Forearm Exercises to Prevent Golfer's Elbow

Golfer's elbow (medial epicondylitis) affects the tendons on the inner side of the elbow that control the forearms and wrists during the golf swing. It's caused by repetitive stress — the thousands of swings that accumulate over a season. Unlike acute injuries, golfer's elbow responds best to specific loading exercises that rebuild tendon strength rather than rest alone.

Understanding Golfer's Elbow vs. Tennis Elbow

Golfer's elbow affects the inside of the elbow (medial epicondyle) — the bump on the inner side closest to your body. Pain is felt with gripping, wrist flexion, and impact. Tennis elbow affects the outside (lateral epicondyle). While both respond to similar treatment principles, the exercises differ. This guide addresses golfer's elbow specifically. If you're unsure which you have, press on both elbow bumps — the one that hurts when pressed is the affected side.

Prevention Tip: See a physiotherapist for proper diagnosis before starting a loading program. Exercising the wrong tendon won't help.

Eccentric Wrist Flexion Exercises

Sit with your forearm resting on a table, palm facing up, with a 2-3 lb dumbbell in your hand. Use your other hand to help raise the weight into a wrist-flexed position, then slowly lower the weight over 5 seconds using only the affected hand. This eccentric (lengthening) loading is the most evidence-backed treatment for tendinopathy. Do 3 sets of 15 repetitions twice daily. Mild discomfort (4/10) is acceptable during the exercise but should not worsen afterward.

Prevention Tip: If 2 lbs causes more than 4/10 pain, start with just bodyweight wrist flexion (no weight). Progress the weight only when the current level is pain-free.

Grip Strengthening for Tendon Protection

Strong forearm flexors and grip protect the tendons by distributing load across more muscle tissue. Use a stress ball or hand gripper and perform 3 sets of 20 slow squeezes daily. Additionally, use a reverse wrist curl (palm down, curl the weight up by extending the wrist) to strengthen the antagonist muscles — this prevents the muscle imbalance that contributes to overuse injuries. Both sides should be strengthened even if only one hurts.

Prevention Tip: A hand grip trainer tool allows you to strengthen grip during television time — a low-commitment way to accumulate the volume needed for tendon adaptation.

Equipment Modifications to Reduce Stress

While rehabilitating golfer's elbow, several equipment changes can reduce tendon stress during play. Increase grip size slightly (half a size) to reduce grip tension. Use heavier-swingweight clubs less (lighter swing weight reduces impact shock). Use softer golf balls (distance balls with lower compression produce less impact vibration than tour balls). Consider a forearm compression brace (counterforce strap) worn during rounds — it distributes load away from the tendon attachment point.

Prevention Tip: A counterforce strap worn 3 finger-widths below the elbow crease during golf can reduce pain enough to maintain play during recovery.

Key Takeaways

Golfer's elbow is on the inside of the elbow — press both bumps to identify which side
Eccentric wrist flexion (slow lower over 5 seconds) is the most evidence-backed treatment
Build grip strength to distribute load across more muscle tissue and protect tendons
Equipment changes (grip size, compression brace) can maintain playability during recovery

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