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Golfers Elbow Stage 3

Golfers Elbow Stage 3

Golfers Elbow Stage 3
1, 2- Flexion and Extension
00:28
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1, 2- Flexion and Extension

3 Bicep Curls
00:12
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3 Bicep Curls

4- Bent Over Rows
00:11
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4- Bent Over Rows

5- Press Ups
00:09
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5- Press Ups

6- Band Shoulder External Rotation
00:17
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6- Band Shoulder External Rotation

7 - Band Internal Rotation
00:20
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7 - Band Internal Rotation

Golfers Elbow Stage 3:


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 

 

Causes 
>    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

 

Initial tips 
>    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 3:

 
>   
Dumbbell wrist flexion 3 x 10 
>    Dumbbell wrist extension 3 x 10 
>    Bicep curls with band pal up and palm down 3 x 10 
>    Bent over rows 3 x 10 
>    Press ups 3 x 10 
>    Band shoulder external rotation 3 x 10 
>    Band shoulder internal rotation 3 x 10 

 

Stage 4:
Are you pain free and able to carry out your day to day life without your elbow causing you grief? This stage to us means that you are working or enjoying your sport without reducing your hours or feeling worried about pain. We would recommend putting preventive measures in place like regular stretches (stage 1) to help prevent reinjury. If you do have underlying shoulder issues then continuing on correct movement patterns is also recommended. 

Sometimes damage to the tendon tissue is severe and rehabilitation is not a straight forward road to success, so please do not get disheartened if stages 1-4 to look much simpler than the reality of your injury. If you are unsuccessful please get in touch so that we can get your further help.