Best Exercises for Golfer’s Elbow (Strengthening, Stretches, and Modifications Based on Research)
Вставка
- Опубліковано 1 тра 2024
- 💪 Get our Golfer’s Elbow Rehab program here: e3rehab.com/programs/rehab/go...
Those with golfer’s elbow typically experience pain along the inside part of the elbow, near the medial epicondyle of the humerus, with gripping, twisting, lifting, and other similar movements.
In this video, we walk you through exercises, sets, reps, and rationale taken directly from day 2 of our Golfer’s elbow program.
💪 PROGRAMS: e3rehab.com/programs/
📩 MAILING LIST (exclusive deals, offers, and information): e3rehab.com/newsletter/
🏆 COACHING: e3rehab.com/coaching/
📝 ARTICLES: e3rehab.com/articles/
👕 APPAREL: e3rehab.com/clothing/
🎧 PODCAST: open.spotify.com/show/5ZbaI14...
AFFILIATES:
👟 Vivo Barefoot: Get 15% off all shoes! - www.vivobarefoot.com/e3rehab
📓 MASS (Monthly Research Review): bit.ly/E3MASS
📚 CSMi: humacnorm.com/e3rehab
🏋️ GYM EQUIPMENT: e3rehab.com/affiliates/
Follow Us:
UA-cam: www.youtube.com/@e3rehab?sub_...
INSTAGRAM: / e3rehab
TWITTER: / e3rehab
FACEBOOK: / e3rehab
TIKTOK: / e3rehab
Introduction (0:00)
Exercises (1:33)
Do exercises need to be completely pain free? (5:54)
Can you continue with other lifts? (6:33)
Can you continue playing sports? (7:18)
Summary (7:39)
-----
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thanks for watching! Check out the blog with references: e3rehab.com/blog/golferselbow/
I'm still going through this rehab process, but I have some advice.
1. Stop upper body lifting or whateve ryou think caused the injury. It's too hard to do load management this way.
2. Do NOT completely rest. Try to limit strenuous lifts but you still want to use your arm.
3. If your condition is bad start with isometrics. Do these in low intervals every other day. Progress to strength training when you can do wrist curls with at least 1 pound with
What does mean straight your arms? Completely straight until end?
The content you create is without a doubt the best in the field, thanks for the advice.
Been looking for years for the best rehab channel, I’d say this is the best one…it’s comprehensive and scientific.
Excellent breakdown of each exercise/sets & reps.👏👏 Will definitely give this a shot. Thanks!
Fantastic video mate. I love the advice. Gone is the old out of date advice of don't exercise don't move it etc. Movement is medicine!
Awesome vid. Exactly what I was looking for
really helpful video! great job guys!
Awesome guidance! Thank you!
Thx, good, straight to the point and informative Video! I appreciate that.
Thanks man! That helps me a lot!
Will give this a try. Thanks!
makes sense for the whole kinetic chain ✌️🙏
Great video
Can you do this for tennis below, thank you
Just when i needed it
Ditto.
Thank you! Wouldn't a lack of flexibility also result in more load?
I have both Golfer's and Tennis Elbow
Thanks that really helped ...as i thought i cant do weighs with golfers elbow......gym new years resolution
is it fixed? if so how?
I never knew the Amish had such amazing DPT’s! Seriously though, just ran through a bunch of this over the last couple days and it’s reduced my symptoms by 50% - thankyou 💪🏻
Thank you very much for the video. You are great, one of the best sources of information. I like your scientific approach. Unfortunately the discount code isn't no longer valid 😕, I discover too late your video
We have a memorial day sale - MD30
Thanks a lot, I just purchased it.
@@E3Rehab is this code still valid ? or no discount anymore :(
You basically gave away the plan for free, I did all this but also did 4 way forearm strengthening with a 5 lb long rubberized bar.
Hi can these exercises help with the pain of elbow from inside causes by chemotherapy I take it in my right hand😓 ... Please helppppppp me and give me an answer..... Thank you for your videos ☺️
I get pain doing the wrist curls and pronation even if I significantly lower the intensity (using 0.5kg-1kg for 10 reps). Doing isometric gripping for time seems to be the only thing that improves my symtoms. I don't get why this is but it really frustrates me.
Thank you for the knowledge! Would you also recommend the wrist roller exercise?
no all trigger point release is a waste of time just strengthen and be patient
And Video for tennis elbow ?
I have had golfer's elbow for over 10 years. I think I will finally try to fix it.
How did it go?
Is it true medial epicondylitis is also from weak shoulders and wrists thus the elbow takes more tension? Mine condition was from pull-ups and 6 months ago. I still have sensation from pull-ups, but less when I take 3-5days off from pull-ups or rows. As I use resistance bands and less frequency.
