Dr. Michael Bercik is a renowned elbow specialist in Columbia, PA, dedicated to helping patients find relief from elbow pain. With a commitment to delivering top-notch care and staying at the forefront of medical advancements, Dr. Bercik’s expertise extends to various conditions, including golfer’s elbow. With a passion for orthopedics and a dedication to patient well-being, Dr. Bercik is a valued resource in elbow health and recovery.

Understanding Golfer’s Elbow

Despite its name, golfer’s elbow isn’t limited to golfers; it can affect anyone who engages in repetitive gripping or wrist-flexion activities. Golfer’s elbow, or medial epicondylitis, involves inflammation of the tendons that attach to the bony bump on the inner side of the elbow, known as the medial epicondyle. It often develops gradually due to overuse or repeated stress on the forearm muscles and tendons.

Common symptoms include pain on the inner side of the elbow, typically near the medial epicondyle, that may radiate down the forearm. Patients also may experience weakened grip strength, making it challenging to hold onto objects or perform grasping tasks. The elbow may feel tender or stiff, making it difficult to straighten or bend the arm fully. In some cases, patients may also experience numbness or tingling in the fingers, particularly the ring and pinky fingers.

At-Home Exercises for Golfer’s Elbow

When done correctly and consistently, these exercises can improve strength, flexibility, and pain relief:

Wrist Flexor Stretch:

• Start by extending the affected arm in front of you, palm facing up.
• Use your opposite hand to gently bend your wrist backward, pointing your fingers towards the ceiling.
• Hold the stretch for 15-30 seconds, feeling a gentle pull in your forearm.
• Repeat 2-3 times.

Wrist Extensor Stretch:

• Extend your affected arm in front of you, palm facing down.
• Use your opposite hand to gently bend your wrist downward, pointing your fingers towards the floor.
• Hold the stretch for 15-30 seconds, feeling a gentle stretch in your forearm.
• Repeat 2-3 times.

Ball Squeeze Exercise:

• Hold a soft stress ball or a rolled-up sock in your hand.
• Squeeze the ball as tightly as you can without causing pain.
• Hold the squeeze for 5 seconds, then release.
• Repeat 10-15 times, gradually increasing the number of repetitions as you progress.

Wrist Flexor Pronation Exercise:

• Rest your forearm on a table or your thigh with your palm facing down and your wrist extended.
• Hold a light dumbbell or a small water bottle in your hand.
• Slowly rotate your forearm, turning your palm up and then back down.
• Perform 2-3 sets of 10-15 rotations with a light weight.

Wrist Extensor Supination Exercise:

• Rest your forearm on a table or your thigh with your palm facing up and your wrist extended.
• Hold a light dumbbell or a small water bottle in your hand.
• Slowly rotate your forearm, turning your palm down and then back up.
• Perform 2-3 sets of 10-15 rotations with a light weight.

If you experience increased pain or discomfort during any exercise, it’s essential to stop and consult Dr. Bercik for further guidance.

Regain Your Grip

While a challenging condition, Request an appointment with Dr. Bercik today.