Golfer's Elbow Stretches & Exercises - Ask Doctor Jo
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- Опубликовано: 11 окт 2016
- Golfer's Elbow, or medial epicondylitis, is when you have irritation on the inside of your elbow. These golfer's elbow stretches and exercises should help relieve the pain. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/golfers-elbow
The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.
For stretching, put your arm straight out in front of you. With your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them.
Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.
Finally you will do a bicep curl. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don't let the band control you!
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Tennis Elbow Stretches & Exercises:
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Golfer's Elbow Stretches & Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. 
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You're welcome. Unfortunately, I don't know since I can't evaluate you. A bone bruise can last that long, but often other injuries do feel like that too.
already subscribe to your channel
Does this golfer elbow pain also happen when i throw baseball?
I need to stretch a lot of different muscles due to mild cerebral palsy. I'm very thankful to have found your channel.
She doesn't know how useful this video is for me! As a climber, medial epicondylitis is very common & I've been struggling with it recently.
I am very happy to say that I subscribed so quickly! Thank u so much Jo :-)
Thanks, and you're welcome!
You are so generous. I do appreciate your exercises. Thank you so much, my dear Dr. Jo!
You're welcome!
Thank you!! Feeling the benefit already :)
You're welcome!
Best and most beautiful therapist of all. Tried all her elbow pain exercises and got rid of all ailments. Great explanation and didactic.❤️
Thanks!
You're so awesome!! i am going to try all of this. I tend to overdo it with corrective exercises, which defeats the purpose, so I love it that you start easy/gentle and work your way up! I am a massage therapist, so repetitive stress injuries are...STRESSFUL!! I can't really rest it, so it's great to have proactive options for healing, and then I can share with my clients! Thank you!
Thank you, and you're welcome! Good luck.
Thank you for this excellent video.
You're welcome, and thanks.
Thank you . Your videos have helped me so much
You're welcome.
Thank you i have this tension from working out and bicep curls and this really helped!
You're welcome!
Thank you! I have been experiencing pain on the inside of my right elbow for about a month now. Just following the instructions in this video for the first time i already feel a difference! I will do this daily.
You're welcome!
Did it get any better?
I find myself coming to this channel a lot. Thank you Dr Jo!♥️
You're welcome!
Great explanation of the golfers elbow exercises
Thanks.
Hi Pat from England, just seen your video, am going to give it a try.
Thank you! I have been experiencing symptoms for almost 3 months. Physical therapy is very expensive through my insurance plan. I feel a lot of pain when I am trying to get to sleep at night so I prop the painful arm up and sleep on my good side. Really getting frustrated and it's keeping me from workouts for my arms. Hopefully you can help me! Thank you so much. Will definitely be doing these exercises/stretches. 😁👍
You're welcome!
Thank you so much
You're welcome.
Thanks for these videos! I was diagnosed with Ehlers Danlos recently...also tennis elbow in both arms. But after watching both your videos, I think it's more of Golfers Elbow than Tennis. It seems your exercises differ slightly - in your opinion, is there any harm in doing both sets of exercises or would one cause more pain for the other muscles if that makes sense? :)
Thank you! Great information. Very helpful!!!
You're welcome, and thanks!
you are an angel , thank you so much ❤️
Thanks, and you're welcome 😊
Great job. Thank you.
You're welcome.
Been struggling with Golfer´s elbow for over a year now, really hope following along will help.
Thanks for the effort tho!
You're welcome.
Thank you, Superman.
You're welcome.
thank you !
You're welcome!
Thank you
You're welcome.
I got golfer's elbow from doing heavy dumbell and machine curls. It is such an annoying and painful injury. The smallest thing sets it off and ruins any future workouts. Thanks for the stretches!!!
