If you’re dealing with a nagging ache or sharp discomfort on the inside of your elbow, you’re not alone. Inner elbow pain, often caused by medial epicondylitis (golfer’s elbow), can affect athletes, active individuals, and even those who spend long hours typing or lifting. Whether the pain came on gradually or from a specific injury, knowing how to fix inner elbow pain starts with understanding what’s behind it.
What Causes Inner Elbow Pain?
The most common cause of pain on the inner part of the elbow is medial epicondylitis, or golfer’s elbow. This condition involves inflammation or small tears in the tendons that connect the forearm muscles to the inner elbow.
Common causes include:
- Repetitive wrist or arm movements (golf, throwing, lifting)
- Overuse from weight training or racket sports
- Poor ergonomics or typing posture
- Sudden increases in activity or intensity
While “golfer’s elbow” is a common term, you don’t have to be a golfer to get it. It can affect anyone who places repetitive stress on their forearm and elbow, including baseball players, tennis players, construction workers, and office workers.
Other possible causes of inner elbow pain include:
- Ulnar nerve entrapment (cubital tunnel syndrome)
- Elbow ligament sprains or strains
- Arthritis
- Referred pain from neck or shoulder issues
Symptoms of Golfer’s Elbow / Medial Epicondylitis
If you’re not sure whether your pain is caused by tendonitis, look for these typical symptoms:
- Pain and tenderness on the bony bump inside the elbow
- Discomfort when gripping, lifting, or flexing the wrist
- Weakness in the hand or forearm
- Tingling or numbness radiating to the ring and pinky fingers (in some cases)
Pain may worsen with specific movements, especially those involving wrist flexion or forearm rotation, like turning a doorknob, lifting weights, or swinging a club or bat.
How to Fix Inner Elbow Pain
Treatment for inner elbow pain depends on the severity of your symptoms, how long you’ve had them, and what caused the pain in the first place. For most people, a combination of rest, conservative treatment, and activity modification can bring relief.
1. Rest and Activity Modification
The first step in fixing inner elbow pain is to stop doing the activities that aggravate it. That might mean:
- Taking a break from lifting, swinging, or repetitive gripping
- Avoiding typing or using a mouse for extended periods without breaks
- Adjusting gym form or mechanics in sports
Pushing through pain can worsen the condition and lead to longer recovery times.
2. Apply Ice
Ice can help reduce inflammation and relieve pain, especially in the early stages.
- Apply an ice pack to the inner elbow for 15–20 minutes, 2–3 times a day.
- Wrap the ice pack in a cloth to protect your skin.
3. Use a Brace or Support
Wearing a forearm strap or elbow brace can offload the stressed tendon and provide support during movement. These braces are especially helpful if you need to continue working or staying active while healing.
4. Stretching and Strengthening Exercises
Once the initial pain subsides, stretching and strengthening the forearm muscles can promote healing and prevent recurrence.
Basic exercises include:
- Wrist flexor stretches: Extend your arm, palm up, and gently pull your fingers back with the opposite hand.
- Eccentric wrist curls: Hold a light dumbbell in your hand and slowly lower the weight using your wrist, then use your other hand to help lift it back up.
- Grip strength exercises: Use a soft ball or hand gripper to gently strengthen the forearm muscles.
These should be introduced gradually and under the guidance of a physical therapist when possible.
5. Anti-inflammatory Medications
Over-the-counter NSAIDs like ibuprofen or naproxen can help reduce inflammation and pain. These are usually recommended for short-term use and should be taken as directed.
6. Physical Therapy
If symptoms don’t improve with rest and home care, physical therapy can be highly effective. A licensed therapist can guide you through a tailored rehab program that focuses on:
- Improving tendon health
- Restoring mobility
- Correcting movement patterns
- Preventing future flare-ups
7. PRP Injections
In more persistent cases, your doctor may recommend platelet-rich plasma (PRP) therapy, which uses your own blood cells to promote healing. It is often considered for chronic tendon issues.
8. Surgery (in Rare Cases)
Surgery is rarely needed for medial epicondylitis but may be considered if symptoms don’t improve after 6–12 months of conservative care. Surgical treatment typically involves removing damaged tissue and reattaching the healthy tendon.
How to Prevent Inner Elbow Pain from Coming Back
Once you’ve recovered, prevention is key. To avoid recurring elbow pain:
- Warm up properly before workouts or sports
- Focus on proper form when lifting or throwing
- Don’t overdo repetitive movements; take breaks and vary activities
- Strengthen your forearm, shoulder, and core muscles
- Use ergonomic tools at work and maintain good posture
When to See a Specialist
If you’ve looked at how to fix inner elbow pain, but it isn’t getting better after a few weeks (or is getting worse), it’s time to seek expert care. At Orthopedic Specialty Institute, our team specializes in diagnosing and treating elbow tendonitis and sports-related injuries. We’ll work with you to determine the underlying cause and create a personalized treatment plan to help you heal and return to your routine safely.
Ready to Take the Next Step Toward Relief?
If you’re struggling with inner elbow pain that just won’t go away, don’t wait for it to become a bigger problem. Click here to request an appointment with Orthopedic Specialty Institute today and let our experienced team help you find the right path to recovery.
