Golfer’s Elbow Stretches & Exercises – Ask Doctor Jo

Golfer’s Elbow Stretches & Exercises – Ask Doctor Jo


Hey everybody it’s Ddoctor Jo, and today I’m going to show you some stretches and exercises for medial epicondylitis. Say what? You might know it better as golfer’s elbow. Let’s get started. So with golfers elbow, you end up irritating those muscles that connect on the inside of the elbow here, and those muscles come all the way down into your wrist. Those are your wrist flexor muscles, so when you’re doing a lot of golfing and that rotation kind of movement, it ends up irritating that inside that elbow. So doing a lot of wrist stretches and exercises helps with the elbow as well. So that’s why there’s the connection there. So you might go why am I going down here when it hurts up here. So let’s just start off with some simple range of motion at the wrist. Make a fist with your hand. If you want to rest it on something you can. You can just kind of hold it up. If it’s a little sore you can prop it up on your knee if you want to. I’m just going to hold mine in the air so you can kind of see what I’m doing. But with your fist, just go down as far as you comfortably can and then up as far as you comfortably can. Now when you come down, you’re activating those muscles, so it might be a little bit sore. Don’t feel like you have to crank it down there. This is really just to kind of get those muscles warmed up, get them loosening up, when you go back that’s going to stretch them out a little bit so just coming back and forth that way. Just do about ten, you don’t have to a whole lot, just kind of getting everything moving. Then after that you’re going to turn your hand over with your thumb up on top, and you’re going to do a radial and devial, huh? Radial and ulnar deviation, and so you’re just going to go up and down. Sometimes my mouth talks faster than my brain. So just same thing, do about ten just kind of getting everything loosened up, doesn’t have to be super big movements. Just kind of getting everything nice and warm in there, and then after about 10 of those, then you’re going to do a supination pronation. And if you can, keep your elbow bent kind of in one spot, so it’s not turning the whole arm over, you’re trying to get that rotation up to the elbow not up into the shoulder area. So I like to keep my elbow kind of close to my side, and then just opening up this way and turning back over. Again this might be a little bit uncomfortable, especially if that medial condyle is irritated, so just go to where you’re comfortable don’t feel like you have to the crank on it and push really hard. Just kind of getting that movement this is to get everything warmed up. After you do about 10 of those, then you’re going to go into stretching out those muscles. So put your arms straight out, and to stretch it out you’re going to bring it up this way. So if you keep your finger straight, that’s going to be a bigger stretch. If you make a fist, it’s going to be a less of a stretch, but try and keep that elbow as straight as you can. So this is just going to be stretching a little bit, you’re gonna hold that stretch for about 30 seconds, or if you want the stretch a lot, then put your fingers up. And again holding that for about 30 seconds. If you have a wall cubicle or something next to you close by, you can actually put your hand on the wall and stretch it out that way. So that’s a little bit more comfortable then you have to bring your other arm around. But do that 30 seconds three times, get it nice and stretched out. Then if you have something handy like hammer, right beside you, then you’re going to use a hammer, but you don’t have to use a hammer, the reason for the hammer is because it’s top-heavy. So this time it’s going to give you a little bit more of a stretch with the movement. So you’re going to go back into that supination pronation movement, but this time you have the hammer, so you see when i turn it out, the heavy part of the hammer gives that extra little stretch in there, and then coming back this way same thing that goes into pronation giving that extra stretch. So it doesn’t have to be a hammer, if you have you know, there are weighted sticks, therapy sticks that do this as well, but i like the hammer because then you don’t have to get anything extra you can usually find one in your house somewhere. And so same thing just a smooth motion back and forth, you don’t necessarily have to hold unless you want to like a 3-5 second hold, but I kind of like going back and forth to make it an exercise versus just a stretch, so it makes it kind of a combination movement. So just start off with about 10 of those, and then work your way up it feels good you don’t have any problems. Then you’re going to go into some more strengthening, but now you’re going to use a resistive band. So you don’t have to use a resistance band. If you don’t have one you can use a small little weight or a soup can, vegetable can, but you’re going to do a bicep curl or a flexion movement at your elbow. So if you have the band make sure you’re stepping on it nice and tight so it doesn’t pop back up and hit you, but make sure you’re doing a full motion, so your arm is completely straight, and then you’re bending at your elbow and coming all the way up. The important part for this one is the going back down, so make sure it’s nice and smooth that you’re not just dropping it back down that you’re controlling that movement the whole time. So all the way up and then slowly all the way back down. So again just start off with 10 of these, if that becomes easy work your way up to 20 to 25, and then if that’s still easy then you can go up to a heavier resistant band. So there you have it, those are your stretches and exercises for medial epicondylitis or that golfer’s elbow. If you have any questions leave in the comments section. If you’d like check out some other videos go to askdoctorjo.com And remember, be safe have fun, and I hope you feel better soon.

