Golfer's Elbow — A Helpful Guide to Inner Elbow Pain

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Article Summary

• I’ve dealt with—and resolved—elbow injuries related to training and physical activity, including golfer's elbow.
• In this article, I break down what golfer's elbow actually is, why it develops, and why the pain often persists or returns—based on real-world experience as an athlete, weightlifter, and pain-relief fitness coach.
• While the pain is felt at the inner elbow, the issue is rarely isolated to that area alone. Understanding how tension is distributed through the surrounding muscles and tendons is key to resolving the problem long-term.

The Fastest Way to Eliminate Elbow Pain

The TitaniumPhysique Program is designed to eliminate elbow pain from lifting — so you can lift injury-free. Ready to get started?

 Yes, I want to lift injury-free 

What Is Golfer’s Elbow?

Golfer’s elbow, also known as medial epicondylitis, is a condition that affects the tendon on the inner part of the elbow where the forearm flexor muscles attach to the arm bone. This area is responsible for wrist flexion, gripping, and assisting with elbow stability during loaded movements.

Weight lifters and athletes often experience discomfort during exercises that involve gripping (pull-ups), pressing (close-grip bench presss), or pulling (bicep curls).

Pain is typically felt on the inside of the elbow and may be accompanied by tenderness and sensitivity in this area.

To better understand golfer’s elbow, it’s important to differentiate it from other elbow conditions that can cause pain near the joint:

• Brachialis Tendonitis: Brachialis tendonitis affects a deeper muscle beneath the biceps and typically causes pain at the front crease of the elbow rather than the inside. Although both conditions can be aggravated by lifting and pulling movements, the pain location and the muscle–tendon structures involved are different.
• Distal Biceps–Related Elbow Pain: Distal biceps tendon involvement causes pain near the lower biceps at the front of the elbow. This pain is most noticeable during pulling or curling movements. In contrast, golfer’s elbow primarily produces pain along the inner portion of the elbow.

While these conditions all involve tendon-related pain around the elbow, golfer’s elbow specifically affects the medial elbow tendon and the forearm flexor muscle group. Because of the close proximity of these structures, golfer’s elbow is often mistaken for other elbow injuries.

The image below illustrates differences in medial epicondylitis, brachialis, and bicep tendonitis.

The X indicated in the image is where trigger points in the muscle tend to occur. Trigger points, known as muscle knots, are small, hyperirritable spots within a muscle. They cause pain and tenderness and can develop due to muscle overuse, stress, or injury.

Jump to a specific section of the article:

• Causes
• Symptoms
• Affected Joints
• Exercise to Modify/Avoid
• Alternative Exercises
• Non-weightlifting Activities
• Non-surgical Treatment
• Next Step & Getting Started

Causes of Golfer’s Elbow

According to the National Institutes of Health, medial epicondylitis most commonly develops from forceful, repetitive loading of the forearm muscles, with more than 90% of cases not related to sports activity.

While it often develops gradually, it can become a persistent and limiting issue for lifters, athletes, and individuals who regularly load the forearms and elbow joint.

Below are the primary causes of golfer’s elbow.

1. Overuse and Repetitive Strain: The most common cause of golfer’s elbow is repetitive loading of the forearm flexor muscles. Movements that repeatedly involve wrist flexion, gripping, and forearm stabilization place continuous strain on the inner elbow tendon. Over time, this repeated stress can exceed the tendon’s ability to recover, leading to irritation and pain.
2. Improper Technique: Poor lifting mechanics or inefficient movement patterns can increase stress on the medial elbow tendon. Excessive gripping, poor wrist positioning, or compensatory movement at the elbow can amplify tendon load during pressing, pulling, or lifting exercises.
3. Sudden Increase in Activity or Load: A rapid increase in training intensity, frequency, or volume can overwhelm the inner elbow tendon before it has time to adapt. This sudden overload can result in micro-damage and inflammation.
4. Muscle Restriction and Imbalances: Restricted and shortened forearm flexor muscles place constant pulling tension on the inner elbow tendon. When these muscles lose pliability, they transfer excessive stress into the tendon during normal movement. Imbalances between the forearm flexors, extensors, and supporting arm muscles can further compound this strain.
5. Age and Tissue Degeneration: As tendons age, they naturally become less elastic and more susceptible to irritation. Degenerative changes can reduce the tendon’s ability to tolerate repetitive loading, increasing the likelihood of medial elbow pain with continued activity.
6. Inadequate Warm-Up and Preparation: Failing to properly warm up the forearm and elbow structures before activity increases the risk of tendon irritation. Warm-ups help improve tissue elasticity and prepare the muscles and tendons to handle load, reducing excessive strain on the inner elbow tendon.