Thanks for your video tutorials. I am 52 and regularly exercise. I have been dealing with golfer's elbow for 2 years now. As I am at home, I have been lifting light weights (8-10 pounds) while trying to keep a neutral grip on the barbell. After exercising, I stretch, my forearm and apply ice. I can do this workout pain-free. My problem is later when the pain comes at night. It feels like an inflamed nerve. If I don't exercise the bicep gets weaker and actually increases the arm pain. When should I do these stretches/deep massage? Before exercising? Alternate massage one day exercise the next? I also have been trying to build for-arm strength with the red flex bar. Any suggestions would be welcome.
I m curious if you have found the solution yet? Thanks
I had a mild case of this for a couple of months, just enough to annoy me. Didn't even know there was a name for it. I tried resting my arm as best as I could, but that didn't seem to get me anywhere. These stretches helped right away.
Amazing thank you!
You're welcome!
Thanks!
You're welcome, and thank you for your support!
Great tutorial
Thanks.
Thank you for the video. Very helpful as a refresher course. I have it in my dominate arm and hurts very badly.
You're welcome. Good luck.
Ok that’s good to know.
My physio gave me some quite intense stretching exercises to do but I’ve heard people now believe stretching doesn’t help G.elbow. and only strengthening works. Now I’ve just read that you should massage only for first 2 wks, slightly confused:). Thanks for your video
I would follow the advice of your physio who has evaluated you in person. It's really different for everyone depending on severity and how long you've had it, so what works for one person, might not be good for another.
DoctorJo Many thanks for this very useful & informative video.It has relieved my elbow pains. Keep up the good work !!!
You're welcome, and thanks!
Hello Doctor, I have seen your video on Golfer's elbow exercises. I have a golfers elbow in my right hand and besides this, I have pain in my shoulder also. Some times when I do exercise for golfer's elbow I feel more pain in my shoulder. Kindly suggest what to do what all exercise I should do. If you want I can send a video explaining the problem.
I am going to try it thx
You're welcome.
Started having the problem just yesterday after doing a golf swing and the pain is fairly minor but is definitely golfer's elbow. How long do you recommend before going back to any physical activities?
Overtrained and damaged my elbow - after about six weeks rest that did Nothing, finally got around to googling and wound up here. Even after one round of these exercises my elbow feels better - the tendon feels sort of warm but in a good way. Thanks!
You’re welcome!
Thanks 🙏🏼
You're welcome.
This really helps I felt realief
Man ive had this in my left arm from lifting for 12 weeks or something now. Dude to lack of rest between sets and not enough stretching hopefully these help thank you🙏🏻
You're welcome.
I have tendonitis in my wrists as a result of repetitive typing. I have managed it through hand exercises and upper body yoga. Several months ago I noticed a bump on my right elbow. I talked to my GP and he dismissed it as fatty tissue. I did some research online and realized it was golfers elbow. Because I am right-handed, it's only on my right elbow. I use my mouse a lot. I came across this video and have been performing the exercise daily and I have gotten very good results. The size of the tissue has definitely decreased. It's not back to the normal sized but it's getting there. Thanks you so much for posting this video.
You're welcome. I'm glad it's helping.
Hi doc. Thanks for the video. I have this condition from too much tennis. I will do the movements you described. The question I have is that if I do your regimen a couple of times per day, should I stop tennis for a while or can I work through the discomfort and keep playing? I don't care about playing through the pain but I don't want to make it worse. Thanks again!
same here man tennis screwin with my elbow too
hi, when i am curling my elbow (like doing bicep curlis) my elbow clicks and in pain even without any weight, what does that mean?
thank you
Thanks doc Joe just got diagnosed now work out time.
You're welcome.
Good video
Thanks.
Hi and thanks Dr Jo I'm a 60 y o male who exercises virtually everyday and have just developed Golfer's Elbow on both arms. I think it was due to increasing weights in the gym plus repetitive injury from swimmig with paddles. My question is ..I obviously want to exercise still and the smart thing is within the limits of pain. Would it be best to reduce the weight? or reps and sets? in my weight workout. As an overuse injury I am thinking that reducing reps would be better? So low reps with heavy wt is better or high reps with medium wt better for less stress on the joint?
