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Elbow · Medial Epicondylalgia (Golfer's Elbow)

Golfer's Elbow

Irritation of the tendons that curl your wrist and turn your forearm, right where they attach to the bony point on the INSIDE of your elbow. It's a tendon that's been overloaded — and despite the 'golfer's' name you don't need to golf to get it.

The flexor-pronator tendon gets loaded — gripping, repetitive wrist bending, and forearm twisting (palm-down) — faster than it's currently conditioned for. Throwers, golfers, and manual workers are prone to it. As with tennis elbow, the fix is graded loading of those tendons, not rest.

How it typically shows up

Pain on the INSIDE of the elbow at the common flexor-pronator origin (tender 5-10mm distal to the medial epicondyle), reproduced by resisted wrist flexion and especially resisted forearm pronation, with the elbow moving freely — the medial mirror of tennis elbow. Mimics (lateral epicondylalgia, neck-referred pain, elbow OA) excluded; ulnar-nerve symptoms are screened, as a concomitant ulnar neuropathy is common.

How long recovery takes

It usually recovers — around 80% of people are better within 3-6 months — by building the tendon up step by step, starting with gentle holds and slow, controlled movements, then gradually adding strength. Expect gradual improvement with ups and downs along the way.

One thing to watch: the 'funny bone' nerve runs right behind the inside of the elbow, so mild tingling in your little and ring fingers is a common companion to this and is usually fine — but tell us if it's spreading or getting worse, your hand feels weak, or you're dropping things.

The phased recovery approach

  1. Phase 1 · 1–3 weeks

    Calm

    Calm the irritated flexor-pronator tendon with pain-relieving isometric wrist-flexion holds; ease off the most aggravating gripping/twisting.

    What you get back: everyday gripping with less twinge.

    • Gentle Forearm Turns — 2 sets × 10–15 reps · Elbow tucked at your side, slowly turn the palm up then down
    • Forearm Rotations (household lever) — 2 sets × 10–15 reps · Elbow tucked at your side, bent to 90 degrees, holding a hammer, wooden spoon, or water bottle near its middle
    • Wrist-Flexor Stretch — 2–3 sets × 30–40s hold · Arm out in front, elbow straight, palm UP
    • Isometric Wrist Flexion Hold — 3–5 sets × 30–45s hold · Forearm on a table, palm UP, wrist off the edge

  2. Phase 2 · 3–7 weeks

    Rebuild

    Load the tendon eccentrically — the active-ingredient phase — with slow wrist-flexion lowers.

    What you get back: a firm grip without the ache.

    • Wrist-Flexor Stretch — 2–3 sets × 30–40s hold · Arm out in front, elbow straight, palm UP
    • Gentle Forearm Turns — 2–3 sets × 30–40s hold · Elbow tucked at your side, slowly turn the palm up then down
    • Eccentric Wrist Flexion (household load) — 3 sets × 15 reps · Palm UP, forearm supported, holding a small water bottle, can, or light household object
    • Eccentric Wrist Flexion (weighted) — 3 sets × 15 reps · Forearm on a table, light weight in hand, palm UP

  3. Phase 3 · 3–6 weeks

    Back to daily life

    Progressive wrist-flexor and pronator strengthening plus grip and kinetic-chain work to return to gripping, lifting, and sport.

    What you get back: gripping, lifting, and your sport.

    • Wrist-Flexor Stretch — 2–3 sets × 30–40s hold · Arm out in front, elbow straight, palm UP
    • Gentle Forearm Turns — 2–3 sets × 30–40s hold · Elbow tucked at your side, slowly turn the palm up then down
    • Wrist Flexion (weighted) — 3 sets × 12–15 reps · Palm up with a light dumbbell, forearm supported
    • Wrist Flexion (band, full range) — 3 sets × 12–15 reps · Anchor a band under your foot, palm UP

Exact exercises, sets and progression depend on your severity, equipment and goal — this is the shape of the program, not a one-size prescription.

What matters while you recover

  • How much pain is okay

    Mild discomfort during the exercises is fine — keep it below about 4/10 and let it settle by the next day. If it climbs toward disabling (around 8/10 or more), stop and ease the load next time. Loading the tendon is the fix; just keep it within that window.

  • Adapt the gripping & twisting, don't fully rest

    Ease off the palm-down gripping, lifting, and forearm-twisting tasks that flare it most for now — or do them a different way — but keep loading the tendon with the program. Full rest lets the tendon de-condition and the pain comes back.

  • About the tingling — and the outlook

    Golfer's elbow usually settles — about 80% recover within 3-6 months with consistent loading, though recurrence is real, so keep a little maintenance going once you're better. One thing to watch: the ulnar 'funny bone' nerve sits right behind the inside of the elbow, so some little/ring-finger tingling is a common companion and usually mild. But if that numbness spreads or worsens, your hand weakens, or you start dropping things, stop and see a clinician.

Common questions

Is it the same as tennis elbow?
It's the mirror image — same kind of tendon problem, but on the INSIDE of the elbow (flexor-pronator tendons) instead of the outside. Gripping palm-down and twisting the forearm sets it off, rather than bending the wrist back.
Should I just rest it?
No — like tennis elbow, full rest lets the tendon de-condition and the pain returns. Ease off the most aggravating gripping/twisting, but keep loading the tendon with the program.
I get tingling in my little finger — is that bad?
The ulnar nerve runs behind the inside of the elbow, so mild tingling there is a common companion to golfer's elbow and is usually fine. But if the numbness is spreading or getting worse, your hand is getting weak, or you're dropping things, stop and get it checked — that needs a clinician.

Go deeper

Related elbow conditions

Sources