Daniel Yohans

59 thoughts on “Golfer’s Elbow Stretches & Exercises – Ask Doctor Jo

  1. PT.Bayan daher says:

    👍👍👍💖

  2. Pawandeep Singh says:

    hey doc, i have been having pain in my biceps muscle and forearms. now i don't know if i have a golfers elbow but the pain area you mentioned is the same. Need your help asap, i am unable to lift weights can't even do a single pull up where as i could you 10 rep smoothly. i don;t have pain in the elbow but near the join on the inner side.

    Thanks

  3. Harold H says:

    Doctor Jo, can inflammation of the elbow have an affect on the nerves and blood flow to the fingers? I've got peripheral neuropathy in my hands (and feet) and elbow pain on both sides. The hands are mostly the ring and little finger. ( I'm seeing a new neurologist who doesn't want to operate on my neck) :{) Thanks. Just looking for an opinion. Won't hold you to anything. ;{)

  4. K N says:

    Thank you!! Feeling the benefit already 🙂

  5. Monica Ralston says:

    You are awesome…. Love this video!
    3 questions:  
    Do I wear my brace while I do these exercises?
    I have a ganglion cyst in the affected wrist – does this impact my situation? ( waaaay to much tennis!) 
    How frequently should I be doing these exercises? 
    Best, Monica

  6. karlgin says:

    Hey Dr. Jo. Thanks for the video. I though I had golfer's elbow, but the discomfort actually runs from the medial epiconyle to proximal, up the upper arm a few inches and not down into the forearm. Any suggestions? Thanks so much. Karl

  7. Faiz Mohammed Ali says:

    hi dctr i hve golf elbow any suggestion?? or treatment

  8. rms sujan says:

    Dear Doctor,
    About 6 months ago,I got pain in the joint of my elbow when I did pull up exercise.Dr. told me not to exercise and to take rest for 2 months.He also prescribed me some medicines.I followed and took rest for 2 months.But,it didn't work perfectly.So,I started exercise again.I always feel a little bit pain in my elbow.When I do pull up,push up or dumbbell exercises,I I feel more pain.Please suggest me.What should I do…

  9. Lee Alex says:

    My wrist cracks a little when doing the ulnar deviation movement in step 2, is that normal? (I also experience wrist weakness and pain at some angle)

  10. Magnus N says:

    Thanks a lot for the video! I have developed a medial epicondyle from climbing, and although I'm pain free in my everyday life, it aches a couple of days post climbing. I really want to fix this proactively, how long do you think I should be doing exercises like these for? I naturally want to get back to climbing asap, but don't want to risk having to spend a many months to a year off just to fix this. Thanks Doctor Jo!

  11. Edgar Arceo says:

    Hi Doctor. Thank you for all your videos. Quick question: Is it normal to have pain while doing some of the exercises? I get a lot of pain with the bicep curl exercise. Should I work through the pain and complete that exercise? And would you recommend compression, massage or icing? Thank you!

  12. 1980cboy says:

    Hi, I will give this a try, actually I suffer from golfers and tennis elbow on both arms at this point. And I don't really know if the exercises to help curing 1 condition, could be harmful for the other condition…. really want to get back to painless movements. Kind of s##&s to have both injuries at the same time on both arms… 😞 for 5 months.thx for the very clear video.

  13. K W says:

    Say what! 😂😂😂😂

  14. Aaron4Prez720 says:

    Quick question: Is it possible to have this issue with weakness symptoms only and no pain?

  15. Matt Graham says:

    Thank you for this excellent video.

  16. Patricia Ebert says:

    Thank you for the video. Very helpful as a refresher course. I have it in my dominate arm and hurts very badly.

  17. Shawn Clinton Mathias says:

    Hello doctor, very informative video. Do these excerises work if i go to gym daily.

  18. Mahmoud al-ashkar says:

    hello doc. im in a big trouble … started working out when i was 14 ( 18 years before ) by time i started to go really heavy weight until i hurt my both elbows … now ive did shock wave … prp… laser therapy … cortisone shots … phiysical therapy … name it !!! with no progess ( i rest alot until my training program is ina real mess ) do you think theres a solution for me ?? thanks

  19. khalsa322 says:

    Thanks doc, liked and subscribed 🙂
    I have chronic Tennis elbow in both hands due to weightlifting at gym. It's been 5months now but the thing is i don't feel the pain in normal activities but only when tryin to pull heavy(ex Pullups or a heavy shoulder press). I just have some tightness and tingling at the elbow from months now. Will just doing these exercises daily heal it completely??
    Please suggest an approach to heal it completely so i can get back to the GYM. It's been 5 months now 🙁

  20. Raj A says:

    I regularly play squash and have developed symptoms of golf elbow. Is there a different sets of exercises for squash players. Thanks

  21. adrianfbird says:

    If you get any pain/discomfort when doing biceps band work should I stop?

