Elbow Hurt? Here's What You Need to Know About Golfer Elbow (Even If You've Never Played Golf)

A ProVital Physiotherapy Guide

Have you ever noticed a nagging pain on the inside of your elbow after carrying heavy bags, typing for hours, or doing repetitive tasks? You might think it’s just a muscle strain, but it could be something called Golfer’s Elbow, a common condition that affects more than just golfers.

What Is Golfer’s Elbow?

Golfer’s Elbow happens when the tendons on the inside of your elbow become inflamed and irritated. These tendons connect your forearm muscles to the bony bump on the inside of your elbow (called the medial epicondyle). The name might make you think you need to play golf to get it, but really, any repeated gripping, lifting, or bending of the wrist can cause it.

What Does It Feel Like?

·       Pain or tenderness on the inside of your elbow

·       Stiffness or trouble fully bending your arm

·       Weak grip strength

·       Pain that worsens when bending your wrist or lifting things

·       Sometimes, tingling or numbness that spreads to your fingers

If you feel pain when carrying groceries, typing, or swinging a racket, Golfer’s Elbow might be the reason.

Why You? Why Now?

It’s common for athletes, office workers, and anyone who frequently uses their hands and wrists. This condition usually develops from overusing the forearm muscles, especially with repetitive movements like:

• Playing golf, tennis, or badminton

• Lifting weights with poor form

• Repetitive manual tasks like gardening or carpentry

• Long hours of typing or mouse use

• Carrying heavy loads with bent elbows

The good news is, many people can ease symptoms with some simple self-care:

1. Rest: Take a break from activities that worsen the pain, like heavy lifting or repetitive wrist movements.

   
   

2. Ice: Apply a cold pack to your elbow for 10–15 minutes, a few times a day to reduce swelling and pain.

   
   

3. Support: Using a brace or strap can help relieve tension on the tendons during daily tasks.

   
   

4. Gentle exercises: When the pain eases, stretching and strengthening exercises can improve your wrist and forearm function.

   
   

5. Ergonomics: Adjust how you work and lift things to reduce strain on your elbow.

When Should You See a Physiotherapist?

If your elbow pain doesn’t get better, keeps coming back, or starts affecting everyday activities like lifting, typing, or holding objects, it’s time to get it checked. A physiotherapist can pinpoint the problem and guide you through a treatment plan to heal fully and prevent long-term issues.

Don’t let elbow pain slow you down—book a session at ProVital Physio, Taman Desa. We’re here to help you move easier, feel stronger, and get back to the things you love—pain-free.

References:

1. DeLuca, M. K., Cage, E., Stokey, P. J., & Ebraheim, N. A. (2023). Medial epicondylitis: Current diagnosis and treatment options. Journal of Orthopaedic Reports, 2(3), 100172. https://doi.org/10.1016/j.jorep.2023.100172 

2. Institute for Quality and Efficiency in Health Care (IQWiG). (2022, July 15). Golfer’s elbow: Learn More – Golfer’s elbow: Strengthening and stretching exercises. InformedHealth.org - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK507006/ 

3. Kiel, J., & Kaiser, K. (2023, June 26). Golfers elbow. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK519000/