Best Exercises for Golfer’s Elbow (Strengthening, Stretches, and Modifications Based on Research)

[@E3Rehab]

Thanks for watching! Check out the blog with references: e3rehab.com/blog/golferselbow/

[@chaldokid501]

I'm still going through this rehab process, but I have some advice. 1. Stop upper body lifting or whateve ryou think caused the injury. It's too hard to do load management this way. 2. Do NOT completely rest. Try to limit strenuous lifts but you still want to use your arm. 3. If your condition is bad start with isometrics. Do these in low intervals every other day. Progress to strength training when you can do wrist curls with at least 1 pound with

[@Desliebsch123]

What does mean straight your arms? Completely straight until end?

[@Hardxplayz]

The content you create is without a doubt the best in the field, thanks for the advice.

[@wemoveforward6413]

Fantastic video mate. I love the advice. Gone is the old out of date advice of don't exercise don't move it etc. Movement is medicine!

[@asdawidicritan1498]

Been looking for years for the best rehab channel, I’d say this is the best one…it’s comprehensive and scientific.

[@Harry_16710]

Excellent breakdown of each exercise/sets & reps.👏👏 Will definitely give this a shot. Thanks!

[@uvd1]

Awesome vid. Exactly what I was looking for

[@TyrannosaurusSnacks]

Thx, good, straight to the point and informative Video! I appreciate that.

[@huntsail3727]

Will give this a try. Thanks!

[@christianneterenceemiterio7428]

Just when i needed it

[@petermarden4041]

Ditto.

[@xvnbm]

I have had golfer's elbow for over 10 years. I think I will finally try to fix it.

[@thegreatguy3829]

How did it go?

[@loriwilliamson5738]

Awesome guidance! Thank you!

[@loramora9211]

Hi can these exercises help with the pain of elbow from inside causes by chemotherapy I take it in my right hand😓 ... Please helppppppp me and give me an answer..... Thank you for your videos ☺️

[@serge.h]

really helpful video! great job guys!

[@2029861]

Thanks man! That helps me a lot!

[@tystephenson4132]

Thanks that really helped ...as i thought i cant do weighs with golfers elbow......gym new years resolution

[@fridrik6211]

is it fixed? if so how?

[@jamesw.blatch1584]

I never knew the Amish had such amazing DPT’s! Seriously though, just ran through a bunch of this over the last couple days and it’s reduced my symptoms by 50% - thankyou 💪🏻

[@ivanicko2934]

makes sense for the whole kinetic chain ✌️🙏

[@imax4209]

Thank you very much for the video. You are great, one of the best sources of information. I like your scientific approach. Unfortunately the discount code isn't no longer valid 😕, I discover too late your video

[@E3Rehab]

We have a memorial day sale - MD30

[@imax4209]

Thanks a lot, I just purchased it.

[@Tuncaykokdere]

@@E3Rehab is this code still valid ? or no discount anymore :(

[@paulshealthfitness7922]

You basically gave away the plan for free, I did all this but also did 4 way forearm strengthening with a 5 lb long rubberized bar.

[@nw3877]

I have both Golfer's and Tennis Elbow

[@dujo_3747]

I get pain doing the wrist curls and pronation even if I significantly lower the intensity (using 0.5kg-1kg for 10 reps). Doing isometric gripping for time seems to be the only thing that improves my symtoms. I don't get why this is but it really frustrates me.

[@rav7563]

Thank you for the knowledge! Would you also recommend the wrist roller exercise?

[@paulshealthfitness7922]

no all trigger point release is a waste of time just strengthen and be patient

[@CelloProfessor]

Thank you! Wouldn't a lack of flexibility also result in more load?

[@jacintolozada4867]

Great video

[@MontanaBallistics]

How heavy of a dumbbell should I use for the wrist flexion?

[@roberthockphoto]

Do I start with wrist extension + pronation or work up to extension multiple sets first and then slowly introduce pronation?

[@adamloepker8057]

So, is this after the 6-8 weeks of no aggravation of the area?

[@kyfisher3662]

Can you do this for tennis below, thank you

[@mykod9651]

would this work with ulnar nerve as well? also would wearing a ulnar nerve brace during workout help or is that kinda cheating the exercises?

[@strife2405]

Is it true medial epicondylitis is also from weak shoulders and wrists thus the elbow takes more tension? Mine condition was from pull-ups and 6 months ago. I still have sensation from pull-ups, but less when I take 3-5days off from pull-ups or rows. As I use resistance bands and less frequency.

