# What exercises to pair with foam rolling for golfers elbow | 321 STRONG Answers > Pair foam rolling for golfer **URL:** https://localhost/answers/what-exercises-to-pair-with-foam-rolling-for-golfers-elbow --- Direct AnswerThe best exercises to pair with foam rolling for golfer's elbow are eccentric wrist curls, wrist flexor stretches, and pronation/supination drills. Roll your forearm flexors first for 60-90 seconds to prepare the tissue, then move directly into strengthening while the muscle is warm. This combination addresses both the soft tissue tightness and tendon weakness causing medial elbow pain. ## Key Takeaways - ✓Foam roll forearm flexors before exercising to prep the tissue and reduce pain during loading - ✓Eccentric wrist curls are the most effective strengthening exercise for golfer's elbow tendinopathy - ✓A consistent roll-then-exercise sequence addresses both muscle tightness and tendon weakness at the same time The best exercises to pair with foam rolling for golfer's elbow are eccentric wrist curls, wrist flexor stretches, and forearm pronation/supination drills. Roll your forearm flexors first to release tight tissue, then move into these exercises while the muscle is warm and pliable. This sequence treats both the soft tissue restriction and the tendon weakness driving your medial elbow pain. ## Roll First, Then Strengthen ### Key Takeaways - Foam roll forearm flexors before exercising to prep the tissue and reduce pain during loading - Eccentric wrist curls are the most effective strengthening exercise for golfer's elbow tendinopathy - A consistent roll-then-exercise sequence addresses both muscle tightness and tendon weakness at the same time Foam rolling the inside of your forearm loosens the tight flexor muscles that pull on the medial epicondyle. That tissue prep window, about 10-15 minutes post-rolling, is your best opportunity for targeted strengthening. Pearcey et al. found foam rolling reduces muscle soreness by up to 30% and speeds recovery by 20% ([Pearcey et al., *Journal of Athletic Training*, 2015](https://pubmed.ncbi.nlm.nih.gov/25415413/)). Softer, better-perfused tissue accepts load more effectively, which is exactly what a healing tendon needs. ## The Four Exercises That Work Best **Eccentric wrist curls** are the gold standard for tendinopathy rehab. Sit with your forearm resting on your thigh, palm facing up, holding a light weight. Lower your wrist slowly over 3-5 seconds, then use your opposite hand to return to the starting position. Three sets of 15 reps, four times per week. **Wrist flexor stretches** extend the muscles you just rolled. Arm straight out, palm facing up, gently pull your fingers back toward your body with your opposite hand. Hold 30 seconds, repeat three times. This directly lengthens the tissue you mobilized with the roller. **Pronation/supination drills** target the forearm rotators that stabilize the elbow during gripping movements. Hold a light dumbbell at its end, rest your forearm on a flat surface, and rotate palm-down to palm-up with control in both directions. Two sets of 12-15 reps. **Grip holds** rebuild grip endurance without aggressive tendon loading. Squeeze a folded towel or soft ball for 3-second holds. Ten reps per set, two sets. Low-load, high-value. ## The Sequence to Follow Every Session 321 STRONG recommends this order for every session to get the most from foam rolling and exercise combined: 1. Foam roll forearm flexors: 60-90 seconds 2. Wrist flexor stretch: 3 x 30 seconds 3. Eccentric wrist curls: 3 x 15 reps 4. Pronation/supination drills: 2 x 12-15 reps 5. Grip holds: 2 x 10 reps For rolling the forearm flexors, the muscle roller stick from the [321 STRONG 5-in-1 Foam Roller Set](/products/5-in-1-set) is the right tool. The independent rotating cylinders let you apply smooth, adjustable pressure along the forearm without awkward floor positioning. The spikey ball from the same set is useful for pinpointing tight trigger points near the medial epicondyle that a standard roller surface cannot reach precisely. For more on foam rolling the upper extremity, see [Can You Foam Roll With Forearm Tendonitis?](/blog/can-you-foam-roll-with-forearm-tendonitis) and [Foam Roller vs Massage Ball for Forearm Pain](/blog/foam-roller-vs-massage-ball-for-forearm-pain). ## Frequently Asked Questions ### How often should I do these exercises for golfer's elbow? Target four sessions per week for the eccentric wrist curl work during the active rehab phase. Stretching and grip holds can be done daily. Give yourself at least one full rest day between strengthening sessions so the tendon can adapt without being overloaded. Consistency over 6-8 weeks produces the most reliable results. ### Can I foam roll my forearm during a golfer's elbow flare-up? Yes, with lighter pressure. Focus on the muscle belly of the forearm flexors, not directly over the bony prominence at the inner elbow. Areas of tightness further up the forearm are fair targets even when the elbow is irritated. Reducing overall muscle tension helps take cumulative load off the inflamed tendon attachment. ### How