Golf elbow
Golfer's elbow – overuse injury to the inside of the elbow
Golfer's elbow, also known as medial epicondylitis, is an overuse injury that causes pain on the inside of the elbow. Despite the name, it's not just golfers who are affected. The injury is caused by repeated strain on the tendons that attach to the inside of the elbow, leading to inflammation and irritation. The condition can make it difficult to grip objects, twist the wrist, or lift heavy objects.
Causes of golfer's elbow
Golfer's elbow is most often caused by repetitive bending and twisting of the wrist. It can be caused by sports such as golf, throwing or racquet sports, but also by occupations and hobbies that involve repetitive movements, such as carpentry, cleaning or gardening. Prolonged computer work with incorrect ergonomics can also contribute.
Common symptoms
The most prominent symptom is pain and tenderness on the inside of the elbow, sometimes radiating down the inside of the forearm. The pain is often worsened by gripping or bending the wrist against resistance. Many people also experience stiffness and weakness in the hand, especially in the morning.
Common symptoms are:
- Pain and tenderness on the inside of the elbow, especially when pressure is applied to the muscle attachment.
- Stiffness and pain when you bend your wrist, lift or rotate your forearm.
- Feeling weak and having a poor grip when trying to hold something, such as a milk carton, a hammer or a racket.
- The pain can sometimes radiate to the forearm.
- Some experience increased pain in the morning or after prolonged rest.
- It can become difficult to perform everyday tasks that require bending and grasping.
If you experience similar pain on the outside of your elbow, it is usually tennis elbow instead.
Treatment and self-care
To heal, the tendons need to be relieved. Resting from the activities that trigger the pain is important, but that doesn't mean your arm should be completely still. Gentle stretching and circulation-boosting movements can speed recovery. An elbow brace for golfer's elbow can provide relief and support throughout the day.
Cold can provide relief for acute pain, while heat can help to relax muscles and increase blood flow for long-term pain. Adjusting working positions and using ergonomic aids can reduce the risk of the pain recurring.
Ergonomics and relief
When working in an office, it is important that the elbows rest close to the body and that the wrists are kept in a neutral position. For those who perform physical work, an elastic support strap or a custom elbow guard can reduce the strain on the tendon attachment.
Exercises for golfer's elbow
These exercises can help strengthen and stretch the forearm muscles:
- Wrist flexion stretch – Extend your arm with your palm facing up, gently bend your wrist down and assist with your other hand. Hold for 20 seconds, repeat three times per arm.
- Eccentric Wrist Exercise – Hold a light dumbbell with your palm facing up, bend your wrist up and slowly lower it back down. Repeat 10–15 times.
- Grip training – Squeeze a soft ball for 5 seconds and release. Repeat 10–15 times.
- Forearm Rotation – Holding a hammer or stick, slowly rotate from palm up to palm down. Repeat 10 times.
Our recommended products for golfer's elbow
A specific elbow pad for golf elbow provides stability and relief during activity. For people who work a lot with their hands and forearms, a wrist support or grip strengthening aid can also be a good complement.
What is the difference between tennis elbow and golfer's elbow?
Tennis elbow causes pain on the outside of the elbow, golfer's elbow on the inside.
How long does it take for golfer's elbow to heal?
Usually several weeks to months, depending on the extent of the injury and treatment.
Is rest the best thing for golfer's elbow?
Yes, from strenuous activities, but supplement with gentle stretching and circulation training.
Can you exercise with golfer's elbow?
Yes, but choose gentle exercises and avoid movements that aggravate the pain.
Are elbow pads effective?
Yes, it reduces strain and relieves pain during activity.
Can golfer's elbow recur?
Yes, especially if the cause is not addressed or if the strain continues.
When should I seek medical attention?
If the pain does not decrease in a few weeks or if it affects your strength and function.
What sports can cause golfer's elbow?
Golf, tennis, throwing sports and other activities with repeated wrist flexion.
