3 Golfer's Elbow Exercises
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- เผยแพร่เมื่อ 14 ต.ค. 2024
- Today's video covers 3 exercises for golfer's elbow or medial epicondylalgia. Pain on the inside of the elbow is often thought to be associated with irritation of the tendons of the wrist and finger flexor muscles as they attach on the medial epicondyle at the inside of the elbow. Pain in this region is often associated with activities that require repetitive use of the fingers and wrist or activities that are likely to surpass the strength capacity of these muscles and their tedons (climbing, gripping, etc).
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*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for golfer’s elbow. Click the link below to learn more and order a copy! a.co/d/1q3BjgP
These exercises are amazing! I'd had elbow pain for a couple of weeks, progessively feeling worse. Within 3 days of doing the exercises my elbow is pain free and back to normal. I also used ice and heat a couple of times each day. Being age 62, there's often a new ailment each morning, sometimes for no apparent reason, but TH-cam often has the answer! I really recommend these exercises for golfer's elbow. Thank you!
That’s amazing! I’m so glad to hear the exercises helped get rid of your pain!
my I ask you why do you alternate heat and cold? I have this since a week and it totally depressed me because I can't workout anymore, I even had crazy intruse taughts about just cutting my arm to get ride of the ache
@TakeElite If I understand it correctly, ice is used first to help reduce inflammation: to help move blood out of the area and reduce swelling. Then heat is used afterward to bring blood back into the area. This process helps the injury to heal quicker.
A swear to god this works I've had golfers and tennis elbow for about 3 years and tried this out I'm now pain free and it practically disappeared the next day and back doing pull ups in the gym now such a relief can't believe it 100% happy days 💪
That’s so great to hear! I’m glad the exercises helped you!
@@RehabScience absolutely thank you very much
That is exactly how i d
feel. Make pull ups. .✌🏼. I hope this help me
How long before you started seeing results and do I do it everyday?
@@Flakoo1 do it 3-4 times a week
1:31 - Grip strengthening exercise
3:01 - Wrist flexor strengthening
4:47 - Pronator teres Strengthening
Both these exercises and golfers elbow exercises are the best ever. Made a significant difference. Many thanks
So glad to hear they helped you!
Thanks so much for this.👍🏼 You saved me Dr and PT visits! 🎉
So glad to hear that! My book has even more comprehensive programs for the 50 most common injuries and pain issues. If you are interested in being able to do your own rehab at home, I think you would find my book to be a valuable lifelong resource. Here is an Amazon link, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/4kC3cSG
Thank you for posting this video! I followed your routine, once every 2 days- while incorporating some basic bicep / shoulder/ tricep exercises and progressive overload. After 6-7 weeks -i am now fully healed, with a significant increase in forearm size, and strength. Cheers!
That’s awesome! I’m glad the video was helpful!
These really work! I felt better the first time I did them, thank you!
I felt relief instantly. Will definitely be keeping them up thank you! Once the symptoms/pain is completely gone would you recommend doing these as a preventative measure, if so how often? As my pain goes away completely to sometimes come back again months later. I'm trying to stop it from happening in the first place as much as possible. Thanks
I’m glad to hear the video was helpful! Yes, once the symptoms have resolved, I would recommend performing these 2 to 3 times per week to help reduce the risk that the issue returns.
@@RehabScience Thanks again! I will make sure I continue doing them going forward.
My grandma got golfer's elbow from all the gardening she does, so I sent this bad boy to her and in just a few days, she says almost all the pain is gone. Thank you!
That’s so great to hear! I’m glad the exercises helped her!
Thanks for your work and video 🙏🏼
My pleasure!
you exercises helped me a lot i just injured my self last week ,how long should i wait before i can start light weights?and for how long should i do your exercises as well?
Thanks. Will try them!
I hope they help you!
good work . its work good with me long time pain and tingling
Great to hear that!
