Eccentric Exercises for Golfers Elbow Relief
Eccentric Exercises for Golfers Elbow Relief Eccentric exercises have gained recognition as a highly effective strategy for managing golfer’s elbow, a common overuse injury characterized by pain and tenderness on the inner side of the elbow. This condition, medically known as medial epicondylitis, often results from repetitive wrist flexion and forearm activities typical in golf, tennis, or certain manual labor tasks. Traditional treatments include rest, ice, and anti-inflammatory medications, but recent research highlights the benefits of eccentric loading exercises in promoting tendon healing and restoring function.
Eccentric exercises involve lengthening a muscle under tension, which contrasts with concentric movements where the muscle shortens. For golfer’s elbow, eccentric training focuses on controlled elongation of the forearm flexor tendons, encouraging collagen realignment and strengthening the damaged tissue. One of the most well-known exercises is the eccentric wrist curl, performed with a light dumbbell or resistance band. To execute this correctly, start by holding the weight with your palm facing upward, then, using your opposite hand or the unaffected arm, assist in lifting the weight to the starting position. Slowly lower the weight over several seconds, emphasizing a controlled, elongated lowering phase. This slow eccentric motion stimulates tendon regeneration without overloading the tissue.
Another effective exercise is the eccentric reverse wrist curl. Sit with your forearm resting on a table, palm facing downward, and hold a light dumbbell or resistance band. Use your uninvolved hand to lift the weight into the starting position, then slowly lower it, focusing on a controlled descent. Performing these exercises repetitively for 3 sets of 10-15 repetitions, two to three times per week, can lead to significant improvements in pain reduction and functional strength.
In addition to wrist curls, eccentric exercises can be integrated into broader forearm strengthening routines. For example, the use of a flexbar—a flexible, resistance bar—
allows for eccentric loading by gripping the bar and bending it back, then slowly releasing it to extend the forearm muscles. This not only targets the flexor tendons but also enhances grip strength and forearm stability.
It’s essential to perform eccentric exercises gradually and with proper form to avoid exacerbating symptoms. Starting with very light resistance and increasing intensity as tolerated helps prevent further injury. Consulting with a healthcare professional or physical therapist before initiating an eccentric exercise regimen is advisable, especially if pain persists or worsens.
Incorporating eccentric exercises into a comprehensive rehab program can accelerate recovery from golfer’s elbow. They help promote tendon remodeling, reduce pain, and restore functional movement patterns. Consistency and patience are key, as tendons heal slowly but steadily with proper eccentric loading. Over time, these exercises can not only alleviate current symptoms but also serve as a preventive measure against future overuse injuries.
