In this tip we will look into the very common problem of elbow/forearm pain in the golfer. Not all elbow pain is the same but it can all be very self-limiting when it comes to golf. As a matter of fact, this area of the body has been the reason many golfers quit the game completely. As a general rule we should always warm-up an area of past or present discomfort before we start using it and ice an area of discomfort after we’ve used it. In this video we will look at simple ways to do this. As with all treatment this video may reach a broad spectrum of people but not all of you. Please remember to consult a medical professional before starting any treatment for your pain. If permission has been granted, remember to start slowly and work into the exercises as your body allows.
Some soreness is normal with exercise but your pain should not be re-created. Stop if it does. Your tolerance to these exercises will depend on the severity of the injury. Weight should only be used if the exercise is pain-free. Therefore, perform only the exercises that are pain-free during and after.
As a general guideline work slowly up to:
*10-30 second forearm/wrist stretches at a mild-moderate intensity.
*1-3 sets/8-12 reps of “weighted wrist curls” with 1-5 pounds.
*Ice after treatment/activity for 15-20 minutes maximum and read the instructions for any store bought ice packs.
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12 Responses to “Help Relieve Elbow Pain”
October 18, 2012
JoelWilsonJeremy,
Great exercise/tip on the golfer’s elbow. I suffered with that a year ago, and it bugged me to even lift something.
Any exercise/tip’s with rotator cuff issues?
Thanks…
October 18, 2012
Jeremy KlinkhamerThanks Joel. These exercises are great for prevention as well. Great idea about an exercise tip for the rotator cuff. Look for that coming up soon.
Also, I made an error around minute mark 1:30 as I mentioned a ligament. Though ligaments can get injured around the elbow, it was a tendon that I meant to refer to. Sorry for any confusion.
Jeremy Klinkhamer, PT
October 31, 2012
KathySutyakHow many times a day should one do these to heal up an elbow?
October 31, 2012
Jeremy KlinkhamerHi Kathy,
Thanks for the question. As long as the stretches are in the mild/moderate category (think 3-5 on a 10 point scale…10 being most aggressive) you could do them throughout the day multiple times. It won’t be the amount of stretches that could backfire, it would be the aggressiveness. The exercises with weight could be done once daily unless you feel “work-out sore” the next day… in that case you would want to skip a day between the weight exercises. Depending on the severity of the injury and your activity level, the ice could be done 2-3x/day for the properly instructed amount of time. Remember, rest is your best friend with this injury. As frustrating as it is, putting the clubs away for 4-6 weeks is sometimes the best thing to do. As a matter of fact, I’m working with a Neurologist that is doing that very thing right now. I hope this helps and you recover quickly. If it lingers, or if you have a “gut” feeling you might need more help please go see a medical professional for a proper diagnosis and treatment. All the best,
Jeremy Klinkhamer, PT
July 28, 2014
HenryJeremy,
My left elbow (I’m a rightie) flared up after I loaded a push lawn mower into a pickup to take it in for maintenance…stupid (: I am following your instructions to relieve the “self inflicted” tennis elbow. There was an article I “read” talking about using a Theraband Flex-bar, a Little Stick massage stick and a Band-IT Therapeutic Forearm band. What are your thoughts and advice on these products? The technical article referenced was a little over my head! http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2971639/
Henry
August 7, 2014
Paul WilsonHenry,
No. All you need to do is wear a brace on your wrist. This stops the tendon in the elbow from stretching. Also, get some Emu oil. Works like magic. I get mine here: http://www.montanaemuranch.com/
April 22, 2021
KENSHORTTPaul,
I have golfers elbow in my right elbow(I’m right handed). I’m wearing an elbow brace and doing the physical therapy. Are you suggesting a wrist brace would help? If yes, can you recommend one?
Thanks
Ken
April 26, 2021
Paul WilsonAny basic wrists brace from a pharmacy would help when resting at night time.
August 7, 2014
Jeremy KlinkhamerHi Henry,
Sorry about the elbow. I don’t know anything about Emu oil but a wrist brace, especially at night while sleeping, is a great idea. Your tendon needs rest. Historically we, as golfers, do a terrible job of resting this injury because it’s so small compared to a hamstring or low back. The reality is it needs just as much rest, ice, etc as any other body part that’s been injured (especially if you’ve injured this area before). Listen to the pain… once it starts to subside significantly you can do the activities I mentioned in the video. You MUST convince yourself that it won’t re-injure or worsen with strengthening and stretching before you even consider striking a golf ball at full speed.
The article is decent but I believe it may have been funded by the makers of the product. The “take-away” is that eccentric exercise is important for this particular tendon. What that means is the “negative” portion of the exercise is important to focus on. Make sense?
Jeremy Klinkhamer, PT
August 30, 2019
VincentBurnsSo timely, I injured my left rotator cuff several weeks ago for which I am having physio, i decided to give it a try at the driving range about 5 weeks after the injury, and it held up well until a sudden pain in my forearm stopped me hitting balls, probably over protecting the shoulder.
I rested it for few weeks and applied ice but did not know what exercises to do until now. I have bruising from inside my elbow to the wrist which is now clearing. So thanks I will now start the exercises gentally and see how it goes.
August 30, 2019
VincentBurnsSorry it was my right forearm
September 1, 2019
RonWelchJeremy – Any tips on relief of heel tendinitis?