Golfer’s elbow can make everyday activities such as lifting a shopping bag, opening a jar, carrying groceries, or gripping a tool uncomfortable. Although the condition is commonly associated with golf, it can affect anyone who repeatedly uses the muscles and tendons around the wrist and forearm.
The discomfort may begin gradually and worsen when you perform activities that involve gripping, lifting, or bending your wrist. Understanding the cause of the pain and managing the affected arm appropriately can help you work towards better movement and function.
What Is Golfer’s Elbow?
Golfer’s elbow, medically known as medial epicondylitis or medial elbow tendinopathy, is a condition affecting the tendons attached to the bony area on the inside of the elbow. These tendons connect muscles that help bend the wrist and fingers to the elbow.
Repeated or excessive loading can irritate or damage these tendons over time. Despite its name, golfer’s elbow is not limited to people who play golf. It may also affect people who perform repetitive manual work, lift weights, use tools, or regularly undertake activities requiring strong gripping movements.
Common Symptoms of Golfer’s Elbow
Symptoms can develop gradually or appear after an activity that places excessive stress on the forearm. Common signs include:
Pain on the inner side of the elbow: Discomfort may become more noticeable when bending the wrist or gripping an object.
Forearm tenderness: The muscles and tendons near the inside of the elbow may feel sore when touched.
Reduced grip strength: Holding tools, carrying bags, or opening containers may become difficult.
Pain during wrist movements: Lifting, pulling, twisting, and bending the wrist may aggravate symptoms.
Some people may also experience tingling or numbness in the ring and little fingers. These symptoms can indicate nerve involvement and should be assessed by an appropriate healthcare professional.
What Causes Golfer’s Elbow?
Golfer’s elbow commonly develops when the tendons around the inner elbow are repeatedly exposed to loads they cannot comfortably tolerate.
Possible contributing activities include:
Repeated gripping, lifting, or carrying.
Playing golf or participating in sports involving repetitive arm movements.
Using hand tools or performing physically demanding work.
Increasing exercise intensity or lifting weights too quickly.
Repeated wrist and forearm movements during household tasks.
The condition does not always result from one specific injury. A combination of activity levels, loading patterns, and individual factors may contribute to symptoms.
7 Helpful Tips for Managing Golfer’s Elbow
1. Modify Activities That Increase Pain
You may not need to stop all activities, but temporarily reducing movements that aggravate your elbow can help manage symptoms.
Consider reducing heavy lifting, forceful gripping, or repetitive wrist movements. When possible, divide demanding tasks into shorter sessions and allow time for recovery between activities.
The aim is to adjust the load on the affected tendons rather than avoid using your arm indefinitely.
2. Avoid Excessive Gripping
Activities requiring a strong or prolonged grip can increase the load on the muscles and tendons attached to the inner elbow.
Try using both hands when carrying heavier objects, choosing tools with comfortable handles, and avoiding unnecessarily tight gripping.
Small changes to how you perform daily tasks may make them more manageable while your elbow recovers.
3. Keep the Elbow Moving Comfortably
Complete rest is not always necessary for golfer’s elbow. Gentle, comfortable movement can help maintain mobility while you reduce activities that cause significant discomfort.
Avoid forcing your wrist or elbow into painful positions. If a particular movement causes sharp pain or significantly increases your symptoms, stop and seek advice about a more appropriate approach.
4. Introduce Suitable Strengthening Exercises
Gradual strengthening is an important part of rehabilitation for many tendon problems. Depending on your symptoms and current ability, a physiotherapist may recommend exercises for the wrist flexors, forearm muscles, and surrounding arm muscles.
Exercises may initially involve gentle muscle contractions before progressing to controlled resistance exercises.
The appropriate starting level depends on your symptoms and assessment findings. Avoid copying an exercise programme designed for someone else, as the right exercises and progression can differ between individuals.
5. Adjust Your Work and Exercise Routine
If your work or hobbies involve repetitive hand movements, consider whether your routine can be adjusted to reduce unnecessary strain.
You could:
Take short, regular breaks from repetitive tasks.
Alternate between activities that use different muscle groups.
Reduce lifting weights or resistance temporarily if they aggravate symptoms.
Review your grip, lifting technique, and equipment.
Gradually rebuilding your tolerance for these activities can help you return to your usual routine more comfortably.
6. Use Cold Packs Carefully if They Help
Some people find a cold pack helpful for short-term pain relief after an activity that aggravates their elbow.
Wrap the cold pack in a thin towel and apply it for around 15–20 minutes. Never place ice directly on your skin, and stop if you notice excessive discomfort or skin changes.
