How to Get Rid of Golfer’s Elbow
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- เผยแพร่เมื่อ 25 เม.ย. 2022
- Today’s video covers golfer’s elbow and demonstrates three exercises that are used in physical therapy to treat this issue. Golfer’s elbow creates pain on the inside of the elbow where the wrist and finger muscles attach on the medial epicondyle. The condition is usually diagnosed as medial epicondylitis or epicondylalgia.
Pain in this region is typically associated with activities that require repetitive use of the fingers and wrist (climbing, gripping, golf, etc). Because golfer’s elbow is due to an irritation of tendons, it responds well to a resistance training program that progressively increases the strength of the tendons.
Shown here are three simple exercises that work well to help resolve pain associated with golfer’s elbow.
1. Wrist Flexor Curl
2. Pronator Teres Curl
3. Grip Isometric
Thank you , is what I needed!
Thank you for posting this video. I am 61 and have been participating in a strength training class for about the past 4 months. Prior to that I did some strength training combined with HIIT for years. Over about the past 4-5 weeks I've developed pain on the inside of my left elbow and inside of the forearm. I have alway had muscular arms and forearms so working these muscles is nothing new. I had to discontinue the classes due to the painful irritation. It got so bad it was making sleep difficult. Occasionally my pinky and ring finger would go completely numb while I was sleeping. I just got home from a shoulder, arm & hand specialist. He said I have golfers elbow and recommended a nerve study. He also offered a cortisone shot to give me some relief which I gladly accepted. These exercises do seem counterintuitive since the strength training is what caused the problem in the first place but I am willing to try!
Sorry to hear that you have developed this pain. While it does seem counterintuitive to do these movements, we have quite a bit of research showing that when a tendon is loaded specifically with resistance exercises, it will desensitize and heal. The key is to figure out the correct exercise dosage for your situation. You may also want to try the exercises in my ulnar nerve video, since you are getting symptoms in your pinky and ring fingers. Here is a link to that video. th-cam.com/video/rvrtapqpuPw/w-d-xo.htmlsi=DwiBYA_g6xOG2XBk
@@RehabScience Thank You! I'll check it out! I originally thought I had cubital tunnel syndrome due to the symptoms. Perhaps the nerve survey will determine that?
The nerve conduction study should be quite helpful. Best wishes with your recovery!@@tomacquilano1304
Thank you! I have this sort of pain exactly where you describe, but it is mostly related to my ring finger. Should I do this exercises anyway or should I add some exercise only for that specific finger?
I recently had a golfers elbow flare up from years ago - do I need to wait for any period resting (like 48-72 hours) before I incorporate these, or can I start straight away? Very impressive video and I have learnt reading your responses to other people.
Thank you so much. That's very helpful 🙂
Glad it was helpful!
Hello Sir, can I do these exercises for calcified elbow? Many thanks
These have been helping immediately, thank you! I got it from play cymbals and I’m not used to the weight and my technique is still lacking. Unfortunately I will have to go tomorrow to use them again :( I’ll try to take it easy
No problem! I’m glad the video was helpful.
Where’s the link for the grip strengthener?
Quality content, thanks my guy
No problem 👍
Agree! Will give this a go.
Thank you👍🏼
You’re welcome 😊
thank you
You’re welcome!
Hey, just wondering if the link for the grip strengtheners you recommend was ever placed here. I don't see it in the description, but would like to pick up something you recommend.
Sorry, I completely forgot to include the link. Here is a grip strengthening set that I like to use: amzn.to/41NvA8j
One question everything I see from mayo clinic or just Google says avoid twisting but then I see some people doing that twist with the dumbells so I’m a little confused will twisting make it worse or not? Thanks
When done slowly and with control, the twisting movement will strengthen the pronator teres muscle, which attaches on the medial epicondyle and can help reduce golfer’s elbow related pain.
I think I have this condition, I have a couple of questions. 1 is this the cause of my left hand grip weakness and 2. If I can rep 3x15 on the wrist exercises should I increase the weight until I can only go as high as 8-12 reps across 3 sets?
This issue often causes grip weakness, so it may be the cause of your grip problem. If you can complete 3x15 easily and no more than mild pain, then I would increase the weight a bit.
Sir I have some questions...9 month earlier i had same golfers elbow...i took some rest then after taking 6 month rest i started my workout again...then i m doing upper body workout with 5kg weight then again triggered my golfers elbow ...then advise what to do plz🙏🏻..should I take some break or i can do workout along with ur golfers elbow exercise ..plz suggest me
Yes, it is important to incorporate these exercises. Rest alone will not fix these types of tendon issues.
Where is link for the grip strengthener? If no link what do you recommend?
One like this usually works well.
amzn.to/3T5CXUU
@@RehabScience Ty just bought it. Keep up great work.
Doc i got this from weight lifting, do these exercises help us as well?
Yes, this type of pain is common and weightlifters. I would recommend modifying our temporarily eliminating any weightlifting movements that are irritating your pain and to focus on the movements in this video for a few weeks.
Is this to be done everyday or a few times a week like regular strength training???
For tendon issues like this, we recommend performing the exercises every day unless it causes your pain to flare up. In that case, then I would suggest performing the exercises every other day.
@@RehabScience Hi. I am a beginner golfer and after 3 months of playing I developed golfer's elbow. If I do the exercises every day when do you think I should be able to play again? Thank you, Sara
I now have pain in my hand at the bottom of my hand right where my hand meets my wrist
What are the exercises for tennis elbow? My pain is toward the opposite side of my elbow.
