Your elbow has started aching, and gripping the club or hitting off the mat now comes with a twinge. Elbow pain is common in golf, and it can be frustrating when it gets in the way of your game. Most recent elbow pain settles with time and a few changes to your grip, swing and practice.

Why golf can affect your elbow

The muscles that grip the club and steady your wrist attach to small areas of bone at your elbow, through tendons. Pain on the inside of the elbow is often called golfer’s elbow, and pain on the outside is often called tennis elbow, though either can happen in golf. Both are usually about these tendons becoming irritated from more load than they are used to.

Hitting into the ground, mats or thick rough sends a jolt up the club into your forearm. Gripping tightly, long range sessions and a sudden increase in practice add to it. In most cases, the tendon is irritated rather than damaged, and settles over the following weeks to months.

Your grip

Grip pressure makes a big difference:

• Hold the club lightly, as if holding a small bird.
• Check your grip size. Grips that are too thin make you squeeze harder.
• Try larger or softer grips, which can reduce how hard you hold.
• Replace worn, shiny grips, which make you squeeze to stop the club slipping.

Your clubs

Some changes to your clubs can soften the impact:

• Graphite shafts absorb more vibration than steel.
• Hybrids and fairway woods glide through the turf more easily than long irons.
• Cavity-back irons are more forgiving on mishits.

Your swing and practice

A few changes can ease the load on your elbow:

• Take shallower divots, sweeping the ball rather than hitting down steeply.
• Hit from the tee or a good lie, and avoid thick rough and bunkers for now.
• On the range, hit off grass rather than mats where possible, or use a tee.
• Hit fewer balls, with a pause between each.
• Spend more time on putting and gentle chipping.

Around the course

Some ideas to ease the load across a round:

• Play nine holes rather than eighteen for now.
• Use a trolley, and lift your bag with both hands, palms facing up.
• Take a ball out of the hole with the hand on your less sore side.

Reading how your elbow responds

Some ache during a round is fine if it stays mild, around 3 out of 10 or lower, and settles by the next morning. If your elbow is sorer the next day, play fewer holes or hit fewer balls next time.

Settling a flare

If your elbow flares after a round, easing off gripping tasks for a day or two, and a cool pack wrapped in a towel for 10 to 15 minutes, can help it settle. Gentle movement is better than keeping it completely still.

Everyday tasks

Gripping and lifting in daily life can add to the load. Lifting with your palm facing up, using both hands for kettles and pans, and choosing thicker handles can help.

Building strength

Strengthening the forearm muscles helps the tendons cope with golf again. Something to try most days:

• Holds. Rest your forearm on a table, palm up for inside elbow pain or palm down for outside elbow pain. Hold a light weight with your wrist level for 30 to 45 seconds.
• Wrist curls. In the same position, slowly lower the weight, then use your other hand to help lift it back up.
• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.

Some discomfort during these is normal, as long as it settles by the next day. Building tendon strength takes several weeks, so steady practice matters.

A strong shoulder and upper back take load away from your elbow too. If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace.

Building back up

As your elbow settles, you can gradually bring back longer range sessions, full rounds and harder lies, one at a time. Your VIDA pain check-in is a good way to keep track of how your elbow responds.

What to take away

• Elbow pain in golf is usually about irritated tendons and often settles over the following weeks to months.
• Hold the club lightly and check your grips.
• Sweep the ball and avoid hitting into hard ground or mats.
• Hit fewer balls and play nine holes for now.
• Strengthen your forearm muscles steadily over several weeks.

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