How to Properly Wear a Golfer’s Elbow Strap

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Quick Answer

• Position the strap about 1-2 inches below your elbow, on the fleshy part of your forearm.
• Snug is good, but make sure it doesn’t cut off circulation. You need blood flow.
• Adjust it so it feels supportive during your swing, not like a vice.

Who This Golfer’s Elbow Strap Guide Is For

• Any golfer who’s felt that sharp or dull ache on the inside of their elbow after a round or practice.
• Folks looking for a simple, effective way to manage or prevent golfer’s elbow pain without missing too many tee times.

What to Check First Before Wearing Your Golfer’s Elbow Strap

• Strap Type: Seriously, double-check. Is it for golfer’s elbow (medial epicondylitis) or tennis elbow (lateral epicondylitis)? They hit different spots on your arm. Using the wrong one is a waste of time.
• Material Quality: Give it a feel. Is the material breathable? Will it chafe your skin after a few hours on the course? Some cheap ones feel like sandpaper.
• Adjustability: Can you actually tighten and loosen this thing easily? You want a custom fit, not a one-size-fits-all situation that never quite works.
• Padding Placement: Where’s that pressure pad? It needs to sit right on the muscle belly that’s causing you grief, not just anywhere.
• Cleanliness: If it’s a hand-me-down or you found it in the garage, give it a quick wash. Nobody wants a dirty strap digging into their skin.

Step-by-Step Plan: How to Properly Wear a Golfer’s Elbow Strap

1. Identify the Affected Arm: This sounds obvious, but sometimes when you’re in pain, you just grab the wrong one. Pinpoint the arm that’s aching.

• What to look for: The elbow and forearm that feel sore or weak.
• Mistake to avoid: Putting the strap on your good arm. That’s like putting a bandage on a broken window.

2. Locate the Pressure Point: Roll up your sleeve. Feel the inside of your forearm, about 1 to 2 inches down from the bony bump of your elbow. You should feel a distinct muscle bulge there. This is the sweet spot.

• What to look for: The thickest part of the forearm muscle, below the elbow joint.
• Mistake to avoid: Placing the strap directly on the elbow joint itself, or too far down the forearm where it won’t hit the key tendons.

3. Position the Strap: Wrap the strap around your forearm. Make sure the padded or pressure-applying part of the strap is centered directly over that muscle bulge you just found.

• What to look for: The pad sitting firmly on the muscle, encircling the arm.
• Mistake to avoid: Not getting the strap fully around the arm, or having the pad slip off to the side. It needs to be snug all the way around.

4. Secure the Strap: Fasten the strap. It should be tight enough to feel supportive and apply gentle pressure, but not so tight that your fingers start to tingle or go numb. Think a firm, supportive hug for your forearm muscle.

• What to look for: The strap holding its position without sliding. You should feel some pressure, but no pain or numbness.
• Mistake to avoid: Overtightening it to the point where it feels like a tourniquet. You’ll regret that on the back nine.

5. Test the Fit with Movement: Gently flex your wrist up and down, and make a few slow, controlled golf swing motions (without a club, if you’re indoors). Does it feel like it’s taking some of the strain off your elbow?

• What to look for: A noticeable decrease in the stress felt at the elbow joint during movement.
• Mistake to avoid: Ignoring any pinching or sharp discomfort. If it hurts to wear, it’s not fitted correctly.

6. Adjust for Comfort and Support: This is key. You might need to tweak the tightness or the exact position of the pad. What feels right for a practice swing might need a slight adjustment for a full drive.

• What to look for: The perfect balance where you feel support without any restriction or discomfort.
• Mistake to avoid: Settling for “good enough.” Take the extra minute to get it just right. Your elbow will thank you.

7. Wear During Activity: Put the strap on before you start your golf round or any activity that typically aggravates your golfer’s elbow. It’s designed to help manage the load during stress.

• What to look for: The strap helping to reduce pain or discomfort as you play.
• Mistake to avoid: Wearing it constantly, even when resting. Your muscles need to work sometimes, and prolonged pressure isn’t always beneficial.

