Golfer’s elbow, medically known as medial epicondylitis, is a common tendon injury that affects the inner side of the elbow joint. This condition arises from damage to the tendons of the forearm muscles that attach to the medial epicondyle. It is often caused by repetitive stress or overuse from activities like gripping, swinging, or throwing. The resulting discomfort, which may radiate into the forearm and wrist, requires a focused recovery plan to promote tissue healing and restore function.
Immediate Pain Reduction Strategies
The initial phase of recovery centers on quickly reducing discomfort and protecting the injured tendons from further strain. The most immediate and effective first step is relative rest, which involves temporarily stopping activities that trigger pain. Avoiding complete immobilization is important, however, because it can lead to muscular atrophy and deconditioning.
Applying cold therapy, or icing, to the affected area helps provide effective short-term pain relief. Ice should be applied to the inner elbow for about 15 to 20 minutes, typically three to five times a day, particularly in the early painful stages. It is important to place a towel between the skin and the ice pack to prevent potential skin damage.
A counterforce brace or elbow sleeve can be worn to lessen the strain on the forearm muscles and tendons during activity. This elastic strap is typically positioned one to two inches below the elbow joint, applying compression to the muscle belly. The compression helps to unload the tendon attachment site, which reduces the force transmitted through the injured area.
Targeted Rehabilitation Exercises
Once the acute pain begins to subside, the rehabilitation phase must begin to restore the strength and resilience of the forearm tendons and muscles. This involves a specific approach that combines stretching and strengthening exercises to promote tendon healing. Stretching the wrist flexor muscles is widely recommended to improve flexibility and range of motion in the forearm.
A common stretch involves extending the affected arm in front of the body with the palm facing up, then using the opposite hand to gently pull the fingers downward toward the floor. This passive movement should create a stretch along the inner forearm. The stretch should be held for about 15 seconds and repeated several times throughout the day to help prevent stiffness.
Strengthening is primarily achieved through eccentric exercises, which focus on controlling the lengthening phase of a muscle contraction. For the wrist flexors, this involves sitting and resting the forearm on a thigh with the palm facing up, holding a light dumbbell. The exercise begins by using the unaffected hand to lift the weight into wrist flexion (palm moving toward the body), then slowly lowering the weight back down using only the affected forearm muscles.
This controlled lowering phase is the eccentric contraction. It is recommended to perform 10 to 15 repetitions per set, completing two to three sets, while ensuring the exercise does not increase pain beyond a mild level. As strength improves, isometric holds—where the muscle contracts without changing length—can also be integrated by pressing the affected hand against resistance for short periods.
Activity Modifications for Preventing Reinjury
Sustained recovery requires modifying the daily activities and environmental factors that originally contributed to the tendon overload. Analyzing and adjusting the equipment used in sports or work is an important preventative measure. For instance, golfers should consider switching to lighter graphite shafts or using larger club grips, which can reduce the strain placed on the forearm muscles during a swing.
When performing tasks that involve gripping or lifting, focus on maintaining a straight wrist position to minimize stress on the healing tendons. This principle extends to workplace ergonomics, where ensuring a proper workstation setup is necessary to avoid unnecessary strain. Adjusting the height of a desk or chair to keep the elbows bent at a comfortable 90-degree angle and the wrists straight while typing can make a significant difference.
Pacing activities is also necessary, meaning that tasks involving repetitive wrist motion should be broken up with frequent rest periods. Individuals should avoid any movements that immediately trigger pain, as this indicates a continued overload of the injured tendon. A proper warm-up before engaging in any strenuous activity, like golf or weightlifting, prepares the muscles and tendons for the upcoming load.
When to Seek Professional Medical Care
While many cases of medial epicondylitis improve with dedicated self-care, there are specific signs that indicate the need for professional medical intervention. If pain persists beyond four to six weeks despite consistent rest, icing, and exercise, a sports medicine physician or physical therapist should be consulted. Discomfort that interferes with sleep or prevents the ability to hold light objects without sharp pain is another indicator that specialized treatment is warranted.
Serious warning signs, such as visible swelling, warmth, or redness around the elbow, require immediate medical evaluation, especially if accompanied by a fever. Numbness or tingling sensations that extend into the fingers may suggest involvement of the ulnar nerve, a condition often associated with golfer’s elbow. A specialist can offer advanced interventions, including formal physical therapy, advanced imaging, or corticosteroid or platelet-rich plasma injections.