Strength training is a highly beneficial form of exercise that can have numerous positive effects on the body, including in managing golfer’s elbow complaints.
One way to alleviate the pain and prevent further injury is through strength training exercises. These exercises can help to build strength in the muscles and tendons surrounding the elbow, reducing the strain and pressure placed on them during activities such as swinging a golf club.
Source: Rehab Science
Have you tried curls?
Some effective strength training exercises for golfer’s elbow include wrist curls, reverse wrist curls, and forearm pronation and supination. These exercises target the muscles and tendons that are most commonly affected by the condition and can help to improve flexibility and range of motion in the elbow joint.
Wrist curls for golfer’s elbow
To perform wrist curls, sit with your forearm resting on a flat surface, such as a table or bench, with your hand hanging over the edge. Hold a light weight in your hand and slowly raise and lower your wrist, keeping your forearm still. Repeat for several repetitions and then switch to the other arm.
Now lets reverse it
Reverse wrist curls are performed in the same position, but with the palm facing down. Lift and lower the weight using your wrist, keeping your forearm still. Repeat for several repetitions and then switch to the other arm.
Rotation is just as important for golfer’s elbow
Forearm pronation and supination involves holding a weight in your hand and rotating your forearm so that your palm faces up (supination) and then down (pronation). Repeat for several repetitions and then switch to the other arm.
Be consistent
It is important to start with light weights and gradually increase as your strength improves. It is also recommended to perform these exercises regularly, at least two to three times per week, to see the most benefit.
In addition to strength training exercises, it is important to also stretch and warm up properly before any physical activity. This can help to prevent injury and reduce the risk of further damage to the muscles and tendons in the forearm.
Overall, strength training exercises can be an effective way to manage and prevent golfer’s elbow. By targeting the muscles and tendons that are affected by the condition, these exercises can help to reduce pain and improve flexibility and range of motion in the elbow joint.