Best Exercises Series • Elbow Tendinopathy

The Best Exercises to Beat Golfer's Elbow

Name: The Best Exercises to Beat Golfer's Elbow
Creator: Dr. Christian Veillette MD, MSc, FRCSC

An orthopaedic surgeon explains why loading the painful tendon — not resting it — is the cure for golfer's elbow, and why the “funny bone” nerve deserves special attention.

By Dr. Christian Veillette, as told for patients and families

Golfer’s elbow is the mirror image of tennis elbow — the same kind of problem, on the opposite side of the joint — and it shares tennis elbow’s knack for a misleading name. Most people who develop it have never swung a golf club. It is far more common in tradespeople, weightlifters, throwers and anyone who grips and twists repeatedly, and, like its counterpart, the “-itis” on the end of its medical name, medial epicondylitis, overstates the role of inflammation. Understanding what golfer’s elbow really is is the key to fixing it.

The pain sits on the bony bump on the inner side of the elbow (medial epicondyle), where the tendons that flex the wrist and turn the palm down — the flexor-pronator mass — anchor to bone. In a longstanding case, these tendons are not inflamed so much as degenerated: collagen has become frayed and disorganised, with sensitive nerve endings and fragile capillaries growing in. It is a tendon that has lost its capacity to handle mechanical load.

Because the tendon has degenerated from losing load tolerance, the cure is not rest — it is carefully applied eccentric load. Resting the elbow lets disorganised tissue grow weaker and stiffer. Eccentric loading of the wrist flexors — controlling the weight as the muscle lengthens — signals tenocytes to rebuild strong, properly aligned parallel fibres. Done patiently, this turns golfer’s elbow around in approximately 90 per cent of individuals.

The Critical Nerve Connection: Running in a shallow groove immediately behind that inner bony bump is the ulnar nerve — the “funny bone” nerve. It sits so close to the tendon attachment that around half of people with golfer’s elbow have concurrent irritation of this nerve. Unrecognised ulnar nerve irritation is the single most common reason conservative treatment seems to fail. Any tingling or numbness in your ring and little fingers is a signal that changes the management plan.

Dr. Christian Veillette holding 3D anatomical elbow model

Dr. Christian Veillette MD, MSc, FRCSC Reviewing medial epicondyle tendon anatomy and ulnar nerve proximity with a 3D elbow model.

Tendon Remodeling Principle: Eccentric flexor-pronator training delivers controlled tensile strain that stimulates collagen synthesis and normalizes tissue ground substance. Injections and immobilisation bypass this biological healing trigger.

Your Routine at a Glance

Rebuilding flexor-pronator load capacity while strictly protecting the ulnar nerve.

Eccentric Loading

1–2x daily (early) → 3–4x / week

Stretching & Mobility

Daily (short warmups)

Target Sets & Tempo

3 sets of 15 reps (3–5s lowering)

Nerve Red Flag

Stop immediately if fingers tingle

Before You Start: Critical Inner-Elbow Precautions

Expect a manageable tendon ache: A controlled ache in the tendon during loading is expected and acceptable. Sharp pain or an ache that worsens over days means reduce the load.
Stop immediately for nerve tingling: Cease loading immediately if you notice numbness or tingling in the ring and little fingers — this points to ulnar nerve involvement and requires nerve glides instead.
Warm up first: Warm the forearm first, keep weights light, and control every repetition — never let the weight drop.
Ease off valgus strain: Temporarily pause heavy golf swings, throwing, and forceful racquet topspin until baseline tendon strength is restored.

Part 1 • Active Flexor-Pronator Remodeling

7 Exercises for Golfer's Elbow

Wrist Flexor Stretch

Golfer’s-elbow benefit: Gently lengthens the tight, sore flexor tendon on the inner forearm — the ideal way to warm up before loading it.

