Golfer’s Elbow/Common Flexor Tendinopathy Early 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 3/10 whilst completing this exercise programme.
1. Wrist flexion stretch
- Start with your arm stretched out in front of you with your palm facing down.
- Allow your wrist to flex so that your fingers point towards the floor.
- Use your opposite hand to stretch further into this position and hold 20 seconds.
2. Wrist extension
- Sit or stand with your arm straight out in front of you with the palm of your hand facing the floor.
- Bend your wrist so the back of your hand moves towards you.
- Hold this position for 5 seconds.
- Relax your hand back to starting position.
3. Stress ball squeeze
- Hold a soft ball or a balled-up piece of tissue.
- Squeeze the ball tightly holding for 5 seconds.
- Relax your hand and forearm muscles between repetitions.
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 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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This programme is a further progression with challenging progressive loading of the affected tendon complex. Again, some pain is acceptable but ideally, we do not want it to exceed 3/10 on your perceived pain scale.
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