Strengthening Exercises for Golfer's Elbow

The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.

Static Exercises

It is important these exercises are done without any pain. If you feel pain, stop and wait until such time as they can be performed without pain. Repeat the exercises daily. Assess any effect on the elbow immediately after as well as the next day.

• Rest the forearm on a flat surface such as a table or bench with the palm facing up.
• Start with the wrist in an extended position (fingers pinting down).
• Use the other hand to resist as you attempt to flex the wrist.
• There shouldn't be any movement at the wrist.
• Start at around 30% of your maximum force.
• Hold this contraction for 5-10 seconds and then rest. Repeat 5-10 times.
• Gradually increase the duration of the static contraction until you can manage 10 contractions of 10 seconds without pain.

Dynamic Exercises

When the above exercises can be completed comfortably without pain then you can move on to dynamic exercises. When this happens may be from 4 days onwards. Do not rush. If the injury becomes painful take a step back.

Dynamic exercises can be performed using a light weight (about 1 kg) or a resistance band. Perform wrist extension exercises first to ensure these are pain-free. After this, you can try wrist flexion which specifically works the muscles involved in golfers elbow.

• Rest the arm on a flat surface, with the forearm and palm facing downwards.
• Start in a fully flexed position (hand pointing down).
• Extend the wrist as shown.
• Start with 3 sets of 10 repetitions daily and build up gradually up to 3 sets of 30 reps.

• Turn the arm over so the palm is facing upwards.
• Start in a fully extended position (hand pointing down).
• Flex the wrist as shown.
• Start with 3 sets of 10 repetitions daily and build up gradually up to 3 sets of 30.