

Fixing golfer’s elbow requires a systematic, patient, and proactive approach. It’s not a quick fix but a journey of healing, strengthening, and re-education. By diligently implementing the immediate pain relief strategies, consistently performing the targeted stretches and progressive strengthening exercises, and crucially, making necessary ergonomic and activity modifications, you can effectively alleviate your pain and regain full function. Listen to your body, avoid pushing into pain, and be consistent with your efforts. With dedication, you can overcome golfer’s elbow and return to your activities without debilitating discomfort.