in this video we’re gonna go through
three of the best golfer’s elbow treatment exercises to help you get back
to golfing throwing lifting or going about your life pain-free. hey what’s up it’s Coach E here and in this video I’ve got three exercises to help you get out of pain from golfer’s elbow golfer’s elbow is also known as medial
epicondylitis and it’s called that because golfers are the ones who often
feel it but it’s also known as throwers elbow okay because the same kind of
stresses occur in the elbow here in this area in the muscles that cause the pain
in this area so the medial epicondyle is if your palms palm is supinated pointing
up palms up the medial epicondyle is right here yeah in the middle of the
elbow yep this is lateral that would be tennis elbow this medial golfer’s elbow
okay so the reason why this happens is because of the pattern the movement
pattern and the force is going through the forearm and the elbow from sports
like golf and from throwing a baseball especially if you’re a pitcher okay so
the forces that occur is imagine you’re gripping on to the golf club here you’re
coming up you’re kind of cocking your wrist a little bit and as you hit the
ball there’s big impact okay between the ball and the club and then at that
impact point you’re flexing the wrist here and you’re bringing it up and
around okay so we’ve got a lot of flexion happening
in the wrist and the elbow and pronation that’s going to cause these muscles to
be become overused and if they’re not strong enough to deal with the forces
that go through them you get some damage and let’s say you go and you’ve got a
golf vacation you’re doing you know you’re golfing every day for a week
you’re not ever recovering and that’s gonna that can lead to chronic problems
chronic pain in this area okay now it’s called medial epicondylitis but that can
be a bit of a misnomer because when it’s acute within the first couple
weeks up to maybe four weeks there’s inflammation there so itis is the suffix
that stands for inflammation okay however after that if you’ve got chronic
golfer’s elbow there’s no longer inflammation if inflammation is no
longer present in that area what’s actually happening is degeneration of
the tendons that attach into the medial epicondyle here okay
in those tendons control flexion pronation and a little bit of elbow
flexion okay so what do we gotta do to deal with that okay so if you’ve got
acute pain then icing and resting is good and as long as you’re not coming
back too early and coming back too fast you should be okay but if this is a
becomes a chronic issue what you’ve got to do is do some exercises to restore
proper wrist function and balance because muscular imbalances can occur
here very easily because we’re always gripping and flexing the wrists we’re
never working the extensors yeah so we’re losing that extension mobility and
strength in the extensors we’ve got to restore that balance and number two
we’ve got to work these muscles to get blood flow to this area because that’s
the only way that we’re gonna heal the degeneration and damage that occurs and
then stimulate the muscles to strengthen and to repair because when we’re working
the muscles properly we’re consistently working them the brain is like oh these
these guys need help we got to repair them and get them stronger okay so
here’s what we’re going to start with we’re gonna start with an active wrist
mobilization this is a great technique because we’re not going to only improve
mobility we’re also going to improve strength this technique is straight from
my upper limb control course so what you want to do is get into the four point
position you kind of sit back a little bit I’m just gonna show you the basic
version is easiest version for you you’re gonna sit back a little bit and
you’re gonna extend the wrist and extend the fingers here bring the hand up
towards you off the floor you’re keeping the elbow straight the whole time you’re
gonna rock forward maintaining that extension and the contraction of the
extensors of the wrist in there fingers until we get into
some pressure on the hand and a little passive mobilisation there okay now when
you come back you’re gonna lift the fingers in the hand off the ground as
quickly as possible okay and then we’re gonna do that again so the whole time
the extensors of the wrist and the fingers are active you’re never shutting
them off okay and you’re just going into a little bit of passive mobilization
there okay back and forth just like that do both
wrists good for both risk because we’re working these extensors and do that for
anywhere from four to six reps okay nice and slow just like I was showing you
there all right it’s really important that you do the techniques properly
otherwise you’re not gonna get the most benefit
okay so when you’re holding your hand there’s another little point that I
teach in upper limb control do the flare so the flare is extension of the fingers
and abduction of the fingers you’re spreading them out as much as you can do
the hand flare and hold that the whole time you’re doing that technique okay so
that’s the active wrist extension mobilization next up we want to start
working these flexor muscles to get blood flow and to restore strength and
to heal the tendons and the muscles themselves so what we’re going to do is
a little bit of eccentric work we’re gonna do eccentric dumbbell wrist curls
