Golfer's elbow is a common cause of pain on the inside of the elbow. Despite the name, most people who develop it do not play golf. It is just as likely to affect tradies, gym goers, office workers, parents lifting young children and people who play racquet or throwing sports.
It can make gripping, lifting, carrying shopping or even shaking hands uncomfortable. The good news is that many people improve with the right mix of load management and progressive exercise. This guide explains what golfer's elbow is, what may help and when to get it checked.
What is golfer's elbow?
Golfer's elbow, known medically as medial epicondylitis or medial elbow tendinopathy, affects the tendons that attach to the bony bump on the inside of the elbow, called the medial epicondyle. These tendons belong to the muscles that bend the wrist and fingers and turn the forearm palm down.
It is usually an overload problem rather than a single injury. When the tendon is asked to do more than it is ready for, over weeks or months, it can become irritated and less able to tolerate load. It is the inside elbow cousin of tennis elbow, which affects the outer side. Our page on elbow pain treatment covers other causes of elbow pain.
What are the common symptoms?
Symptoms often build gradually. You might notice:
Pain and tenderness on the inside of the elbow, sometimes spreading into the forearm
Pain when gripping, lifting, twisting or carrying
Pain with wrist bending against resistance
Stiffness in the morning or after rest
A weaker grip than usual, or dropping things more often
Some people also notice tingling or numbness in the ring and little fingers. This may suggest irritation of the ulnar nerve, which runs close by, and is worth having assessed. Our page on arm pain, numbness and tingling has more information.
What causes golfer's elbow?
Common contributing factors include repeated gripping and forearm work, a sudden increase in activity such as a weekend of renovating, heavy pulling exercises at the gym, and changes in sport technique or equipment. Neck, shoulder and wrist function can also influence how load is shared through the arm.
Understanding your specific triggers is a key part of treatment, because reducing aggravating load while gradually building tendon capacity is the foundation of recovery.
A thorough assessment also looks beyond the elbow. Checking your neck, shoulder and wrist helps rule out referred pain and nerve involvement, and makes sure the plan addresses everything contributing to your symptoms.
How is golfer's elbow treated?
Treatment is usually conservative and tailored to your work, sport and daily life. Options may include:
Load management: modifying or temporarily reducing activities that provoke pain, without stopping use of the arm altogether.
Progressive loading: a structured exercise program, often starting with isometric holds and progressing to slower strengthening of the wrist and forearm. Research suggests tendons respond well to graded load over time.
Technique and setup changes: reviewing grip, tools, workstation or sports technique.
Hands-on care: soft tissue work and joint mobilisation may help ease pain and stiffness in the short term.
Bracing: some people find a forearm strap helpful during aggravating tasks.
Dry needling or acupuncture: may be used as part of a broader plan for some people. Read more about dry needling therapy.
Our golfer's elbow treatment and broader tendinopathy care focus on building tendon capacity so you can return to the activities you enjoy.
What about injections?
Corticosteroid injections may provide short-term pain relief for some people. However, research on elbow tendinopathy suggests the benefit may not last, and some studies have found higher rates of symptoms returning in the longer term. If you are considering an injection, discuss the potential benefits and risks with your GP.
How long does golfer's elbow take to get better?
Tendons adapt slowly because they have a relatively limited blood supply compared with muscle, so recovery is usually measured in weeks to months rather than days. Many people notice meaningful improvement within a few months of consistent rehabilitation, although longer-standing cases can take more time. Sticking with the exercise program, even once pain settles, may help reduce the chance of it returning.
Progress is rarely a straight line. It is normal to have better and worse weeks, particularly when work or training demands change, and small adjustments to your program can help you keep moving forward.
When should you see a doctor?
See your GP or seek urgent care if you have:
Elbow pain after a fall or heavy impact, especially with swelling, bruising or deformity
A sudden pop with immediate weakness
A hot, red, swollen elbow with fever
Worsening numbness or weakness in the hand
How can you look after your elbow day to day?
Small changes to how you use your arm through the day may help keep symptoms settled while you work on your rehab. Ideas many people find useful include:
- Lift and carry with your palm facing up or with both hands where possible, rather than gripping hard with one hand.
- Take short breaks from repetitive tasks such as typing, using a mouse, gardening or using hand tools.
- Choose tools and handles with a thicker grip, which may reduce how hard you need to squeeze.
- Check your desk setup, as wrist and forearm position can add up over a working day. Our posture and desk pain page has more tips.
- Keep doing your exercises consistently, even on days when the elbow feels good.
Can you keep playing golf or other sport?
Many people can keep playing in some form while they recover, with sensible changes. This might mean fewer holes or range balls, a shorter session, avoiding hitting off hard mats, or easing back on heavy grips and pulling exercises for a while. A review of grip pressure, technique and equipment can also be worthwhile.
The aim is to keep pain at a level that settles by the next day, then build back gradually. If you also have wrist or hand symptoms, our wrist and hand pain page may help, and our overview of common sports injuries covers other problems we see in active people.
Frequently asked questions
Should I rest my elbow completely?
Complete rest is not usually recommended. Tendons generally respond better to modified, gradually increasing load than to stopping all activity, which can leave them less able to cope when you return.
Can I keep going to the gym?
Often yes, with modifications. Changing grip, reducing pulling volume or swapping exercises can help you keep training while the tendon settles. Exercises that load the legs, trunk and other arm can often continue as normal, depending on your symptoms, which also helps you maintain fitness while the tendon recovers.
Do I need a scan?
Golfer's elbow is usually diagnosed through clinical assessment. Imaging may be considered if symptoms are unusual, follow an injury or are not improving with appropriate care.
Getting help on the Gold Coast
If pain on the inside of your elbow is affecting work, training or daily tasks, The Good Joint in Mermaid Beach offers physiotherapy and multidisciplinary care with no referral needed for most appointments. You can book online or call 07 5651 6594.
Related reading: How long does tennis elbow take to heal? and What is carpal tunnel syndrome and when should you see a physio?
