Top Notch Exercises for Tennis Elbow Sufferers
*Golfer's Elbow: Your Not-So-Secret Pain
Catching golf fever isn't a prerequisite to experiencing the ache and tenderness of medial epicondylitis, otherwise known as golfer's elbow. "We also see it in folks who play sports that require throwing or weightlifting and have jobs involving gripping and holding," says physical therapist Matt Popiolkowski, PT, DPT.
If your golfer's elbow case is mild, resting might alleviate your symptoms, especially if you don't need to carry on with the offending activity. However, enlisting the help of an orthopaedist or physical therapist can help reduce recovery time and discomfort, according to Dr. Popiolkowski.
"A physical therapist is an incredible first choice. You usually don't need a referral. We can also refer you to the right doc as we start physical therapy exercises for golfer's elbow," he adds.
What is golfer's elbow?
Non-golfers can still get a piece of the action! On the inside of your elbow, several muscles group together and connect. These muscles help flex your wrist and fingers. Golfer's elbow strikes when these muscles become inflamed due to repetitive strain.
"Those muscles are always in the line of duty. They're the anchor point that gets tugged and pulled into action. The issue arises when those muscles are overworked beyond their limit," explains Dr. Popiolkowski. "The tissue fibers become disorganized and can't perform their duty correctly. This can result in pain, weakness, and inflammation."
Those with golfer's elbow usually feel tenderness in their elbow, even from a light touch, and might also feel pain when they bend their wrist.
Physical therapy exercises can be the key to easing your golfer's elbow symptoms. Dr. Popiolkowski suggests the following seven exercises to help ease your suffering and restore function.
Upper-Body Exercises for Symptom Control
Golfer's elbow stretches and exercises can expedite relief from symptoms in a matter of days. "However, healing time depends on the degree of inflammation and irritation in the tissue. If the tissue is severely affected, it might take six to eight weeks—or more—to notice significant improvement," says Dr. Popiolkowski.
Here are three golfer's elbow exercises he recommends for symptom control:
1. Soft-Tissue Rolling
This exercise eases tension as you roll the tissues. Many people tend to stretch the area, due to its tightness, but that might worsen the situation. The tissue is already inflamed, irritated, and doesn't move well. Stretching might be counterproductive.
Try this soft-tissue rolling technique instead:
- Get a rounded object, like a tennis or lacrosse ball.
- Place your forearm on the ball (palm up or down).
- Roll your entire forearm gently up and down the ball ten to fifteen times.
- Press on spots that feel extra sore. Flex and extend your wrists while maintaining pressure.
2. Wrist Flexion Isometric Exercise
Isometric exercises activate muscles against a fixed object, enabling them to move through their range of motion without affecting the affected joint.
"We want to give the area a break while remodeling the tissue. Isometric exercises help control muscle contractions," says Dr. Popiolkowski.
Here are the steps for the wrist flexion isometric exercise:
- Place your palm on a table or your thigh. Alternatively, make a fist if you prefer.
- Place your other hand on top and resist wrist flexion motion. Use constant pressure to keep your wrist in position.
- Continue for 30 seconds to a minute.
"These longer duration isometric exercises have been proven to help decrease pain levels," says Dr. Popiolkowski. "Do this exercise daily, going for five to eight repetitions throughout the day."
3. Wrist Flexion/Extension Stretch
- Extend your arm.
- Bend your wrist up and down until you feel tension in both directions.
- Repeat twenty to thirty times several times a day.
"If you wish, add a bit of tension at the end, but don't hold it for an extended static stretch," adds Dr. Popiolkowski. "It's merely a slight push up and down to maintain full mobility. "
Golfer's Elbow Stretches and Exercises for Mobility
While managing symptoms, your physical therapist will ensure your shoulders and back are moving effortlessly. "Good mobility in your back and shoulders can lighten the load on the muscles around your elbow and forearm," he notes.
Here are four golfer's elbow stretches and exercises for mobility:
1. Open Book
- Lie on your side and bend your knees up to hip height.
- Extend your arms straight out in front of you and clasp your hands at chest or shoulder height.
- Lift your top arm and move it towards the ground on the other side until you feel a stretch.
- Bring your arm back to its original position.
"This exercise offers excellent rotation in your thoracic spine while maintaining a comfortable, stable position on the ground," says Dr. Popiolkowski. "Do 20 to 30 repetitions daily."
2. Supine (or Seated) Thoracic Extension with a Foam Roller
You can do this exercise while lying on your back or seated in a chair with a low back.
- Roll up a large towel or use a foam roller between your shoulder blades horizontally.
- Tighten your stomach as if someone is about to punch you in the gut.
- Lift your arms overhead. (If you have shoulder issues, touch your hands to your elbows and lift your elbows overhead.)
- Extend your upper back and body over the top of the roll.
"This exercise allows you to stretch your whole front side, giving you the ability to extend your thoracic spine," explains Dr. Popiolkowski. "Do this stretch 20 to 30 times daily."
3. Latissimus Dorsi Stretch
- Rest your elbows on a bench, chair, couch, or similar object. Your elbows and hands should be shoulder-width apart.
- Hold a broomstick or golf club in that position.
- Drop your butt down toward your feet, allowing your chest to fall to the ground.
- Hold this position for eight to ten seconds. Repeat fifteen times in a row.
You should feel a stretch through the latissimus dorsi, the muscle beneath your armpit.
4. Shoulder/Scapular Wall Slide
- Stand with your forearms against the wall. You can also place a foam roller between your forearms and the wall.
- Slide your forearms straight up and down the wall, keeping contact with the wall/foam roller the entire time.
- Continue this motion for a minute.
- Repeat twice more.
"Contract your stomach during the motion, so you don't cause excess movement in your back," advises Dr. Popiolkowski. "This exercise does a great job of activating the muscles that help rotate the shoulder blade, creating better movement for your shoulders."
Exercises to Avoid
To speed up recovery and prevent re-injury, avoid the following exercises and movements:
- Heavy lifting, especially in a palm-up position.
- Repetitive pulling or lifting.
- Activities that involve your symptomatic side.
After recovery, maintain:
- Shoulder mobility (ability to move arms overhead and to the side).
- Good posture (keeps your spine and shoulders in good alignment).
Join the thousands of people who have successfully healed and prevented golfer's elbow by incorporating these exercises into your routine. No golf clubs required!
* Casual title inspired by the urban slang "Texter's thumb," hence the twist.
Physical therapy plays a crucial role in managing golfer's elbow. Along with exercises like the wrist flexion isometric exercise, wrist flexion/extension stretch, and golfer's elbow stretches such as Open Book, Supine Thoracic Extension with a Foam Roller, Latissimus Dorsi Stretch, and Shoulder/Scapular Wall Slide, proper nutrition and mental health therapies can also contribute to healing. A balanced diet rich in proteins, vitamins, and minerals, especially Vitamin D and Calcium, is essential for muscle recovery. Additionally, reducing stress through activities such as meditation or counseling sessions can speed up recovery and alleviate pain. Lastly, avoid activities that strain your elbow, and maintain a good posture to prevent re-injury. With the help of these exercises and a holistic approach to health and wellness, you can say goodbye to golfer's elbow discomfort.
