6 Golfer's Elbow Exercises for Effective Pain Relief

Do you feel pain, inflammation, or tenderness on the insides of your elbow or forearm? If yes, it can be due to the development of a Golfer’s Elbow or Medial Epicondylitis. This condition usually happens due to the overuse of muscles, tendons, and elbow bones that facilitate wrist flexion and grasping movements. 

Certain sports, such as throw ball, badminton, golf, and rock climbing, that involve repetitive forearm movements can make you susceptible to having a Golfer’s elbow. Conservative treatment helps to manage this condition, but Golfer’s elbow exercises work best to cure this overuse disorder.

Keep reading to learn how to perform Golfer’s elbow exercises and how they stretch and strengthen your forearm muscles. 

Most Effective Golfer's Elbow Exercises

Golfer’s elbow physical therapy exercises relieve pain and inflammation of the forearm muscles. These exercises, if performed promptly, increase the strength of your forearm muscles and aid in resuming your tasks of daily living.

The six most effective Golfer’s elbow exercises consist of:

Wrist Extensor Stretch

It is a Golfer’s elbow stretching exercise that loosens up the stiff fibers of muscles responsible for wrist extension. Steps to perform wrist extensor stretch include:

  • Straighten your affected arm without bending your arm
  • Extend your wrist in a way that your fingers of your palm point to the floor
  • With your sound hand, try to bend your wrist gently until you experience a mild to moderate stretch in your forearm extensor muscles. 
  • Hold this position for a minimum of 30 seconds.
  • Repeat this movement 2-3 times in a single go (frequency: 3 times a day)

Wrist Flexor Stretch

This Golfer’s elbow exercise lengthens the forearm muscles responsible for wrist flexion. The steps to do wrist flexor stretch consist of:

  • Straighten your affected arm without bending your elbow
  • Flex your wrist in a way that the fingers of your palm point toward the roof
  • With the help of your sound hand, bend your wrist towards your body until you experience mild to moderate in your forearm flexor muscles.
  • Hold this position for at least 30 second
  • It should be repeated three times a day (2-3 sets each)

Wrist Curls

This exercise plays a pivotal role in Golfer’s elbow therapy. It helps to strengthen the forearm and wrist muscles through weight training. The steps to perform wrist curls consist of the following:

  • Put your forearm on the table where your hand hangs at the table’s edge with your fingers curling toward the floor.
  • Grab a ball, dumbbell, or a filled water bottle equivalent to 0.5 to 1 kilogram in your affected hand. 
  • Fix your forearm on the table. Now, gently move the wrist up and down while holding the weight.
  • Repeat this exercise 8 to 12 times, thrice daily
  • Perform the same exercise with your fingers curling toward the ceiling.

Resisted Wrist Extension

The resisted Golfer’s elbow exercises elevate your wrist muscles’ power and strength to withstand tasks of daily living. The steps to do resisted wrist extension consist of:

  • Sit on the chair with both your legs bent. Leave a space between your legs and lean a bit forward.
  • Next, put your affected forearm on the edge of your thigh in a pronated position so your palm faces the floor. 
  • Keep your hand and wrist in front of your knee and move freely.
  • Then, take a THERABAND. Tie one end around your foot and wrap another in your wrist.
  • Now, slowly extend your wrist so your palm faces the ceiling.
  • Once the movement is completed, bring your hand back to the neutral position.
  • Repeat this exercise 8 to 12 times, thrice daily. 

Resisted Wrist Flexion

Resisted wrist flexion exercise works oppositely to resisted wrist extension. Its steps consist of:

  • Sit on the chair with both your legs bent. Leave a space between your legs and lean a bit forward.
  • Next, put your affected forearm on the edge of your thigh in a supinated position so your palm faces the roof. 
  • Keep your hand and wrist in front of your knee and move freely.
  • Then, take a THERABAND. Tie one end around your foot and wrap another in your wrist.
  • Now, slowly flex your wrist so your fist faces the ceiling.
  • Once the movement is completed, bring your hand back to the neutral position.
  • Repeat this exercise 8 to 12 times, thrice daily. 

Resisted Forearm Supination and Pronation

The resisted forearm Golfer’s elbow exercises aid in making your forearm muscles stronger to perform skillful movements again. The steps of this exercise include:

  • Sit on the chair with both your legs bent. Leave a space between your legs and lean a bit forward.
  • Next, put your affected forearm on the edge of your thigh in a neutral position so your hand stays at 90 degrees. 
  • Keep your hand and wrist in front of your knee and move freely.
  • Then, take a THERABAND. Tie one end around your foot and wrap another in your wrist.
  • Now, slowly supinate your wrist so your fist faces the ceiling, and then pronate your wrist so your fist faces the floor.
  • Once the movement is completed, bring your hand back to the neutral position.
  • Repeat this exercise 8 to 12 times, thrice daily.

Performing these Golfer’s elbow exercises treats symptoms of this condition effectively and speeds up recovery.

Where To Find Effective Physical Therapy For Golfer's Elbow in NYC?

At MOCEAN Therapy, our team of experienced physical therapists will assess your condition subjectively and objectively to make a diagnosis of the Golfer’s Elbow. To remove your pain, our physical therapists will apply the newest electrical modalities. Also, our physical therapists will plan effective Golfer’s elbow exercises to induce a speedy recovery from your injury.

To manage your elbow pain, our therapists will run cryotherapy, manual therapy techniques, and cupping therapy to provide you with long-lasting relief. 

Therefore, to get rid of your painful elbow, book an appointment today for effective physical therapy for the Golfer’s elbow in NYC, USA. 

The Bottom Line

Healing Golfer’s elbow through physical therapy exercises has treated many patients successfully. These exercises relieve your signs of inflammation and boost your muscle strength to reduce symptoms of the Golfer’s elbow and facilitate pain-free movements.

Book an Appointment! 

Then we create a health plan tailored to your needs.

Based on the results, we develop a personalized treatment plan for each individual to promote optimal health. With 1-on-1 consultations, cutting-edge technology, and a team of experts who care about getting you better, MOCEAN offers you a comprehensive road map on how to become the healthiest version of yourself.

Table of Contents