Red flag check: get evaluated promptly for numbness or tingling into the ring or pinky finger, major swelling, visible deformity, fever, traumatic injury, unexplained weakness, or pain that keeps worsening despite backing off load.
Slow wrist flexion curl
- Sit with forearm supported and palm up.
- Let the wrist move through a comfortable range.
- Curl up for 2 to 3 seconds.
- Lower for 3 to 4 seconds.
- Start with 2 sets of 8 to 12.
Dumbbell pronation and supination
Hold one end of a light dumbbell or hammer so the lever is short. Rotate palm up and palm down slowly. Move your hand farther from the weight only when symptoms are stable.
Progression rules
- Increase reps before load.
- Use next morning symptoms as the report card.
- Do not chase fatigue if pain is rising.
- Keep golf volume lower while adding new rehab load.
When to stop
Stop if pain is sharp, symptoms spread, grip becomes weak, or tingling appears. Those are not normal “good burn” signals.
Next useful pages
Tool
Elbow pain quiz
Sort likely golfer’s elbow, tennis elbow, mixed pain, unclear pain, or red flag symptoms.
Treatment
Treatment plan
Load control, staged tendon loading, and golf exposure without magic-cure claims.
Rehab
Exercise progression
Isometrics, slow wrist flexion, rotation control, grip endurance, and golf return.
Golf
Return to golf
A staged route from putting and chipping back to full swings.