Exercises For Golfer’s/Tennis Elbow Pain

Tennis Elbow and Golfer’s Elbow are both overuse injuries that are caused activities that requires repetitive motion of the arm and wrist. The difference between the two conditions lies in where the elbow is inflamed.
Both Tennis Elbow and Golfer’s Elbow are forms of epicondylitis, an inflammation of tendons that attach to the elbow. Tennis Elbow affects the lateral, or outside, epicondyle. Golfer’s Elbow affects the medial, or inside, epicondyle.
What Is Tennis Elbow?
Tennis Elbow, or lateral epicondylitis, is most common in adults between the ages of 30-50. It’s an overuse and muscle strain injury that results in an inflammation of the outside of the elbow and forearm areas. With repeated use, those muscles are often overworked, becoming inflamed. Plumbers, carpenters and painters are prone to Tennis Elbow due to the repetitive nature of their jobs. Seasonal activities such as raking, gardening and cutting wood can cause Tennis Elbow as well.
Symptoms of Tennis Elbow
Pain may radiate from the outside of the elbow to your forearm and wrist. It can be a constant ache in the elbow area, or you may only feel it while performing activities that involve reaching, grasping or lifting. It is important to see a doctor to ensure that you receive a correct diagnosis regarding the cause of your pain.
What Is Golfer’s Elbow?
Medial epicondylitis, or Golfer’s Elbow, is an irritation on the inner side of the arm and elbow. This condition can be caused by activities that require repeated twisting or flexing of the wrist. Generally, it’s due to overuse of the forearm muscles. Activities such as gardening, shoveling, playing golf or tennis can cause Golfer’s Elbow. Repeated lifting, especially when your elbow is extended and your palm is facing down, can also cause it. Other causes include racquet sports, baseball or softball, weightlifting, carpentry, painting and other similar activities.
Symptoms of Golfer’s Elbow
Symptoms include pain on the inside of the elbow when lifting the wrist or hand, pain when twisting the forearm, or when making a fist. The area may be slightly swollen or tender to the touch. If the problem has lasted more than a few weeks, additional symptoms can include stiffness in the elbow or weakness in the hands or wrist.
These tendons come together on the inner part of the elbow to form the common flexor tendon, which becomes painful in this condition.
As you may already be aware, many people other than golfers may suffer from pain in this area, so don't let the name fool you Activities that may be painful include:
•Gripping things
•Lifting things with the palm upward
•Turning objects like a screwdriver or doorknob into the palm-down position
•In addition to limiting the amount of activities and movements
that aggravate the area, building up the strength of the forearm
muscles and the associated common flexor tendon can be very
helpful in recovery and in improving resilience in this area
•Here I show just a few examples of exercises that may be beneficial as part of a rehab program:
1 Kettlebell Holds
2 Pinch Grip Holds
3 Wrist Curl
4 Wrist/Finger Curl
5 Forearm Pronation - Rope
6 Wrist Curl - Cable
7 Wrist/Finger Curl - Cable
Key Points:
Although this is specific to the individual, a common set and rep
scheme is 3 sets of 12 to 15 reps, holding 1 second at the top and
taking 3 seconds to come down.
If it's difficult to tolerate contraction of the muscles through the
full range, you can assist with the other hand and only lower the
weight slowly.
You can also perform for static holds if that is more tolerable to
start.
Questions? Comments? Send me a message or leave a comment below!

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