Taking Charge of Your Health

in this video we’re gonna go through
three of the best golfer’s elbow treatment exercises to help you get back
to golfing throwing lifting or going about your life pain-free. hey what’s up it’s Coach E here and in this video I’ve got three exercises to help you get out of pain from golfer’s elbow golfer’s elbow is also known as medial
epicondylitis and it’s called that because golfers are the ones who often
feel it but it’s also known as throwers elbow okay because the same kind of
stresses occur in the elbow here in this area in the muscles that cause the pain
in this area so the medial epicondyle is if your palms palm is supinated pointing
up palms up the medial epicondyle is right here yeah in the middle of the
elbow yep this is lateral that would be tennis elbow this medial golfer’s elbow
okay so the reason why this happens is because of the pattern the movement
pattern and the force is going through the forearm and the elbow from sports
like golf and from throwing a baseball especially if you’re a pitcher okay so
the forces that occur is imagine you’re gripping on to the golf club here you’re
coming up you’re kind of cocking your wrist a little bit and as you hit the
ball there’s big impact okay between the ball and the club and then at that
impact point you’re flexing the wrist here and you’re bringing it up and
around okay so we’ve got a lot of flexion happening
in the wrist and the elbow and pronation that’s going to cause these muscles to
be become overused and if they’re not strong enough to deal with the forces
that go through them you get some damage and let’s say you go and you’ve got a
golf vacation you’re doing you know you’re golfing every day for a week
you’re not ever recovering and that’s gonna that can lead to chronic problems
chronic pain in this area okay now it’s called medial epicondylitis but that can
be a bit of a misnomer because when it’s acute within the first couple
weeks up to maybe four weeks there’s inflammation there so itis is the suffix
that stands for inflammation okay however after that if you’ve got chronic
golfer’s elbow there’s no longer inflammation if inflammation is no
longer present in that area what’s actually happening is degeneration of
the tendons that attach into the medial epicondyle here okay
in those tendons control flexion pronation and a little bit of elbow
flexion okay so what do we gotta do to deal with that okay so if you’ve got
acute pain then icing and resting is good and as long as you’re not coming
back too early and coming back too fast you should be okay but if this is a
becomes a chronic issue what you’ve got to do is do some exercises to restore
proper wrist function and balance because muscular imbalances can occur
here very easily because we’re always gripping and flexing the wrists we’re
never working the extensors yeah so we’re losing that extension mobility and
strength in the extensors we’ve got to restore that balance and number two
we’ve got to work these muscles to get blood flow to this area because that’s
the only way that we’re gonna heal the degeneration and damage that occurs and
then stimulate the muscles to strengthen and to repair because when we’re working
the muscles properly we’re consistently working them the brain is like oh these
these guys need help we got to repair them and get them stronger okay so
here’s what we’re going to start with we’re gonna start with an active wrist
mobilization this is a great technique because we’re not going to only improve
mobility we’re also going to improve strength this technique is straight from
my upper limb control course so what you want to do is get into the four point
position you kind of sit back a little bit I’m just gonna show you the basic
version is easiest version for you you’re gonna sit back a little bit and
you’re gonna extend the wrist and extend the fingers here bring the hand up
towards you off the floor you’re keeping the elbow straight the whole time you’re
gonna rock forward maintaining that extension and the contraction of the
extensors of the wrist in there fingers until we get into
some pressure on the hand and a little passive mobilisation there okay now when
you come back you’re gonna lift the fingers in the hand off the ground as
quickly as possible okay and then we’re gonna do that again so the whole time
the extensors of the wrist and the fingers are active you’re never shutting
them off okay and you’re just going into a little bit of passive mobilization
there okay back and forth just like that do both
wrists good for both risk because we’re working these extensors and do that for
anywhere from four to six reps okay nice and slow just like I was showing you
there all right it’s really important that you do the techniques properly
otherwise you’re not gonna get the most benefit
okay so when you’re holding your hand there’s another little point that I
teach in upper limb control do the flare so the flare is extension of the fingers
and abduction of the fingers you’re spreading them out as much as you can do
the hand flare and hold that the whole time you’re doing that technique okay so
that’s the active wrist extension mobilization next up we want to start
working these flexor muscles to get blood flow and to restore strength and
to heal the tendons and the muscles themselves so what we’re going to do is
a little bit of eccentric work we’re gonna do eccentric dumbbell wrist curls
