Exercises for Golfers Elbow
Golfer’s elbow, also known as medial epicondylitis, is a common overuse injury that affects the tendons in the inner side of the elbow. It is often caused by repetitive gripping and swinging motions, which are common in activities such as golf, tennis, and weightlifting. To help alleviate the pain and strengthen the affected muscles, it is important for individuals with golfer’s elbow to perform specific exercises that target the forearm, wrist, and elbow muscles. Here are some exercises that can be beneficial for golfers elbow:
1. Wrist Flexor Stretch: Start by extending your arm in front of you with your palm facing up. Use your other hand to gently bend your wrist downward until you feel a stretch in the inner side of your forearm. Hold this stretch for 15-30 seconds and repeat on the other arm.
2. Wrist Extensor Stretch: Extend your arm in front of you with your palm facing down. Use your other hand to gently bend your wrist upward until you feel a stretch in the outer side of your forearm. Hold this stretch for 15-30 seconds and repeat on the other arm.
3. Forearm Pronation and Supination: Hold a light dumbbell or a can of soup in your hand with your elbow bent at 90 degrees. Slowly rotate your forearm so that your palm faces up (supination) and then rotate it back so that your palm faces down (pronation). Perform 2-3 sets of 10-15 repetitions on each arm.
4. Eccentric Wrist Flexion: Hold a light dumbbell or a resistance band in your hand with your palm facing down. Slowly lower the weight towards the ground by bending your wrist, then use your other hand to help bring it back up to the starting position. Perform 2-3 sets of 10-15 repetitions on each arm.
5. Eccentric Wrist Extension: Hold a light dumbbell or a resistance band in your hand with your palm facing up. Slowly lower the weight towards the ground by extending your wrist, then use your other hand to help bring it back up to the starting position. Perform 2-3 sets of 10-15 repetitions on each arm.
6. Forearm Flexor Strengthening: Hold a light dumbbell or a resistance band in your hand with your palm facing up. Slowly curl your wrist towards your forearm, then slowly release back to the starting position. Perform 2-3 sets of 10-15 repetitions on each arm.
It is important to start with light resistance and gradually increase as your strength improves. Additionally, it is recommended to perform these exercises 2-3 times a week to see improvements in strength and flexibility. If you experience any pain or discomfort while performing these exercises, it is important to stop and consult with a healthcare professional.