Likewise in swimming ditching the paddles for a while would put less stress on the elbow. I find RICE ing it has little effect but should I continue to do it post workout?
I know the answer is a length of string but what sort of recovery time frame should I be looking at? I've been a swimmer, basketballer, tricep user most of my life - could an inbalance with my bicep contribute to this condition, I also have weak forearms and often can't complete sets of lat pulldowns due to wrist pain / lack of grip strength.
Appreciate any feedback
Hi Doctor. Thank you for all your videos. Quick question: Is it normal to have pain while doing some of the exercises? I get a lot of pain with the bicep curl exercise. Should I work through the pain and complete that exercise? And would you recommend compression, massage or icing? Thank you!
You're welcome. A little bit of pain is okay, but not sharp pain. Yes, I would recommend all of those. Hopefully they will help. Good luck.
I felt amazing relief the very next day. Going to keep stretching until the pain is gone. 🙌🏽
Glad it's helping.
Thank u 🌹
You're welcome.
I am wondering when it would be acceptable to start streching after an injury. I am currently dealing with a lot of daily pain and i am not sure whether i should let my elbow rest more before beginning streches.
Thank you for that. My elbow already feels a lot better
You're welcome.
Will this help strengthen the muscles around my injuries area
Thank you for the video. Is this meant to be a treatment regimen, or is this for prevention, or both?
You're welcome. It can be used as both.
Hi Jo, just subscribed as I have a pain in my elbow and these exercises have helped. Is there any specific exercises or stretches for pain on the outside of the elbow?
Thanks! Usually pain on the outside is called "tennis elbow." I have several videos for that as well. You can find them at: ruclips.net/user/askdoctorjo
How many days do I have to do it to make it heal ?
Hi Jo and thanks! I have been advice to do massaging techniques in the area of the pain. Do you recommend doing that before or after doing the stretching and strengthening?
I like to massage the area before.
I read that stretches can aggravate the injury in the first 2 wks of a treatment programme, is this true?
No.
I tried it!
I hope it helps!
thanks lady! xo
You're welcome!
Dr Jo is it still ok to do the bicep excercise with the rubber band if i feel pain doing it?
Hi Dr. I have been diagnosed with tennis elbow. Can I do these exercises
Great video. Luv ur shirt.
Thanks!
Also one more thing if I may.
Is it ok to start the gentle strengthening exercises straight away or should I wait till no pain at all in elbow?
It just always feels tender at the moment so I seem to be caught in a cycle and can’t get to that point?
Stopped using my right arm for certain things but find that I can’t really rest my elbow!
Thanks so much
You're welcome. You can start strengthening right away. A little pain is fine when you are exercising, but no sharp or intense pain. Good luck.
Thanks for the video. None of these stretches hurt when I do them except for the arm curls you showed at the end. Those really hurt. Does that mean I should not do them? Or, should I do them with very light resistance on the band?
You're welcome. If they hurt, don't do them.
Thanks :)
You're welcome.
Thanks sooo much. I was diagnosed recently w/ medial epicondylitis. I'm doing your recommended exercises and stretches daily and I definitely feeling improvement. Is it possible that I developed this because of lack of stretching? Besides walking and yoga, I was doing weight training 2 or 3 times week to help manage my osteoporosis and try to keep my bones strong. Maybe not enough stretching ???
Would doing these exercises with my good arm be a preventive measure?
You're welcome! It's possible, but it's usually from a repetitive movement vs. not stretching. They can be done as a preventative.
Dr Jo, one of the exercises most PTs say to avoid is the old fashioned standing barbell upright row due to internal rotation grinding at the components of the shoulder - but if I do not really feel discomfort, does this mean it may be fine for me to do?
