Introduction
Golfer’s elbow, or medial epicondylitis, is a condition caused by inflammation or overuse of the tendons on the inner side of the elbow. It results in pain, weakness, and difficulty gripping objects. Physiotherapy provides effective strategies to relieve pain, strengthen muscles, and restore function.
This guide covers safe exercises and treatment techniques for golfer’s elbow recovery.
1. Wrist Flexor Stretch
Stretching the wrist flexors can reduce tension on the inner elbow tendons.
How to do it:
- Extend your affected arm straight in front of you, palm facing up.
- Use your other hand to gently pull your fingers down toward the floor.
- Hold for 20–30 seconds, repeat 2–3 times.
Source: Wikimedia Commons
Video Reference: Wrist Flexor Stretch Tutorial
2. Wrist Extensor Stretch
Stretching the wrist extensors helps balance the muscles around the elbow.
How to do it:
- Extend your arm straight in front, palm facing down.
- Pull your fingers gently toward you with the opposite hand.
- Hold for 20–30 seconds, repeat 2–3 times.
Source: Wikimedia Commons
Video Reference: Wrist Extensor Stretch Demo
3. Eccentric Wrist Flexion Strengthening
Strengthening the wrist flexors gradually reduces tendon stress and promotes healing.
How to do it:
- Hold a light dumbbell or resistance band.
- Rest your forearm on a table, palm up, with your hand hanging off the edge.
- Slowly lower the weight down, then use your other hand to raise it back up.
- Perform 10–15 repetitions, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Eccentric Wrist Flexion Tutorial
4. Forearm Pronation and Supination
Rotational movements strengthen the forearm muscles supporting the elbow.
How to do it:
- Hold a lightweight hammer or stick in your hand, elbow bent at 90°.
- Rotate your forearm so your palm faces up, then down.
- Repeat 10–15 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Forearm Rotation Exercise
5. Grip Strengthening
Improving grip strength reduces stress on elbow tendons.
How to do it:
- Use a soft stress ball or grip trainer.
- Squeeze and hold for 5 seconds, then release.
- Repeat 10–15 times, 2–3 sets, daily.
Source: Wikimedia Commons
Video Reference: Grip Strength Exercise
Tips for Recovery
- Avoid activities that trigger pain until healing progresses.
- Perform exercises slowly and controlled, stopping if pain worsens.
- Ice the elbow for 10–15 minutes after activity if needed.
- A physiotherapist can tailor exercises and manual therapy to your stage of recovery.
Summary
Golfer’s elbow exercises and physiotherapy can alleviate pain, restore strength, and improve forearm function. Regular stretching, strengthening, and activity modification promote faster recovery and reduce the risk of recurrence.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.