12-Week Golf Elbow Pain Plan

Rebuild your grip, quiet your elbow, get back to swinging.

Whether it's golfer's elbow on the inside or tennis elbow on the outside, this plan targets the root cause — not just the symptoms. You'll systematically rebuild forearm tendon capacity, restore wrist and elbow mobility, and correct the shoulder mechanics that often drive elbow pain in the swing.

Everfit App

Full program with videos, tracking, and direct access to your coach.

Get on Everfit - $259

PDF Version

$79 one-time — self-guided PDF, no app required.

What You'll Build

The areas this program targets

Forearm Tendon Capacity

Grip Strength

Wrist & Elbow Mobility

Shoulder & Scapular Support

How It's Structured

The 3-phase progression

Phase 1

Weeks 1-4

Calm the irritated tissue, restore joint mobility, and begin low-load tendon work your elbow can actually tolerate.

Phase 2

Week 5-8

Progress load on the forearm tendons, build grip and wrist strength, and address the shoulder mechanics contributing to the problem.

Phase 3

Weeks 9-12

Heavy progressive loading, full rotational power development, and a structured return-to-golf protocol.

Everything Included

More than exercises - a complete protocol

Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.

Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes

Two Ways To Get It

PDF or App — what's the difference?

Same 12-week program. One you print and follow on your own. The other lives in your phone and does the thinking for you.

PDF Plan

$79 one-time

Download & follow at your own pace
Works offline, no app needed
Full 12-week protocol in one document
Self-guided, you manage your schedule

Everfit App

More Structure. Better Results.

Everything in the PDF — plus video demos, automatic tracking, and the ability to message your coach directly. The app keeps you accountable and removes all the guesswork.