Golfer’s elbow, or medial epicondylitis, is a common issue for players who spend long hours on the course or at the range. The repeated stress of gripping, swinging, and occasionally mishitting the ball can overload the tendons around the inside of the elbow. Over time, this often leads to pain, tightness, and reduced swing control.
Targeted mobility work can help reduce discomfort, restore flexibility, and support recovery. The GOWOD team has selected five expert-backed stretches designed to relieve forearm tension, improve wrist mobility, and protect your elbow from recurring strain.
The 5 best stretches for golfer’s elbow
We bring together the five most effective stretches and mobility drills to help manage golfer’s elbow. Follow along to release tension, improve wrist movement, and keep your elbows healthy for the long run.
Wall-assisted active arm stretch: frees up the anterior chain and elbow.
Manual extensor forearm stretch: targets the wrist extensors.
Forearms active stretch: focuses on the wrist flexors.
Forearms circle stretch: mobilises the wrist and elbow.
Wall forearm roll: releases soft tissues through self-massage.
Exercise 1/5: wall-assisted active arm stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretch the arm, elbow, and wrist
Instructions
• Arms at 90º, palm flat against the wall
• Feet and head turned away from the wall
• Dynamic rotational movements performed in a controlled manner
Targeted Areas
Pecs, Biceps, Shoulders
Equipment Required
None
Exercise 2/5: manual extensor forearm stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
A stretch in the wrist
Instructions
• Roll your hand facing down
• Extend your arm
• Use your opposite hand to hold all your fingers except your thumb
Targeted Areas
Extensors
Equipment Required
None
Exercise 3/5: forearms active stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretch in the hands and arms
Instructions
• Kneeling, palms flat on the ground
• Fingers pointing toward yourself, arms extended
• Shoulders moved behind the wrists with each repetition
Targeted Areas
Flexors
Equipment Required
None
Exercise 4/5: forearms circle stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretch in the hands and arms, with tension in the wrists
Instructions
• Kneeling, palms flat on the ground
• Fingers pointing toward yourself, arms extended
• Rotate the hands in all directions, exploring different movement angles
Targeted Areas
Flexors
Equipment Required
None
Exercise 5/5: wall forearm roll
Focus
Details
Timing
Repeat for 1 minute
Stimulus
The pressure should allow you to remain relaxed
Instructions
• Relax your arm across your back
• Place roller perpendicular to your arm
• Maintain a rhythmic motion of 50 movements per minute
Targeted Areas
Flexors
Equipment Required
Foam Roller
Why golfer’s elbow develops
Golfer’s elbow usually results from:
Repetitive swings: overloading the wrist and forearm tendons.
Mishits: a fat shot can create sudden impact through the wrist and elbow.
Grip tension: squeezing the club too tightly increases strain.
Lack of mobility: tight forearms, shoulders, or wrists shift stress into the elbow.
How anatomy and mobility affect performance
The elbow joint connects the forearm flexors and extensors to the grip on the club. When these muscles are tight or overloaded, the tendons at the inside of the elbow become irritated.
Healthy mobility in the:
Forearms and wrists supports smooth grip and release.
Shoulders and thoracic spine reduces compensations during the swing.
Hips and core transfer energy efficiently, lowering elbow stress.
Recovery and injury prevention strategies
Active recovery: gentle stretching and mobility work after practice often reduces stiffness.
Soft-tissue release: techniques such as the wall forearm roll or massage tools can help relieve tension.
Load management: alternate practice intensity and avoid overswinging.
Strength training: gradual forearm and grip strengthening supports tendon resilience.
Common causes of golfer’s elbow and mobility focus
Problem
Potential Cause
Mobility Focus
Pain after a fat shot
Sudden impact on wrist and elbow
Forearm release, active stretches
Stiffness after long practice
Overuse of flexors and extensors
Forearm circle stretch, wall roll
Grip discomfort
Excess tension in forearms
Extensor/flexor stretching
Recurring irritation
Limited wrist mobility
Global wrist mobilisation
FAQs
What is golfer’s elbow? Golfer’s elbow is tendon irritation on the inner side of the elbow caused by repetitive wrist and forearm use.
Can stretching help golfer’s elbow? Yes. Mobility exercises can help release tight muscles, improve movement, and reduce strain on the tendons.
When should I stretch if I have golfer’s elbow? Light stretches after practice or rounds can help with recovery. Avoid aggressive stretching if pain is sharp.
Is golfer’s elbow the same as tennis elbow? No. Golfer’s elbow affects the inside of the elbow, while tennis elbow affects the outside.
How long does recovery take? Mild cases often improve in weeks with proper care, while persistent cases can take longer depending on load and rehab.
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