[@absolutepsyvids4444]

Mine was from pull ups in trx sessions 😢 I stop doing these exercises for a couple of weeks now. Regarding the pull ups I am only doing the lat pulldown gym machine with light weights.

[@zod-engineering-welding]

Same here. I was gripping too hard, way harder than I needed to. My pain is only about 2-3 out of 10, but I stopped doing pull-up's and only do Negatives, and only 1x per week, maybe 2x, and usually with the assistance of resistance bands to take up some body weight. I hate because its been slowing down by back-building pulling power for calisthenics exercises. I've been researching faster healing of tendons/ligaments, and the supplements that I've settled on are: A) Vital Proteins Collagens Advanced (with hyaluronic acid and vitamin C) B) Boswellia Extract pills C) Turmeric Curcumin extract Pills D) Jeff Cavaliere's Athlean-X Mechan-X Joint Recover pills E) Emergen-C Vitamin C supplement) I've been taking most of these for the last month or so, and along with light gripping exercises and I feel it is helping along with using one of those muscle massaging guns around the elbow, but the progress has been slow. Its mostly in my left arm which is my non-dominant arm, and very closely tied to the gripping of the ring finger. If I isolate the ring finer and not use it during gripping, the sensation mostly goes away, which is what I've been trying to do, but I'd really like to get my full gripping power back.

[@garthyahudahandrews8504]

@@absolutepsyvids4444I got mine from pull ups as well

[@kevinnikolov4418]

And Video for tennis elbow ?

[@riteshmasqured]

Coach one for quad tendonitis

[@nw3877]

I've tried some exercises from Kneesovertoesguy on KZbin. It might help you too also good for Patellar tendons.

[@riteshmasqured]

@@nw3877 thanks mate if possible could you please share the link as well.

[@nw3877]

@@riteshmasqured kzbin.info/door/GybO-bWZ3W6URh42sdMQiw He makes some video unlisted and difficult to find. But eventually he will reupload on same topics but different vids. Can check Instagram too and has paid program if don't want grind to understand through free vids

[@riteshmasqured]

@@nw3877 thanks a ton for this.

[@Juangonzalez-cu1ys]

I have no pain at all I just hate how it looks like the bone pops out a lot how can I fix that ?

[@uzumakinagato3776]

Same problem but only in left hand

[@Smashtop-rj5hs]

I Just bought Biofreeze pads and stuck them on my arm and it stopped the inflammation of my elbow. Golfers elbow is really just inflammation. Try using Ice cubes around the area of where it hurts to.

[@yogijadeja8066]

Pls don't use ice pls take a supplement called core flex it will surely help you as it did mine

[@rolanddo4989]

Did you watch the video? Because he showed why it isn't necessarily 'just' inflammation.

[@Smashtop-rj5hs]

@@rolanddo4989 Yet, it’s also practically, Just, inflammation. I’m taking Collagen now which works wonders.

[@englishincontext4025]

Yes, as an Alexander teacher I know that this problem is largely FUNCTIONAL. Listen to what he's saying in the video.

[@brunosoaresrodrigues8957]

Well, yeah, it's inflammation, but you've got to address what is causing it in, right?

[@Nicholas-m8f]

Its only a name. Its well known its not just golf

[@Andrei-ld3gw]

How the hell half kneeling going to help

[@dmora2386]

Warning at 6:46 I would NOT ADVISE using straps particularly if you are a stubborn meathead that loves lifting heavy(ahem, one speaking). Lets assess the problem. The problem is the point at which the tendon attaches to the bone is inflamed due to the tendon being pulled on too much, known as medial epicondylitis. Why is this happening? One reason is because your forearms are not strong enough to appropriately offload some of the strain incurred placing a huge amount of force on the tendon. When you add straps, not only are you creating a situation where you are now exceeding the capability of your forearm, you are now actively REDUCING STRENGTH of the forearm because It freaking hurts. You are subconsciously not gripping as hard as you normally would, again, because it hurts. The other reason is that something else in the chain is weak. Typically this will be the rear delt so you'll want to get that sucker very strong so it provides more stability during any pulling motions. The whole thing is interconnected. If your biceps are weak, this can also cause issues because again, its not strong enough to offload some of the strain off the tendon. This is a double edged sword though because trying to do curls with medial epicondylitis hurts. Otherwise the rest of the vid is good.

