Medial elbow pain ยท Home exercise plan

Golfer's Elbow Exercises for Common Flexor Tendinopathy

Common flexor tendinopathy can improve with activity adjustment and progressive loading of the wrist flexors and pronators. Because medial-elbow exercise research is limited, this plan uses a conservative dose and clear reasons to seek assessment.

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Clinically reviewed July 17, 2026

Written and clinically reviewed by Jeremy Swisher, MD

Board-certified primary care sports medicine physician. Reviewed July 17, 2026.

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Jeremy Swisher, MD

Evidence-based home exercise program

Common Flexor Tendinopathy Home Exercise Program

Name: __________________________________

Affected side: ______________

Start date: __________________

Review date: _________________

Clinician or PT: ______________________________

This program may fit

Gradual focal pain and tenderness at or just below the inside elbow, aggravated by gripping, resisted wrist flexion, forearm pronation, or stretching into wrist extension.

Get assessed first

A sudden throwing injury, loss of throwing velocity, a feeling that the inner elbow is unstable during throwing, numbness or tingling into the ring and small fingers, hand weakness, snapping at the medial elbow, major swelling, locking, or neck symptoms radiating into the arm.

Stop signs

Seek same-day urgent assessment for a sudden pop with bruising or deformity, marked weakness, a hot, red, swollen elbow with fever, progressive hand weakness, persistent ring-finger or small-finger numbness, or acute throwing-related instability. Arrange a prompt evaluation for unexplained rest or night pain, weight loss, or other systemic symptoms.

Use the next morning

A small amount of familiar tendon discomfort can be acceptable when it stays controlled and returns to baseline by the next morning. Neurologic symptoms or throwing-related instability are not acceptable loading symptoms.

Fit and safety

Confirm this is the right diagnosis.

This starter program is intended for adults who have already been evaluated and told common flexor or medial elbow tendinopathy is the likely diagnosis. It is not appropriate for a suspected ulnar collateral ligament injury or ulnar neuropathy.

This program may fit

Gradual focal pain and tenderness at or just below the inside elbow, aggravated by gripping, resisted wrist flexion, forearm pronation, or stretching into wrist extension.

Get assessed first

A sudden throwing injury, loss of throwing velocity, a feeling that the inner elbow is unstable during throwing, numbness or tingling into the ring and small fingers, hand weakness, snapping at the medial elbow, major swelling, locking, or neck symptoms radiating into the arm.

Do not self-start with these warning signs

Seek same-day urgent assessment for a sudden pop with bruising or deformity, marked weakness, a hot, red, swollen elbow with fever, progressive hand weakness, persistent ring-finger or small-finger numbness, or acute throwing-related instability. Arrange a prompt evaluation for unexplained rest or night pain, weight loss, or other systemic symptoms.

This is a diagnosis-specific home program, not a substitute for an examination. A clinician may change the exercise, dose, range, or timeline based on your history.

Your home program

Strengthen the forearm while watching for signs of nerve or ligament injury.

Direct exercise evidence for medial elbow tendinopathy is more limited than it is for lateral elbow pain. Slow wrist-flexor loading has the best condition-specific support, while the exact dose, grip work, rotation, and shoulder exercise are reasonable starting points.

Frequency
Isometric daily when symptoms are sensitive; strength about 3 days per week
Equipment
Table, light dumbbell or hammer, towel or putty, optional band
First checkpoint
Look for improvement by 4 to 6 weeks
Primary goal
Comfortable grip, pulling, lifting, work, racquet, or golf demand
  1. Exercise 1

    Isometric wrist flexion

    Daily during the more painful phase

    Dose5 holds of 30 seconds with about 60 seconds of rest

    Support the forearm palm up with the wrist near neutral. Press the palm into the opposite hand without allowing movement. Use approximately 30 to 50 percent effort.

    Make it easier

    Use 3 holds of 20 seconds at lighter effort.

    Progress it

    Build to 5 holds of 45 seconds, then increase resistance gradually.

    My starting dose or notes

  2. Exercise 2

    Slow wrist flexion

    Every other day, usually 3 days per week

    Dose3 sets of 12, progressing toward 15 repetitions

    Support the forearm palm up with the hand over a table edge. Curl upward for 2 seconds and lower for 3 to 4 seconds.

    Make it easier

    Use 2 sets of 10 with less weight or assist the upward phase with the other hand.

    Progress it

    After two stable sessions, add the smallest available weight while preserving the slow tempo.

    My starting dose or notes

  3. Exercise 3

    Slow palm-down forearm rotation

    3 days per week

    Dose2 sets of 12 repetitions

    Keep the elbow at 90 degrees. Start palm up and slowly turn palm down against a light hammer or band, then return with control.

