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Taking Charge of Your Health


Hey everybody it’s Doctor Jo, and today
I’m going to show you my top seven treatments for golfers elbow.
so let’s get started. so golfer’s elbow, or medial
epicondylitis. is when those wrist flexors get irritated. and when I say
wrist flexors and point up here. that’s because those muscles down at the wrist
come all the way up and attach on that inside elbow there, so when it when you
do a lot of stuff and overwork those muscles, it can get irritated right here.
so the first treatment is just going to be getting those muscles warmed up
getting them moving, some active range of motion to kind of get them warmed up
before you start doing some stretches. so a simple way to do that is just kind of
put your arm out. you can either bend your elbow if it’s
really irritated, or put your arms straight out which is going to get a
little bit more stretch in the movement. so make a fist, and then just at your
wrist, go up kind of stretch that area and then come down. so since this is
active range of motion that’s not quite a full stretch yet, do either continuous
or just a little pause maybe three seconds at each side. so this isn’t quite
going into a full stretch yet this is just getting some motion in there in
there to get those muscles warmed up and loosened up before you go into some
stretching, so I would just start off with maybe five each way, ten total,
just to kind of get again those muscles ready to go. so after you kind of feel it
a little warm in there, you’re getting them loosened up, you’re going to go into
a stretch to stretch out those wrist flexors underneath. so to start off, put
your arms straight out. so this time you want your elbow locked out to get the
stretch. we’re going to go into a progression, so if you’re really sore,
start off with a fist and just bring it up this way. so you’re gonna feel a
little stretch underneath there if you want a little bit more, take your other
hand and just kind of pull on it so this is going to be a full stretch, so you
want to hold that stretch for thirty seconds. if you get to the thirty Seconds
and you don’t feel like that’s really stretching it a whole lot,
since those wrist flexors are all the way into the fingers, open up your hand
with your finger straight out and then go into that stretch and you should feel
that one a lot more. so again holding that for 30 seconds and doing that 3
times. so if you are a little uncomfortable using your other hand to
push that way, you can go up to a wall or if you’re at your desk or something and
you’ve got something flat, you can just push your hand into it and get that
stretch as well, so again 30 seconds 3 times. another great treatment is using
an elbow support or a brace and so Simien has this great elbow support for
golfers elbow, and so you can see here on the inside where the blue is there’s
just this pressure point where it’s a little bit firmer, this is where you want
to put right on the muscle belly. so a great rule of thumb of putting on the
strap is actually using your thumb, so the muscles here when you press on it is
about where you want that blue spot to be. so a good rule of thumb is take your
thumb right where your crease is and put it there, and then you want to start the
brace right after your thumb, so that spot gets right on that muscle belly
where it’s irritated, and what this does is it puts pressure on that muscle belly
to take the pressure off of that medial epicondyle right there, so it just makes
it so it’s not pulling on it constantly and helps get rid of some of that
irritation. what’s also cool about this brace is they have a long strap and they
have a short strap or small and a large, so it also comes with two which is
really nice as well, so if you got it on both sides you can use that. I am
probably a small that’s what works best for me, and it also comes with a cool
little sweat wristband which is very nice, so what you want to do is just kind
of put it nice and loose to get it on first, and then bring it around so again
here’s my crease I want to kind of put my thumb there and know that’s about
where I’m gonna put the brace. so bringing it up nice, thumb in between,
and so that blue spot underneath is going to get right on that muscle belly.
you want it to be tight but comfortable, so this is a really nice comfortable
strap and in it and it’s very comfortable there but you want to make
sure it’s not too tight. you don’t want those fingers going cold or numb, but you
want to have some nice pressure on there. but you can see it’s not right at my
elbows so I can still move I’ve got freedom there it’s not preventing me
from having that movement, but that’s about where you want you don’t want it
right at the elbow, you want it just below on that muscle belly to get that
pressure on there and take the pressure off of that epicondyle there, so this is
a really great support and something extra to use just to help that healing
process. so if you’re interested in purchasing it, make sure you click up
there. so the next thing we’re gonna go into some actual strengthening stuff, so
after you’ve stretched it out after you’ve gotten everything loose enough
you want to do some strengthening. when you start off with this strengthening,
you don’t want to go a whole lot of weight because again this is already a
little bit irritated, might be a lot irritated, so if you do a lot of weight
is just gonna irritate it more. I like soup cans or vegetable cans because
they’re only about a pound, and they fit it really nicely in your hand, so you can
have some good support while you’re holding it. you don’t have to squeeze on
really tight, you can just kind of hold it in your hand. if you have a tabletop
that you want to just place your elbow on that works well, just have your wrist
so it has movement, but if you feel comfortable you can just kind of hold it
in the air. this time you want to keep your elbow bent, just to take some
pressure off the area. so with your palm down, you want to just at your wrist. go
down and then nice and slow coming up. so just starting off with about ten of
these, you want to do a nice slow controlled motion going from each end as
far as you can. this is going to make sure that you get that full motion so
you’re not sitting here going back and forth you’re going all the way up and
all the way down, nice and controlled going down that’s working that. after you
do ten that way, turn it over with your palm up and then go down getting that stretch there, and then coming up, strengthening that inside
there. so again as far as you comfortably can without a whole lot of pain, it might
