Golfer's elbow exercises at home
Golfer's elbow is pain on the inside of the elbow from the tendons that bend the wrist and fingers. Despite the name, gripping, lifting and typing cause it too.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious inner elbow pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- Repeated gripping or wrist bending
- Sudden increases in lifting or climbing
- Weak forearm muscles
Gentle exercises people often use
- Isometric wrist flexion5 × 30s
Forearm on a table, palm up. Push your palm up into your other hand without moving.
- Slow wrist curls3 × 15
With a light weight, palm up, lower over 3 seconds and lift over 2.
- Grip squeeze3 × 10
Squeeze a soft ball or rolled towel for 3 seconds.
- Forearm rotation3 × 10
Hold a light hammer by the handle and slowly rotate palm up and palm down.
Ease off the grip-heavy activities that flare it, and build forearm strength slowly over 6 to 12 weeks.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- Numbness or tingling in the ring and little fingers
- Pain after a fall, crash or sudden injury, or you can't put weight on it
- Swelling, redness or heat that is getting worse, or you feel unwell or feverish
- Numbness, pins and needles or weakness that is spreading or getting worse
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help golfer's elbow?
Common options include isometric wrist flexion, slow wrist curls, grip squeeze, forearm rotation. Your physiotherapist can tell you which suit you and how hard to push.
Should golfer's elbow exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Ease off the grip-heavy activities that flare it, and build forearm strength slowly over 6 to 12 weeks. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.