Golfer's elbow, or medial epicondylitis, refers to discomfort near the medial epicondyle--a part of the humerus bone of your upper arm on the inside of your elbow--according to William Prentice, author of "Essentials of Athletic Injury Management." It may occur if you play and practice golf often, repetitively stressing the muscles and connective tissues of your forearms. Treatment for golfer's elbow begins with rest and cold treatments, followed by stretching exercises to restore range of motion, as recommended by MayoClinic.com. Then perform a variety of resistance exercises several times each week to strengthen your forearms and prevent recurrence.
Step 1
Carry a racquetball or tennis ball with you and continually squeeze it in the hand of your injured arm for five minutes at a time, several times each day. Squeeze the ball in your opposite hand as well to keep the musculature of your forearms symmetrical.
Step 2
Sit on a bench or chair, lean forward and place the forearm of your affected arm on your thigh. Extend your hand over your knee with your palm facing upward and fingers extended. Push downward on the fingers of your injured hand with your opposite hand. Contract your forearm muscles to resist this force, not allowing any movement. Hold for 10 seconds, then switch arms.
Step 3
Start in the same position. Turn your hand so your palm faces downward. Press down on your fingers, but resist so there's no movement. Hold for 10 seconds and then repeat the exercise with your opposite arm.
Step 4
Sit on a bench or chair while holding dumbbells. Lean forward and place your forearms on your thighs with your hands hanging over your knees and palms facing forward. Flex both wrists simultaneously to curl the weights upward. Slowly lower and repeat 10 times.
Step 5
Begin in the same position, but turn your hands so your palms face the top of your shins while hanging over your knees. Extend your wrists to lift the dumbbells and slowly let them back down. Perform 10 reps.
Step 6
Stand upright and hold dumbbells at your sides. Repeatedly pronate and supinate your forearms, twisting the weights in both directions as far as you can. Keep your arms extended during the exercise. Perform 20 total reps.
Tips and Warnings
- Start with light resistance and progressively increase the weight over time. Perform ball squeezes every day and do the other exercises two to three times per week on non-consecutive days.
Things You'll Need
- Racquetball or tennis ball
- Bench or chair
- Dumbbells
References
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice, Ph.D., A.T.C., P.T.; 2008
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- MayoClinic.com: Golfer's Elbow
- American Academy of Orthopaedic Surgeons: Prevent Golf Injuries
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