Best Golfer’s Elbow Exercises for Prevention & Treatment

A person playing golf.

Golfer’s elbow, or medial epicondylitis, causes pain and inflammation. If you are suffering from this condition, you need quick relief. Fortunately, a few treatment options can help your tendons heal so that you can get back to your daily activities. Here are the best golfer’s elbow exercises to prevent and treat this condition. 

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Exercises for Golfer’s Elbow

If you want to treat medial epicondylitis, you need to build up the strength in your elbow. Along with that, these exercises can increase your flexibility and relieve pain. The key is to build strength on a gradual basis. You should try to complete these exercises about two or three times a day. Remember to be gentle and never force any of these movements. 

If you experience aches, discomfort, or unusual sensations, stop with the exercises. You might need more time to rest. If there is no improvement over a few days, it could be time to talk to your doctor. 

Related: Can’t Straighten Your Arms After a Workout? Here’s What to Do.

With those few precautions in mind, here are a couple of exercises to help with medial epicondylitis.

Isometric Wrist Strengthening (Flexion)

When doing this exercise, you need to keep your body completely still. From a seated position, take your affected forearm and rest it on a chair arm or table with your palms facing upward. Press the opposite palm into your affected hand. Then, press your afflicted hand up while using the opposite hand as resistance. Continue this motion for 10 seconds, with slow increments of resistance. Release and continue for 15 reps.

Neck Stretch To the Side

You will want to keep your shoulder down as you lean in the opposite direction. To start, relax your shoulders while holding on to your chair or thighs. Tilt your head away from the afflicted elbow towards the opposite shoulder. Hold that position for 15 seconds as the weight of your head will stretch the muscles. Use your hand to pull your head to your shoulder if you want a deeper stretch. Repeat this motion two to four times. 

Resisted Wrist Flexion

Take a weight and hold it with your afflicted arm in a seated position. You can place your forearm on the chair’s armor table while the affected hand hangs over the edge (palms facing up). Slowly lower the hand and then raise it into the original position. Make sure to do about one to three sets of 15 reps.

use lighter weights for elbow exercises

Resisted Wrist Extension

This exercise is another seated position that requires weight. Hold a weight with your affected arm as you place the forearm on a table or arm of a chair. Your hand must hang over the edge with the palm facing down. Lower your hand down before raising it to the original position. You should complete about one to three sets of 15 reps. 

Related: Legs Sore After Squats & Leg Day?

Resisted Forearm Pronation

With this exercise, you start by leaning forward with your legs spread out. Place your affected forearm on your thigh with your hand and wrist on your knee. Take an exercise band and grab one end with your palm up, stepping on the other end. Keep your wrist straight; roll the palm inward to the thigh for two seconds. Slowly move back to the starting position. Repeat this exercise 8 to 12 times.

Golfer’s Elbow Stretch

With this exercise, you will feel it in the underside of your forearm. Take your affected arm and extend it in front of you with the palm and finger facing down. Use the opposite hand to pull your finger and wrist down to your body. Hold this position for about 30 seconds. You can do 2 to 5 reps of this exercise. 

Preventing Golfer’s Elbow

If you want to prevent golfer’s elbow, warm-up before any repetitive activity. With that, you can get your blood flowing and raise the temperature of your muscles. Take time to stretch your back, arms, and shoulder before every session. 

For those already experiencing pain, wear a counterforce brace. These devices are designed to evenly distribute tension throughout the muscles and tendons in the affected elbow. You might even want to consider wearing compression bandages as well.

Related: 5 Best CBD Muscle Rubs

Remedies To Relieve Golfer’s Elbow

Along with these exercises and stretches, you can use a few at-home remedies to ease symptoms and prevent flare-ups. First, you want to give your body plenty of rest. Take a break from the strenuous activity that causes pain.

Heat and ice treatment can help to provide some relief. You can use this combination for 10 to 15 at a time, about every few hours. 

Pain relief can come in the form of over-the-counter medications. Nonsteroidal anti-inflammatory drugs (NSAIDs)  and acetaminophen can help to relieve pain. You will want to take them before the pain becomes too severe. Remember to take the recommended dosage and never take them for more than 10 days. 

If you want to use a hemp-based cream, consider Herbal Ice’s Hemp Muscle Rub. This rub uses traditional herbs to help alleviate joint pain, swelling, inflammation, chronic pain, muscle aches, and arthritis. You apply a thin layer over the affected area. This hemp muscle rub is designed to quickly stop the inflammation, pain, and soreness in those afflicted areas.

bandages can provide some pain relief

Final Word

As soon as golfer’s elbow symptoms arise, you can do these simple exercises to keep the pain at bay. Along with that, there are several preventive activities to help reduce the pain in the affected area. Even at-home remedies, such as hemp muscle rubs and ice packs, can help you recover quicker from this condition. Golfer’s elbow can be painful and frustrating, but you can prevent and treat this ailment with these tips. 

Looking for natural ways to get relief from pain and inflammation? Check out our hemp muscle rub with traditional ingredients known to stop soreness, pain, and inflammation in the body!

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