Tips for Golfers and Tennis Elbow injuries

The most common elbow injuries are injuries to the medial and lateral sides of the elbow joint. 

Golf Elbow:

• Tendon inflammation in the inside tendon of the forearm
• Pain coming from a gripping action
• Aggravated by flexion (eg bicep curl) and pronation (rotating your thumb down)
• Joint may be warm to the touch

Tennis Elbow

• Tendon inflammation in the outside tendon of the forearm
• May be caused by repetitive actions such as gripping, twisting motions, trauma
• Joint feels weak- it is difficult to lift things
• Pain gets worse towards the end of the day
• Aggravated by wrist extension (lifting the fingers up- making a “stop” hand)

Tips:

• Ice your elbow for 10 minutes a few times a day
• No “grippy” workouts such as kettlebells swings or bicep curls
• To reduce inflammation in the body take out foods that can cause inflammation such as grains, dairy and sugar
• Rest from the activity (tennis, golf, pitching in baseball, gardening) that caused the injury for a few weeks
• Try the stretch below

Wrist /Forearm Stretch

Benefits of the exercise:

Releases tension in the wrist and biceps

Tips:

• Move in painfree range- if you feel a sharp pain stop
• Keep your back straight and shoulders down

How long should I do it for:

• hold for 30 seconds, repeat 5 times

Video:

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This is a 12 week blog series discussing common medical conditions and exercise prescriptions for the older adult.

• Week 1: Dementia
• Week 2: Cardiovascular conditions
• Week 3: Fibromyalgia
• Week 4: Sciatica
• Week 5: Falls
• Week 6: Back injuries and conditions
• Week 7: Elbow injuries (This post)
• Week 8: Joint replacements
• Week 9: Shoulder injuries
• Week 10: Diabetes
• Week 11: Osteoporosis
• Week 12: Arthritis

If you would like a free consultation about how Vintage Fitness in home personal trainers could help your family member recovering drop me a note erin@vintagefitness.ca

Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise.