GOLFER'S ELBOW EXERCISE PROGRAM: ELBOW (MEDIAL)

SYMPTOMS: Pain directly on the medial epicondyle located on the inside of the elbow (tenoperiosteal junction where tendon attaches to bone), or 1-2 inches below of it on the tendon (musculotendinous junction where muscle and tendon attach together). Weakness and pain on the inside of the elbow when the hand/wrist is flexed against resistance. Pain on the inside of the elbow when trying to flex/bend the fingers against resistance or when gripping an object (Shaking hands).

 

VIEW EXERCISES USED:
Palm-Up Elbow Moving*
Palm-Up Isolated

Palm-Down Isolated
Pronation Isolated



IMPORTANT: If you experience ANY discomfort in the elbow region while performing the Palm-Up Elbow Moving exercise during weeks 4-12, not including post-exercise soreness, fatigue, etc., perform the Palm-Up Isolated exercise in its place until the discomfort has subsided, still following the required number of sets and repetitions as outlined in the program 

 

WEEK #1        3 sets / 12-20  repetitions             2X Daily         3 days wk
3 sets: Palm-Up Isolated  
* Perform 3 sets in the morning and 3 sets in the afternoon / evening      
           
                     

 

WEEK #2-3      4 sets / 12-20 repetitions              2X Daily         4- 5 days wk
1 set: Palm-Up Isolated                                         
1 set: Palm Down Isolated      
1 set: Pronation Isolated      
1 set: Palm-Up Isolated

* Perform 4 sets in the morning and 4 sets in the afternoon / evening*
   
  
       

 

WEEK #4-8      6 sets / 12-20 repetitions              2X Daily         5-6 days wk
1 set:  Palm-Up Elbow Moving or Palm-Up Isolated                            
2 sets: Palm Down Isolated
               
     
2 sets: Pronation Isolated      
1 set:  Palm-Up Elbow Moving or Palm-Up Isolated
    
     
* Perform 6 sets in the morning and 6 sets in
the afternoon / evening*      

 

 

WEEK #9-12     8 sets / 12-20 repetitions              2X Daily         6 days wk
1 set:  Palm-Up Elbow Moving or Palm-Up Isolated                            
3 sets: Palm Down Isolated                      
3 sets: Pronation Isolated   
   
1 set:  Palm-Up Elbow Moving or Palm-Up Isolated
     
* Perform 8 sets in the morning and 8 sets in
the afternoon / evening*      

                 

PROGRESSIVE RESISTANCE: Increase exercise resistance each week by moving up the Band Clasp/shortening the band length.

 

NOTE: if you experience limited progress using Golfer's Elbow Exercise Program: ELBOW (MEDIAL), try using the Cubital Tunnel Syndrome Program: ELBOW (MEDIAL/BACKSIDE) exercise program.  Once progress has been made, it is fine to return to the Golfer’s Elbow Exercise Poutine or you may continue using the Cubital Tunnel Syndrome Exercise Program, whichever program has the best results