Jackson Reid
Golfers elbow is a painful but common injury that occurs due to overuse or repetitive gripping motions. It causes pain on the inside of the elbow and forearm or grip weakness, making it difficult to perform activities. The good news is that there are several exercises that can help relieve pain and improve flexibility and mobility. These include concentric and eccentric exercises, which involve muscle contractions and relaxations, respectively. Additionally, stretching the whole front side and targeting muscles in the forearm, shoulder, and upper back can be beneficial. It is recommended to perform these exercises a few times a day, gradually increasing the intensity as your elbow heals.
| Characteristics | Values |
|---|---|
| Stretch frequency | Twice a day |
| Warm-up | Recommended before golf |
| Equipment | Broomstick or golf club |
| Rest | A few days |
| Exercise type | Concentric and eccentric |
| Exercise position | Standing or sitting |
| Exercise repetitions | 2-3 at a time |
| Exercise sets | Break into sets as ability increases |
| Exercise duration | 8-10 seconds |
| Exercise repetitions | 15-30 times a day |
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What You'll Learn
Warm-up exercises to prevent golfer's elbow
Warming up before golfing is one of the best ways to prevent golfer's elbow. This gets your blood flowing and raises your muscle temperature, preparing your body for more intense activity. Here are some warm-up exercises to prevent golfer's elbow:
Shoulder Stretch
Before each session, stretch your shoulders, arms, and back. This will help get your blood flowing and prepare your body for the upcoming activity.
Wrist Stretch
This exercise helps to stretch the wrist flexor muscles in the forearm, improving the mobility and range of movement of the arm and wrist. Stretch the affected arm out in front of you, with your palm facing upwards. Relax your wrist and allow your hand to rest and fall back. Using your other hand, pull the affected hand back towards your body. Hold the stretch for about 30 to 45 seconds. Take a 30-second break and repeat this stretch two more times.
Forearm Stretch
Sit down and rest your affected forearm on a table or the arm of a chair, with your palm facing upwards. Your elbow should be bent and your wrist stretched. Hold a light weight (about 30% of your maximum capacity) in your hand. Gradually lower the weight, using your free hand to guide it back to the starting position. Repeat this exercise about 10 to 15 times, taking breaks in between sets.
Hand Resistance
While seated, place your affected forearm on a table or chair arm with your palm facing up. Press your opposite palm into your affected hand and slowly increase resistance for 10 seconds. Gently release and then do 15 reps. This exercise helps to build strength and increase flexibility in the affected arm.
It's important to be gentle with these exercises and not force any movements that cause pain. You may experience some discomfort, but it shouldn't be painful. If your symptoms worsen, stop the exercises and consult your doctor.
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Stretching and strengthening exercises
Wrist Flexion and Extension Stretch:
Extend your arm and bend your wrist up and down, alternating between flexion and extension, until you feel tension in both directions. Repeat this motion 20 to 30 times several times a day. You can also apply a slight pressure hold at the end of each movement, but avoid holding a static stretch for too long.
Forearm Wall Slide:
Stand with your forearms against a wall or use a foam roller between your forearms and the wall. Keep your elbows and hands at shoulder width and slide your forearms up and down the wall, maintaining contact throughout the exercise. Repeat this motion for one minute and perform two more sets. Ensure your stomach is tightened to stabilize your movement and reduce excess motion in your back.
Eccentric Wrist Exercise:
Sit down and rest your affected arm on your thigh, with your palm facing upwards and your wrist stretched. Hold a weight in your hand, with the weight being about 30% of your maximum capacity. Gradually lower the weight towards the floor and then use your free hand to help lift it back up. Repeat this cycle 10 to 15 times, take a short break, and then perform two more sets. This exercise strengthens the muscles used in hitting a golf ball.
Shoulder Stretch:
Rest your elbows on a bench, chair, or similar surface, with your elbows and hands placed at shoulder width. Hold a broomstick or golf club and drop your hips towards your feet, lowering your chest towards the ground. Hold this stretch for 8 to 10 seconds and repeat 15 times. This stretch targets the latissimus dorsi muscle under your armpit.
It is important to listen to your body during these exercises and be gentle with your movements. Slight discomfort is normal, but you should not feel intense pain or force any movements that cause pain.
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Concentric and eccentric exercises
Concentric exercises, on the other hand, involve muscle contraction or tightening. An example of a concentric exercise is holding a weight in your hand and pulling it up towards your body. This is also demonstrated in the eccentric exercise described above, where the dumbbell is raised back up to the starting position. This move works the muscle concentrically.
