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Exercises for Golfer’s Elbow: Strengthening and Stretching Tips

Golfer's elbow, also known as medial epicondylitis, is a painful condition that affects the inside of the elbow. It is caused by repetitive stress on the tendons that attach to the medial epicondyle, which is the bony bump on the inside of the elbow. This can cause inflammation, pain, and limited range of motion in the elbow and wrist.

Fortunately, there are several exercises that can help strengthen and stretch the muscles and tendons in the affected area. These exercises can reduce pain, improve flexibility, and prevent future injury. Here are some tips for exercises that can help manage golfer's elbow.

  1. Wrist Flexor Stretch: This stretch can be done by extending your arm in front of you with your palm facing down. Use your other hand to gently pull your fingers and wrist toward you until you feel a stretch in your forearm. Hold for 15-30 seconds, then switch arms and repeat.
  2. Wrist Extensor Stretch: This stretch can be done by extending your arm in front of you with your palm facing up. Use your other hand to gently push your fingers and wrist down until you feel a stretch in your forearm. Hold for 15-30 seconds, then switch arms and repeat.
  3. Pronation and Supination: Hold a light weight (e.g., a can of soup) in your affected hand, with your elbow bent at a 90-degree angle and your palm facing up. Slowly turn your palm down (pronation) and then back up (supination), keeping your elbow and wrist stable. Repeat for 2-3 sets of 10-15 repetitions.
  4. Wrist Curls: Hold a light weight (e.g., a dumbbell) in your affected hand, with your palm facing up. Slowly bend your wrist up toward your forearm, then lower it back down. Repeat for 2-3 sets of 10-15 repetitions.
  5. Reverse Wrist Curls: Hold a light weight (e.g., a dumbbell) in your affected hand, with your palm facing down. Slowly bend your wrist up toward your forearm, then lower it back down. Repeat for 2-3 sets of 10-15 repetitions.

It is important to note that these exercises should be done under the guidance of a physical therapist or healthcare provider. If your pain persists despite these exercises, it is important to seek medical attention as there may be other underlying causes of your elbow pain.