This blog post contains exercises, stretches and strategies to fix Golfer’s Elbow.
In This Blog Post:
What is Golfer’s Elbow?
Golfer’s Elbow is a condition involving a strain and/or tear to the tendons that attach onto a bony structure on the inner part of the elbow called the Medial Epicondyle (Common Flexor Origin).
It is also referred to as Medial Epicondylitis.
Muscles/Tendons Involved:
- Flexor Carpi Ulnaris
- Palmaris Longus
- Flexor Carpi Radialis
- Flexor Digitorum Superficialis
- Pronator Teres
Symptoms
The main symptoms associated with Golfer’s Elbow involve:
- Inner elbow pain
- Tenderness to touch
- Weakened grip strength
- Swelling
- Elbow stiffness
Causes
Golfer’s Elbow occurs when there is an unaccustomed amount of load that is placed on the tendons in the inner elbow region.
This may be associated with:
- Repetitive and/or overuse use of the hand
- Direct trauma to the inner elbow region
- Sudden increase in activity
- Poor technique
- Using hand in awkward position
Test For Golfer’s Elbow
Here a few simple ways to determine if you have Golfer’s Elbow.
a) Tenderness
Instructions:
- Press firmly into the inner side of the elbow (Medial Epicondyle).
b) How To Test For Golfer’s Elbow
Instructions:
- Make a firm fist with your hand.
- Twist your forearm so that the palm of your hand is facing downwards.
- Flex your fist towards the front of your wrist.
c) Medial Epicondylitis Test
Instructions:
- Open your hand with your fingers in a straightened position.
- Twist your forearm so that your palm is facing downwards.
- Place your other hand underneath the finger tips.
- Push your finger tips firmly into your hand.
d) Get A Scan
A MRI or Ultrasound scan can be used to determine if you have Golfer’s Elbow.
Words to look out for in the report:
- Tendonitis/Tendinosis
- Increased Signal
- Peritendinous Fluid
- Heterogeneous Echotexture
- Medial Epicondylitis
- Tendon Thickening
- Enthesopathy
- Calcification
- Partial/Full thickness tear
- Tenosynovitis
- Avulsion
Exercises To Fix Golfer’s Elbow
STEP 1: Reduce Load
STEP 2: Reduce Inflammation
STEP 3: Releases
STEP 4: Gentle Movements
STEP 5: Stretches
STEP 6: Isometric Strengthening Exercises
STEP 7: Strengthening Exercises
STEP 8: Finger Strength
STEP 9: Neutral Wrist
1. Reduce Load
The first step when addressing Golfer’s Elbow is to minimize exposure to or avoid any activity that increases the pain in the inner elbow region.
Ongoing irritation to the elbow will reduce the effectiveness of the exercises mentioned in this blog post.
2. Reduce Inflammation
Before performing the exercises mentioned on this blog post, it is important to reduce the amount of inflammation in the elbow.
If there is an excessive amount of inflammation, the elbow may be too painful to tolerate the exercises.
Here a few ways to reduce inflammation:
a) Cold Pack
Apply a cold pack to the inner elbow region.
Recommendation: 10-15 minutes, 3-5 times a day
(Note: After 2-3 days, I generally recommend applying a heaty pack to encourage muscle relaxation and to improve circulation.)
b) Anti-Inflammatory Gel
Apply an anti-inflammatory gel to the areas of pain to help manage excessive inflammation.
Recommendation: 2-3 times per day
c) Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
This oral medication reduces inflammation in the whole body.
The usual recommendation is to take it consistently for 5-14 days.
(Consult your doctor to determine the appropriate medication, dosage and duration of use.)
d) Steroid Injection
This injection consists of a strong steroid (Cortisone) which helps reduces local inflammation.
3. Releases
Performing releases can help reduce tension in the muscle.
Note: If the injured area is too sensitive to touch, try releasing the surrounding areas rather than the painful spot itself.
a) Releases
Instructions:
- Place a massage ball on a table.
- Place the under surface of the forearm on top of the massage ball.
- Apply a downward pressure.
- Roll the length of the forearm on top of the massage ball.
- Continue for 2 minutes.
4. Gentle Movements
Performing gentle movements aims to reduce stiffness, encourage blood flow and to preserve mobility.
Note: Make sure that there is no pain when performing the following exercises.
a) Hand Open/Close
Instructions:
- Open and close your hand.
- Perform 30 repetitions.
b) Forearm Pronation/Supination
Instructions:
- Turn your palm upwards and downwards.
- Perform 30 repetitions.
c) Elbow Extension/Flexion
Instructions:
- Straighten and bend your elbow.
- Perform 30 repetitions.
5. Stretches
Stretching can help reduce the amount of tension in the injured muscles.
a) Finger Flexor Stretches
Instructions:
- Straighten your elbow in front of you.
- Have your fingers pointing downwards.
- Hold onto the end of the finger tips and pull them towards you.
