Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial
Golfer’s elbow exercises: a stage-by-stage home program
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Golfer’s elbow (medial elbow tendinopathy) is pain on the inside of the elbow, where the tendons of the muscles that bend the wrist and fingers attach to the bone. It is usually an overuse problem linked to repeated gripping, lifting or wrist movements.
It mostly affects adults aged about 30 to 60, and most people with it do not play golf. Pain is often worse when gripping, lifting heavier things or bending the wrist.
It usually settles with time, although this can take months. Stretching first and then strengthening the wrist and forearm, especially with slow lowering exercises, is a commonly recommended approach.
Stage 1: Settle and restore movement
Ease pain, keep the wrist and forearm moving, and cut back on aggravating tasks.
-
Wrist Flexor Stretch
Keep your elbow straight and stop at a gentle stretch on the inside of the forearm.
Typical dose: Hold 20–30 seconds, repeat 3 times, 3 times a day1,6
-
Forearm Pronation & Supination
Keep your elbow bent to 90 degrees at your side. Add the weight only once the movement is comfortable.
Typical dose: 10 slow turns without weight to start; later 3 sets of 8–12 holding a small weight, once or twice a day4,8
- Change or reduce the activities that bring on your pain, and use only as much grip force as you need.1,2
- Your physical therapist may add a static hold: with your forearm resting palm up, gently push your hand up against your other hand, without moving, for 40–50 seconds, 4–5 times. Push at low to moderate effort, and push more gently if it hurts.3
- Avoid resting the arm completely. Gentle movement helps keep the elbow flexible.2
Stage 2: Strengthen the tendon
Gradually load the forearm tendons so they can handle everyday gripping and lifting.
-
Wrist Curls (Flexion and Extension)
This is the main slow-lowering (eccentric) exercise for the inner forearm. Start without weight, then add a small weight or a bottle of water once comfortable, which may take a week or two.
Typical dose: Palm up, lift the hand with your other hand, then lower it over about 6 seconds. Work up to 3 sets of 101
Stage 3: Build strength for everyday tasks
Keep strengthening the forearm so it copes with gripping, lifting and sport, and lower the chance of the pain coming back.
-
Grip Strengthening Exercises
Stronger forearm muscles may help lower the chance of golfer’s elbow coming back. Squeeze only as hard as you can without increasing your pain.
Typical dose: Start with about 10 gentle squeezes of a soft ball, once or twice a day, and build up slowly
-
Resistance Band Row
General shoulder and upper-arm strength helps you share the load with bigger muscles. Hold the band with a relaxed grip, or loop it around your hand.
Typical dose: 2–3 sets of 10 with a light band, every other day
Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.
Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.
Download PDF A4 size Large printEn español: PDF · A4
Watch the exercises
Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.
What to expect
These are what published guidance usually says. Your own recovery may be faster or slower.
| Question | What sources say |
|---|---|
| When to move to Stage 2 | When the Stage 1 exercises feel easy and pain has settled slightly.3,8 |
| How much discomfort is OK | Mild discomfort that settles within 1–2 hours after exercise.4 |
| When to expect improvement | Most people notice improvement after 8–12 weeks of exercise and small changes to activity. It can take longer if pain has lasted many months.2,3 |
| Full recovery | Most cases settle with non-surgical care within 6–12 months, though symptoms can come back.4 |
| When to get it checked | If symptoms get worse, or do not improve at all after 6 weeks, contact your doctor or physical therapist.3 |
What to avoid or change for now
- Heavy lifting and hard, repeated gripping while pain is high
- Resting the arm completely for long periods
- Adding weight before the movement is comfortable
- Pushing through pain that lasts for hours after exercise
When to get help
- Numbness or tingling in the ring and little fingers, or pins and needles spreading down the arm into the hand3,5,7
- Weakness in the hand or symptoms spreading down the arm2
- A hot, red or swollen elbow, which may be a sign of infection7
- Pain that started after a fall or injury, or you think you may have broken your elbow (go to urgent care or the emergency department)7
- Pain that becomes severe or keeps getting worse despite changing your activities2
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Next steps
Related guides: Tennis elbow, De Quervain’s tenosynovitis, or see all conditions.
Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.
More exercises: browse the free exercise library, every one with a video.
Frequently asked questions
What exercises help golfer’s elbow?
A gentle wrist flexor stretch, forearm turning and slow wrist strengthening with your palm facing up are the exercises most often used in NHS leaflets. The load is built up gradually over weeks.
How long does golfer’s elbow take to heal?
Many people improve within 8–12 weeks of regular exercise, but full recovery can take 6–12 months.
Should I stop playing golf or going to the gym?
You may need to cut back on activities that bring on the pain for a few weeks. Changing your technique, grip or equipment can also help.
Is golfer’s elbow the same as tennis elbow?
No. Golfer’s elbow affects the inside of the elbow, while tennis elbow affects the outside. Both are tendon problems and are treated in a similar way.
Why does my little finger tingle?
The ulnar nerve runs close to the inner elbow and can become irritated. Tingling or numbness in the ring and little fingers should be checked by a clinician.
Sources
- Royal Orthopaedic Hospital NHS Foundation Trust: Golfer’s elbow
- Leicestershire Partnership NHS Trust: Golfer’s elbow (patient leaflet)
- Calderdale and Huddersfield NHS Foundation Trust: Medial elbow pain (patient leaflet)
- Sherwood Forest Hospitals NHS Foundation Trust: Golfer’s elbow (MSK leaflet)
- AAOS OrthoInfo: Medial Epicondylitis (Golfer’s Elbow)
- NHS Fife: Golfer’s elbow (patient advice leaflet)
- NHS Borders: Elbow pain
- NHS Scotland Right Decision Service: Golfer’s elbow: a guide for patients
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.
Get one exercise a week by email
A short video, simple steps and a free printable routine, every Tuesday. Free, and you can unsubscribe anytime.
We only use your email for this newsletter. Privacy policy