Golfer’s elbow, medically known as medial epicondylitis, causes pain and tenderness on the inner side of the elbow. This discomfort originates from damage to the tendons of the forearm muscles that attach to the bony bump on the inside of the elbow joint. The damage is typically an overuse injury resulting from repeated wrist flexion or forceful gripping actions. Activities like throwing, weightlifting, and certain manual occupations often cause this repetitive strain, meaning the condition is not exclusive to golfers. The issue is a tendinopathy, requiring a structured approach to rest, rehabilitation, and long-term prevention.
Immediate Self-Care and Pain Management
The initial management of acute elbow pain focuses on reducing discomfort and preventing further irritation. Relative rest is necessary, meaning the painful activity that caused the injury must be temporarily avoided or heavily modified.
Applying ice to the tender area helps manage pain and localized swelling. Cold therapy should be applied for 15 to 20 minutes, several times a day, using a thin towel barrier. Over-the-counter Non-Steroidal Anti-Inflammatory Drugs (NSAIDs), such as ibuprofen or naproxen, can temporarily alleviate pain and reduce inflammation.
A counterforce brace or strap worn on the forearm provides mechanical relief during gripping activities. The device applies pressure slightly below the painful point, redirecting force away from the damaged tendon attachment site. This protects the tendon and allows it to rest during minor activities.
Targeted Stretches and Strengthening Exercises
Once acute pain subsides, the focus shifts to targeted rehabilitation to restore the tendon’s strength and resilience. The initial stage involves gentle stretching to improve flexibility in the wrist flexor muscles. To perform the stretch, extend the affected arm straight out with the palm up, then use the opposite hand to gently pull the fingers and wrist downward until a stretch is felt along the inner forearm.
Hold this stretch for about 30 seconds and repeat it three times to help lengthen the tight forearm muscles. Movement must be slow and controlled, stopping immediately if a sharp increase in pain occurs. Following stretching, isometric exercises can be introduced to begin loading the tendon without movement.
Isometric holds involve contracting the wrist flexor muscles against a fixed resistance, such as pressing the affected palm upward into the opposite hand for 10 to 15 seconds. Eccentric strengthening, the controlled lengthening of the muscle while under tension, is the most effective long-term treatment.
To perform an eccentric wrist flexion, rest the forearm on a table with the palm up, holding a light weight. Slowly lower the weight by extending the wrist over a count of three to four seconds. Use the unaffected hand to lift the weight back up, focusing only on the slow, lowering phase. Performing three sets of 10 to 15 repetitions helps strengthen the tendon tissue.
Knowing When to Consult a Medical Professional
While self-care is effective for most cases, professional medical advice is necessary if the pain persists or fails to improve after six to eight weeks of consistent self-management. Severe symptoms require immediate attention, such as a fever accompanying the pain, or if the elbow appears visibly deformed.
Signs of potential nerve involvement also warrant a prompt medical evaluation, specifically persistent numbness or tingling that radiates down into the hand. A doctor can confirm the diagnosis, rule out other causes of elbow pain, and may use imaging tests. Professional treatments often include a referral for formal Physical or Occupational Therapy.
In cases that do not respond to conservative measures, a physician may recommend other interventions. These include corticosteroid injections for short-term pain relief, though they are not a long-term solution for tendon healing. Newer approaches, such as Platelet-Rich Plasma (PRP) therapy, involve injecting a concentration of the patient’s own healing factors to promote tissue repair.
Strategies for Preventing Recurrence
Preventing recurrence requires long-term attention to the mechanics of daily activities and sports. Excessive grip pressure is a common contributing factor, causing the forearm muscles to overwork. For golfers, using a larger grip size or switching to softer grips can significantly reduce the force needed to maintain control.
For individuals who perform repetitive tasks at work, ergonomic adjustments are important. Examples include ensuring proper mouse and keyboard positioning or using tools with padded handles. Always incorporate a thorough warm-up routine before engaging in any activity that involves forceful gripping or repetitive wrist movements.
Maintaining the strength and flexibility gained through rehabilitation exercises is a protective measure against future injury. Consistent, low-level strengthening makes the tendons more resistant to daily stresses. Paying close attention to technique in sports and lifting, such as avoiding excessive wrist curl during bicep exercises, will minimize strain on the inner elbow tendons.