Understanding Golfer's Elbow Golfer's elbow, or medial epicondylitis, is a tendinopathy affecting the common flexor tendon where it attaches to the inner elbow. Like tennis elbow, the name is misleading: golf causes only a small percentage of cases. Any repetitive wrist flexion or gripping activity can cause the condition. The condition involves degeneration of the flexor-pronator tendons at their attachment to the medial epicondyle. Pain occurs on the inner elbow, often radiating into the forearm. Gripping, wrist flexion, and pronation aggravate symptoms. The area is typically tender to touch. Research from the Journal of Hand Therapy shows that progressive resistance exercise is effective for medial epicondylitis, with similar principles to tennis elbow treatment. Eccentric loading is particularly beneficial. Most cases resolve with conservative treatment over 3-6 months. (PubMed) Contributing Factors Repetitive wrist flexion: Activities requiring repeated wrist flexion against resistance load the common flexor tendon. Gripping and throwing: Forceful gripping and throwing motions stress the medial elbow structures. Golf swing errors: In golf, excessive wrist action or hitting fat shots transmits force to the medial elbow. Occupational demands: Hammering, carrying, and tool use with forceful grip contribute. Start your 14-day free trial to access golfer's elbow programs. Wrist Flexor Exercises These exercises load and strengthen the affected tendons. Wrist Flexion Movement JME 193 Keeping your forearm in the same poition, rotate your wrist up and down. Wrist Rotation JME 194 Keeping your forearm in the same position, rotate your wrist left and right. Forearm Stretch JME 224 Holding onto one palm, find a stretch in your wrist and forearm, and hold for time. Wrist Circles JME 211 Holding onto both hands in front of your body, create circles with your wrists. Grip and Forearm Exercises These exercises build grip endurance and forearm strength. Finger Exercises JME 217 Starting with your hand in a relaxed position, extend all your fingers out to create as much space as possible. Hand Opening JME 204 Open and close your hand. Wrist Extension JME 198 Resting your forearm on your desk, rotate your wrist both foreward and back. Forearm Rotation JME 208 With your arms out in front of you, rotate your palms both up and down. Eccentric Exercise Protocol Eccentric loading is effective for golfer's elbow. Support the affected arm with palm facing up. Hold a light weight. Use the other hand to help flex the wrist. Slowly lower under control over 3-5 seconds. Repeat 10-15 times, 3 sets, twice daily. Mild discomfort during exercise is acceptable. Sharp pain indicates excessive load. Start light and progress gradually over weeks. Common Mistakes Avoiding use: Complete rest deconditions the tendon. Appropriate loading stimulates healing. Heavy gripping: Continuing to grip heavily through pain worsens the condition. Modify grip demands. Expecting quick resolution: Tendons heal slowly. Golfer's elbow typically takes 3-6 months to fully resolve. Inconsistent exercise: Sporadic loading does not provide the consistent stimulus tendons need to adapt. Activity Modification Reduce grip force: Use larger handles that require less grip force. Use two hands when possible. Modify technique: In golf, reduce wrist action and avoid hitting the ground. In throwing sports, examine mechanics. Take breaks: During repetitive tasks, rest the forearm periodically. Comparison with Tennis Elbow Golfer's elbow affects the inner elbow; tennis elbow affects the outer. Golfer's elbow involves wrist flexors; tennis elbow involves wrist extensors. Treatment principles are similar: progressive loading, eccentric exercise, and gradual return to activity. Bracing A counterforce brace worn over the flexor muscle belly can reduce tendon strain during activities. Position it 1-2 inches below the elbow on the inner forearm. Use during provocative activities, not constantly. Progress Timeline Initial symptom improvement typically occurs within 4-6 weeks. Full resolution takes 3-6 months in most cases. Severe or chronic cases may take longer. Consistent progressive loading produces the best long-term outcomes. Prevention After recovery, maintain forearm strength with regular exercise. Use proper technique in sports. Warm up before demanding activities. Address any contributing ergonomic factors. These measures reduce recurrence risk. Start your 14-day free trial and fix golfer's elbow with simplmobility.