Nina Caldwell
Golf elbow, or medial epicondylitis, is a painful condition that affects the forearm muscles. It is caused by the overuse of muscles that flex the wrist and fingers, leading to pain and inflammation of the tendons attached to the inner elbow. The condition can be treated with anti-inflammatory medications, ice packs, and pain relievers, but for more severe cases, physical therapy or even surgery may be required. To prevent golf elbow, it is important to stretch and strengthen the forearms and use the correct technique when performing activities involving the arms and wrists.
| Characteristics | Values |
|---|---|
| Surgery required | In less common cases, surgery known as open medial epicondylar release procedure is required to remove damaged tissues from the elbow. |
| Exercises | There are exercises that can help relieve pain, inflammation, and tenderness. These exercises should be done two times per day and built up gently and gradually. |
| Recovery time | It can take 6–8 weeks of doing specific exercises to notice a difference in elbow pain and a few more months to feel better. |
| Prevention | Warming up before golfing, using lighter graphite clubs, staying hydrated, and pacing and spacing activities can help prevent golfer's elbow. |
| Treatment | Using a counterforce brace or splint, a compression bandage, and home remedies such as following a healthy diet, getting plenty of rest, and exercising a few times a week. |
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What You'll Learn
Exercises to reduce pain, inflammation and tenderness
Golfers don't exclusively suffer from golfer's elbow—the condition can also affect people who throw or lift weights, or have jobs that involve gripping and holding things. It is caused by overuse or general wear and tear of the tendons, bones, and muscles in the elbow area, which are used for grasping and wrist flexion.
If you are experiencing golfer's elbow, rest may help to relieve your symptoms, especially if you stop doing the activity that caused the condition. It is also recommended to elevate your elbow above your heart to prevent swelling. Applying a heating pad or ice pack to the affected area for 10 to 15 minutes every few hours can help, as can taking acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs).
To reduce pain, inflammation, and tenderness caused by golfer's elbow, try the following exercises:
- Extend your arm and bend your wrist up and down until you feel tension in both directions. Repeat 20 to 30 times several times a day.
- Apply a little pressure at the end, but avoid holding it for a long static stretch.
- Perform longer-duration isometric exercises, such as holding a weight with your arm extended and flexing your wrist. These exercises have been shown to help decrease pain levels.
- Perform upper body mobility exercises to improve the range of motion in your shoulders and back, which can reduce the load on the muscles around your elbow and forearm.
It is important to note that if your symptoms do not improve within two weeks of treatment, you should consult a doctor.
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Surgery for more serious cases
Surgery is an option for treating golfer's elbow when the condition has not improved over time despite non-surgical treatments. The procedure, known as medial epicondyle release surgery, involves making an incision on the inner aspect of the elbow to expose and remove the damaged tendon. The doctor then reattaches a healthy tendon. This surgery is performed under a combination of general and regional anaesthesia and can be done through open or arthroscopic techniques, with small cuts in the skin.
The primary goal of the surgery is to relieve pain, which will, in turn, improve elbow function. Over 90% of patients experience benefits from the procedure. However, it is normal to experience some pain and swelling in the days following the operation, and appropriate pain medication and activity modification are recommended to manage this. The arm should be kept elevated for 5-7 days post-surgery.
To prevent stiffness, it is crucial to follow the provided instructions and perform daily stretching and exercises to maintain a good range of motion. While rare, there is a risk of infection and nerve injury around the elbow after surgery. This could lead to temporary numbness or weakness in the hand, wrist, or forearm, but permanent nerve injuries are extremely uncommon.
After surgery, a compression bandage is typically applied and removed the next day. A sling may be provided for additional arm support but is usually discarded within a few days. Physiotherapy may be recommended to aid in elbow mobilisation, and an outpatient follow-up appointment is often scheduled for 2-4 weeks post-surgery. Full recovery may take 3-6 months, during which driving can be resumed after 5-7 days, strenuous tasks should be avoided for 6-8 weeks, and sports activities can be gradually reintroduced after 12 weeks.
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Prevention methods and changing techniques
Golfers usually experience pain in their elbows due to repetitive strain injuries caused by the overuse of forearm muscles. This condition is known as "golfer's elbow". Here are some prevention methods and technique modifications to help manage and alleviate pain:
Prevention Methods
- Warm-up: Before playing golf, it is essential to warm up by stretching your shoulders, arms, and back. This increases blood flow and raises muscle temperature, preparing your body for intense activity and reducing the risk of injury.
- Use of Lighter Clubs: Opt for lighter graphite clubs instead of heavier golfing irons. This reduces the strain on your elbows and forearms.
- Stay Hydrated: Drink plenty of water before, during, and after golfing. Proper hydration helps your muscles function optimally and reduces the risk of injury.
- Pacing and Spacing: Take regular short breaks during activities that aggravate your elbow, such as lifting or repetitive tasks. This prevents overstimulating your pain system and allows for better pain management.
