Golfers Elbow (Medial Epicondylitis)

Explanation of Diagnosis

Golfers elbow, also called medial epicondylitis, is irritation of the tendon on the inside of the elbow that helps control wrist and finger movement. It most often develops from repeated gripping, lifting, or twisting motions that overload the tendon over time. Common symptoms include pain or tenderness at the inner elbow, aching with wrist flexing, and weakness in gripping. Pain may also flare during activities that involve pulling, lifting, or using hand tools.

Specific Work Modifications

• Use a neutral wrist position when typing, using a mouse, or working at a workstation.
• Reduce repetitive gripping; use tools with larger handles or grips to lessen stress on the tendon.
• Take short micro-breaks every 20 to 30 minutes to let the elbow calm down.
• Avoid lifting or carrying with the elbow held away from your body; keep items closer to your torso when possible.
• Temporarily limit tasks that involve forceful wrist bending (such as scrubbing, heavy turning of knobs, or sustained pulling).
• Consider a counterforce forearm strap during aggravating tasks if it helps reduce pain.

Specific Activity Modifications

• Pause or scale back golf/throwing/rowing or any sport drills that reproduce inner elbow pain, and resume gradually.
• Avoid heavy gripping, hammering, sawing, or repetitive hand-tool use; switch to lighter loads or use both hands to share the work.
• If weight training triggers symptoms, temporarily avoid exercises that strongly load wrist flexors, such as heavy curls with pain.
• Use lighter resistance and slower, controlled motion for stretching or strengthening activities until symptoms settle.
• Modify technique and grip (for example, wider grip sizes in racket sports or different hand placement) to reduce strain.
• Stop any activity that causes sharp pain or a noticeable increase in symptoms that lasts beyond the session.

Recommended Supplements

• Omega-3 fish oil: 1,000 mg daily of combined EPA/DHA to help support a balanced inflammatory response (if you can take fish oil safely).
• Curcumin (turmeric extract) 500 mg twice daily to support general inflammatory control in some people.
• Vitamin D3: 1,000–2,000 IU daily if you have low sun exposure or known low levels, since vitamin D supports musculoskeletal health.

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for a Mediterranean-style pattern with plenty of vegetables, fruit, beans, lean proteins, and healthy fats.
• Include omega-3 rich foods when possible (salmon, sardines, trout, chia, ground flax).
• Choose adequate protein at each meal to support tendon and tissue repair (for many people, about 20–35 g per meal is a helpful target).
• Limit frequent ultra-processed foods and sugary drinks, especially during symptom flares.

Hydration Tips

• Drink enough fluids so your urine is pale yellow, particularly if you’re physically active.
• Use a consistent water intake routine and add fluids during longer workdays or workouts.

Home Exercise Prescription

Perform these exercises 4 to 6 days per week, doing them in a way that keeps discomfort mild and tolerates the next day.

1. Wrist flexor stretch: Sit or stand with your forearm supported, gently extend your wrist and fingers with the other hand until you feel a mild stretch on the inner forearm; hold 20–30 seconds, repeat 3 times.
2. Wrist flexor isometric: With your elbow at your side and forearm supported, try to bend your wrist forward against a still object (or your other hand) without actually moving; hold 10 seconds, repeat 8–12 times.
3. Gentle wrist range of motion: Support your forearm and slowly move the wrist through comfortable flexion and extension; do 2 sets of 10–15 reps.
4. Forearm pronation and supination: Keep your elbow near your body, forearm supported, and slowly turn the palm up then palm down; do 2 sets of 10 reps with light effort.
5. Grip with a soft ball: Using a soft stress ball or rolled sock, squeeze lightly and then relax fully; do 2 sets of 8–12 reps, stopping before pain increases.
6. Avoid painful resistance or aggressive stretching; stop and scale back if symptoms sharply worsen or linger longer than expected after you exercise.

Helpful Books

• "Explain Pain" written by David Butler and Lorimer Moseley
• "The Sports Medicine Book" written by DK
• "The New Rules of Stretching" written by Ross Tucker and Kelly Starrett