No, you don't have to be a golfer to experience this. Medial epicondylitis can be hard to resolve because most don't want to back off of activities for a bit and let the tendons heal. Typically it is an overuse problem of wrist flexors and forearm pronator. If it is in the early stages, icing is best (3-5 days onset)...then switching to heat for 10 - 12, then ice for 10 - 12 multiple times a day. Some soft tissue work also goes a long way to resolving.
Switching routines probably helps because you will not be overloading the tissues as much. In any event, try these easy ones. Its NOT going to resolve in a day or two. Let it go long enough and you will end up with tendinosis and most likely bursitis of the medical epicondyle bursa and/or ulnar bursa.
1) Sit next to a bench with the hand of the affected arm off edge of bench palm down. Take a lacrosse ball and place on meat of the forearm close to the elbow. Use other hand to apply pressure down as you use a light dumbbell and perform SLOW wrist extension. 2 x 20
2) Affected arm down by your body, elbow bent, palm up (like at the end of a bicep curl)...take other hand and bring the hand on the affected arm into extension. Now straighten the affected arm straight out in front of you. Hold for 5 seconds, and bring it back. 2 x 8 times.
3) Stand with the shoulder of the affected arm about an arms length from a wall. With fingers pointed to the floor, place the palm against the wall. Elbow should be straight. 3 x :30 hold
4) Using a similar position as #1, hold dumbbell so its perpendicular to the ground with the forearm of the affected side on bench. Using other hand, apply pressure on dumbbell away from the body while trying to resist with the hand of the affected arm.
