How to fix elbow pain: Golfer's golf elbow treatment exercises evidence-based

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#howtofixelbowpain #golfer'selbowtreatment #golfelbowexercises

Relevant links
1. Why is Golfer's elbow called Golfer's elbow? (because it occurs to golfers more than others? that's not the answer!)

Guidelines (massage and exercises) – this is just a guideline so please do it at your own pace – you know your body best. Listen to your body!
1. Muscle massage 30-60seconds as frequent as you can(once you get used to it you can push quite hard to get rid of possible knots)
2. Eccentric exercises (Start with 2sets x 5reps and slowly build up to 3sets x 15reps twice a day)

Once you get to the aim, you can do exercises a bit faster and stronger so that your tendons can work harder. Start with low weights like 1-2kg and then slowly increase. Next level would be weight/plyometrics training.

Precautions
1. below 4/10 pain is ok with exercises but you should not have any new or increased pain during/after exercises and following morning (Always monitor your pain after exercises as tendons talk to you 24 hours later). For example, you have increased the eccentrics from 2sets x 10reps to 3sets x 15rep with an increased pain in the following day. Then you should go back to 2 sets x 10reps or less for a couple of days with frequent ice(5-10minutes every 2-3 hours) on the irritated tendon, frequent massages on relevant muscles. After that maybe try 3 sets x 8 reps instead and then 10-15 reps

2. Progress slowly. Many people want to recover faster so exercise a lot, which can irritate their tendons even more and it may take several weeks to settle. Be aware tendon injuries can sometimes take longer than bone healing so please be patient..

Tendon Rehab normally takes at least about 12 weeks. According to research, it takes 4-6 weeks until the pain settles down if you have done exercises correctly. If you play sports, you need to do extra training including weight, speed, power and sports-specific plyometrics before getting back to sports. Even if you are back to sports, resume 20-30% of your normal training level and slowly increase by 5-10% every week or so. Even if you don’t play any sports or any injuries, it’s good to do these simple exercises 2-3 times a week anyway!

References
Bohm, S., Mersmann, F., & Arampatzis, A. (2015). Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports medicine-open, 1(1), 7.

Cook, J. L., Rio, E., Purdam, C. R., & Docking, S. I. (2016). Revisiting the continuum model of tendon pathology: what is its merit in clinical practice and research?. Br J Sports Med, 50(19), 1187-1191.

Docking, S. I., and J. Cook. "Pathological tendons maintain sufficient aligned fibrillar structure on ultrasound tissue characterization (UTC)." Scandinavian journal of medicine & science in sports 26, no. 6 (2016): 675-683.

Beyer, R., Kongsgaard, M., Hougs Kjær, B., Øhlenschlæger, T., Kjær, M., & Magnusson, S. P. (2015). Heavy slow resistance versus eccentric training as treatment for Achilles tendinopathy: a randomized controlled trial. The American journal of sports medicine, 43(7), 1704-1711.

Witvrouw, E., Mahieu, N., Roosen, P., & McNair, P. (2007). The role of stretching in tendon injuries. British journal of sports medicine, 41(4), 224-226.

[mr.physio]

Discover the most innovative workouts on demand (7 day free trial)

[kengfaihui]

Everyday i re-watch this video on repeat while doing the rehab exercises. This video deserves millions of views. Thank You!

[btckings]

Thank you very much I have this injury more than 2 months finally I find the right exercise for fix it 👌🏻

[bompp]

2:00 전완근 마사지, 누른채로 움직이기
5:06 원심성운동
6:01 팔내리기+옆으로돌리기

[O_rik]

Thank you Mr. Physio! This two exercises really helped me, and i could heal my elbow during two weeks. Used only dumbbells. Begin from 3 kg, and reached till 6, 5 kg. And now i do pull ups and consciously control negative phase( main stretching period of contracted tendon) for additional stretching.
Thank you again! I intuitively felt that you would be able to give the main solution to my problem.

[mixedandknot]

I started doing the exercises you mentioned in another video for the biceps that I felt in my shoulder. I am feeling the relief already. I also have the golf elbow and I trust with these exercises I will be relieved of all pain. I am so grateful to GOD for bringing me to you. Thank you kindly.

[wendyjohnston]

It all makes sense🤔. I am going to try these
exercises now. Hoping for no more burning
pain praying 🙏.

[zengakix]

Thank you so so much! You have just explained exactly what I did wrong (I don't play golf but have this Golf elbow) and gave me hope and taught me how 😊, exactly the opposite what my doctors did... Thank you so much!

[NicholasRachuna]

Am I correct in the assumption that focusing on a slow eccentric during strength exercises may be an overall healthy and therapeutic form of preventative maintenance?

[yqlcdjx]

매일 마사지를 해주는데도 점점 심해지는 것 같아서 고민이었는데 잘못된 부위를 눌러주고 있었네요. 항상 좋은 영상 감사합니다.

[hanamansoor]

🌹🌹🌹Thank you very much because my arm did not give the outer roll and this exercise will help me a lot. Thanks

[brit]

Thank you Mr. Physio! After 2 years of elbow and shoulder pain, your explanation is the complete and understanding. I am so grateful for you sharing this knowledge!

[HVAC_Jae]

Thanks for the reps and sets info. I would like to do pull ups again.

[geopietro]

This is a really excellent video. I'm going to try these today. Thank you.

[myanmarfurni]

Very Thank, Very profession guide to rehab

[CattusYoyoer]

Very interesting. I have what it seems golfer's elbow. I have stopped streching and just doing eccentric exercise.

[brutusbrabo]

Fantastic yet again.

Thank you Sir.

[nikiforoschatzidakis]

Thank you! You helped me, so much. Real professional.

[YecrozGaming]

Thanks a lot just by doing the first exercise on each arms first day it feels 80% better thanks a lot i will get back into workout in a week.. i really want to get back into it right now but i feel i should listen to my body at least take a week off and use ur massages before and after working out

[chimay]

Tnx 👍 I've been on the track with my elbow, but you opened my mind in a usefull way.