As long as you are using correct form, and there is no pain, it shouldn't be a problem.
Do you recommend these stretches and exercises once a day or two to three times a day?
If you can, 2-3 times a day.
Hello Doc :))
I have golfers elbow pain but is isnt so intensive which would require the cessation of all activities. I can do my dips, pull ups, push ups, but in doing pull ups i feel more pain then the other exercise. My first question for you is: "May I continue to train these exercises (dips, push ups) that do not cause intense pain to my elbow or not?" ........................My second question for you is: "What are the consequences if I continue to train under the influence of pain?" Because my elbow hurts until I warm up, but after 5-10 minutes after warming up I don't feel pain until I cool down. GREETINGS FROM CROATIA :))
I have it bad on both elbows. I throw boxes for a living. Weight ranges from ounces up to 50 pounds or so. I throw 8-10 thousand boxes per night 4 nights a week. It is really rough. Some days are worse than others. But they haven't ever hurt like this before. That's why I'm here! I don't think anything significant is wrong. Just probably need to stretch a little more throughout my shift!
Hey Dr. Jo. Thanks for the video. I though I had golfer's elbow, but the discomfort actually runs from the medial epiconyle to proximal, up the upper arm a few inches and not down into the forearm. Any suggestions? Thanks so much. Karl
The bracialis and the short head of the biceps runs on the inside of the upper arm. These might be a little more helpful: www.askdoctorjo.com/biceps-tendonitis Good luck.
I have been diagnosed with Golfer's Elbow. My question is about sleeping positions. Both elbows are SO stiff and sore in the morning. Does it help with healing to sleep with the elbows extended or bent? I feel like every night I go backwards with my progress.
Thanks a lot for the video! I have developed a medial epicondyle from climbing, and although I'm pain free in my everyday life, it aches a couple of days post climbing. I really want to fix this proactively, how long do you think I should be doing exercises like these for? I naturally want to get back to climbing asap, but don't want to risk having to spend a many months to a year off just to fix this. Thanks Doctor Jo!
You're welcome! You can do these 2-3 times a day, but it really depends on how severe your case is for how long it will take. In general, it can take anywhere from 6-12 weeks. Good luck.
AskDoctorJo thanks a lot for your swift answer! I'll do them twice a day and hopefully recover quickly. Thanks I'm heaps again!!
You're welcome! I hope you recover quickly too.
Magnus Nyborg did the exercises help solve the problem?
After a year, has your elbow healed up? Cheers, Kaz
Thanks for your vid, Doc Jo! Bought your printable worksheet. Wish me luck sorting out this elbow!
You're welcome, and good luck!
hi im 51 years old and still have this problem for about 10 years...seems like a chronic thing always a bit tender when doing stuff at best and then more painful when doing light stretches or exercise. job is repetitive with arms and hobbies also like swimming and guitar playing havent helped over the years too im sure . backing off on hobbys and just doing the job i have almost felt healed a few times but pain returns when return to doing the hobbies consistentlty. ive had longer rests a few times for 2 months and still cant cures this... im guessing need a longer time to heal like years or this is just not repairable...wonder what your thoughts are? thanks
I regularly play squash and have developed symptoms of golf elbow. Is there a different sets of exercises for squash players. Thanks
They would be the same. Good luck.
How long should I do this for it to work??
Can I lift weights or I need to give complete rest to my elbow?
When can I start my gym training?
First of all, thank you for all the amazing info you put online.
I have golfers elbow, TFCC and CTS. I normally do these exercises once per day, everyday (including wrist curls for extensors and flexors). Do you think it’s ok to do them everyday (7 days a week)? You think is ok to do the stretching exercises everyday also after the strengthening exercises? Until now I only do the strengthening exercises because I’m afraid of irritating too much the area.
Once again, thank you very much!
You're welcome, and thanks. Therapeutic exercises and stretches can be done every day.
@@AskDoctorJo Thank you very much!! Wish you much success!