@@RehabScience plz i want rehab my biceps TENODESIS surgery i did it before 6 year but still week and pain
I went to doctor and he just gave me ibuprofen and asked me to rest....he didn't said for how long, just demands me to rest until it heals…I saw video saying it could take until 3 years to heal and it totally depressed me. I really need to workout it is cathartic for me. Seeing comments saying your exercises helped them gave me hope
right.. i have this condition for about a year now and have visited many doctors and i stumbled upon this video today . these excersises deem to be useful for healing but it may take a while ...
Update?
@@0nt0p0fth3w0rld totally healed, it took me like 1 month doing those exercises and finishing with 20 minute cold bag on it twice a day
How long after the first pain occurs do we try this strength programm? I mean doc prescribes painkillers & we start after some days? Also if we try these excersises is it good to do cryotherapy afyerwards?
Thank u 👌
Wonderful clips
Thank you!
Thanks man! Been looking for this. Mine comes and goes in my left arm. So strange. Hopefully this will fix it.
You’re welcome! I hope these exercises help you.
I felt immediately better after the exercises!
Glad to hear that!
feeling alot better, thanks!
Glad to hear that!
It appears that I got this elbow and forearm pain from doing the dead hangs, which are supposed to be helpful for the shoulder impingement.. I'm gonna stop the dead hangs now and start doing the routine you just showed. Hopefully it helps!
Its not weakness in these areas that are responsible for Medial Epicondylitis, rather its most likely overactivity due to synergistic dominance. Strengthen your stabilizers of the Scapula/shoulder, mobilize the ribcage and mid Thoracic axis. This is how you prevent Epicondylitis, in my professional opinion
Those things are often helpful to add, but the research is most supportive of strategies that specifically load the wrist and finger flexor tendons as shown in this video.
I can second this cause I developed golfers elbow after impinging my shoulder
Where is the research on this please? I have had back issues in those exact areas a year after golfers elbow began so I’d be interested in learning more
Perfect video. These are the best excersizes! How many times per week do you propose to do these?
I’m glad the video was helpful! I would try to perform these every day or every other day.
Thank youu🎉🎉
I’m 16 and started going to the gym about 2 months ago after first session u developed this so took a month off as that’s what the doctor told me, just returned to gym yesterday and it’s back again bit fed up
Unfortunately, most doctors aren’t up-to-date on the research regarding these issues. While rest can help reduce pain, it won’t fix the issue. The long-term fix for these types of tendon issues is to gradually strengthen the area with exercises like I showed in this video.
@RehabScience you are a very good doctor its helping me
Thank you for this useful vidio. I wonder if I should compeletly avoid bicep and tricepts excercises if I have golfer's elbow?
I would only avoid them if they seem to flare your symptoms.
@@RehabScience Thanks for your quick response. Is there any excercise I should avoid?
@@Ava-m6r It really varies from person to person, so the primary piece of advice is to avoid exercises that cause your symptoms to flare up. This doesn’t mean they have to be avoided forever. It’s just a temporary modification until the tendons have recovered.
@@RehabScience Thanks
Best exercises it work feel like no pain🙌♥️
How much days this exercises for fully heal this ?
Mine injury was 2months old during weight lifting ..
Thanks for this. Do you recommend continuing training? I was doing kettlebell workouts like clean and press and pull ups. Or should I stop doing those till the golfers elbow goes away?
Thank you for sharing. Quick question-my child fell, and he can’t touch his shoulder with his hand; it’s like it’s locked. I took him to urgent care, and while nothing is broken, no one can tell me what’s wrong. I’m waiting for an appointment, but I was wondering if anyone could shed some light on this.
Not sure probably tendonitis...so physical therapy would help
Thanks for these exercises. Any alternate for dumbbells. We don't have dumbbells at home, so can we use filled water bottle?
Thank you for sharing
My pleasure!
i have been to several physios about my elbow, and the googling i've been dooing almost always gives the same anwers(like these in this video)but the rotating one (at 5.40) is my main suspect to be worsening my problems, i have stopped all rehab for now because i only got progressivly worse by doing them. When i dont do any rehab i get pain when working or doing anything really but still could use my arm, but when i started the exercises it got so bad that i couldnt do anything.