Straighten the sore arm out in front of you, elbow locked straight, palm facing up.
With the other hand, gently bend the wrist and fingers down and back until you feel an easy stretch along the underside of the forearm.
Hold for about 30 seconds, then release. Keep the elbow completely straight to target the two-joint flexor origin.

Modification: If a fully straight elbow is too uncomfortable, start with it slightly bent and work towards straight as the tendon settles.

Isometric Wrist Flexion

Golfer’s-elbow benefit: Begins loading the tendon safely without joint motion, easing pain through tendon analgesia and preparing fibers for eccentric work.

Rest the forearm on a table, palm up, wrist and hand hanging off the edge, holding a light weight or pressing the palm up against your opposite hand.
Hold the wrist still in a neutral mid-position against the resistance for 5 to 10 seconds, then relax.
Push to a comfortable, submaximal effort — around 30 to 40 per cent, firm but not painful — keeping the wrist stationary.

Modification: Use your opposite hand for resistance instead of a weight if that lets you find a pain-free level more easily.

Eccentric Wrist Flexion (The Key Exercise)

Golfer’s-elbow benefit: The single most effective exercise — the slow lowering phase remodels the degenerated flexor tendon and rebuilds load capacity.

Rest the forearm on a table, palm up, wrist and hand off the edge, holding a light weight (1–2 lbs or a soup can).
Use the other hand to help curl the weight up into the wrist-flexed position — so the sore muscle does not have to lift it concentrically.
Release the helping hand and slowly lower the weight over 3 to 5 seconds using only the sore side, until the wrist is fully down. Lift it back up with the helping hand and repeat.

Modification: Start with no weight at all if needed. Add load only when 3 sets of 15 repetitions stay comfortable, progressing in small increments.

Eccentric Forearm Pronation

Golfer’s-elbow benefit: Loads the pronator teres muscle, building strength for palm-down twisting motions — turning a screwdriver, doorknob, or golf swing.

Sit with the elbow bent to 90 degrees and tucked at your side, holding a light weight or a hammer by its handle, palm up.
Use the other hand to help rotate the forearm palm-up, then slowly lower under control, letting the palm turn down toward the floor over 3 to 5 seconds.
Reset with the helping hand and repeat. Keep the elbow pinned at your side throughout.

Modification: Hold a hammer nearer its head to reduce leverage, sliding your grip down the handle as you get stronger.

Grip Strengthening with Putty or Soft Ball

Golfer’s-elbow benefit: Rebuilds the grip strength that medial epicondylalgia inhibits, so carrying heavy bags stops provoking the tendon attachment.

Hold a piece of therapy putty or a soft squeeze ball in the sore hand.
Squeeze slowly and firmly, hold for 5 to 10 seconds, then release fully.
Keep the wrist in a neutral, straight position and use submaximal effort — grip work should stay under a mild pain threshold.

Modification: Choose softer putty if squeezing hurts, and reduce repetitions if the tendon aches for more than a day afterwards.

Wrist Flexor Strengthening (Concentric-Eccentric)

Golfer’s-elbow benefit: Once the tendon is calmer, this builds full strength and endurance for everyday wrist flexion and gripping under continuous load.

Rest the forearm on a table, palm up, hand off the edge, holding a light weight.
Curl the wrist up slowly, then lower it slowly — both directions controlled, taking 2 to 3 seconds each way.
Keep the forearm still so only the wrist moves, and keep the weight light. Build gradually toward higher repetitions.

Modification: Add this only once the eccentric-only exercise is comfortable, and progress the weight in small steps as symptoms stay calm.

Scapular and Posture Setting

Golfer’s-elbow benefit: A strong, well-positioned shoulder and upper back reduce the tensile strain traveling down the arm to the forearm during gripping and lifting.

Sit or stand tall and gently draw your shoulder blades down and back, without shrugging up toward your ears.
Hold for 5 seconds, then relax. Keep your chest open and neck easy.
Build this into your posture through the day, especially at a desk, workstation, or when using hand tools.

