What is a Golf Elbow Strap? (30-second definition)

A golf elbow strap is a targeted compression band worn around your forearm to reduce strain on the tendons that connect to the inside of your elbow. Unlike bulky braces, this small, padded device focuses pressure on specific muscle groups to relieve the pulling force that causes medial epicondylitis, the technical term for golfer's elbow.

What Does a Golf Elbow Strap Actually Do for Your Pain?

The strap works through counterforce, redirecting pulling force from your inflamed tendon to the strap's pressure point. When you grip your club or mouse, the strap absorbs part of the muscular tension that would normally stress the tender attachment point at your elbow.

This targeted support commonly helps with:

• Sharp twinge on the inside of the elbow during the downswing
• Achy forearm after a round or long computer session
• Weak grip or "fatigued" forearm flexors

Who a Golf Elbow Strap is Best For

Active Avery uses a strap while rehabbing mild golfer's elbow, allowing continued practice at the range without aggravating healing tissues. Desk-Job Dana wears one discreetly during long typing sessions to prevent the constant tendon pull that builds throughout her workday.

Weekend-Warrior Will slips on his strap before 18 holes as prevention, while Golden-Years Grace finds gentle support for daily tasks and light golf. Post-Op Pat only uses a strap under doctor guidance as part of structured rehabilitation.

You likely need a golf elbow strap if pain occurs with gripping but not at rest, and you feel tenderness over the bony bump on your inner elbow.

Understanding Golfer's Elbow – The "Why" Behind the Strap

What's Really Happening in Your Elbow with Golfer's Elbow

Your medial epicondyle, that bony bump on the inside of your elbow, serves as the attachment point for tendons controlling your wrist and finger flexor muscles. Repeated gripping, swinging, or typing creates tiny micro-tears in these tendons over weeks to months of overuse.

Unlike acute injuries that happen overnight, golfer's elbow typically builds gradually over 2–6 weeks as your tissues struggle to repair faster than you're creating new damage through repetitive motions. For more on prevention and recovery, see these tips for preventing elbow injuries in tennis and golf.

Golfer's Elbow vs Tennis Elbow (Inside vs Outside Pain)

Many tennis elbow straps can support golfer's elbow when the pad is positioned correctly over the inner forearm muscles rather than the outer ones.

Why a Strap Helps This Specific Injury

Counterforce reduces tendon load during grip and swing by applying pressure to the muscle belly, effectively shortening the muscle so the tendon at your elbow pulls less. Think of it like placing your hand over a stretched rope to share the tension, part of the force is absorbed by the strap pad instead of the inflamed tendon at your elbow.

How a Golf Elbow Strap Works Biomechanically – The "How" Explained Simply

Counterforce – Sharing the Load So Your Tendons Can Heal

When you grip your club for that crucial downswing, the golf elbow strap essentially becomes a mechanical assistant, reducing the workload on your already irritated medial epicondyle tendons.

This counterforce mechanism works by applying targeted pressure to the muscle belly of your forearm flexors, the muscles responsible for gripping and wrist flexion. By compressing these muscles about 2-3 inches below your elbow, the strap shortens the muscle fibers and changes the angle at which they pull on the tendon. The result? Your inflamed tendon experiences significantly less stress during every grip, swing, or lifting motion.

A golf elbow strap serves as a short- to medium-term tool, typically used over several weeks to a few months alongside proper rehabilitation. It's not a permanent solution, but rather a supportive bridge that allows your tissues to heal while you maintain controlled activity levels. For a deeper dive into how braces work for golfers, check out this elbow brace for golf guide.

Compression, Proprioception, and Pain

Beyond mechanical load-sharing, the gentle compression from a properly fitted golf elbow strap provides two additional benefits. First, it may help reduce localized swelling around the irritated tendon by promoting better circulation and lymphatic drainage in the area. Second, and perhaps more importantly, it enhances proprioception, your body's awareness of joint position and movement.

This improved body awareness means you naturally move smarter. You'll feel your elbow more clearly during your swing or daily tasks, leading to fewer painful "surprise" motions. Many golfers report that wearing a strap helps them maintain better form because they're more conscious of their arm position throughout their swing sequence.

Why a Strap is Support, Not a Standalone Cure

It's crucial to understand that a golf elbow strap doesn't repair damaged tissue, it creates a more favorable environment for healing to occur naturally. Think of it as scaffolding around a building under renovation; it provides stability and protection while the real work happens underneath.

For lasting relief, your strap use must be accompanied by:

• Load management: Fewer balls at the driving range and shorter practice sessions during initial healing phases
• Progressive strengthening: Targeted exercises to rebuild forearm and grip strength
• Mobility work: Flexibility routines for your shoulder, upper back, and wrist to address movement compensations

Choosing the Right Golf Elbow Strap for Your Body and Lifestyle

Step 1 – Match Strap Type to Your Symptoms and Activities

Your choice of golf elbow strap should align directly with when and where you experience pain. If discomfort strikes only during golf or racquet sports, a classic counterforce strap worn during activity will likely meet your needs. For those dealing with aches both at work and during play, like our desk-bound friends who also weekend golf, consider combining a low-profile strap with a compression sleeve for comprehensive support.

