Golfer’s Elbow (Medial Epicondylitis)

Golfer’s elbow affects forearm flexors, causing inner elbow pain from repetitive wrist flexion (e.g., golf, gripping). Symptoms: pain, weak grip, tenderness. Untreated, leads to chronic issues.

Home Exercise Protocol

Week 1-2:
Wrist Isometric (3 sets, 10 sec): Press wrist down against hand, no movement.
Finger Flexion (2 sets, 15 reps): Squeeze rubber band with fingers.
NovaWell Hack: “Forge Glide” (2 sets, 10 reps): Rotate wrist 10° palm-up, no weight.
Week 3-4:
Wrist Curl (3 sets, 12 reps): Curl dumbbell, palm up.
Grip Squeeze (2 sets, 15 reps): Squeeze rolled towel.
NovaWell Hack: “Forge Pulse” (2 sets, 10 reps): Pulse wrist down 2 inches with dumbbell.

Objective: Ease pain, strengthen flexors, restore function

Equipment: 1-2 lb dumbbell, rubber band