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How to treat Golfers elbow / general elbow pain
What is Golfers elbow?
Golfer's elbow is a condition that causes pain where the tendons of your forearm muscles attach to the bony bump on the inside of your elbow. The pain might spread into your forearm and wrist.
Golfer's elbow is similar to tennis elbow, which occurs on the outside of the elbow.
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👉 elbow pain often only symptoms and problems oftens lies up the chain 👉 upper body, shoulder strength & mobility
Global approach
Screen your body for weak links
especially upper body
▫️Mobility, stability & movement coordination at shoulder complex
👉improving scapular and shoulder joint stability through exercises like
„paused pull up“ (first stretch, then shoulder blades pull up, then finish full pull up. when having pain during full pull up, only perform shoulder blade pull up)
2-3 sets of 5 reps
½ kneeling dumbbell or kettle bell press to windmill.
external shoulder rotation/ rotator cuff exercises like w external rotation drill
5-15 reps with 10 sec hold
progress by elevating
👉 lateral posterior shoulder
Using this specific sequence not only addresses lat flexibility but also teaches your body how to properly coordinate movement of the upper body by first setting the shoulder blades into a stable position. Much like the concrete foundation that creates the stability for a house to stand, proper positioning and function of the shoulder blade is vital to the performance and long term health of the elbow joint.
▫️core strength
The concept of improving scapular and shoulder joint stability through exercises like this which target the muscles of the shoulder girdle (trapezius, rhomboids, rotator cuff and posterior deltoid for example) have been shown in research to be a fundamental component to eliminating many symptoms of elbow pain.17
Local approach
A lot of flexor muscles of the wrist attach right there👇
▫️Soft tissue mobilization
Self massage
Using a ball
Find tender spots / tissues and hang one there for a second
pump up your hand/ some movement
For those dealing with almost any type of elbow pain, soft tissue mobilization can be a helpful addition to the treatment process.32 Two useful tools for this process are a small ball (lacrosse or tennis ball) and barbell.
Isolated strengthening
Specifically for the forearm muscles / arm muscles
▫️isometric excercises
Holds, Carries
Excercises with a slow controlled Eccentric Movement like dumbbell curls
If concentric is too painful 👉 just do eccentric
10-15 rep range at the start
progress to 6-8 with higher weights
Grip strength
▫️Stretching
Wrist extension stretch
5 сен 2024
