Golfer’s elbow: Strengthening and stretching exercises

Muscle-strengthening exercises can generally be divided up into concentric and eccentric exercises. In concentric exercises, the muscle contracts (tightens) – and in eccentric exercises, the muscle relaxes. One example of a concentric exercise is holding a weight in your hand and pulling it up towards your body. Gradually lowering the weight again is an eccentric exercise. Slowly working against gravity like this strengthens the muscles.

Eccentric exercises strengthen the muscles that are used when hitting a golf ball, for instance.

1. Hold a weight in your hand (on the side of your body that is affected) and sit down.
2. Rest your arm on your thigh, with your palm facing upwards. Your elbow should be bent and your wrist stretched.
3. Gradually lower the hand with the weight in it.
4. Use your free hand to help move the weight back to its original position.
5. Repeat about 10 to 15 times.
6. After a short break, repeat this set of exercises two more times.

It’s important not to use heavy weights. The weight should be about 30% of the maximum weight you can hold. Slight pain is okay, but you shouldn’t put too much strain on the arm.

The aim of stretching exercises is to stretch the wrist flexor muscles in the forearm. These exercises are recommended in order to improve the mobility (range of movement) of the arm and wrist. They can either be done actively or passively. By “actively,” we mean you do them yourself. In passive exercises, the physiotherapist or training partner stretches that part of the body for you.

Example:

1. Stretch the affected arm out in front of you, with your palm facing upwards.
2. Relax your wrist, allowing your hand to rest and fall back.
3. Using your other hand, pull the affected hand back and towards your body.
4. Hold the stretch for about 30 to 45 seconds.
5. Have a break (about 30 seconds).
6. Repeat three times.

People are advised to do these stretching exercises about twice a day.