How to Fix Golfer’s Elbow

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Quick Answer

• Give your elbow a break from aggravating activities and use ice to cut down swelling.
• Start with gentle stretches and then move into specific exercises to build strength.
• Figure out what’s causing it – maybe your swing or that repetitive task – and fix that.

Who This Golfer’s Elbow Guide Is For

• You’re a golfer who’s been feeling that ache on the inside of your elbow.
• Anyone whose work or hobbies demand a lot of gripping, lifting, or wrist action.

What to Check First for Golfer’s Elbow Pain

• Pinpoint exactly where it hurts and how intense it is. Is it a dull ache or a sharp jab?
• Identify what makes it flare up. Gripping your club? Carrying something heavy? Typing?
• Check for any swelling or tenderness on the inner side of your elbow joint.
• Think about what you’ve been doing lately. Any new training routines or demanding projects?

How to Fix Golfer’s Elbow: A Step-by-Step Plan

Step-by-Step Plan to Fix Golfer’s Elbow

1. Rest the affected arm.

• Action: Step away from activities that trigger your elbow pain. This means cutting back on golf, avoiding heavy lifting, and minimizing repetitive wrist motions. Think of it as giving your arm a well-deserved timeout.
• What to look for: You should notice a decrease in pain and tenderness when your arm is at rest. The nagging ache should start to fade. If it feels better when you’re not using it, you’re on the right track.
• Mistake to avoid: Playing through the pain. This is a classic mistake. Pushing yourself will only inflame the tendon more, prolonging your recovery and potentially turning a temporary issue into a chronic one. I learned this lesson hard on a camping trip once, trying to chop wood with a sore elbow.

2. Apply ice.

• Action: Grab an ice pack (or a bag of frozen veggies, no judgment here) and wrap it in a thin towel. Apply it to the sore spot on the inside of your elbow for 15-20 minutes. Do this a few times a day, especially after any activity.
• What to look for: A reduction in swelling, redness, and that hot, angry feeling in the elbow. The area should feel less tender to the touch. Ice is your friend for inflammation.
• Mistake to avoid: Using heat too early or too much. While heat can be good later for loosening up stiff muscles, in the acute inflammatory phase, ice is generally more effective at reducing swelling and pain. Don’t make it worse by applying heat when ice is needed.

3. Gentle stretching.

• Action: Start with gentle wrist flexor stretches. Extend your affected arm straight out in front of you, palm facing up. With your other hand, gently pull your fingers down towards the floor, feeling a mild stretch in your forearm. Hold for 15-30 seconds, then relax. Repeat 2-3 times.
• What to look for: A mild, comfortable stretch in your forearm muscles. You should feel it lengthening, not pulling or hurting. The goal is to improve flexibility without irritating the tendon.
• Mistake to avoid: Overstretching or using jerky movements. Aggressive stretching can further irritate the inflamed tendons. Keep it smooth, slow, and controlled. If it hurts, back off.

4. Strengthening exercises.

• Action: Once the initial pain has subsided, begin with light strengthening exercises. This could include wrist curls with a very light dumbbell (even a can of soup works) or a resistance band, and grip strengthening by squeezing a soft ball or stress ball. Focus on controlled movements.
• What to look for: The ability to perform these exercises without significant pain. Your forearm muscles and grip should start to feel more capable and less fatigued. You’re rebuilding resilience.
• Mistake to avoid: Jumping to heavy weights or high repetitions too soon. This is a common trap. Overdoing it can easily re-injure the tendon. Gradually increase the resistance and reps as you get stronger, always prioritizing good form and pain-free movement.

5. Address the root cause.

• Action: For golfers, this means getting a professional swing analysis to identify and correct any mechanics that put excessive strain on your elbow. For others, it might involve adjusting your workstation setup (ergonomics), changing how you grip tools, or modifying repetitive tasks to reduce stress.
• What to look for: Pinpointing the specific action or habit that initiated your golfer’s elbow. This might require some detective work, but once identified, you can implement changes. Think about your grip pressure, swing tempo, or the way you lift.
• Mistake to avoid: Neglecting the underlying issue. If you fix the pain but go right back to the same faulty swing or repetitive motion, the golfer’s elbow will almost certainly return. You’ve got to break the cycle.

6. Consider professional help.

• Action: If your pain persists despite home care, or if you’re unsure about the cause, consult a doctor, physical therapist, or sports medicine specialist. They can offer a definitive diagnosis and create a tailored treatment plan.
• What to look for: Expert guidance on your specific condition, including advanced exercises, manual therapy, or other treatments like bracing. They can also help rule out other potential issues.
• Mistake to avoid: Waiting too long to seek professional advice. Delaying treatment can lead to a longer recovery period and potentially more complex issues. Don’t hesitate if you’re not seeing progress.

Understanding and Preventing Golfer’s Elbow

Common Mistakes in Golfer’s Elbow Management

• Ignoring pain — Can lead to chronic injury, more severe damage, and a much longer recovery time. — Rest and modify activities immediately. Don’t try to “tough it out” or play through the pain.
• Overstretching — Can further irritate already inflamed tendons, making the condition worse. — Perform stretches slowly and gently, focusing on a mild pull. Never force a stretch.
• Lifting too heavy too soon — Re-injures the tendon and significantly prolongs the healing process. — Gradually increase the weight or resistance during strengthening exercises. Listen to your body and increase intensity only when pain-free.
• Incorrect swing mechanics — Puts excessive and repetitive stress on the forearm tendons, leading to overuse injuries like golfer’s elbow. — Get a professional swing analysis or coaching from a certified instructor. Small adjustments can make a big difference.
• Skipping the strengthening phase — Leaves forearm muscles weak and less able to support the elbow joint, making it prone to re-injury. — Consistently perform prescribed strengthening exercises to build resilience and prevent recurrence.
• Using improper grip technique — Whether on a club, tool, or even in daily lifting, a poor grip can overload the tendons. — Be mindful of your grip. Ensure it’s relaxed but firm, and avoid excessive squeezing or tension.

FAQ on Golfer’s Elbow

• What is golfer’s elbow?

Golfer’s elbow, medically known as medial epicondylitis, is an inflammatory condition affecting the tendons that attach your forearm muscles to the inner bony prominence (medial epicondyle) of your elbow. It’s caused by overuse and repetitive strain, leading to pain, tenderness, and sometimes stiffness on the inside of the elbow.

• How long does it take to recover from golfer’s elbow?

Recovery times can vary quite a bit depending on the severity of the condition and how diligently you follow treatment. For mild cases, you might see significant improvement in a few weeks. For more persistent or severe cases, it can take several months. Patience and consistent effort are key to a full recovery.

• Can I play golf with golfer’s elbow?

It’s generally not recommended to play golf when you have golfer’s elbow, especially if it causes pain during your swing or afterwards. Continuing to play can worsen the inflammation, delay healing, and potentially lead to a more chronic condition. It’s best to focus on healing first and then gradually return to the course.

• What are the best exercises for golfer’s elbow?

The best exercises typically involve gentle stretching of the wrist flexors and extensors to improve flexibility, followed by light strengthening exercises. These can include wrist curls (with light weights or resistance bands), grip strengthening (squeezing a soft ball), and forearm pronation/supination exercises. Always start gently and increase resistance as you can do so pain-free.

• When should I see a doctor for golfer’s elbow?

You should consult a doctor or physical therapist if your pain is severe, doesn’t improve with home care and rest after a few weeks, or if you experience numbness, tingling, or weakness in your hand or arm. They can provide an accurate diagnosis, rule out other conditions, and recommend a personalized treatment plan, which might include physical therapy, bracing, or other interventions.