ELBOW INJURIES – MEDIAL EPICONDYLITIS – VIDEOS

GOLFER’S ELBOW or MEDIAL EPICONDYLITIS EXERCISES

Click on the Image to Enlarge

1

INSTAGRAM VIDEOS

  1. 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

  1. 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
  2. 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
  3. 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

Comments are closed.