Golfer's elbow is also known as lateral epicondylitis. It causes elbow pain and results in inflammation of the tendons connecting the elbow to the forearm. The pain is located on the bump (the medial epicondyle) just on the inside of the elbow. The pain may stretch down to your forearm in some cases. In order to relieve the pain, there are some golfer’s elbow exercises that can be done that will strengthen the muscles and stretch the tendons in the area of the elbow. These exercises are simple to do and can be done in your own home without any special equipment.
Golfer's Elbow Exercises to Relieve the Pain
1. Wrist Flexor Pronation Stretch
Begin by extending the affected arm in front of your body with the palm of your hand facing down. Bend at the wrist by pushing backwards on your fingers. Do this three times, holding the wrist for about 15 to 30 seconds.
2. Wrist Extensor Pronation Stretch
Begin by extending the arm in front of your body with the palm facing down. Bend at the wrist by pushing down on your fingers. Do this three times, holding the wrist for about 15 to 30 seconds.
3. Wrist Flexor Supination Stretch
Put your arm in front of your body with your palm up. With the unaffected hand, take the fingers of the affected hand and bend them backwards, holding this stretch for about 15 to 30 seconds.
4. Wrist Extensor Supination Stretch
This is one of the golfer's elbow stretches that involves stretching the supinated wrist. Start with the bad arm out in front of the body with the palm of the hand facing up. Use the good arm and bend the wrist backwards, holding the stretch for 15 to 30 seconds.
5. WristRotation Stretch
Start with your bad arm bent at about 90 degrees with your elbow tucked into your side. Let the wrist rotate so that the palm side is facing downward. Hold this for five seconds before rotating the wrist so the palm of your hand is facing upward. Hold this position for five seconds.
Golfer's Elbow Exercises to Build Up Strength
1. Weighted Strengthening Stretch
Sit at a table with the forearm resting on it. Your arm should be over the edge of the table with the palm side up. Use a can of soup or a bottle of water as a weight. Lift it up with the forearm still resting on the table before lowering the weight back down. Do this about 10 times.
2.Forearm Pronation and Supination Strengthening
You can start this kind of exercise by siting with your forearm draped over a table and the hand hanging off the table. Put a weight in the affected hand. Then you need to turn the hand so the palm side is up and the back of your hand remains on the table. Tip the hand so that the palm side faces down. Repeat this exercise about ten times.
Gradually, you can step to some advanced golfer's elbow exercises. Bend your elbow to 90
degrees with the palm side upwards with holding a light barbell as a weight (otherwise a bottle of water or a can). Keep this position for five seconds before gradually turning your palm side down, holding for five seconds. Keep the elbow near your side and make sure to bend it at 90 degrees during the exercise. Do this ten times and repeat for three sets.
3. Resisted Elbow Extension and Flexion
Hold of a can of soup with the palm side of the hand facing up. Gradually bend your elbow so that the hand nears the shoulder. Lower the hand gradually so as to straighten the elbow. Do this ten times for a set of three. As you get stronger, increase the size of the weight.
4. Squeeze a Tennis Ball
Use a tennis ball for this golfer's elbow exercises. Hold the tennis ball and squeeze it hard as you can without experiencing pain. Hold the ball squeezed for five seconds, repeating this exercise ten times.
Prevention Is Always Better Than Treatment
With knowing these helpful golfer's elbow exercises, you may speed up your recovery. Yet, the fact is that prevention is always better than treatment. Some preventive measures and tips on playing golf can include:
- Prior to your round of golf, try to do some stretching exercises, and focus on your back, legs and shoulders, and then hit several balls on the court to warm up both your body and playing conditions. This will strengthen your arm and prevent golfer's elbow.
- Hydrate yourself throughout the game, starting before the game and finishing after the game. Do this even if you don't feel thirsty.
- Keep your feet well within the confines of the golf cart. You can break your ankle if you get your foot caught under the cart. Also, stay aware of the players on the course with you so you don't get hit by another player's ball.
- You should also use sunscreen before playing and wear some sunglasses that will filter out the sun's UVA and UVB rays. A hat should be used to protect your face and eyes from the sun.