okay so to do this you need a dumbbell and you can go anywhere from start and
you’re probably around five pounds depending on how much pain you’re in but
you can start with two pounds that’s totally cool you just want to work your
way up okay so what we’re gonna do is three sets of twelve repetitions nice
and slow and you’re going to focus on the eccentric so you’re going to help
yourself lift it into full range of motion and then you’re going to slowly uncurl okay just about that pace could
be around four to five seconds okay so you’re gonna help it up so don’t you’re
not concentrically contracting and help it up hold it there for a second let go
and then slowly extend the wrist alright help it up slowly
extend the wrist now key points here you’ve got to have a strong grip on the
dumbbell the whole time doesn’t have to be a max grip trying to crush it but you
got a strong grip the whole time and you never let that go even at the full wrist
flexion position okay key point number two is make sure you
get the full wrist flexion and not just kind of 80% of the way but full wrist
flexion keep that strong grip control it slowly down okay and what this is doing
is working all these flexor muscles that in original medial epicondyle bring
blood flow to them strengthening them and ensuring that the tendons and the
muscles are healing okay so that’s really critical three sets of 12 you can
do that daily yeah when you’re doing this now one thing to note when you do
this exercise you might feel pain in that area and especially if it’s chronic
that’s a good thing if it’s cute don’t do these exercises just rest I sit for
three days and you’ll probably progressively improve as long as you
don’t jump back to golf right away but if it’s chronic like four weeks or
Beyond and you’re still feeling that pain there then it’s time to incorporate
these exercises and when you start doing them you’re gonna feel some pain in that
area and possibly in the muscle bellies in the floor okay
just know that that’s completely normal and just a light weight like this with
this technique is not going to cause long-term damage okay so that’s
technique number two now technique number three there’s another unique
technique from upper limb control I call it the extended elbow flex
whist flexion extension okay so what is that extended elbow is straight elbow
you want to lock it out and what you’re gonna do is you’re gonna make a strong
fist okay again not max like 80% and you’re gonna start with flexion keeping
the elbow locked out and keeping the grip strong okay so the tendency when
you make us a fist and then flex is to loosen up the fist a little bit because
it’s harder for these muscles to contract because they’re in the fully
shortened position okay so the the fist relaxes a little bit so you can get more
wrist flexion but we don’t want that to happen we want to contract
okay strong grip fully extended elbow and then flex the wrist hold it
for five seconds and then you go into an extended flair keeping the elbow locked
out it’s locked out extended flare hold it for five seconds and back to you the
flexed fist okay so don’t let that elbow Bend again what we’re doing here is
we’re creating a new movement pattern to allow the risk to move independent of
the elbow so we’re stretching out in this extended flare position we’re
lengthening and through the floor our muscles the flexors and then we’re
strengthening the flexors again so further getting further blood flow in
this area in the full range of motion okay so now we’re stretching out the
extensors and we’re getting strength in this gripped position okay because if
you’re golfing you’re hitting and then you get into this flexed wrist position
here through the follow-through and you don’t have that strong grip the club is
going to kind of rattle around in your hand and those shock wave forces are
going to go up and through the joints all the joints of the body but a lot of
its gonna come through the elbow again get absorbed in those tendons and that’s
going to cause that medial epicondylitis pain or the golfer’s elbow alright so
this technique you want to hold for five seconds and you can do anywhere from
three to six cycles of that all right now like I said these three techniques
these are some of the most effective exercises that you’ll use for golfers
elbow and you might find that doing this just for anywhere from two to four weeks
is going to completely eliminate your pain which is amazing however these are
just three techniques and I’ve got many more techniques to restore full function
of the elbow wrist hands fingers grip strength mobility in the upper limb
control course okay so this course you can check it out at the link at the end
of this video watch the presentation you’ll see why you know this golfer’s
elbow might just be a symptom of a greater problem that you’ve got to
address otherwise other injuries in other areas might be occurring
especially the shoulders because if you’ve got golfer’s elbow now this
means something else is not working right that’s gonna cause shoulder pain
in the future okay so check out that presentation you’ll see the link at the
end of this video and definitely start using these exercises to get you out of
pain from golfer’s elbow so you can get back on the greens and do your thing
all right Coach E here again from precision movement thanks for watching I’ll see
you next time peace

