If you have golfer's elbow, you should perform a combination of flexibility and strengthening techniques to help your body heal and prevent further injury. Begin by foam rolling your forearm. Foam rolling is a form of self-massage that can help relax tight muscles before you stretch them. Hold the tender spots for 30 seconds to allow your muscle time to relax and release the knots that are causing tension in the muscle. After you have completed the foam rolling, statically stretch the forearm. Hold each stretch for 30 seconds to allow your muscles time to elongate. Next, perform strengthening exercises for the forearm. This can be done by performing wrist curls and wrist extensions to help strengthen the muscles of your forearm. Perform 1-3 sets of 10-15 repetitions of each of these exercises.
Lanette F. Smith, MD
Location and Office HoursBreast Surgery of Tulsa
6475 S Yale Ave Ste 400
Tulsa, OK 74136
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