3 Simple Exercises to Get Rid of Golfer's Elbow Fast
Golfer's elbow or a "medial epicondylitis," is a condition that is caused by overuse of the muscles in your forearm, including the ones that are important for gripping and bending your wrist.
Symptoms of golfer's elbow include pain and tenderness on the inside of the elbow. There may also be pain when gripping objects or when extending the wrist. The pain may worsen with activity and get better with rest.
If you have golfer's elbow, there are several exercises you can do to treat it quickly and effectively.
3 Simple Golfer's Elbow Exercise
1. Wrist Flexion Stretch
To do the wrist flexion stretch, hold your arm out in front of you with your palm facing down. Use your other hand to bend your wrist back as far as you can. You should feel a stretch in your forearm. Hold this position for 15-30 seconds and repeat three times.
2. Wrist Extension Strength
Place your affected forearm on a table or platform. Keeping your palm face down, hold a dumbbell and allow your wrist to drop down toward the floor. Extend your wrist up by curling it towards your body. Repeat 10-12 times and complete 3-4 sets.
3. Finger Extension with Rubber Band
Place a rubber band around your fingers. Open your hand and spread your fingers as far apart as possible. Repeat 10-12 times and complete 3-4 sets.
If you're looking for an easy way to cure golfer's elbow, these exercises are a great place to start. By strengthening the muscles and tendons around the elbow joint, you can quickly reduce pain and inflammation. Give these exercises a try and see how quickly your symptoms improve.
These exercises should be performed for four weeks. In the beginning, you might feel some light soreness in the muscles. This is normal. But if the pain gets worse in the joints or tendons, you should stop exercising and consult your doctor or physical therapist.