Golfer's Elbow or medial epicondylitis is pain and inflammation on the inner side of the elbow, where the tendons of the forearm muscles attach to the bony bump on the inside of the elbow. The injury occurs from repetitive over use of the forearm muscles such as swinging or from forceful impact such as hitting the golf club against the ground. Symptoms are pain on the inside portion of the elbow, stiffness, weakness and in severe cases tingling and numbness. Golfer's Elbow can be prevented and remediated with a stretching program that targets the wrist flexors, extensors and shoulder joint.
Wrist Flexion Stretch
The wrist flexion stretch targets the muscles that start at the inside part of the elbow and go down to the wrist. Begin with the lower portion of the injured arm resting on a table or bench, with the wrist and hand hanging off the edge of the table. The palm should be facing upward. Take the uninjured hand and grasp the fingers of the injured arm. Gently pull the fingers of the injured hand down until you feel a gentle stretch along your forearm, wrist or elbow. Hold the stretch for 20 seconds and repeat four to six times daily.
Wrist Extension Stretch
The wrist extension stretch targets the muscles that start at the outside part of the elbow and go down to the wrist. Begin with the lower portion of the injured arm resting on a table or bench, with the wrist and hand hanging off the edge of the table. The palm should be facing down. Take the uninjured hand and grasp the fingers of the injured arm. Gently pull the fingers and hand of the injured hand down until you feel a gentle stretch is along your forearm, wrist or elbow. Hold the stretch for 20 seconds and repeat four to six times daily.
Pectoralis and Shoulder Joint Stretch
The pectoralis and shoulder joint stretch targets the front portion of the shoulder capsule and the chest muscles. To begin, stand in a doorway and with each hand grasp the side of the doorway at shoulder height. While holding the doorway step or lean forward until you feel a gentle pull across the front portion of your shoulders and along your chest. Hold the position for 20 seconds and repeat four to six times. To modify this stretch, move your hands higher or lower on the doorway to target a different portion of the shoulders or chest.
Posterior Shoulder Stretch
The posterior shoulder stretch targets the muscles on the back of the shoulders and the ligaments of the back portion of the shoulders. To begin this stretch lie flat on the floor with both arms at your sides. Take the injured arm and move it across your chest. With the uninjured hand grasp the back part of the elbow on the injured arm. Gently pull the elbow across your chest until you feel a gentle pull in the back of your shoulder. Hold the position for 20 seconds and repeat four to six times. This stretch can be modified by moving the injured elbow higher or lower prior to stretching.
References
- MayoClinic.com: Golfer's Elbow
- "Rehabilitation Techniques in Sports Medicine, Third Edition"; William E. Prentice; 1999
- "Physical Rehabilitation of the Injured Athlete"; James R. Andrews, Gary L. Harrelson, Kevin E. Wilk; 1998
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