FIX Inner Elbow Pain! Golfer's Elbow - Medial Epicondylitis

4 of the best home exercises to fix your inner elbow pain (medial epicondylitis - golfer’s elbow) quickly and effectively. Alleviate pain now and fix the problem to prevent pain later with these simple stretching and strengthening exercises you can do from home.

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WHAT IS INNER ELBOW PAIN?
In the healthcare world, we refer to pain on the inside part of your elbow as “medial epicondylitis” or sometimes “golfer’s elbow”.

There’s a boney prominence on the inside part of your elbow just above the joint line called your “medial epicondyle”. This is the attachment site for all of the muscles that flex your wrist and some of the muscles that flex your fingers (basically all of the “gripping” muscles attach to this area)

When these muscles are overused or overloaded with tasks (manual work, lifting weights/exercises, throwing, etc) this can cause inflammation and pain to occur in those tendons (tendonitis).

It’s important to note that while we refer to this problem as “elbow pain”, it actually has very little to do with the elbow joint itself. It’s a manifestation of weakness and injury in your wrist, forearm, and grip muscles, and therefore that’s where we want to focus treatment in order for it to be effective.

In this video, Dr Jared Beckstrand will demonstrate 4 of the best exercises, stretches, and treatments you can do right at home to help eliminate medial (inner) elbow pain. They’re simple, they’re effective, and you can find them right here…

HOME EXERCISES FOR INNER ELBOW PAIN
0:00 INTRODUCTION
0:17 WHAT IS INNER ELBOW PAIN?
2:29 WRIST FLEXION/EXTENSION RANGE OF MOTION
3:10 CROSS FRICTION MASSAGE
4:46 WRIST FLEXOR STRETCHES
6:08 ECCENTRIC WRIST CURLS (DUMBBELL)
7:27 ECCENTRIC WRIST CURLS (BAND)
8:17 SHOULDER EXERCISES FOR ELBOW PAIN

It’s important to note - shoulder weakness, and especially a lack of shoulder stability, is a major contributing factor to medial epicondylitis elbow pain. The stronger you can keep your forearm AND shoulder, the less-likely you will experience elbow pain.

I’ve linked to some of my favorite shoulder/rotator cuff exercises below to help you further treat this problem.

I hope you find those effective! Be sure to LIKE the video if you found it effective, COMMENT your experience above (I love to hear from you!), and SUBSCRIBE to Tone and Tighten if you haven’t done so already.

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[jeffreydanielewicz]

Amazing - I had elbow discomfort for about 2 months before having the doctor look at it. He suggested physical therapy. None of the establishments near me took my insurance so I decided to research myself and came across your video. After 1 day of using these exercises, the discomfort has greatly subsided. Thank you - recommended 100%!

[RobKinneySouthpaw]

Thank you for your service. Many of us have pain and can't afford ongoing PT consultation. This man deserves Nobel in medicine.

[tombeechmont]

I suffered golfers elbow for 2 years. Once I followed your instructions, it is now cured. The massaging and strengthening really helped. I went to several physios over this time without improvement

[cherylgilmore]

My inner elbow has hurt for months. Since doing your exercises, the pain was relieved after only a couple of days. You're amazing. Thank you!

[BluWolf]

I have been trying to figure this out for like 6 months. This video described the exact problem I have been having. Thank you.

[Elnato]

Absolute legend, got relief instantly after doing those exercises

[lusiengsiauw]

Hi Jared, I am a 52 y.o physically active mom & recently have experienced some hip bursitis on my left and right calf pains. I have been stretching & strengthening those problem areas to your videos for about a week now and I got so much relief, amazing. Now I am experiencing some inner elbow pain on my left (I am right handed so my left is my weak one), I know this video will help me getting rid of the pain! You are by far offer the most effective pain relief exercises out there. I also like the fact that you dive into the whys & whats (science) behind the pains, the explanations really help to prevent me from getting reinjured! Thank you for all you do!

LuSieng

[michaelbaxter]

Best video for this problem I’ve watched on YouTube! Thank you! Acoustics are not great in that room. Need to get you miked-up.

[colinwalker]

Thank you so much for this video. The cross friction massage worked amazingly. I had been to see Physio and he never mentioned this and next step was cortisone injections. In just 2 days the improvement has been miraculous.

[smithaa]

My inner elbow pain is less than a week old - just four days, to be precise, once I started attending tennis classes. I am a right hander and my pain is inside of the right elbow. Right now I have calf muscle pain and inner elbow pain. I tried your calf muscle stretches and they worked like a beauty! My pain got alleviated immediately. Hope this too works! Thanks!

[tesafreitag]

I’ve suffered from inner elbow for about 3 yrs now, had surgery on one elbow in June 2024 and now able to exercise like normal but the pain is starting to come back 😢 going to start to incorporate this into my routine to see if it helps before I have surgery on my other one. I’d like to avoid surgery but definitely can’t keep living with this pain…i haven’t been able to get rid of the pain! Thank you so much for sharing your knowledge!!

[BryanAgadzi]

Had to drop the like when he explained Shoulder link to the epicondyle. Professional knows the body.10/10

[Willcaro]

Bartender here; started getting this pain in my non-dominant arm from repetitive motion and twisting caps. Thank you for this!

[Ramyapad]

Need this as both of my elbows are paining while i work on the computer and phone love your channel much love your exercises much

[elslanedog]

Really good video - stretching from the ring finger and little finger was the first time I’ve ever felt a stretch work on this area!

Had golfer’s elbow on and off for 20 years, drives me crazy as pull ups were my all time favourite exercise.

[edvolpe]

Thanks great advise feels better. I am in the gym 6-7 days a week and lifting too heavy. Trying not to think of my age :-)

[Kragatar]

That tendon massage is surprisingly effective. Didn't even feel like that was the source of the pain, but massaging that spot really loosened up my sore elbow.

Been having trouble with this for two or three weeks now... did too many pushups trying to get back in shape and my elbow just kept getting worse until i had to quit. Hoping i can get it patched up and get back to it.

[maryam]

Im an ofw and my inner elbows killing me the whole day today . i thought of searching in youtube about it and great, ive found your video!thank you so much!❤

[mountaineer]

thank you for your service Doc Jared. you have no idea how this has helped me.... I had this pain after I went cleaning at my father's grave a couple of weeks ago. Haven't had time to go see a doctor because of work and personal commitments. Glad i found ur channel. More power and all the best from the Philippines! 🇵🇭🇵🇭

[Rewild_Within]

Thank you! Effective and simple exercise.