Golfer's elbow exercises at home

What's behind inner elbow pain

The forearm muscles that curl your wrist and fingers start from a bony point on the inside of the elbow. Repeated gripping, lifting with the palm up, carrying bags, climbing, throwing, using tools or lots of typing and mouse work can overload the tendon there. It's the mirror image of tennis elbow, which affects the outer side.

It usually hurts to grip, shake hands, lift a kettle or carry shopping, and the spot on the inside of the elbow is tender to press. Like other tendon problems, it tends to respond to gradually increased load, together with easing whatever started it.

Step one: ease the load

• Notice which tasks set it off and change how you do them where you can: lift with your palm facing down or sideways, use two hands, carry bags on your forearm or shoulder instead of hanging from the fingers.
• Thicker handles on tools and pens reduce grip strain.
• For gym work, cut back on curls, pull-ups and heavy deadlifts for a while rather than stopping everything.

Stage 1: isometric holds

1. Wrist flexor hold. Rest your forearm on a table, palm up, hand over the edge. Use the other hand to press down on the palm while you resist, without moving. Hold 30 seconds at a moderate effort. 4 holds, a minute's rest between.
2. Wrist flexor stretch. Arm straight in front, palm up. Use the other hand to gently pull your fingers back towards you until you feel a stretch in the inner forearm. Hold 20 seconds, 3 times.
3. Gentle grip squeeze. Squeeze a soft ball or rolled towel at about half effort for 5 seconds. 2 sets of 10. Skip this if it's sharp.

Stage 2: slow lowering

1. Eccentric wrist curl. Forearm on the table, palm up, holding a light weight (a can of beans or small dumbbell). Use the other hand to help lift the wrist up, then lower it slowly on its own over 3 to 4 seconds. 3 sets of 12.
2. Forearm rotation. Elbow bent at your side, holding a hammer or light dumbbell by the handle. Slowly turn your palm up, then down. 3 sets of 10. Move your grip further down the handle to make it harder.

Stage 3: full strength and function

1. Heavier wrist curls. Up and down slowly with no help, building to 3 sets of 15 and slowly adding weight.
2. Grip work. Firmer squeezes, and carrying a heavier bag or kettlebell by your side for 20 to 30 seconds.
3. Back to your activity. Reintroduce the task that caused it, at lower volume first: shorter golf sessions, lighter climbs, fewer reps.

How often and how hard

Most programs use these exercises daily or every other day. Mild discomfort up to about 3 out of 10 that settles by the next day is usually acceptable. If the elbow is sorer the next morning, drop back a stage. Expect improvement over weeks to a few months, not days.

Common mistakes

• Resting the arm in a sling or brace for weeks.
• Stretching aggressively instead of strengthening.
• Progressing weight too fast.
• Going straight back to the same heavy gripping as soon as it eases.

Stop and get checked if

• You have tingling or numbness in the ring and little fingers (the ulnar nerve runs right past the inner elbow)
• The elbow is swollen, hot or red
• Pain followed a fall or a sudden pop, or you can't straighten or bend the elbow fully
• There's no improvement after six weeks or so of consistent exercise

Work and hobby adjustments

• Desk work: keep your wrist neutral on the mouse and keyboard, and try a larger mouse or vertical mouse.
• Gym: use straps on heavy pulls, swap some palm-up curls for hammer curls, and reduce volume temporarily.
• Climbing: fewer sessions, easier grades and open-hand grips for a few weeks.
• Golf: check grip pressure and technique with a coach; hitting off mats and fat shots add a lot of load.
• Manual work: take short breaks, share heavy lifts, and use tools with bigger handles.

A sample week

• Isometrics: daily in stage 1, often before tasks that hurt.
• Slow lowering and rotation: every other day in stage 2.
• Heavier strength and grip: three times a week in stage 3.
• Stretch: gently once or twice a day if it feels good.

Grip and daily habits

• Vary your grip during long tasks, and take breaks from gripping tools, phones or a mouse.
• Lift with your palm facing down less often while it's sore.
• On the course, check grip pressure and club fit with a pro.

How long it usually takes

Tendon problems like golfer's elbow often improve slowly, over weeks to a few months of regular loading. Progress isn't always steady; a flare after a busy day is common. Keep the exercises going at a level that doesn't make pain build, and check in with your physio if nothing has changed after six to eight weeks.

Keeping it going with Apex One

Apex One has a guided golfer's elbow program for between physio sessions. In Apex One+, the program talks you through each exercise out loud, times your holds, and asks you to rate pain before and after each session, so you have something concrete to show your physio. The voice counts reps at a steady pace; the camera isn't used for rehab exercises.

Count every rep with your phone

Questions

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