How much day i day regularly tell me please
Can I do dis exercises as..I have slight pain and I m suffering golfers elbow from last 6month plzzz reply???
How often show we do these? I don't remember if you said anything about that in the video.
been doing these for a month now and they are helping a lot! thanks
Someone also recommended using elastic bands around the fingers and opening fingers to help with G Elbow- would you agree with this too?
You're welcome. You can, but that is more for your extensors, which would be on the lateral side (tennis elbow). It should still help in general though.
@@AskDoctorJo ah I see, that's interesting- I think I went a bit heavy on this a few days ago and may have aggravated injury. So would crushing the squeezy ball help then?
many thanks for all the advice
You're welcome, yes, both should help since they are so closely connected as long as you don't over do it :-)
Lol. Did the stretch in the thumbnail and felt better immediately
Can this pain come just over night? Last night was completely fine and today i felt in morning and then middle of day it went away and now its back again.
How many times a day does one do these exercises? When I start lifting weights again, do I need to try something different from what I've been doing or this will come back?
Is it treatable
DoctorJo. Hey I play softball left elbow has it how long would it take to heal
It really depends on how severe it is. Generally with consistent stretches and exercises, it can take 4 weeks to 3-4 months.
Hi Doctor Jo i just found out i have golfers elbow very painful with doing the exercises how long until it goes away?? I forgot to ask my Doctor.Thank you so much
You're welcome. It just depends on how severe your case is, and how long you've had it. In general, it can take 4-12 weeks of consistent treatment, but some people start feeling better in just a few days.
Hi
I thought 💭 the doctor was pulling my leg when he said you have Golfers Elbow..
Thanks for sharing your Pysio tips.
Cheers Tony.👍🇦🇺
You’re welcome. I hope they help!
Hi, I'm feeling pain inside the elbow when doing pushups.Should I stop doing it?What can I do to treat those pain cuz it's bothering me when doing push ups? Hope to get your advice on it.
The above might help, but I really don't know since I can't evaluate you. If the pushups hurt, I would stop for now.
In which fase of pain do you need to di this exercices?
Is it ok to lift heavy things (30-40 lbs) if you have golfers elbow? Or should you avoid this.
It really depends on if it hurts or not.
Great video. The last exercise with the theraband was the most painful one for me. Is it best to work through the pain and do fewer reps, or skip this one entirely?
Thanks. If the pain stays any amount of time after you stop, I would hold off on it. If it's just pain, like you are working it, and it stops when you stop, it's okay to push through. Good luck.
Thanks so much. The pain completely stops when I finish, so I'll keep doing them.
You're welcome. I hope they help!
i had this pain due to playing tennis.after one week it s gone but when i did these exercise specially the strech the pain came back.Can you pls tell wether to do these even if it pains a little
I don't know since I can't evaluate you, but in general, yes, sometimes stretching hurts a little, but if you don't stretch it, it will become worse in the long term.
It's almost 4 years now i doing trying all these exercises, iceing, heating and what not but all these things give only temporary relief. The pain come back just when i join gym and start lifting weight. Please help is there any medicine to get rid of this problem ?
Should strenghtening be done daily?
Yes.
Hi Doc. Firstly, thanks a ton for the content. I just want your advice regarding this. I've been to a orthopedic doctor who has identified my problem as golfers elbow. The strange part is I'm only experiencing pain while doing chest, tricep and shoulder exercises. So mainly push movements. When I do rowing movements or pullups or bicep curls it's not paining at all. Is this normal, or is it an incorrect diagnosis? Thanks!
PS I have close to no pain when out of the gym. Hurts the most when I do a triceps exercise.
Sounds a little more like triceps tendonitis. These might be worth trying: m.ruclips.net/video/BglqDh5Xozc/видео.html
How many reps, how many sets, how many times a week?
Right and left elbow in pain at the medial. I don’t know what to do ?