• Recently Browsing   0 members

    No registered users viewing this page.

Sign in to follow this  
Followers 0
  • entries
    51
  • comments
    20
  • views
    123,729

How I Cured My Golfers Elbow (Medial Epicondylitis) In 6 Weeks

Bob

2,968 views

Disclaimer: I am not a doctor, nor do I play one on television. The information contained in this article is not to be construed as medical advice. This article is written for informational purposes only. If you have any pain in your elbow, be sure to see a licensed physician.

I am writing this article in hopes it will help others in their quest heal their golfers elbow. The goal is to not only heal your elbow, but to strengthen the muscles and tendons to prevent future problems.

I first noticed a pain on the inside of my elbow when I was lowering the barbell from the squat position in a cage. I usually didn't remove all the weight from the barbell when I lower it, and this time I felt a sharp pain one the inside (medial) part of my elbow. I didn't think too much of it as minor pains are usually common when training heavy, so I ignored it and continued to train with the slight discomfort. After a few weeks I noticed the pain progressed and was now present during normal daily activities and especially when playing the guitar and drums. It was at this point I decided I needed to take the time to rehabilitate my golfers elbow.

Golfers elbow is caused be repetitive or excessive stress, and it's my opinion that one should approach it as they do any other injury. My approach is straight forward without any type of special treatments.

REMEMBER: You do not have to progress at the same speed. You may need to spend an extra week or two in each step depending on your situation. Only progress when you notice the pain as subsided.

Step One, Week 1: Complete Rest and Ice

During the first week of my rehabilitation, I let my elbow rest while I used ice every 15 minutes, a couple times each day to reduce inflammation. I also purchased a band-it forearm band. The bandIt seemed to relieve the pain, but I am not sure it did much else. It's cheap if you want to try it, and you can't really go wrong trying it. Just make sure you do not over tighten it, it's supposed to be fairly loose.

Step Two, Weeks 2 and 3: Ice and Stretching

Here is where you get to start taking an active role in your rehab. I started performing stretches like the ones you see here: http://pinnaclechandler.com/pptblog/simply-stretches-to-help-prevent-golfers-elbow/ . In addition to these, I also started performing the following stretches:

http://youtu.be/Q98C0HLJHtQ

I performed these stretches about 4 to 5 times every day.

Step Three, Week 4: Ice, Stretching, and Target Specific Exercises:

Here is where I started to focus on conditioning the muscles and tenons of the wrist. I started with a few simple exercises, and I only suggest you perform the ones which cause no discomfort and you can use as little or no weight if needed. The important thing is to be able to perform the exercises without any discomfort in your elbow!

The first wrist exercise is to take a dumbbell or barbell and hold it in your hands with your palms facing up. Perform as many reps as you can without discomfort as follows:

Perform 1 set and then reverse your grip (palms facing down) and repeat. Next, grab two light dumbbells, rest them on your legs like you did in the last exercise and simply rotate your hands as if you are turning a door knob. Again, perform as many reps as you can without discomfort. You can even use a hammer and perform exercises as if you are hammering a nail, with your arms on your knees as shown in the photo above.

Step Four, Weeks 5, 6, and Beyond: Occasional Ice, Stretching, Target Specific Exercises, and Strength Training:

If you are not someone who exercises regularly, you can probably continue the prior step until you are healed, which should take much longer at this point, at least it didn't for me. If you are a strength trainer, then you can now start training again. It's very, very important to train extremely light and to avoid any and all exercises that aggravate your elbow. For me, I had to avoid bicep curls for a few weeks before I could go back to training them, but now I am back to full health and no pain! Remember, start light with high repetitions to strengthen your tendons as well as your muscles. Only use ice if you get that occasional pain, and make sure to continue your stretching.

I would go so far as to continue your stretches and make them a part of your daily training program. I hope you found this article helpful and I hope it allows you to get back to training at 100% again. If you have anything to add, please feel free to join and leave a comment in the box below.




