Harper Lin
Golfer's elbow is a repetitive strain injury caused by the overuse of forearm muscles, resulting in pain on the inside of the elbow. It is similar to tennis elbow but affects a different area. This condition can heal on its own without treatment, as long as aggravating activities are stopped or reduced. Recovery time can be between 6 months to 2 years. Treatment options include specific exercises, stretches, and lifestyle changes to reduce pain and restore function.
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What You'll Learn
Reduce activities that aggravate elbow pain, like typing or lifting
To fix golfer's elbow, it is important to reduce or stop activities that aggravate the condition. Golfer's elbow is caused by overuse of the forearm muscles, which can be exacerbated by activities such as typing, lifting, or repetitive work. Therefore, taking regular short breaks from these activities is crucial. This can be achieved by breaking down tasks and setting achievable goals to prevent overstimulating your pain system.
If your work involves typing, it is recommended to take breaks and change activities to reduce pain. This can include using ergonomic computer equipment, which your employer may be able to provide following a workstation assessment. Additionally, pacing and spacing methods can aid in managing pain. Pacing involves taking regular breaks, while spacing refers to prioritising daily activities to prevent overstimulation.
For activities that involve lifting, it is important to limit the stress on the tendon by relaxing your grip as much as possible. This can be applied when lifting or even when driving. By reducing the strain on the tendon, you can help manage the pain and support your recovery.
It is worth noting that golfer's elbow can be caused by various activities, including sports, and sudden increases in manual activity, such as gardening or DIY projects. Therefore, it is essential to identify and reduce any activities that may be contributing to the condition. Making these lifestyle changes is crucial to aiding your recovery and preventing further aggravation of golfer's elbow.
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Use ergonomic equipment to limit tendon stress
Golfer's elbow is a repetitive strain injury caused by the overuse of forearm muscles, often due to small repetitive movements like typing and using a computer mouse, or strenuous activities like an incorrect golf swing. It can also be triggered by a sudden increase in manual activities, such as gardening or DIY projects. The pain is felt on the inside of the elbow, and it can take a while to heal, sometimes up to 2 years.
To fix golfer's elbow, it is important to limit tendon stress by using ergonomic equipment. This is especially relevant if your pain is caused or exacerbated by your work setup. You can request an ergonomic assessment of your workstation from your employer, who may then be able to supply you with ergonomic computer equipment. This can include things like an ergonomic keyboard and mouse, a wrist pad, or even just a better chair.
Ergonomic equipment can help you maintain a neutral wrist position while working, reducing tendon stress. It is important to take regular short breaks from activities that aggravate your elbow pain, such as typing or lifting, and to change activities to reduce pain. For example, if you spend a lot of time typing, you could switch to an activity that doesn't require typing for a while.
Pacing and spacing methods can also help manage pain. Pacing involves breaking down an activity or task into smaller, more manageable parts, while spacing refers to taking regular breaks. Setting a "baseline" for yourself can be helpful, which is the amount of activity you can manage on a good or bad day without increasing your symptoms. This can help you plan rests and set achievable goals.
In addition to ergonomic equipment, you can also try to relax your grip as much as possible when lifting or driving, which will reduce the stress on the tendon.
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Try specific exercises to treat golfer's elbow
Golfers usually experience pain on the inside of the elbow due to a repetitive strain injury caused by the overuse of forearm muscles. This condition is known as "Golfer's Elbow".
To treat Golfer's Elbow, it is recommended to try specific exercises to restore function and focus on the muscle imbalances causing the elbow issues. It is important to note that it takes time and commitment to heal from this injury, and one should not expect instant results. It can take 6–8 weeks of consistently performing specific exercises to notice a difference in elbow pain, and a couple of additional months to feel better.
- With your arm out straight in front of you, use your opposite hand to bend your wrist up with your fingers pointing up toward the ceiling. Using your opposite hand, pull your wrist into a further stretch until you feel a stretch in your forearm. Hold this position for 20–30 seconds and repeat three times.