It is important to note that while exercises can help improve symptoms, they should be done in conjunction with advice from a physiotherapist or doctor, who can recommend the most suitable exercises for your specific condition. Additionally, golfer's elbow can often be treated with ice or nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain and inflammation.
Other exercises that can help with golfer's elbow include the open book stretch, which increases shoulder, chest, and spinal flexibility, and forearm supination and pronation, which work the muscles that pronate (turn your palm down) and supinate (turn your palm up). It is important to listen to your body and stop if you feel any pain during these exercises.
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Physical therapy and medication
Physical therapy can be a great first step in treating golfer's elbow. A physical therapist can help reduce recovery time and discomfort associated with the condition. They may recommend specific exercises to improve upper body mobility and reduce symptoms. These exercises can include stretching and strengthening the muscles in the forearm, known as eccentric exercises. One example of an eccentric exercise for golfer's elbow is to hold a weight in the hand of the affected side, with the arm resting on the thigh and the palm facing upwards. The elbow should be bent and the wrist stretched. The weight should then be gradually lowered, and the movement repeated about 10 to 15 times. It is important to use a light weight, about 30% of the maximum weight you can hold, to avoid putting too much strain on the arm. These exercises can be done twice a day to improve the mobility and range of motion of the arm and wrist.
In addition to eccentric exercises, physical therapists may also recommend concentric exercises, where the muscle contracts or tightens. An example of a concentric exercise is holding a weight in your hand and pulling it up towards your body. It is important to listen to your body and pay attention to pain levels when doing these exercises. While new exercises may cause some short-term muscle pain, it should not make your existing elbow pain worse. If the pain worsens or does not improve within 6 weeks, it is advisable to consult a healthcare professional.
Medications may also be used in conjunction with physical therapy to help manage the pain and symptoms of golfer's elbow. Prescribed medications from a doctor or pharmacist can help keep you exercising and improve elbow movement. Rest may also be recommended, especially if the activity that caused the condition can be avoided.
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Home remedies and prevention
Golfers can prevent and treat golfer's elbow by following some simple home remedies and taking some precautionary measures.
Firstly, it is important to warm up before golfing. This gets the blood flowing and raises muscle temperature, preparing the body for more intense activity. Stretching the shoulders, arms, and back before each session is beneficial. If pain is already present, a counterforce brace or splint can be worn. These devices distribute tension throughout the tendon and muscle, rather than directly over the injury site. Compression bandages can also be used. These remedies can ease symptoms and prevent them from recurring. Taking a few days' rest when symptoms are severe is also advised.
There are also some exercises that can be done at home to help with golfer's elbow. One such exercise involves lying on your side with your knees bent up to hip level and your arms extended straight out in front of you, with your hands together at chest or shoulder height. The top arm is then lifted and moved towards the ground on the other side until a stretch is felt. Another exercise is to rest your elbows on a bench, chair, or couch with your elbows and hands shoulder-width apart, holding a broomstick or golf club. You then lower your chest towards the ground and hold this position for 8 to 10 seconds. This can be repeated 15 times.
It is important to listen to your body and not push through pain when doing these exercises. If the pain worsens, it is advised to consult a healthcare professional.
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Frequently asked questions
Golfer's elbow is a painful injury that occurs when overuse causes damage and inflammation to the tendon on the inside of the elbow. It is not limited to golfers and can also affect tennis players, pitchers, bowlers, and other athletes.
There are several exercises that can help stretch your golfer's elbow. Here are a few examples:
- Lie on your side, bend your knees up to hip level, extend your arms straight out in front of you with your hands together at chest or shoulder height. Lift your top arm and move it so it falls toward the ground on the other side until you feel a stretch.
- Rest your elbows on a bench, chair, or couch with your elbows and hands shoulder-width apart. Hold a broomstick or golf club in that position and lower your butt down toward your feet.
- Stand with your forearms against the wall. Put a foam roller between your forearms and the wall and slide your forearms up and down the wall, keeping contact with the wall and the foam roller.
- Lie on one side with your hips and knees stacked and bent to form a 90-degree angle. Extend your arms in front of you at shoulder level with your palms touching. Keep your top arm straight as you slowly move it back and rotate your trunk in the same direction.
It is recommended to do these stretching exercises about twice a day. You can do 2 to 3 repetitions at a time and gradually add more as you get comfortable.
In addition to stretching, you can try wearing a counterforce brace or splint, or using a compression bandage to help distribute tension. You can also try ice or take nonsteroidal anti-inflammatory drugs (NSAIDs) to ease pain and inflammation.
You should see a doctor if your pain is recurring or does not improve over time. Additionally, if your elbow pain worsens or does not improve within 6 weeks, it is advisable to consult a healthcare professional.
