Golfer's Elbow Stretches & Exercises – Ask Doctor Jo

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Golfer’s Elbow, or medial epicondylitis, is when you have irritation on the inside of your elbow. These golfer’s elbow stretches and exercises should help relieve the pain. See Doctor Jo’s blog post about this at:

The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.

For stretching, put your arm straight out in front of you. With your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them.

Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

Finally you will do a bicep curl. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don’t let the band control you!

Related Videos:

Tennis Elbow & Golfer’s Elbow Pain Stretches:

Tennis Elbow Stretches & Exercises:


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Doctor Jo is a Doctor of Physical Therapy.

Golfer’s Elbow Stretches & Exercises:

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AskDoctorJo says:

Buy a printable worksheet with the Golfer's Elbow Stretches & Exercises in this video here:
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Prãmød Mêtí says:

I am getting heavy pain in golfers elbow when i throw the javelin

David Star says:

Hi and thanks Dr Jo I'm a 60 y o male who exercises virtually everyday and have just developed Golfer's Elbow on both arms. I think it was due to increasing weights in the gym plus repetitive injury from swimmig with paddles. My question is ..I obviously want to exercise still and the smart thing is within the limits of pain. Would it be best to reduce the weight? or reps and sets? in my weight workout. As an overuse injury I am thinking that reducing reps would be better? So low reps with heavy wt is better or high reps with medium wt better for less stress on the joint?
Likewise in swimming ditching the paddles for a while would put less stress on the elbow. I find RICE ing it has little effect but should I continue to do it post workout?
I know the answer is a length of string but what sort of recovery time frame should I be looking at? I've been a swimmer, basketballer, tricep user most of my life – could an inbalance with my bicep contribute to this condition, I also have weak forearms and often can't complete sets of lat pulldowns due to wrist pain / lack of grip strength.
Appreciate any feedback

Rockin Robin says:

I tried it!

Mike says:

What if its the top of your elbow that hurts?

Amparileivis Francisco says:

This really helps I felt realief

Osama Ali says:

Will this help strengthen the muscles around my injuries area

Christian Bubon says:

How many times week?

Midnight Purpose says:

My elbow is crunching and popping and it's painful to straighten it.

Michelle Simasko says:

I have been diagnosed with Golfer's Elbow. My question is about sleeping positions. Both elbows are SO stiff and sore in the morning. Does it help with healing to sleep with the elbows extended or bent? I feel like every night I go backwards with my progress.

Britt&Aj says:

How often show we do these? I don't remember if you said anything about that in the video.

Back In Blood says:

I hope this works thanks a lot for helping out

T D says:

Thanks for these videos! I was diagnosed with Ehlers Danlos recently…also tennis elbow in both arms. But after watching both your videos, I think it's more of Golfers Elbow than Tennis. It seems your exercises differ slightly – in your opinion, is there any harm in doing both sets of exercises or would one cause more pain for the other muscles if that makes sense? 🙂

Francis Joseph says:

Is it treatable

K Correll says:

Thanks sooo much. I was diagnosed recently w/ medial epicondylitis. I'm doing your recommended exercises and stretches daily and I definitely feeling improvement. Is it possible that I developed this because of lack of stretching? Besides walking and yoga, I was doing weight training 2 or 3 times week to help manage my osteoporosis and try to keep my bones strong. Maybe not enough stretching ???
Would doing these exercises with my good arm be a preventive measure?

positive vibe says:

I have gotten this from gaming. Is it best to wait and while until it is healed or could I do the routine with mild pain? I live in Scotland and any advice given I hold no one responsible for.

007drsumit says:

Can I lift weights or I need to give complete rest to my elbow?
When can I start my gym training?

Lamar M says:

I got golfer's elbow from doing heavy dumbell and machine curls. It is such an annoying and painful injury. The smallest thing sets it off and ruins any future workouts. Thanks for the stretches!!!

Mr. Blue says:

When i do resistance band exercise my elbow is hurt

Cathryn McDermid says:

Ugh. Here's my issue, I have focal dystonia in my R hand. In order to treat this, I get Botox injections in my R forearm every 3 months. This has caused weakness in my arm, and "golfer's elbow". I also have a ganglion cyst that needs to be removed but Covid is working against that too. Some of these are ok, but the second I have to flex my wrist, or put pressure on it, it explodes in pain from the cyst. Ya, I'm a mess. Is there something else that can be done that doesn't involve flexion, but still activates what needs to be activated to stop this elbow pain?

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