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