7 Best Exercises to Recover From Golfer’s Elbow

Golfer’s elbow is a medical condition where you experience pain due to the de-attachment of tendons of your forearm muscles to a bony bump inside your elbow. If it is diagnosed at an early stage, you can treat it with some rest and physical exercises for the golfer’s elbow mentioned below.

Also, make sure to seek medical attention to avoid future problems. Keep reading to know more about its causes, exercises, and precautions!

Doctors recommend performing exercises for the treatment of the golfer’s elbow regularly, i.e., after seeing how effective it has served in the past in reducing the intensity of symptoms and healing the condition faster. Look at the following points to learn about 7 helpful exercises and the right technique to perform them:

1. Wrist Flexion Isometric Exercise

It is a very simple exercise to treat the condition in which you must place the palm of your affected forearm on the table or thigh. Now take your other hand and put it on the affected hand. Follow a movement in which your wrist moves up while your other hand resists this movement. It will be like your other hand is trying to keep your affected hand in the same position. Continue doing this for 30 seconds to 1 minute.

It activates your muscles against a fixed object, making it possible to move your hand under a certain range of motion without affecting the injured joint. Also, a regular continuation of this exercise has shown a considerable decrease in pain. 

2. Wrist or Forearm Soft Tissue Rolling

Wrist or forearm soft tissue rolling is one of the best exercises for the golfer’s elbow as it involves minimal stretching and gets the blood flowing in the affected area. To perform this exercise, you will need a round object like a lacrosse or tennis ball.

Now place the lower part of your arm on top of the ball with your palm facing up or down. Roll your forearm up and down 10 to 15 times. Also, be mindful of the spot that seems extra sore and stop at the point that makes you uncomfortable.

3. Wrist Flexion or Extension Stretch

For this exercise, you must first extend your arms, then bend your wrist down and up until it creates tension in both directions. Repeat this exercise 20 to 30 times a day to maintain full mobility of your hand.

4. Supine Thoracic Extension With a Towel Roll, Foam Roll, or Low Back Chair

It is a simple exercise to help the golfer’s elbow, which you can perform either lying on your back or sitting in a low-back chair. Start this exercise by rolling a large towel and placing it between your shoulder blades horizontally. Tighten your core and lift your arm over your head.

However, if you have a problem with your shoulder, touch your elbows with your hands and take it overhead. Now stretch your upper back and body over the top of the roll. Perform this exercise 20 to 30 times daily to notice a considerable improvement in your thoracic spine.

5.. Latissimus Dorsi Stretch

Under this exercise, you may need to rest your elbows on a couch, bench, chair, or other similar objects. Also, maintain a shoulder-width distance between your hands and the elbows. Now hold a golf club or broomstick in this position. Push your butt towards your feet, so your chest also tries to reach the ground. Be in this position for 8 to 10 seconds and repeat it 15 times in a row. It helps stretch the muscle underneath your armpit to induce recovery.

6. Open Book

This is another great exercise for the golfer’s elbow that allows full rotation of your thoracic spine while in a comfortable position on the ground. First, you must lie down on your side and bend your knee to your hip level. Now stretch your arms straight in front of you, then join them at your chest or shoulder level. Pull your top arm up and move it so it touches the ground on the other side until you feel a stretch. Later relax the arms in their original position.

7. Shoulder or Scapular Wall Side

To perform shoulder or scapular wall side exercise, stand with your forearms against a wall, or you can also use a foam roller between the wall and your forearms. Try and slide your arms up and down the wall while maintaining constant contact with the wall or the foam roller. Do this for 1 minute and repeat two more times.

Remember to tighten your core while performing this exercise, as it prevents excess back movement. This exercise helps activate your muscles that upwardly rotate your shoulder blade and create better shoulder movement.

A golfer’s elbow is similar to a tennis elbow, which develops outside the elbow. However, it is less common and may develop due to the following causes:

• Racket Sport: It is common to hurt your tendon if you are unaware of the appropriate technique for performing tennis strokes, especially with the backhand. In addition, using a topspin or racket that is too small or heavy can also lead to injury.
• Weight Training: Using the right technique for weight lifting is very important; otherwise, there is a threat of overworking your elbow’s muscles and tendons which further results in a golfer’s elbow.
• Throwing Sport: Another common cause of developing the disease is pitching objects incorrectly, i.e., in baseball, softball, javelin, archery, football, etc.
• Forceful Movements: If you perform many forceful movements in your daily life, like what is required in construction, plumbing, carpentry, etc., there is a chance of suffering through a golfer’s elbow.

The symptoms you may notice include:

• Stiffness in the elbow
• Pain and tenderness
• Weakness of fingers and arms
• Numbness and tingling sensation

Generally, it takes one year to cure all of the symptoms of a Golfer’s elbow with treatment and proper rest. However, exercising daily can reduce the recovery period to half. Moreover, it helps by strengthening the flexor muscle of the forearm.

While some exercises help in muscle contraction through tightening, others aid in muscle relaxation. Other remedies that may add to recovery include heat and ice treatment, physiotherapy sessions, stretching, massage and acupuncture.

To ensure you do not aggravate your injury, you must try and avoid any activity that requires the engagement of the muscles in your arm. Also, avoid the following exercises while you are in the rehabbing process:

• Pulling and lifting repetitively
• Heavy-lifting using a palm-up position
• A movement that requires your symptomatic side engagement

The following are some precautionary tips to follow while exercising with a Golfer’s elbow:

• Perform the exercises only two times a day, not more than that. It is enough to relieve pain, prevent disease, increase flexibility and strengthen your muscles.
• Slight sensation, discomfort and aches are normal while exercising with a Golfer’s elbow. However, if it goes beyond that, contact a medical expert immediately.
• Do not push your limit from the first sitting. Rather, take time and build up your strength gradually. Be gentle and avoid forcing any movements.
• If you experience pain or your symptoms get worse after completing your exercise, take plenty of rest and consult a doctor immediately.

The above guide informs you about the best exercises for the golfer’s elbow that are proven to benefit the condition and help speed your recovery. However, be mindful of the technique mentioned to avoid any mishap. Also, consider the precautions and prevention points to ensure you do not make any further mistakes which may worsen the condition. Lastly, take enough rest to heal faster and better.