In this video, I go through 3 exercises that you need to skip if you have golfer’s elbow or medial elbow pain.
Medial elbow pain, or golfer’s elbow, is a condition in which the inside of the elbow is painful. This condition causes pain where the tendons of your forearm muscles attach to the inside bump of your elbow. The pain may radiate from here to your forearm and wrist. Golfer’s elbow may also cause stiffness in the elbow, weakness in the hands and wrists, and numbness or tingling in your fingers (especially your ring and little fingers).
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#1 – Straight Bar Bicep Curl
Straight Bar Bicep Curl
You should leave out barbell curls if you have elbow pain. When curling up, the force in the bar wants to take you into extension, bending the wrist back, so you need to fight back to keep the wrist in a neutral position. You need to create a flexion force, a curling force that puts more stress on that inside part of the elbow, medial elbow, or golfer’s elbow.
#2 – Underhanded Barbell Row
Underhanded Barbell Row
When rowing, the weight of the barbell puts you into extension. You need to create a flexion force in order to complete the movement or prevent the weight from moving your wrist into extension. This puts a lot of stress on your forearm and in the medial part of the elbow.
#3 – Chest Pec Fly Machine
Chest Pec Fly Machine
The third exercise involves a machine that is usually found in weight lifting gyms, bodybuilding gyms, and rec centers called the Chest Pec Fly Machine. It is a machine that you sit in, grabbing the handles with your arms straight, gripping the handles, bringing your arms out front, and then returning back. The handles are trying to push you into extension and you are fighting the tension to keep the wrist in neutral. This creates a flexion force that puts stress on the forearm and elbow.
If you have medial elbow pain or golfer’s elbow pain, make sure to cut out those three exercises that cause more damage and pain to your elbows.
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Rick Kaselj, MS
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