Golfer’s Elbow Rehab (Education | Myths | Stretching & Strengthening Exercises)

Summary by Krater

This video provides a comprehensive guide on golfer's elbow, covering anatomy, causes, myths, load management principles, and targeted exercises for rehab, concluding that physical therapy and strength progression are the primary treatments rather than rest or passive interventions.

From the video

Answers: How do I rehab golfer's elbow?

• Golfer's elbow anatomy
• Medial epicondylitis vs tendinopathy
• Load management and activity modification
• Pain monitoring during exercise
• Wrist flexion and pronation strengthening exercises
• Grip strength and endurance exercises
• Shoulder strengthening for elbow rehab
• Thoracic mobility for elbow rehab

Exercises

• Dumbbell bicep curl · dumbbells
• Hammer curl · dumbbells
• Barbell front squat · barbell
• Standing row with a light band · resistance band
• Weighted pull-up · pull-up bar
• Heavy deadlift · barbell
• Shoulder external rotation mobility · dowel
• Resisted wrist flexion · dumbbell · 2-3x8-15, 3x per week
• Wrist extension strength · dumbbell · 2-3x8-15, 3x per week
• Pronation strength · dumbbell · 2-3x8-15, 3x per week
• Supination strength · resistance band · 2-3x8-15, 3x per week
• Ball squeeze · ball · 2-3 sets x 15-45 seconds, 3 times per week
• Towel squeeze · towel · 2-3 sets x 15-45 seconds, 3 times per week
• Hand gripper · hand gripper · 2-3 sets x 15-45 seconds, 3 times per week
• Dumbbell farmer's carry · dumbbells · 2-3 sets x 15-45 seconds, 3 times per week
• Kettlebell suitcase carry · kettlebell · 2-3 sets x 15-45 seconds, 3 times per week
• Plate pinch · weight plates · 2-3 sets x 15-45 seconds, 3 times per week
• Side-lying external rotation · dumbbell · 2-3 sets x 10-15 reps or 30-60 sec, 3 times per week
• External rotation with elbow on knee · dumbbell · 2-3 sets x 10-15 reps or 30-60 sec, 3 times per week
• Banded external rotation · resistance band · 2-3 sets x 10-15 reps or 30-60 sec, 3 times per week
• Scaption · dumbbells · 2-3 sets x 10-15 reps or 30-60 sec, 3 times per week
• Prone angel progression · bodyweight · 2-3 sets x 10-15 reps or 30-60 sec, 3 times per week
• Side-lying thoracic rotation · bodyweight · 1-2 sets of 6-8 repetitions per side
• Seated thoracic rotation · bodyweight · 1-2 sets of 6-8 repetitions per side
• Half-kneeling thoracic rotation · bodyweight · 1-2 sets of 6-8 repetitions per side
• Deep lunge with thoracic rotation · bodyweight · 1-2 sets of 6-8 repetitions per side

What it concludes

• Medial elbow tendinopathy is the preferred term for persistent tendon pain and loss of function related to mechanical loading of the medial elbow tendons.
• Medial elbow tendinopathy is generally considered a clinical diagnosis where imaging is not indicated unless there is a suspicion of a fracture.
• Modifying aggravating activities to reduce the load side of the equation helps manage medial elbow tendinopathy symptoms.
• Corticosteroid injections may provide short-term benefits but lead to worse outcomes in the medium and long term for tendinopathy.
• Current research does not support the use of PRP injections or surgery for lateral or medial elbow tendinopathy.
• Rehab for medial elbow tendinopathy requires a minimum of 3 months of progressive tendon loading and structured exercise.