Reducing Golfer’s Elbow Pain
Golfer’s elbow, scientifically referred to as medial epicondylitis, can cause intense pain and inflammation in the muscles on the inside of the elbow and the forearm. When this part of the body is overused during gripping and grasping activities such as throwing, climbing, racket sports, or weight training, it can lead to wear and tear of the nearby tendons, muscles, and bones.
Our Muscle Activation Technique (M.A.T.) specialist Maurice Harden weighs in with exercises to increase blood flow and relieve pain in the elbow as well as tips for preventing and treating golfer’s elbow.
Exercises to Ease the Pain
To build strength in the wrist and forearm as well as increase flexibility and ease tenderness, complete the following exercises twice a day. Build up gently and gradually, being sure not to force any of the movements or cause worsening pain.
While you may experience slight aches and discomfort while completing these exercises, any severe pain or worsening of symptoms is a good indicator that your body may need rest and recovery. Stop doing the exercises for a few days.
If symptoms do not improve, contact Dynamic Fitness and Rehabilitation for a thorough exam by certified and experienced professionals.
Isometric Wrist Strengthening Extension
Keep your body still during this exercise.
In a seated position, place your forearm on a table or arm of a chair with your palm down.
Place your opposite hand on the back of the other, creating resistance by pressing down.
Press your affected hand up against the resistance and continue for 10 seconds, increasing the resistance slowly so it feels like a slight challenge, but still comfortable.
Gently release. Complete 15 reps and repeat on the other wrist to balance muscles.
Isometric Wrist Strengthening Flexion
Keep your body still during this exercise.
In a seated position, place your forearm on a table or arm of a chair with your palm up.
Place your opposite hand on top of the other, creating resistance by pressing down.
Press your affected hand upwards against the resistance and continue for 10 seconds, increasing the resistance slowly so it feels like a slight challenge, but still comfortable.
Gently release. Complete 15 reps and repeat on the other wrist to balance muscles.
Resisted Wrist Extension
Hold a weight in your hand while seated. Keep your body still during this exercise.
Place your forearm on a table or arm of a chair with your hand holding the weight palm down hanging over the edge.
Slowly lower your hand down and raise it back up to its original position.
Complete 1-3 sets of 15 reps and repeat on the other wrist to balance muscles.
Resisted Wrist Flexion
Hold a weight in your hand while seated. Keep your body still during this exercise.
Place your forearm on a table or arm of a chair with your hand holding the weight palm up hanging over the edge.
Slowly raise your hand up and lower it back down to its original position.
Complete 1-3 sets of 15 reps and repeat on the other wrist to balance muscles.
Golfer’s Elbow Stretch
You should feel this stretch in the underside of your forearm.
Extend your arm with your palm facing up.
Use your opposite hand to gently pull your fingers and wrist down.
Hold this stretch for 30 seconds.
Do 2-5 reps and repeat on the other arm to balance muscles.
Other Kinds of Elbow Pain > Tennis Elbow
Preventing Golfer’s Elbow
To prevent golfer’s elbow or further injury to this joint, here are some suggestions to try:
Strengthen your forearm muscles with light weightlifting or by squeezing a ball for several minutes at a time
Improve your technique and slow down your golf swing so your arm absorbs less shock
Exercise with proper form to avoid overworking your muscles
Switch to lighter graphite golf clubs
Keep hydrated before, during, and after you exercise
Before any kind of exercise, it is crucial that you warm up properly. By raising your muscle temperature and getting the blood flowing to the area, your body stands better prepared for intense activity. After warming up your muscles, safely stretch your shoulders, arms, and back.
Relieving Pain After Injury to Promote Healing
Unfortunately, accidents happen and prevention methods don’t work 100% of the time. However, there are several home remedies that can dramatically relieve symptoms during a flare-up, including:
Rest
Heat and ice treatments
Pain relief such as anti-inflammatory drugs or turmeric, willow bark, and cloves for a natural alternative
Acupuncture or massage
While elbow pain usually resolves within a few days of rest, talk to a doctor and call up a physical therapist if you are experiencing any of the following symptoms:
Tingling
Numbness
Swelling
Fever
Redness
Immobility
Deformity
Say Goodbye to Pain & Activate Your Body’s Potential
If you are recovering from golfer’s elbow or just want to prevent it, the above exercises can help strengthen your wrist and forearm to relieve pain and improve your elbow function. Experiencing pain in some part of the body after activity may indicate you have muscle imbalances, incorrect form, or improper repetitive use.
At Dynamic Fitness and Rehabilitation, our range of medical services is designed to provide clients a lasting and safe return to the activities they love. You are fully capable of recovering from a repetitive use injury, and we are here to help you get there.
Schedule a fitness assessment today so that we can develop the plan that is right for you to get you moving at peak performance! Call (813) 422-5671.