Golf Elbow VS Tennis Elbow
Tendinopathy is a common and often painful condition affecting athletes, particularly golfers and tennis players. These sports require repetitive and forceful movements, which can put tremendous strain on the tendons of the elbow.
Watch this video for TLDR version of this blog post
Golf elbow, or medial epicondylitis, affects the inner side of the elbow, while tennis elbow, or lateral epicondylitis, affects the outer side. Both conditions result from overuse and cause inflammation, pain, and limited mobility. In this blog post, we will delve into the details of tendinopathy, explore golf and tennis elbow, and discover how isometric exercises can help alleviate pain and expedite recovery.
What is Tendinopathy?
Tendinopathy is a term used to describe the degeneration and inflammation of a tendon, the thick fibrous tissue that connects muscles to bones. Overuse, repetitive motions, improper technique, and lack of adequate rest can lead to microscopic tears in the tendon, triggering an inflammatory response. This condition is often characterized by pain, tenderness, and limited range of motion around the affected joint.
Golf Elbow (Medial Epicondylitis)
This condition affects the tendons on the inner side of the elbow, specifically the tendons that attach to the medial epicondyle (bony bump) of the humerus. Golfers often experience this injury due to the repetitive motion of gripping and swinging the golf club, straining the wrist flexor muscles and tendons.
Tennis Elbow (Lateral Epicondylitis)
Tennis elbow, on the other hand, affects the tendons on the outer side of the elbow, the tendon known as the common extensor origin. This condition is common among tennis players who use improper technique or excessively strain their wrist extensor muscles during shots.
Best Exercise for tendinitis
Isometric exercises are a form of strength training where the muscle contracts without changing joint angle. These exercises are particularly beneficial for individuals suffering from tendinopathy, as they help improve muscle strength and flexibility without causing additional strain on the already injured tendons. Here's how isometric exercises can aid in the recovery process:
Promoting Blood Flow: Isometric exercises encourage increased blood flow to the affected area, which helps in delivering essential nutrients and oxygen to the injured tendons, supporting the healing process.
Strengthening Muscles: Strengthening the muscles around the affected tendon can help alleviate some of the pressure on the injured tissue. Isometric exercises target specific muscle groups without placing excessive stress on the tendons, leading to gradual strengthening and improved joint stability.
Reducing Pain: Isometric exercises trigger the release of endorphins, which act as natural pain relievers. Additionally, these exercises help desensitize the pain receptors around the injured tendon, reducing discomfort and promoting a better range of motion.
Restoration of Mobility: As the tendons heal, they can become stiff and lead to a loss of mobility. Isometric exercises aid in restoring joint mobility and flexibility, preventing the development of further complications like joint adhesions.
Exercise for Golf Elbow:
Wrist Flexor Isometric Exercise: Rest your forearm on a flat surface, palm facing upwards. Place your other hand on top and press down gently, engaging your wrist flexor muscles. Hold for 45 - 60 seconds, rest for 45 - 60 seconds, repeat 5 times.
Exercise for Tennis Elbow:
Wrist Extensor Isometric Exercise: Similar to the previous exercise, this time place your forearm palm-down and press your other hand on top, engaging the wrist extensor muscles. Hold for 45 - 60 seconds, rest for 45 - 60 seconds, repeat 5 times.
Tendinopathy, specifically golf and tennis elbow, can be a painful setback for athletes. However, incorporating isometric exercises into the rehabilitation process can offer significant relief and expedite recovery. It is essential to consult with a healthcare professional or a physical therapist before starting any exercise regimen to ensure proper technique and safety. By adopting these targeted exercises, athletes can regain strength, reduce pain, and eventually return to their favorite sports with improved performance and reduced risk of re-injury.
If you have tennis or golf elbow, book here or contact 0402 832 329 to help speed up your recovery!