be a little bit of pain just because it’s irritated and you’re working in, but
you don’t want any sharp pain in there. just that kind of soreness pain is okay.
so again I would just start off with ten of those maybe two sets of ten, don’t go
overboard because it might not hurt while you’re doing it, but it might hurt
later, so just give yourself a day, see how it feels. if it feels good, and you
don’t have any soreness, then you can go up to three sets of ten, two sets of
fifteen, if you get to 20 – 25, and it’s super easy, then you can get a heavier
weight to do that. number five is going to be also a simian product which is
their armbar. this is really really great for the shoulder the elbow and the wrist,
just kind of the arm in general, and what I really like about their armbar product
is it comes with inserts, so you can start off with the lightest and then as
it becomes easy, you can put the extra poundage in there and it makes it harder
as you go, and it gives you more resistance. so it’s kind of an all in one
piece, so it’s nice because then you don’t have to keep getting more and more
arm bars, you’d have it all right there, so make sure that you start off with the
lightest one because this is going to be eccentric motions, and its really works
the muscles even more than the concentric, and what eccentric is it’s
the controlling going back down. so it’s it’s really more stressful on the
muscles, so you don’t want to do a whole lot. sometimes the protocols say three
times fifteen, I would start off with just five at a time, so maybe three sets
of five and see how you feel the next day because you can always go up easily,
but if you start off with too much, then it’s really hard to come back down
because you’re already irritated and then you’re gonna have a hard time doing
it. so this is kind of an interesting movement, so I’m just going to go through
it step by step, and then I’ll do the movement fluidly so you can see it. so
what you want to do if you’re working your left hand, bring it up like
this and put your wrist into flexion. so you’re coming in like this almost like
you’re making a muscle, but you’re doing it in
front of you. so holding on to the bar coming in to wrist flexion, so while
you’re holding it here, your right side should feel pretty good so you can you
can move it freely because the point of this is to get the bar twisted. so you
have a lot of resistance on the other side, so the higher up you can grab it
higher up you can bring your elbow, and grab underneath the more you’re going to
be able twist it, so you’re going to come up high like this, and twist it into
extension. so you’ve got flexion here wrist extension here, so again here come
up twist it and as you come down straighten out your hand. and then as
you’re holding it with that left side slowly come back into wrist extension on
that side. so you’re going from flexion to extension and you should really be
able to feel it here. so again don’t do a whole lot the first time, but up here
bring the other hand with your palm facing out, curl it in hold, and then go
in like that, so just really getting that motion through there. so number six with
the arm bar is going to be some stability of the elbow. so this movement
I really like because what it does is it makes your muscles activate and prevent
your arm and elbow from moving around a lot, and this is a great way to
strengthen that area the whole arm in general, so the shoulder the wrist and
the elbow, and a lot of times you have problems at the elbow you’re gonna have
a little bit of problems at the joint above and the joint below because they’re
compensating, so with this one you want to keep your elbow bent and the most of
the movement is gonna be at your wrist. so you’re not moving your whole arm when
you’re doing this, you’re really moving at your wrist and trying to keep the
whole arm stabilized. so as I started doing this, look here you you’ll be able
to see my muscles start contracting. so what I’m gonna do is just kind of take
that so the top part is moving, my wrist is moving a little bit, but my arm is
staying in one spot, and so it’s really just making all those muscles kind of
contract and making them work, but not making them do big movements that might
irritate even more. so I really like using those. You can go this way, you can then hold it up top and go back and forth this way, which is going
to get that pronation supination which is also important to help strengthen
that area. so again trying to keep that elbow still and just wiggling back and
forth. so it’s a really great way just to kind of get all that movement in there
make that those muscles really work and stabilize everything but not getting
those big movements as so might irritate the area. so this is also really nice
because you can see it’s got some edges on it so you can also kind of do some
massaging and stuff as well. if you’re interested in purchasing the armbar
make sure you click up here. so for the last one is going to be a soft tissue
massage or mobilization kind of thing. so some people call it massage, you’re
really mobilizing the tissue and so what you want to do is try and break up some
of those adhesions or scar tissue in there. when you have a lot of
inflammation that builds up those adhesions scar tissue, and it just causes
a lot of problems if it stays in there, so what you’re trying to do is actually
move or mobilize the area. so it’s not rubbing just kind of massaging the area,
you can do that, but for this purpose you’re really trying to move that whole
area along that inner elbow or that medial epicondyle to get that
scar tissue broken up. so you can go side to side, up and down that area, you can do
circles in that area, but see how I’m actually moving the skin? I’m not just
rubbing it moving it around, and you can go up and down as well. if you want to
you can use a lotion or a cream with it, just make sure then it so you don’t have
as much friction so make sure you’re still moving the tissue that you’re not
just massaging the area, and again massaging it is fine, but for this
purpose you really want to mobilize that area which is which is nice. and if it
starts getting a little bit red that’s okay that’s just getting blood to the
area there and that helps increase the circulation and move
inflamation out, so that’s kind of what you’re trying to do. so there you have it
those are my top seven treatments for golfer’s elbow. If have any questions leave
in the comments section, if you’re interested in purchasing any of those
products, make sure you click up here, and don’t forget to subscribe by clicking
down here. and remember, be safe ,have fun, and I hope you feel better soon.

