Golfer’s elbow, clinically termed medial epicondylitis, is characterized by pain and inflammation on the inner side of the elbow. This discomfort results from damage to the tendons connecting the forearm muscles to the bony bump on the inside of the elbow, often caused by repetitive wrist flexion or forearm pronation. While the name suggests golf, the condition frequently affects people in occupations or sports involving repeated forceful gripping, such as weightlifting, throwing, or using hand tools. Individuals experiencing mild to moderate symptoms can often manage the condition effectively at home.
Immediate Pain Relief and Acute Management
The first step in managing a flare-up is to immediately stop the activity that caused the pain, as continued strain prevents the tendon from beginning the repair process. This initial period involves avoiding painful movements to calm acute symptoms, but it is not complete rest.
Applying cold therapy helps reduce local inflammation and provides pain relief. Ice packs should be wrapped in a thin towel and applied for 15 to 20 minutes, three to four times a day for the first few days.
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen sodium, can manage pain and decrease inflammation during the acute phase. Always follow dosage directions and be mindful of safety warnings regarding pre-existing conditions.
For mechanical support, a counterforce brace or elbow strap reduces strain on the affected tendons. This device is worn on the forearm, typically one to two inches below the elbow joint. It creates a secondary attachment point to absorb force, which allows the bracing to be worn during daily activities that stress the forearm muscles.
Rehabilitation Exercises and Stretches
Once acute pain subsides, the focus shifts to restoring tendon strength and flexibility. Moving the tendon through a pain-free range of motion is important, as prolonged rest can lead to further weakening and delay healing. Active recovery movements must begin gently when the elbow is only minimally uncomfortable.
The wrist flexor stretch targets the affected inner forearm muscles. To perform this, straighten the arm with the palm facing up. Use the opposite hand to gently pull the fingers and wrist downward until a stretch is felt along the inner forearm. Hold the stretch for 15 to 20 seconds and repeat it multiple times daily to improve flexibility.
Strengthening exercises start gradually, often using isometrics, which involve holding a muscle contraction without movement. Grip-strengthening exercises using a soft ball or resistance putty can be held for 30 to 45 seconds and repeated four to five times. The intensity of all exercises must be low initially to ensure they do not cause a significant increase in pain.
As tolerance improves, dynamic strengthening begins with wrist flexion using a light weight, such as a one-pound dumbbell. Support the forearm on a table with the palm facing up. Slowly curl the wrist upward, then lower it slowly over a count of three or four seconds. This slow lowering phase, known as the eccentric contraction, is particularly beneficial for tendon healing and should be repeated for 10 to 15 repetitions across three sets, two to three times a week.
Preventing Recurrence Through Activity Modification
Treating golfer’s elbow requires addressing the repetitive strain that caused the injury. Modifying how certain activities are performed is necessary to prevent chronic overload of the forearm tendons. Identifying the specific movements that trigger the pain—whether it is a sports swing, computer use, or manual labor—is the starting point for effective modification.
Ergonomic adjustments for desk work reduce strain on the forearm muscles. Position the keyboard and mouse so the wrist remains in a neutral, straight position, avoiding extension or flexion. Taking frequent, short breaks to stretch and move the arms also interrupts cycles of overuse.
For activities involving gripping, small changes impact tendon loading. Switching to a larger grip size on a tool or golf club handle reduces the force needed to hold the object securely. Using proper technique during sports, such as improving golf swing mechanics, significantly lowers the risk of reinjury.
A proper warm-up routine, including gentle, dynamic movements and light stretching, improves blood flow and tissue readiness before strenuous activity. Pacing activities and avoiding prolonged, uninterrupted repetitive motion allows tendons to recover and adapt, building resilience against future flare-ups.
Knowing When to Seek Medical Attention
While many cases respond well to conservative home treatment, certain signs require professional medical evaluation. Seek prompt consultation if symptoms suggest nerve involvement, such as persistent numbness or tingling radiating into the hand, especially the ring and little fingers. Immediate assessment is also needed for a sudden inability to bend the elbow or a noticeable joint deformity.
Seek medical care if the elbow area becomes visibly hot and inflamed, particularly if accompanied by a fever, as this may indicate an infection. If pain and tenderness fail to show significant improvement after four to six weeks of consistent self-management, consult a physician or physical therapist. A medical professional can confirm the diagnosis, rule out other conditions like a fracture or nerve entrapment, and offer necessary therapies.