53 thoughts on “3 Best Golfers Elbow Treatment Exercises

  1. Thanks so much for this. I'll try the exercises you suggest. I have already tried eccentrics, with little success, but I haven't been gripped the weight tightly as you mention, so maybe that's where I'm going wrong. Great to have some additional things to try.

  2. I know it (can) vary, but how long does it typically take to get back to a safe point where i could do exercises that currently hurt, like chin ups? (assuming i just started treating)

  3. Should this routine be continued after the pain has gone away? For example, if I went to back to lifting weights, after the pain went away, would I continue doing this on top of my regular gym routine? Thanks!

  4. Is it common to have bicep pain as well? I took a hard fall skateboarding almost two years ago. I fell probably 4 ft onto both of my wrists flexed back. I couldn't do a single pushup the next day and it progressively got better but kind of plateaued out and hasn't healed fully so trying to use some exercises. Should I be addressing the bicep individually?

  5. fantastic excercises, thank you! What do you recommend I wear on my arm, for my medial epicondilitis, while playing tennis? My forearm is always quite tender afterwards.

  6. Thanks for the video.. i'm a pitcher n i'm having that elbow issue i was doing ur exercises they burn n i was feeling hot is that normal?

  7. Thanks for the video! Definitely have chronic golfer's elbow (I'm a powerlifter). Is it detrimental to recovery even if you don't feel the pain with certain exercises? I don't feel it at all while flat benching. It's most prominent with my accessory work like pull ups, dumbell curls, tricep pulldowns, etc (I've stopped doing these this past week except benching). Basically anything with pulling.

    Thanks in advance!

  8. Eric – you mentioned the eccentric curls can be done every day, ideally should the other 2 exercises be every day as well for the 2-4 weeks? Thanks.

  9. Thank you for this video! I was wondering if it is normal to feel light (but annoying) pain after the eccentric exercise during daily actions? This pain stays for a day or two, then fades away. It is no constant pain. I never feel any pain during the exercise, only after. When I dont do any exercises for a while, the pain is almost gone but never really heals and is there again after doing any exercise. Thanks again.

  10. Got golfers elbow from lifting. I also feel pain the most when I turn my palms facing away from my body. Is this normal in golfer’s elbow ?

  11. I seem to have both golfers as well as tennis elbow, both sides of my elbow swollen, inflamed, painful. Could these same excercises be used? Any advice, much appreciated.

  12. Hey mate, I’m getting pain on the outside as you have suggested but is it also normal for it to be tender where the bicep meets the forearm? Where the joint is? I seem to be getting both

  13. Just discovered your channel and immediately subscribed after watching this video. Succinct, to the point, and easy to understand. I particularly enjoyed how you explained the purpose of each exercise (e.g. the extended elbow flexed fist exercise "teaches" us a new motor pattern for wrist flexion without significant contribution from the elbow flexor muscles attaching at the medial epicondyle). Going to try these exercises starting today!

  14. Got mine on both arms from pull-ups. Been doing all the stuff, have a flex bar, nothing helps. Had it for 3 years now.

  15. I'm a provider and needed relief fast – previous golfer and injury flared up IDK why, but it was/is painful. Coach E has it going on…he's spot on! Remarkable. TY!

  16. Thanks for sharing. It's been 5 weeks since I sustained a trapezius and arm strain from work. I seem to have golfer's elbow and tennis elbow as well. PT has helped some but has not explained the "why." I appreciate that. Thanks!

  17. this was great, thanks so much. My arm's been killing me from my forehands and serves since I went to a stiffer racket (which is better for my one handed backhand). I'll keep doing these; thanks for sharing.

  18. i learn this by finding the root of the pain and strengthening that area and it definitely worked so when i saw this video i gave it an instant thumbs up💯….good informative content💪

  19. I just started doing your ULC course and quickly found during SMR that the medial aspect of my triceps muscle (continuing on towards the axilla) is CRAZY tender. Does that signify and specific injury or compensatory mechanism? I am really optimistic that your course will help me rehab and get back to being pain free (been dealing with this for over a year now). Thanks!

  20. Thanks for this video! Quick question – I noticed that my left wrist has less flexibility (or perhaps strength?) when I contract my fist and flex it towards my forearm. Very quickly it starts to cock/angle to the pinky side, rather than coming straight down/back. My right wrist has much more range in that flexed direction. I'm thinking this was a contributing factor in my golfer's elbow which I got from muscle ups. Any video of yours I should focus on to improve that particular piece?

  21. Thanks for the tips. I developed this condition from intense, repetitive, heavy metal, rythm guitar playing.

  22. What do u think I should do i play baseball and I’m 13 and my right arm can even go straight like it’s pain but like my arm won’t let me I’m gonna do the second one but the first and third are physically impossible do u think I should see a doctor? My arm can only go 160 degrees I would say but I hope u can respond

  23. What if one doesn't play golf or throw baseballs? Why would it occur. And why does it last for months. I've tried all sorts of exercises and still havent been able to relieve the issue

  24. Good one! Will add the first one to my routine, because I'm doing the other two already.

    BTW, I thought it's pronounced as "ɛkˈsɛntrɪk". I got a bit confused by e-centric. Was thinking if there's any technology ('e') involved here 😄

  25. Hi, for the eccentric db wrist curls, when i lift it up to the highest point i can, the dumbbell is tilted rather than straight. Is that okay?

  26. Thanks for the video. ? For u please. I hurt my elbow from Tricep workout. How long does it take to heal? Can I do Back pulldowns still of any other exercise like Bicep curls? Or should I just rest and do nothing to it heals. Thank you.

  27. I got golfers elbow bad in the left arm not so bad in the right, operating mini excavator controls in very hard digging conditions, I'll try these exercises, maybe do some stretches before long digging jobs.

  28. Thank you. I have a question please Eric. Would you say the Thera Band flex-bars are worth it if you are doing the dumbbell eccentric exercises? It seems like it's mimicking the same movements and I don't want to buy the Thera band if it's just doing the same thing as my dumbbells! Thank you.

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