7 Comments


2017-12-26 xiaozheng6666

ugg boots

fred perry clothing

ugg outlet

michael kors outlet clearance

michael kors handbags

coach outlet

michael kors outlet clearance

mbt outlet

oakley sunglasses

coach outlet online

michael kors outlet

mont blanc pens

polo ralph lauren

coach outlet online

coach outlet

nmd adidas

christian louboutin outlet

michael kors outlet

ugg boots clearance

canada goose jackets

polo outlet

kate spade outlet store

michael kors outlet

true religion outlet

adidas superstar shoes

ugg outlet

polo ralph lauren outlet online

polo ralph lauren outlet

fred perry polo

fitflops clearance

michael kors outlet online

polo ralph lauren

lebron shoes

oakley sunglasses for men

coach outlet

mbt shoes

adidas shoes

michael kors outlet clearance

coach outlet

michael kors outlet

canada goose outlet

michael kors outlet online

nike shoes

polo outlet

ugg boots clearance

moncler coats

ugg outlet store

michael kors outlet online

ugg boots

christian louboutin outlet

michael kors outlet

ugg boots

canada goose jackets

canada goose

adidas yeezy shoes

hermes birkin

air max 90

hermes outlet

polo ralph lauren

canada goose parka

fred perry

canada goose outlet

michael kors outlet clearance

polo ralph lauren

coach outlet online

ugg outlet

kate spade handbags

ugg boots clearance

michael kors outlet

fitflop sale

lacoste outlet

cheap oakley sunglasses

christian louboutin outlet

polo ralph lauren

canada goose outlet store

mlb jerseys

nike air max

coach outlet

nike outlet store

canada goose

ray ban wayfarer

coach outlet store online

michael kors outlet clearance

supreme clothing

nike air jordan 4

cheap jordans

coach outlet online

polo ralph lauren outlet

cheap ugg boots

uggs outlet

canada goose sale

canada goose outlet store

canada goose

nike outlet store

coach factory outlet

pandora bracelet

michael kors outlet online

canada goose outlet

adidas outlet online

cheap nfl jerseys

Share this comment


Link to comment
Share on other sites

tory burch outlet online

mulberry outlet

coach factory outlet

polo ralph lauren

fitflops sale clearance

michael kors outlet clearance

pandora

ray ban outlet

polo ralph lauren

air jordan retro

michael kors outlet clearance

michael kors outlet

adidas superstar shoes

polo ralph lauren pas cher

mcm bag

coach outlet

pandora jewelry

pandora charms

canada goose jackets

lacoste shirts

moncler jackets

jordan shoes

christian louboutin outlet

nike outlet store

polo shirts

cheap nike shoes

pandora outlet online

true religion outlet

cheap ugg boots

ugg boots

michael kors outlet online

pandora jewelry outlet

ugg,uggs,uggs canada

canada goose

adidas nmd shoes

coach factory outlet

cheap ray bans sunglasses

giuseppe zanotti outlet

canada goose jackets

cheap nfl jerseys

pandora charms sale clearance

coach outlet store online

michael kors outlet clearance

ray ban wayfarer

michael kors outlet online

cheap authentic nba jerseys

michael kors outlet

michael kors outlet

pandora jewelry

air jordan 4

ray-ban sunglasses

michael kors outlet online

michael kors outlet

polo outlet

mbt

canada goose

asics outlet

coach factory outlet

polo ralph lauren outlet online

coach outlet online

michael kors handbags sale

michael kors outlet online

canada goose jackets

coach outlet

cheap oakley sunglasses

nfl jerseys wholesale

christian louboutin outlet

adidas outlet

nike outlet

christian louboutin outlet

air max shoes

christian louboutin outlet

pandora outlet

ed hardy

valentino shoes

nike outlet store

tory burch outlet stores

jordan retro

canada goose jackets

ray ban sunglasses

pandora charms

pandora jewelry

nike shoes outlet

air jordan shoes

20180324wanglili

Share this comment


Link to comment
Share on other sites

20180423wanglili

kate spade handbags

pandora outlet

cheap ugg boots

pandora

nfl jerseys wholesale

pandora charms

pandora outlet store

canada goose jackets

cheap oakley sunglasses

true religion outlet

mulberry handbags

ray ban sunglasse

lacoste shirts

pandora jewelry

canada goose jackets

true religion outlet

polo ralph lauren

oakley sunglasses

adidas nmd r2

canada goose outlet online

coach outlet

true religion jeans sale

true religion

