
22 Apr Physiotherapy Exercises for Golfers Elbow
Golfer’s elbow is a condition that is marked by irritation or inflammation of a tendon, which causes pain on the inner side of the elbow. One of the most common causes of Golfer’s elbow is the overuse of the tendon. Activities may include continual bending or twisting of the wrist that puts a continual strain on the forearm and wrist.
Sports with higher risk of developing the condition:
- Rowing
- Weightlifting
- Baseball
- Squash
- Racquetball
- Golf
Occupations with higher risk of developing the condition:
- painters
- construction workers
- computer users
- plumbers
- labourers
Symptoms include:
- weakness in the wrist
- difficulty moving the elbow
- pain from wrist movements, gripping, opening a door or shaking hands
- tingling sensation from the elbow to the ring and little finger
- pain around the inside of the elbow that may radiate into the wrist and little finger
- weakness with gripping
- stiffness in the elbow
Exercises include:
FIST CLENCH
Step 1: Rest your forearm on the table with the palm of your hand facing up
Step 2: Place a rolled-up towel or small ball in your hand
Step 3: Squeeze the towel or ball and hold for 10 seconds
Step 4: Release and repeat 5 times
ISOMETRIC WRIST STRENGTHENING (EXTENSION)
Step 1: Sit upright in a chair with your right elbow bent, right upper arm firm against your body and the palm of your hand facing down towards the floor
Step 2: Place your left hand on the back of your right hand
Step 3: Bring your right hand back while creating some resistance with your left hand to press down
Step 4: Hold 10 seconds, and slowly increasing the resistance
Step 5: Gently release then repeat
ISOMETRIC WRIST STRENGTHENING (FLEXION)
Step 1: Sit upright in a chair with your right elbow bent, right upper arm firm against your body and the palm of your hand facing up towards the ceiling
Step 2: Place your left hand on the back of your right hand
Step 3: Bring your right hand forward while creating some resistance with your left hand to press down
Step 4: Repeat each direction 10 times
Step 5: Gently release then repeat
RESISTED WRIST EXTENSION AGAINST RESISTANCE
Step 1: Sit upright in a chair with your elbows bent, upper arm firm against your body and palm of your hand facing the floor
Step 2: Place a dumbbell in your hand and bring your wrist slowly back by curling it towards you.
Step 3: Slowly return to the starting position by curling your wrist in the direction away from you.
Step 4: Repeat each direction 10 times
WRIST FLEXION AGAINST RESISTANCE
Step 1: Sit upright in a chair with your elbows bent, upper arm firm against your body and palm of your hand facing the ceiling
Step 2: Place a dumbbell in your hand and bring your wrist slowly forward by curling it towards you.
Step 3: Slowly return to the starting position by curling your wrist back in the direction away from you.
Step 4: Repeat each direction 10 times
GOLFERS ELBOW STRETCH
Step 1: Straighten your right arm with your fingers and palm of your hand facing up towards the ceiling
Step 2: Gently bring your hand back so that your fingers are pointing down towards the floor
Step 3: Use your left hand to apply a gentle pressure across the right palm of your hand and pull your wrist and fingers down further towards you
Step 3: Hold for 30 seconds and repeat 3 times
Book a consultation with Edgewater Physiotherapy
The irritation and inflammation of Golfer’s elbow can make your work or the sport you love painful and frustrating. If you’ve been experiencing symptoms, you can get started with these exercises we’ve set out above.
The most sure-fire strategy, however, is to enlist the assistance of a healthcare professional. You can do just that by getting in contact with us at Edgewater Physiotherapy and seeking the assistance of our friendly and professional physiotherapists.
You can book a consultation by giving us a call at (03) 9510 8866 or 0431083985 or filling out a contact form. Get in touch with Edgewater Physiotherapy today!