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Golfer's elbow exercises
Golfer's elbow is the inner-elbow version of tennis elbow. It is a tendinopathy of the muscles that bend the wrist and curl the fingers, where their shared tendon attaches to the bony point on the inside of the elbow. Those muscles work every time you grip or twist, so the tendon takes a lot of traffic in ordinary daily life.
Like tennis elbow, it usually builds up after a spell of repetitive gripping, lifting, hammering or wrist work rather than from a single injury. Golf is only one route in; DIY, trade work, weight training with heavy pulling, racket sports and long hours of manual handling are all more common causes. Age matters a little too, as tendons tolerate sudden spikes in load less well from the forties onwards.
Symptoms are pain and tenderness on the inner elbow, often spreading a little way down the forearm, and worse with gripping, twisting a lid, carrying a bag or bending the wrist against resistance. Occasionally there is some tingling into the ring and little fingers, because a nerve passes close by and can be irritated at the same time.
It is not dangerous and the tendon is not about to snap. It does tend to be slow: it often takes 6 to 12 weeks to feel meaningfully better and several months to feel robust, so the priority is steady loading rather than complete rest. This programme calms the tendon, then loads it progressively alongside the forearm, wrist and shoulder, so gripping and lifting stop hurting.
Who this programme is for
Adults with inner-elbow pain brought on by gripping and wrist use, with no significant injury, whether it started last month or has been building for a year. If you have marked or worsening numbness in the hand, or the elbow locks or swells, get it assessed first.
Get checked by a clinician first if
- Numbness or weakness in the hand, particularly the ring and little fingers, that is marked or getting worse
- The elbow locks, catches or gives way
- Marked swelling, redness or warmth around the joint, especially with a fever
- Inner-elbow pain after a fall or a forced twist that has not been checked
- The pain followed a significant accident, fall or direct blow and you have not been checked over
- You feel unwell with the pain - a fever, night sweats, or losing weight without trying
- The area is hot, very swollen and red, especially if you also feel feverish
- Pain that is severe, steadily getting worse, or keeps you awake every night and does not ease with a change of position
Not sure it's this? Try a self-check
Quick movement tests you can try at home to see what your symptoms might point towards. A guide, not a diagnosis.
- Resisted Wrist Flexion TestThe wrist flexor tendons that attach on the inner elbow
The staged programme
Stage 1
Settle the pain
Start here while gripping is painful. Cut back the most aggravating tasks, use gentle forearm stretching and light grip holds kept below a painful level, and use a strap for provoking activities if it helps.
Stage 2
Build strength
As light gripping becomes comfortable, progress the load on the forearm flexors and grip, controlling the movement slowly, and add shoulder and shoulder-blade strengthening.
Stage 3
Return to activity
The final stage rebuilds tolerance for heavier and faster gripping, lifting and sport. Increase load gradually and reintroduce the specific movements that used to provoke it.
How long recovery takes
Like tennis elbow, golfer's elbow commonly takes 3 to 6 months to settle and occasionally up to a year. Progressive loading reduces pain faster than rest and lowers the chance of it coming back.
Knowing when to progress
Judge each level by how the elbow feels the next day - mild soreness that settles quickly is fine, a lasting flare means drop the load a little. Keep loading through low-level discomfort rather than waiting for it to be pain-free.
Common questions
Is this the same as tennis elbow?
It is the same type of problem - an overloaded forearm tendon - but on the inner side of the elbow rather than the outer. The management principles are the same.
Should I stop the activity that caused it?
Reduce and modify it rather than stopping completely. The tendon needs some load to recover. Look at grip size, technique and how quickly you increased your activity.
What about the tingling in my fingers?
The ulnar nerve runs close to the inner elbow and can become irritated alongside the tendon. Mild, intermittent tingling often settles as the elbow calms down, but numbness that is constant or worsening should be assessed.
Do I need an injection?
Usually not. As with tennis elbow, steroid injections tend to give short-term relief but worse longer-term outcomes than exercise. They are not a first-line treatment.
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