UB-ELBOWS-INJURIES-GOLFER’S-ELBOW


GOLFER’S ELBOW or MEDIAL EPICONDYLITIS


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INSTAGRAM VIDEOS


  1. KAITLYN – PHYSIO – GOLFER’S ELBOW REHAB .
    1️⃣ Hip Hinge Assisted Wrist Flexor Stretch: intense but not painful. Repeat 2 sets of 10
    2️⃣ Wrist Flexor Small Ball Rollout: roll the flexor muscles, pin the tender spots and actively flex and extend the wrist; 2-3 min/day
    3️⃣ Eccentric Pronation: slowly bring the forearm from palm down to palm up; use the other hand to bring the stick back to the start. Repeat 3 sets of 8-10 reps
    4️⃣ Eccentric and Concentric Pronation: actively perform both movements at the forearm. This can be utilized as a progression to 3️⃣
    5️⃣ Wrist Flexor Strengthening with Eccentric Focus: bring wrist up in 2 seconds and lower down in 4 seconds. Repeat 3 sets of 8-10 reps.

YOUTUBE VIDEOS


  1. 5 BEST EXERCISES FOR GOLFER’S ELBOW – E3REHAB – PHYSIOS – 2021
    Forearm Strength:
    (1) DB Wrist Flexion
    (2) Wrist Rotation with stick or pipe
    Range of Motion for the Upper Body – Thoracic and Shoulder Rotation:
    (3) Side Lying, Flex Hip, Hold Knee, Extended Arm Circle overhead
    Shoulder Complex Strength:
    (4) Prone Shoulder Extension
    (5) DB Lateral Raise
  2. BEST EXERCISES FOR GOLFER’S ELBOW – E3REHAB – PHYSIOS – 2021
    Range of Motion for the Upper Body – Thoracic and Shoulder Rotation:
    (1) Half Kneeling Thoracic Rotations: 1-2 sets x 8-10 reps
    (2) Thoracic Extension with Elbows on a bench: 1-2 sets x 8-10 reps
    Shoulder Complex Strength:
    (3) Prone “Y” Arm Lift: 3-4 sets x 8-15; 1-3 reps short of failure
    (4a) Supine on Bench Single Straight Arm Pullover: 3-4 sets x 8-15; 1-3 reps short of failure
    (4b) Bent Over Single Straight Arm Band Overhead Pulldown: 3-4 sets x 8-15; 1-3 reps short of failure
    Forearm Strength:
    (5) DB or Band Wrist Flexion: 3-4 sets x 8-12; 1-3 reps short of failure
    (6) DB or Band Rotation: 3-4 sets x 8-12; 1-3 reps short of failure
  3. MODALITIES, LOAD MANAGEMENT & EXERCISE – PHYSIOTUTORS – 2022
    – Tendons will not get better with rest
    – Decrease High and Fast load Activities either through reducing Frequency, Load or Volume and avoiding movements that irritate the injury
    – Bracing, Needling, Massage, Ice, Kin Tape are adjuncts to a Rehab Program but will not increase the ability to handle load
    Strength:
    (1) DB Wrist Flexion
    (2) Rotation with Stick or Tennis Racket
    (3) External Rotation, Shoulder Abduction, Shoulder Extension
    Neurodynamics:
    (1) Ulnar Nerve Slide
  4. UNDERSTANDING GOLFER’S ELBOW AND HOW TO FIX IT – OSTEO – 2021
    Phase 1:
    – Decrease Pain and Inflammation
    Phase 2:
    (1) Stretch
    (2) Small Ball Massage:
    – Do not Roll up and down; it will inflame the tendons
    – Instead press the ball into tender points for 20 sec; work along the muscle towards the elbow; 2-3 min
    Phase 3:
    – Strengthen
  5. BEST GOLFER’S ELBOW PAIN RELIEF TREATMENTS – DR. JO – PHYSIO – 2017
    (1) Wrist Flexion Stretch
    (2) Support Brace
    (3) Wrist Flexion with weight
    (4) TheraBand Flexbar Eccentric Exercise
    (5) TheraBand Flexbar Stability Exercise
    (6) Soft Tissue Mobilization





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