Golfer’s Elbow is a common overuse injury that causes pain and tenderness on the inner side of the elbow where the forearm tendons attach to the bone. The condition results from repeated stress or forceful gripping, causing tiny tears and degeneration in the tendons controlling wrist flexion and forearm rotation. While the name suggests a link to golf, any activity involving repetitive wrist and finger movements, such as throwing or manual labor, can lead to this painful condition. Recovery requires a structured approach that manages acute symptoms while addressing the underlying cause of tendon overload.
Immediate Steps for Acute Pain Management
When pain flares up, the focus is reducing discomfort. The most important step is relative rest, meaning modifying or temporarily stopping the activities that provoke the pain. Continuing to engage in the painful activity will only worsen the condition and delay healing.
Applying cold therapy to the inner elbow helps manage pain and localized swelling. Ice packs should be applied for 15 to 20 minutes, three to four times a day, especially after any activity involving the arm. To provide mechanical support and reduce strain, a counterforce brace or forearm band can be worn just below the elbow during activity. This device compresses the forearm muscles, lessening the force transmitted to the injured tendon attachment.
Over-the-counter Nonsteroidal Anti-inflammatory Drugs (NSAIDs), such as ibuprofen or naproxen, may offer temporary pain relief. These medications can be used in the short term to manage symptoms. However, NSAIDs do not cure the underlying tendon issue, and their long-term use is discouraged.
Targeted Stretches and Strengthening Exercises
Once acute pain subsides, stretching and strengthening are necessary to promote tendon healing and build resilience. The primary goal is to improve the strength and endurance of the wrist flexor and pronator muscles. Strengthening exercises should begin with light resistance and emphasize slow, controlled movements.
A foundational exercise is the eccentric wrist curl, which specifically targets the damaged tendon fibers. With the forearm supported on a table and the palm facing up, use the unaffected hand to lift a light weight (such as a 1-to-2-pound dumbbell) into a flexed position. The affected arm then slowly lowers the weight over a count of three to five seconds, working the muscles eccentrically. This slow lowering phase is beneficial for tendon repair and should be repeated for 10 to 15 repetitions.
Resisted wrist pronation strengthens the pronator teres muscle. This rotation is performed by holding a light weight or hammer handle at one end, with the forearm supported on a table. The movement involves rotating the palm downward, or pronating the forearm, in a slow and controlled manner. Regular stretching of the forearm flexors maintains mobility and reduces stiffness.
Identifying and Correcting Causal Activities
Long-term recovery depends on identifying and modifying the repetitive actions that caused the tendon overload. For golfers, this often involves correcting an improper swing technique, such as “hitting from the top,” which excessively stresses the inner elbow. Consulting a golf instructor to adjust the swing path and ensure a shallow angle of attack can significantly reduce strain on the medial epicondyle.
Equipment modifications are effective, particularly using a larger or softer grip on golf clubs or other tools. A larger grip reduces the need to clench the hand tightly, which decreases strain on the forearm flexors. For individuals whose pain stems from weight training, adjusting form during exercises like bicep curls or hammer curls is necessary. This includes ensuring the wrist remains straight and neutral, avoiding excessive wrist flexion during the lift.
Activities such as prolonged computer use can be causal factors. Adjusting workstation ergonomics to ensure the mouse and keyboard are positioned neutrally prevents constant strain on the forearm muscles. Recognizing these triggers and making concrete, long-term changes supports the healing process.
Indicators That Require Medical Consultation
While most cases of Golfer’s Elbow improve with rest and home management, certain symptoms indicate a need for medical evaluation. Persistent severe pain that does not improve after one to two weeks of dedicated rest and home care should be assessed by a physician. The appearance of neurological symptoms, such as numbness or tingling that radiates into the ring and little fingers, suggests possible involvement of the ulnar nerve.
Any inability to fully bend or straighten the elbow joint requires immediate medical attention. Other red flags include visible deformity around the elbow, the rapid onset of significant swelling, or signs of infection such as increasing warmth, redness, and fever. A medical professional can recommend specialized treatments, which may include physical therapy, corticosteroid injections for short-term relief, or, in rare chronic cases, surgical intervention.