Strategies for Alleviating Golfer's Elbow Through Flexibility Exercises
Golfer's elbow, a common overuse injury that affects the tendons and muscles of the forearm and elbow, can cause pain and discomfort. However, incorporating stretching routines into your daily routine can help alleviate these symptoms and accelerate the recovery process.
Effective stretching exercises for golfer’s elbow primarily focus on improving flexibility in the wrist flexors and extensors, which attach near the medial epicondyle of the elbow. One common and recommended stretch is the Wrist Flexor Stretch. To perform this stretch, extend your arm with the palm facing up and gently pull back on the fingers with your opposite hand, holding the stretch for 20–30 seconds.
Another helpful stretch is the Wrist Extensor Stretch, which involves extending your arm with the palm facing down and gently pulling the fingers back in a similar manner.
In addition to these stretches, incorporating the Wrist Range of Motion exercise into your routine can help maintain mobility. This involves bending the wrist forward and backward repeatedly.
The forearm Supination and Pronation exercise is also beneficial. This involves rotating the forearm so the palm turns upward and then downward, which helps improve forearm muscle flexibility and control.
These stretches, combined with strengthening exercises like eccentric wrist flexor curls and isometric wrist flexion/extension, support recovery and help prevent future injury by balancing flexibility and strength around the elbow. For best results, these exercises should be performed consistently with proper technique, ideally under guidance from a physiotherapist tailored to your specific condition and recovery stage.
When performing these stretches, it's important to only stretch to the point of gentle tension and not push into pain. Remember, the goal is to reduce tension and promote healing, not cause further discomfort.
By incorporating these stretches into your daily routine, you can effectively manage the symptoms of golfer's elbow and accelerate your recovery process. Happy stretching!
[1] Mayo Clinic. (2021). Golfer's Elbow (Medial Epicondylitis). [online] Available at: https://www.mayoclinic.org/diseases-conditions/golfers-elbow/diagnosis-treatment/drc-20352998
[2] American Academy of Orthopaedic Surgeons. (2021). Golfer's Elbow (Medial Epicondylitis). [online] Available at: https://orthoinfo.aaos.org/en/diseases--conditions/golfers-elbow-medial-epicondylitis
[3] Healthline. (2021). Golfer's Elbow: Symptoms, Causes, Diagnosis, Treatment, and Prevention. [online] Available at: https://www.healthline.com/health/golfers-elbow
[4] WebMD. (2021). Golfer's Elbow. [online] Available at: https://www.webmd.com/pain-management/golfers-elbow
[5] Cleveland Clinic. (2021). Golfer's Elbow. [online] Available at: https://my.clevelandclinic.org/health/diseases/16735-golfers-elbow
The Wrist Flexor Stretch and Wrist Extensor Stretch, part of health-and-wellness routines, can aid in alleviating symptoms of golfer’s elbow by improving flexibility in the wrist and forearm muscles. Incorporating therapy methods such as the Wrist Range of Motion, Supination and Pronation exercises, and strengthening treatments like eccentric wrist flexor curls and isometric wrist flexion/extension can further support recovery and prevent future injury.