okay so to do this you need a dumbbell and you can go anywhere from start and
you’re probably around five pounds depending on how much pain you’re in but
you can start with two pounds that’s totally cool you just want to work your
way up okay so what we’re gonna do is three sets of twelve repetitions nice
and slow and you’re going to focus on the eccentric so you’re going to help
yourself lift it into full range of motion and then you’re going to slowly uncurl okay just about that pace could
be around four to five seconds okay so you’re gonna help it up so don’t you’re
not concentrically contracting and help it up hold it there for a second let go
and then slowly extend the wrist alright help it up slowly
extend the wrist now key points here you’ve got to have a strong grip on the
dumbbell the whole time doesn’t have to be a max grip trying to crush it but you
got a strong grip the whole time and you never let that go even at the full wrist
flexion position okay key point number two is make sure you
get the full wrist flexion and not just kind of 80% of the way but full wrist
flexion keep that strong grip control it slowly down okay and what this is doing
is working all these flexor muscles that in original medial epicondyle bring
blood flow to them strengthening them and ensuring that the tendons and the
muscles are healing okay so that’s really critical three sets of 12 you can
do that daily yeah when you’re doing this now one thing to note when you do
this exercise you might feel pain in that area and especially if it’s chronic
that’s a good thing if it’s cute don’t do these exercises just rest I sit for
three days and you’ll probably progressively improve as long as you
don’t jump back to golf right away but if it’s chronic like four weeks or
Beyond and you’re still feeling that pain there then it’s time to incorporate
these exercises and when you start doing them you’re gonna feel some pain in that
area and possibly in the muscle bellies in the floor okay
just know that that’s completely normal and just a light weight like this with
this technique is not going to cause long-term damage okay so that’s
technique number two now technique number three there’s another unique
technique from upper limb control I call it the extended elbow flex
whist flexion extension okay so what is that extended elbow is straight elbow
you want to lock it out and what you’re gonna do is you’re gonna make a strong
fist okay again not max like 80% and you’re gonna start with flexion keeping
the elbow locked out and keeping the grip strong okay so the tendency when
you make us a fist and then flex is to loosen up the fist a little bit because
it’s harder for these muscles to contract because they’re in the fully
shortened position okay so the the fist relaxes a little bit so you can get more
wrist flexion but we don’t want that to happen we want to contract
okay strong grip fully extended elbow and then flex the wrist hold it
for five seconds and then you go into an extended flair keeping the elbow locked
out it’s locked out extended flare hold it for five seconds and back to you the
flexed fist okay so don’t let that elbow Bend again what we’re doing here is
we’re creating a new movement pattern to allow the risk to move independent of
the elbow so we’re stretching out in this extended flare position we’re
lengthening and through the floor our muscles the flexors and then we’re
strengthening the flexors again so further getting further blood flow in
this area in the full range of motion okay so now we’re stretching out the
extensors and we’re getting strength in this gripped position okay because if
you’re golfing you’re hitting and then you get into this flexed wrist position
here through the follow-through and you don’t have that strong grip the club is
going to kind of rattle around in your hand and those shock wave forces are
going to go up and through the joints all the joints of the body but a lot of
its gonna come through the elbow again get absorbed in those tendons and that’s
going to cause that medial epicondylitis pain or the golfer’s elbow alright so
this technique you want to hold for five seconds and you can do anywhere from
three to six cycles of that all right now like I said these three techniques
these are some of the most effective exercises that you’ll use for golfers
elbow and you might find that doing this just for anywhere from two to four weeks
is going to completely eliminate your pain which is amazing however these are
just three techniques and I’ve got many more techniques to restore full function
of the elbow wrist hands fingers grip strength mobility in the upper limb
control course okay so this course you can check it out at the link at the end
of this video watch the presentation you’ll see why you know this golfer’s
elbow might just be a symptom of a greater problem that you’ve got to
address otherwise other injuries in other areas might be occurring
especially the shoulders because if you’ve got golfer’s elbow now this
means something else is not working right that’s gonna cause shoulder pain
in the future okay so check out that presentation you’ll see the link at the
end of this video and definitely start using these exercises to get you out of
pain from golfer’s elbow so you can get back on the greens and do your thing
all right Coach E here again from precision movement thanks for watching I’ll see
you next time peace