Golfer’s elbow, also known as medial epicondylitis, is a condition that causes pain and tenderness on the inner side of the elbow. It is a common overuse injury that can affect athletes, golfers, and anyone who performs repetitive hand, wrist, and forearm movements.

If you are experiencing golfer’s elbow, rehab exercises can help improve your symptoms and speed up your recovery time. In this article, we will discuss the best rehab exercises for golfer’s elbow, as well as exercises to avoid and tips for speeding up your recovery time.

Golf Elbow Rehab Exercises

Rehab exercises can help improve the strength and flexibility of the affected muscles and tendons, reducing pain and inflammation and speeding up the healing process. Here are some of the best rehab exercises for golfer’s elbow:

Wrist Flexor Stretch

• Hold your arm out in front of you with your palm facing down.
• Use your other hand to gently pull your fingers back towards your wrist until you feel a stretch in your forearm.
• Hold for 15 – 30 seconds and then release.
• Repeat on the other arm.

Wrist Extensor Stretch

• Hold your arm out in front of you with your palm facing up.
• Use your other hand to gently push your fingers down towards your wrist until you feel a stretch in your forearm.
• Hold for 15 – 30 seconds and then release.
• Repeat on the other arm.

Pronation and Supination Exercises

• Hold a light weight or a can of soup in your hand.
• Sit with your elbow bent at a 90-degree angle and your forearm resting on a table.
• Slowly rotate your forearm so that your palm faces up (supination) and then back down (pronation).
• Repeat for 2 – 3 sets of 10 – 15 repetitions.

Eccentric Wrist Curls

• Hold a light weight or a can of soup in your hand.
• Sit with your elbow bent at a 90-degree angle and your forearm resting on a table.
• Use your other hand to help lift the weight towards your wrist.
• Slowly lower the weight back down with your affected hand, taking 3 – 5 seconds to complete the movement.
• Repeat for 2 – 3 sets of 10 – 15 repetitions.

Forearm Extensor Exercises

• Hold a light weight or a can of soup in your hand.
• Sit with your elbow bent at a 90 – degree angle and your forearm resting on a table.
• Slowly lift the weight up towards your shoulder, keeping your elbow and wrist straight.
• Lower the weight back down with control.
• Repeat for 2 – 3 sets of 10 – 15 repetitions.

Exercises to Avoid

While rehab exercises can be helpful for improving symptoms of golfer’s elbow, some exercises can make the condition worse. It is best to avoid exercises that involve gripping or squeezing objects, such as pull ups, push ups, or lifting heavy weights.

Golf Elbow Massage

Massage can also be an effective way to reduce pain and inflammation in the affected muscles and tendons. A qualified massage therapist can use a variety of techniques to improve blood flow, promote healing, and reduce tension in the affected area.

Golfers Elbow Pull Ups

While some exercises involving pulling movements, such as pull ups, can aggravate golfer’s elbow, others may be beneficial. For example, assisted pull ups or lat pull downs with a neutral grip may be less stressful on the elbow joint.

Golf Elbow Recovery Time

The recovery time for golfer’s elbow varies depending on the severity of the injury and the type of treatment used. Mild cases may only require a few weeks of rehab exercises and rest, while more severe cases may require several months of treatment and recovery.

If you are tired of living with golfer’s elbow pain, consider scheduling an appointment with a chiropractor today. With their expertise in treating musculoskeletal conditions, chiropractors can provide the personalized care you need to manage your symptoms and improve your overall health and well – being. Take control of your golfer’s elbow pain and take the first step towards a pain-free life with chiropractic care.