    Make it easier

    Use no weight or hold closer to the weighted end.

    Progress it

    Increase the lever length, then add load.

    My starting dose or notes

  4. Exercise 4

    Controlled grip

    3 days per week

    Dose3 sets of 8 squeezes with a 5-second hold

    Squeeze a rolled towel or soft putty at submaximal effort. Keep the wrist straight and avoid maximal gripping.

    Make it easier

    Use a lighter squeeze or a 3-second hold.

    Progress it

    Use firmer putty, then progress to short neutral-wrist carries.

    My starting dose or notes

  5. Exercise 5

    Band row with a neutral wrist

    3 days per week

    Dose2 to 3 sets of 12 repetitions

    Use a relaxed grip, keep the wrist straight, and draw the shoulder blade back without shrugging.

    Make it easier

    Use a lighter band or 2 sets of 10.

    Progress it

    Use a stronger band or progress to a controlled single-arm row.

    My starting dose or notes

Symptom response

Let the next day guide the dose.

A small amount of familiar tendon discomfort can be acceptable when it stays controlled and returns to baseline by the next morning. Neurologic symptoms or throwing-related instability are not acceptable loading symptoms.

Continue

Green light

Pain stays between 0 and 3 out of 10, grip remains steady, and the elbow returns to baseline by the following morning.

Adjust

Yellow light

Pain reaches 4 to 5 out of 10 or remains worse the next morning. Reduce weight, range, or repetitions by 25 to 50 percent and allow more recovery.

Stop

Red light

Stop and seek prompt assessment for ring-finger or small-finger numbness, hand weakness, snapping, sharp pain, major swelling, or pain or a feeling of instability during throwing. Use same-day urgent care for progressive weakness or a hot, red, swollen elbow with fever.

Change one variable at a time

When symptoms are too reactive, first reduce range, resistance, repetitions, or frequency. When the current dose feels controlled for several sessions, progress only one of those variables.

Progression

Build capacity in stages.

  1. Stage 1: settle symptoms

    Reduce hard gripping, repeated wrist flexion and palm-down rotation, and painful throwing. Begin comfortable isometric loading.

  2. Stage 2: build forearm capacity

    Add slow wrist flexion, palm-down rotation, and controlled grip every other day. Progress repetitions before adding load.

  3. Stage 3: restore the task

    Progress neutral-wrist carries, pulling, work tools, racquet or golf demand. Throwing athletes need ligament and nerve assessment plus a separate interval throwing plan.

Signs you are ready for the next stage

  • Elbow, forearm, and wrist motion are full and comfortable.
  • Daily activity stays at 0 to 2 out of 10 without a next-day flare.
  • Resisted wrist flexion, pronation, and gripping remain controlled.
  • Two to three loading sessions and two graded task sessions do not escalate symptoms.

When to schedule an evaluation

Schedule a visit for any nerve symptoms, snapping, pain on the inside of the elbow during throwing, instability, progressive weakness, or no meaningful improvement after about four to six weeks. Overhead athletes should be assessed before beginning an interval throwing program.

Call UCLA Orthopedics at 310-319-1234

Mark up to three key program sessions each week. Use the notes column for symptoms, resistance, exercise duration, or an activity that became easier.

Week123Notes
1
2
3
4
5
6

Questions or need an evaluation? Call UCLA Orthopedics at 310-319-1234.

Full guide, references, and updates: https://jeremyswishermd.com/medial-elbow-tendinopathy-exercises/

Clinically reviewed: July 17, 2026.

This is the independent professional website of Jeremy Swisher, MD, not an official UCLA Health website. UCLA Health manages appointments and clinical communication.

For general educational information only, not individualized medical advice. If you have a medical emergency, call 911.

Common questions

Questions about this program

Is this only golfer's elbow?

No. Common flexor tendinopathy also occurs with work, lifting, climbing, racquet sports, and other repeated gripping or forearm tasks.

Can I keep using the arm?

Usually yes, with the most painful gripping, palm-down rotation, or throwing dose reduced. Mild, stable discomfort can be acceptable when symptoms return to baseline by the next morning.

Will a brace fix it?

A brace can be tried for short-term activity tolerance, but it should not replace progressive loading and task modification.

Why do throwers need an assessment first?

Pain on the inside elbow during throwing may reflect the ulnar collateral ligament, ulnar nerve, or other structures rather than an isolated tendon problem.

Evidence

Guidelines and primary sources

This plan translates current clinical guidance into a practical home program. The cited sources support the treatment principles, but they do not establish one universal exercise recipe for every patient.

Evidence and recommendations can change. Last clinical review: July 17, 2026.

Related care

Tendon guideEvidence-based tendon care Outside elbowCommon extensor tendinopathy exercises Athlete evaluationSports injury assessment

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