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How to Wear a Brace for Golfer’s Elbow

ByMichael Reeves

← Golf Instruction & Improvement | Common Faults & Fixes


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Quick Answer

  • A golfer’s elbow brace should fit snugly a few inches below the elbow, putting gentle pressure on the forearm muscles.
  • Proper placement and tension are key to reducing strain on the affected tendon and providing relief.
  • Make sure the brace is designed for golfer’s elbow and is the correct size for your forearm.

Who This Golfer’s Elbow Brace Guide Is For

  • Anyone feeling that familiar ache on the inside of their elbow, especially after repetitive arm motions. It’s that dull, nagging pain that just won’t quit.
  • Athletes, golfers, or anyone who grips and flexes their wrist a lot and wants to manage their elbow pain without immediately reaching for stronger interventions.

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

  • Brace Type: Double-check that your brace is actually for golfer’s elbow (medial epicondylitis) and not tennis elbow (lateral epicondylitis). They target different spots, and wearing the wrong one is like bringing a fishing rod to a gunfight – useless.
  • Sizing: Grab a tape measure. Compare your forearm circumference to the manufacturer’s sizing chart. A brace that’s too big will slip, and one that’s too small will pinch. Neither is good. I learned that the hard way on a backpacking trip once with a poorly fitting pack strap.
  • Condition: Give the brace a once-over. Look for any rips, tears, or worn-out padding. You want it in good shape to do its job effectively.
  • Straps: Make sure all the Velcro or fasteners are clean and working. You don’t want a strap failing when you need it most, mid-swing or mid-hike.

Step-by-Step Plan: How to Wear a Brace for Golfer’s Elbow

1. Prepare the Brace

  • Action: Unfasten all straps completely. Lay the brace flat so you can see it clearly.
  • What to look for: The brace should be open and ready for easy application. No tangled straps or hidden Velcro.
  • Mistake: Not fully unfastening straps can lead to you trying to wrap it too tight initially, making it hard to adjust later. This often happens when you’re in a hurry to get out the door.

2. Position the Brace

  • Action: Place the brace on your forearm. The sweet spot is typically 1 to 3 inches below your elbow joint, right over those sore forearm muscles. This is where the pressure needs to be.
  • What to look for: You should feel the padded section or pressure point centered on the muscle belly, not directly on the bony part of your elbow. It should feel like it’s supporting the muscle itself.
  • Mistake: Sliding it too close to or directly on the elbow joint itself. This won’t hit the right muscles and can be uncomfortable, or worse, put pressure on the wrong spot.

3. Secure the First Strap

  • Action: Wrap the first strap snugly around your forearm and fasten it securely.
  • What to look for: It should feel firm and supportive, like a good hug for your forearm, but definitely not like it’s cutting off circulation. You should still have some give.
  • Mistake: Over-tightening this strap right out of the gate. You might feel numbness or tingling, which is a clear sign it’s too tight and can actually worsen discomfort.

4. Fasten Remaining Straps

  • Action: Fasten the remaining straps, applying consistent, gentle pressure.
  • What to look for: The brace should feel stable and provide support without pinching or restricting movement too much. You want to reduce strain on the tendon, not create new problems by restricting blood flow or nerve function.
  • Mistake: Leaving the straps too loose. This offers minimal support and renders the brace pretty much useless for managing golfer’s elbow. It’ll just slide around.

5. Adjust for Comfort and Support

  • Action: Gently bend and straighten your elbow. Try a light gripping motion with your hand.
  • What to look for: You should feel noticeable support and a reduction in discomfort when you stress the forearm muscles. It shouldn’t feel like it’s digging in, pinching, or slipping. The goal is relief, not added pain.
  • Mistake: Ignoring discomfort. If it hurts or feels wrong, take it off and readjust. A brace should help, not hinder. Listen to your body; it usually knows best.

6. Test in Activity

  • Action: Wear the brace during the activity that usually triggers your golfer’s elbow pain, like playing golf, gardening, or using tools.
  • What to look for: Observe if the brace helps reduce the intensity of the pain or discomfort. Does it feel like it’s taking some of the load off your elbow?
  • Mistake: Assuming the brace will magically fix everything without any adjustment. Sometimes, a slight tweak to strap tension or position is needed even after the initial fitting.

Troubleshooting: Getting Your Golfer’s Elbow Brace Right

Sometimes, even with the best intentions, a brace doesn’t feel quite right. Here’s how to dial it in and make sure you’re getting the most out of it. Proper wear is crucial for effective pain management and support [1].

