How to Heal Golfer's Elbow with Self-Massage

How to Heal Golfer’s Elbow with Self-Massage

Golfer’s elbow, medically known as medial epicondylitis, is a common overuse injury that causes pain and tenderness on the inside of the elbow. Despite its name, you don’t have to play golf to develop this condition. Repetitive gripping, lifting, typing, tool use, and sports activities can all place excessive stress on the forearm muscles and tendons that attach to the medial epicondyle—the bony area on the inside of the elbow. Over time, these tissues can develop tiny tears, inflammation, and pain.

In this program, physical therapists Bob Schrupp and Brad Heineck demonstrate simple self-massage techniques designed to reduce pain, improve blood flow, and promote healing of golfer’s elbow.

Cross-Fiber Friction Massage

One of the most effective techniques for medial epicondylitis is cross-fiber friction massage. Instead of rubbing along the tendon, apply firm pressure across the tendon fibers at the tender spot on the inside of the elbow. Using one or two fingertips, massage vigorously for 30 to 60 seconds. This technique may help stimulate circulation and encourage proper tissue healing.

If the tendon is too sensitive to tolerate direct pressure, begin by massaging the surrounding forearm muscles before progressing to the tendon itself.

McKenzie-Style Tendon Mobilization

Another effective treatment involves applying continuous pressure to the tender tendon while actively moving the wrist. Press firmly on the painful area and slowly bend the wrist forward 10 times. Mild discomfort during the exercise is acceptable, but symptoms should not remain aggravated afterward. If pain persists, focus on softer forearm massage first and return to this technique later.

This exercise can be performed up to four times daily when tolerated.

Forearm Muscle Massage

Since tight forearm muscles often contribute to excessive tension on the tendon, massaging the forearm flexor muscles can provide relief. Work through the muscle belly while avoiding highly tender spots. Reducing muscle tightness helps decrease the pulling forces placed on the injured tendon.

Using a Massage Gun

A massage gun can be an excellent alternative if your hands tire easily during self-massage. Use a round attachment and apply it to the forearm muscles at a slight angle, gradually working toward the tender area. The massage gun can be used both for muscle relaxation and gentle cross-fiber stimulation.

Forearm Mobility and Stretching

Limited forearm mobility can increase stress on the elbow tendons. Bob and Brad recommend checking forearm rotation by standing with your elbows bent to 90 degrees at your sides and comparing your ability to rotate your palms up and down.

If tightness is present, perform forearm pronation and supination stretches:

• Keep your elbow bent and tucked against your side.

• Use your opposite hand to rotate your forearm so the palm faces away from you.

• Then rotate the forearm in the opposite direction so the palm faces toward you.

• Repeat 10 times in each direction.

Improving forearm flexibility can reduce tension on the tendon and help prevent recurring symptoms.

Key Takeaway

Successful golfer’s elbow treatment often requires addressing both the irritated tendon and the tight forearm muscles that contribute to the problem. Consistent use of cross-fiber friction massage, tendon mobilization exercises, massage gun therapy, and forearm stretching can help decrease pain, improve mobility, and support long-term healing. By restoring flexibility and reducing stress on the tendon, many people can return to their normal activities with less discomfort and a lower risk of recurrence.

This video is part of Bob and Brad's full Self-Massage Program, where you'll find videos and downloadable guides for treating tight, painful muscles all over the body.