If you’re a golfer in Pewaukee dealing with pain on the inside of your elbow, especially after a long range session or 18 holes, you may be experiencing golfer’s elbow.
You might notice:
- Pain on the inside of the elbow
- Tenderness when gripping a club
- Discomfort during your downswing
- Aching after your round that lingers into the next day
The good news is that golfer’s elbow responds extremely well to the right plan and the right golfer’s elbow exercises. We treat cases of golfer’s elbow frequently at our clinic in Pewaukee.
Let’s break it down.
What Is Golfer’s Elbow?
Golfer’s elbow, also known as medial epicondylitis, is irritation of the tendon that attaches your forearm muscles to the inside of the elbow. These muscles control wrist flexion and gripping, both essential for a powerful and controlled golf swing.
Even though it’s called golfer’s elbow, we do not only see it in golfers. We see it in lifters, CrossFit athletes, pickleball players, and anyone performing repetitive gripping tasks. In golfers, it is most common in those working on swing changes or hitting frequently off mats.
For Pewaukee golfers, it often shows up early to mid season when volume increases after the cold off season.
Why Rest Alone Doesn’t Fix It
A common mistake is complete rest.
When returning to golf after resting, it may feel okay at first. But then you end up right where you started because nothing actually changed.
While short term unloading can calm symptoms, tendon irritation typically needs progressive loading to fully recover. That’s where properly prescribed golfer’s elbow exercises make the difference.
Tendons adapt to load. If we remove load entirely, they do not get stronger. They get more sensitive.
The key is controlled, progressive strengthening.
The Most Effective Golfer’s Elbow Exercises
Here are foundational golfer’s elbow exercises we use frequently in our clinic:
1. Isometric Wrist Flexion Holds
- Hold a light dumbbell
- Bend wrist slightly upward
- Hold 30 to 45 seconds
- Perform 4 to 5 rounds
This reduces pain sensitivity and is often the first step in treatment.
2. Eccentric Wrist Flexion
- Use a heavier dumbbell
- Use your opposite hand to help lift the weight
- Slowly lower it down over 3 to 5 seconds
- Perform 3 sets of 8 to 12 reps
Eccentric loading is one of the most effective golfer’s elbow exercises for tendon remodeling.
3. Grip Strength Progression
Weak grip endurance often contributes to overload. We gradually progress:
- Pronation and supination work
- Towel or ball squeezes
- Hanging progressions
- Rice bucket drills
- Heavy carries
- Weight bearing movements
Stronger grip capacity equals less strain during your swing.
4. Forearm and Rotational Strength
Golfer’s elbow is not just about the elbow.
We also strengthen:
- Shoulder stability
- Scapular control
- Thoracic and cervical rotation mobility
- Rotational core strength
If your body does not rotate well, your elbow absorbs the stress.
Why Golfers Keep Re Irritating Their Elbow
Many golfers calm the pain down, only to have it flare right back up.
Why? Because the underlying stress has not changed.
Common reasons we see golfer’s elbow return:
- Jumping back into full range sessions too quickly
- Frequent mat practice
- Playing multiple rounds close together
- Not rebuilding grip and forearm capacity
- Swing mechanics that overload the wrist and elbow
If your hips and thoracic spine do not rotate well, your arms create speed instead. When that happens, the wrist flexors work overtime and the elbow absorbs more force.
The elbow starts doing work the body should be doing.
Treatment Beyond Golfer’s Elbow Exercises
At Resilience RX, we focus on treating your whole body and maximizing golf performance, not just the injured area.
Treatment may include:
- Hands on soft tissue work
- Dry needling when appropriate
- Progressive tendon loading
- Golf specific strength training
- Return to play planning
The goal is not just to calm pain. It is to build resilience so you can play more golf without flare ups.
When Should You Seek Help?
You should seek help if:
- Pain has lasted more than 2 to 3 weeks
- It hurts to grip your club
- Symptoms are worsening
- You have tried rest but it keeps coming back
The earlier we start proper golfer’s elbow exercises, the smoother recovery tends to be.
Final Thoughts for Pewaukee Golfers
Golfer’s elbow can be frustrating, especially during peak season. But with the right golfer’s elbow exercises and progressive treatment plan, most golfers recover fully and often return stronger than before.
If you are in Pewaukee and dealing with elbow pain limiting your game, we would love to help you get back to swinging confidently. Reach out to start your plan today.
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