3 Golfer's Elbow Exercises
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- Опубликовано: 27 дек 2022
- 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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These really work! I felt better the first time I did them, thank you!
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
Both these exercises and golfers elbow exercises are the best ever. Made a significant difference. Many thanks
So glad to hear they helped you!
1:31 - Grip strengthening exercise
3:01 - Wrist flexor strengthening
4:47 - Pronator teres Strengthening
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 RUclips 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.
Thanks for your work and video 🙏🏼
My pleasure!
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
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
Wonderful clips
Thank you!
Thank you for sharing
My pleasure!
feeling alot better, thanks!
Glad to hear that!
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 ...
When you roll down and up the Dumbbell, do you just roll your fingers in or do you squeeze the muscles?
Thanks for these exercises. Any alternate for dumbbells. We don't have dumbbells at home, so can we use filled water bottle?
Thank you sir✌️✌️
Welcome 👍
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
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 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.
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
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. 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
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.
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?
can i do these ecercises every day or i need a day off to rest??
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
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 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.
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.
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
@@Emicraze55 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% ?
Super ❤️❤️
Thanks 🙏
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
should you stretch too?
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.
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.
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.
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?🤾♂️
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?
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!
i fractured the medial epycondilo.
And… how long of an recovery? Anything you can add to share?
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.
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
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