Golfer's Elbow Exercises
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Golfer's elbow is a condition known medically as medial epicondylitis. The root "epicondyle" means a rounded protrusion of a bone. The elbow has a medial side toward the midline of the body and a lateral side, which is on the outside. With golfer's elbow, the medial epicondyle becomes inflamed and pain persists. To help treat this condition, you can perform several corrective exercises.
Flexion and Extension
Flexion is a motion you would see when your palm moves toward your forearm. Extension would be the exact opposite. A wrist flexion and extension exercise can be performed to help increase your range of motion and reduce inflammation. Grab the back of the hand of the injured arm. Push straight down as far as you can and hold for 10 to 20 seconds. Place your hand on the palm of your affected arm and push backwards. Hold again for 10 to 20 seconds. You can also do this exercise with no resistance in a faster motion. Simply alternate bringing your wrist back and forth from flexion to extension.
Pronation and Supination
Pronation is a term used to describe a palm down position. Supination is used to describe a palm up position. To do this exercise, hold on to a hammer, dumbbell or can of soup. Sit in a chair with your knees bent and feet flat on the floor. Place your affected arm across your thigh and hold the object in your hand with your palm facing up. Rotate your hand slowly until your palm is facing down. Rotate back to a palm up position and repeat going back and forth for a total of 15 times.
Rubber Band Trick
A rubber band can be used for a finger exercise to treat golfer's elbow. Wrap the band around all of your fingers, including your thumb. It should be down near the first knuckle. Open your fingers as far as you can, then close them. Keep going back and forth 15 to 20 times.
Although a tennis ball is implicated as a cause of tennis elbow, it can be used to help treat golfer's elbow. Place the ball in the palm of your affected hand. Squeeze it as hard as you can and release. Continue squeezing for 15 to 20 reps. In addition, doing this activity when you are not dealing with an injury strengthens your forearm and helps prevent golfer's elbow.
Wrist curls also may be done as a preventive measure against golfer's elbow. Get into the same position you did with the pronation/supination exercise and hold the dumbbell in your hand with your palm facing down. Bend your wrist and let your hand go down so your palm is facing your knee. Reverse the movement and lift the dumbbell so your palm is facing forward. Slowly lower it back down and repeat 10 times. You can also do the exact same exercise with your palm turned up.
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