Mine was from pull ups in trx sessions 😢 I stop doing these exercises for a couple of weeks now. Regarding the pull ups I am only doing the lat pulldown gym machine with light weights.
Same here. I was gripping too hard, way harder than I needed to. My pain is only about 2-3 out of 10, but I stopped doing pull-up's and only do Negatives, and only 1x per week, maybe 2x, and usually with the assistance of resistance bands to take up some body weight. I hate because its been slowing down by back-building pulling power for calisthenics exercises. I've been researching faster healing of tendons/ligaments, and the supplements that I've settled on are:
A) Vital Proteins Collagens Advanced (with hyaluronic acid and vitamin C)
B) Boswellia Extract pills
C) Turmeric Curcumin extract Pills
D) Jeff Cavaliere's Athlean-X Mechan-X Joint Recover pills
E) Emergen-C Vitamin C supplement)
I've been taking most of these for the last month or so, and along with light gripping exercises and I feel it is helping along with using one of those muscle massaging guns around the elbow, but the progress has been slow. Its mostly in my left arm which is my non-dominant arm, and very closely tied to the gripping of the ring finger. If I isolate the ring finer and not use it during gripping, the sensation mostly goes away, which is what I've been trying to do, but I'd really like to get my full gripping power back.
would this work with ulnar nerve as well? also would wearing a ulnar nerve brace during workout help or is that kinda cheating the exercises?
I have no pain at all I just hate how it looks like the bone pops out a lot how can I fix that ?
Coach one for quad tendonitis
I've tried some exercises from Kneesovertoesguy on UA-cam. It might help you too also good for Patellar tendons.
@@nw3877 thanks mate if possible could you please share the link as well.
@@riteshmasqured ua-cam.com/channels/GybO-bWZ3W6URh42sdMQiw.html He makes some video unlisted and difficult to find. But eventually he will reupload on same topics but different vids. Can check Instagram too and has paid program if don't want grind to understand through free vids
@@nw3877 thanks a ton for this.
Its only a name. Its well known its not just golf
!!!!!!!!!!!!!!!!!!!
I Just bought Biofreeze pads and stuck them on my arm and it stopped the inflammation of my elbow. Golfers elbow is really just inflammation. Try using Ice cubes around the area of where it hurts to.
Pls don't use ice pls take a supplement called core flex it will surely help you as it did mine
Did you watch the video? Because he showed why it isn't necessarily 'just' inflammation.
@@rolanddo4989 Yet, it’s also practically, Just, inflammation. I’m taking Collagen now which works wonders.
Yes, as an Alexander teacher I know that this problem is largely FUNCTIONAL. Listen to what he's saying in the video.
Well, yeah, it's inflammation, but you've got to address what is causing it in, right?
Can you continue with other lifts : NOOOO !!!!
Bad idea to do what you show here! That's literally because I was doing chin ups and pull ups that I got Golfer's Elbows! Maybe you haven't spoken to enough Golfer's Elbow sufferers? IDK but I think that this recommendation is very dangerous ! That's probably the best way to make it much worse, like make an injury that would heal in 3-6 months with a good program into an injury that will take over a year to heal even with the best program ever!
Trying to provide constructive criticism here; I'm not trying to be disrespectful!
He did say that if a movement you would normally do is causing you to have more pain to not do it or change to a variation that doesn't cause you pain
Warning at 6:46 I would NOT ADVISE using straps particularly if you are a stubborn meathead that loves lifting heavy(ahem, one speaking). Lets assess the problem. The problem is the point at which the tendon attaches to the bone is inflamed due to the tendon being pulled on too much, known as medial epicondylitis. Why is this happening? One reason is because your forearms are not strong enough to appropriately offload some of the strain incurred placing a huge amount of force on the tendon. When you add straps, not only are you creating a situation where you are now exceeding the capability of your forearm, you are now actively REDUCING STRENGTH of the forearm because It freaking hurts. You are subconsciously not gripping as hard as you normally would, again, because it hurts. The other reason is that something else in the chain is weak. Typically this will be the rear delt so you'll want to get that sucker very strong so it provides more stability during any pulling motions. The whole thing is interconnected. If your biceps are weak, this can also cause issues because again, its not strong enough to offload some of the strain off the tendon. This is a double edged sword though because trying to do curls with medial epicondylitis hurts.
Otherwise the rest of the vid is good.
Plz skip first min n a half of talk, save ur self .
Lol dont do all this if u have GE its way too much
Pull ups? really? one of the worst you can do with this injury!
You train like a ROBOTER ... that is not the real life - Most studies are useless - when I hear this diagnosis: "Golfer's elbow" - I haven't had a patient in years who got medial humeral epicondylitis from golf - that's the last nonsense that this name still exists - I have a patient who works on the assembly line in an automobile factory and has to cover the seats with artificial leather with his hands all day long - that's hard work -