ELBOW/MEDIAL  (Golfer’s Elbow)

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).

 

Exercises

1) Palm-Up Elbow Moving or Palm-up Isolated

                        2) Pronation

3) Supination 

 

NOTE: Always utilize the Palm-Up Elbow Moving exercise UNLESS you experience ANY discomfort in the elbow region while performing the exercise, not including post-exercise soreness, fatigue, etc. If you are experiencing discomfort while performing the Palm-Up Elbow Moving exercise, replace it with the Palm-Up Isolated exercise, still following the required number of sets and repetitions.

 

WEEK #1        3 sets / 12-20  repetitions             2X Daily         3 days wk

       * Perform 3 sets in the morning and 3 sets in the afternoon / evening*

       3 sets:  Palm-Up Elbow Moving or Palm-Up Isolated                   

                                   

 

WEEK #2-3      5 sets / 12-20 repetitions              2X Daily         5 days wk

      * Perform 5 sets in the morning and 5 sets in the afternoon / evening*

      1 set:  Palm-Up Elbow Moving or Palm-Up Isolated                                  

      2 sets: Pronation

      1 set:  Supination

      1 set:  Palm-Up Elbow Moving or Palm-Up Isolated          

 

WEEK #4-8      6 sets / 12-20 repetitions              2X Daily         6 days wk

      * Perform 6 sets in the morning and 6 sets in the afternoon / evening*

      1 set:  Palm-Up Elbow Moving or Palm-Up Isolated                      

      2 sets: Pronation               

      2 sets: Supination

      1 set:  Palm-Up Elbow Moving or Palm-Up Isolated     

 

 

WEEK #9-12     8 sets / 12-20 repetitions              2X Daily         6 days wk

      * Perform 8 sets in the morning and 8 sets in the afternoon / evening*

      1 set:  Palm-Up Elbow Moving or Palm-Up Isolated                      

      3 sets: Pronation               

      3 sets: Supination

      1 set:  Palm-Up Elbow Moving or Palm-Up Isolated

                 

  Increase exercise resistance each week, as tolerated, by moving the tubing clasp and shortening the tubing.  Mark the tubing each time BEFORE you move the tubing clasp, and then again AFTER the clasp has been moved, in order to mark the progress in strength that is being made.  Do this every time the resistance is increased!