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Golfers elbow relief

Halfnattyman44

Member
I’ve been training my dad the last few years. He’s had golfers elbow on and off most of that time and it’s really bad right now where it limits how he lifts. He does full body twice a week normally, has a desk job, and is somewhat active working on cars or things most nights. He does golf seasonally as well but it’s March in Michigan so hasn’t in months. What are some good exercises or stretches for relief but also to help fix the root issue?
 
From what I suspect, I would try the following:

1. Standing in front of a lower pulley holding a single hand handle with a few increments of weight: twist the wrist so as to work the lateral part of the arm. Squeeze at the top feeling it on the other side of the elbow. Do this for 20 reps (if he can) and 3 sets. Feel the burn. Find a weight that he can squeeze out at least 15 reps.

This opens the medial side of the lower arm and keeps it open. Couple of times a week for two weeks and then once week.

2. Tricep: a one arm cable (hammer grip) push down. High rep (30-50) for 3 sets.

Both these should help to reset the position of the joint.

3. Any bicep or forearm work work should be done with the hand in a more supinated position.

Possibly there is a movement he has been doing that has contributed to this issue. If anything is suspect at all, remove it and do "something else" that is different. ie. what I mentioned about bicep work.

The issue is probably caused from a a tight pec (with adhesions) on that side. Maybe its his dominant hand? Maybe he sleeps on that side?

So as a permanent fix, it means opening that pec and shoulder and arm. Finding and working out knots and adhesions along the collar bone and in the pec. And conversely doing stuff like face pulls and one arm rows to help open up the pec and shoulder. Pec stretches / shoulder stretches.

Hope this helps.
 
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It is his dominant hand. Works a desk job and is active a couple hours a night just tinkering in his shop. So always wrenching, digging, something. But lots of computer time, typing, and resting wrists on his desk.

I’ll try to incorporate some more stretching and mobility to open that up. Then build up some exercises and grip strength. He does take a statin as well which causes some muscle tightness so I wonder if that could be the cause too.
 
Ok, I think the following movement alone plus some pec and shoulder stretching / mobility would resolve the problem. The other stuff I first mentioned could be done if he has time and desire.

A palm up front raise focused on keeping the pinky finger up - which opens the inside of arm / shoulder. Preferably using a very light cable hand attachment. I don't think using a dumbell would be a good idea. You can do this with no weight as well. Again the focus is on keeping that pinky up and thumb down throughout the movement.

Going forward, I would do any bicep curls with that pinky up focusing on opening the inside of the arm.
And rowing, I would do reverse grip with pinky up a bit. One arm cable row would be a good one.

Possibly his mouse and keyboard could be in a better position (ie. keyboard tray) or more ergonomic mouse / setup for his chair etc.. lots of videos on computer / desk ergonomics. I think this would go a long way if he spends lots of time at this.

All the best.
 
Hello,


Had a similar issue before, and what helped the most was going light and high reps to get blood flow in without irritating it more.


You can try light band triceps pushdowns and curls, really controlled, higher reps. Same idea with wrist work: wrist curls, plus pronation and supination with something light.


Also things like a wrist roller (bobine d’andrieu) can help a lot if done easy and regularly.


Main thing is not going too heavy and keeping it consistent, it takes time but it usually improves.
 
i had golfers elbow in my early to mid teens in legion as a pitcher, was very debilitating and after 2 innings i had to be pulled on many occasions and ended my pitching career, did PT and tried every compression sleeve and kept coming back, switched over to 2nd base in high school. i will never forget that pain
 
I don't know if this will work for golfer's elbow but recently I've had some reoccurring issues with tennis elbow. I started using an adjustable hand gripper at the end of my workouts and I noticed that once I started using it my sore elbow would noticeably feel better the following day.
 
I have had it flare up probably a half dozen times in the last 20 years and I notice that for me it is greatly associated with grip. So if I'm deadlifting, power cleaning a lot, and also say golfing with a tight grip, it will flare up. all the notes above are good. I had good success with Joint Support XT and throwing in a lot of light weight db curls to be honest.

Mine usually lasts 1-2 months and the solution is either more rest, or more use so I tend to try one, then the other.

I've never associated with desk work (been a desk jockey myself for 25 years now) and basic issues like carpal tunnel seem to be averted (so far) with an active gym lifestyle. but a lot of heavy pulling and grip work tends to inflame the golfers elbow from time to time.

worst was while doing 20ft rope climbs when I realized at the top my grip felt numb, lol.
 
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