For a deep dive into the underlying causes of tendon issues and related conditions, visit these resources:

• Elbow Tendonitis: Root Causes and Relief Exercises
• Tennis Elbow
• Triceps Tendon Pain
• Bodybuilder Elbow: (Bursitis, Elbow Growth, Pointy Elbow)
• Elbow Pain from Weight Training
• Elbow Mobility

In the photo below (2017), I perform a bench press while wearing compression sleeves to manage discomfort.

Symptoms of Golfer’s Elbow

Over the years of training and working with elbow pain, one pattern is consistent: the earlier the symptoms are recognized, the easier it is to prevent golfer’s elbow from becoming chronic.

The signs and symptoms of golfer’s elbow closely mirror other tendon-related elbow conditions, but the location of pain and the movements that trigger it are key distinguishing factors.

1. Pain on the Inside of the Elbow: The most common symptom of golfer’s elbow is pain located on the inner part of the elbow. This pain is typically felt near the bony area where the forearm flexor muscles attach and often worsens during movements that involve gripping or wrist flexion.
2. Tenderness and Localized Sensitivity: The inner elbow may feel tender when pressed, and the surrounding tissue can become sensitive. Even light pressure on the area may reproduce discomfort, especially during flare-ups.
3. Weakness in the Forearm and Grip: Many individuals notice reduced grip strength or weakness when holding weights, bars, or objects. This weakness is not always due to muscle loss but rather pain inhibition caused by tendon irritation.
4. Stiffness in the Elbow Joint: Stiffness in the elbow is common, particularly after periods of inactivity or first thing in the morning. This stiffness can make it uncomfortable to fully bend or straighten the arm.
5. Pain During Specific Movements: Certain movements reliably provoke symptoms. Exercises and activities that involve gripping, pressing, or pulling often increase pain, especially when the wrist is flexed or the forearm muscles are under sustained tension.
6. Gradual Onset of Symptoms: Golfer’s elbow typically develops gradually rather than suddenly. Mild discomfort may initially appear only during activity, then progress to persistent pain if the condition is left unaddressed.

These symptoms often fluctuate in intensity, which can lead lifters to ignore early warning signs. 

However, continued loading of an irritated inner elbow tendon without addressing the underlying issue increases the likelihood of prolonged or recurring pain.

Affected Joints

Golfer’s elbow primarily affects the elbow; however, symptoms and limitations can extend to surrounding joints due to compensatory movement patterns and altered load distribution.

Below is how golfer’s elbow can influence other joints.

Elbow: The elbow is the primary joint affected, specifically along the inner portion where the forearm flexor muscles attach. Pain and tenderness in this area can limit the ability to grip, lift, or stabilize the arm during pressing and pulling movements. Discomfort is often most noticeable when the wrist and forearm are under load.

Wrist: Because the forearm flexor muscles cross the wrist, irritation at the inner elbow can affect wrist function. To avoid pain, individuals may unconsciously alter wrist positioning or grip mechanics, which can place additional strain on the wrist joint and surrounding soft tissue.

Shoulder: When elbow pain is present, compensatory patterns often shift load upward to the shoulder. Reduced elbow contribution during lifting or pulling can increase stress on the shoulder joint, potentially leading to secondary discomfort or overuse issues if the pattern persists.

Hand: Pain and weakness at the inner elbow can reduce grip strength and endurance. This can affect the hand during activities that require sustained gripping or force production, increasing fatigue and limiting performance during training or manual tasks.

The photo below illustrates the muscle anatomy of the upper limb (arm).

Exercises to Stop, Modify, or Avoid

Managing golfer’s elbow requires adjusting training variables to reduce stress on the inner elbow tendon while allowing irritated tissue to recover. Certain exercises place excessive load on the forearm flexors and should be stopped, modified, or avoided during flare-ups.

