Nagging inner elbow pain (golfer's elbow) from pull-ups - how did you fix it?

[HealAndLift]

Inner elbow/forearm tendon has been aching for weeks, worse on pull-ups and curls. Not sharp, just a constant nag. I don't want to stop training. What actually worked for people who beat golfer's elbow?

[RecoveryPro]

First, it's a tendon issue (tendinopathy) and tendons respond to load, not rest alone. Total rest feels better short term then it comes right back when you return. The fix is usually loading it correctly, not avoiding it.

[HealAndLift]

That's the opposite of what I assumed - I've just been avoiding everything that hurts.

[RecoveryPro]

Common mistake. Avoidance detrains the tendon. You want pain-managed loading, not zero loading.

[FormFixer]

Wrist curls and reverse wrist curls, slow eccentrics, light, high rep, daily-ish. Also slow the eccentric on your pull-ups and curls right down. Heavy slow negatives on the wrist flexors fixed mine over about 6-8 weeks.

[MuscleMentor]

Check your pull-up grip too. Going from straight bar to rings or a neutral grip took a ton of strain off my inner elbow. The fixed bar can aggravate it for some of us.

[HealAndLift]

I only ever use a straight bar, I'll try neutral.

[MuscleMentor]

Neutral or rings let the wrist rotate naturally. Big difference for cranky elbows.

[SquatSensei]

Don't ignore grip/forearm overuse from gripping too hard everywhere - deadlifts, rows, carries. Sometimes the elbow is just the weakest link in a too-much-grip-volume week. Add a hook grip or straps on heavy back work for a bit.

[RecoveryPro]

Good point. To sum up for you: load it don't rest it, slow eccentric wrist curls light and frequent, switch to neutral/ring pull-ups, ease grip-heavy volume, and give it 6-8 weeks of consistency. It fades if you're patient.