Golfers elbow exercises, done in the right order, usually settle pain on the inside of the elbow. Here is the approach I use, and where the research stops.
Key takeaways
- Rehab centres on gradual loading of the wrist and forearm muscles, not complete rest.
- Work through four stages: settle it, build strength, add grip and rotation, then return to golf.
- Stretches are an add-on, not the main treatment.
- Pins and needles in your ring and little fingers need a proper check.
Golfer’s elbow is pain on the inside of the elbow. It usually settles with the right exercises and some patience. Here is the general approach I use, and where the research stops.
What golfers elbow exercises help?
The core of rehab is progressive loading. It targets the wrist flexor and forearm muscles that attach at the inside of the elbow. That means starting gently and building up. However, resting completely is not the answer, and neither is pushing through pain.
What does a staged plan of golfers elbow exercises look like?
These are examples. Your starting point depends on how irritable your elbow is. So treat this as a guide, not a prescription.
- Stage 1: settle it (first days to weeks). Reduce what flares it, such as heavy gripping and big range sessions. Isometric holds can be comfortable. Hold a light dumbbell with the wrist neutral for 30 to 45 seconds, a few times a day. Keep pain at a low level.
- Stage 2: build strength (weeks). Try wrist flexion with a light weight, lowering slowly. That is the "eccentric" part. Add forearm pronation and supination with a hammer or light bar. Three sets of 10 to 15 slow reps every second day is a reasonable start. Add weight only when the last reps feel controlled.
- Stage 3: grip and rotation. Squeeze a ball or towel, then add rotational work for the forearm. Include the shoulder and trunk too, because the elbow should not carry the whole load.
- Stage 4: back to golf. Start with short chip shots and putts. Then move to half swings, and then full swings. Build range sessions up gradually.
What about stretches?
Gentle forearm stretches can feel good. For example, put your arm out, palm up, and gently draw the fingers back. However, I treat stretches as an add-on, not the main treatment. Hold for 20 to 30 seconds and stay within comfort.
How long do golfers elbow exercises take to work?
Often it takes weeks to a few months. That depends on how long you have had it and how much it has flared. So I would rather give you a range after I have examined you than promise a number.
What else should I check?
First, check your grip size and how tightly you hold the club. Then look at your swing mechanics at impact. Also check whether your shoulder and wrist are doing their share.
Pins and needles in your ring and little fingers suggest the nerve may be involved. If that happens, get examined.
What does the research say?
The evidence for golfer’s elbow specifically is thinner than for tennis elbow.
Does eccentric exercise help golfer’s elbow?
A 2026 systematic review of eccentric exercise (Zhi and colleagues) found five studies with 143 patients. Eccentric exercise was associated with less pain and better function. However, the certainty of the evidence was low.
What happens when eccentrics are added after other treatment failed?
A small study of 20 people (Tyler and colleagues, 2014) had not improved with other treatment. They saw a big gain in function after adding an isolated eccentric wrist exercise. However, there was no control group.
Does exercise help tennis elbow?
For the related lateral condition, a meta-analysis of 30 trials pooled 2,123 participants (Karanasios and colleagues, 2020). Exercise did better than passive treatments such as injections. However, the effect was small and the certainty low.
What do I take from that?
Loading exercises are a sensible first step. Nobody has proven the best exact program. So I would adjust it to how your elbow responds.
Want help with your golfers elbow exercises?
If your elbow is not settling, book a physiotherapy appointment with me at our Cromer clinic. I am there on Tuesdays and Thursdays, 8am to 4pm.
You can also read our golfer’s elbow guide and learn about physiotherapy at Links. Not sure which elbow you have? See golfer’s elbow or tennis elbow?
This article is general information, not personal medical advice. If you can’t weight-bear or use the arm, see your GP or an emergency department. The same goes for severe or sudden swelling or pain. Otherwise, book an assessment rather than self-diagnosing from a blog post.
