March 15, 2021 at 3:00 pm · drsahai · 0 comments
Golfer’s elbow, also known as medial epicondylitis, is a common injury. The muscles inside the elbow become inflamed and tender. The cause is overuse.
Repetitive wrist flexion wears down the tendons in this area. Any activity is therefore strained. However, there are golfer’s elbow exercises that can help with recovery.
Activities that cause golfer’s elbow include the following:
- Rock climbing
- Racket sports
- Sports with swinging (baseball and golf)
- Weight training
Some exercises can help with recovery from a golfer’s elbow. By increasing blood flow and reducing inflammation, the pain will lessen. You can also strengthen and stretch tendons.
Also, see: Top Hand & Elbow Injuries
Exercises For Golfer’s Elbow
For the best results, do these twice per day. Therefore, reducing elbow pain, increase flexibility, and build strength. Start gently and gradually build up movements. However, do not force anything or overdo it. You may experience slight discomfort. But, you should stop if you ever feel severe elbow pain.
Also, see: Why Do I Have Elbow Pain?
Isometric Wrist Strengthening: Extension
Make sure your body is still for this exercise.
- Sit with the affected arm on a table, palm downwards.
- Place the opposite hand on the back of the affected hand.
- Push the affected hand up, creating resistance with the other hand.
- Continue for ten seconds, slowly increasing resistance.
- Gently release. Repeat 15 times.
Isometric Wrist Strengthening: Flexion
Start in a similar position to the above exercise. Again, making sure your body remains still. However, this exercise is the same with one difference. This time, the affected hand is palm upwards. Continue for ten seconds, slowly increasing resistance. Gently release and then repeat 15 times.
Resisted Wrist Exercise: Extension
- While seated, hold weight with the affected arm.
- Forearm goes on a table, hand hanging over the edge.
- Palm will be facing down.
- Slowly lower your hand, and then raise back into the start position.
- Repeat this 15 times and complete 1-3 sets.
Resisted Wrist Exercise: Flexion
This exercise is the same as the extension version. First, turn the palm on the table. Slowly lower and raise your hand as before. Repeat 15 times for 1-3 sets.
Golfer’s Elbow Stretch
- Extend the affected arm in front of you.
- Fingers and palm facing upwards.
- Using the opposite hand, gently pull fingers down.
- Hold the stretch for 30 seconds. Repeat 2 to five times.
So, you should feel this in the underside of your forearm.
How To Prevent Golfer’s Elbow
There are several things you can try to prevent golfer’s elbow, such as:
- Light weight lifting to strengthen forearm muscles.
- Use proper form, make sure you do not overload your muscles.
- Use lighter graphite clubs when golfing.
- Slow down your swing. Therefore, absorbing less shock.
- Stay hydrated before, during, and after play.
So, if you are experiencing golfers elbow or you expect the condition, call us at 888-409-8006. Our offices are located conveniently throughout South Florida. Check out our locations in Boca Raton, Deerfield Beach, Coral Springs, and Plantation.
Also, see Golfer’s Elbow Prevention