James Brown
Semi-Pro
Does anyone know any exercises/tips to fix golfer's elbow? Other than seeing a physiotherapist, I got an appointment in a week. Someone please help, it hurt so much I couldn't serve today.
Thanks
Thanks
fixing golfer's elbow?
- Thread starter James Brown
- Start date
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butchrey
Guest
Golfer's Elbow
Hi! James,
The cause of golfer's elbow is the excessive pronation of the forearm especially on topspin forehands and spin serves. Try the following:
1. Rest from tennis as long as the pain is present!
2. If the pain is less than 3 days, apply ice compress 15mins 3x daily. If the pain is more than 3 days, apply hot compress 15mins 3x daily.
3. Wear an armband and put the compression near the affected tendon.
4. Take analgesics, if needed.
5. Consult a physical and rehab physician for a therapeutic program.
6. When you are pain-free, use soft, multifilament strings strung at the low recommended tension range. Use a relatively heavy, head light and flexible racquet. The stiffness RDC should be less than 65.
7. Consult a tennis pro to evaluate your strokes especially the forehand and serve. Take videos of your shotmaking.
8. Visit the gym at least 2-3x weekly.
Get well soon,
Butch
Hi! James,
The cause of golfer's elbow is the excessive pronation of the forearm especially on topspin forehands and spin serves. Try the following:
1. Rest from tennis as long as the pain is present!
2. If the pain is less than 3 days, apply ice compress 15mins 3x daily. If the pain is more than 3 days, apply hot compress 15mins 3x daily.
3. Wear an armband and put the compression near the affected tendon.
4. Take analgesics, if needed.
5. Consult a physical and rehab physician for a therapeutic program.
6. When you are pain-free, use soft, multifilament strings strung at the low recommended tension range. Use a relatively heavy, head light and flexible racquet. The stiffness RDC should be less than 65.
7. Consult a tennis pro to evaluate your strokes especially the forehand and serve. Take videos of your shotmaking.
8. Visit the gym at least 2-3x weekly.
Get well soon,
Butch
B
butchrey
Guest
Golfer's Elbow
When you are pain-free, try to hit your forehand with LESS topspin. Do NOT exaggerate the motion. Use the NATURAL topspin motion. Excessive topspin causes greater pull on the tendon-elbow insertion leading to more injury.
The same is true on spin serves. While you are recovering, hit your serves less than 30-40% of your effort. Use more flat serves. Spin serves eg. slice and kick serves, create the same injury.
Again, the key here is EXCESSIVE pronation especially on Topspin forehands and Spin serves eg. the slice and kick serves, create an enormous pull on the forehand muscle-elbow insertion. When this becomes repetitive, injury (golfer's elbow) is the end result.
Always use the natural motion of your strokes. Do not imitate the pros as these people are much stronger and better conditioned than us.
Remember, you can play tennis ONLY if you are pain-free. When there is pain, STOP. Also, after a game, always ice your elbow as I have previously said.
Do NOT attempt a premature comeback as your injury will become a chronic condition.
Do get well soon,
Butch
When you are pain-free, try to hit your forehand with LESS topspin. Do NOT exaggerate the motion. Use the NATURAL topspin motion. Excessive topspin causes greater pull on the tendon-elbow insertion leading to more injury.
The same is true on spin serves. While you are recovering, hit your serves less than 30-40% of your effort. Use more flat serves. Spin serves eg. slice and kick serves, create the same injury.
Again, the key here is EXCESSIVE pronation especially on Topspin forehands and Spin serves eg. the slice and kick serves, create an enormous pull on the forehand muscle-elbow insertion. When this becomes repetitive, injury (golfer's elbow) is the end result.
Always use the natural motion of your strokes. Do not imitate the pros as these people are much stronger and better conditioned than us.
Remember, you can play tennis ONLY if you are pain-free. When there is pain, STOP. Also, after a game, always ice your elbow as I have previously said.
Do NOT attempt a premature comeback as your injury will become a chronic condition.
Do get well soon,
Butch