  • Pain Under the Brace: This usually means the pressure is too focused or the brace is too tight. Try loosening the straps slightly and repositioning the padded section. Make sure it’s not digging into a nerve or bone. Sometimes, the material itself can irritate sensitive skin.
  • Brace Slips Down: This often points to straps that are too loose or the brace being placed too high on the forearm, where the muscles are smaller and taper. Tighten the straps more firmly and ensure it’s positioned correctly 1-3 inches below the elbow, over the muscle belly. A good fit is essential for the brace to stay put and do its job [2].
  • Numbness or Tingling: This is a classic sign of over-tightening. Loosen all the straps immediately. The goal is support, not strangulation. You’re aiming to compress the muscles, not cut off blood flow. If it persists, the brace might be too small or you might have an underlying issue.

Common Mistakes in Wearing a Brace for Golfer’s Elbow

  • Incorrect Placement — Placing the brace too high or too low on the forearm. This reduces its effectiveness because it won’t apply pressure to the specific muscles that need support. Ensure it’s 1-3 inches below the elbow joint, directly over the sore forearm muscles. This is fundamental to how the brace works.
  • Over-tightening the Straps — Cinched down way too much. This restricts blood flow, can cause numbness or tingling, and might even aggravate the pain by putting undue pressure on nerves. Tighten until snug and supportive, but not to the point of discomfort or circulation issues.
  • Under-tightening the Straps — Straps are loose and floppy. This provides insufficient support, rendering the brace ineffective for managing the strain on your tendons. The brace should feel firm and supportive without being constrictive. It needs to provide some resistance.
  • Wearing the Wrong Brace — Using a brace designed for tennis elbow instead of golfer’s elbow. These braces target different areas and won’t provide the correct support for medial epicondylitis. Always confirm your brace is specifically for golfer’s elbow. They look similar, but their function is distinct.
  • Ignoring Discomfort — Forcing yourself to wear a brace that’s actively causing pain. A brace should alleviate symptoms, not create new ones. If it’s uncomfortable, readjust the fit or consult the manufacturer’s guidelines. Your comfort is a key indicator of proper fit and use.
  • Not Adjusting for Activity — Assuming one tightness setting works for all situations. You might need to adjust the tension slightly depending on the intensity of your activity. A bit tighter for heavy lifting, maybe a bit looser for light tasks.
  • Expecting Miracles Overnight — A brace is a tool to help manage symptoms and support healing. It’s not a cure-all. Consistent, proper use alongside other recommended treatments is key.

FAQ About Wearing a Brace for Golfer’s Elbow

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

It should be snug enough to provide firm support without cutting off circulation or causing numbness. Think of it as a supportive hug for your forearm muscles. You want to feel compression, but not pain or tingling.

  • Where exactly should I position the brace on my forearm?

The general rule is 1 to 3 inches below the elbow joint, directly over the bulk of your forearm muscles on the underside. This area is where the tendons that cause golfer’s elbow pain attach.

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

It’s usually best to wear it during activities that aggravate your pain, like sports or repetitive tasks. Many recommend taking it off at night and during periods of rest to allow your skin and muscles to breathe and recover. Check the manufacturer’s instructions for specifics, as some may suggest longer wear for certain conditions.

  • How long should I wear a golfer’s elbow brace?

This varies. Wear it during activities that cause pain. For ongoing support and recovery, follow the advice of your doctor or physical therapist. It’s a tool to help manage symptoms while you heal, and the duration of wear will depend on the severity and healing process of your condition.

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

Golfer’s elbow braces target the inner forearm muscles (flexors), while tennis elbow braces target the outer forearm muscles (extensors). Wearing the wrong one won’t help and could even make things worse by applying pressure to the wrong area. They are designed for specific points of pain.

  • Do I need to see a doctor before wearing a brace?

While a brace can offer relief, it’s always a good idea to get a proper diagnosis from a healthcare professional. They can confirm golfer’s elbow and recommend the best course of treatment, including how to best use a brace as part of your recovery plan. Self-diagnosing can lead to using the wrong approach.

  • Will wearing a brace prevent golfer’s elbow from coming back?

A brace helps manage symptoms and reduce strain during activity, which supports healing and can prevent further aggravation. However, it doesn’t address the root cause of the injury, which often involves overuse or poor technique. Long-term prevention usually requires addressing these underlying factors through exercise, stretching, and activity modification.

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