Golf based strength training to prevent pain in arms

[Razor4888]

I started playing golf again about 6 months ago from a long layoff and I am experiencing pain in various muscles in my forearms/elbow area. I am right-handed and I am feeling pain in the "golfers elbow" area in my right arm.  Pain in my left arm is in three areas - muscle on top of the forearm near elbow/crease in arm, on the left side of the forearm near elbow, and directly above my elbow on the backside of my upper arm. All of this pain feels like its in the muscle. The right side is in the "golfers elbow" spot. 

 

Are these some workouts I can do to strengthen these areas and help prevent pain? 

 

 

[Trippels]

8 minutes ago, Razor4888 said:

I started playing golf again about 6 months ago from a long layoff and I am experiencing pain in various muscles in my forearms/elbow area. I am right-handed and I am feeling pain in the "golfers elbow" area in my right arm.  Pain in my left arm is in three areas - muscle on top of the forearm near elbow/crease in arm, on the left side of the forearm near elbow, and directly above my elbow on the backside of my upper arm. All of this pain feels like its in the muscle. The right side is in the "golfers elbow" spot. 

 

Are these some workouts I can do to strengthen these areas and help prevent pain? 

 

 

https://fitforgolf.blog/2022/02/28/dr-keith-baar-golfers-and-tennis-elbow-rehab/

 

https://www.facebook.com/fitforgolf18/videos/golfers-tennis-elbow-rehab-️️both-videos-are-targeting-right-arm️-golfers-elbow-/3253417974773301/

[golfarb1]

Stretching -hold 30 seconds 

1.extensors 

2.flexors 

 

Strengthing

1.” Theraband “bar -underhand and overhand with both forearms.

Theraband sell various levels of resistance .Start with red and then progress to green.

2. Dumbell

   a. Forearm underhand curls with forearm on your thigh while sitting down 

   b. Forearm overhand raises with forearm on 

your thigh while sitting down

   C. Wine bottle rotations with forearm on your thigh while  sitting down -grasp the neck of a full bottle and rotate the bottle so that your palm is facing down and then facing up

3. Isometric arm holds-extend your arm in front of you at shoulder height , while holding a wedge at the end of the grip with your palm facing down  . Hold 30 seconds . Then do the same with your palm facing up.

Increase the tension via attaching a small wrench to the clubhead 

4. buy a small 2lb medicine ball.

throw the ball up with one hand and catch the ball with palm down with the other hand . Then alternate .This will also develop strength in your fingers

5 . Buy and use a hand gripper 

6. Hang from a pull-up bar. Doing so will develop hand and forearm strength 

7. Put an 1/2inch foam pipe insulation on the grip of an old club . Cost 3.50$ at Home Depot . Swing the club every day . The thicker grip will help develop forearm and grip strength . Picture included below

 

Ice for up to 5 minutes after golf as an analgesic 

Buy a “Band It “ brace . Although this will not cure golfers or tennis elbow it will relieve some of the pain that you incur while playing golf 

 

 

    

 

Edited September 18, 2023 by golfarb1

[baudi]

In addition: try a side winder or similar product as offered by Sportgrips.

[naval2006]

You should also check on your shafts' weight in case they are too heavy.  It always shows in your forearms and elbows.  

[golfortennis]

Theraband is a good suggestion.  Another is do 2x15 Chinups(proper chinup where you get the chin over the bar).  they will kill at first, but then fix the issue.

 

As for the rest, don't get caught up in "golf specific".  Just get under the barbell and get stronger.  As long as you stretch in between, you'll be fine.  You have to be lifting a lot more than you think before it impacts your ability to get the club in the right positions.

[golfarb1]

2 hours ago, golfortennis said:

Theraband is a good suggestion.  Another is do 2x15 Chinups(proper chinup where you get the chin over the bar).  they will kill at first, but then fix the issue.

 

As for the rest, don't get caught up in "golf specific".  Just get under the barbell and get stronger.  As long as you stretch in between, you'll be fine.  You have to be lifting a lot more than you think before it impacts your ability to get the club in the right positions.

The Marine requirement for achieving the  maximum score on the fitness test is 23 pull-ups ( or chin-ups) for a man in his 20’ s . Doing 2 sets of 15 places you  within distance of that requirement and far over the minimum requirement . Congratulations !

Since many golfers tend to be older and not in Marine shape  , the % of golfers who can achieve your standards is so low as to be almost nonexistent 

 

Edited September 21, 2023 by golfarb1

[golfortennis]

2 hours ago, golfarb1 said:

The Marine requirement for achieving the  maximum score on the fitness test is 23 pull-ups ( or chin-ups) for a man in his 20’ s . Doing 2 sets of 15 places you  within distance of that requirement and far over the minimum requirement . Congratulations !

Since many golfers tend to be older and not in Marine shape  , the % of golfers who can achieve your standards is so low as to be almost nonexistent 

 

 

He's looking to fix the pain in his arms.  If you want to argue with Mark Rippetoe, please feel free.  I'm just telling him a way to get them feeling better.  I flipped it by the way.  Should be 15 sets of 2.  

 

But given how watered down the PT standards for the military have become, I'd hardly consider it a massive achievement.  The only think close to a strength exercise is a plank, and the max score comes from holding it for 3:45.   It's a sad state of affairs that that would be an aspirational target.

[BombinJim]

I’d do some farmers carry’s.