Written by Chris Finn, MSPT, TPI L3, CSCS, Founder/CEO
If you’ve got a nagging ache on the inside of your elbow that flares up after your round, or even just after a day of yard work or typing, you might be dealing with a golfer’s elbow. The good news: it’s very treatable, and in most cases, you don’t need surgery to fix it. The exercises below are the same categories of movement physical therapists at Par4Success actually use in the clinic, explained simply so you can start safely at home.
This article is for general education and isn’t a substitute for an individual diagnosis. If your pain is severe, doesn’t improve within a couple of weeks, or comes with numbness or tingling, see a physical therapist or doctor before continuing.
What Is Golfer’s Elbow, Really?
Golfer’s elbow (medically known as medial epicondylitis, or increasingly called medial elbow tendinopathy) is pain and irritation where your forearm’s flexor tendons attach to the bony bump on the inside of your elbow – the medial epicondyle. Despite the name, you don’t have to play golf to get it. It’s just as common in people who type all day, lift weights, throw, or do repetitive gripping work (Amin et al., 2015, Journal of the American Academy of Orthopaedic Surgeons).
For golfers specifically, it usually comes from the repetitive stress the lead or trailing arm’s forearm flexors take on through the downswing and impact, especially with poor swing mechanics, tension in the grip, or too much volume too quickly.
Best Exercises for Golfer’s Elbow
Start gently. If any of these cause sharp pain (not just mild discomfort), stop and scale back.
Stretches (Start Here)
Wrist Flexor Stretch Extend your affected arm in front of you, palm up. With your other hand, gently pull your fingers and wrist back toward you until you feel a stretch along the underside of your forearm. Hold 15-30 seconds, repeat 2-4 times.
Wrist Extensor Stretch Same position, but palm facing down this time, fingers pointing toward the floor. Gently press down on the back of your hand until you feel the stretch. Hold 15-30 seconds, repeat 2-4 times.
Strengthening (Once Stretching Is Pain-Free)
Wrist Curls Sit with your forearm resting on your thigh or a table, palm facing up, holding a light dumbbell or a soup can. Slowly curl your wrist upward, then lower it slowly. 2-3 sets of 8-12 reps per arm.
Reverse Wrist Curls Same setup, palm facing down instead. This targets the opposite side of the forearm and helps balance the muscles around the joint. 2-3 sets of 8-12 reps.
Forearm Pronation/Supination Holding a light weight (or even a hammer, held at the light end), rotate your forearm slowly so your palm faces up, then down, keeping your elbow tucked at your side. 2-3 sets of 8-12 reps per direction.
Grip Strengthening Squeeze a stress ball or soft grip trainer for 5 seconds at a time, several reps. Simple, but a stronger grip takes real strain off the tendon during your swing.
A note on progression: the exercises above are intentionally on the gentler end. Research supports gradual, progressive loading over aggressive early strengthening – pushing too hard too soon on an irritated tendon can slow recovery rather than speed it up (Hoogvliet et al., 2013, British Journal of Sports Medicine).
When to See a Professional
Most golfer’s elbow cases improve with consistent, gentle rehab, but a few signs mean it’s worth getting properly assessed rather than continuing to guess:
- Pain that hasn’t improved at all after 2-3 weeks of rest and gentle exercise
- Numbness or tingling into your fingers (this can point to nerve involvement, not just tendon irritation)
- Pain severe enough to limit basic daily tasks like gripping a cup or turning a doorknob
- Pain that’s getting worse rather than better
This is where a physical therapist earns their keep – not just prescribing exercises, but identifying whether your swing mechanics, grip, or equipment are actually driving the problem, so you’re not just treating the symptom and re-injuring yourself the next time you play.
If you’re in the Raleigh/Morrisville area, our local physical therapy team can get you properly assessed in person – or take a look at our full range of local training options. Either way, you can book a time to talk through your elbow pain with our team directly.
Preventing Golfer’s Elbow From Coming Back
Rehab gets you out of pain. Prevention keeps you there. A few things worth checking:
- Grip pressure – a death-grip on the club adds unnecessary strain through the whole forearm
- Equipment – the wrong shaft flex or grip size can force compensations that load the elbow more than they should
- Swing mechanics – if the same movement pattern caused the injury once, it’ll cause it again without a fix
- Overall training – building strength and mobility through the rest of the kinetic chain (shoulders, core, hips) takes some of the repetitive load off the elbow specifically
If you want a full picture of what’s driving strain through your swing – not just the elbow, but everywhere, our Golf Performance Assessment is a good place to start.
FAQs
How long does golfer’s elbow take to heal? It varies by severity. Mild cases can start improving within a week or two of consistent stretching and gentle strengthening. More significant cases can take 6-8 weeks or longer to fully resolve.
Can I still play golf with golfer’s elbow? Often yes, in a modified way, but continuing to play through sharp pain will usually slow your recovery. If you can play pain-free with lighter effort, that’s usually fine; if it hurts through the swing, it’s worth backing off until your rehab progresses.
Is golfer’s elbow the same as tennis elbow? No, though they’re related. Tennis elbow (lateral epicondylitis) affects the tendons on the outside of the elbow; golfer’s elbow affects the tendons on the inside. The rehab approach is similar, but the specific exercises target opposite sides of the forearm.
Should I stretch or strengthen first? Generally, stretching first, especially in the early, more irritated stage, then adding strengthening once stretching is pain-free. That said, everyone’s presentation is a little different, which is part of why an individual assessment is valuable if things aren’t improving on their own.
