Golfer's Elbow
Medial epicondylitis (medial elbow tendinopathy)
Understanding golfer''s elbow
Golfer''s elbow is irritation and wear of the tendons on the inside of the elbow — the ones that bend the wrist and fingers and grip — usually from repetitive gripping, twisting, or lifting (you don''t have to golf to get it). Like tennis elbow, it''s a tendon problem, and tendons recover best with the right kind of gradual loading rather than rest alone. This program is built around exactly that.
The reassuring outlook
Golfer''s elbow can be slow to settle, but the great majority improve with patient, progressive strengthening — especially the slow "eccentric" lowering that rebuilds the tendon. It often takes a few weeks to turn the corner and a few months to fully settle, so steadiness matters more than speed. Most people get fully back to their activities.
Why rest alone isn''t the answer
Resting a sore tendon feels right, but tendons that aren''t loaded get weaker and don''t reliably heal. The evidence-based approach is to ease off the overload, then gradually load the tendon so it rebuilds stronger. Some mild ache during and after the exercises is normal and expected with tendon work.
What you might be feeling
Golfer''s elbow typically brings pain and tenderness on the inside of the elbow, worse with gripping, wrist-bending, and lifting, sometimes with a weaker grip. It usually eases as the tendon strengthens. If anything new or unexpected comes up, or you''re unsure how you''re doing, your care team is the best place to check.
The key: isometrics, then eccentrics
The heart of recovery is gentle isometric holds early (which often ease tendon pain), then progressive eccentric wrist flexion — slowly lowering a light weight, palm up — which is the proven way to rebuild this tendon. Grip and forearm strengthening round it out. Patient loading is what makes the tendon stronger and quieter.
How this program is built
It starts with the flexor stretch and isometric holds, adds eccentric wrist-flexion loading, and builds grip and forearm strength. Start light and progress gradually. Expect some mild ache with the tendon work; sharp or sustained pain is the signal to ease back a notch.
Staying comfortable day to day
Ease up on the repetitive gripping, twisting, and lifting that flares it, and check your technique on provoking tasks. A counterforce brace below the elbow helps some people during activity. Keep doing the loading exercises — they''re the treatment.
When it flares
When it''s more bothersome: ease off the aggravating gripping for a few days, drop back to isometric holds, use ice if sore, and a short anti-inflammatory course if appropriate for you. Then rebuild the loading. Flares are part of tendon recovery and don''t undo your progress.
Tracking how you''re doing
Your quick daily check-in gives you and your care team a shared view of how things are trending — a simple way to see progress and keep your care team in the loop. It is not a monitoring or warning system.
This guide is general education, not medical advice, and doesn't replace evaluation by a licensed provider. For urgent symptoms, contact your care team or call 911.