oakley sunglasses

cheap ray ban sunglasses

michael kors outlet clearance

michael kors outlet online

louis vuitton factory outlet

polo ralph lauren

pandora jewelry

pandora outlet

nike outlet store

pandora outlet

michael kors outlet online

ray ban sunglasses

cheap nfl jerseys

michael kors handbags

fitflop sandals

true religion jeans

ugg boots clearance

kate spade handbags

michael kors outlet

mbt outlet

canada goose outlet online

cheap jordans

giuseppe zanotti shoes

true religion jeans

pandora outlet

valentino outlet store

ralph lauren outlet

pandora jewelry

mlb jerseys

ralph lauren uk

pandora outlet

nike outlet

canada goose

fitflops sale

pandora outlet

true religion

coach outlet online

cheap uggs

canada goose jackets

kate spade handbags

nike outlet

birkenstock sandals

cheap oakley sunglasses

kate spade handbags

longchamp handbags

ray ban sunglasse

nike outlet

kate spade

cheap jordan shoes

michael kors outlet clearance

coach outlet

mont blanc pens

fitflops sale

cheap oakley sunglasses

adidas yeezy

mbt outlet

tory burch shoes

coach outlet online

michael kors official site

fitflops sale clearance

michael kors handbags clearance

coach outlet

christian louboutin

cheap mlb jerseys

coach outlet

ralph lauren outlet

uggs outlet

20180423wanglili

Share this comment


Link to comment
Share on other sites

mont blanc pens

christian louboutin

carnival shoes

nike free run

birkenstock outlet

red bottom shoes

air max

birkenstock shoes

nike free

breguet watches

true religion jeans

yeezy 500 blush

nike huarache shoes

coach outlet

tod's shoes

balance shoes

swarovski jewelry

toms outlet

air max plus

asics running shoes

nike outlet

scarpe mbt

michael kors uk

jordan 3

true religion jeans

air jordan 14

cartier jewelry

nike air max

jordan 6

ray ban

lebron 15

louis vuitton

air max 2017

jordan 4

yeezy shoes

prada

miu miu shoes

louis vuitton

timberland boots

cheap nhl jerseys

nike shoes for men

adidas superstar

cheap rolex watches

jordans

adidas wings

tag heuer watches

coach outlet online

supra shoes

ray ban sunglasses

timberland boots

oakley sunglasses

burberry outlet online

coach factory outlet

ray ban sunglasses

burberry outlet canada

birkenstock sandals

rolex watches

cheap ray bans

balenciaga sandals

oakley sunglasses

louis vuitton outlet

louis vuitton outlet

wedding shoes

adidas yeezy

adidas stan smith

jordan shoes

nike dunks

louis vuitton outlet

louboutin

pandora jewelry

converse

oakley sunglasses

nike lunarglide

flops

asics

nike revolution

jordan 8

ralph lauren

coach outlet online

longchamp outlet

air huarache

nike outlet

mizuno running shoes

kate spade outlet

gucci slides

oakley canada

ray ban

ferragamo shoes

nike roshe

wholesale nfl jerseys

adidas flip flops

nike blazer

longchamp

hermes birkin bags

coach outlet

true religion jeans

air jordan

nike kyrie 3

nike uk

longchamp

birkenstock

adidas nmd

jordan 1

air max

bcbg

curry shoes

kate spade

coach factory outlet online

jordan shoes

adidas jeremy scott

swarovski

kate spade

new balance sandals

hollister outlet

van cleef & arpels jewelry

prada handbags

michael kors

converse shoes

coach handbags

adidas outlet store

oakley sunglasses

louis vuitton outlet

blackhawks jersey

ray ban

nike air max

nike outlet store

bottega veneta

michael kors outlet

adidas stan smith shoes

ferragamo outlet

adidas yeezy 350

coach

coach outlet

breitling watches

ralph lauren

baseball bats

celine outlet

nike flip-flops

nike uk

ray ban

louis vuitton outlet online

michael kors handbags

kate spade handbags

fitflops outlet

soccer jerseys

michael kors taschen

coach handbags

polo ralph

nike shoes

giuseppe zanotti shoes

ralph lauren uk

nike blazer

rolex watches

air max 1

coach outlet online

givenchy handbags

cheap jerseys

louis vuitton

nike sb

kate spade

ralph lauren

michael kors outlet

michael kors handbags

polo ralph lauren

polo ralph lauren

longchamp handbags

mishka clothing

nike air max

adidas slides

timberland outlet

harden vol 1

louis vuitton handbags

audemars piguet

beats by dre

marc jacobs

kate spade

michael kors handbags outlet

air jordan

roshe run

nike cortez

vans shoes

vans shoes

longchamp outlet

