A nagging pain on the inside of your elbow. A weak grip when shaking hands. Struggling to lift a coffee cup without discomfort. Sound familiar?
If you’re experiencing persistent pain on the inside of your elbow, you may be dealing with Golfer’s Elbow (medial epicondylitis). Despite its name, this condition isn’t limited to golfers—it affects anyone who repeatedly uses their wrist and forearm, including weightlifters, mechanics, office workers, and even musicians. Ignoring the pain won’t make it go away—in fact, it can get worse over time. But with the right treatment and a structured rehabilitation approach, you can eliminate pain, restore strength, and prevent recurrence.
What is Golfer’s Elbow?
Golfer’s elbow is a tendon overuse injury affecting the medial epicondyle, the bony bump on the inner elbow where forearm muscles attach. Repetitive strain causes micro-tears, inflammation, and degeneration, leading to pain, stiffness, and weakness.
Symptoms of Golfer’s Elbow
✔ Dull ache or sharp pain on the inner side of the elbow.
✔ Pain worsens with gripping, lifting, or wrist flexion.
✔ Weak grip strength—struggling to hold onto objects.
✔ Pain may radiate down the forearm.
✔ Stiffness and tenderness when pressing on the inner elbow.
Why Does It Take So Long to Heal?
Tendons have poor blood supply, meaning they heal much slower than muscles. If left untreated, golfer’s elbow can become chronic, leading to ongoing pain and reduced function. Early intervention is key to a quicker recovery.
Treatment Options: What Works & What Doesn’t?
1. Manual Therapy for Pain Relief & Mobility
✔ Soft Tissue Release & Myofascial Techniques – Reduce muscle tension and improve circulation to the tendons.
✔ Joint Mobilizations – Restore normal movement in the elbow and wrist.
✔ Dry Needling – Helps relieve deep muscle tightness and trigger points.
✔ Cupping Therapy – Encourages blood flow to the affected area for faster healing.
2. Exercise Rehabilitation: Strengthening & Preventing Recurrence
A structured exercise program is essential to heal and strengthen the affected tendons.
Phase 1: Pain Management & Gentle Mobility
✔ Wrist Flexor Stretch – Helps elongate tight forearm muscles.
✔ Isometric Holds – Builds tendon strength without excessive strain.
✔ Soft Tissue Mobilization – Reduces adhesions in the affected muscles.
Phase 2: Strengthening the Forearm & Elbow
✔ Eccentric Wrist Curls – Strengthens tendons by lengthening under tension.
✔ Pronator & Supinator Exercises – Improves rotational control of the forearm.
✔ Grip Strength Training – Enhances resilience in daily activities.
Phase 3: Functional Strength & Return to Activity
✔ Farmer’s Carries – Develops grip endurance and forearm stability.
✔ Wrist Roller Exercises – Builds forearm strength for repetitive motions.
✔ Progressive Overload Training – Ensures long-term elbow health.
How Long Does Recovery Take?
✔ Mild Cases: 4-6 weeks with proper treatment.
✔ Moderate Cases: 3-6 months of structured rehab.
✔ Severe Cases: 6+ months, requiring advanced therapy.
How to Prevent Golfer’s Elbow from Returning
✔ Warm Up Properly – Stretch and activate forearm muscles before activities.
✔ Strengthen Your Grip & Forearm Muscles – A strong foundation reduces strain.
✔ Improve Technique & Ergonomics – Adjust your form in sports and daily tasks.
✔ Manage Training Load – Gradual increases in intensity prevent overuse injuries.
✔ Use Proper Equipment – Incorrect grip sizes in sports or tools can increase strain.
Real-Life Success: Overcoming Golfer’s Elbow
Many of our clients at Adaptive Physiotherapy & Massage in Booragoon have successfully recovered from golfer’s elbow with a structured approach. Take Sarah, for example—a labourer who struggled with elbow pain for months. After just a few weeks of manual therapy and targeted exercises, she regained strength and was able to return to teaching pain-free.
Take the First Step Toward Recovery
If elbow pain is stopping you from doing the things you love, don’t wait until it gets worse. At Adaptive Physiotherapy & Massage in Booragoon, we specialize in evidence-based treatment to eliminate pain, rebuild strength, and prevent future injuries.
📞 Book an appointment today and start your journey to pain-free movement!
