Effective Golfer’s Elbow Pain Relief: Stretches and Workouts That Help
Got Golfer’s Elbow (Medial Epicondylitis)? In this video, we explain what causes this nagging inner elbow pain… and more importantly, how to get lasting relief! You’ll learn 3 powerful, chiropractor-approved exercises and stretches that target the root of the problem:
Forearm Flexor Stretch – lengthens tight, overused muscles
Eccentric Loading – strengthens the tendon and promotes healing
Elbow Mobility & Circulation Work – boosts recovery by improving joint movement and blood flow
Whether you’re a golfer, weightlifter, or just dealing with medial elbow pain from repetitive strain, these Golfer’s Elbow rehab techniques are simple, effective, and can be done at home.
Video Transcript:
Hey, guys, I’m Doctor Jose. If you’re feeling pain or tightness on the inside of your elbow, especially when lifting, gripping or swinging, you might be dealing with golfer’s elbow, also called medial epicondyle. Like this. In this video, I’ll walk you through the basic anatomy, why it happens, and a few stretches you can start doing today to find relief. So golfer’s elbow affects the tendons that attach to the medial epicondyle. That bony bump on the inside of your elbow. The primary muscles involved are your wrist and finger flexors, like the flexor cartwright radialis and the pro arteries. These muscles help you grip, twist, and flex your wrist downward. When these muscles are overused through sports typing, lifting weights, or even repetitive hand motions. It can cause tiny tears in the tendon, leading to inflammation and pain. So the first stretch will do to help with golfer’s elbow is a right forearm flexor stretch. Extend your arm out in front of you, palm facing up with your other hand. Gently pull your fingers back towards the floor. Keeping your elbow straight, you should feel a stretch along the inside of your forearm. You’ll hold this stretch for 20 to 30s. Don’t push into the pain. Should just feel a light stretch right along here. Switch sides and hold for another 30s. You can do this 2 to 3 times per side throughout the day just to relieve some tension. Once again, right along here. Eccentric loading can help strengthen the tendon and promote healing. So you’ll grab a light dumbbell. 1 to 3 pounds is perfect. Rest your forearm on a table with your palm facing up, wrist hanging just off the edge.
Use your other hand to help lift the weight up, then slowly lower it down using just the affected arm. That slow lowering phase is the key. You’ll do 8 to 10 reps. As you get used to the weight, you can slowly increase it. You never want to push yourself too much. You don’t want to push yourself into pain. You just want to feel that working. You feel it right here. Next, we’ll work on mobility and circulation. Make a gentle fist and slowly move your wrist in circles clockwise and counterclockwise. This keeps the joint moving without overloading it. You can do ten circles per direction per side. Another thing you can do is you can use your thumb or a massage ball to apply light pressure to the muscles just below the elbow on the inside of the forearm, massaging in circular directions. This helps to reduce tension and improve blood flow. Switch sides as needed. You can do this throughout the day. As chiropractors, we look beyond the symptoms. Sometimes elbow pain can be linked to issues in the neck, shoulders, or wrist. A gentle adjustment to these areas can improve nerve function, reduce strain on the arm, and support healing. We also assess posture and movement to prevent the issue from coming back. If you’re dealing with golfer’s elbow, don’t wait for it to get worse. Try these stretches consistently and if the pain continues, come to see us for a personalized assessment. Thanks for watching and be sure to like and subscribe for more ways to move and feel better.
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