77 thoughts on “7 Best Golfer’s Elbow Pain Relief Treatments (Medial Epicondylitis) – Ask Doctor Jo

  1. Shoul i still do the exercises if they hurt when i do it? and if so what do i do so that it doesnt hurt anymore ive done nothing for a month but ice and heat

  2. I've been doing this and my golfers elbow is almost gone I'd say it's 90% healed hopefully it will fully recover once I keep doing this but I have a question I've been getting so strong at the exercises I've been going up in reps and weight and hitting failure so that my muscles grow back stronger in the affected area, so is it normal to feel the pain aggrevated a few days after doing this Or am I overdoing it? Im using the theory of bodybuilding where u break the musscle down and it is sore the next day or 2 but comes back stronger hence why im doing that… And should I be hitting failure on each set? Thanks!

  3. I have a very severe case of golfers elbow it went untreated for 2 years my arm doesn't fully go straight and also my fingers feel tingly every 15-20 minutes

  4. How often should I wear the elbow band? All day? During exercises? Is any weight lifting ok to do while rehabbing Golfer's elbow?

  5. Hey what if I've been doing all this for 2 months and it's still not fixed? It actually was feeling stronger the past couple weeks and all of a sudden seems to went back to feeling weak and the pain in tendons again, maybe because I tried the essentric bicep curl a bit too strong… if I continue and it never gets better what would you suggest?

  6. Thank you for an extremely clear and informative video ! A PT told me my golfers elbow is probably from computer work. My chair and workstation are fairly ergonomic but would you recommend using a foam wrist pad in front of my keyboard, or any other device that would take pressure off the inside of my elbow? Should I wear the elbow band while working? I have one called "bandit." Thanks !

  7. Actually if I throw a cricket ball my elbow . In left side so please say how to get rid of this problem

  8. Ive probably watched a dozen golfer elbow videos and this one was the best. Straight forward and effective.

  9. Is cold pack good besides these seven exercises…I have also been taking laser therapy but seems to be no improvement…pls advise…thank you

  10. Hello Mam, if elbow has limited ROM i.e. 60° flexion..with golfer's elbow.. Wot exercises may helpful!!! Plz reply fast as much as possible…

  11. Dr. Jo, I have a strong tendinitis that developed in the middle of my elbow pit. It only hurts when I do dumbbell curls or certain wrist rotations. Do you think it is ok for me to perform barbell curls and other exercises that don’t seem to aggravate the tendinitis in my elbow. I’ve rested it for a couple of weeks now and it doesn’t seem to be any better. Not sure how much longer I can go without working out my upper body.
    Thanks,
    Chris

  12. After just a couple days I got tons of relief from the pain I'd been having for over a year. Thank you for making the best video on this topic!

