If you're dealing with golfer's or tennis elbow, the off-season is the perfect time to focus on recovery and prevention. These common overuse injuries can sideline even the most dedicated athletes if not properly addressed.
Understanding Golfer's and Tennis Elbow

Golfer and tennis elbow are similar in ways but also specifically different. Both are caused by repetitive arm movements and affect the tendons that connect the forearm muscles to the elbow. Golfer's elbow has pain on the outside of the elbow resulting from straining commonly caused by repetitive wrist flexion and gripping activities. Tennis Elbow has pain originating from the inside of the elbow and can be caused by repetitive wrist extension or gripping with poor mechanics.
Managing Pain and Inflammation
Rest:
Reduce or eliminate activities that aggravate the condition.
Allow your tendons to heal by giving them a break from repetitive stress.
Ice Therapy:
Apply ice packs for 15-20 minutes, 2-3 times a day to reduce inflammation.
Anti-Inflammatory Strategies:
Consult your physician about NSAIDs or topical anti-inflammatory gels.
Manual Therapy:
Seek professional soft tissue work to improve circulation and promote healing.
Strengthen the Tendons and Muscles
Eccentric Exercises:
Focus on slow, controlled lowering of the wrist during resistance exercises.
Examples: Eccentric wrist curls and reverse wrist curls.
Grip Strengthening:
Use grip trainers or squeezing putty to build forearm strength.
Isometric Holds:
Hold positions that engage the forearm without joint movement to strengthen tendons.
Example: Squeeze a rolled towel tightly for 10-15 seconds.
Progressive Resistance:
Gradually increase load using light dumbbells or resistance bands as your tendons adapt.
Improve Mobility and Mechanics
Stretching:
Stretch the wrist flexors and extensors daily to reduce tension on the tendons.
Thoracic Spine Mobility:
Improve rotation and extension in the mid-back to reduce compensatory stress on the elbow.
Shoulder Stability:
Strengthen the rotator cuff and scapular stabilizers to improve overall arm mechanics.
Form and Technique:
Work with a coach to analyze and refine your golf or tennis swing.
Plan for a Strong Return
Gradual Reintroduction:
Ease back into your sport with shorter, less intense sessions.
Warm-Up Properly:
Prioritize dynamic stretches and light drills before playing.
Listen to Your Body:
Adjust your activities if you experience pain or discomfort.
By dedicating time during the off-season to targeted rehab and preventive strategies, you can effectively manage your golfer's or tennis elbow and return to your sport stronger than ever. Don’t let these injuries hold you back—use this time to rebuild and refine!

Need professional help? At Chardon Performance Therapy, we specialize in helping athletes recover and perform their best. Contact us today at (440)299-7171 to schedule your assessment and start your personalized recovery plan. You can also visit us at www.chardonpt.com to learn more about what we do and how we can help manage pain.
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