Experiencing golfers elbow (medial epicondylitis) with persistent pain during gripping or twisting activities? Traditional stretching may not address the underlying issue of tendon inflammation and degeneration. In this video, we demonstrate four evidence-based exercises designed to strengthen the forearm muscles and promote tendon healing:
Slow Tempo Wrist Flexion – Focuses on gradually increasing strength in the wrist flexor muscles, which can alleviate strain on the tendons.
Slow Tempo Wrist Twist – Enhances muscle stability and control, reducing excessive stress on the elbow.
Banded Wrist Twist – Utilizes resistance bands to build endurance and support for the forearm muscles.
Prone Scapular Raises – Strengthens the shoulder and upper back muscles, improving overall posture and reducing forearm strain.
Incorporate these exercises into your routine to help manage symptoms and support long-term recovery. Always consult with a healthcare provider for personalized advice. #GolfersElbow #TendonRecovery #ForearmStrength #PhysicalTherapy
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The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
why you need to stop stretching your form for golf cow are you finding yourself constantly stretching or massaging your form which provides temporary relief but the symptoms always come back and your pain is worse with gripping and or twisting activities this is because the pain is not due to tight muscles but rather inflammation and degeneration of the tendon here are the four best exercises to fix this slow tempo rist flexion slow tempo wrist twist banded wrist twist prone scaper raises
20 Comments
Awesome ‼️💯
Brother , how often should i do them ?
Thanks! 🙏
Why the scapula raises ?
Why do I hear a popping sound on both arms? It’s been a month since I was diagnosed with golfers elbow. Is the popping noise just a sign of inflammation?
Hello brother how much time does it take to recover
Thanks, but how many reps and sets?
Usually all videos recommend wrist extension and not flexion and wrist twist to other direction (internal->external). Is it recommended to do the opposite now ?
I’ve had this for 8? Years, it started after I was holding a Sheetrock mud pan full of mud & skimmed walls solid for a week. I play golf & it doesn’t bother me, but it’s real tender to touch 😞
Here's my comment for you…. You're full of 💩 lol
Thank you. I've been dealing with this for years. Will try what you've said.
How many sets and reps Brother?
I’ve been diagnosed since two years ago with tendinosis (bad tendons) of both elbows. The PT I was told to do includes the very Stretch you show at the beginning – as well as the slow dumbbell wrist curl. Are you saying I may actually have been ‘hurting’ (for lack of a better word) myself by doing that ‘stretch’? Obviously, since there is no real ‘medical’ treatment for tendinosis- none that works, anyway (paid Cleveland Clinic $5k for each elbow for shockwave treatment; and as they predicted, hardly helped. Then they gave up!). Should I really stop doing that ‘stretch’ then? I’ve never stopped- but then again, while I’ve progressively, very very very slowly increased that dumbbell weight, it sure feels slow and not by much.
In the first exercise, I tend to later couple it with the opposite direction- ie to compliment (in my mind) the almost biceps curl direction (even though of course the focus is on my bad tendon), I’ve been after rest adding in the reverse movement- palm Down as it were as well. Since my focus Still must be on my tendinosis/building up that area, am I at least ‘doing no harm’ by adding in the additional movement after rest? Or might I actually be negating something?
After doing these exercises, I occasionally feel a sudden, brief pain during the day, usually lasting 4 to 5 seconds, and it goes away. The discomfort disappears the next day. Should I continue with the exercises, or could these pains be a sign of something else?
Mine is at worst a 3-5 out of 10 pain level. How long would you say it takes to recover from golfers elbow while doing these exercises?
I get relief from the pain but when I do arm wrestling the pain again come much sharper 😢 is it permanent
I have been doing all this for 5 weeks the pain is at a 1 or feint echo now and then. Only when washing my face oddly. Otherwise it is doing better. I am just inpatient and want rid of it and back to my proper weights routine, but I will be patient and keep with rehab. Hopefully it is gone soon. I also do finger bands, grippers set light and scapular bar holds I found on athlean X. It is all helping. It is just damn slow
Why do both the dumbbell wrist twist and the banded wrist twist?
Lotta bull shit out there this guy knows what he’s doing