How To Prevent Pain On The INSIDE of Your Elbow

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Working on a production line often involves repetitive movements, which can lead to muscle imbalances, stiffness, and overuse injuries, particularly on the inside of the elbow. One of the most common causes of this pain is golfer’s elbow (medial epicondylitis).

Golfer’s elbow occurs due to overuse of the forearm flexor muscles, which are responsible for bending the wrist and fingers toward your wrist. This condition typically results from repetitive activities such as gripping, lifting, or repetitive wrist movements.

Here is some general advice. Best to always consult with a medical professional, however.

✅ 1. Strengthen the Forearm Flexors 1

• Sit with forearm resting on your thigh or table, palm up

• Hold a light weight (or water bottle), curl the wrist up

• Lower slowly

• 2–3 sets of 12–15 rep

✅ 2. Strengthen the Forearm Flexors 2

• Use your other hand to help lift the weight up

• Slowly lower it down using the working hand only

• Focus on control and slow movement

• 2 sets of 10–12 reps

✅ 3. Stretch the Wrist Flexors

• Extend your arm straight, palm up

• Use your other hand to gently pull your fingers back

• Hold 20–30 seconds, repeat 2–3 times per side

✅ 4. Modify Grip Technique

• Avoid over-gripping tools or parts

• Use padded gloves or tools with ergonomic handles if possible

• Let the larger muscles (shoulders, back) help with lifting tasks

✅ 5. Take Micro-Breaks

• Microbreak (30-second breaks every 30 minutes)

• Shake out your hands and wrists

• Roll your shoulders and stretch during downtime

• Alternate tasks when possible to avoid constant repetition