GOLFER’S ELBOW or MEDIAL EPICONDYLITIS
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INSTAGRAM VIDEOS
- GOLFER’S ELBOW REHAB – Kaitlyn – Physio
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
- 5 BEST EXERCISES FOR GOLFER’S ELBOW – E3Rehab – 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 - BEST EXERCISES FOR GOLFER’S ELBOW – E3Rehab – 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 - 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 - 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