  22. WHY says:

    i have golfers elbow and ive done this like 6 times now its gone so much better since, i rested it for a day since my forearms and wrists were kind of sore but then the golfers elbow pain came back worse than before, but it goes when i do the exercises so do i have to keep doing this for the rest of my life? can you give me a simple plan to follow? Thank you very much!

  23. ANIL VASHISTH says:

    wht workout i can do while having golfers elbow …pls suggest ..i am a gym lover

  24. Shandra Brooks says:

    Do you recommend these stretches and exercises once a day or two to three times a day?

  25. Abdo Atwa says:

    Thank you so much

  26. Chooong7 says:

    Is it still fine to do dumbbell chest exercises? I sometimes feel a sharp pain on the elbow when I go a bit heavy but most of the time its fine.

  27. relic46 says:

    Thank you . Your videos have helped me so much

  28. Shekhar Deshpande says:

    DoctorJo Many thanks for this very useful & informative video.It has relieved my elbow pains. Keep up the good work !!!

  29. dee hu says:

    Great video. The last exercise with the theraband was the most painful one for me. Is it best to work through the pain and do fewer reps, or skip this one entirely?

  30. Famo59 says:

    Hi
    I thought 💭 the doctor was pulling my leg when he said you have Golfers Elbow..
    Thanks for sharing your Pysio tips.
    Cheers Tony.👍🇦🇺

  31. Belinda Salas says:

    DoctorJo. Hey I play softball left elbow has it how long would it take to heal

  32. Matthew Sisk says:

    Dr Jo, one of the exercises most PTs say to avoid is the old fashioned standing barbell upright row due to internal rotation grinding at the components of the shoulder – but if I do not really feel discomfort, does this mean it may be fine for me to do?

  33. MK S says:

    Hi, I'm feeling pain inside the elbow when doing pushups.Should I stop doing it?What can I do to treat those pain cuz it's bothering me when doing push ups? Hope to get your advice on it.

  34. Dogs Del says:

    Should strenghtening be done daily?

  35. Rachael Wilder says:

    You're so awesome!! i am going to try all of this. I tend to overdo it with corrective exercises, which defeats the purpose, so I love it that you start easy/gentle and work your way up! I am a massage therapist, so repetitive stress injuries are…STRESSFUL!! I can't really rest it, so it's great to have proactive options for healing, and then I can share with my clients! Thank you!

  36. Jon Henriksson says:

    Hello! Thank you for a nice video.
    I'm a musician (jazz double bass player) and have been struggling with a medial epicondyle for over 14 months now. I have been feeling pain and aching around my wrist while doing these kinds of exercises. Do you think i should continue doing them or find some other way of relieving my pains/make it better?
    All the best

  37. Eliza Dolittle says:

    Thank you! I have been experiencing pain on the inside of my right elbow for about a month now. Just following the instructions in this video for the first time i already feel a difference! I will do this daily.

  38. john bravo says:

    i had this pain due to playing tennis.after one week it s gone but when i did these exercise specially the strech the pain came back.Can you pls tell wether to do these even if it pains a little

  39. The Harmonica Barge says:

    I read that stretches can aggravate the injury in the first 2 wks of a treatment programme, is this true?

  40. The Harmonica Barge says:

    Ok that’s good to know.
    My physio gave me some quite intense stretching exercises to do but I’ve heard people now believe stretching doesn’t help G.elbow. and only strengthening works. Now I’ve just read that you should massage only for first 2 wks, slightly confused:). Thanks for your video

  41. mike hennessy says:

    thanks lady! xo

  42. The Harmonica Barge says:

    Also one more thing if I may.
    Is it ok to start the gentle strengthening exercises straight away or should I wait till no pain at all in elbow?
    It just always feels tender at the moment so I seem to be caught in a cycle and can’t get to that point?
    Stopped using my right arm for certain things but find that I can’t really rest my elbow!
    Thanks so much

  43. Leslie Jensen says:

    Is it ok to lift heavy things (30-40 lbs) if you have golfers elbow? Or should you avoid this.

