What Is Golfer’s Elbow? (And What Can You Do About It?)
If you feel pain on the inside of your elbow when lifting, gripping, or twisting, you may be dealing with Golfer’s Elbow, also known as Medial Epicondylitis.
But don’t let the name fool you—you don’t have to play golf to get it.
What Is Golfer’s Elbow?
Golfer’s Elbow refers to irritation or inflammation at the common flexor tendon origin on the medial (inner) side of the elbow, where several wrist flexor muscles attach. The two muscles most often involved are:
Pronator Teres
Flexor Carpi Radialis
This condition can affect anyone—from weightlifters to weekend warriors—and is especially common in sports like:
Golf 🏌️
Baseball ⚾
Swimming 🏊♀️
Softball 🥎
Tennis 🎾
… and even in daily tasks like opening jars, carrying groceries, or doing biceps curls.
⚠️ What Causes It?
Golfer’s Elbow is caused by repetitive microtrauma—when the muscles and tendons are asked to do more than they can handle. This overload leads to small tears and inflammation in the tendon at the medial epicondyle.
There are two ways it can show up:
Acute: After one heavy day of activity (e.g., playing 9 holes, working with power tools), the inside of your elbow starts to nag. It usually resolves in a few hours if addressed early.
Chronic: If that acute pain is ignored or not properly treated, it becomes a lingering issue that may take months to resolve and require consistent therapy.
My Doctor Recommended a Cortisone Injection — Should I Do It?
Here’s the deal:
Cortisone = Pain relief, not healing.
A cortisone injection may relieve symptoms temporarily, but it won’t fix the underlying dysfunction or imbalance.
Without proper rehab exercises and movement corrections, the pain almost always returns once the medication wears off.
📊 The Research Says:
A study published in Sports Health found that while pain was reduced at 6 weeks post-injection, there was no difference in long-term outcomes at 3 and 12 months compared to patients who did not get injections.
Bottom line: If pain is unbearable, an injection may help temporarily. But physical therapy is what creates lasting change.
How Do I Fix Golfer’s Elbow?
You guessed it — Exercise (and consistency).
Start with these beginner-friendly isometrics and stretches:
Wrist Flexion Isometrics
Slightly bend the injured wrist.
Place your opposite hand on the palm.
Press gently for 6 seconds, repeat 20 times.
Forearm Pronation Isometrics
Rest your forearm on a table, thumb up, palm slightly down.
Place your opposite hand on the top of the forearm.
Press down gently for 6 seconds, repeat 20 times.
Elbow Flexion Isometrics
Bend your elbow to 90° with palm up on a table.
Use your opposite hand to resist upward movement.
Hold for 6 seconds, repeat 20 times.
Wrist Flexion Stretch (Arm Straight)
Extend your arm in front of you, palm up.
Use your opposite hand to gently pull your fingers toward the floor.
Hold for 30 seconds, repeat 3 times.
Wrist Flexion Stretch (Arm Bent)
Bend your elbow to 90°.
Use your other hand to gently pull back on your fingers.
Hold for 30 seconds, repeat 3 times.
What Else Should I Know?
There’s no one-size-fits-all treatment for Golfer’s Elbow.
But here's what helps most:
✅ Early intervention
✅ A mix of isometrics, eccentrics, and gentle stretching
✅ Avoiding aggravating movements (not avoiding movement entirely!)
✅ Working with a physical therapist for tailored guidance
The good news?
Most cases resolve within a year without surgery.
Stay consistent with the right exercises, and you’ll be back to pain-free strength—and maybe even 18 holes—before you know it.
Still Have Elbow Pain?
If your symptoms persist, or you’re unsure which exercises are right for you, reach out to a physical therapist or Edge PT. We’re here to help guide you toward recovery—without guesswork.
🩺 We’re here to help you feel better through movement.