Golfer’s elbow, medically known as medial epicondylitis, is a common condition that causes pain and inflammation in the tendons that connect the forearm muscles to the inner side of the elbow. It is called golfer’s elbow because it is a common injury among golfers, but it can affect anyone who repetitively uses their forearm muscles, such as tennis players, carpenters, and weightlifters.
Symptoms of Golfer’s Elbow
The symptoms of golfer’s elbow include:
- Pain and tenderness on the inner side of the elbow
- Stiffness and difficulty in bending the elbow
- Weakened grip strength
- Numbness or tingling sensation in the ring and little fingers
If you are experiencing these symptoms, it is important to seek proper diagnosis and treatment from a healthcare professional. One of the effective treatment approaches for golfer’s elbow is exercise.
Exercise for Golfer’s Elbow Relief
Exercise plays a crucial role in the management and relief of golfer’s elbow. It helps in improving the strength and flexibility of the affected muscles and tendons, reducing pain and promoting healing. Here are some exercises that can be beneficial:
- Wrist Extension Stretch: Start by extending your affected arm in front of you, palm facing down. Use your other hand to gently bend your wrist downwards until you feel a stretch on the inner side of your forearm. Hold this position for 15-30 seconds and repeat 3-5 times.
- Forearm Pronation and Supination: Hold a light dumbbell or a can of soup in your affected hand, keeping your elbow at 90 degrees. Slowly rotate your forearm, turning your palm up and down. Repeat this exercise for 10-15 times for each direction.
- Grip Strengthening: Squeeze a soft stress ball or a tennis ball in your affected hand and hold the squeeze for 5-10 seconds before releasing. Repeat this exercise for 10-15 times.
- Eccentric wrist curls: Sit on a chair with your forearm resting on a table, palm facing up and holding a light weight. Slowly lower the weight by bending your wrist downwards and then use your unaffected hand to bring the weight back up to the starting position. Repeat this exercise for 10-15 times.
- TheraBand Flexbar exercises: These exercises involve using a Flexbar, a flexible rubber bar designed for rehabilitating hand, wrist, forearm, and elbow injuries. Follow the specific instructions provided by your healthcare professional to perform these exercises effectively.
It is important to note that these exercises should be performed under the guidance of a healthcare professional or a physical therapist. They can help in customizing an exercise program based on the severity of your condition and your individual needs.
Aside from specific exercises, it is also important to incorporate overall fitness and conditioning into your routine. This can include cardiovascular exercises such as swimming or cycling to improve circulation and promote healing. Additionally, maintaining a healthy lifestyle with proper nutrition and hydration can support the healing process.
Remember, exercise is just one component of the treatment plan for golfer’s elbow. It is important to rest the affected arm, apply ice or heat therapy, and consider other forms of treatment such as physical therapy or medications as prescribed by your healthcare professional.
If you are experiencing persistent symptoms or your condition worsens, it is crucial to seek medical attention. A healthcare professional can provide you with a comprehensive assessment and develop a treatment plan tailored to your specific needs.
For more information on golfer’s elbow treatment, you can visit Eastside Ideal Health.