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the key for 1-3 minutes.
Immediately following this self massage, I recommend
the key stretch depicted to the above. Make sure you
have your arm in front of you, shoulder height, and fully
extended. Gently push the wrist down from the knuckles,
not the fingers. Hold for 20-30 seconds, 3-4 repetitions,
5 times a day.
Next, take a more conscious note of your arm position
when you fall asleep. According to the Titliest Performance
Institute, one of the main reasons the elbow is slow to
heal, despite the interventions above, is an awkward
sleeping position. If you sleep on our lead arm, tuck it
under your head or keep it over your head, you may be preventing it from fully healing. This
may sound a bit unconventional, but this injury will heal faster by simply not putting the elbow
under excess strain eight hours a night, night after night.
And last but not least, to prevent further injury, take the time to warm up the muscles in
the elbow pre round. Start with your arm out straight in front, shoulder height, make a fist, and
wave your hand up and down slowly and deliberately. Keeping the arm out and hand fisted,
roll the palm up to the sky then back to the floor, assuring the rotational motion comes from
the elbow and not the shoulder. Repeat 12-15 times. Finally, still keeping the arm shoulder
height and hand fisted, make circles with the wrist, 10-12 repetitions clockwise then counter
clockwise.
Tennis elbow straps are helpful to wear during a
round to take the pressure off of the muscles and prevent
further injury, but should not be worn with the expectation
of alleviating the pain.
For more information and questions, email
[email protected] and keep playing healthy
golf for life!
ยป For more information, e-mail [email protected] or visit mytpi.com
Connecticut State Golf Association
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