Are you struggling with golfers elbow and feeling frustrated with your inability to continue with your regular strength training routine? It’s time to get back on track and discover the benefits that lifting weights can bring to the painful condition of golfers elbow. In this article, we’ll explore how weight training can help alleviate the symptoms of golfers elbow and provide some tips for modifying your routine to accommodate your condition. So if you want to get back to your strength training and improve your overall health and golf game, keep reading!
The Importance of Proper Form when Lifting Weights with Golfers Elbow
Proper form is crucial when lifting weights with golfers elbow. Golfers elbow, also known as medial epicondylitis, is a condition that causes pain and tenderness on the inside of the elbow. This can make it difficult to grip and hold onto weights, which can lead to improper form and increased pain.
However, by using proper form and adapting your routine, you can continue to lift weights and improve your strength, even with golfers elbow. Proper form helps to distribute the weight evenly across your muscles and joints, reducing the strain on your elbow and reducing your risk of injury.
Here are some tips for maintaining proper form when lifting weights with golfers elbow:
- Start with lighter weights and increase gradually. This will allow you to build up your strength and endurance without overstraining your elbow.
- Use a neutral grip. Instead of gripping the weights with your palms facing up or down, try to grip them with your palms facing each other. This will help to distribute the weight evenly across your forearm and reduce the strain on your elbow.
- Avoid extending your elbow too far. When lifting weights, try to keep your elbow close to your body. This will help to keep the weight closer to your center of gravity and reduce the strain on your elbow.
- Use wrist wraps or straps. These can help to support your wrists and reduce the strain on your elbow when lifting heavier weights.
5 Surprising Benefits of Lifting Weights with Golfers Elbow
While it’s natural to think that your weight lifting activities will have to be curtailed or stopped completely, there are genuine benefits to be gained from continuing to pick up the iron.
- Lifting weights can help to alleviate the symptoms of golfers elbow. By strengthening the muscles in your forearm and elbow, weightlifting can help to reduce pain and improve your grip strength.
- Weightlifting can improve your overall health and fitness. Regular strength training has been shown to improve cardiovascular health, increase bone density, and boost metabolism.
- Lifting weights can help you improve your golf game. Stronger muscles can help you generate more power and control in your swing, improving your distance and accuracy.
- Weightlifting can boost your mental health. Exercise, including weightlifting, has been shown to improve mood and reduce stress and anxiety.
- Lifting weights can help you maintain a healthy weight. Strength training can help you build lean muscle mass, which can increase your metabolism and help you burn more calories.
Exercises to Avoid with Golfers Elbow
Despite the clear benefits of continuing to lift while suffering from golfers elbow, exercise selection is hugely importance. Here’s a list of exercises to avoid:
- Bicep curls. These can place strain on the elbow joint, especially if you are using a lot of weight or have poor form.
- Tricep extensions. These can also place strain on the elbow joint, especially if you are extending your elbow too far.
- Pull-ups. These can be difficult for those with golfers elbow because they require a strong grip, which can be painful for those with elbow pain.
It is important to consult with a doctor or physical therapist before starting a weightlifting routine if you have golfers elbow. They can help you determine which exercises are safe and appropriate for your condition.
Working with a physical therapist can be incredibly beneficial for those with golfers elbow who want to continue lifting weights. A physical therapist can help you develop a safe and effective weightlifting routine that is tailored to your specific needs and abilities.
Here are some ways a physical therapist can help you lift weights with golfers elbow:
- Assess your condition and determine your current level of strength and flexibility. This will help the physical therapist create a weightlifting routine that is appropriate for your abilities.
- Teach you proper form and technique for weightlifting exercises. This will help you avoid injury and ensure that you are getting the most out of your workouts.
- Provide guidance on which weightlifting exercises are safe and appropriate for your condition. This will help you avoid exercises that may be too difficult or painful for your elbow.
- Modify your weightlifting routine as needed. As you progress and your strength and flexibility improve, the physical therapist can adjust your routine to continue challenging you and helping you achieve your goals.
Overall, working with a physical therapist is our number one recommendation for those who wish to continue lifting weights, even with golfers elbow.
5 Effective Strengthening Exercises for Golfers Elbow
Not everybody can afford to cosult with a physical therapist but the good news is that there are a number of exercises that can help you strengthen your forearm and elbow muscles without causing pain.
These exercises are designed to help you build strength and improve your elbow function, so you can continue to enjoy your favorite activities without discomfort. Just remember start with tiny weights and back off immediately if you feel pain:
- Wrist flexion and extension: Sit on a chair with your forearm resting on your thigh and your hand hanging off the edge of the chair. Use a light weight (such as a can of soup) and bend your wrist up and down, then side to side. Repeat for 10-15 repetitions.
