Exercises for Golfers Elbow: Strengthening and Stretching Techniques
Do you feel any discomfort or tenderness on the inside of your elbow? If so, you may have medial epicondylitis, also referred to as golfer’s elbow. The tendons that connect the forearm muscles to the elbow are harmed by this condition, a type of repetitive strain injury. Although it is frequently linked to golfers, this condition can affect anyone who uses their wrists and arms repeatedly, such as tennis players or construction workers. Fortunately, proper exercises for golfers elbow can help reduce pain and increase mobility.
You can get physiotherapy at London physio hub One Body LDN help with choosing correct exercises for golfers elbow recovery. Your condition can be evaluated by our team of skilled physiotherapists, who will then create a custom treatment plan for you that includes exercises to strengthen and stretch the troublesome muscles. We’ll go over some exercises for golfers elbow that you can do at home to hasten your recovery in this article.
1. Wrist Flexor Stretch
Start by extending your arm out in front of you, palm down, to perform this stretch. Pulling your fingers towards your wrist with your other hand’s gentle pressure. Continue with the other arm after holding the stretch for 15 to 30 seconds. The muscles on the inside of your forearm should feel stretched. On each arm, perform the stretch a couple of times.
2. Wrist Extension Stretch
Start by reaching out your arm in front of you, palm up. Pushing your fingers towards your wrist with your other hand’s gentle pressure. Continue with the other arm after holding the stretch for 15 to 30 seconds. The muscles on the outside of your forearm should feel stretched. On each arm, perform the stretch a couple of times.
3. Wrist Curls
Sit in a chair with your wrist dangling over the edge of a table, bench, or both. With your palm facing up, hold a light object in your hand, like a dumbbell or a soup can. Raise your wrist slowly towards your forearm, then slowly bring it back down. After 10 to 15 repetitions, switch to the other arm and repeat the motion.
4. Reverse Wrist Curls
With your palm down, perform this exercise in the same manner as wrist curls. Raise your wrist slowly towards your forearm, then slowly bring it back down. After 10 to 15 repetitions, switch to the other arm and repeat the motion.
5. Pronation and Supination
With your palm down and elbow bent at a 90-degree angle, hold a light weight in your hand. Turn your forearm slowly so that your palm is facing up, then slowly turn it back so that your palm is facing down. After 10 to 15 repetitions, switch to the other arm and repeat the motion.
6. Eccentric wrist curls
Sit in a chair with your wrist dangling over the edge of a table, bench, or both. Your palm should be facing down as you hold a small weight in your hand. Using just your wrist, slowly lower the weight towards the floor. Then, using your other hand, raise it back up. After 10 to 15 repetitions, switch to the other arm and repeat the motion.
7. Eccentric reverse wrist curls
With your palm facing up, carry out this exercise in the same manner as eccentric wrist curls. Perform these golfers elbow exercises two to three times per week, gradually increasing the weight and reps as your strength improves. To prevent aggravating your condition, it’s crucial to start with a light weight and use proper form. Stop the exercise if you feel any pain or discomfort.
In conclusion, it’s critical to seek medical attention as soon as you can if you have signs of golfer’s elbow. To relieve your pain and increase your strength and mobility, your physiotherapist can design a customised treatment plan for you that combines exercises, manual therapy, and other modalities. You can resume your favourite activities pain-free and with improved performance with the right treatment and rehabilitation. In order to keep your muscles and joints healthy and injury-free, remember that prevention is always key and make sure to include exercises and stretches in your daily routine. Additionally, if you do feel pain or discomfort, don’t ignore it; instead, seek assistance from a knowledgeable individual, such as those at London physio clinic One Body LDN.
