Golfer’s Elbow is an inflammatory condition of the medial elbow (source). It can be a nightmare to swing a club or to do anything grip strength related in the weight room. I’ll show you the exercises to fix Golfer’s Elbow below.
What Are The Best Exercises To Treat Golfer’s Elbow?
Golfer’s Elbow is fixed by loading the tendon in several motions to encourage proper collagen alignment. You load the tendon by loading the muscle so we will be loading the medial elbow for the treatment. The movements are as follows:
- Wrist flexion and Extension
- Pronation and Supination
- Radial and Ulnar Deviation
- Grip Work
Wrist Flexion and Extension For Golfer’s Elbow
- Both of these movements load the medial elbow in a lengthened and shortened position
- Perform 3×12
- Repeat 3x a week
- Progress by adding reps before adding weight
Pronation And Supination For Golfer’s Elbow
- These movements also load the medial elbow in a lengthened and shortened position
- These are performed for time instead of reps
- 3 sets of 45 seconds. This should be difficult; it should be hard to reach 45 seconds
- Repeat 3x a week
Radial and Ulnar Deviation
- These movements load the medial elbow in a lengthened and shortened position (notice a trend?)
- These are performed for time
- 3 sets of 45 seconds. This should be difficult; it should be hard to reach 45 seconds
- Perform 3x a week
Grip Work
- This trains the medial elbow isometrically
- Perform 2 sets to failure. Failure is when you drop the weight
- Progress by adding distance traveled before failure
- Perform 3x a week
These exercises should get you out of the acute, painful inflammatory phase of Golfer’s Elbow within 2 weeks or so. At this point you need to return to YOUR level of normal activity to finish the rehab. Ideally you complete a formal rehab program.