How to Properly Wear a Golfer’s Elbow Strap: Troubleshooting and Fine-Tuning

Sometimes, even with the best intentions, a strap just doesn’t feel right. Don’t sweat it. A little tweaking usually does the trick. If you’re feeling pain or discomfort, it’s likely one of these common issues.

• Strap too high on the arm — It’s not hitting the correct forearm muscles that are responsible for flexing your wrist and fingers. This means it’s not providing the intended support. — Fix: Slide the strap down about an inch or two, ensuring the pressure pad is directly on the muscle belly below the elbow.
• Strap too low on the arm — You’re missing the primary tendons and muscles that become inflamed with golfer’s elbow. The support is in the wrong place. — Fix: Move the strap higher up the forearm, closer to the elbow, but still on the muscle, not the bone.
• Over-tightening the strap — This is a biggie. Constricting blood flow can lead to numbness, tingling, and can even worsen nerve irritation. It’s counterproductive. — Fix: Loosen the strap until it’s snug and supportive but allows for easy circulation. You should be able to wiggle your fingers comfortably.
• Using the wrong type of strap — A tennis elbow strap is designed for the outer elbow tendons. If you have golfer’s elbow pain on the inside, it won’t work. — Fix: Verify you have a strap specifically for golfer’s elbow (medial epicondylitis).
• Ignoring discomfort — The strap should feel supportive, not painful. If it’s digging in, pinching, or causing sharp pain, something’s wrong with the fit or position. — Fix: Readjust the position and tightness. If discomfort persists, consider a different brand or consult a physical therapist.
• Strap slipping during play — If the strap is constantly sliding down your arm, it’s not providing consistent support. — Fix: Ensure the strap material has good grip against your skin and that you’ve secured it snugly enough without over-tightening. Some straps have a rubberized lining to help with this.
• Padding not centered — The effectiveness of the strap relies on that pressure pad hitting the right spot. If it’s off-center, you won’t get the therapeutic effect. — Fix: Take the strap off, reposition it carefully so the pad is directly over the main forearm muscle bulge, and then re-secure.

FAQ on Golfer’s Elbow Straps

• How tight should a golfer’s elbow strap be?

It should feel snug and provide noticeable pressure on the forearm muscles, but it should never be painful or cause numbness, tingling, or discoloration in your hand or fingers. Think of it as a firm, supportive hug for your forearm. You should still be able to move your fingers freely.

• Where exactly on the forearm should the golfer’s elbow strap be placed?

The key is to place the padded or pressure-applying part of the strap directly onto the forearm muscles, typically 1 to 2 inches below the bony prominence of your elbow (the medial epicondyle). You’re aiming for the muscle belly, not the joint itself.

• Can I wear a golfer’s elbow strap all day?

Generally, no. Golfer’s elbow straps are most effective when worn during activities that trigger your pain, such as playing golf, gardening, or lifting. It’s usually not recommended for continuous, all-day wear. Giving your arm breaks allows for better circulation and prevents over-reliance on the support.

• How do I know if the strap is working effectively?

You’ll notice a reduction in the pain or discomfort you typically feel in your elbow and forearm when you perform the movements that usually cause aggravation, like swinging a club or gripping something firmly. The strap helps to absorb some of the stress on the inflamed tendons.

• What’s the difference between a golfer’s elbow strap and a tennis elbow strap?

The main difference is their placement and the tendons they target. A golfer’s elbow strap (for medial epicondylitis) is worn lower on the forearm to support the muscles responsible for flexing your wrist and fingers. A tennis elbow strap (for lateral epicondylitis) is worn higher up, closer to the elbow, to support the muscles responsible for extending your wrist. Using the wrong strap won’t help your specific condition.

• How long should I wear the strap when playing golf?

Wear it for your entire round, from the first tee box to the last putt. If you’re going to the driving range, wear it during your practice session. The goal is to support the forearm muscles during the repetitive stress of the golf swing.

• Can a golfer’s elbow strap cure golfer’s elbow?

No, a strap is a management tool, not a cure. It helps to alleviate pain and support the injured area during activity, allowing you to play more comfortably and potentially preventing further aggravation. A comprehensive treatment plan, which may include rest, physical therapy, stretching, and strengthening exercises, is usually needed for full recovery.