Best Exercises for Golfer’s Elbow (Strengthening, Stretches, and Modifications Based on Research)

Those with golfer’s elbow typically experience pain along the inside part of the elbow, near the medial epicondyle of the humerus, with gripping, twisting, lifting, and other similar movements.

In this video, we walk you through exercises, sets, reps, and rationale taken directly from day 2 of our Golfer’s elbow program. 

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Introduction (0:00)
Exercises (1:33)
Do exercises need to be completely pain free? (5:54)
Can you continue with other lifts? (6:33)
Can you continue playing sports? (7:18)
Summary (7:39)

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[chaldokid]

I'm still going through this rehab process, but I have some advice.

1. Stop upper body lifting or whateve ryou think caused the injury. It's too hard to do load management this way.

2. Do NOT completely rest. Try to limit strenuous lifts but you still want to use your arm.

3. If your condition is bad start with isometrics. Do these in low intervals every other day. Progress to strength training when you can do wrist curls with at least 1 pound with <3/10 pain.

4. Only do 2 strength exercises to start. For wrist curls do them palm up, and only do the downward portion SLOWLY. The eccentric exercise helps the tendon. The upwards curl isn't as good earlier on. Also do the rotation movement in this video. Start with 1 set of 5 and Progress to 2 and 3 sets when the exercise becomes too easy. When you can do 3 sets of 5 pain free, increase the weight by 1 pound. Start the process over.

Edit: Now that I'm further along in the rehab I realized that there are 3 strength components and the forearm is just one. You will need to also strengthen the bicep and triceps to get full functionality back. I neglected the triceps and it prolonged my recovery.

5. Be PATIENT. Less is more with this injury. You need to build the tendon back up slowly. If you move too fast you'll keep suffering setbacks and prolong your recovery. Start by doing exercises every other day. It'll be frustrating because you'll want to get back to being active but trust me there isn't a shortcut to this rehab. It's going to take time.

6. For me, my pain rules were <3/10 pain. If you're very sore after doing exercises after and through the next day, you need to reduce weight, reps, or training frequency.

7. I recommend rehab before bed. If you did a lot of stuff during the day and it really hurts, sometimes skipping a day will be necessary. If you rehab earlier in the day and then have a lot to do you could overload the tendon and suffer a setback.

[wemoveforward]

Fantastic video mate. I love the advice. Gone is the old out of date advice of don't exercise don't move it etc. Movement is medicine!

[Hardxplayz]

The content you create is without a doubt the best in the field, thanks for the advice.

[xvnbm]

I have had golfer's elbow for over 10 years. I think I will finally try to fix it.

[asdawidicritan]

Been looking for years for the best rehab channel, I’d say this is the best one…it’s comprehensive and scientific.

[Harry_]

Excellent breakdown of each exercise/sets & reps.👏👏 Will definitely give this a shot. Thanks!

[uvd]

Awesome vid. Exactly what I was looking for

[TyrannosaurusSnacks]

Thx, good, straight to the point and informative Video! I appreciate that.

[tystephenson]

Thanks that really helped ...as i thought i cant do weighs with golfers new years resolution

[ivanicko]

makes sense for the whole kinetic chain ✌️🙏

[nw]

I have both Golfer's and Tennis Elbow

[rav]

Thank you for the knowledge! Would you also recommend the wrist roller exercise?

[kyfisher]

Can you do this for tennis below, thank you

[MontanaBallistics]

How heavy of a dumbbell should I use for the wrist flexion?

[loramora]

Hi can these exercises help with the pain of elbow from inside causes by chemotherapy I take it in my right hand😓 ... Please me and give me an Thank you for your videos ☺️

[roberthockphoto]

Do I start with wrist extension + pronation or work up to extension multiple sets first and then slowly introduce pronation?

[CelloProfessor]

Thank you! Wouldn't a lack of flexibility also result in more load?

[jamesw.blatch]

I never knew the Amish had such amazing DPT’s! Seriously though, just ran through a bunch of this over the last couple days and it’s reduced my symptoms by 50% - thankyou 💪🏻

[imax]

Thank you very much for the video. You are great, one of the best sources of information. I like your scientific approach. Unfortunately the discount code isn't no longer valid 😕, I discover too late your video

[dujo_]

I get pain doing the wrist curls and pronation even if I significantly lower the intensity (using 0.5kg-1kg for 10 reps). Doing isometric gripping for time seems to be the only thing that improves my symtoms. I don't get why this is but it really frustrates me.