Golfer’s elbow, medically known as medial epicondylitis, is a condition characterized by pain and inflammation on the inside of the elbow, primarily affecting the muscles and tendons responsible for wrist and finger flexion. Here’s a detailed guide on how to manage and treat golfer’s elbow through a series of targeted exercises.
Understanding Golfer’s Elbow
Before diving into the exercises, it’s crucial to understand the cause of the condition. Golfer’s elbow occurs when the muscles and tendons on the inside of the elbow are overused or strained, leading to inflammation and disorganization of the tissue fibers. This can result in pain, weakness, and tenderness, especially when bending the wrist or engaging in activities that involve gripping and twisting[1][3][4].
Initial Steps: Rest and Isometric Exercises
In the acute phase of golfer’s elbow, it is essential to rest the affected elbow and avoid activities that exacerbate the pain. Isometric exercises are highly recommended during this period as they can help reduce pain without moving the affected joint.
Isometric Wrist Flexion: Perform isometric contractions by flexing your wrist against a fixed object. This can be done while lying on your back or sitting in a chair. Aim for 20-30 repetitions daily[1][3].
Eccentric Exercises
Eccentric exercises are a cornerstone in the rehabilitation of golfer’s elbow as they specifically load the affected common flexor tendon, promoting positive adaptations and improving the tendon’s ability to tolerate stress.
Eccentric Wrist Flexion:
Hold a light dumbbell with your elbow flexed to 90° and your forearm resting on a table.
Slowly lower the dumbbell by extending your wrist over 3-4 seconds.
Use the other hand to return the dumbbell to the starting position if necessary.
Perform 3-4 sets of 10-15 repetitions[2][3][4].
Pronation and Supination Exercises:
Hold a dumbbell, dowel, or hammer with your elbow bent to 90° and your arm tucked by your side.
Slowly rotate your forearm into pronation (palm facing down) and then back to supination (palm facing up).
Focus on the eccentric phase, taking 3-4 seconds to lower the weight.
Perform 3 sets of 10-15 repetitions[2][5].
Additional Exercises for Mobility and Strength
In addition to eccentric exercises, incorporating other movements can help improve upper body mobility and strength, which are crucial for full recovery.
Soft Tissue Rolling:
Use a foam roller or your own body weight to gently roll the affected area.
Apply varying levels of pressure based on the sensitivity of the area.
This helps improve blood flow and reduce inflammation[1].
Thoracic Spine Mobility:
Lie on your back or sit in a chair with a low back support.
Perform exercises that extend your thoracic spine, such as stretching your whole front side.
Tighten your stomach to avoid excess movement in your back.
Aim for 20-30 repetitions daily[1].
Hammer Pronation/Supination:
Similar to the pronation and supination exercises, but using a hammer or similar object.
This targets the pronator teres muscle and helps in controlling the movement of the forearm[4][5].
Avoiding Aggravating Movements
It is crucial to avoid activities that aggravate the injury, especially those involving repetitive gripping, twisting, or flexing of the wrist. If activities like golf or using a screwdriver exacerbate the pain, consider taking a break or modifying your technique to reduce strain on the affected elbow[1][3].
Maintenance and Prevention
After recovering from golfer’s elbow, it is important to continue with a maintenance exercise program to prevent future occurrences.
Regular Eccentric and Isometric Exercises: Continue with a reduced frequency to maintain tendon health.
Proper Mechanics: Ensure proper mechanics in activities such as golf to avoid overuse of the upper body and excessive strain on the common flexor tendon[3].
Most Important Facts About Golfer’s Elbow Exercises
Rest and Avoid Painful Activities: Initially, rest the affected elbow and avoid activities that reproduce pain and symptoms[1][3][4].
Isometric Exercises: Start with isometric exercises to reduce pain and maintain muscle function without moving the affected joint[1][3].
Eccentric Exercises: Progress to eccentric exercises to specifically load the affected common flexor tendon, promoting healing and strength[2][3][4].
Pronation and Supination: Include exercises that target pronation and supination to strengthen the muscles of the forearm[2][5].
Soft Tissue Rolling: Use soft tissue rolling to improve blood flow and reduce inflammation in the affected area[1].
Thoracic Spine Mobility: Incorporate exercises that improve thoracic spine mobility to enhance overall upper body function[1].
Maintenance Program: Continue with a maintenance exercise program to prevent future occurrences of golfer’s elbow[3].
By following these guidelines and exercises, you can effectively manage and treat golfer’s elbow, restoring mobility and function to your elbow and forearm.