- Ergonomic Equipment: If your elbow pain is work-related, consider using ergonomic computer equipment to reduce pain and improve comfort.
- Relax Your Grip: When lifting or driving, try to relax your grip to limit the stress on the tendons and muscles in your elbow and forearm.
- Healthy Habits: Maintaining a healthy diet, getting adequate rest, and exercising a few times a week can help prevent and manage golfer's elbow.
Changing Techniques
- Slow Down Your Swing: Adjust your golf swing tempo to a slower pace to reduce the shock absorbed by your arm.
- Proper Form: Ensure you use the correct form and technique to avoid overloading your muscles and distributing the impact force evenly.
- Counterforce Brace or Splint: If you're experiencing pain, consider wearing a counterforce brace or splint to distribute tension throughout the tendon and muscle, reducing direct pressure on the injury site.
- Compression Bandage: Using a compression bandage can help provide support and mild compression to the affected area, aiding in pain relief and injury management.
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Managing pain with braces, bandages and pacing
Golfers usually experience pain due to elbow tendonitis, which is caused by the overuse of forearm muscles. This condition is commonly known as golfer's elbow. To manage the pain, you can try wearing a counterforce brace or splint to distribute tension throughout the tendon and muscle instead of directly over the injury site. These are available at your local pharmacy or sports shop. Alternatively, you can try using a compression bandage.
It is important to identify the level of pain you are experiencing to understand how much activity your body can handle. You can do this by determining whether you are in the green, amber, or red zone. The green zone is the ideal place to be, and you can achieve this by pacing and spacing your activity. This means breaking down tasks and taking regular breaks. It also involves prioritising daily activities to prevent overstimulating your pain system. For instance, if you are experiencing pain, you should take short breaks from activities that aggravate it, such as typing, lifting, or repetitive work.
Pacing and spacing methods can help you manage your pain better. When completing challenging tasks or activities, it may be useful to set a "baseline". This is the amount you can manage on a good or bad day without increasing your symptoms, helping you to plan rests and set achievable goals. For example, you should limit the stress on the tendon by relaxing your grip as much as possible when lifting or driving.
In addition to pacing and spacing, you should also follow a healthy diet, get plenty of rest, and exercise a few times a week. Your symptoms should subside within two weeks of treatment. If not, consult a doctor.
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Home remedies and diet
While golfer's elbow can get better without treatment, certain home remedies and diet adjustments can help speed up recovery. This condition usually arises from repetitive gripping motions and can be managed by reducing or stopping the activity causing it. Here are some home remedies and dietary tips to aid your recovery:
Pacing and Spacing Activities
It is important to pace and space out your activities to manage golfer's elbow pain effectively. Take regular short breaks from activities that aggravate your elbow, such as typing, lifting, or repetitive tasks. Prioritize your daily activities and set a "baseline" for what you can comfortably achieve on a good or bad day. This will help you plan rest periods and set realistic goals without overstimulating your pain system.
Warm-up and Stretching
Before engaging in any physical activity, it is crucial to warm up and stretch your muscles to prevent further injury and manage pain. Warming up increases blood flow and raises muscle temperature, preparing your body for more intense activity. Focus on stretching your shoulders, arms, and back before each session.
Hydration
Staying hydrated is essential for muscle health and recovery. Drink plenty of water before, during, and after any physical activity, including golf, to keep your muscles and tendons well-hydrated and supple.
Bracing and Bandaging
If you're experiencing pain, consider using a counterforce brace or splint to help distribute tension throughout the tendon and muscle, reducing the strain on the injured site. You can also try using a compression bandage, which can be found at your local pharmacy or sports shop.
Diet and Rest
Follow a healthy and balanced diet to ensure your body receives the nutrients it needs to repair and recover. Get plenty of rest and exercise in moderation a few times a week. Listen to your body and adjust your activity level accordingly.
With consistent application of these home remedies and dietary adjustments, you should see an improvement in your symptoms within two weeks. If your condition does not improve or worsens, it is advisable to consult a doctor or healthcare professional for further guidance.
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Frequently asked questions
Golfer's elbow is a repetitive strain injury caused by the overuse of forearm muscles. It is similar to tennis elbow but the pain is felt on the inside of the elbow.
There are several at-home treatments for golfer's elbow, including exercises, home remedies, a healthy diet, rest, and pacing and spacing methods.
There are several exercises that can help treat golfer's elbow, including those that increase blood flow, relieve pain, reduce inflammation, stretch and strengthen tendons, and build strength and flexibility.
To prevent golfer's elbow, it is important to warm up before playing golf, stretch your shoulders, arm, and back, use proper form, and slow down your golf swing.
If your symptoms do not improve within two weeks of at-home treatment, or if your symptoms are more serious than general pain and stiffness, you should see a doctor.
