Tennis Elbow & Golfer's Elbow
The treatment for both is actually the same
Tennis Elbow is an inflammatory condition leading to lateral elbow pain. It can be a nightmare to have a good backhand in tennis or pickle ball as well as any gripping activity in the weight room. Golfer’s Elbow is an inflammatory condition of the medial elbow. It can be a nightmare to swing a club or to do anything grip strength related
The Best Exercises For Elbow Pain
Tennis/Golfer’s Elbow is treated by loading the tendon in every motion that occurs around the elbow joint. The exercises are as follows:
Wrist extension and flexion
Supination and pronation
Ulnar and radial deviation
Grip work
Wrist Extension And Flexion
Both of these movements load the elbow in a lengthened and shortened position
Perform 3×12
Repeat 3x a week
Progress by adding reps before adding weight
ie 3×12-15-20. After 20 is reached, add weight and restart at 12 reps
Supination and Pronation
These movements also load the elbow in a lengthened and shortened position
These are performed for time instead of reps
3 sets of 45 seconds. This should be difficult; it should be hard to reach 45 seconds
Repeat 3x a week
Ulnar And Radial Deviation
This can be done with a DB as well
These movements load the elbow in a lengthened and shortened position
These are performed for time
3 sets of 45 seconds. This should be difficult; it should be hard to reach 45 seconds
Perform 3x a week
Grip Work
This trains the elbow isometrically
Perform 2 sets to failure. Failure is when you drop the weight
Progress by adding distance traveled before failure
Perform 3x a week
These exercises will get you out of the acute, painful inflammatory phase of Tennis Elbow within 2 weeks or so.
For a rehab program designed to treat both, check out below