Here is my tennis elbow video. th-cam.com/video/8ZTXWe81k8E/w-d-xo.htmlsi=9EoLYuMhtGijon59
What more can I do because I still feel pain. ( baseball pitcher)
Honestly, I would encourage you to get my book and incorporate the exercises in the golfer’s elbow program and the rotator cuff programs. The programs are much more comprehensive and similar to what I would give you if you came to see me in physical therapy. Here is an Amazon link, if you want to learn more about my book. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/3UJpGjr
Can there be a 'typical' length of time that golfer's elbow lasts? I've been having on/off pain for about 3 months now (at least). I am currently seeing a physio and have been given exercises similar to those advised in this video - so I'm hoping that incorporating them all into my regular training will help me move on and away from this pain. It's ill-affecting my typical 4-5 times a week training plan, and is becoming increasingly frustrating and restrictive. Thanks!
Has it gotten better? What exercises have you done?
@@luisalonzo3832 yes, it has gotten better. I think time obviously does allow things to heal, but I did a few exercises to help. I did some forearm related exercises - so with a fairly light dumbbell, hanging half my arm over a bench, I let the dumbbell roll down my fingers until the final moment, and then rolled it back up to clench my grip around it. Else, a couple of back related exercises - on my side (on the floor or a bench), kept my elbow at my side as a pivot, and slowly raised a dumbbell from the body into the air, controlling the movement and keeping the elbow tucked against my body, and similarly on an angled bench but keeping my arm near enough straight, dumbbell basically touching the floor and raising it into the sky above my body, controlling the movement. Hope you can visualise what I mean, and this helps.
Hey Dr. Walters, I am dealing with chronic tendonopathy of the FDS tendons of the elbow and fingers. Based on your clinical knowledge and experience, does the feeling of stiffness, soreness, and pain in the fingers go away when the tendonopathy is resolved with strictly progressive loading, or does one need to pursue additional chronic pain interventions to fully "reset" dysfunctional pain systems?
I have also read that eccentric lengthening seems to be the gold standard of tendonopathy rehab. In addition to these 3 exercises, do you suggest adding eccentric finger curls with a weight to help rehab the FDS tendons of the finger?
Lastly, I was curious about your thoughts on adding wrist extensor work to correct forearm imbalances that cause golfer's elbow. From my experience, bringing the wrist into extension even with a lighter weight places a lot of stress on the FDS tendon at the medial elbow which causes an increase in symptoms.
Thank you for providing some of the best rehabilitation content on the internet!
Hello! Based on my experience and the research, yes, feelings of pain, stiffness and soreness will resolve when the tendon is allowed time to calm down and then is progressively loaded with appropriate resistance exercises.
Isometrics and eccentrics have quite a bit of research support and often work well when the tissues are more irritable. As pain diminishes, we transition to heavy, slow, full range of motion contractions. I would definitely add finger curls based on the fact that your FDS is the primary area of involvement. Whether you do isometrics, eccentrics or full range contractions will depend on the severity of your current symptoms.
It doesn't hurt to strengthen your wrist extensor muscles as well, but this isn't always necessary. If wrist extension aggravates your symptoms, you may want to wait on doing this until things have calmed down more. Usually, wrist extension curls don't affect the FDS tendon too much due to the fact that the fingers are in flexion when holding a dumbbell, which puts FDS in a relaxed position.
Howdy! I got my golfer elbow from doing chin ups. While working on rehabbing, should I avoid chin/pull ups entirely? Thank you!
This is actually a common mechanism. You probably don’t have to avoid pull-ups all together, but probably need to dial the volume back. In some cases, people do have to take a temporary break from pull/ups to allow the tendon to recover. It’s varies from person to person, so you will have to experiment with things. If you can do some pull ups and not flare up the elbow, then they it is fine to keep them. If you notice that any pull ups, keep your elbow aggravated, then you may need to take them out for a few weeks.
@@RehabScience awesome! Thanks so much for the response!
@@RehabScience howdy…I hope you don’t mind a follow up? I’ve read conflicting reports about doing push ups while dealing with golfers elbow. I have zero pain in my elbow while doing push-ups. Do you see any issue with doing them while I rehab?
If push-ups don't cause your symptoms to flare-up, then I would say they are okay to keep in your training program.@@bretts2048
@@RehabScience thank you!
I got my golfers elbow by doing pull ups or more precisley chin ups, it fells like fire burning sensation. I stopped exercises for few month, pain almost gone then i tryed again pull ups with with more cautious and pain returnet to some degree again...Do not know what to do, i really like doing pull ups.
You probably have to work on your scapula for that pull up/chin up.
I think pull ups and chin ups are the reason for my golfer's elbow too. I plan to try the exercises in this video. And I'll buy an elbow compression sleeve for when I exercise. As for pullups and chin ups, I think I'll just do isometric pullups: try to stay in the weakest position of the pullup for as long as possible. -I hope this will work for me. We'll see!
@@markmcla I cannot do Chin ups and Neutral grip, burning pain is still there, but recently i started Pull ups and even though i couldn't get even 1 when i started , now after short period of time miraculously i can do 5 clean ones at once, and i'm doing it in aprox 5 series per day. Golfers elbow pain is non existant so i'm focusing only on pull ups and push ups as my main exercises.
I'm not an expert , but i believe it is best to not take risks and maybe search a medical professional advice in this regard , i'm planning to that in near future.
sorry to bother you
i'm still confused that why you don't let forearm from neutral position to pronation when you were training PT
and thanks for you time!
You have to think about what the external force is acting to create on the body and what muscle would resist that force. Imagine going bicep curls. The weight of the dumbbell wants to create elbow extension (straighten the arm), so the elbow flexors (biceps and others) must work to overcome this force. In the exercise in this video, the weight of the dumbbell (due to gravity) wants to create forearm supination, so the pronators must contract to control this force (eccentric contraction) and overcome it (concentric contraction).
@@RehabScience Appreciate!! I forgot the force of gravity.