How to Treat Golfer’s Elbow

Did you know you don’t have to be a golfer to get golfer’s elbow?

If you’re experiencing forearm pain, that radiates into your fingers, or are having trouble gripping items without pain, you may have golfer’s elbow.

This article will discuss what golfer’s elbow is, what causes it, and exercises to help prevent and treat it.

What is Golfer’s Elbow?

Golfer’s elbow is a repetitive us injury to the tendons of the forearm that can cause forearm and joint pain, tingling in the fingers (particularly pinky finger), and decreased grip strength.

The tendons affected in golfer’s elbow are responsible for finger and wrist flexion, or bending the fingers and wrist.

These tendons attach on the medial epicondyle, or the bump on the inner part of the elbow.

It’s called golfer’s elbow because it can be caused by the repetitive motions involved in golfing- tight grip, pronation (turning of the wrist), and bending the wrist.

What Causes Golfer’s Elbow?

Any repetitive movements-particularly if you do these for more than an hour every day– can cause golfer’s elbow.

Certain occupations lend itself to these repetitive motions of the hand and wrist. For example, plumbers, construction workers, painters.¹

Also, other sports, particularly racket sports can cause this repetitive use injury. Having a racket handle that is too small or the head of the racket that is too big can increase the risk for developing golfer’s elbow.¹

Improper form with throwing sports can also cause this injury.¹

Tips to Prevent Golfer’s Elbow³

In addition to utilizing the exercises below, you can make adjustments to your equipment to help decrease the risk of developing golfer’s elbow.

Make sure your racket handle is fitted properly and that your racket is not too heavy. If you’re a golfer, try using graphite clubs, instead of irons.

As with any activity, make sure you’re staying hydrated, taking time to warm up, and stretching (see below) can also help prevent injury.

If you’re finding pain is caused by work or household activities, make sure to schedule breaks throughout the day. Aim to take a break every hour to allow for your muscles to relax. Even just taking a couple minutes to shake out your hands and stretch can be helpful.

To help increase the strength in the forearm muscles, you can squeeze a tennis ball or resistance ball like THIS one. You can do this for 3-5 minutes. Repeat three times per day.

The muscles of the forearm aren’t very big, especially compared to that of your back and your legs, so you want to make sure you’re utilizing your strength from your powerhouse muscles (hips, legs, back) to help decrease any unnecessary stress on the forearm.

See exercises below to increase overall strength and mobility throughout the body.

7 Exercises to Treat Golfer’s Elbow¹

Click HERE to see Dr. Katie Landier, PT, DPT, GCS perform all the exercises

1. Muscle Rolling/Tapping

1. Place a small, semi-squishy ball (like Franklin balls) on a table
2. Place your forearm, palm facing down on top of the ball
3. Put slight pressure into the ball as you roll your forearm forward and backward
4. Make sure that you’re rolling into areas that feel sore
5. You can pause on the sore areas and flex and extend your wrist
6. Complete for 2 minutes
7. Perform 3 times per day

If rolling feels too intense, you can also take that same ball and use it to tap up and down the forearm to help provide some pain relief to the area.

2. Wrist Flexor Stretch

1. Straighten right arm out in front of you, palm facing up
2. Use your opposite hand to press straightened right fingers towards the floor
3. You should feel a stretch on you forearm, close to your wrist
4. Hold for 30 seconds
5. Repeat on left side
6. Complete 2 sets on each side

3. Wrist Extensor Stretch

1. Straighten right arm out in front of you, palm facing down
2. Use your opposite hand to press straightened right fingers towards the floor
3. You should feel a stretch on you forearm, close to your wrist
4. Hold for 30 seconds
5. Repeat on left side
6. Complete 2 sets on each side

4. Wrist Flexion Isometrics

Isometrics are designed to allow for the muscles to contract, but there’s no real change in the length of the muscle or movement at the joint. These allow for strength to build without causing excess stress at the joints.

1. Place affected forearm on table, palm facing up
2. Make a fist with the affected hand
3. Place opposite hand on fist. This hand will act as the resistance or static force
4. Attempt to bend your wrist (although there won’t be much movement at the wrist joint) so your fingers are pressing against your opposite hand
5. Hold for 10 seconds
6. Release
7. Repeat 10x

5. Open Books

This exercise helps with thoracic spine mobility. Not only is thoracic mobility needed for proper form and power in activities such as golf and tennis, but it’s important for proper shoulder function.

1. Lie on your side with your knees bent. Knees and ankles should be stacked on top of the other
2. Keep both arms straight so they are at shoulder height with palms together
3. Reach your top arm towards the ceiling, as you rotate your top shoulder towards the mat/bed/floor behind you. (You’re “opening the book”)
4. Make sure your knees and ankles are still stacked and your bottom shoulder is in contact with the mat/bed/floor. It’s okay if your top shoulder is not in contact with the mat/bed/floor
5. Take deep breaths, filling the back rib cage
6. Hold position for 30 seconds then bring the top arm back to its starting position
7. Complete 3-5 reps
8. Repeat on opposite side

6. Angels in the Snow

1. Lie on your back with your knees together, bent, feet on the mat/floor/bed
2. Allow for the knees to gently fall to the right side, keeping heart pointed towards the ceiling
3. Reach your left arm overhead
4. If you can without pain, look towards your left arm, otherwise continue to look at the ceiling
5. Take deep breaths, filling the back rib cage
6. Hold this position for 30 seconds
7. Repeat on other side
8. Complete 3 sets on each side

7. Scapula Retractions

1. Stand up tall (if you want some feedback, stand with your back to a doorway), with feet hip-distance apart
2. Moving your shoulder blades only (people try to move their arms to achieve this movement, which defeats the purpose) bring the shoulder blades together
3. Hold for 3 breaths
4. Return shoulder blades to starting position
5. Repeat 8-10 reps, rest for 1- 3 minutes
6. Repeat for 3 sets total

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Sources:

1. https://www.mayoclinic.org/diseases-conditions/golfers-elbow/symptoms-causes/syc-20372868
2. https://health.clevelandclinic.org/golfers-elbow-exercises-stretches/
3. https://www.healthline.com/health/exercises-for-golfers-elbow-2#injury-prevention