- With your affected side's forearm supported by a table or platform, grasp a dumbbell with your palm facing down and let your wrist drop toward the floor. Extend your wrist up toward the ceiling, hold the contraction for a second, and then return to the starting position. Repeat 10–12 repetitions and complete 3–4 sets before moving on.
- Wrap a rubber band around your fingers and rest your forearm on a platform. Place your wrist in a neutral position with your palm facing your centerline. Once in place, open your hand and extend your fingers as wide as possible while keeping the rubber band in place. Repeat for 10–12 repetitions and complete 3–4 sets.
It is recommended to complete the above exercises 3–4 days per week for four weeks. It is normal to experience some soreness in the beginning. However, it is important to differentiate between "delayed onset muscle soreness" (DOMS) and pain. If you experience light soreness in the muscles, you can continue with the exercises. If you feel any pain or discomfort, stop immediately and consult your doctor or physical therapist.
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Stretch and strengthen the wrist and finger extensors
To fix golfer's elbow, it is recommended to rest the affected elbow, avoid aggravating activities, and use ice and compression to reduce inflammation. Physical therapy may involve massage, stretching, and ultrasound therapy. Stretching and strengthening exercises can help improve flexibility and reduce pain in the elbow joint.
One effective stretch is the Wrist Extensor stretch, which helps to reduce pain and improve the range of motion in the elbow joint. To perform this stretch, extend your arm in front of you with your palm facing away from your body. Using your other hand, gently pull your fingers back towards your body until you feel a stretch in your forearm. Hold this position for 15 to 30 seconds and repeat it 2 to 4 times.
Another stretch is to rest your arm on your thigh with your palm facing upwards and your wrist stretched. Gradually lower your hand with a weight in it, using your free hand to help. Repeat this about 10 to 15 times, take a short break, and then perform two more sets. The weight should be about 30% of the maximum weight you can hold, and slight pain is okay.
To strengthen the wrist and finger extensors, you can use a resistance band. Hold the band in a reverse grip with your palms facing down, then bend your wrists forward, dropping your hands and the band towards the ground. Flex the wrist extensors and raise your hands as high as possible while keeping your forearms connected to a bench. Slowly lower your hands back to the starting position and repeat.
Finger extensions also help to stretch and strengthen the muscles in the forearm and wrist. To perform this exercise, keep your elbow bent at a 90-degree angle and extend your wrist and fingers. This can help reduce pain and discomfort associated with golfer's elbow.
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Consult a physiotherapist if symptoms don't improve
If your symptoms of golfer's elbow do not improve, it is advisable to consult a physiotherapist. This is especially important if you have been experiencing pain for more than 6 to 12 weeks.
Golfer's elbow is a repetitive strain injury caused by overuse of the forearm muscles, resulting in small tears and inflammation within the tendon. It is important to allow the tendon to heal and reduce activities that aggravate the condition. This may include taking regular breaks from activities such as typing, lifting, or other repetitive tasks, and limiting high-impact activities that strain the forearm muscles.
In addition to rest, specific exercises can aid in the treatment of golfer's elbow. These exercises aim to stretch and strengthen the wrist and finger flexors, which are typically tighter in individuals with golfer's elbow. It is recommended to perform these exercises 3-4 days per week for four weeks, gradually progressing from early to late-stage exercises. However, it is crucial not to overdo the exercises, as this may irritate the tendon further.
If, after several weeks of rest and targeted exercises, your symptoms persist or worsen, consulting a physiotherapist is the next recommended step. Physiotherapists can provide expert guidance and create a tailored treatment plan to address your specific needs. They may suggest advanced exercises or techniques to promote healing and reduce pain.
Remember, it is important to listen to your body and not ignore persistent or worsening symptoms. While golfer's elbow can sometimes resolve on its own, seeking professional help ensures you receive proper care and guidance for a full recovery.
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