Golfer’s Elbow/Common Flexor Tendinopathy Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Isometric wrist flexion with elevation
- Sit or stand with your hand down by your side.
- With a small weight in hand (household object if you do not have a weight), flex your wrist so that the palm of your hand points towards the sky.
- Hold the position then raise your arm to shoulder height.
- Relax and then slowly lower your arm down.
2. Bicep curl
- Sit or stand with your arm straight out in front of you with the palm of your hand facing upward, holding a small weight.
- Bend your wrist so your hand moves towards you.
- Hold this position for 5 seconds.
- Relax your hand back to starting position.
3. Falling wall press up
- Start by standing one small step away from the wall.
- Fall against the wall and use two hands to absorb the impact.
- Push away from the wall using your wrists in a downward flicking motion to the original standing position.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on maintaining range of movement within the elbow, appropriate loading of the affected tendon and maintenance of lower limb strength and stability. We suggest you carry this out once a day for approximately 2-6 weeks as pain allows. We can work into pain during these exercises but ideally, this should not exceed any more than 3/10 on your perceived pain scale.
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This is the next progression. More focus is given to progressive loading of the tendon and upper limb strengthening. As with the early programme, some pain is to be expected but ideally, we do not want this to be any more than 3/10 on your perceived pain scale.
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