Golfer’s Elbow Treatment for Golfers: Causes and What Helps
Golfer’s elbow is that nagging pain on the inside of the elbow that makes gripping a club, shaking hands, or carrying a bag feel harder than it should. The medical name is medial epicondylalgia (often still called medial epicondylitis), and while it is not limited to golfers, the game gives it plenty of opportunities to develop.
This article covers what golfer’s elbow is, why golfers get it, what tends to help, and when it is time to get it assessed rather than playing through it.
What golfer’s elbow actually is
The muscles that bend your wrist and fingers and turn your palm down attach to a bony point on the inside of your elbow called the medial epicondyle. Golfer’s elbow is irritation and gradual breakdown of the tendons where they attach there. It is usually an overuse problem, not a single injury.
According to the American Academy of Orthopaedic Surgeons, repetitive use or overexertion of the forearm muscles strains these tendons, it most often affects adults between about 40 and 60, and most cases improve without surgery (OrthoInfo, Medial Epicondylitis (Golfer’s Elbow)).
Common signs include:
- Pain or tenderness on the inner elbow, sometimes spreading into the forearm
- Pain when gripping, especially at impact or when hitting off firm turf or mats
- Pain with wrist curls, carrying a bag, or opening jars
- Morning stiffness in the elbow that eases as you move
Why golfers get it
Tendons adapt well to load they are used to. They tend to struggle when load rises faster than they can keep up. In golf, that usually comes from a combination of factors:
Grip
A tight “strangle” grip keeps the forearm flexors working hard for every shot, waggle and practice swing. Grips that are worn, slick, or the wrong size can make you squeeze harder without realizing it.
Impact
Hitting fat shots, catching the ground before the ball, or practicing a lot off hard mats sends a jolt up through the club into the forearm. Many golfers notice their elbow flares after a range session on mats rather than after a round on grass.
Practice volume
A new season, a golf trip, a new set of clubs, or a burst of motivation to fix your swing can all double your weekly swing count. The tendon does not get a vote, but it does keep score.
Equipment and technique
AAOS notes that improper swing technique or equipment may increase risk. Shaft flex, club weight, grip size and lie angle can all change how force travels into the arm. A swing that is very arm-driven, with limited rotation from the hips and trunk, can also ask more of the forearm.
Everything outside of golf
Yard work, weight training, pickleball, tennis and long hours on a mouse or keyboard all load the same tendons. Golf is often where you notice it, not the only cause.
What helps golfer’s elbow
There is no single magic fix, and recovery often takes weeks to a few months. The approaches below can help, especially when combined into a sensible plan.
1. Load management, not total rest
Complete rest can calm symptoms but also lets the tendon lose capacity. The goal is to reduce aggravating load enough for pain to settle while still keeping the tendon working. In practice that might mean:
- Cutting range sessions shorter, or hitting off grass instead of mats
- Playing a cart round or carrying fewer clubs for a while
- Skipping the “one more bucket” sessions
- Using a lighter grip pressure and checking whether your grips need replacing
A simple guide many clinicians use: mild discomfort during activity that settles within 24 hours is usually acceptable. Pain that is worse the next morning means you did too much.
2. Progressive tendon loading
Tendons respond to gradual, well-dosed loading. AAOS describes rehabilitation as restoring pain-free wrist motion with stretching, then strengthening, with eccentric exercises considered especially helpful. A typical progression might include:
- Isometric holds: pressing the palm up into a fixed surface or holding a light dumbbell still, for 30 to 45 seconds, which some people find calms pain.
- Slow wrist curls: palm up, lowering the weight slowly over three or four seconds.
- Forearm rotation: turning a hammer or light club palm up and palm down with control.
- Grip strength: gradually reintroducing squeezes and carries.
- Golf-specific return: short chips and pitches first, then partial swings, then full swings, adding volume over weeks.
The right starting weight, sets and progression depend on how irritable your elbow is. Starting too heavy is one of the most common reasons home programs stall.
3. Look above and below the elbow
Shoulder strength, mid back mobility and hip rotation all affect how much work your arms do in the swing. If your body does not rotate well, your hands and forearms often try to make up the difference. That is part of why a golf-focused assessment looks at the whole chain, not just the sore spot. Our article on hip mobility for the golf swing explains how the lower body sets up the rest of the motion.
4. Hands-on and adjunct treatment
Manual therapy, soft tissue work, and dry needling may help some people with pain and movement in the short term, alongside an exercise program. AAOS notes that options such as dry needling and shockwave therapy have shown some benefit, but their effectiveness compared with standard exercise programs is not yet known. In other words, they are supporting tools, not a replacement for loading the tendon. Phil is certified in dry needling, and you can read more about it on the main Boundless site’s elbow care page.
When to get assessed
It is a good idea to book an evaluation if:
- Elbow pain has lasted more than two or three weeks despite easing off
- Pain is changing your grip, your swing, or how often you play
- You have tried exercises from the internet and the elbow is not improving or is getting worse
- You want a clear return-to-golf plan before a season or trip
See a physician if you have significant swelling, visible deformity, an elbow that will not fully straighten or bend after a fall or impact, numbness or tingling in the ring and little fingers that does not settle, weakness in the hand, or symptoms along with fever or redness. Inner elbow pain is not always a tendon problem, and those signs deserve a medical look.
How Phil works with golfers
Dr. Phil Yoon is a Doctor of Physical Therapy (University of Colorado Anschutz) and a Certified Strength and Conditioning Specialist, which suits tendon problems well: most of the work is about dosing load correctly and building strength back up. A first session typically covers your history and practice habits, a hands-on exam of the elbow, wrist, shoulder and upper back, a look at your grip and the swing positions that hurt, and a home program matched to your current tolerance.
Because the practice is mobile, Phil comes to your home, club, or gym across Scottsdale, Paradise Valley, Phoenix, Tempe and Mesa. Sessions are one-on-one for the full visit. Boundless is out-of-network, with superbills available on request, and since Arizona is a direct access state, you do not need a referral to start. You can learn more about Phil or see other common golf injuries he treats.
Don’t let your elbow decide your schedule
Golfer’s elbow tends to linger when it is ignored and tends to improve when the load is managed with a plan. If inner elbow pain is cutting into your game, book a golf physical therapy evaluation and get a program built for your elbow and your swing.
