10 Best Golfer's Elbow Exercises & Stretches - Ask Doctor Jo
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- Опубликовано: 7 сен 2024
- Golfer's elbow, or medial epicondylitis, is an inflammation on the inside of the elbow. It often comes from an overuse injury. Here are my favorite stretches & exercises for golfer's elbow. Buy a printable worksheet with the Golfer's Elbow treatments in this video: www.askdoctorj...
Soft tissue mobilization (STM) can be very beneficial for golfer’s elbow. This is not rubbing the area, but you are actually mobilizing or moving the tissue around to help break up adhesions and scar tissue.
Next stretching the inside and outside of the elbow helps. Wrist flexor stretches and wrist extensor stretches will help loosen up the area. Stretches in general can be done with a 30 second hold, 3 times.
Then working on AROM and strengthening for wrist flexion, radial/ulnar deviation, and pronation/supination will help decrease the inflammation and improve motion.
Finally bicep curls are a great way to strengthen the muscles as well.
Related Videos:
Golfer's Elbow Stretches & Exercises:
• Golfer's Elbow Stretch...
Tennis Elbow & Golfer's Elbow Pain Stretches:
• Tennis Elbow & Golfer'...
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10 Best Golfer's Elbow Exercises & Stretches:
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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, its officers, employees, and contractors 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.
![STOP Elbow Pain! How To Fix Tennis Elbow [Lateral Epicondylitis]](http://i.ytimg.com/vi/Ri77yRaSm4A/mqdefault.jpg)
Buy a printable worksheet with the Golfer's Elbow treatments in this video here: www.askdoctorjo.com/purchase-golfers-elbow-exercises-stretches-worksheet
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Remy’s portrait looks exactly like her! She is so cute!
It's amazing, for sure!!
Many thanks, Dr. Jo!
You're welcome!
Great information. Thank you so much!
You're welcome!
As usual very helpful and clearly explain
Thanks!
Dr. Jo, your videos are the best I have seen for explaining the how and the why of exercises. I have medial epicondylitis in my dominant arm. I am doing all these exercises and they are helping. I had no idea how tight my muscles were, nor how weak. I had a mastectomy with implants placed under both pectoralis muscles. Over time, this caused severe atrophy. Last year, I had the implants removed and pectoralis muscles repaired. I received about 6 months of PT which helped. I didn't keep up with exercises, however. I am slowly regaining strength. I think all of my weak arm and chest issues are related to the damage done by pectoralis dissection from the sternum for 12+ years. Thank you!!
Thanks, and you're welcome!
Just in time, seriously! I needed this! Thank you Jo!
You're welcome!
thank you for these exercises. I have had this condition for some time but bike riding (during this pandemic) has made me realise just how sore it is.
You're welcome.
Thanks Doc. Those pointers are amazing! Guitar elbow.
You're welcome.
😂😂 soup or vegitable can.. Sounded like super vegitable can 😂😂 wondering how big that was gonna be!!
Super vegetables are the best!! :-)
Thanks, much more helpful than receiving a txt msg from a doctor!!
You're welcome!
Thanks Dr. Jo! You helped me through a high hamstring pull, now checking back in with you for my golfer’s elbow pain (which I think I got from gardening). I’m a tennis player and experienced lateral epicondylitis through the years. Yoga helps. But this medial epicondylitis flare up surprised me and has put a hold on my tennis game. I’m confident that your stretches and exercises will help me get back on the courts!
You're welcome!
Are you healed now?
Yes, I’ve returned to playing tennis once or twice a week. Don’t want to do more than that right now due to fears of overuse. I’ve been lax about continuing Dr. Jo’s exercises now that my elbow feels better, but I’m going to try to keep the routine in order to build strength.
@@NikeUB did you rest it or you go straight to the exercises? How long did you rest it? And how long did it take for you to recover. Im just 18 and i have this on both elbows, need help
Daddy ace I went straight to the exercises, but no weights or tension initially and then built up strength week by week. I didn’t play tennis with my right arm for a good two months or so. I played lefty during that time for a mental challenge and semi-workout.
Thanks 🙂
You're welcome!
Thanks for the video. I do alot of metal detecting.
You're welcome.
thank you!
You're welcome!
thank you
You're welcome.
Great stuff. But how many reps and how often should we do these exercises? Thanks.
It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: ruclips.net/video/Uo2Bz7F339I/видео.html
Hi Dr. Joe,
How many times per day and how many reps do you recommend?
Thanks!
