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Sports related with Tennis elbow / Golfer’s elbow
Tennis elbow
Tennis elbow is the humerus lateral epicondylitis. It springs from an overuse of the extensor or supinator muscles of the forearm and wrist and it’s caused by repetitive forearm’s and elbow’s twisting and torqueing motions. The injury is called from tennis, because the backhand motion is the most direct impact of this condition, but it occurs in other sports such as baseball, golf or squash and also in non-sports physical activities.
Golfer’s elbow
Golfer’s elbow is the humerus medial epicondylitis. It is the result of overuse stress of the musculotendinous junction in the elbow’s medial side. The origin of name is from golf, because a lot of clinicians believe that too strong grip of the golf’s stick causes increase stress on the wrist flexor muscles and, simultaneously, on the tendon at the elbow. However, we can see this injury also in tennis, baseball or weightlifting.
Exercises
1) Eccentric wrist flexion:
– bend your elbow to 90 degrees
– grip some object with adequate weight (e.g. small bottle of water)
– bend your wrist with the other hand support and get back slowly
– practise exercise 15 times
2) Eccentric wrist extension:
– now invert your forearm
– grip some object with adequate weight (e.g. small bottle of water)
– raise your hand with the other hand support and get back slowly
– practice exercise 15 times
3) Wrist radial deviation:
– straighten your arm in the medial position
– grip some object with adequate weight (e.g. small bottle of water)
– lift the hand up and get back slowly
– practice exercise 15 times
4) Forearm pronation and supination strengthening:
– bend your arm to 90 degrees and take to your hand some object similar to hammer (and in similar weight)
– change hammer’s position in 180 degrees
– practice exercise15 times for each motion
5) Wrist extension ( with broom handle):
– stand up and straighten your arms
– take the broom handle
– roll the broom handle with wrist extension and flexion
– repeat 15 times for each motion