After the lower back, the elbows and wrists are the most common sites of pain for golfers. Every swing sends impact forces up the club into your hands and arms, and fat shots, hard mats and tight grips make those forces worse. Most elbow and wrist problems in golf are overuse injuries that build up gradually, which means they can usually be prevented, and treated early, with a few changes to technique, equipment and practice habits.
This article is general information, not medical advice. If you have pain, see a qualified professional.
Golfer's elbow vs tennis elbow
| Golfer's elbow (medial epicondylitis) | Tennis elbow (lateral epicondylitis) | |
|---|---|---|
| Where | Inside of the elbow | Outside of the elbow |
| Tissue | Tendons of the muscles that bend the wrist and fingers | Tendons of the muscles that extend the wrist |
| In right-handed golfers | Often the right (trail) elbow | Often the left (lead) elbow |
| Typical pain | Gripping, bending the wrist, carrying | Gripping, lifting, extending the wrist |
Despite the names, golfers get tennis elbow more often than golfer's elbow, usually in the lead arm.
Common wrist problems
- Tendon irritation on the thumb side or little-finger side of the wrist, often from repetitive hinging and impact.
- Impact injuries from hitting a root, a rock or the ground hard.
- Lead-wrist pain from repeatedly hitting fat shots or striking hard mats.
- Hook of hamate injuries: a less common but significant injury at the base of the hand, from the butt of the club pressing into the palm during impact. It needs medical assessment.
What causes elbow and wrist pain?
Technique
- Hitting fat shots or digging steeply into the ground, which sends large shocks up the arms. Read how to hit the ball solidly.
- An arm-dominated swing, where the hands and forearms do the work instead of the body. Read how to release the golf club.
- Gripping too tightly, keeping the forearm muscles tense. Read how to grip a golf club.
- Casting or flipping at impact.
Practice habits
- Too many balls, especially after a break or at the start of the season.
- Hard range mats, where the club bounces off the surface. Read golf nets and hitting mats.
- No warm-up before hitting full shots.
Equipment
- Stiff, heavy shafts that transmit more vibration.
- Thin, hard or worn grips that need more grip pressure. Read how to regrip golf clubs.
- Clubs that are too long or with the wrong lie, causing heavy ground contact.
Other activities
Repetitive gripping in other sports, work and hobbies, including keyboard and mouse use, adds to the strain.
Prevention
Warm up
Warm the forearms with gentle wrist circles, finger stretches and grip squeezes, then start with short wedge shots before moving to longer clubs. Read the pre-round warm-up routine.
Improve contact
Ball-first contact with irons means a shallow divot after the ball, not a deep gouge before it. A coach can help. Read golf lessons: choosing an instructor.
Lighten your grip
Aim for about 4 or 5 out of 10. A thicker or softer grip can help you hold the club with less tension.
Choose arm-friendly equipment
- Graphite shafts in irons absorb more vibration than steel.
- Softer, larger grips.
- Forgiving clubs with wide soles that glide through the turf. Read game improvement vs players' irons.
- Correct length and lie. Read custom golf club fitting.
Practise smarter
- Hit from grass when you can, or a quality cushioned mat.
- Limit the number of full shots per session and build up gradually after a break.
- Mix in putting and chipping, which place less load on the arms.
Strengthen the forearms
Exercises using light weights or a resistance band, two or three times a week:
- Wrist curls and reverse wrist curls.
- Eccentric wrist exercises, lowering the weight slowly.
- Forearm rotation with a light hammer or dumbbell.
- Grip strengthening with a soft ball or putty.
- Shoulder and upper-back strength, which supports the arms.
Read golf fitness exercises.
Early treatment
For mild, recent pain:
- Relative rest: reduce or stop activities that hurt, including golf, for a while.
- Ice for short periods after activity can ease pain.
- Gentle stretching and strengthening, as pain allows.
- A counterforce brace (a strap just below the elbow) can reduce symptoms for some golfers.
- Return gradually: putting and chipping first, then short irons, before full swings.
A physiotherapist can design a specific rehabilitation programme and check your swing and equipment for contributing factors. Read common golf injuries.
Frequently asked questions
What is the difference between golfer's elbow and tennis elbow?
Golfer's elbow causes pain on the inside of the elbow; tennis elbow on the outside. Both are overuse injuries of the forearm tendons.
Can I play golf with tennis elbow?
Many golfers continue to play with mild symptoms after adapting their practice and equipment, but it is best to get advice. Playing through significant pain can make it worse.
Do graphite shafts help elbow pain?
They absorb more vibration than steel and are lighter, which many golfers with elbow or wrist pain find helpful.
Why do my wrists hurt after the driving range?
Often from hard mats, hitting fat shots, gripping too tightly or hitting too many balls. Try a better mat, fewer balls and a lighter grip.
The bottom line
Elbow and wrist pain usually builds up from repeated stress: hard mats, heavy ground contact, tight grips and too many balls. Improve your contact, lighten your grip, choose arm-friendly equipment, warm up and strengthen your forearms. Treat early symptoms with rest and gradual return, and get professional help if the pain persists. For more on staying healthy in golf, read golf and lower back pain.