How To Fix Golfer's Elbow Faster: A Proven Strategy to Recovery and Resilience

Golfer’s elbow, or medial epicondylitis, is a common injury that can significantly hinder your ability to work out and participate in sports. The pain and discomfort can be frustrating, especially if physical activity is an essential part of your life. 

However, rest is NOT the right solution. Recovery requires a strategic approach that allows you to continue your gym workouts while addressing the injury. 

In this article, we will explore a comprehensive plan to overcome golfer’s elbow👉 available on our Youtube channel now, plus share our personal experiences, and introduce you a new free Golfer’s Elbow Rehab Blueprint we’ve just released to help overcome this painful injury.

Understanding Golfer's Elbow

Golfer’s elbow involves inflammation of the tendons in the wrist flexors, causing pain and tenderness on the inside of the elbow. This condition is often aggravated by pulling movements such as pull-up and rowing variations and everyday activities such as opening doors or washing dishes. The symptoms can be persistent, making it challenging to maintain your workout routine.

Personal Experience

Let me share a personal journey of overcoming golfer’s elbow while continuing to gain muscle and strength. Both Rad and I have faced the debilitating effects of golfer's elbow at different times. Initially, we tried a variety of methods, many of which were ineffective. 

We made the mistake of relying on total rest, believing that abstaining from exercise was the best approach. However, this strategy proved counterproductive, particularly for tendinitis. Unlike a muscle or tendon tear, tendinitis benefits from continued, carefully managed activity.

It wasn't until we sought the right expert guidance that we discovered radically effective methods for treating golfer’s elbow. These experts emphasized the importance of staying active and avoiding total rest. They helped us understand that smart adjustments to our training regimen were crucial to avoid worsening the condition and to promote healing.

We learned to focus on strengthening the muscles around the elbow, including the shoulder, adjusting the volume and intensity of our workouts, and incorporating specific exercises that targeted the wrist flexors and grip strength (in most cases, modified versions of the same exercises that caused the problem). 

As a result, we not only rehabbed the issue, but also continued to make gains in muscle and strength throughout our entire body!

The contrast between our initial ineffective methods and the success we found with expert guidance was profound. This experience taught us the value of perseverance and the importance of proper support and knowledge in overcoming golfer's elbow.

Proven Treatment Strategy

Strengthening

The cornerstone of our recovery strategy was to focus on strengthening the wrist flexors, biceps, lats, scapula stabilizers, and grip strength. By targeting these areas, we aimed to build resilience in the muscles and tendons, reducing the strain on the injured elbow.

Deloading

Deloading was another crucial aspect. We used hook wrist wraps to minimize strain on the wrist flexors during exercises. This allowed us to maintain my workout intensity without exacerbating the injury.

Modify Your Exercises

Modifying exercises was essential to avoid further injury while still making progress. Here’s what we did:

• Replace Pull-Ups with Ring Rows: In the early phases of rehab, we replaced pull-ups with ring rows to reduce the load on my elbow.

• Semi-Supinated Grips: For bicep curls and pulling exercises, we used semi-supinated grips, which are less stressful on the elbow.

• Avoid Slow Eccentric Contractions: Initially, we avoided slow eccentric contractions, which can increase tendon stress.

Volume and Intensity Control

Reducing workout volume and frequency was necessary initially. We had to accept mild pain levels (2-4 out of 10) during workouts as normal, allowing our body to adapt without significant discomfort. Gradually, we increased exercise intensity while closely monitoring pain levels.

Manual Physical Therapy

Manual physical therapy played a significant role in my recovery:

• Therapy Band: We used a physical therapy band to wrap tightly around our elbow to increase blood flow.
• Muscle Flossing: Performing muscle flossing exercises multiple times a day helped alleviate pain and improve mobility.
• Massage Balls: We used massage balls to target sore spots in the wrist flexors, relieving tension and promoting healing.

