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Golfer´s Elbow: Exercises and Stretching for Rehabilitation
Golfer´s elbow, or medial epicondylitis, is a painful inflammation of the tendons of the forearm muscles that attach to the inside of the elbow. Often golf elbow occurs due to overuse of these muscles, which can happen during activities that require repetitive hand and wrist movements, such as playing golf. Managing golf elbow effectively requires a combination of strength training and stretching exercises to reduce pain, improve mobility and restore muscle strength.
Exercises to strengthen the muscles around the golfer’s elbow
Elbow flexion with weight or resistance
Strengthening the muscles around the elbow is important to provide support and stability to the injured tendon. An effective exercise for this is elbow flexion with weight or resistance:
1. Elbow flexion with dumbbell:
Sit or stand with a dumbbell in your hand, palm facing up.
Bend your elbow and bring the dumbbell up towards your shoulder.
Slowly lower the weight back to the starting position.
Repeat 10-15 times for 2-3 sets.
2. Elbow flexion with rubber band:
Attach a rubber band to a fixed point.
Hold the band with your palm up and bend your elbow towards your shoulder.
The resistance from the band should be enough to challenge the muscle without causing pain.
Repeat 10-15 times for 2-3 sets.
Wrist and finger strengthening exercises
The muscles of the wrist and fingers play a major role in stabilizing the elbow. By strengthening these muscles, you can reduce the strain on the elbow tendons.
1. Wrist curls:
Sit with your forearm resting on a bench or table, with your hand hanging over the edge and palm up.
Hold a light dumbbell or weight in your hand.
Bend your wrist upwards towards the ceiling and slowly lower it back.
Repeat 10-15 times for 2-3 sets.
2. Reverse wrist curls:
Perform the same movement as wrist curls, but with the palm facing down.
Bend your wrist upwards and slowly lower it back.
Repeat 10-15 times for 2-3 sets.
3. Finger stretches:
Sit with your forearm resting on a bench or table, with your hand hanging over the edge and palm up.
Use a rubber band around your fingers and thumb.
Spread your fingers out as far as possible and hold for a few seconds.
Release and repeat 10-15 times in 2-3 sets.
Grip exercises with hand training tools
Strong grip muscles help relieve elbow tendons and improve hand and forearm functionality.
1. Hand Clamp:
Use a hand clamp or a soft ball.
Squeeze your hand as tightly as possible and hold for a few seconds.
Release and repeat 10-15 times in 2-3 sets.
2. Isometric Grip Exercises:
Hold a weight or dumbbell in your hand with your arm at your side and your elbow bent at 90 degrees.
Hold the weight for 10-15 seconds without moving your wrist or elbow.
Repeat 5-10 times for 2-3 sets.
Stretching exercises to relieve golfer’s elbow
Stretching is an important part of rehabilitation as it helps to increase mobility, reduce muscle tension and improve blood circulation.
Elbow stretch against wall or handle
1. Elbow stretch:
Stand close to a wall or hold a handle.
Extend your arm straight ahead with your palm against the wall or handle.
Bend your wrist upwards so that your fingers point upwards.
Hold the position for 15-30 seconds.
Repeat 2-3 times on each arm.
Wrist and finger stretching to increase mobility
1. Wrist flexion stretch:
Stretch your arm straight out in front of you, palm down.
Use your other hand to gently bend your wrist downwards so that your fingers point towards the floor.
Hold for 15-30 seconds.
Repeat 2-3 times on each hand.
2. Wrist Extension Stretch:
Extend your arm straight ahead with your palm facing up.
Use your other hand to gently bend your wrist upwards so that your fingers point towards the ceiling.
Hold for 15-30 seconds.
Repeat 2-3 times on each hand.
Stretching the muscles of the forearm to reduce tension
1. Forearm stretch:
Stretch your arm straight out in front of you, palm down.
Use the other hand to gently pull the fingers back towards the body
Hold for 15-30 seconds.
Repeat 2-3 times on each arm.
2. Reverse Forearm Stretch:
Extend your arm straight ahead with your palm facing up.
Use your other hand to gently pull your fingers back towards your body.
Hold for 15-30 seconds.
Repeat 2-3 times on each arm.
How can we help you with golfer’s elbow rehabilitation?
Treatment of golfer´s elbow involves first examining posture and balance throughout the body. An imbalance results in an uneven load that can be carried forward to overstress muscles and tendons, far away from the primary problem. So treatment always starts with a load analysis.
Golfer´s elbow treatment shortens healing time by stimulating flow in the tissue, the fascia, around the tendon and also increases circulation into the tendon so that oxygen and nutrient supply is improved. A tendon normally has a poor blood supply and therefore takes longer to heal than a muscle, so treating for increased flow to the tendon can significantly shorten healing time. In addition, the whole body will receive a more even and balanced load so that the risk of recurrence is reduced.
Combining medical care with fascia treatment can restore full function to the elbow and prevent future problems. Contact us today to book a consultation and start your rehabilitation journey towards a life without pain and limitations. The Fascia Clinics are here to support you every step of the way and ensure you get the best possible help for your golfer´s elbow.