  13. Thanks I tried most if them and still same thing .My therapy worked a little but never got rid of the pain .10 months now

  14. Hello , thank you very much Dr.Jo , i have an tennis elbow inflammation since 4 years and i tried to treat it with medicine , the main pain is gone but i still have a feeling that the nerves between the elbow and the palm are burning me , sometimes the pain disappears then it comes back again ,, are those exercises good for my situation ? and is it good if i joind a body building gym or it can be dangerous ? thank you so much 🙂

  15. Thank you for this video! I injured my elbow about about 2.5 weeks ago and it never felt like it was improving. I tried the exercises in this video and the next morning I had a drastic improvement in pain level and regained strength especially from the soft tissue mobilization.

  16. This was excellent. Thank you! I have two questions.
    1. Why do STM at the end? It seems like mobilization prior to the exercises would make more sense.
    2. At what point in this self-care therapy is it okay to return to the gym?

  17. Hello Dr!
    I developed pain in my elbows by joining gym and doing workout without warm-up a week ago.I am already resting and also started ice treatment from last two days.I have few questions:-
    1.I have pain outside the elbows so is it tennis elbow or Golfers elbow?
    2.Should I do these exercises right away or after pain subsides?
    3.If i do proper treatment then will i be able to get same strength (i.e cure completely)
    4.Resting means i should not move my arm completely or i can do few things?
    5.After how much time i will be able to do household things like cooking dishwashing etc.

  18. I tried the first 2 steps and this is the best my arms have felt in 3 days. Not sure if I have golfer's elbow or some other muscle strain from doing too many curls but this video really helped!

  19. is a golfers elbow the same as a sprain? I think I sprained it from a seated row since i felt it stretch very uncomfortably. Ever since that my elbow isn’t the same and when I did a wrong pull up the pain was there for a bit. How long do you recommend I try these exercises?

  20. Professional guitarist with golfer’s elbow, but more importantly, numbness that often interrupts playing and sleep. I have a lot of weight lifting experience and appreciate how this video gave actual strengthening options. Best help I’ve gotten yet 🙂

  21. Very grateful for this well explained information Jo. These are the best exercises & advice i've found & are really making a difference for the first time in years! Can't thank you enough!

  22. Dr. Jo, I've really found your videos on tennis and golfer elbow to be easy-to-follow and helpful. Now, from tennis, I've got what I think is golfer's elbow. So, I'm doing your golfer's elbow set of exercises. My question: is there any harm from doing both your sets of tennis and golfer's elbow exercises? (I think there is some overlap on the exercises, but certainly the flexbar exercise is different between your two videos.)

  23. Purchase the elbow brace featured in this video here: https://amzn.to/2RbdCbG and the Armbar here: https://amzn.to/2OsEmWF (affiliate links)

  24. Well… i cant straighten my arms and when i try to straighten them, i am dying from the pain. What am i supoosed to do if my parents dont want to take me to a doctor?

  25. Hi Dr. Jo,  3 months ago while walking my dog on leash she yanked my arm. Since that time I have had elbow pain on and off and pinky and base of thumb numbness. The pain wakes me from sleep and is relieved somewhat with straightening my elbow. What would you suggest as best exercises? Thanks for what you do!

  26. Its been week i was having this pain. And after searching for hours i came here. I just randomly followed first two steps for few minutes and guess what, it worked. Thank you very much. You are goddess of relief. (-_-)

  27. Hey excuse me, are painkillers (ibrufen or Paracetamol) necessary for golfer’s elbow? My doctor advised me to take 2 per day but I don’t want to take too much as it will cause other problems for me like kidney or liver failures and btw thanks for the tip.

  28. Thank you so much, I was diagnosed with golfers elbow yesterday, I’m starting your stretches and exercises and it seems to feel better already, hopefully this works I believe mine has been caused by crochet and knitting which I love to do ❣️ Do you think I can get back into my favorite hobby or should I wait till it’s completely healed ?

