As a golfer, dealing with golfer’s elbow can be frustrating. That nagging forearm pain and tight grip can really affect your game. Whether from too many swings or long practice sessions, golfer’s elbow (medial epicondylitis) happens when your wrist flexors are overworked. But don’t worry, you don’t have to let this injury keep you off the course.
In this blog, we’ll share three simple exercises to relieve pain, loosen tight muscles, and strengthen your forearm to prevent future problems.
Exercise 1: Nerve Glide Stretch
Golfer’s elbow pain often involves irritation in the nerves running through your forearm. This exercise helps release tension in those nerves, improving mobility.
Step-by-Step Guide:
- Start Position: Stand with your arm by your side, palm facing forward.
- Stretch and Bend: Tilt your head towards the arm you’re stretching while extending your wrist backward to feel a gentle pull in the forearm.
- Release and Repeat: Flex your wrist and elbow as you tilt your head away from your arm. Perform this for 10 repetitions, gradually increasing the stretch.
This movement reduces nerve tension, often resulting in an immediate decrease in discomfort.
Exercise 2: Grip Strengthening with a Towel
Your grip is everything in golf, and when golfer’s elbow flares up, it’s because the muscles that control your grip are overworked. This exercise strengthens those muscles so you can keep playing without pain.
Step-by-Step Guide:
- Set-Up: Roll a towel and hold it in your hand, gripping tightly.
- Squeeze and Hold: Squeeze the towel for 3 seconds, engaging the muscles in your forearm and grip.
- Release and Repeat: Perform 15 repetitions, focusing on a controlled squeeze, aiming to feel muscle fatigue rather than pain.
Building grip strength not only relieves symptoms but also contributes to overall hand and forearm health.
Exercise 3: Wrist Flexor Curls with Dumbbells
Golfer’s elbow is caused by overworked wrist flexors, so let’s make them stronger. By doing this, you’re building endurance and flexibility in the forearm, so your swings don’t end up causing pain.
Step-by-Step Guide:
- Positioning: Hold a 5-pound dumbbell or a hammer in your hand
- Curl and Lower: Slowly curl your wrist upward, then lower it back down, feeling the stretch and contraction in your forearm.
- Repetitions: Perform 20-30 reps, taking your time to ensure proper form without rushing.
This exercise helps the muscles elongate and contract fully, preventing tightness and promoting healing.
Learn more about the details of these exercises in this video: https://www.youtube.com/watch?v=nlGXwZMojgE
Check out our warm-up video as well so you can stay injury free on the course.
Conclusion
Golfer’s elbow doesn’t have to keep you off the course. With these three exercises, you can experience quick relief, reduce pain, and improve forearm strength. However, it isn’t just about doing a few stretches—it’s about consistently building strength and flexibility in the right areas.
How We Can Help You
At Myokinetix Physical Therapy and Performance, we specialize in helping athletes recover from injuries like golfer’s elbow. Our expert team will create a personalized recovery program that targets your specific needs, ensuring you come back stronger and ready to perform.
If Golfer’s elbow or any injury is slowing you down, Book a call with us today to start your journey to recovery and a pain-free performance.Â