Cold therapy may help manage symptoms, but it does not replace appropriate activity modification and rehabilitation.
7. Seek Physiotherapy Advice if Symptoms Persist
If elbow pain continues to interfere with work, exercise, or daily activities, a physiotherapist or doctor can help assess the problem.
An assessment may include reviewing your symptoms, checking elbow and wrist movement, assessing strength, and identifying activities that reproduce your discomfort.
A suitable rehabilitation plan may include education, activity modification, progressive exercises, and advice on returning to work or sport. If symptoms suggest another condition, further medical assessment may be necessary.
You can learn more about available care through PAX Physiotherapy’s services.
How Can Physiotherapy Help With Golfer’s Elbow?
Physiotherapy may help people with golfer’s elbow understand their symptoms, manage aggravating activities, and gradually rebuild strength and function.
Depending on your assessment, your physiotherapist may recommend:
Movement and strength assessment: Identifying movements or tasks that contribute to your symptoms.
Activity modification: Finding practical ways to reduce excessive loading without unnecessarily avoiding everyday activities.
Progressive exercise: Developing a suitable programme to improve forearm strength and tolerance to loading.
Return-to-activity guidance: Gradually increasing work, exercise, or sporting demands as your symptoms and function improve.
Treatment should be tailored to your needs and adjusted according to your progress. You can also explore exercise rehabilitation at PAX Physiotherapy.
How Long Does Golfer’s Elbow Take to Recover?
Recovery time varies depending on the severity of the tendon problem, how long symptoms have been present, and the physical demands of your daily activities.
Some people notice improvement over several weeks, while persistent symptoms may take several months to settle. Returning to repetitive or heavy activities too quickly may aggravate symptoms.
A gradual approach that combines appropriate activity modification with progressive rehabilitation can help you work towards improved function. If your symptoms are not improving after several weeks, or they are getting worse, consider seeking professional advice.
When Should You Seek Medical Advice?
Although golfer’s elbow often develops gradually, not all inner-elbow pain is caused by a tendon problem.
Seek prompt medical assessment if you experience severe or rapidly worsening pain, significant swelling, redness or warmth around the elbow, or symptoms following a serious injury.
New or persistent numbness, tingling, or weakness in your hand also deserves assessment, particularly if your grip strength is changing.
If you cannot move your arm normally after an injury, seek urgent medical care.
Frequently Asked Questions
1. Can you get golfer’s elbow without playing golf?
Yes. Golfer’s elbow can develop through repetitive gripping, lifting, manual work, weight training, and other activities that place repeated stress on the tendons around the inner elbow.
2. What is the difference between golfer’s elbow and tennis elbow?
Golfer’s elbow generally causes pain around the inside of the elbow, while tennis elbow usually affects the outside. Both conditions involve tendons associated with the forearm muscles, but the location and structures affected differ.
3. Should I stop exercising if I have golfer’s elbow?
You may need to modify exercises that aggravate your symptoms, particularly those involving heavy gripping or wrist movements. Complete inactivity is not always necessary. A healthcare professional can help you determine how to adjust your routine and progress safely.
4. Can physiotherapy help golfer’s elbow?
Physiotherapy may help by providing advice on activity modification, suitable exercises, progressive strengthening, and returning to daily activities. The treatment plan depends on your symptoms and assessment.
5. Is golfer’s elbow a serious condition?
Many cases can be managed without surgery, but symptoms can persist and interfere with daily activities. Severe pain, significant weakness, symptoms following an injury, or persistent tingling and numbness should be assessed by a healthcare professional.
6. Can golfer’s elbow come back?
Symptoms may return if the affected tendons are exposed to more activity than they can tolerate. Gradually increasing activity, maintaining suitable strength, and managing repetitive workloads may help reduce the likelihood of recurring problems.
7. When should I see a physiotherapist for elbow pain?
Consider seeing a physiotherapist if your elbow pain persists, repeatedly returns, or affects your ability to work, exercise, or complete everyday tasks. Seek prompt medical advice for severe symptoms, significant injury, or new neurological symptoms.
Get Support for Elbow Pain at PAX Physiotherapy
Golfer’s elbow can make everyday tasks frustrating, especially when gripping, lifting, or repetitive movements cause discomfort. Understanding your symptoms and making appropriate changes to your activities can be useful steps towards recovery.
If elbow pain is affecting your daily routine, consider arranging an assessment to discuss your symptoms and possible management options.
Visit PAX Physiotherapy to learn more about the clinic and how to arrange an appointment.
Disclaimer: This article provides general educational information and is not a substitute for an individual medical assessment, diagnosis, or treatment plan. Consult a qualified healthcare professional for advice specific to your symptoms.
