Treating “Golfer’s Elbow” (Medial Epicondylitis)

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Got Golfer’s Elbow?

by: Myles Cheatham

Those dealing with Golfer’s Elbow understand what a pain this injury can be in every sense of the word. Your golf game gets put on hold, you miss out on quality time with friends and we understand how stressful that can be. That is why we have dedicated this page to providing you with the tools to help get you back out there on the green as soon as possible.

Close-up of Golf Club and Golf BallMedial epicondylitis is defined as a pain, stiffness, weakness, or tenderness in the inner aspect of the elbow. This injury is typically caused by a repetitive or excessive use of the wrist flexors during a particular movement. A prime example would be a golf swing.  The focus of this page is to not only strengthen but promote mobility in the effected area.


Stretching for Golfer’s Elbow

NOTE: Stretching provides a number of key benefits in regards to exercise and everyday function.  Those benefits include: promotion of circulation, increases flexibility and range of motion, and reduced risk of injury.

Pronated Wrist Flexor StretchGolfer's Elbow Wrist Flexor Stretch 1

  • Extend your arm out in front of you with the palm facing downwards
  • Bend the wrist by pressing down on the fingers. Perform this exercise for 3 sets with a 15-30 second hold

Pronated Wrist Extensor Stretch

  • Golfer's Elbow Wrist Extnesor StretchExtend your arm out in front of you with the palm facing downwards
  • Bend the wrist by pressing downwards on the fingers. Perform this exercise for 3 sets with a 15-30 second hold

Supinated Wrist Flexor Stretch

  • Golfer's Elbow Wrist Flexor Stretch 2Extend the arm out in front of you with the palm facing upwards
  • Using the unaffected hand, bend the fingers back and hold the stretch for 15-30 seconds

    Supinated Wrist Extensor Stretch

  • Golfer's Elbow Wrist Stretch 2Begin with the affected arm extended out in front of you with your palm facing upwards
  • Using the unaffected hand bend the wrist back and hold for 15-30 seconds

Wrist Rotation

  • Wrist Rotation 1 Wrist Rotation 2Begin this exercise with the arm bent at a 90 degree angle and the elbow tucked close yo your side

 

  • Rotate the  wrist so that the palm is facing down and hold for 5 seconds

 

  • Slowly rotate the wrist so that the palm is facing downward and hold for 5 seconds

 

 


Strengthening Exercises for Tennis Elbow

 Forearm Pronation and Supination with a Dumbbell

Golfer's Elbow Supination to Pronation Golfer's Elbow Supination to Pronation 2

  • Use a dumbbell between 2-3 pounds
  • Grab the end of the dumbbell at one end
  • Start with your arm at your side with the elbow at bent at 90 degrees and the palm facing upwards while holding the weight
  • Slowly rotate the wrist so that the palm is facing downward
  • Perform the exercise for 2 set of 15 repitions

Grip Strengthening Using a Rubber Ball

G. Elbow Grip

  • Squeeze a soft rubber ball or tennis ball for 5 seconds
  • Perform this exercise for 2 sets of 15 repetitions

 Elbow Extension with Resistance Bands

  • First, find a resistance band or cable that is comfortable for you
  • Wrap the band around a stable object so that both ends are even on either side
  • Kneel down facing the cables and maintain a stable torso
  • Begin by holding the cables out in front of you with straight arms, andpull the cables back past the body
  • Slowly return the cables back to the starting position
  • Perform this exercise for 2 set of 15 repetitions

    G. Elbow Extension with Bands 2

    G. Elbow Extension with Bands 1


Elbow Flexion with Resistance Bands

  • Use a resistance band or cable that allows you to comfortably perform the exercise
  • Stand feet shoulder width apart and place the central portion of the band under both feet
  • Perform a bicep curl (flexing the elbows only) and slowly lower the bands by extending the elbow
  • This exercise is to be done for 2 sets of 15 repetitions

G. Elbow Resisted Bicep Flexion 1G. Elbow Flexion with Band 2


Static Triceps

  • G. Elbow Static TricepBegin with the affected elbow at your side, bent at a 90 degree angle
  • Place the fist of your affected arm into the palm of your unaffected arm
  • Press down on the affected arm while resisting with the unaffected and hold for 5 seconds
  • Repeat 10 times

 

G. Elbow Static BicepStatic Bicep

  • Begin with the affected elbow at your side, bent at a 90 degree angle
  • Place the unaffected palm directly on top of the affected palm (as shown in the photo)
  • Lift up with affected arm and resist with the unaffected arm
  • Hold for 5 seconds and repeat 10 times

 Resisted Elbow Flexion to Extension

G. Elbow FLEXEX 1G. Elbow FLEXEX 2

  • Begin standing upright with a dumbbell that allows you to comfortably perform the movement
  • The dumbell should begin in front of you (as seen in the photo on the left)
  • Perform a bicep curl (only flexing the elbow) with the affected arm and slowly lower the weight
  • This exercise should be done for 2 set of 15 repetitions

For more effective exercises and more information to assist in your recovery from golfer’s elbow, schedule an appointment with us: CALL: (443)-213-0395 or E-mail us at: DAVE@IMPACT-Fellowship.com