Golfer’s elbow, or medial epicondylitis, occurs when the tendons on the inside of the elbow become irritated through repeated use or sustained load. Despite the name, it’s often linked to everyday work tasks such as typing, mouse use and gripping rather than sport alone.

At work, subtle habits around wrist position, gripping effort and desk setup can quietly increase strain on these tendons. Understanding these patterns helps reduce irritation and support steadier comfort throughout the day.

How golfer’s elbow affects comfort at work

When the tendons on the inner side of the elbow are sensitive, certain work patterns can increase load and aggravate symptoms.

Common contributors include:

• Sustained wrist flexion or deviation
Typing or mouse use with the wrist bent increases tension through the medial elbow tendons.

• Repetitive gripping
Holding the mouse, pen or phone tightly increases load through the forearm muscles.

• Unsupported forearm position
Working with the arm hovering increases strain on the elbow and forearm.

• Limited movement variety
Long periods in one hand position reduce circulation and increase tendon sensitivity.

These factors often lead to aching, tenderness or reduced grip endurance as the working day progresses.

How to reduce strain and support elbow comfort at work

Golfer’s elbow often responds well to reducing repetitive load, supporting the forearm, and using gentle, comfortable movement.

1. Optimise wrist and hand position

Set the keyboard and mouse so the wrist can stay relatively neutral rather than bent.
Avoid resting the wrist on hard edges that increase pressure.

2. Support the forearm

Lightly resting part of the forearm on the desk or armrest can offload the elbow and reduce fatigue.
Avoid resting directly on the inner elbow.

3. Reduce gripping effort

Use a mouse that fits comfortably and doesn’t require constant squeezing.
Relax the grip on pens, phones or tools where possible.

4. Use gentle, pain-free movement

Light movement helps maintain circulation without overloading the tendon, such as:

• Wrist flexion and extension within a comfortable range
• Forearm rotations (palm up and down)
• Finger opening and closing to release tension

Movements should feel easy and stop short of pain.

5. Break up repetitive tasks

Change hand position or take brief posture breaks every 20–30 minutes.
Short, frequent breaks are often more effective than longer, infrequent rests.

Final thoughts

Golfer’s elbow is often driven by repeated, low-level strain rather than one single cause. Adjusting wrist position, reducing gripping effort and introducing gentle movement and variation can significantly reduce irritation and improve comfort during the working day.

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