  29. omg thank you so much I couldn't lock my elbow before and these stretches help so so so so much thank you thank you really

  30. I have a question. I play water polo and I am a goalie. I have been having elbow issues but i don’t know what it is. It hurts above the small nub bone on the pinkey side of my elbow. It hurts a bit for the most part but after blocking a certain amount of balls I hear a pop and it starts to hurt really bad then goes back to mind after a few hours. It hurts to move my hands and it hurts when i am
    not even using it. What do you think it is?

  31. Been dealing with this affliction in both elbows for 9 months now. Very frustrating! I'm 64, a former competitive swimmer, and was still swimming several miles every day until this began. Also ride motorcycles daily. During last 9 months have cut back swimming to every other day and about one fourth the yardage with no hard swimming . . . all stretched out and easy. Swimming hard will give me pain zingers right at the medial epicondyle. Still ride daily, however, with all of the associated brake, clutch & throttle requirements of the wrist and fingers. Doesn't really hurt when I ride, but just to inform you of the specific demands. 6 months in, began seeing a respected PT for about 4 weeks, then stopped to do prescribed exercises on my own. Unfortunately, I've realized very little progress (if any). Will begin your recommended exercise tomorrow. Questions: 1) Do you ever advise complete rest or abstinence from repetitive activities as opposed to just cutting back? 2) I read in your other replies that your prescribed exercises should be done 2 to 3 times daily. For how long? The rest of my life, or is there an expected timeframe where these exercises would no longer be necessary? 3) What are your thoughts on KT tape and its application for this problem? Thanks!

  32. I have both lateral and media, in both hands – in varying degrees. I have stick like forearms, that is. It's mostly the forearm that suffers. And sometimes its the lateral and at other times its the medial that flares up. Are the exercises much different in reality? Will these work for both?

  33. Broke my elbow a couple of years ago and I can’t straighten my elbow. I keep getting golfers and tennis elbow. Do you think this is because of my previous injury? Will these stretches prevent golfers elbow from happening again?

  34. Will give it a go Jo excuse the pun … had a pain for a while struggling to get back into zodiac after scuba diving … will start exercise now👍

  35. I work as a IT sys admin and I have this in both of my arms. The left one isn't really bad but the right on (figures) is a pain in the ass. I've got an armband like this one that I'll be using more often and these stretches should help out a ton. I've basically went a week without using my right arm figuring it'd get better faster. I don't think it did. Very information video and easy to follow.

  36. Thank you! I have it real bad in both my elbows. Hope this works tired of hurting all the time! My job is very physical so I can't seem to rest them. Will be doing these stretches for sure!

  37. Hello Doctor Jo, thanks for the very informative and helpful info. Quick question for you, I have the flex bar and have been attempting the exercise you demonstrate in your video with it. However, because of my anatomy, I have problems doing it with my palm up. I have seen this exercise done with the palm down while still putting pressure on the wrist going back(so not the tennis elbow version). My question is A. have you ever seen it done this way, and B. is this a viable alternative? Your opinion would be greatly appreciated as I have the utmost respect for you and your knowledge.

  38. Hi Jo.. Need some advice. I have done curls or chinups in wrong way. That caused little pain in elbow. but I don't know whether it is golfers or tennis elbow. As the pain increased, gave 3 months rest to all the workout. After that I attempted chinups, and ended up getting the pain again. Now I gave 4 months rest. Now I'm little afraid to start any workout without proper conditioning.. Though the pain is not very bad. Occasionally I get sharp elbow pains, when I extend my fingers or even when I just get into regular pushup position elbow hurts. Where should I start from. These exercises in above video and then slowly starting workout?. Haven't visited doctor, because sometimes it disappears and sometimes it comes.
    I'm Afraid.. it's a long comment. Thanks for your patience❤️

  39. Agreed with others — best video and most comprehensive exercises. I've been battling this 10 months now, doing all the prescribed exercises but this is by far the best video explanation and demonstration I've seen

  40. I have this injury , but also have arthritis in my thumb. Do you have any adjustments for any of these exercises? 🎾

  41. Can a golfers/tennis elbow suddenly appear ? I game alot and from one day to another i had an intense pain in my wrist/elbow whenever i use the mouse. Its been like this for 3 days now and no signs of improvement, its getting worse even it seems. I tried the exercises but it doesent relieve the pain unfortunately

  42. I would like to thank you for your video. Everyone else spent 10 – 15 minutes explaining what the problem was, but you hit it and dived right in in just a few minutes. Thank you. Great suggestions.

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