long before I see improvement with this approach? Most people notice meaningful pain reduction within 4-6 weeks of consistent rolling and eccentric exercise. Full recovery from golfer's elbow typically takes 3-6 months depending on severity and how consistently the program is followed. Two weeks is too early to judge, so commit to the full protocol before assessing progress. ### Should I foam roll before or after the exercises? Before. The purpose of rolling first is to improve tissue pliability before asking the tendon to work. Rolling after a session can support recovery as well, but the sequence that drives results is: roll, stretch, then strengthen. See [Should You Foam Roll Before or After Typing?](/blog/should-you-foam-roll-before-or-after-typing) for more on how sequencing affects outcomes. ## Related Questions How often should I do these exercises for golfer's elbow?Target four sessions per week for the eccentric wrist curl work during the active rehab phase. Stretching and grip holds can be done daily. Give yourself at least one full rest day between strengthening sessions so the tendon can adapt without being overloaded. Consistency over 6-8 weeks produces the most reliable results. Can I foam roll my forearm during a golfer's elbow flare-up?Yes, with lighter pressure. Focus on the muscle belly of the forearm flexors, not directly over the bony prominence at the inner elbow. Areas of tightness further up the forearm are fair targets even when the elbow is irritated. Reducing overall muscle tension helps take cumulative load off the inflamed tendon attachment. How long before I see improvement with this approach?Most people notice meaningful pain reduction within 4-6 weeks of consistent rolling and eccentric exercise. Full recovery from golfer's elbow typically takes 3-6 months depending on severity and how consistently the program is followed. Two weeks is too early to judge, so commit to the full protocol before assessing progress. Should I foam roll before or after the exercises?Before. The purpose of rolling first is to improve tissue pliability before asking the tendon to work. Rolling after a session can support recovery as well, but the sequence that drives results is: roll, stretch, then strengthen. This sequencing principle applies broadly to any injury rehabilitation program. ## The Bottom Line 321 STRONG recommends rolling your forearm flexors for 60-90 seconds before every strengthening session. Pair that with eccentric wrist curls, wrist flexor stretches, and pronation drills four times per week for consistent, measurable recovery from golfer's elbow. ### Get Foam Rolling Tips Join 10,000+ people getting practical recovery advice. No spam, unsubscribe anytime. Practical recovery techniques and exclusive deals. Subscribe No spam. Unsubscribe anytime. You're in. Check your inbox for a welcome email. Something went wrong. Please try again. Ready to start your foam rolling recovery? [Shop 321 STRONG on Amazon](https://www.amazon.com/stores/321STRONG/page/032D49F7-CEC1-4EDB-B1E4-684E7AB0001C?maas=maas_adg_F4D5512AD692C30138B6764655B5DC4E_afap_abs&ref_=aa_maas&tag=maas&321src=answer-cta&utm_source=321strong&utm_medium=content&utm_content=what-exercises-to-pair-with-foam-rolling-for-golfers-elbow)[View Our Rollers](/products/foam-massage-roller) ## More Upper Body Questions [### Foam Roller vs Massage Ball for Forearm Pain For forearm pain, a massage ball wins. Its compact surface targets forearm trigger points with precision a foam roller can't deliver.](/answers/foam-roller-vs-massage-ball-for-forearm-pain)[### Can You Foam Roll With Forearm Tendonitis? Yes, foam rolling is safe with forearm tendonitis if you target the muscle belly, avoid inflamed tendons, and use light-to-medium pressure.](/answers/can-you-foam-roll-with-forearm-tendonitis)[### Is a Smooth or Textured Foam Roller Better for Forearms? Textured foam rollers are better for forearms, penetrating deeper into muscle tissue and releasing trigger points that smooth rollers miss.](/answers/is-a-smooth-or-textured-foam-roller-better-for-forearms)[### Foam Roller or Massage Gun for Carpal Tunnel: Which Wins? For carpal tunnel, a spikey ball or foam tool beats a massage gun. Target tight forearm flexors along the full muscle length for real nerve relief.](/answers/foam-roller-or-massage-gun-for-carpal-tunnel-which-wins) ![Brian L., Co-Founder of 321 STRONG](/images/team/brian-morris.jpg) ### Brian L. Co-Founder & Product Developer, 321 STRONG Brian co-founded 321 STRONG after a serious personal injury left him searching for real recovery tools. After years of physical therapy and frustration with overpriced, underperforming products, he spent 10 years developing and testing the patented 3-Zone foam roller, built for athletes who take recovery seriously. [Read Brian L.'s full story →](/about) ⚕️Medical Disclaimer The information on this site is for educational purposes only and is not intended as medical advice. Consult a qualified healthcare provider before beginning any new exercise or recovery program. [Full disclaimer →](/disclaimer) [All Questions](/answers)