Inner elbow pain, often felt as a persistent ache or sharp tenderness on the medial side of the elbow, is a common issue affecting many individuals, not just athletes. This discomfort typically arises from repetitive strain that overloads the tendons connecting the forearm muscles to the elbow joint. Addressing this condition requires a structured approach that moves from immediate pain reduction to long-term strengthening and rehabilitation.
Understanding the Cause of Inner Elbow Pain
The pain on the inner elbow is medically known as Medial Epicondylitis, commonly referred to as “Golfer’s Elbow,” though it affects many non-golfers. This condition involves the flexor-pronator tendon group, which originates at the medial epicondyle, a bony bump on the inner elbow. The pathology is a degenerative tendinosis, meaning the tendon tissue has broken down due to micro-tears rather than an acute inflammatory state.
The flexor-pronator muscles, including the flexor carpi radialis and pronator teres, are responsible for flexing the wrist and turning the forearm palm-down. Repetitive, forceful actions like gripping, throwing, or excessive wrist flexion overload these tendons at their attachment point. Common culprits include swinging a golf club, throwing a baseball, heavy lifting, or occupational tasks such as using hand tools or carpentry. This excessive tension causes microscopic damage that the body struggles to repair, resulting in chronic pain and tenderness.
Immediate Relief and Home Care Strategies
The first step in managing inner elbow pain is to reduce the strain on the damaged tendons and alleviate discomfort. A period of relative rest is necessary, which means temporarily avoiding or significantly modifying the specific activities that trigger the pain. Applying a cold pack to the painful area for 15 to 20 minutes several times a day can help dampen local symptoms, particularly in the initial phase.
Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, may be used cautiously to manage pain and associated inflammation. It is important to follow dosage instructions. A counterforce elbow strap or brace worn just below the elbow can also provide immediate, passive relief. This device works by compressing the forearm muscles, which helps offload tension at the medial epicondyle attachment point during activity.
Active Recovery Through Targeted Exercises
Once acute pain subsides, the focus shifts to active recovery, which involves restoring flexibility and strengthening the affected tendons and muscles. Gentle stretching should be initiated first to improve forearm flexor extensibility. A simple wrist flexor stretch involves extending the affected arm straight out, palm up. Use the opposite hand to gently pull the fingers down and back toward the body, holding the stretch for 15 to 30 seconds until a mild pull is felt along the inside of the forearm.
The most effective strengthening involves eccentric training, which loads the muscle while it lengthens, as this promotes tendon healing and increases load tolerance. To perform eccentric wrist curls, sit with your forearm supported on a table, palm up, holding a very light weight, such as a one-pound dumbbell. Use the non-injured hand to lift the weight into a flexed wrist position.
Slowly lower the weight back down to the starting position using only the injured arm, taking a full three to five seconds for the lowering phase. Begin with three sets of 10 to 15 repetitions every other day, gradually increasing the weight only when the exercise is pain-free. Grip strengthening exercises, such as squeezing a rubber ball, should also be incorporated to improve the endurance and stability of the forearm muscles.
Preventing Relapse and Seeking Professional Help
Preventing the recurrence of inner elbow pain requires evaluating the factors that caused the initial overload. This includes checking workstation ergonomics or assessing technique in sports like golf or throwing. Adjusting equipment, such as using a lighter tool or a racquet with a larger grip size, can help reduce strain on the forearm tendons. Performing a proper warm-up before engaging in repetitive or high-intensity activities is also a necessary preventive measure.
While home care is often successful, consult a healthcare provider if the pain does not improve significantly after several weeks of dedicated rest and home treatment. Other concerning signs include severe or worsening swelling, the development of numbness or tingling in the hand or fingers, or an inability to move the elbow joint through its full range of motion. Seeking professional guidance ensures an accurate diagnosis.