[@d3rpn1nj47]

This isn't bad advice but I would caveat this by stating that the forearm muscles are not inherently the cause of the problem although they can be. Where I think you go wrong here is along multiple lines of reasoning Even if the forearm muscles are actually the problem. These are wrist flexor problems and therefore a high likelihood that it's actually pushing exercises not pulling that are contributing to the problem. The other line of reasoning and probably the biggest one is the fact that he says not to go past a three out of 10 on the pain scale. Which means that if performed correctly the straps should not be causing extra pain because you have a cap on the pain that you should be experiencing. Straps are also probably more useful in the context of higher rep lighter load work with pulling exercises. And when I prefer to pulling exercises I'm mostly talking about the upper body where it's less avoidable but deadlifts should probably not be performed and instead substituted for exercises that load whatever muscles you're trying to target in a way That doesn't translate force throughout the elbow. On upper body pulling exercises You could probably determine whether or not the forearm muscles are the issue by trying to exacerbate and subsequently eliminate the problem or vice versa. On pulling exercises you can note the pain differential between when you maximally flex the wrist throughout the duration of an exercise which by cueing active flexion of the wrist should reduce symptoms of pain or by cueing wrist hyperextension see if the symptoms of pain get worse. You also wouldn't make the forearm muscles weaker by using straps If you follow the program correctly as you should be getting a lot more strength and hypertrophy in the wrist flexors by isolating the damn thing potentially even better if you load it with an open grip as you will stretch the biarticular wrist flexors/finger flexors by positioning the fingers into extension. Hope this helps!

[@dmora2386]

For what it's worth, I fixed mine by introducing heavy bicep curls back into my routine. After about a year of it bothering me in both elbows, in about 2 months or 6 training sessions it went away. It's definitely not pushing causing the issue since I'm actively watching to see what might flair it. As for the pain, I was at around a 8 while curling, so could barely do it at first but persisted and it fixed the problem. The entire chain must be strong or the load will shift elsewhere. Regarding straps I still avoid them until bar gets over 275lbs, or over 90lbs dumbells. Medial epicondillis is debilitating, glad I got rid of it, but not through any traditional means being taught.

[@xrhstostrabaris1228]

!!!!!!!!!!!!!!!!!!!

[@DonaldGaron]

Can you continue with other lifts : NOOOO !!!! Bad idea to do what you show here! That's literally because I was doing chin ups and pull ups that I got Golfer's Elbows! Maybe you haven't spoken to enough Golfer's Elbow sufferers? IDK but I think that this recommendation is very dangerous ! That's probably the best way to make it much worse, like make an injury that would heal in 3-6 months with a good program into an injury that will take over a year to heal even with the best program ever! Trying to provide constructive criticism here; I'm not trying to be disrespectful!

[@tylerhoffman2271]

He did say that if a movement you would normally do is causing you to have more pain to not do it or change to a variation that doesn't cause you pain

[@AsdfAsdf-hj3zw]

Remember to consume lots of collagen!!

[@AC-ny1di]

Plz skip first min n a half of talk, save ur self .

[@testtube1842]

Pull ups? really? one of the worst you can do with this injury!

[@d3rpn1nj47]

Totally depends on the bw relative strength of the individual and severity of their problems especially by using different grip positions as supinated grip/neutral grip are more likely to cause problems than a pronated grip because The wrist pronators are more likely to be the issue and would be shortened in this position. Pull ups should not necessarily be the issue as pushing exercises would likely aggravate the injury to a greater degree. I will caveat that by stating that some of the wrist flexors are biarticular and therefore also finger flexors which would definitely be engaged during pull-ups. With that long winded response I would actually agree with you that an example exercise should not necessarily be chosen solely based on accessibility and a proper hierarchy should be established as something more easily loadable in a lower absolute weight and microloadable in general is probably a far better option (such as a lat pull-down). Which is essentially just a pullup with those options and typically more variability in ability to rotate the muscles along the agonist and supporting muscles.

[@jashwanth.m9911]

Yess!!

[@soren5621]

Lol dont do all this if u have GE its way too much

[@janhelgelorenz4352]

You train like a ROBOTER ... that is not the real life - Most studies are useless - when I hear this diagnosis: "Golfer's elbow" - I haven't had a patient in years who got medial humeral epicondylitis from golf - that's the last nonsense that this name still exists - I have a patient who works on the assembly line in an automobile factory and has to cover the seats with artificial leather with his hands all day long - that's hard work -