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Golfer’s elbow, or medial epicondylitis, is an inflammation on the inside of the elbow. It often comes from an overuse injury. Here are my favorite stretches & exercises for golfer’s elbow. Buy a printable worksheet with the Golfer’s Elbow treatments in this video: https://www.askdoctorjo.com/purchase-golfers-elbow-exercises-stretches-worksheet
Soft tissue mobilization (STM) can be very beneficial for golfer’s elbow. This is not rubbing the area, but you are actually mobilizing or moving the tissue around to help break up adhesions and scar tissue.
Next stretching the inside and outside of the elbow helps. Wrist flexor stretches and wrist extensor stretches will help loosen up the area. Stretches in general can be done with a 30 second hold, 3 times.
Then working on AROM and strengthening for wrist flexion, radial/ulnar deviation, and pronation/supination will help decrease the inflammation and improve motion.
Finally bicep curls are a great way to strengthen the muscles as well.
Related Videos:
Golfer’s Elbow Stretches & Exercises:
https://www.youtube.com/watch?v=CzT3oE7DgWM&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5&index=7
Tennis Elbow & Golfer’s Elbow Pain Stretches:
https://www.youtube.com/watch?v=DzGxrhY-ffs&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5&index=6
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
SUPPORT Dr. Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo
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10 Best Golfer’s Elbow Exercises & Stretches:
https://www.youtube.com/watch?v=EJFmzeCh8po
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Buy a printable worksheet with the Golfer's Elbow treatments in this video here: https://www.askdoctorjo.com/purchase-golfers-elbow-exercises-stretches-worksheet
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Ok Dr., may be I found it. 😃
Nice presentation! How long should I lay off golfer's elbow from apparent, excessive bench press? I've been icing, doing your exercises, but am eager to get back at it. Thanks DJ!
I have golfer's elbow. Would hurt or help to lift weights?
Thanks a full of bucket dr.u solved my Golfer's Elbow problem.Thankyou so much.
Thanks for the video. I do alot of metal detecting.
Thank you very much.
Great information. Thank you so much!
I've been dealing with this pain in both elbows for about a year now(seems like an eternity). I weight lift and am a little stubborn i'll admit. I'm sure I have some scar tissue built up around the elbow area. Do you recommend doing these 3 sets of 10-15 reps? Per day? Thanks for the video!
U just saved me $100 an hour
Thanks Doc. Those pointers are amazing! Guitar elbow.
I will try for a few days or more. My elbow has been sore from playing on Xbox way too long. Since you were all born , that is how long I’ve been playing. Hmm ok maybe not that long, but long months and years.
Can I do this without resting the elbow? I have it for 2 months, would it heal?
When should you wear an elbow brace?
These exercises are for tfcc also.. are these connected ??
I have both.
Thanks Dr. Jo! You helped me through a high hamstring pull, now checking back in with you for my golfer’s elbow pain (which I think I got from gardening). I’m a tennis player and experienced lateral epicondylitis through the years. Yoga helps. But this medial epicondylitis flare up surprised me and has put a hold on my tennis game. I’m confident that your stretches and exercises will help me get back on the courts!
I was training weighted chin ups 3 times a week doing 3 sets of 8. I developed golfers elbow after only about 3 weeks of doing them, in addition to farmers carries with a 40lb dumbell in each hand for 1 minute 3 times a week.
This was probably 4 months ago and I stopped doing any upper body pulling exercises since then. I still get the same soreness in the inside of my elbow on both arms.
Do you recommend not doing any pull ups, body weight rows, or forearm work until I have no pain at all? I am going to focus on these exercises as well as using a thera band flex bar that I recently purchased. I admit I am anxious to get back to bodyweight training but I also dont want to make an old problem worse.
Thank you!
I have pain going into my wrist and fingers from my elbow what is going on?
thank you for these exercises. I have had this condition for some time but bike riding (during this pandemic) has made me realise just how sore it is.
Hi Dr. Joe,
How many times per day and how many reps do you recommend?
Thanks!