Golfer’s Elbow: (Medial Epicondylitis) Strengthening and stretching exercises
People who have golfer’s elbow can do special stretching and strengthening exercises to try to make the symptoms go away quicker. As shown in the following examples, the exercises are easy to do and fit into everyday life.
In most cases, the symptoms of golfer’s elbow go away within one year without any special treatment. To try to make them go away sooner, people can do stretching and strengthening exercises. The aim of “eccentric” exercises is to strengthen the flexor muscles in the forearm. These are the muscles that are used when hitting a golf ball or rowing a boat, and bodybuilders for instance. Regular stretching is also often recommended, although it’s not yet clear whether it helps.
You can talk to your doctor about which exercises are most suitable for you.
What are eccentric exercises?
Muscle-strengthening exercises can generally be divided up into concentric and eccentric exercises. In concentric exercises, the muscle contracts (tightens) – and in eccentric exercises, the muscle relaxes. One example of a concentric exercise is holding a weight in your hand and pulling it up towards your body. Gradually lowering the weight again is an eccentric exercise. Slowly working against gravity like this strengthens the muscles.
Eccentric exercises strengthen the muscles that are used when hitting a golf ball, for instance.
Eccentric strengthening exercises:
Hold a weight in your hand (on the side of your body that is affected) and sit down.
Rest your arm on your thigh, with your palm facing upwards. Your elbow should be bent and your wrist stretched.
Gradually lower the hand with the weight in it.
Use your free hand to help move the weight back to its original position. Repeat about 10 to 15 times.
After a short break, repeat this set of exercises two more times.
Strengthening exercise for golfer’s elbow
It’s important not to use heavy weights. The weight should be about 30% of the maximum weight you can hold. Slight pain is okay, but you shouldn’t put too much strain on the arm.
The aim of stretching exercises is to stretch the wrist flexor muscles in the forearm. These exercises are recommended in order to improve the mobility (range of movement) of the arm and wrist. They can either be done actively or passively. By “actively,” we mean you do them yourself. In passive exercises, Doctor or training partner stretches that part of the body for you.
Stretch the affected arm out in front of you, with your palm facing upwards. Relax your wrist, allowing your hand to rest and fall back. Using your other hand, pull the affected hand back and towards your body. Hold the stretch for about 30 to 45 seconds. Have a break (about 30 seconds). Repeat three times. People are advised to do these stretching exercises about twice a day.