Below are exercise to stop, modify, or avoid.

Modify or Avoid Pull Movements and Select Push Movements

1. Barbell and Dumbbell Curls: Avoid wrist-flexed or heavily gripped curl variations. Supinated curls and heavy straight-bar curls increase strain on the inner elbow. If curling is tolerated, limit range of motion or use lighter loads with controlled tempo.
2. Chin-Ups and Pull-Ups: Stop these movements, particularly underhand or narrow grips. These positions heavily engage the forearm flexors and place sustained tension on the inner elbow tendon.
3. Row Exercises: Avoid bent-over rows, one-arm rows, T-bar rows, and heavy machine rows. These exercises require strong gripping and sustained elbow stabilization, which can aggravate symptoms.
4. Lat Pulldowns: Avoid underhand and wide overhand grips. If performed, use a neutral grip and reduce load to limit stress on the inner elbow.
5. Bench Press: Modify by reducing load, limiting range of motion, or using a neutral grip when possible. Excessive gripping and wrist flexion during pressing can worsen medial elbow pain.
6. Overhead Pressing Movements: Stop overhead presses, push presses, and clean-and-press variations. These movements increase joint stress and demand significant elbow stabilization.
7. Triceps Extensions: Avoid overhead triceps extensions, which place added strain on the elbow. If tolerated, cable pushdowns may be used cautiously with light resistance.

As with any tendon-related issue, pain should guide decision-making. If an exercise reproduces inner elbow pain, it should be modified or temporarily removed until symptoms improve.

Alternative Exercises You Can Perform

While recovering from golfer’s elbow, selecting exercises that minimize strain on the inner elbow tendon allows you to stay active without aggravating symptoms.

The goal is to reduce gripping demands, limit wrist flexion stress, and maintain controlled loading.

Below are alternative exercises you can perform to maintain your training routine without aggravating the condition:

1. Opt for Resistance Band or Cable Variations: Bands and cables provide smoother resistance and reduce peak loading compared to free weights. This allows for more controlled movement and less stress on the inner elbow tendon.
2. Use Lighter Loads and Higher Repetitions: Reducing resistance while increasing repetitions helps maintain muscle engagement without overloading irritated tissue.
3. Perform Partial Range-of-Motion Movements: Avoid fully flexing or extending the elbow when possible. Staying within a mid-range can reduce tendon strain while preserving strength.

Back Exercises

• Lat Pulldown (using Resistance Band): Provides smooth, controlled resistance that reduces excessive gripping and limits stress on the inner elbow tendon.
  
• Wide-Grip Lat Pulldown (Palms Facing In / Neutral Grip): A neutral grip places less load on the forearm flexors, making it more inner-elbow friendly.
  
• Rows (using Resistance Band): Bands allow adjustable tension and reduce sudden loading that can aggravate the medial elbow tendon.
• Machine-Assisted Pull-Up (Hammer Grip): The hammer grip minimizes forearm flexor strain while still engaging the upper back.
• Banded Pull-Up (Hammer Grip): Reduces total bodyweight load, helping limit stress on the inner elbow during pulling motions.
• Back Hyperextensions: Strengthen the posterior chain without involving gripping or repetitive elbow flexion.
• Full Cobra (Supermans): Builds spinal and upper-back strength with minimal elbow involvement.
• Machine-Assisted Dead Hang Stretch (Short Duration): Used cautiously, this can help decompress the back and spine without excessive gripping strain.

Shoulder and Arm Exercises

• Machine Deltoid Raise: Offers controlled movement and stability, reducing unnecessary tension through the forearm flexors.
  
• Dumbbell Shrugs (Lower Weight, Higher Reps): Strengthens the upper traps while limiting grip intensity and elbow loading.
• Lateral Raises (using Resistance Band): Bands provide smoother resistance and reduce strain on the inner elbow compared to free weights.
• Front Raises (using Resistance Band): Allows shoulder engagement with less gripping force and better control of elbow stress.
• Machine Triceps Extension: Stabilized movement helps work the triceps without excessive forearm flexor activation.
• Cable Kneeling Triceps Extension (Light Load): Controlled resistance limits strain on the inner elbow tendon while maintaining triceps strength.

