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July 08, 2022 3 min read

Golfer's elbow is a common medical condition that affects the tendons of the forearm muscles. It causes pain to the muscles attached to the bony bump on the inside of the elbow, and the pain may radiate to the forearm and wrist. A golfer's elbow is similar to a tennis elbow and is characterized by tenderness and pain felt in the inner side of the elbow which may extend to the forearm. Patients also experience stiffness, numbness and tingling, and weakness.

Golfers and tennis elbow are a type of tendonitis and the most common elbow injuries among athletes. The inflammation of the tendons is caused by overuse. The inflammation can progress to partial and then full-thickness tear if not treated in time. Fortunately, golfers and tennis elbow can be treated using the conservative method. Rehab is a crucial part of recovery which sometimes may take anywhere from a couple of weeks to even months.

The rehab process

The best treatment rehab process for golfers and tennis elbow includes the following.

Exercises Stage 1: Exercises are the best way to address golfers and tennis elbow. Some of the exercises includes the 90-degree elbow bend; sit on a chair with the forearm well supported by your thighs or a table. Ensure that your wrists and hands extend past the edge of your legs or the table before you begin the exercises.

  • Exercise 1 – Wrist flexion with palm up. Flex your wrist palm facing up and lift your hands as high up as possible, hold for at least 2 seconds, and slowly place it down.
  • Exercise 2 – Wrist extension with palm down. Flex your wrist palm facing down and lift your hands as high up as possible, hold for at least 2 seconds, and slowly place it down.

It is crucial to start these exercises with no weights and practice 1 set of 10 repetitions a day.  You may slowly progress to 2 sets of 10 repetitions a day and 3 sets if your symptoms don't pose a threat. You may slowly add one-pound weight, but you must go back to 1 set of 10 repetitions, and slowly progress to 3 sets a day. You may gradually increase the weight. If you are comfortably able to do 3 sets of 90-degree elbow bend a day with 3 pounds of weight, you may proceed to the other exercises.

  • Exercise 3 – Forearm rotation. You may make use of a small hammer for this exercise. Hold the hammer at one end with palm facing up. Roll the forearms such that the palm faces down. Now, hold for at least 2 seconds and then rotate back to the palm-up position.
  • Exercise 4 – Ulnar deviation or radial deviation also uses a hammer. Hold the hammer with the thumbs extended and slowly lower it similar to when you want to hammer things.

Exercises Stage 2: In stage 2, follow the same set of exercises with only the arms rested on the leg or a table. The elbows will be straightened.

Other Exercises:Other exercises include

  • Finger extension: Place a thick and strong rubber band around your fingers and thumb. Open your fingers/hands as far and wide as possible and hold for at least 2 seconds, and close in. Repeat until you feel fatigued.
  • Hand squeeze: Take a sponge or a soft ball in your palm and squeeze it firmly. Hold it for at least 2 seconds and relax. Repeat the exercise at least 2 to 3 times with ten repetitions.
In addition to the exercises, you may also follow other treatment methods such as icing the affected area, use of anti-inflammatory medication, PRP, cortisone injections during golfers, and tennis elbow rehabilitation.
Cody Kuykendall
Cody Kuykendall


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