I also worked my other arm lightly a few times and it got alarming tendencies immediately(but not horrible )
Strengthening exercises are the worst thing you can do in such a situation. Carefully stretching is the recipe.
give peptides a go
@@jxi5671 In supplement form? if so which ones?
@@TheWizardOfSanityinjection
Great video! I just started to have issues about 3 weeks ago, didnt know what it was, i thought it was just fatigue but did more research and i know for sure its Golfers elbow.
Would you recommend to do these now, after a month its started? Or rest first then do these exercises?
I would begin any of the exercises in this video that can be done with moderate or less pain. Rest will not heal a tendinopathy like golfer's elbow.
@@RehabScience thank you so much! There's actually no pain when doing these exercises, only discomfort when pulling like a door or car door for example
@@AngelM55 Great to hear! In that case, I would begin performing all of them each day. Find a weight that is challenging and aim to complete 3 sets of 10-15 reps of each exercise.
@@RehabScience perfect, thank you so much!
When do you think I should be back to doing my full lifts? Or back to 100% ?
This is helping me a lot. Do these once a day? Twice a day?
I am glad they are helping! Usually, performing them once a day is recommended.
@@RehabSciencehey Doc, when You say once a day, you mean everyday of the week? Or how many times a week should we do these exercises?
Thanks for this. Is ice on the elbow joint recommended as well?
Ice and then heat. Just doing ice isn’t necessarily good because it slows blood flow. But if you include heat after icing it opens up your veins a lot more, allowing blood to reach your elbow tendons easier
How is it possible more tension helps it heal?
I’ve had golfers for around a decade. Which flares when used even moderately. I’d love to understand the mechanism at work. Because in theory my elbow should be strong a Fk given the rsi nature of my elbow
How long for we need to do these exercises, i have almost 2 years now and %90 better but it is still there, i did religiously 3 months but then i am wondering when we know it is not working for us to give up on exercises?
I got it by doing hand gripper exercises too much then having to pick something up the next day, those can really mess you up without feeling any pain at all when youre doing it, makes your forearms amd wrists brittle for days if yiu overdo it
When you roll down and up the Dumbbell, do you just roll your fingers in or do you squeeze the muscles?
3:24 its not working for me. how many more months do i need to suffer with this pain. i have had it since august last year
Thank you sir✌️✌️
Welcome 👍
I’m having trouble with my thumb (DeQuervain’s) at the same time actually….(had this issue before so I know it)…will these exercises aggravate it because of holding the weights? Are there any modifications that you would recommend if I am wearing my Spica splint?
i went to a physiotherapist for 2.5 weeks and it did nothing. I think they were trying to target tennis elbow not golfers. the excerises they gave me to practice didnt do anything but were quite different than these. Hope this helps!
Sorry to hear that was the case. The exercises in this video are the best ones for golfer’s elbow, so I hope you find them to be helpful.
Is there a similar video for tennis elbow? I have pain on the outer side of the elbow.
No, the exercises are different for tennis elbow. Here is a link for my video on that topic. th-cam.com/video/8ZTXWe81k8E/w-d-xo.htmlsi=dC9BHlBodJeLXI6K
My arm is not straight I’m gonna do this exercise hopefully it will straighten up
can i do these ecercises every day or i need a day off to rest??
yesterday I felt pain in that part, should I stop training for a couple of days or should I continue only with a reduced intensity?
I would give it one to two days of rest and then resume strengthening.
Sir can you please tell me how much time will it take im only 13 years old and this happened to me.
Probably not too long. Everything heals much faster when you're a teen.
My pain is more towards the bottom of the bicep on the inside of my elbow. Do you know what this might be called? I think its neither tennis or golfers elbow because i saw where you showed the pain would be for those and thats not where the pain is for me.
That’s where I have it too but also where he was showing. So annoying can’t even straighten my arm all the way sometimes. Just grabbing a glass of water from the top killls
@@HunterOlsen-iu8bw Yup, same with the glass of milk. Ive just been trying to rest it, havent been curling my arm. I think it takes 3-6 months to heal...
