Can I Keep Working Out with Golfer’s Elbow?

Impact of Working Out with Golfer’s Elbow

Golfer’s elbow happens when the tendons on the inside of your elbow get irritated from repeating the same movements too much. It often gets worse with things like lifting weights the wrong way or gripping too tightly during sports.

If you keep working out without adjusting your routine, the pain can stick around, and the tendon can become more irritated. Over time, this may lead to long-term pain or weaker elbow movement. To protect your elbow, avoid any exercises that cause sharp pain or make the discomfort noticeably worse.

Safe Workout Practices with Golfer’s Elbow

Safe workout habits for golfer’s elbow focus on avoiding movements that trigger pain while helping the tendon heal with the right exercises and good form. Some safe practices include:

• Avoid any gripping or wrist movements that hurt, and change or skip exercises that put extra pressure on the tendons on the inside of the elbow.
• Warm up properly with gentle wrist and forearm stretches to get the muscles and tendons ready for activity.
• Include exercises like slow, controlled wrist-lowering (eccentric wrist flexion), rotation movements for the forearm (supination and pronation), and light wrist/forearm strengthening with small weights (about 2–3 pounds) to safely build strength without irritating the injury.
• Increase your exercise intensity and volume slowly over time so the tendon can handle more load without being pushed too hard.
• Use supportive tools such as elbow braces or padded grips to lower stress on the elbow during workouts and daily activities.

Recommended Exercises for Golfer’s Elbow

Recommended exercises and treatments for golfer’s elbow focus on gently stretching and strengthening the muscles and tendons affected by the condition. This helps lower pain and support healing. Here are some recommended exercises:

• Wrist Flexion and Extension Strengthening: Use a light weight (2–3 pounds) to strengthen the wrist by bending it up and down. Do 2–3 sets of 8–15 reps, three times a week. You can also add wrist extension exercises to keep the forearm muscles balanced.
• Pronation and Supination Strengthening: Use a light weight or resistance band to train the forearm as it rotates inward and outward. Aim for 2–3 sets of 8–15 reps, three times a week.
• Isometric Wrist Flexion: Press your palm against your other hand or a wall without moving the wrist. Hold for 10 seconds and repeat 15 times to build strength without irritating the elbow.
• Eccentric Wrist Curls: With the palm facing up, slowly lower a light dumbbell, then use your other hand to help lift it back up. Do 3 sets of 12 reps to gently strengthen the tendon.
• Forearm Stretches: Stretch the wrist-flexor muscles by extending your arm, palm up, and gently pulling your fingers back. Hold for 30 seconds and repeat 2–5 times.
• Thoracic Mobility Exercises: Add upper-back rotation and extension exercises to improve posture and reduce extra strain on the elbow during activity.