RSI guide · Elbow

Golfer's Elbow

Golfer’s elbow causes pain on the inside of the elbow. It’s an overuse injury often linked to repetitive gripping, typing and mouse use.

By the No More Pain Ergonomics team · Australian ergonomic specialists since 2013 · Updated November 2026

Quick answer

Golfer’s elbow (medial epicondylitis) is irritation of the tendons that attach the wrist and finger flexor muscles to the inside of the elbow. Repetitive gripping, clicking and typing are common causes at work. Reduce load by loosening your grip, using a mouse that fits your hand, keeping your wrists straight, supporting your forearms and taking regular breaks.

In this guide

What is golfer’s elbow?

Golfer’s elbow, or medial epicondylitis, is pain and tenderness on the inside of the elbow where the forearm flexor muscles attach. These are the muscles that bend your wrist and fingers and help you grip. Repeated use can cause small tears and irritation in the tendon. You don’t need to play golf to develop it.

Symptoms

Inner elbow pain

Pain on the inside of the elbow that can spread down the forearm.

Pain when gripping

Discomfort when squeezing, lifting or shaking hands.

Stiffness

A stiff elbow, especially in the morning.

Hand symptoms

Weakness or tingling in the ring and little fingers in some people.

Why computer use causes it

Clicking mouse buttons, gripping the mouse and repeatedly bending the fingers to type all use the forearm flexor muscles. Resting the inside of your forearm on a hard desk edge can add pressure in the same area. Over long days, this combination can irritate the tendon.

Ergonomic changes that help

  1. Hold the mouse loosely. Choose one that fits your hand so you don’t need to squeeze it.
  2. Reduce clicking force. Use a mouse with light-touch buttons and use keyboard shortcuts where you can.
  3. Keep your wrists straight while typing — avoid bending them up or down.
  4. Avoid hard edges. Don’t rest the inside of your forearm on the edge of the desk; use a padded forearm support instead.
  5. Keep your elbows relaxed at roughly 90° with the mouse close to the keyboard.
  6. Take micro-breaks every 20–30 minutes.

Recommended equipment for golfer’s elbow

Ease Vertical Ergonomic Mouse
Ease Vertical Ergonomic MouseRelaxed handshake grip.Best for: Medium-hand users seeking ergonomic pain reliefView product
Evoluent Vertical Mouse - D Series
Evoluent Vertical Mouse - D SeriesLow-force clicking with sizes for small to large hands.Best for: Right-handed users, small to large handsView product
ErgoSlider Plus+ Mouse
ErgoSlider Plus+ MouseNo gripping required.Best for: Left and right-handed users wanting minimal reachView product
Compact Mini Ergonomic Keyboard
Compact Mini Ergonomic KeyboardCompact, low-profile keys.Best for: Users wanting compact keyboards and reduced mouse reachView product
Folding Ergo4arm Ergonomic Arm Rest
Folding Ergo4arm Ergonomic Arm RestPadded forearm support instead of a hard desk edge.Best for: Desk users needing forearm and shoulder supportView product
Gliding Wrist Support
Gliding Wrist SupportSupports the hand and moves with your mouse.Best for: Wrist and forearm pain during mouse useView product

Shop ergonomic mice

Treatment

Like tennis elbow, golfer’s elbow usually improves with relative rest, activity modification and a graded strengthening program. See your GP or Physiotherapist for diagnosis and a treatment plan.

Frequently asked questions

What is the difference between tennis elbow and golfer’s elbow?

Tennis elbow affects the outside of the elbow, where the wrist extensor muscles attach. Golfer’s elbow affects the inside of the elbow, where the wrist and finger flexor muscles attach.

Can typing cause golfer’s elbow?

Repetitive finger and wrist movements from typing and clicking load the forearm flexor muscles and can contribute to golfer’s elbow, especially with long hours and few breaks.

What mouse is best for golfer’s elbow?

A mouse that fits your hand and needs minimal grip and light clicks — such as a vertical mouse or a centred roller mouse — reduces load on the flexor muscles.

Related guides

This guide provides general ergonomic information only and is not a substitute for medical advice, diagnosis or treatment. If you have ongoing or worsening symptoms, see your GP or a health professional such as a Physiotherapist, Hand Therapist or Occupational Therapist.

No More Pain Ergonomics · nomorepainergonomics.com.au/pages/golfers-elbow · 1300 898 965 · info@nomorepainergonomics.com.au · Updated November 2026

Questions? We're here to help

Our ergonomic team can help with product advice, orders and anything else you need.

Contact us Call 1300 898 965