Skin sensitivity also plays a role in selection. If you have delicate or aging skin, prioritize soft, breathable fabric options with low-profile padding. Weekend-Warrior Will might prefer a durable, quick-adjusting strap he can toss in his golf bag, while Desk-Job Dana needs something discreet enough to wear under professional attire during long computer sessions.

Step 2 – How to Measure Your Arm for a Golf Elbow Strap

Proper sizing ensures your golf elbow strap delivers effective support without slipping or over-compressing. Sit comfortably with your affected arm relaxed and elbow bent approximately 30 degrees. Using a soft measuring tape, measure the circumference of your forearm exactly 2-3 finger widths (about 1-2 inches) below your elbow crease, this is where the strap will sit.

Most quality straps accommodate forearm circumferences ranging from 9-16 inches, but always verify the specific range before purchasing. If you're between sizes or your measurement falls at the extreme ends, consider adjustable designs with extended strap length for optimal customization. For more information on the different types of braces and their benefits, read all you need to know about elbow braces.

Step 3 – Comfort, Material, and Everyday Practicalities

Real-world usability often determines whether you'll consistently wear your golf elbow strap long enough to see benefits. Look for moisture-wicking fabrics if you tend to sweat during play or work in warmer climates. Smooth stitching and soft edges prevent irritation during 18-hole rounds or 8-hour workdays, while easy-to-adjust closures let you fine-tune pressure between holes or tasks.

Test these practical considerations: Can you wear the strap under a golf polo or dress shirt without obvious bulk? Can you quickly loosen or tighten it with one hand when needed? Does it maintain position when you swing through or reach overhead? These seemingly small details make the difference between a strap that becomes part of your routine and one that stays in the drawer. For top-rated options, browse the best selling products for elbow support.

How to Fit and Position a Golf Elbow Strap for Maximum Relief

Exact Placement – "Two-Finger Rule"

For best results, position your golf elbow strap about 1–2 inches (or roughly two finger-widths) below the crease of your elbow, directly over the muscle belly on the inside of your forearm. The padded portion should rest on the area that feels most tender when you grip or flex your wrist. Secure the strap snugly, tight enough to provide support, but not so tight that it restricts circulation or causes numbness. Always check for comfort and adjust as needed during activity.

Using a Golf Elbow Strap in Real Life – Golf, Work, and Beyond

On the Course – Before, During, and After Your Round

Establish a consistent routine to maximize your golf elbow strap benefits during play. Apply the strap 10-15 minutes before your warm-up to allow your arm to adjust to the support. Keep it on throughout practice swings and your full round, then remove it 15-30 minutes after play to let your skin breathe and recover.

During your first 2-3 weeks of strap use, combine it with a 5-minute forearm warm-up including light wrist circles and gentle stretches. Consider reducing your club-head speed or the number of balls you hit at the range while your tissues calm down and adapt to the support.

At the Office or Computer

For desk workers experiencing elbow pain from typing and mouse use, a golf elbow strap can provide relief during high-demand work periods. Wear the strap during intensive 2-3 hour work blocks when you're typing extensively or using repetitive mouse motions that aggravate your symptoms.

Schedule micro-breaks every 30-60 minutes to stretch your forearm and check strap tightness. The constant low-level gripping required for keyboard and mouse work can gradually increase tension, so periodic adjustments ensure continued comfort and effectiveness. For more on how sleeves can help, see golfers elbow sleeves: why they matter.

In the Gym, Yard, or Other Sports

Your golf elbow strap proves versatile across multiple activities beyond golf. Use it during dumbbell curls, rowing exercises, pull-ups, or when gripping yard tools and equipment. Tennis, pickleball, and baseball players often benefit from the same medial elbow support when the pad is correctly positioned.

Apply the strap before gripping heavy equipment and consider loosening it between sets or games to maintain optimal circulation. This multi-sport versatility makes a quality strap a valuable addition to any active person's support toolkit. For a clinical perspective on medial epicondylitis, visit the Mayo Clinic's golfer's elbow resource.

How Long and How Often to Wear a Golf Elbow Strap Safely

When to Start Using a Strap

Begin using a golf elbow strap when symptoms consistently appear with specific activities, every time you golf, work at the computer, or perform gripping tasks. For additional medical information, see this research on medial epicondylitis.

Frequently Asked Questions

How does a golf elbow strap relieve pain caused by golfer's elbow?

A golf elbow strap applies targeted pressure just below the elbow, which helps redirect stress away from the inflamed tendons. This counterforce reduces the strain on sore muscles during gripping and swinging motions, easing pain and allowing for more comfortable movement.

Who can benefit most from wearing a golf elbow strap during activities?

Anyone experiencing discomfort from repetitive forearm movements can benefit, including recreational athletes like Active Avery, desk workers like Dana, and weekend sports lovers like Will. It’s especially helpful for those recovering from minor injuries or looking to prevent further irritation during daily activities or sports.

What is the proper way to fit and position a golf elbow strap for maximum effectiveness?

Place the strap about 1 to 2 inches below the inside of your elbow, where it can apply pressure to the forearm muscles. It should feel snug but not too tight, enough to provide support without cutting off circulation or causing discomfort.

How long and how often should I wear a golf elbow strap to ensure safe and effective use?

Wear the strap during activities that trigger pain or strain, such as golfing, typing, or lifting. It’s best to start with shorter periods to gauge comfort, then gradually increase wear time as needed, always ensuring it doesn’t cause numbness or irritation.