I am like you.
I like to get to the course way before my tee time. I like to take my time unpacking, observe what's going on. Get to know the area. I also need to stretch and get my body ready due to the numerous injuries from life.
On the course Iike to keep moving, keep pace.
I don't see much correlation in this. I have a friend I barely golf with and he is unpacked on the tee in a breakneck pace. On the course is painfully slow
I used a theraband flexbar, weights, stretching, gentle massage, and working with a great PT. I also used blood flow restriction therapy.
And I know this next one is for tennis elbow but strengthening the entire forearm is going to help.
IMO the best thing is to see a great physical therapist to walk you through this though, someone who is up to date on the latest treatment methods. I currently do not have any symptoms and hit balls yesterday without any pain there. Pain emotionally yes but not in the medial epicondyle 😄