11 Exercises for Golfer’s Elbow

Golfer’s elbow is one of the worst feelings you can experience on the course, and it’s particularly painful. It’s caused by overworking the muscles in the forearm and is a result of playing too much golf. There’s not much worse than that.

In this guide, we’ll go over some of the best exercises for golfer’s elbow to get you back playing in no time. If you keep practising these simple stretches even once you’ve recovered, you might never get golfer’s elbow ever again.

What is golfer’s elbow?

Golfer’s elbow (also known as medial epicondylitis) is caused by overusing the muscles in the forearm, particularly from flexing the wrist and fingers. This results in inflammation of the tendons throughout the forearm, causing a painful sensation on the inside of the elbow.

If you’re struggling to grip properly, feeling stiff in the elbow region, or simply experiencing forearm pain, you could be suffering from golfer’s elbow.

Given the necessity to employ these muscles when holding a golf club, the term ‘golfer’s elbow’ was born. However, it’s a condition which can affect athletes participating in a variety of sporting activities, from weightlifting to off-road cycling.

Golfer’s elbow is a painful and extremely frustrating condition. There’s not much worse than being kept away from the course because of an injury. The good news is that it’s not permanent, and with the proper stretches, it can become a thing of the past.

Before you try any exercises, the most important step is to rest. Don’t rush into any exercises until the pain has subsided and you’re ready. Otherwise, you risk further injury. You should also contact a professional physiotherapist if you’re experiencing symptoms.

Applying ice is also one of the most basic and effective ways to begin treating golfer’s elbow. Apply an icepack or a bag of frozen peas to the painful area. This is a good way to start soothing the pain without overexerting yourself. It’s essential to use a layer of protection between the ice and your skin, such as a tea towel.

With all of that in mind, here are some of the best exercises for golfer’s elbow.

Exercises for golfer’s elbow

In the early stages of physio, it’s advisable to begin your recovery with stretches and exercises which don’t require the use of weights or exercise bands. These will help alleviate some of the pain without risking further injury.

1. Self-massage

To reduce tension, simply self-massaging the painful area is another effective technique. Make sure you’re supporting your arm on a flat surface and gently rub along your forearm between the wrist and elbow. Don’t press too hard, and if you begin to experience more pain than before, stop.

2. Elbow flex

This is another straightforward exercise. Bend your elbow so that your fingers are touching your shoulder. Keep it there for a couple of seconds, before re-extending so that your palm is flat and facing the ceiling.

Like many of these exercises, you may experience some discomfort; however, if the pain becomes unbearable, stop immediately.

3. Palm up/palm down

Staying simple, this exercise requires only a table. Rest the back of your hand on a table and slowly rotate your forearm inwards towards your body so that your palm rests on the table.

4. Wrist extension

Now we can start thinking about working on the wrist itself. Stretch your affected arm out in front of you with your palm facing upwards. With your other hand, pull your hand down so that you can feel your wrist stretch and your fingers point to the ground.

You should also try the inverse of this. Begin with your palm facing downwards, then have your other hand pull your hand upwards so that your fingers are pointing towards the ceiling.

5. Wrist flexion

Rest the back of your forearm on a table with your wrist over the edge and your palm facing upwards, clench your fist and lower it. Then, return it to its starting position. Make sure you are doing this slowly. Discomfort is normal; extreme pain is not.

To move this exercise on once you’re ready, return your fist to its starting position and then flex it up slightly further.

6. Squeezing a ball

A really simple exercise for golfer’s elbow involves placing a tennis or resistance ball in the palm of your hand and squeezing it gently.

Using weights in exercises for golfer’s elbow

Once your strength is returning, you can introduce weights to your routine.

7. Wrist flexion with weight

Rest your affected arm on a table and let your wrist hang off the end. Ensure your palm is facing upward.

In that hand, place a light dumbbell (between 0.5 and 2kg). Now, lower the weight below the table and then bring it back up, flexing your wrist muscles.

Make sure you’re doing this slowly without pushing deep into the pain barrier. If it hurts too much, stop.

8. Wrist extension with weight

This is the inverse of the above instruction. Place your forearm on a table as before, but this time face your palm towards the ground.

Hold your light dumbbell in your hand and allow your hand to hang below the table. Now, extend it upwards while keeping your arm on the table and repeat.

Using exercise bands to treat golfer’s elbow

If you have access to them, exercise bands are a useful aid when it comes to carrying out a broader range of exercises for golfer’s elbow.

9. Forearm pronation 

For these stretches involving exercise bands, it’s important to be seated.

On the side of your affected arm, hold the band at one end with your palm facing the ceiling. With the same foot (for example, if your right arm is injured, use your right foot), step on the other end so it’s trapped underneath your foot. Rest your forearm on your knee.

Now, rotate your hand inwards so the back of your fist is facing the ceiling. Only rotate as far as you can go without experiencing too much pain. Like the rest of these exercises, it’s important not to add more pain on top of the golfer’s elbow you’re trying to treat.

10. Forearm supination

Now, try the reverse of the above exercise. Set up as you would for the forearm pronation exercise, but this time begin with the back of your hand facing the ceiling.

This time, rotate your hand and wrist outward so that your palm faces the ceiling.

Living with golfer’s elbow

Unfortunately, there’s no single exercise that will quickly fix your golfer’s elbow. Recovering involves a combination of rest, physio and avoiding activities which will exacerbate the injury. For example, while you’re recovering, limit strenuous activities such as heavy lifting. You can still exercise while suffering from the condition, but avoid activities which target the wrist and forearm.

Once you start doing these exercises, it’s important to know your limits. If your pain increases at any point, stop the exercise. If you’re still experiencing symptoms after multiple months, consult a medical professional.

Mild cases can heal after two to four weeks, but a typical case can take as long as six months to be fixed. In this scenario, it’s best to consult a professional physiotherapist to aid in your recovery.  It’s crucial to remember that the best treatment is prevention. Prioritise your technique on the golf course, and you’re less likely to experience golfer’s elbow.

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