Understanding Medial Epicondylitis
Medial epicondylitis, even known as golfer’s elbow, is when the tendons inside the elbow become damaged and inflamed due to overuse. It can cause pain and attachment on the inside of your elbow. The condition is commonly seen in golfers but can affect anyone who repetitively uses their wrist and arm, whether through sports, your job, or everyday activities. Thankfully, targeted exercises and stretches can help treat medial epicondylitis. Know more about the Medial Epicondylitis Exercises.
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| Understanding Medial Epicondylitis |
Causes of Medial Epicondylitis
Overuse
Repetitive wrist and arm motions can cause tiny tears and inflammation in the flexor tendons of the forearm. Sports like golf and racket sports are common culprits, as are jobs requiring repetitive gripping or wrist flexing. Even everyday activities like gardening can be a factor. Too much too soon is often the cause.
Muscle Imbalances
The muscles inside the forearm can become imbalanced, with overdeveloped wrist flexors and weaker extensors and supinators. This imbalance puts extra stress on the medial elbow tendons.
Symptoms of Medial Epicondylitis
Pain on the Inside of the Elbow
The main symptom is pain when gripping or lifting with the wrist bent. Pain typically starts slowly and worsens over time. Often the outer elbow is tender to touch.
Weak Grip
As the condition progresses, you may notice your grip feels weaker and daily tasks become more arduous. Anything needing wrist flexion can become painful.
Types of Medial Epicondylitis Exercises
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| Types of Medial Epicondylitis Exercises |
Stretching
Stretching the wrist flexors and forearm muscles helps relieve tension and improve flexibility. It can reduce strain on the tendons.
Strengthening
Targeted strengthening exercises help address muscle imbalances. Building strength in the wrist extensors can offset the overuse of the flexors.
Massage
Massaging the muscles in the forearm can help break up glueing and scar tissue, increase blood flow, and promote healing.
Stretches to Treat Medial Epicondylitis
Wrist Flexor Stretch
With your arm straight out, palm down, gently pull back your fingers with the other hand to stretch the wrist flexors. Hold for 30 seconds. Repeat 2-3 times.
Forearm Stretch
Rotate your palm down and use your other hand to pull back your fingers to stretch the forearm muscles gently. Hold for 30 seconds. Repeat 2-3 times.
Biceps Stretch
Straighten your arm fully, then use your other hand to gently pull your palm towards your shoulder, stretching the bicep. Hold for 30 seconds. Repeat 2-3 times.
Strengthening Exercises for Medial Epicondylitis
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| Strengthening Exercises for Medial Epicondylitis |
Wrist Extension
Hold a dumbbell or hammer handle in your palm facing down. Slowly bend your wrist upwards, then lower back down. Do 2-3 sets of 10-15 reps.
Wrist Flexion
Hold a dumbbell or hammer handle palm up. Slowly bend your wrist down, then back up. Do 2-3 sets of 10-15 reps.
Ulnar Deviation
Hold a dumbbell or hammer handle vertically. Slowly tilt your wrist from side to side. Do 2-3 sets of 10-15 reps.
Forearm Pronation/Supination
Hold a dumbbell or hammer handle. Slowly rotate your palm down and up. Do 2-3 sets of 10-15 reps.
Massage Techniques for Medial Epicondylitis
Effleurage
Use broad, gliding strokes down the forearm to warm up the muscles—work from just below the elbow down to the wrist.
Petrissage
Gently knead and squeeze the forearm muscles to relieve muscle knots and tension. Focus extra time on tight or tender spots.
Friction Massage
Use your thumbs to work gently across the tendons, applying cross-fibre pressure to break up scar tissue.
When to See a Doctor
See your doctor if the pain persists over a few weeks, worsens, or causes significant weakness or disability. They can determine if other interventions are needed for stubborn cases.
Surgery is rarely needed but may be considered for some people after trying conservative treatments. Seeing an occupational or physical therapist can also help optimize exercises and stretching.
Read More:: Cubital Tunnel Syndrome Exercises
FAQs About The Medial Epicondylitis Exercises
Here are answers to some common questions related to FAQs About The Medial Epicondylitis Exercises.
Rest your elbow and avoid movements that trouble it. Apply ice for 15 minutes several times daily to relieve pain and inflammation. Take anti-inflammatory medication if your doctor approves.
Aim to do the stretching and strengthening exercises daily or at least every other day. Ease into activity gradually. The injured tissue needs time to heal.
You should notice a gradual improvement over 4-6 weeks. But complete recovery can take several months. Stick with your exercise routine consistently. Progress slowly to avoid re-injury.
Your doctor may recommend wearing an elbow strap to help support the joint, especially during activities. But wear it only for short periods to avoid weakening the muscles.
Some increased soreness is normal at first. But stop any exercise that significantly worsens the pain and consult your doctor. You may need to modify the activities to reduce strain.