It may seem odd, but repetitive movement can have long term effects on your elbows. If you suffer from golfer’s elbow you know the pain—that persistent, nagging pain that can put a huge damper on everyday life. Golfer’s elbow is a common overuse injury which generally causes pain at the inner part of the elbow. Ouch! If you’ve felt it you know what we’re talking about. So what can you do about it? Here are some of our favorite exercises for golfer’s elbow that can speed up the healing process (and help relieve your pain).
4 Simple Exercises for Golfer’s Elbow
Contrary to what the name suggests, you don’t have to be an avid golfer to develop this condition. It typically develops due to activities involving repetitive wrist flexion or repetitive gripping of the hand. Think painting, sewing, working at a computer, tennis, golf, carpentry or gymnastics to name a few.
An important part of rehabilitation for golfer’s elbow include strengthening and stretching exercises. Here are 4 of our favorite exercises for golfer’s elbow to hasten the healing process.
Golfer’s Elbow Stretch
Start with your arm and elbow straight out in front of you. Take your wrist backwards using your other hand until you feel a mild stretch. Always stop if you feel any pain. Hold for 15 seconds and repeat 4 times.
Hold a light dumbbell in your hand with your palm facing down. Bend your wrist and let your hand go down so that your palm is facing your knee. Reverse the movement and lift the dumbbell so your palm faces forward. Lower it slowly back down and repeat 10 times.
Tennis Ball Squeeze
Hold a tennis ball in your hand and squeeze it as hard as you possibly can. It should always be comfortable and without pain. Hold the squeeze for 5 seconds and repeat 10 times.
Rubber Band Exercise
Take a rubber band and wrap it round all of your fingers, including your thumb. Open up your fingers as far as you can and then close them. Keep going back and forth 15 to 20 times.
While golfer’s elbow is not as much fun as, well, playing golf, there is hope. Most cases of golfer’s elbow can be alleviated with appropriate physical therapy. Desert Hand and Physical Therapy will teach you exercises to help you treat this condition. Schedule your appointment today.