Medial epicondylitis, more commonly known as tennis elbow or golfer's elbow, refers to a condition caused by inflammation of the tendons in your elbow that attach the medial epicondyle of the humerus. Pain usually begins in your hand and wrist and may radiate across your arm and into your elbow. Golfer's elbow doesn't just occur to golfers -- anyone who performs repetitive activities involving gripping, twisting, reaching and stretching the arm can develop golfer's elbow. Certain strengthening exercises can be beneficial for rehabilitating golfer's elbow.
Wrist Extensor Strengthening
Sit in a chair with a low back. Lean over slightly and prop your elbow and forearm up on your thigh. Let your wrist hang over your inner thigh. Hold a soup can in your hand, palm facing down. Slowly lift your hand up toward the ceiling by bending your wrist back toward your forearm. Hold for a few seconds, then release down. Perform 10-20 repetitions twice daily, increasing to 50 repetitions over time as your strength improves.
Wrist Flexor Strengthening
Assume the same initial starting position as in the wrist extensor strengthening exercise, however, face your palm up toward the ceiling. Holding the soup can in your hand, curl the can toward your forearm by pulling your wrist up and in toward your body. Hold the contraction for a few seconds, then release your hand down. Perform 10-20 repetitions, then increase to 50 repetitions over time as your strength improves.
Forearm Pronation/Supination
Sit in a chair and hold a wrench, hammer or other similar tool in your affected hand. Rest your affected elbow and forearm on your right thigh. Rotate your palm down to face the floor, then return to center and rotate your palm up to face the ceiling.
Rubber Band Stretch
Loop a rubber band around the fingers of your affected hand. Stretch your fingers as far apart from each other as possible, hold the stretch for a few seconds, then relax your fingers. Perform three sets of 25 repetitions of this exercise. If you feel like you're not getting enough resistance, loop an additional rubber band around your fingers.
Tennis Ball Squeeze
Hold a tennis ball in your affected hand. Squeeze the ball with your fingers as tightly as you can, then release. Perform three sets of 25 repetitions of this exercise.
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