dansko shoes

adidas football boots

air jordan

oakley sunglasses

new balance

snapbacks wholesale

supreme uk

cheap oakley sunglasses

burberry outlet

pandora jewelry canada

stussy hoodie

stuart weitzman shoes

michael kors outlet clearance

nike air huarache

true religion

burberry scarf

oakley vault

jordan pas cher

nike shoes

louis vuitton

superdry clothing

gucci outlet

michael kors

pandora jewelry canada

salvatore ferragamo

air max 95

dior handbags

nike air

nhl jerseys

jordan retro

tory burch outlet

cheap rolex watches

herve leger dresses

manolo blahnik shoes

pandora outlet

michael kors outlet

polo ralph

  • Share this comment


    Link to comment
    Share on other sites

    2018.5.26chenlixiang

    nike free

    tory burch shoes

    france world cup jersey

    dolce and gabbana

    louboutin

    vans pas cher

    pandora jewelry

    kate spade uk

    ferragamo

    snapback hats

    nike pas cher

    vans shoes

    polo ralph lauren

    swarovski

    orologi rolex

    lacoste shoes

    mizuno

    pandora bracciali

    jordan 4

    ray ban

    cartier bracelet

    ray ban pas cher

    true religion

    polo ralph lauren

    guess canada

    rolex watches

    air max plus

    asics gel

    ray ban sunglasses

    nike outlet

    timberland pas cher

    yeezy shoe

    clarks shoes

    prada sunglasses

    occhiali oakley

    kenzo clothing

    manolo blahnik shoes

    reebok shoes

    air max

    nike free

    lacoste jeans

    victoria's secret pink

    versace clothing

    ray ban sunglasses

    nike uk

    nike shoes

    england world cup jersey

    salomon shoes

    jordan 3

    para jumpers

    ray ban wayfarers

    rolex watches

    ray ban occhiali

    michael kors

    flip flops

    prom dresses

    blazer nike

    giuseppe zanotti outlet

    lee jeans

    air jordan

    supra shoes

    adidas shoes

    jordan 12

    versace bags

    michael kors canada

    adidas trainers uk

    fitflop

    instyler

    pandora jewelry

    onitsuka tiger shoes

    montres

    furla handbags

    pasotti ombrelli

    herve leger dresses

    puma shoes

    michael kors handbags

    ray ban sunglasses

    true religion outlet

    mulberry handbags

    ysl bags

    michael kors outlet online

    tn pas cher

    oakley sunglasses

    russell westbrook shoes

    asics gel

    new balance

    balance shoes

    michael kors

    nike flight bonafide

    nike air

    fitflops outlet

    new balance

    wedding dress

    oakley vault

    nike soccer shoes

    timberland boots

    nike kd 10

    ray ban sunglasses

    maui jim sunglasses

    adidas clothing

    2018.5.26chenlixiang

    Share this comment


    Link to comment
    Share on other sites

    20180616xiaoke

    air jordan retro

    nike outlet online

    michael kors outlet clearance

    ugg outlet online

    nhl jerseys wholesale

    nfl jersey wholesale

    canada goose outlet store

    ray ban outlet

    ray ban sunglasses outlet

    louboutin shoes

    lacoste pas cher

    longchamp pas cher

    ralph lauren polo outlet

    polo pas cher

    coach outlet

    light up shoes

    chopard jewelry

    ugg outlet,ugg outlet stores

    ugg boots

    true religion jeans sale

    ray ban sunglasses outlet

    ugg boots

    furla handbags

    cheap jordan shoes

    basketball sneakers

    coach outlet store

    adidas soccer shoes

    michael kors outlet clearance

    air jordan shoes

    canada goose jackets sale

    cheap oakley sunglasses

    oakley sunglasses wholesale

    jordan shoes

    coach factory outlet

    polo ralph lauren shirts

    michael kors outlet clearance

    true religion jeans sale

    canada goose jackets clearance

    michael kors outlet clearance

    pandora outlet

    air jordan shoes

    canada goose

    cheap oakley sunglasses

    ralph lauren factory store

    canada goose jackets

    harden vol 2

    uggs outlet online

    guess factory

    canada goose

    suicoke sandals

    carrera sunglasses

    coach factory outlet

    givenchy jewelry

    oakley sunglasses wholesale

    air more uptempo

    ralph lauren shirts

    christian louboutin sale

    mbt shoes outlet

    jordan shoes

