One way to really damper your weekend golf plans is a good case of golfer’s elbow—medically known as medial epicondylitis. Although commonly referred to as golfer’s elbow, you don’t have to be a golfer to be afflicted by this condition.
Golfer’s elbow is caused by inflammation and pain on the inside of your elbow. This spot is where your tendons attach to the bone. It’s not something to dismiss—if left alone, golfer’s elbow can worsen and affect your wrists, hands and forearms as well.
Generally, rest is the best thing you can do for golfer’s elbow, but there are some easy golfer’s elbow stretches to help strengthen the area and prevent recurrence.
Try these 3 golfer’s elbow stretches
This simple stretch can be done anywhere and in a short amount of time. Hold your arm out in front of you with your palm up. Then, grasp your fingers on your extended hand with your free hand and pull down. Hold your fingers down for 30 seconds. You should feel the muscles and tendons stretching from your wrist up to your bicep. Repeat this stretch with your opposite arm.
Support the tendons in your forearm with the wrist flexor stretch. Sit up straight in a chair that has armrests. Let your arm fall naturally to the rest with your elbow bending to form a 90 degree angle. Make a fist with the palm side up and curl your hand up as if you were holding a small dumbbell in your grip. Start with 10 reps and work your way up over time as your muscles get stronger.
Put your hand flat on a table and twisted 180 degrees to the outside so your fingers are pointing towards your body. Be sure your entire hand is flat on the table—from your fingers to the heel of your palm. Gently lean away from the table until you feel your forearm muscles and tendons stretch. Hold for 30 seconds. Repeat on the other arm.
Need more golfer’s elbow stretches? Click here to see Athletic Trainer Medic Mike show competitor Natalia Ghilzon some dynamic and static stretches for golfer’s elbow.