Golf elbow – Step 4

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling, running and swimming

Stretching

20 minutes of each training session

Place your training arm over the edge of a table with your palm facing down. Press with the other arm on the back of the hand so that the front of the training arm becomes increasingly stretched. Repeat the exercise, pressing the training arm hand first to one side and then to the other side. Finally, turn the arm so that the palm is facing upwards. With the healthy arm, press on the palm of the hand so that there is increasing tension on the underside of the training arm. Hold each stretch for 20 seconds and then start one of the other exercises.

Hold your arm out in front of you with your palm facing upwards. Bend your wrist downwards as far as possible and press down with your other hand. Hold the stretch for 20 seconds. Rotate your arm so that your palm is facing downwards. Bend your wrist as far down as possible and press down with your other hand. Hold the stretch for 20 seconds.

Press your palms together. Lift your elbows whilst keeping your arms in front of your chest. Hold the stretch for 20 seconds. Relax for 5 seconds.

Sit on a table with your hands behind your back. Keep your arms close to your body. Turn your hands so that your fingers are pointing backwards and your thumbs are pointing out to the side. Your arms should be straight. Slowly lean your upper body backwards, so that you feel a gradual stretch in your forearms. Hold the stretch for 20 seconds. Relax for 5 seconds.

Get down on your knees and hands. Your fingers and elbows should point towards your knees. Your arms should be straight. Lean your body backwards so that you feel a gradual stretch in your forearms. Hold the stretch for 20 seconds. Relax for 5 seconds.

Strength

40 minutes of each training session

Sit with your hand over the edge of a table. The edge of the hand is facing downwards. Wrap the exercise band around your thumb and bring the band around the back of your hand and down towards the floor. Hold the elastic band with your healthy arm under the table. Slowly rotate your forearm as much as possible to tighten the elastic band and bring your palm downwards. Hold the tension for a few seconds and slowly bring your hand back to the starting position.

Give a soft ball a squeeze.

Sit at a table with, for example, a hammer in your hand. Rest your arm on the table and hold your hand over the edge. Slowly rotate your forearm from side to side.

Let the hand you are exercising hang over the edge of a table, with the back of the hand facing downwards. Hold a weight in your hand (such as a bottle of water) and slowly move your hand up and down. If necessary, support the hand you are exercising with your good arm.

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