You don’t need to be a golfer to develop a golfer’s elbow.
Most individuals who experience that piercing, annoying pain inside their elbow haven’t even held a golf club. It all contributes to lifting weights, pecking away at your computer, swinging a hammer, or holding a phone too long. That pain you’re experiencing? It’s probably medial epicondylitis. And it’s more prevalent than you realize.
But here’s the good news: you don’t have to merely “wait it out.” There’s a better way for medial epicondylitis treatment. A mix of intelligent exercises, restful mindfulness, and straightforward home remedies can accelerate healing — and enable you to return to doing what you love, free of pain.
Let’s go through it together.
First, What’s Really Going On?
So, what is medial epicondylitis, anyway? It’s a long one, I know — but it’s inflammation or small tears in the tendons that connect to the bony lump on the inner side of your elbow (that’s the medial epicondyle if you must get all technical).
These tendons manage the muscles that bend your wrist and twist your forearm. When they’re pushed too far — particularly with repetitive strain — they resist. Pain, weakness, tenderness, all the familiar culprits appear.
Ring a bell?
Smart Exercises and Remedies
Step One: Dial It Back
Let’s be real: healing starts with listening to your body. That throbbing in your elbow? It’s not asking for more reps or longer shifts — it’s asking for a break.
Modify, don’t freeze.
Stopping everything cold turkey isn’t always the answer. But you do want to reduce or eliminate the motions that triggered the issue in the first place.
- Typing a lot? Adjust your wrist angle and keyboard setup.
- Lifting weights? Ease up on curls and gripping exercises.
- Working with tools? Switch hands when you can, or take more breaks.
Think of it as damage control — the sooner you stop aggravating the tendon, the faster your recovery can begin.
Step Two: Ice, Compress, Support
When pain flares up, cold is your friend. It is not the “I’m-shivering-in-a-freezer” kind; it is more like a targeted, calming ice pack that brings down inflammation.
Try this:
- Wrap an ice pack in a towel.
- Place it directly on the inside of your elbow.
- Chill for 15-20 minutes, up to four times a day.
Pair it with a compression brace or elbow strap to offload the stressed tendons during your daily tasks. And if the pain’s more than you can comfortably manage, a little help from over-the-counter meds like ibuprofen might be in order. Just don’t rely on them as a crutch.
Step Three: Start Gentle Movement
Once the worst of the pain quiets down, it’s tempting to rush back in like nothing ever happened. But hold up. This next stage — the rehab phase — is where the real progress happens.
Let’s start with flexibility.
Wrist Flexor Stretch
You’ll feel this right where you need it.
- Extend your arm in front, palm facing up.
- With your opposite hand, gently pull your fingers down and back.
- Hold 15–30 seconds. Do 3 reps.
It lengthens tight muscles and reminds the tendon it’s safe to move again — slowly, steadily, without drama.
Forearm Rotations
Rotation = circulation. You’re warming up the area, prepping it for strength work down the line.
- Sit with elbow bent at 90°.
- Rotate your forearm so your palm faces up, then down.
- 15 reps each way. Keep it controlled.
Still feeling good? Great — now let’s talk strength.
Step Four: Build It Back Stronger
Now that the tendon isn’t flaring up every time you move, it’s time to rebuild — but gently. Think low weight, high control. You’re not going for PRs here.
Isometric Wrist Flexion
No movement, just pressure. A safe place to start.
- Palm up, forearm resting on a table.
- Use your other hand to push down as you resist.
- Hold 5 seconds, relax. Repeat 10 times.
Eccentric Wrist Flexion
This one’s a game-changer for tendon healing.
- Hold a light dumbbell (1–3 lbs).
- Use your good hand to lift the weight.
- Lower it slowly with the sore arm (over 4–5 seconds).
- Do 2–3 sets of 10–15 reps.
Feel that controlled burn? That’s healing happening.
Resisted Forearm Pronation
This strengthens the rotation movement, something often overlooked.
- Use a hammer or a light resistance band.
- Hold with your palm facing up.
- Slowly rotate your forearm until your palm faces down.
- Repeat 10–12 reps, 2 sets.
You might feel a little tiredness or slight discomfort — that’s okay. But if the pain spikes? Back off and rest.
Step Five: Support from the Sidelines
Healing isn’t just physical — it’s about creating the right environment for your body to do its thing.
Massage Magic
Cross-friction massage (small back-and-forth strokes) directly over the sore tendon can help break up scar tissue and stimulate blood flow.
Start with 2–3 minutes daily and see how it feels. Bonus: it also increases body awareness and reconnects you with your healing process.
Topical Helpers
Pain creams with arnica, menthol, or anti-inflammatory ingredients like diclofenac can offer relief without popping pills. Think of them as sidekicks, not superheroes.
Heat Therapy (at the right time)
Once inflammation calms, moist heat (like a warm towel or heating pad) can relax surrounding muscles and prep your arm for stretching or strength work.
So, Where Do You Go From Here?
You’ve come this far, so you’re serious about getting well. And that’s half the battle.
It’s not simply a sore elbow. It’s all that the elbow enables you to do — from hugging your children to completing your workouts to typing out that next big idea. Medial epicondylitis treatment involves opting for long-term strength rather than short-term solutions.
And you don’t have to do it all on your own.
Upswing Health listens for your comeback story. If you’re rebounding from a setback, coping with chronic pain, or simply looking for a navigator through rehab, we’re standing by to assist. Our specialists know movement, recovery, and how to get you back in the game — wiser and stronger than ever.
