Golfer’s elbow
Exercises for Golfer’s elbow
Although Golfer’s elbow pain is felt in the elbow, the source of pain is the tendon which attaches the hand/wrist muscles to the elbow. Exercises therefore need to target these muscles. The following exercises will support your recovery from Golfer’s elbow.
How many exercises should I do and how often?
Complete these 2 exercises, 4-5 days per week.
You can make the exercise easier by starting at the lower end of repetitions, sets or lowering the weight (where applicable). Gradually increases the repetitions and then weight over time (this often takes several weeks). When you can comfortably do more than 15 repetitions, it’s time to move on to the next level or increase the weight.
Wrist strengthening
Beginner level:
- Hold the contraction for 10 seconds and repeat 5-10x.
Wrist strengthening – beginner level
Advanced level:
- Practice 2-3 sets of 10 repetitions.
- You can use a household item such as a tin of beans. The heavier the weight, the harder the exercise will be.
Wrist strengthening – advanced level
Resisted pronation and supination
Beginner level:
- Practice 2-3 sets of 5-10 repetitions.
- You can use a household item such as a tin of beans. The heavier the weight, the harder the exercise will be.
Resisted pronation and supination – beginner level
Intermediate level:
- Practice 2-3 sets of 10 repetitions.
- You can use a household item such as a tin of beans. The heavier the weight, the harder the exercise will be.
Resisted pronation and supination – intermediate level
Advanced level:
- Practice 2-3 sets of 5-10 repetitions
Resisted pronation and supination – advanced level
What if the exercise is painful?
Exercising in pain is acceptable. It’s worth knowing that pain during exercise does not mean you’re harming yourself. If you experience more pain than you can comfortably tolerate or it impacts your ability to carry out the exercises the following day, then you may want to scale the difficulty back next time. If this happens, don’t worry, you can try fewer repetitions and then gradually build it up again. If you are struggling to find a suitable level of exercise, then seek professional help for further guidance.