- Aim to feel a stretch in the fingers and forearm.
- Make sure that there is nil pain when stretching.
- Hold for 30 seconds.
6. Isometric Exercises
Isometric exercises involving producing a muscular contraction without moving the joint.
This type of exercise is designed to be gentle and performed pain-free.
a) Finger Flexor Isometric (Forearm Supinated)
Instructions:
- Have your hand in front of you with your palms facing towards you.
- Open your hand.
- Place the fingers of the other hand on top of the finger tips.
- Push your fingers into each other as hard as you can without causing any pain.
- Aim to feel a a firm muscular contraction in the forearm.
- Hold for 45 seconds.
- Progression:
- Perform exercise with elbow in a more straightened position.
b) Finger Flexor Isometric (Forearm Pronated)
Instructions:
- Have your hand in front of you with your palms facing away from you.
- Open your hand.
- Place the fingers of the other hand under the finger tips.
- Push your fingers into each other as hard as you can without causing any pain.
- Aim to feel a a firm muscular contraction in the forearm.
- Hold for 45 seconds.
- Progression:
- Perform exercise with elbow in a more straightened position.
c) Forearm Pronation
Instructions:
- Have your elbow in a bent position.
- Hold onto the wrist using your other hand.
- Try to turn your forearm as hard as you can against the resistance.
- Aim to feel a a firm muscular contraction in the forearm.
- Hold for 45 seconds.
7. Strengthening Exercises
The following exercises strengthen the injured muscles and tendons associated with Golfer’s Elbow.
a) Wrist Curls (Forearm Supinated)
Instructions:
- Sit down on a chair.
- Place the back of your forearm on top of your thigh with your hand hanging off the edge of the knee.
- Hold onto an appropriate amount of weight in your hand.
- Grip the weight firmly.
- Curl the wrist upwards.
- Aim to feel a muscular contraction in the forearm.
- Perform 30 repetitions.
- Progression:
- Use more weight.
- Perform the exercise with a straightened elbow.
b) Wrist Curls (Forearm Pronated)
Instructions:
- Hold onto an appropriate amount of weight in your hand.
- Have your arm by your side.
- Twist your forearm so that your palms are facing outwards.
- Curl your wrist.
- Aim to feel a muscular contraction in the forearm.
- Perform 30 repetitions.
- Progression:
- Use more weight.
c) Forearm Twists
Instructions:
- Sit down on a chair.
- Place the back of your forearm on top of your thigh with your hand hanging off the edge of the knee.
- Hold onto the end of a dumb bell weight.
- Grip the weight firmly.
- Twist your forearm inwards.
- Aim to feel a muscular contraction in the forearm.
- Perform 30 repetitions.
- Progression:
- Use more weight.
8. Strengthen Fingers
The muscles that tend to get injured in Golfer’s Elbow may compensate for any weakness in the hand and/or fingers.
By strengthening the hand and fingers, this may reduce the load on the injured muscles.
Here are a few ways you can strengthen them.
a) Grip Strength
Instructions:
- Grip onto a ball.
- Squeeze as hard as you can without feeling any pain.
- Hold for 5-10 seconds.
- Repeat 10 times.
- Progression:
- Move your hand in a circular motion as you squeeze the ball.
- Use a larger ball.
b) Finger Extension
Instructions:
- Apply the finger resistance band as shown above.
- Proceed to open and close your hand.
- Perform 20 repetitions.
c) Thumb Opposition
Instructions:
- Place the tips of your thumb and pinky finger together.
- Squeeze is hard as you can.
- Keep your fingers curved as you squeeze. (see above)
- Hold for 10 seconds.
- Repeat 5 times.
- Repeat with the remaining fingers.
d) Wrist Extension
Instructions:
- Sit down on a chair.
- Support your forearm on top of your thigh with your hand hanging over the edge.
- The palm should be facing downwards.
- Hold onto an appropriate amount of weight in your hand.
- Squeeze as hard as you can without causing any pain.
- Lift and lower the weight in a slow and controlled manner.
- Aim to feel a muscular contraction on the top of the forearm.
- Perform 20 repetitions.
- Progression:
- Increase the weight.
- Change to hook grip.
9. Neutral Wrist
Aim to keep your wrist in a more neutral position whenever you are using your hand.
In my opinion, this allows your muscles (including the ones associated with Golfer’s Elbow!) to work most efficiently.
(Keep in mind: Depending on the task you are performing, you won’t always be able to maintain a perfectly neutral wrist.)
Any movement away from the neutral wrist position may potentially increase the likelihood of aggravating your symptoms.
Neutral Wrist Position
a) Middle finger aligned with line of the forearm
b) Wrist bent slightly backwards
Important To Note:
Conclusion
Golfer’s Elbow is a condition involving a strain to the tendon that attach onto the Medial Epicondyle.
Pain is usually experienced in the inner side of the elbow.
Follow the steps mentioned in this blog post to fix Golfer’s Elbow.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.
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