I have read a blog post by certain guy named Colin McNulty and he shared about his experiences on doing golfers’ elbow exercises. Mr. McNulty mentioned in his blog that he is suffering with golfer’s elbow, also known as medial epicondylitis, ever since he banged his elbow back in September 2007.
He said that it progressively worsen over by the end of the year which made him stop attending their local gym at the early month of the following year. His blog was posted last May 31, 2008, only four months after he stopped going to the gym. His reason for stopping is to concentrate on his golfers elbow, and so, four months after that, he said that he is well enough to go back.
How is this possible? Mr. McNulty said that his golfers elbow is holding up nicely in the face of many exercises. How did he happen to be so well in a matter of four months? Mr. McNulty said that he had taken complete rest by totally stopping on doing anything that hurt.
He had undergone physiotherapy utilizing an ultrasound, interferon, massage, first stretching exercise. It was even recommended for him to try acupuncture and it did well for him. And, along with the stretching are golfers elbow exercises. He was given a list exercises that could be done twice a day. He said that these exercises were tough to start with but he gradually had improvements with them. Some of these exercises are as follows:
- Heat the elbow with a wheat bag for ten minutes.
- With an empty dumbbell bar that weighs 1.5 kilograms, do wrist curls, with palms facing up, while the back of your forearm rests upon your leg and hand jutting your knee. For the patients, tears form largely due to repetitive motions of the tennis elbow. The weight of the dumbbell should be less to offer the comfort in picking them. The performing of the exercises is there with complete knowledge to get the desired results. The adjustment of the knee and arm should be the perfect one.
- Reverse the hand so the palm if down and do ten reverse wrists curls.
- Keep the arm resting on your left and grasp the dumbbell bar at the end. Tilt the bar back and forth from the horizontal on the left, through 180 degrees, to the horizontal on the right, and back. Do that ten times.
- Set the dumbbell bars aside, form a circle with the tips of your fingers and wrap an elastic band by spreading your fingers out wide, maintaining the circular shape. Do this 10 times.
- End this by cooling the elbow with an ice cube.
These exercises may help in you golfers’ elbow problem but you have to make sure that you have consulted a physical therapist for proper evaluation. Mr. McNulty was able to feel better for he followed the necessary steps to cure his golfers elbow problem.
In addition to what was mentioned above, he is having proper diet. Four months after his injury, he can say that he is ninety-five percent better because of complete rest, stretching before a certain activity, regular exercises and proper diet. It cannot be denied that golfers elbow exercises didn’t just help him feel better but it prevent him from having further injury as well.