    ralph lauren polo shirts

    canada goose jackets

    michael kors outlet

    polo ralph lauren outlet

    true religion jeans for men

    ralph lauren

    michael kors outlet online

    coach outlet online

    coach outlet store online

    kate spade handbags

    colts jersey

    49ers jerseys

    michael kors handbags

    huf clothing

    canada goose outlet

    jerseys wholesale

    canada goose outlet online

    fendi handbags

    houston texans jersey

    kate spade

    kate spade new york

    oakley sunglasses wholesale

    kate spade handbags

    jimmy choo shoes

    polo ralph lauren outlet

    kate spade

    oakley sunglasses sale

    michael kors outlet clearance

    cheap jordan shoes

    air max 90

    nba jerseys wholesale

    jordan shoes

    kd 9

    coach outlet store online

    true religion outlet store

    ralph lauren outlet

    cheap michael kors handbags

    moncler

    nike trainers

    adidas crazy

    ugg boots clearance

    coach factory outlet

    polo ralph lauren

    michael kors uk

    kate spade handbags

    moncler coats

    canada goose

    ugg boots

    armani exchange

    fitflops shoes

    michael kors uk

    michael kors bags

    ugg boots

    coach factory outlet

    coach outlet store online

    michael kors outlet store

    supreme shirts

    kate spade purses

    canada goose outlet online

    air max 1

    coach factory outlet

    michael kors outlet clearance

    polo ralph lauren shirts

    pandora jewelry

    michael kors outlet clearance

    swarovski jewellery

    canada goose uk

    pandora outlet

    polo ralph lauren outlet online

    ugg boots clearance

    michael kors outlet clearance

    ralph lauren outlet

    under armour outlet

    canada goose jackets

    canada goose outlet store

    mulberry bags

    ugg boots on sale

    adidas outlet store

    canada goose outlet store

    fossil watches

    cheap jordan shoes

    jordan shoes

    cheap jordan shoes

    air max 97

    michael kors outlet clearance

    pandora outlet

    cheap oakley sunglasses

    gentle monster sunglasses

    nike pegasus

    christian louboutin

    michael kors outlet clearance

    ugg boots

    cheap ray ban sunglasses

    coach handbags online outlet

    cheap jordans

    coach outlet store online

    fitflops sandals

    cheap jordans

    michael kors outlet

    tory burch outlet store

    canada goose jackets

    cheap ray bans

    true religion jeans

    ralph lauren outlet online

    supreme clothing uk

    isabel marant outlet

    coach factory outlet

    canada goose

    coach factory outlet

    michael kors outlet online

    canada goose outlet store

    michael kors outlet clearance

    mac outlet

    coach outlet store online

    pandora jewelry

    pandora jewelry

    uggs outlet

    ugg boots

    polo ralph lauren outlet online

    jordan shoes

    canada goose outlet store

    polo outlet online store

    uggs outlet

    bulgari jewelry

    10 deep clothing

    gucci outlet online

    jordan shoes

    michael kors outlet

    canada goose outlet

    coach factory outlet

    oakley sunglasses wholesale

    pandora charms outlet

    alexander mcqueen shoes

    polo outlet

    ugg outlet

    chrome hearts sunglasses

    canada goose uk

    polo ralph lauren factory store

    nike factory shoes

    adidas shoes

    kate spade purses

    ugg boots on sale

    ray ban sunglasses outlet

    nhl jerseys for sale

    pandora charms sale clearance

    christian louboutin sale

    coach outlet store

    pandora outlet

    longchamp solde

    coach outlet store online

    kate spade purses

  • Share this comment


    Link to comment
    Share on other sites

    Create an account or sign in to comment

    You need to be a member in order to leave a comment

    Create an account

    Sign up for a new account in our community. It's easy!


    Register a new account

    Sign in

    Already have an account? Sign in here.


    Sign In Now
    • Who's Online   0 Members, 0 Anonymous, 3 Guests (See full list)

      There are no registered users currently online

    • Forum Statistics

      950
      Total Topics
      2,380
      Total Posts