I watched this, but my pain after playing is always back outter side on top. (Kind of where part of tricep attaches)
I have exercises I've done in the past for tennis elbow; would they help for golfers elbow as well?
Some of them may help, but tennis and golfer’s elbow affect different muscles (extensors vs flexors), so you really want to focus on the exercises that target the muscles and tendons that are specifically affected.
I worry that when it hurts my golfers elbow when I do this that I'm aggravating it. Am I making it worse? I really feel the pain when doing that last exercise.
I would only perform the exercises in this video that can be done with no more than moderate pain. Pushing past this level of pain can put the tendon into a reactive state and slow the healing process.
What do you think of rice bucket training for this problem?
Hi, do you recommend streching the forearms after performing those exercises?
Not usually, but you can experiment with implementing stretches if you feel like they would help.
I didn’t know that Jamie from Progressive is also a physical therapist
Is it normal to experience elbow crepitus with golfers elbow? I have typical golfers elbow pain which I can't really get rid of (got worse when I rested from the gym), but any pulling or pushing movement causes crepitus in that elbow. Like a clicking/slipping/crunching noise. Could this be from the tendon issues? Nobody can tell me anything. I had an xray and was told it looked pretty normal.
damn i have this too. after 2 calisthenics workouts
these three are all easy, I barely feel it stinging on inside of elbow (left)
it started when doing chin-ups, can still do those but it really stings, should I continue?
dumbbell curls are a bit easier but still stings
If the stinging persists for hours after the exercises, then you may need to find another option. If the symptom goes away immediately after performing those exercises, then they are probably fine to continue doing.
@@RehabScience
it goes go away immediately after the exercise!
that is a bit relieving, I will keep exercising and keep a close eye on it. hopefully it will stimulate healing and strengthening.
thank you Dr. Walters
Any exercises for ruptured bicep
I will be uploading a new bicep rehab video next week, which can help with recovery and healing after a ruptured bicep.
How many days a week should you do these?
Typically, these would be done every day or every other day while you are experiencing symptoms.
@@RehabScience Thanks!
Should these exercises be done before or after a workout?
Im in shock. It works. After I did this just one day, I went and curled afterwards without much pain. Like magic. Also put your arm straight out like throwing a punch. Then pull your 4 fingers back towards you. Youll feel the stretch in your elbow.
should you stretch too?
i fractured the medial epycondilo.
And… how long of an recovery? Anything you can add to share?
A lot of times its caused by the shoulder and these dont address that so it won't help like in my case
What about when your tendons get so tight you can’t straighten your arms
I think I have this issue as well ,My grip used to be fine, but I started to have soreness and pain in wrist and whole palm, which went upto inner forearm after doing forearm curls(where you roll the barbell up using fingers), just like you did at 3:37.
Since that day, my grip strength has never been the same and my arms get fatigued very quick even with 10kg dumbbells during dumbbell bicep curls and deadlifts.
Do you think these movements will be beneficial in my case too as my endurance is the thing that's gone for some reason and the exercise I got it from is demonstrated here
It’s hard to say for sure, without doing evaluation and knowing more information, but your symptoms definitely could be associated with golfers elbow. However, we would also want to check your neck and the nerves that run to those muscles as there could be an issue there causing the weakness.
Super ❤️❤️
Thanks 🙏
Sweet tattoo. I have seen some bad ass tats but thats by far the baddest.
Haha, thanks!
just out of curiosity why is it the baddest? its not really that intricate, no offense intended
Jamie?
Doing the excersize I already feel pain…
It’s okay to feel mild discomfort during these exercises. If your pain is more than mild, then you need to reduce the weight you are using.
I don't feel pain while doing the exercises, but sore the day after. Some PT's I have watched say that's okay, and to continue exercises daily. My fears is that I am making it worse instead of better. What do you recommend?@@RehabScience
Are there any further exercises once the initial injury has recovered?
I've thrown my elbow out repeatedly playing handball, so I assume some extra shock resistance would be help?🤾♂️