Golfer's elbow, or medial epicondylitis, is a common overuse injury affecting the inner side of the elbow. Despite the name, you don’t need to be a golfer to develop it. People who frequently grip, lift, or type can also experience this painful condition.
Fortunately, Bob and Brad—the internet's most trusted physical therapists—have shared an effective self-massage routine to help relieve symptoms and promote healing right at home.
What Causes Golfer's Elbow?
Golfer's elbow occurs when repetitive wrist flexion or gripping causes microtears in the tendon connecting your forearm muscles to the medial epicondyle (the bony bump on the inside of your elbow). Common triggers include:
- Sports like golf, tennis, or weightlifting
- Typing or using tools
- Repetitive manual labor
Technique 1: Cross-Fiber Friction Massage
This method breaks up scar tissue and improves circulation to aid recovery.
How to do it:
- Use your thumb or fingers to locate the sore spot near the inner elbow.
- Apply firm pressure across the muscle fibers, not along them.
- Massage for 30–60 seconds. If it feels okay, continue up to 15 minutes per session.
- Repeat 3 times a day for best results.
Note: Stop if the pain intensifies.
Technique 2: Use a Massage Gun
To reduce hand fatigue and improve effectiveness, Bob and Brad recommend a massage gun.
How to use it:
- Attach a round massage head.
- Apply the gun sideways to the forearm muscle belly.
- Avoid pressing directly on the tendon at first—work your way closer as tolerated.
- Back off if discomfort increases.
Bonus Tip: McKenzie Tendon Prep
This is a gentle technique to warm up the sore tendon before massage:
- Place your thumb directly on the tendon.
- With light pressure, bend your wrist 10 times.
- Adjust intensity based on comfort—it should feel relieving, not aggravating.
Forearm Stretching for Long-Term Relief
Tight forearm muscles add tension to the elbow. Incorporate stretching to prevent recurrence:
- With your elbow bent at your side, rotate your palm up and down.
- Use the opposite hand to gently stretch the wrist (hold the wrist, not the hand).
- Do this daily to improve flexibility.
Final Thoughts
Whether you're an athlete, office worker, or stay-at-home parent, these Bob and Brad-approved self-massage techniques—combined with smart tools like massage guns—can help you recover faster and get back to your routine. Add in some stretching, and you'll be on the path to long-term relief from golfer's elbow.
The Bottom Line
Massage guns can be fantastic tools for the right situations, but they're not appropriate for every body part or condition. By avoiding these 10 danger areas, you can safely enjoy the benefits of percussion therapy without risking injury or complications.
Always start with the lowest setting when trying a massage gun for the first time, and remember that more pressure isn't always better. When in doubt, consult with a physical therapist or healthcare provider about the safest way to use your massage gun for your specific needs.
Recommended Massage Guns for Safe Recovery
The Ultimate Compact Massage Gun with Dual Therapy
The C2 Pro combines percussion therapy with innovative heat and cold treatment options in a compact design. With moderate power and multiple speed settings, this versatile massage gun works effectively for most users.
The Best Mini Massage Gun for On-The-Go
Don't let its mini size fool you—the Q2 Pro delivers decent power and dual heat/cold therapy in an ultra-portable package. Ideal for on-the-go recovery, this lightweight device fits easily in gym bags or purses while maintaining enough strength for effective muscle release. Perfect for travelers and busy professionals.
The Most Powerful Massage Gun for Professional Recovery
The D6 Pro offers exceptional power that rivals professional devices at an accessible price point. With industry-leading stall force and amplitude, it's designed for deep tissue work on dense muscles. Athletes and bodybuilders will appreciate its professional-grade performance for serious recovery needs.
FAQs About Massage Gun Safety
Q: Can I use a massage gun every day? A: For most healthy individuals, daily use on appropriate areas is fine, but it's best to give tissues a chance to recover between sessions.
Q: How long should I use a massage gun in one area? A: Generally, 1-2 minutes per muscle group is sufficient. Longer isn't necessarily better.
Q: Are cheaper massage guns safe to use? A: Quality varies widely. Look for reputable brands with safety features and multiple head attachments for versatility.
Q: Can children use massage guns? A: With supervision and on appropriate settings, older children may benefit, but always consult with a pediatrician first.
Q: Should massage guns hurt during use? A: No. You should feel pressure and perhaps mild discomfort, but never pain. If it hurts, stop immediately.
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