Understanding Golfer’s Elbow — Causes, Muscles Involved & How to Recover Naturally

You don’t have to play golf to get golfer’s elbow! This common condition affects anyone who repeatedly uses their hands, wrists, or forearms — from lifting weights and typing to gardening or manual work.

What Is Golfer’s Elbow?

Golfer’s elbow, or medial epicondylitis, happens when the tendons on the inside of your elbow become irritated or inflamed. These tendons attach your forearm muscles to the bone, and overuse or repetitive gripping motions can cause small tears that lead to pain and stiffness.

The main symptom is a dull ache or tenderness on the inner side of the elbow, which may spread into the forearm or wrist. You might feel pain when gripping objects, shaking hands, or flexing your wrist.

Muscles Involved in Golfer’s Elbow

Golfer’s elbow affects the muscles that flex your wrist and fingers — the opposite side to tennis elbow. The main ones include:

• Flexor carpi radialis – helps bend your wrist
  
• Pronator teres – assists in turning your forearm palm-down
• Flexor digitorum superficialis – bends your fingers

When these muscles are overused, they pull on the bony bump on the inner side of your elbow (the medial epicondyle), causing pain and irritation.

Ice or Heat — Which Works Best?

Both can help at different stages of recovery:

• Ice therapy: Best for recent flare-ups. Apply ice for 10–15 minutes several times a day to reduce swelling and numb pain.
  
• Heat therapy: Once the inflammation has settled, use a warm compress or heat pack to relax tight muscles and increase blood flow for healing.

Alternate between ice and heat depending on your symptoms and comfort level.

Nighttime Tips for Comfort

If your elbow aches at night:

• Support your arm with a pillow to keep it slightly bent and comfortable.
  
• Avoid sleeping with your arm tucked under your head or body — this can strain the elbow and worsen symptoms.

A neutral, supported position helps the tendons rest and recover.

Gentle Stretches & Self-Care

Stretching can help relieve tightness and restore mobility. Try these simple exercises:

Wrist Flexor Stretch – Extend your arm straight, palm facing up. Use your other hand to gently pull your fingers down and back until you feel a stretch along the inner forearm. Hold 20–30 seconds.

Forearm Pronator Stretch – With your elbow bent at 90 degrees, use your other hand to gently rotate your forearm outward (palm up). Hold 15–20 seconds.

Massage – Use light circular movements or long strokes along your inner forearm muscles to release tension and encourage healing.

Massage for Golfer’s Elbow

Massage therapy is a highly effective treatment for golfer’s elbow. It helps by:

1. Reducing muscle tightness and trigger points

2. Improving circulation to repair damaged tissue

3. Promoting flexibility and reducing pain

Your massage therapist can also recommend strengthening exercises and self-care strategies to prevent future flare-ups — especially if your job or sport involves repetitive wrist movements.

Final Thoughts

Golfer’s elbow is common but manageable with the right care. Most people recover fully with rest, gentle stretching, and professional treatment.

If you’re struggling with persistent elbow pain, a massage for golfer’s elbow can help speed recovery, reduce discomfort, and restore mobility.

Take it easy, listen to your body, and give those hardworking forearm muscles the care they deserve.