Therapeutic exercises can be done 2-3 times a day. As far as reps, it's different for everyone. This might help: www.askdoctorjo.com/content/repetitious-repetitions-0
Hey Jo. What videos do you have or could make on stretches for knee plica. I've blown my knee out from sitting on my feet too long far too often when I was a younger man. But this is a new one for me. I've gotten into hiking quite a bit over the summer and in the last few weeks I began having soreness on the inside of my knee around where the little 'point' is. Strangely it doesn't often hurt when I'm moving about, even hiking. But if I kick my legs up for awhile higher than my waist or lay down to sleep it aches when I move it or stand up..
Here is one for plica syndrome: ruclips.net/video/Rl7yxBWIyzg/видео.html
Have you got any thing for a slight pain in the back? 🤔
I lifted something wrongly and it's just a little bit sore! 🥺
I do. I have several for back pain. You can find all my videos at: ruclips.net/user/askdoctorjo
Can I do this without resting the elbow? I have it for 2 months, would it heal?
Do you have a video on pain, thigh and swollen after a knee replacement surgery? I also tighten on my cuffs.
Yes, I have videos for both. You can find all my videos at: ruclips.net/user/askdoctorjo
Nice presentation! How long should I lay off golfer's elbow from apparent, excessive bench press? I've been icing, doing your exercises, but am eager to get back at it. Thanks DJ!
Hello there, what type of exercises i should do for a clavicular chromium disjunction level 2 ? I put a dessault bandage for 3 weeks and now i should remove it.
The video you already commented on is for that.
When should you wear an elbow brace?
Golf elbow , left hand
I have golfer's elbow. Would hurt or help to lift weights?
U just saved me $100 an hour
These exercises are for tfcc also.. are these connected ??
I have both.
Is this the same as a swimmers elbow? After swimming for the first time in years I woke up with excruciating pain on the inside but slightly above my elbow. I also had tingling on my pinky and ring finger.
Both are repetitive movement injuries/irritations.
Question for you: Would you ever recommend wearing the elbow strap overnight while you sleep? Would that be too much? Or is it safe?
I would not recommend it.
I was training weighted chin ups 3 times a week doing 3 sets of 8. I developed golfers elbow after only about 3 weeks of doing them, in addition to farmers carries with a 40lb dumbell in each hand for 1 minute 3 times a week.
This was probably 4 months ago and I stopped doing any upper body pulling exercises since then. I still get the same soreness in the inside of my elbow on both arms.
Do you recommend not doing any pull ups, body weight rows, or forearm work until I have no pain at all? I am going to focus on these exercises as well as using a thera band flex bar that I recently purchased. I admit I am anxious to get back to bodyweight training but I also dont want to make an old problem worse.
Thank you!
Did your golfers elbow resolve?
@@explosive214 yes it has! I backed off pull ups completely. Did no pulling actually at first. Did rehab exercises such as Tyler curls and Reverse Tyler curls with the red Thera band. I also did massage (cross tissue massage). When I did start pulling I started with inverted rows even though I could do pull ups. Ease back into everything slowly. You likely will need at least some time off from pulling.
Now I'm fully recovered and I'm even stronger at pull ups than before. Whole process probably took 4 months to really start training again.
@@juglanscinera4315 thanks
I have started doing 20 sets of arm work out within 3.4 days i can see improvement in muscles bt they r getting stiff like movement is not smooth specially arms shoulders bicep area does not pain bt feel shaky while lifting light weight things pls guide or while typing
Sorry, I don't really understand. If you are doing 20 sets, and not reps, you are probably doing way too much.
thank u
You’re welcome.
I've been dealing with this pain in both elbows for about a year now(seems like an eternity). I weight lift and am a little stubborn i'll admit. I'm sure I have some scar tissue built up around the elbow area. Do you recommend doing these 3 sets of 10-15 reps? Per day? Thanks for the video!
You're welcome! It's different for everyone depending on how long you've had it and how your body reacts. This might help: ruclips.net/video/Uo2Bz7F339I/видео.html
How many times per day and how many days in a week?
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
I have pain going into my wrist and fingers from my elbow what is going on?
I will try for a few days or more. My elbow has been sore from playing on Xbox way too long. Since you were all born , that is how long I’ve been playing. Hmm ok maybe not that long, but long months and years.
First - you are wonderful. Secondly - do the same exercises in the case of tennis elbow.
Thanks. I have several videos for tennis elbow. Many of the stretches are the same, but not all of them. Good luck.