Introduction

Golfers elbow, or medial epicondylitis, is a common overuse injury that affects golfers and individuals who engage in repetitive gripping or wrist movements. This condition can cause discomfort and limit mobility, impacting both athletic performance and everyday activities. Fortunately, physical therapy offers effective strategies to manage golfers elbow and promote recovery. In this guide, we'll explore five essential physical therapy exercises designed to alleviate symptoms and improve function.

1. Wrist Flexor Stretch: Begin by extending your arm in front of you with the palm facing down. Use your other hand to gently press the fingers of the extended arm towards the body until you feel a stretch along the forearm. Hold the stretch for 15-30 seconds, then release. Repeat on the other arm. This stretch targets the wrist flexor muscles, which can become tight and contribute to golfers elbow discomfort.

2. Eccentric Wrist Flexor Strengthening: For this exercise, you'll need a lightweight dumbbell or resistance band. Start by holding the weight or band in your hand with your palm facing up. Use your unaffected hand to assist in lifting the weight or band into a flexed position. Then, slowly lower the weight or band with the affected hand, resisting the urge to let it drop quickly. Perform 10-15 repetitions for 2-3 sets. Eccentric strengthening helps build resilience in the wrist flexor tendons, reducing the risk of injury.

3. Forearm Pronation and Supination: Sit or stand with your elbow bent at 90 degrees and your forearm resting on a table or your thigh. Hold a small weight or resistance band in your hand with your palm facing down. Rotate your forearm outward (supination) as far as comfortably possible, then rotate it inward (pronation). Perform 10-15 repetitions in each direction for 2-3 sets. This exercise targets the muscles responsible for forearm rotation, helping to improve mobility and reduce strain on the elbow joint.

4. Wrist Extension Stretch: Extend your affected arm in front of you with the palm facing up. Use your other hand to gently bend the wrist backward until you feel a stretch along the top of the forearm. Hold the stretch for 15-30 seconds, then release. Repeat on the other arm. This stretch focuses on the wrist extensor muscles, which can become tight and exacerbate golfers elbow symptoms.

5. Grip Strengthening with Therapeutic Putty: Therapeutic putty is a versatile tool for strengthening the muscles of the hand and forearm. Begin by rolling a small amount of putty into a ball. Squeeze the putty with your affected hand, focusing on maintaining a firm grip for 5-10 seconds before releasing. Repeat for 10-15 repetitions. Gradually increase the resistance of the putty as your strength improves. Grip strengthening exercises help enhance stability and control in the wrist and hand, reducing strain during activities like swinging a golf club.

Conclusion

Incorporating these five essential physical therapy exercises into your routine can help alleviate discomfort associated with golfers elbow and improve your overall mobility and function. However, it's essential to consult with a qualified healthcare professional, such as those at FYZICAL Therapy Center in Geneva, IL, for personalized guidance and treatment related to trunk mobility and improving fitness for Golfers. With their expertise and support, you can take proactive steps towards recovery and return to enjoying your favorite activities, both on and off the golf course. 

Read additional information on Sports Injuries & Golf below. 

Golf Injuries & Physical Therapy

Stretching Guide for Golf