Powerful Step-By-Step Approach

Recovery is a journey that requires patience and a phased approach. Here’s the roadmap we followed:

• Phase 1: Deload Accordingly: Use wrist wraps and modified exercises to minimize strain on the elbow to suit the compromised tendons.
• Phase 2: Gradual Reintroduction: Slowly reintroduce complex movements like pull-ups with wrist wraps, monitoring pain levels.
• Phase 3: Remove Wrist Wraps: Progress to exercises the load the hands naturally without wrist wraps, continuing to monitor pain.
• Phase 4: Alter Grip Positions: Eliminate the use of parallettes and other grip altering equipment as strength and mobility improve.
• Phase 5: Increase Eccentric Contraction Time: Gradually increase the duration of eccentric contractions to build tendon resilience.

Final Tips

Other lifestyle factors that load the arms like your job will alter the recovery journey and must be considered when designing your rehab program. Therefore, successful recovery from golfer’s elbow is not a one-size-fits-all process. 

It’s crucial to have a personalized program and maintain continuous communication with an expert coach or physical therapist. They can provide tailored advice and adjustments based on your progress and pain levels.

Introducing the Golfer's Elbow Rehab Blueprint

Recently we published a new free resource called the Golfer’s Elbow Rehab Blueprint that is designed to guide you through each phase of recovery. It offers detailed instructions, exercise modifications, and strategies to help you regain your strength and return to the activities you love. It’s totally free, and has everything we’ve learned that helped us, and hundreds of our clients. 

Conclusion

Overcoming golfer’s elbow is challenging, but it’s possible with the right approach. By focusing on strengthening, deloading, modifying exercises, and following a progressive recovery plan, you can manage the pain and continue your workouts. 

Remember, the key to success is staying positive, having a support network, and being patient with your progress.

If you’re struggling with golfer’s elbow, don’t let it hold you back. Explore our free Golfer’s Elbow Rehab Blueprint for comprehensive guidance and support. Together, we can help you reclaim your strength and get back to the sports and activities you love.

Personal Story: John’s Journey to Recovery

To make this more relatable, let me share John’s story. John, an avid Crossfit enthusiast, found himself struggling with golfer's elbow. The pain was so intense that he considered giving up his sport. But instead of surrendering, John decided to take action.

John started with Phase 1, using wrist wraps and modified exercises. He focused on strengthening his wrist flexors and grip strength. Despite the pain, John remained committed, knowing that this was just the beginning of his recovery journey.

In Phase 2, John gradually reintroduced pull-ups with wrist wraps. He monitored his pain levels closely, ensuring he didn’t push too hard. John also incorporated manual physical therapy into his routine, using therapy bands and massage balls to alleviate pain and promote healing.

By Phase 3, John was able to remove the wrist wraps and continue his exercises without significant discomfort. His persistence paid off as he progressed through Phase 4, eliminating the use of parallettes and increasing his exercise intensity.

Finally, in Phase 5, John focused on increasing the duration of eccentric contractions. His hard work and dedication led to significant improvements, allowing him to return to Crossfit workouts without pain.

John’s journey is a testament to the power of resilience and the importance of a well-structured rehab plan. He credits his success to the support network that guided and motivated him through each phase of recovery.

If you’re experiencing a golfer's elbow, take the first step towards recovery today. Our FREE Golfer’s Elbow Rehab Blueprint provides the comprehensive guidance you need to overcome this injury and return to the activities you love. Don’t let pain hold you back – start your journey to recovery now!

👉 Download the Golfer’s Elbow Rehab Blueprint

👉 Watch our Golfer’s Elbow Rehab video on YouTube

Your path to recovery begins here. Let’s conquer golfer’s elbow together and reclaim your strength and passion for sports.

Remember, you’re not alone in this journey. Many have successfully overcome golfer’s elbow with the right approach and support. Stay positive, stay committed, and keep moving forward. Your recovery is within reach, and we’re here to help you every step of the way.