Modification: Pair with an ergonomic and technique review — of your tools, workstation, or golf/throwing mechanics — since improving the kinetic chain offloads the elbow.

Part 2 • Forearm Flexibility & Balance

3 Targeted Stretches

Flexor Stretch with Elbow Straight

Golfer’s-elbow benefit: Maintains length and mobility of the common flexor tendon; best done after loading exercises.

Straighten the arm out, palm up, elbow locked straight.
Gently draw the fingers and wrist down and back with the other hand until an easy stretch is felt along the underside of the forearm.
Hold for 30 seconds and repeat 2–3 times. Keep it a gentle stretch, never sharp.

Modification: Do not lock the elbow uncomfortably — keep it just short of fully straight if needed.

Pronator (Palm-Turning) Stretch

Golfer’s-elbow benefit: Targets the pronator muscles that turn the palm down, easing the deep tightness that fuels inner-elbow pain.

With the elbow tucked at your side and bent to 90 degrees, turn the palm up (supination) as far as comfortable.
Use the other hand to gently increase the palm-up rotation until you feel an easy stretch through the forearm.
Hold for 30 seconds, then release.

Modification: Keep the movement gentle and within a comfortable range; this should be a mild stretch, never forced.

Extensor (Palm-Down) Balancing Stretch

Golfer’s-elbow benefit: Keeps the opposing forearm muscles supple too, balancing forearm muscle tone and supporting healthy wrist mechanics.

Straighten the arm out, palm facing down, elbow straight.
With the other hand, gently bend the wrist downward until you feel an easy stretch along the top of the forearm.
Hold for 30 seconds, then release.

Modification: Keep the elbow slightly bent if a straight arm is uncomfortable, working toward straight over time.

A Note on Counterforce Braces — High Risk on the Inner Elbow

The counterforce brace is frequently worn for inner elbow pain. By distributing load across the proximal forearm, it can relieve peak strain during aggravating tasks. However, on the inner elbow in particular, it must be positioned with extreme precision.

Critical Ulnar Nerve Compression Risk:

Running in the groove immediately behind the medial epicondyle is the ulnar nerve. A strap that is tightened excessively or placed too close to the joint line can crush the ulnar nerve against bone, producing numbness, tingling, and motor weakness in the ring and little fingers (cubital tunnel irritation).

The brace should feel snug but never tight; you must be able to slip a finger under it easily.
Position the pressure pad over the anterior flexor muscle belly — never over the inner bony hollow where the ulnar nerve lies.
Wear only during provoking physical tasks — never wear it overnight or during rest.
Remove immediately if you notice numbness, tingling, or weakness in your hand or fingers.

Specialist Triage & Clinical Red Flags

When to See an Orthopaedic Specialist

Golfer's elbow is largely a success story of conservative care — roughly 90 per cent of individuals resolve their condition with a dedicated loading programme, with surgery reserved for the minority failing 6 to 12 months of structured therapy. See an orthopaedic surgeon if there is no meaningful progress after 3 to 6 months of diligent exercise; if you develop numbness, tingling, or weakness in the ring and little fingers (indicating ulnar neuropathy); or, in throwers and overhead athletes, if the elbow feels unstable under valgus (sideways) load (signaling medial ulnar collateral ligament compromise). In stubborn cases, minimally invasive common flexor origin (CFO) debridement and concurrent ulnar nerve release provide definitive resolution.

Specialist Referral & Consultation → View Clinical Rehabilitation Protocols →

Dr. Christian Veillette MD, MSc, FRCSC is Division Head of Orthopaedic Surgery at University Health Network (UHN), Associate Professor in the Department of Surgery at the University of Toronto, and an orthopaedic surgeon at the Sprott Department of Surgery and Schroeder Arthritis Institute, Toronto Western Hospital.

Medical Disclaimer: This article is general educational information and not a substitute for individual medical advice. Speak with your doctor or physiotherapist before starting a new exercise program or using an orthopaedic brace.