Golfer’s Elbow in Remote Workers: Causes, Symptoms, and Prevention

Golfer’s elbow is a condition many remote workers experience without knowing its name. It often begins as a mild ache on the inner side of the elbow after long hours of typing or mouse use. Because the pain is not dramatic at first, it is easy to dismiss. Over time, however, it can start to interfere with comfort, productivity, and daily tasks.

Medically, golfer’s elbow is known as medial epicondylitis. It is also referred to as flexor tendinopathy of the elbow. Despite the name, it is not caused by playing golf. The condition affects the tendons that attach the forearm muscles to the inner elbow. These muscles control gripping, wrist flexion, and fine hand movements, which are heavily involved in computer and remote work.

What Causes Golfer’s Elbow in Remote Workers?

Golfer’s elbow develops when the tendons on the inner elbow are repeatedly stressed. In remote workers and DSE users, this stress often comes from prolonged typing, continuous mouse use, unsupported forearms, or poor wrist alignment during work.

Rather than a single injury, the condition develops gradually. Repetitive low-level strain reduces the tendon’s ability to repair itself. Over time, this leads to irritation, pain, and reduced tolerance to everyday hand and arm activities.

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Stages of Golfer’s Elbow Progression

Golfer’s elbow typically follows a gradual pattern.

In the early stage, discomfort is mild and usually appears during or after work. Rest often provides temporary relief, which may delay early intervention.

In the middle stage, pain becomes more frequent and noticeable. Activities such as typing for long periods, gripping a mouse, or lifting light objects may trigger symptoms. The inner elbow often feels tender to touch.

In advanced stages, pain may persist even when the arm is at rest. Grip strength often decreases, and simple tasks such as opening containers or carrying items can become uncomfortable. Recovery tends to be slower without proper treatment.

Symptoms of Golfer’s Elbow Remote Workers Should Watch For

Symptoms often start subtly and worsen gradually.

1. Inner elbow pain or tenderness

Pain is usually felt around the bony area on the inside of the elbow and may increase with hand use.

2. Weak grip strength

Tasks such as holding a mouse, lifting a cup, or opening bottl6 may feel unusually tiring.

3. Pain during typing or mouse use

Repetitive wrist and finger movements increase strain on the affected tendons.

4. Morning stiffness around the elbow

Reduced movement overnight can cause stiffness that eases as the day progresses.

5. Forearm discomfort or radiating pain

Pain may extend down the forearm due to shared muscle involvement.

Treatment Options for Golfer’s Elbow

Treatment focuses on reducing strain while supporting tendon recovery. Activity modification is key. This involves improving workstation ergonomics, supporting the forearm, and maintaining a neutral wrist position rather than complete rest.

Pain relief may include ice application and gentle stretching. Physiotherapy is often effective, as it focuses on restoring tendon strength, improving flexibility, and correcting movement patterns that overload the elbow. Medication or injections may be considered in selected cases but are not usually the first line of treatment for these conditions.

How Remote Workers Can Prevent Golfer’s Elbow

Prevention relies on consistent, practical habits.

1. Supporting the forearm during work reduces constant tendon loading.

2. Avoiding prolonged gripping of the mouse limits unnecessary muscle tension.

3. Taking short movement breaks every hour allows tissues to recover from sustained strain.

4. Regular forearm stretching improves flexibility and circulation.

5. Using ergonomic keyboards and mice helps reduce wrist and finger overload. 

Early discomfort should not be ignored. Addressing symptoms at the mild stage helps prevent progression into long-term pain.

Golfer’s elbow is a condition that reflects how repetitive work affects the body. When you combine awareness and early adjustments, you can protect your elbow health and work more comfortably over time.