Chest Exercises

• Chest Fly (using Resistance Band): Gentle resistance allows chest engagement with minimal elbow stress.
• Wall Push-Ups or Kneeling Push-Ups (Wide-Hand Position): Reduces load through the forearms while still activating the chest and shoulders.
• Machine Chest Press (Palms Facing In / Neutral Grip): A neutral grip helps decrease tension on the inner elbow tendon.
• Cable Lower Chest Raise (Minimal Elbow Bend): Targets the chest while limiting repetitive elbow flexion and gripping.

Non-Weightlifting Activities That Might Cause Pain

Although golfer’s elbow is commonly associated with training and lifting, non-weightlifting activities can also aggravate the inner elbow tendon. These activities typically involve repetitive gripping, wrist flexion, or sustained forearm tension.

Below are non-weightlifting activities that may worsen symptoms.

Yoga: Weight-bearing positions that place sustained load through the arms—such as planks or arm-supported poses—can increase stress on the inner elbow and provoke pain.

Rock Climbing: Climbing requires continuous gripping and forearm engagement. The repetitive pulling and sustained tension placed on the forearm flexors can aggravate the inner elbow tendon.

Rowing: Rowing involves repeated pulling motions and prolonged grip demand, which can place ongoing strain on the elbow and forearm muscles.

Throwing Sports: Sports that involve repetitive throwing place high stress on the forearm flexors and the inner elbow during acceleration and follow-through phases.

Manual Labor: Jobs that involve repetitive lifting, pulling, or gripping can overload the forearm muscles and increase strain on the inner elbow tendon over time.

Typing and Computer Work: Prolonged keyboard and mouse use can contribute to forearm muscle tension. Poor ergonomics and sustained positioning may increase elbow stiffness and discomfort.

Playing Musical Instruments: Instruments that require repeated wrist and finger movements can increase forearm muscle tension and place stress on the inner elbow structures.

Identifying and modifying aggravating activities is essential to reducing ongoing stress on the inner elbow tendon.

Non-Surgical Treatment for the Inner Elbow Tendon

As explained above, golfer’s elbow can cause pain along the inner part of the elbow and forearm. Because several conditions can produce pain in this area, getting properly evaluated is always recommended to rule out structural issues involving the elbow joint.

Non-surgical treatment for golfer’s elbow includes heat and ice therapy, self-myofascial release (SMR) of the forearm muscles, and elbow mobility and strengthening exercises.

1. Ice Therapy:
   Applying ice to the inner elbow helps reduce pain and swelling associated with tendon irritation. Ice therapy can decrease inflammation and provide relief from sharp or burning pain. Apply ice for 15–20 minutes several times per day, particularly after activities that aggravate symptoms.
2. Heat Therapy:
   Heat may be applied to the forearm muscles to help reduce muscle tension and improve blood flow, which can support tissue recovery. However, heat should not be applied directly over the inner elbow if there is a burning pain sensation, as this often indicates tendon inflammation that may worsen with heat. Heat should also be avoided if visible swelling or bruising is present.
3. Self-Myofascial Release (SMR):
   SMR involves using tools such as massage balls to reduce tension in tight or restricted forearm muscles. Tight muscles place excessive pulling stress on the inner elbow tendon. Improving muscle pliability helps reduce strain on the tendon and elbow joint, making SMR an effective method for managing golfer’s elbow–related pain.
4. Elbow Strengthening Exercises:
   Pain and inactivity can lead to weakness or reduced muscle control around the elbow. Strengthening exercises help restore stability to the elbow joint and surrounding muscles, supporting tendon healing and improving overall function. Incorporating elbow mobility and strengthening exercises can help reduce recurring strain on the inner elbow tendon.

Ready to take the next step?

The TitaniumPhysique Program is designed to eliminate elbow pain from lifting, so you can train without limitations.

 Yes, I’m ready to eliminate pain 

Contact    About    Privacy    Terms    |    Copyright © 2026 TitaniumPhysique LLC.

Disclaimer: (1) Fitness results vary by individual effort, as such, individual results may vary; (2) We use Microsoft Clarity on our website to ensure you have the best possible browsing experience. Our privacy policy has more details.