Golfers Elbow Exercises

Do you experience pain in your elbow when you play golf? If so, you may have a golfer's elbow. This condition is caused by repetitive use of the forearm muscles and tendons. This blog post will discuss exercises that can help relieve the pain and improve your golf game!

What is golfer's elbow?

Golfers elbow is a condition that can be caused by repetitive motions of the wrist and forearm, such as those often used in golf. The condition is also referred to as medial epicondylitis. Golfer's elbow symptoms include pain on the inside of the elbow, weakness in the grip, and tenderness when pressure is applied to the affected area. Golfer's elbow treatment typically includes a combination of rest, ice, and physical therapy. Physical therapy for golfer's elbow may consist of exercises that stretch and strengthen the muscles and tendons around the elbow joint. In some cases, surgery may be necessary to correct the condition.

Exercises for Golfer's Elbow

Golfer's elbow exercises may help to improve symptoms and promote healing. If you have golfers elbow, the following exercises may be recommended as part of your golfer's elbow rehab:

Wrist extension

Sit with your forearm resting on a table and your hand hanging over the edge. Use your other hand to gently extend your wrist, holding for 15-30 seconds.

Wrist flexion

To do this stretch, extend your arm out in front of you with your palm facing down. Use your other hand to gently pull your fingers back until you feel a stretch in your forearm. Hold this position for 30 seconds and then repeat with the other arm. 

Elbow extension

Sit or stand with your arm at your side and a lightweight in your hand. Keeping your elbow close to your body, slowly extend your arm until straight. Hold for 15-30 seconds. You may repeat this exercise.

Elbow flexion

Sit or stand with your arm at your side and a lightweight in your hand. Bend your elbow, slowly bringing the weight up toward your shoulder. Hold for 15-30 seconds.

Forearm pronation

Sit or stand with your arm at your side and a lightweight in your hand. Turn your palm down and slowly rotate your arm until your forearm is parallel to the ground. Hold for 15-30 seconds. 

Forearm curl

Sit or stand with your arm at your side and a lightweight in your hand. Turn your palm up and slowly rotate your arm until your forearm is parallel to the ground. Hold for 15-30 seconds. Repeat three times.

If you are experiencing pain with any of these exercises, stop and see your doctor or physical therapist. Golfer's elbow exercises should not cause pain. If done correctly, they may help to improve symptoms and promote healing. Please consult with a healthcare professional before starting any golfer's elbow rehab exercises to ensure they are appropriate for your individual condition.

Doing these golfer's elbow exercises regularly may help improve symptoms and promote healing. However, it is essential to remember that golfer's elbow often takes several months to heal completely. Be patient with your recovery, and don't push yourself too hard. If you have any questions or concerns about your golfer's elbow rehab, be sure to talk to your doctor or physical therapist.

Stretches for golfer's elbow

If you're a golfer, you know the importance of stretches for preventing injuries. Golfer's elbow is a common injury among golfers and can be very painful. Stretches can help prevent this condition. Here are some stretches for golfer's elbow that you can do at home:

Start by holding your arm out straight in front of you, with your palm facing up. Use your other hand to bend your wrist back and forth gently. Next, hold your arm out straight again, this time with your palm facing down. Again, use your other hand to bend your wrist back and forth gently. Finally, clasp both hands together in front of you and gently pull your hands apart.

Remember to stretch slowly and gently at first. As you become more flexible, you can increase the range of motion. If you experience any pain, stop the stretches and consult a doctor. Regular stretching can help prevent golfer's elbow and keep your game in top form. Stretches can help prevent this condition.

Golfers elbow rehab

If you think you may have golfers elbow, it is vital to see a doctor or physical therapist for an accurate diagnosis. It is essential only to do exercises that are specifically recommended for your condition. Exercising with golfer's elbow can actually worsen symptoms if not done correctly. Your golfer's elbow rehab will primarily comprise a variation of the exercises listed in this blog to ensure you make a healthy and speedy recovery!

How to Treat Golfer's Elbow

One of the best ways to treat golfer's elbow is by doing exercises that stretch and strengthen the muscles around the elbow joint. As much as working your muscles is important, it is also equally essential to give those muscles adequate attention so they can rest and relax. This is mainly done through stretching. Incorporating a routine stretching post or pre golf can go a long way in ensuring a speedy recovery for your golfer's elbow.

Conclusion

Golfer’s elbow is a condition that results when the muscles and tendons around the elbow are overused. The pain can be quite severe and may keep you from using your arm. However, there are exercises that you can do to help relieve the pain and strengthen the muscles around the joint. They can also help you regain strength and mobility. If you are suffering from golfer's elbow, be sure to give these exercises a try. You should start to see results within a few weeks. In this post, we have outlined some of the best exercises for treating golfer’s elbow. We hope these exercises will help you get back to your game as soon as possible. Have you tried any of these exercises for golfer's elbow?