  44. Prateek Pandey says:

    Hi Doc. Firstly, thanks a ton for the content. I just want your advice regarding this. I've been to a orthopedic doctor who has identified my problem as golfers elbow. The strange part is I'm only experiencing pain while doing chest, tricep and shoulder exercises. So mainly push movements. When I do rowing movements or pullups or bicep curls it's not paining at all. Is this normal, or is it an incorrect diagnosis? Thanks!

  45. Ed Hopwood says:

    been doing these for a month now and they are helping a lot! thanks
    Someone also recommended using elastic bands around the fingers and opening fingers to help with G Elbow- would you agree with this too?

  46. The Harmonica Barge says:

    These exercises have been working great and now I don’t get any pain doing most of the things that were causing pain 2 months ago. Thanks

    There is however one thing that still hurts which is ( I’m a musician) when I pick down on guitar strings with thumb. I do this a lot as part of my acoustic blues style. Are there any thumb strengthening exercises you can recommend ?
    Happy to make a donation btw for all this advice!

  47. ken30096 says:

    I have tendonitis in my wrists as a result of repetitive typing. I have managed it through hand exercises and upper body yoga. Several months ago I noticed a bump on my right elbow. I talked to my GP and he dismissed it as fatty tissue. I did some research online and realized it was golfers elbow. Because I am right-handed, it's only on my right elbow. I use my mouse a lot. I came across this video and have been performing the exercise daily and I have gotten very good results. The size of the tissue has definitely decreased. It's not back to the normal sized but it's getting there. Thanks you so much for posting this video.

  48. BertRach1 says:

    Thanks Dr J… x

  49. Monica Cauchi says:

    what is best heat or cold on the affected area? My doctor told me to apply Deep Heat, but some say ice is better? so heat or ice?

  50. Mark Battalini says:

    Quick question Dr. Jo….I threw a straight right punch while boxing (not professionally ) and my opponent was retreating and I missed him completely and hit nothing but air….I was looking to end the round with that punch too so when I threw the shot I threw it extremely hard. Literally, immediately I knew I messed something up in my inside elbow tendon…That said….I've been icing it now for a week and it's still extremely tender (sore as H.E. double hockey sticks) Also I might note I'm 55yo but I am in pretty good physical shape. Giving the details of the injury and my age my question is….is there a ballpark timeframe that an injury like this can last? The exercises you recommend look great and I was doing them (started today…a week after the injury) with you during the video but I was just wondering about your thoughts on timeframes….Am I doomed or can this be reversed….I planned on keeping the party rocking at bare minimum till I was like 80 something…but this crap hurts….Thanks again for any advice/information as well as your extremely helpful video(s) Hopefully I won't need to watch them all…Haha. MB

  51. Dan The Outdoors Man says:

    Thank you

  52. Tao Tuhao says:

    Thank you so much. I currently a bad case of golfer's elbow or medial epicondylitis. I just received a brace, and havent done any PT yet..that starts this week. Doing your demonstrated exercises reminded me a lot of the Tai Chi that I learned as a teen, while taking Chinese Kung Fu. Back then I thought Tai Chi was slow and boring and something that was only for old people. My teacher an old life long practitioner made me learn it anyway.
    I did performed your exercises, and then tried some of my Tai Chi, and being completely surprised that I still remembered a lot of the full body motions. Tai Chi definitely involves some of the exact same movements. I just turned 50, and have been suffering greatly from Golfers elbow for a few months and now I understand why Tai Chi is so popular with the seniors in China so I will absolutely start practicing it everyday, seeing how it will help keep me pain free. I am surprised that Tai Chi it's not widely integrating into physical therapy regimens..or maybe it is?

  53. AskDoctorJo says:

    Buy a printable worksheet with the Golfer's Elbow Stretches & Exercises in this video here: https://www.askdoctorjo.com/buy-golfers-elbow-pain-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐
    If you want me to reply, make sure you hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already) because I always respond to my subscribers!

  54. Pam Girard says:

    The bicep curl was quite painful. Should I do it anyway? Should I do it without the band?

  55. Gale Raisanen says:

    How many times a day should/can you do this? More than once? Will doing too many of these exercises slow healing? Or, make it worse?

  56. cathieann ramirezsoto says:

    Hi Doctor Jo i just found out i have golfers elbow very painful with doing the exercises how long until it goes away?? I forgot to ask my Doctor.Thank you so much

  57. Ree says:

    Thank you for that. My elbow already feels a lot better

  58. Robin Smith says:

    I went to a PT who showed me these exercises. I did them for 8 months,3 times a week. Did not help. Still having issues with elbow pain.😥

  59. Joe Cantero says:

    Thanks doc Joe just got diagnosed now work out time.

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