Despite its name, golfer’s elbow is a pain condition that you can get not just by playing golf. Also known as medial epicondylitis, golfer’s elbow is usually a result of overuse or natural wear and tear of the bones, muscles, and tendons in the elbow area, which are used for wrist flexion and grasping. Activities requiring repetitive gripping motions like weight training, throwing, and racket sports can result in golfer’s elbow.
Fortunately, mild cases of golfer’s elbow can be relieved by a simple rest. That said, enlisting help from a specialist in elbow pain treatment in Singapore is also highly advisable, as it can minimise discomfort and recovery time. Oftentimes, an effective treatment plan for golfer’s elbow begins with exercises to put your symptoms under control. Read on to find out the best exercises you can do to relieve golfer’s elbow.
1. Forearm or Wrist Soft Tissue Rolling
This exercise involves minimal movement around the tissues and stretching to increase the flow of blood in the elbow area. However, when stretching this area, be sure not to do so excessively because the tissue is irritated, inflamed, and not moving well, and stretching could just worsen it. What you should do is to try this soft tissue rolling method instead:
- Find a rounded object, such as a lacrosse or tennis ball
- Put your forearm on top of the ball. Make sure your palm is facing down
- Carefully roll your whole forearm up and down the ball at least ten times
- Stop on spots where you feel extra sore. While maintaining pressure, flex and extend your wrists
2. Isometric Exercise for Wrist Flexion
The usual purpose of isometric exercises is to operate your muscles against fixed objects so that they can undergo a range of motion without having to move your affected joint. They aim to rest the affected area while repairing the tissue. Isometric exercises basically help control the way these muscles contract. To perform an isometric exercise for wrist flexion, follow these simple steps:
- Put your affected forearm’s palm up on your thigh or on a table
- Place your unaffected hand on top of the other hand
- Bend your wrist up while your other hand resists the movement. Try to sustain the position of your wrist by using constant pressure
- Do this exercise for at least 30 seconds
3. Dynamic Wrist Flexion
This is a strengthening exercise that you can do as soon as pain allows. It particularly works the muscles that are usually involved in golfer’s elbow. However, keep in mind that the effectiveness of this exercise depends on how bad your injury is. If your muscles hurt during, after, or the next day, then it is best to refrain from doing this exercise. To conduct this exercise safely and properly, here are the steps you should do:
- Get a dumbbell that comes with a weight you are comfortable with
- Rest your arm on a flat surface, with your palm and forearm facing upwards
- Curl the weight up and down while you keep your wrist and forearm still
- Begin with three sets of 10 repetitions every day, and build up slowly up to three sets of 30 repetitions
4. Open Book Stretch
The open book stretch mainly works on stretching the muscles of your chest, shoulders, and lower back. However, it also offers excellent rotation in your thoracic spine all while you are in a stable and comfortable position on the floor. To achieve optimal results, you should do 20 to 30 repetitions of this exercise every day. Here is how you can do an open book stretch:
- Lie on your side and flex your knees up to hip level
- Stretch your arms out in front of you and place your hands together at shoulder or chest height
- Raise your top arm and move it so that it falls toward the ground on the opposite side until you feel the stretch
- Put your arm back to its initial position
5. Shoulder or Scapular Wall Slide
The best thing about this exercise is that it activates the muscles that help to upwardly rotate your shoulder blade, thereby creating better motions for your shoulders. To perform this exercise properly, be sure to tighten your stomach during the movement so that you do not cause any excessive movement in your back. Here are the steps for this exercise:
Stand straight and place your forearms against the wall. You may also put a foam roller in between the wall and your forearms.
- While maintaining contact with the wall or foam roller the whole time, try to slide your forearms up and down
- Continue making this motion for at least one minute
- Repeat two more times, depending on your capacity
Exercising is usually an important component of an excellent golfer’s elbow treatment plan. The easy and effective exercises shared in this article can help you manage the symptoms of the condition as soon as they occur. You can perform these exercises a few times every day to attain optimal results. However, remember that not all exercises are recommended for golfer’s elbow because some can exacerbate your injury. To be sure, always consult with your pain specialist before doing any exercise.
For the most extensive and reliable treatment plan for golfer’s elbow, Affinity Pain Clinic is the specialist you can count on! We are a leading pain specialist in Singapore that provides trusted and outstanding treatments for an array of pain conditions, such as golfer’s elbow, tennis elbow, lower back pain, neck pain, neuropathic pain, and more. For those who are suffering from different types of headaches, we are also a reputable specialist for headaches.
To find out more about our high-quality treatment plans, please do not hesitate to contact us by filling out the contact form here.