Elbow Pain From Golf, Gardening or Gripping?

Why Does Your Elbow Hurt After Repetitive Activity?

Our bodies are incredibly good at adapting to what we repeatedly ask them to do.

That’s one reason exercise works so well, but it can also become a problem when the same movements are repeated for hours at a time.

Activities such as pulling weeds, swinging a golf club or tennis racket, using tools, and repeatedly lifting or carrying objects can place ongoing stress on the muscles and tendons of the forearm and elbow.

Over time, you may begin to notice:

• Tightness in the forearm
• Tenderness around the elbow
• Wrist stiffness
• A weaker grip
• Discomfort during everyday activities

The answer isn’t necessarily to stop doing everything you enjoy.

Instead, it may be time to give the area a little more attention.

Can Forearm Stretching Help?

Forearm stretches and mobility exercises can help address tightness and improve movement around the wrist and elbow.

Because the muscles of your forearm are heavily involved in gripping and wrist movement, repetitive activity can leave those tissues feeling restricted.

Targeted stretching can be a good first step.

Try it: Forearm Stretch

But we don’t want to stop there.

Why Isn’t Stretching Alone Enough?

Feeling looser is helpful, but the bigger goal is to build an elbow that can better handle the activities you’re asking it to perform.

At Fitness Together Burlington, we use a simple two-step approach:

1. Improve mobility.
Use targeted forearm stretching to address tightness and improve comfortable movement.

2. Build strength.
Gradually strengthen the muscles and tendons surrounding the elbow so they’re better prepared for gripping, lifting, swinging, and other repetitive activities.

See the exercises: Elbow-Specific Stretching and Strengthening

What Activities Can Benefit From Better Elbow Strength?

You don’t need to be an athlete to benefit from stronger forearms and elbows.

The same muscles are involved when you:

• Golf
• Play tennis or pickleball
• Garden
• Use hand tools
• Carry groceries
• Lift your grandchildren
• Perform household projects

That’s why elbow strength isn’t simply about improving exercise.

It’s about making the activities you already enjoy easier and more comfortable.

How Can Fitness Together Burlington Help?

At Fitness Together Burlington, mobility and strength work are personalized to the individual.

Our personal training and Stretch Therapy & Recovery programs can address how you move, where you feel restricted, and what activities you want to keep doing.

The goal isn’t simply temporary relief.

It’s to help you move better, get stronger, and build a body that is better prepared for everyday life.

What’s the Bottom Line?

If repetitive gripping, swinging, or lifting is leaving your elbow feeling tight or achy, stretching may be a useful first step—but it shouldn’t necessarily be the last one.

Improve the movement. Then strengthen it.

That combination can help you build more resilient muscles around the elbow so you can keep gardening, golfing, playing tennis, lifting, and doing the things you enjoy.

Frequently Asked Questions

Why does my elbow hurt after golf or gardening?

Repetitive gripping, swinging, and tool use can place repeated stress on the muscles and tendons of the forearm and elbow, which may lead to tightness or discomfort.

Can forearm stretches help elbow discomfort?

Forearm stretches may help reduce feelings of tightness and improve mobility around the wrist and elbow.

Should I strengthen my elbow if it feels tight?

Strengthening may be useful once movement is comfortable. A progressive program can help build the muscles surrounding the elbow and forearm rather than relying only on stretching.

What exercises help strengthen the elbow?

Exercises involving controlled wrist, forearm, gripping, and elbow movements can be used depending on the individual and the source of the discomfort.

When should elbow pain be checked by a medical professional?

If pain is severe, worsening, associated with significant swelling, weakness or numbness, or isn’t improving, it’s appropriate to speak with a qualified healthcare professional before continuing to exercise.

Want help improving your mobility and strength? Schedule a Complimentary Fit Evaluation at Fitness Together Burlington.