Golfers Elbow Stage 1
1- Body Weight Flexion and Extension
2- Bodyweight Supination and Pronation
3- Bodyweight Ulna and Radial Deviation
4- Forearm Stretching
Golfers Elbow Stage 1:
Golfers elbow is inflammation of the tendon that attaches onto the medial epicondyle, which is the bony landmark on the inside of the elbow. The muscles that attach onto the medial epicondyle are the wrist flexors and pronators, and the main culprits are often Pronator Teres and Flexor carpi-radialis.
We often find there to be shoulder and neck related issues with Golfers elbow, through a weakness in the mechanical chain. Often you find that a routine strength and stretching program, in time, really helps with recovery. There are some cases that need injections, surgery or other more intrusive interventions, but this does not come without trying the leg work first. If going through rehabilitation is unsuccessful we will always refer you onto specialists.
Symptoms you may experience with Golfers elbow
> Tenderness and swelling on the inside of the elbow
> Weakness in the hand and wrist
> Tingling in and around the elbow
> One specific impact that has created damage to the tendons.
> Repetitive strain that could be caused by work or hobby related stress on the forearms
> It is important to reduce inflammation and minimise pain. We can do this by icing for 10-20 minutes 3 to 4 times per day, taking anti-inflammatories is also advised – if you are unsure please speak to your GP.
> It is important to stop / reduce the movements that are causing your injury to reduce reinjury.
> Regularly seeing your sports therapist or physiotherapist really helps lengthen the muscles and break down tissue at the attachment.
To be aware of before starting exercise:
We recommend you start your exercises when your elbow pain is under control. It is unlikely that rest and anti-inflammatory treatment will completely resolve all pain, so it is unlikely that you will be completely pain free when you start these exercises. It is important to note you should still be avoiding repetitive exercise that is the cause of the problem.
Stage one – Bodyweight:
We recommend daily exercises
> Prayer stretch 3 x 1 minute
> Wrist extension stretch 3 x 1 Minute hold
> Wrist flexion stretch 3 x 1minute hold (extension is more important, however generally strengthening helps)
> Supination/ pronation 2 x 10
> Working on shoulder mobility (To be been separately)
> Ulnar and radial deviation 3 x 10