- Forearm pronation and supination: Stand with your arm straight out to the side and hold a very light weight (such as a dumbbell) in your hand. Slowly rotate your forearm so that your palm faces up, then down. Repeat for 10-15 repetitions.
- Finger flexion and extension: Hold a light weight (such as a small rubber ball) in your hand and squeeze it as tightly as you can, then release. Repeat for 10-15 repetitions.
- Elastic band curls: Attach an elastic band to a sturdy object and hold one end in each hand. Keeping your elbow close to your body, curl your hands towards your shoulders. Repeat for 10-15 repetitions.
- Elastic band tricep extensions: Attach an elastic band to a sturdy object and hold one end in each hand. Extend your arms straight behind you, then bend your elbows to bring your hands towards your shoulders. Repeat for 10-15 repetitions.
We would repeat our recommendation that you consult with a doctor or physical therapist before starting a new exercise routine, and stop if you experience any pain or discomfort.
Golfers Elbow: The Perfect Excuse to Finally Tackle Those Chicken Legs!
While golfers elbow can be frustrating and painful, it can also provide a unique opportunity to address other areas of your fitness that may have been neglected.
For example, if you have been meaning to work on strengthening your legs but have been putting it off, golfers elbow can provide the perfect excuse to focus on your lower body.
Here are some ways to use golfers elbow as an opportunity to tackle those chicken legs:
- Modify your weightlifting routine. If you are unable to do certain exercises that involve gripping weights with your hands, try focusing on leg exercises instead. This can include exercises such as squats, lunges, and leg press.
- Try bodyweight exercises. If you are unable to grip weights, you can still work on strengthening your legs with bodyweight exercises. This can include exercises such as calf raises, wall sits, and single-leg squats.
- Try alternative forms of exercise. If weightlifting and bodyweight exercises are not an option, there are still plenty of other ways to work on your leg strength. This can include activities such as cycling, swimming, and running.
If you don’t believe that bodyweight squats can offer a challenging leg workout, try using a sissy squat frame or a squat wedge platform. These pieces of equipment can make bodyweight squats more difficult and help you build stronger legs.
To use a sissy squat frame, stand on the platform with your feet shoulder-width apart and your toes pointing forward. Place your hands on your hips or extend them out in front of you for balance. Slowly lower your body as far as you can while keeping your back straight and your knees behind your toes. Then, push through your heels to return to the starting position.
To use a squat wedge platform, stand on the sloped surface with your feet shoulder-width apart and your toes pointing forward, or slightly outward if more comfortable. Place your hands on your hips or extend them out in front of you for balance. Slowly lower your body as far as you can while keeping your back straight and your knees behind your toes. Then, push through your heels to return to the starting position.
To make the exercise even more challenging, try adding a pause at the bottom of each squat. Aim for 4 sets of 12 reps on either the sissy squat frame or the squat wedge platform.
Remember to listen to your body and stop if you experience any pain or discomfort. And don’t worry – I’ll be here to cry with you afterwards if it’s too tough!
The Role of Nutrition in Healing Golfers Elbow
Proper nutrition is an important part of the healing process for golfers elbow. Eating a well-balanced diet can help support the healing process by providing your body with the nutrients it needs to repair damaged tissue and reduce inflammation.
In particular, there are a few key nutrients that can be especially beneficial for those with golfers elbow:
Protein. Protein is essential for building and repairing muscle tissue. Consuming enough protein can help your body repair damaged muscle fibers and promote healing.
Vitamin C. Vitamin C is a powerful antioxidant that can help reduce inflammation and support the production of collagen, a key component of connective tissue.
Omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory and can help reduce swelling and pain in the elbow joint.
Vitamin D. Vitamin D plays a role in bone health and can help support the healing of damaged tissue.
In addition to getting enough of these key nutrients, it is also important to eat a well-balanced diet and avoid foods that can increase inflammation, such as processed foods and sugary drinks.
Don’t Let Golfers Elbow Hold You Back: Keep Lifting and Get Stronger
In conclusion, golfers elbow doesn’t have to put a damper on your weightlifting routine. With the right approach and a few modifications, you can continue to lift weights and build strength, even with this frustrating condition. So don’t let golfers elbow get you down. And hey, at least you’ll finally have an excuse to skip those bicep curls and work on those chicken legs instead! Happy lifting!
If after reading this you’ve decided that you don’t want to lift weights while you recover from this painful condition, then why not check out our review of a safe, equipment-free workout, that may be perfect for keeping your blood flowing while you recuperate.