Golfer Elbow: Why It Happens and What You Can Do About It
Learn why Golfer's Elbow isn't always caused by golf and how mobility, nerve function, movement quality, and brain-based training may help reduce pain and improve function.
By
June 10, 2026
You don't have to play golf to get Golfer's Elbow.
In fact, most people I meet who struggle with Golfer's Elbow have never stepped onto a golf course.
The name comes from a movement pattern common in golf, but the same stress shows up in countless everyday activities.
Weight training.
Pickleball.
Gardening.
Using tools.
Typing.
Carrying groceries.
Lifting kids.
All of these activities can place repeated stress on the muscles and tendons attached to the inside of the elbow.
Over time, those tissues can become irritated, leading to pain, weakness, and frustration.
The good news?
The painful area isn't always the whole story.
Traditionally, Golfer's Elbow has been viewed as an overuse injury involving the muscles responsible for:
And while that's partly true, it doesn't explain why some people recover quickly while others seem stuck with it for months.
From a movement perspective, there are usually two factors involved:
Sometimes the tissues simply aren't prepared for the amount of work you're asking them to do.
This often happens after:
Sometimes the elbow is doing extra work because another part of the body isn't moving as well as it should.
This is known as a kinetic chain issue.
The elbow may be where you feel the pain, but it may not be where the problem started.
Thank you to Z-Health who is a leader in nuero-based interventions.
Before trying any of the exercises below, identify something that reliably reproduces your symptoms.
Examples:
Rate your discomfort on a scale of 0-10.
After each drill, retest.
The goal isn't to blindly do exercises.
The goal is to find out what creates a positive change.
Video:
https://www.youtube.com/watch?v=e7vgRfOaYrc
Most people don't associate upper back mobility with elbow pain.
But if the thoracic spine becomes stiff, the body often compensates elsewhere.
That compensation frequently shows up in the shoulders, arms, and elbows.
Standing Flexion and Extension
Side Bends
Tray Circles
Thoracic Rotation
Retest your elbow symptoms.
Did your grip improve?
Did your pain decrease?
If yes, your spine may be part of the puzzle.
Using a strap or rope looped around your arm:
Experiment with different arm positions that mimic the demands of your activity or sport.
Retest often.
Video:
https://www.youtube.com/watch?v=GovRMaMrM6Y
This is usually the section that surprises people.
A restriction in the opposite hip can sometimes influence elbow symptoms.
Particularly during activities involving rotation, force transfer, or loading through the body.
After that:
Retest your elbow symptoms after each variation.
Sometimes the biggest improvement comes from somewhere completely unexpected.
Video:
https://www.youtube.com/watch?v=GovRMaMrM6Y
The shoulder and elbow work together.
If the shoulder lacks mobility or stability, the elbow often picks up the slack.
Three movements deserve special attention:
Using a strap loop around the wrists:
Band behind the body.
Try:
Notice which position feels most challenging.
Retest your elbow after each variation.
The movement that improves symptoms most often points toward what your body needs.
Video:
https://www.youtube.com/watch?v=f1xrXCSdwY0
Not all elbow pain is muscular.
Sometimes the nervous system contributes to the problem.
This video focuses on improving mobility of the ulnar nerve.
Then test your symptoms.
As you improve, make the drill slightly more challenging by looking away from your hand during the movement.
Again, the goal isn't stretching.
The goal is improving communication within the nervous system.
Video:
https://www.youtube.com/watch?v=SfoXVcf0M58
This video focuses on helping the brain feel safer around irritated tissues.
Work through the flexor muscles of the forearm while moving the wrist.
Then explore:
Perform 5-15 repetitions.
Retest.
If compression doesn't help:
Retest again.
The best technique is the one that creates a positive change.
Once you find it, repeat it several times throughout the day.
Video:
https://www.youtube.com/watch?v=veSIaoxm_eI
Eventually, we need to rebuild strength.
But strength isn't just about muscles.
It's also about coordination and timing.
This approach uses a metronome to improve motor control while loading the tissues.
Using a light weight or hammer:
The number of repetitions is less important than maintaining the rhythm.
Focus on quality movement.
✓ You don't have to play golf to develop Golfer's Elbow.
✓ The painful area is often only part of the story.
✓ The spine, hips, shoulders, nerves, and soft tissues can all influence symptoms.
✓ Always test and retest.
✓ Focus on the drills that create meaningful improvements.
✓ Small improvements in movement quality can sometimes create surprisingly large improvements in pain and function.
If you've been battling Golfer's Elbow, don't just chase the painful spot.
Sometimes the fastest path forward starts somewhere else entirely.
.jpg)
.png)
.png)
.png)
