Inner Elbow Pain? These Muscles Could be to Blame
- Benjamin Mishleau
- Mar 25
- 6 min read
John, a recently retired man, was eager to spend his newfound free time on the golf course. Playing several rounds a week, he quickly increased his time swinging clubs without considering the toll it might take on his body. After a few months, he began experiencing a persistent, nagging pain on the inner side of his elbow. At first, he dismissed it as minor soreness, but as the discomfort worsened, gripping his club and making full swings became increasingly painful. Concerned that his favorite pastime was at risk, he sought help to understand what was going on.
After an assessment, a therapist identified that John’s pain was caused by trigger points in the muscles responsible for gripping and flexing the wrist, and straightening the elbow. The repetitive strain from his golf swing had caused these muscles to tighten, referring pain to his inner elbow. Through a combination of targeted massage, and corrective exercises John found relief. Within a few weeks of consistent treatment and slight adjustments to his golfing routine, he was able to return to the course without pain, ensuring that he could continue enjoying his retirement hobby without discomfort.
Could overworked muscles be causing your inner elbow pain too? Let’s explore how muscles become overused and which ones might be responsible for your symptoms.
How Overused Muscles can Cause Inner Elbow Pain
Before exploring how muscles could be contributing to your pain, it's important to acknowledge that inner elbow pain, commonly called golfer's elbow, can stem from various causes that are not muscle-related, some of which may be serious. While massage and exercise can often provide relief regardless of the source, it's always a good idea to consult a professional who can assess your condition and determine if further medical attention is necessary.
When a muscle is overused—kept in a tight or constricted state for too long—it becomes fatigued and tense, much like you might feel after a stressful, overbooked week. Over time, or after a traumatic overload event, the muscle can lock into this tight position, forming painful knots known as trigger points. These knots don’t just cause localized pain; they can pull on surrounding muscles, restrict movement, and even contribute to joint dysfunction.
Inner elbow pain can be caused by triggered muscles in the upper arms, forearms, chest, or shoulders. Various activities can cause the symptoms, like carrying a heavy bag or backpack, chronic chest breathing, or any activity that requires significant movement of the wrists and arms. While the inner elbow may be the primary area of pain, the discomfort can at times radiate up towards the shoulder or down towards the wrist. At times the elbow can become hypersensitive to touch. These symptoms can be concerning, but the good news is that they are often easy to resolve. At the end of this article, you'll find helpful tips on how to address and relieve triggered muscles.
My exploration into how overused and triggered muscles impact daily life has been deeply influenced by Myofascial Pain and Dysfunction: The Trigger Point Therapy Manual by Dr. Janet G. Travell and Dr. David G. Simons. This comprehensive two-volume set transformed my approach to massage, allowing me to provide lasting relief to my clients. For a more accessible, hands-on resource, I highly recommend The Trigger Point Therapy Workbook by Clair Davies, NCTMB, which breaks down these concepts into a practical, easy-to-follow guide for self-treatment.
Muscles the can Create Pain in the Inner Elbow
Now that we've explored how muscles can contribute to or even cause pain in the inner elbow, let's take a closer look at the specific muscles that may be responsible. While there's much more to say about each one, I've highlighted the key points that you should know. If any of these symptoms sound familiar, be sure to check out the section below on what you can do to find relief.
Triceps
The triceps is a large, three-headed muscle that runs along the back of the upper arm. Its primary function is to extend the elbow, allowing you to straighten your arm. Additionally, it plays a crucial role in stabilizing the shoulder joint, helping to keep the upper arm securely in its socket during movement.
Symptoms it can Cause:
Pain in the inner elbow
Hypersensitivity in the elbow
Pain in the back of the upper arm
How it can be Overused:
Any strong, repetitive, pushing action
Holding something for a long period of time
Flexor Carpi Ulnaris
The flexor carpi ulnaris is a muscle located on the inner side of the forearm, extending from the medial epicondyle of the humerus down to the pisiform bone in the wrist. Its primary function is to flex the wrist, bringing the hand inward while also tilting it toward the pinky side. This muscle plays a crucial role in grip strength and wrist stability, making it essential for activities that involve holding, lifting, or rotating the wrist.
Symptoms it can Cause:
Pain in the inner elbow
Pain in the outer side of the wrist
How it can be Overused:
Excessive gripping, pulling, and other motion of the hands
Pectoralis Major
The pectoralis major is the largest and most prominent of the four pectoral muscles that make up the muscular structure of the chest. It extends from the clavicle, sternum, and upper ribs, attaching to the upper arm bone (humerus). This powerful muscle is responsible for inwardly rotating the arm, as well as moving it forward, across the body, and downward. The pectoralis major plays a crucial role in pushing motions, such as during push-ups, bench presses, and other upper-body movements.
Symptoms it can Cause:
Pain in the inner arm and elbow
Pain in the outer wrist
Pain in the chest and front of the shoulder
How it can be Overused:
Repetitive movement and use of the arms
Carrying a heavy backpack
Pectoralis Minor
The pectoralis minor is a small but important muscle located beneath the larger pectoralis major. It originates from the upper ribs and attaches to the coracoid process of the scapula (shoulder blade). This muscle plays a key role in stabilizing the shoulder by helping to position the scapula, allowing for proper arm movement and posture. It assists in movements such as pulling the shoulder forward and downward, which is essential for activities like reaching, pushing, and lifting.
Symptoms it can Cause:
Pain in the inner elbow and forearm
Pain in the front of the shoulder
How it can be Overused:
Hyperventilation or a tendency towards chest breathing
Whiplash
Carrying a heavy purse or backpack
Slouched or hunched posture
How Do We Fix Triggered Muscles?
The good news is that triggered muscles can often be relatively quick and easy to "un-trigger." However, if you continue the activity that caused the issue in the first place, the muscle will likely become triggered again. Consider how you can modify or mediate these triggers—for example, start using a backpack with wheels, or find ways to carry a lighter bag. For activities that cannot be adjusted, consistently applying the following two steps can help keep your pain significantly reduced.
Step 1: Relax the Muscle
The first step in releasing a triggered muscle is to relax it. Whether through using self-massage of your chest and forearms with a tennis ball or your hands, or seeking the help of a professional massage therapist, massage is the most effective way to ease muscle tension and restore movement. If you're interested in learning more about self-massage, I highly recommend The Trigger Point Therapy Workbook by Clair Davies, NCTMB.
Step 2: Strengthen and Stabilize
Relaxing the muscle alone is not enough. The reason it became overworked in the first place is often due to weakness—either in the muscle itself or in surrounding muscles that failed to provide adequate support. Often in the case of the inner elbow a contributing cause of pain is having an overly constricted chest and an overstretched back from the chronic poor posture that many of us have. Developing a targeted corrective exercise routine to strengthen and stabilize your chest, back, and arms is essential for long-term relief. These exercises normally don’t require a gym and usually take just a few minutes each day, but the benefits will be well worth the effort!
If you are currently dealing with inner elbow pain, schedule a consultation with me today to see how we can work together to help you feel and move better!
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