Golfer’s Elbow (Medial Epicondylitis)

Golfer’s elbow is also known as medial epicondylitis, thrower’s elbow, or little league elbow. It causes pain on the inside of the elbow, which develops gradually over time.

Symptoms

  • Pain & tenderness on the inside of the elbow
  • Symptoms usually develop gradually over time
  • Specifically over the medial epicondyle
  • Pain is worse when attempting to grip things
  • You will have general weakness in the wrist

Anatomy

Golfer’s elbow (medial epicondylitis) is inflammation of the wrist flexor muscles at the point they insert onto the inside of the elbow. The muscles of the wrist flexors and pronator muscle insert at the medial epicondyle on the inside of the elbow.They are involved in bending the palm downwards and rotating the forearm inwards. They are also important for gripping things.

Causes

The underlying cause is usually overuse. This causes tendons to become painful and inflamed. Overtime the acute inflammation results in degeneration, wear and tear.

In particular, repeated wrist flexion, such as holding a golf club stresses the wrist flexor muscles.

Tennis players who have a powerful forehand, with lots of topspin are also at increased risk.

Throwing a Javelin with a poor, low elbow technique puts a huge strain on the inside of the elbow.

However, most causes of medial epicondylitis may not be sport-related but caused by repetitive strain at work.

People who use keyboards, or do manual labour such as carpentry/DIY – where grip strength is important, are very likely to develop overuse injuries.

Wrist Flexion & Extension Stretch

Straighten your arm fully. With your other hand, gently push against your hand into flexion and extension. Hold fo 10-15 Seconds

Eccentric Wrist Flexion

Hold a light hand weight or can of beans.
Moving only your wrist, gently raise the weight by curling your wrist
Hold here for 5 seconds. Gently lower the weight.
Repeat x10.

Eccentric Wrist Extensison

Hold a light hand weight or can of beans.
Moving only your wrist, gently raise the weight with the back of your hand facing you.
Hold here for 5 seconds. Gently lower the weight.
Repeat x10.

Wrist Radial Deviation

Holding the weight with your thumb pointing up. (Imagine you are going to shake hands with someone.) Move the can or weight up and down slowly. Only move your wrist.
Repeat x10 

Forearm Pronation & Supination 

Hold a hammer with your palm down. Gently rotate your forearm upward then downward. If rotation is uncomfortable, move your hand closer to the hammer head.
Repeat x10

Assisted Wrist Extension

Hold a bar or stick out in front of you with your hands gripped shouder width apart. Twist the bar towards you. Like turning the throttle on a handbar
Repeat x10

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