Trevor Ng
Golfers elbow is a repetitive strain injury caused by gripping, rotating, and flexing the wrist. This motion is common in golf and can cause inflammation and swelling in the elbow, leading to pain and reduced grip strength. While golfers are particularly susceptible to this injury, it can also occur in other sports and activities that involve similar forearm movements. Treatment options include physical therapy, strengthening exercises, and stretches, which can help decrease the frequency and severity of symptoms. Chiropractors may also recommend manual therapy, acupuncture, or laser therapy, and provide guidance on compression braces. It is important to take the proper precautions and not rush the recovery process to avoid further injury.
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What You'll Learn
Consult a physical therapist for a strengthening and stretching routine
Consulting a physical therapist is a great first step when dealing with golfer's elbow. They can help you understand the condition and recommend strengthening and stretching exercises to help relieve pain and symptoms.
A physical therapist can design a personalised strengthening and stretching routine for you, which can reduce recovery time and discomfort. They will also ensure that your shoulders and back are moving well, as good mobility in these areas can reduce the load on the muscles around your elbow and forearm.
Your physical therapist may recommend "eccentric" exercises that strengthen the flexor muscles in the forearm, which are used when hitting a golf ball. One such exercise involves holding a weight in your hand (on the affected side) and sitting down with your arm resting on your thigh, palm facing upwards, and elbow bent. Gradually lower the hand with the weight, and then use your free hand to help move the weight back to its original position. Repeat this about 10 to 15 times, and then do two more sets after a short break. It is important to use a light weight of about 30% of your maximum capacity, and to avoid excessive strain on the arm.
Stretching exercises are also recommended to improve the mobility of the arm and wrist. These should be done about twice a day. One example of a stretch is to lie on your side with your knees bent up to hip level, extend your arms straight out in front of you with your hands together at chest or shoulder height, and then lower your top arm towards the ground on the other side until you feel a stretch.
By consulting a physical therapist and following their recommended strengthening and stretching routine, you can effectively manage golfer's elbow and get back to enjoying the game.
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Seek manual therapy, acupuncture, laser or shockwave therapy
If you're suffering from golfer's elbow, you may want to consider seeking manual therapy, acupuncture, laser therapy, or shockwave therapy.
Acupuncture is a traditional Chinese medicine practice that involves inserting thin, sterile needles into specific points along the body to restore energy and stimulate healing. Sports acupuncture is a modern form of this practice that has been shown to be an effective treatment for orthopedic injuries, including golfer's elbow. The needles are typically left in place for 15 to 30 minutes, depending on muscle tightness or weakness, and most patients experience little to no pain during treatment. At your first acupuncture appointment, the acupuncturist will review your medical history and assess your injury before discussing treatment options.
Laser therapy, specifically low-level laser therapy (LLLT), has also been promoted as a successful method for treating golfer's elbow. A clinical study found that the best results were obtained using a combination of trigger points and scanner application techniques.
Radial shock wave therapy (RSWT) is another attractive alternative treatment option for golfer's elbow. When performed properly, it carries only minimal risks and side effects, such as pain and discomfort during and after treatment, which typically disappear within 36 hours.
Manual therapy, such as physical therapy, is another treatment option for golfer's elbow that can be used in conjunction with or as an alternative to other therapies.
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Wear compression or stability braces
If you're experiencing golfer's elbow, it's important to address the symptoms quickly. Golfer's elbow occurs when the forearm muscle attachment on the inside crook of the elbow becomes inflamed, causing pain and discomfort. This is due to the strain on the elbow from the repeated motion of holding and swinging golf clubs.
One way to manage golfer's elbow is to wear compression or stability braces. These braces provide targeted compression and support to the affected area, reducing pain and enhancing support. They are designed to be adjustable, durable, and comfortable, making them suitable for athletes and individuals with active lifestyles. The adjustable design allows for customisation based on the level of injury and activity, ensuring optimal comfort and support during the healing process.
Compression or stability braces come in a variety of designs, including straps, sleeves, and armbands. Some braces feature built-in compression sleeves, which are wide bands of fabric made from tight, stretchy material that provide warmth and improve blood circulation in the affected area. This warmth acts as a natural pain remedy, soothing sore muscles and tendons. Additionally, the compression from the sleeve can help treat injuries to nearby tendons or muscles simultaneously.
When choosing a golfer's elbow brace, it is recommended to select one from a company specialising in support and compression devices. These companies often offer a range of products, including braces, recovery equipment, and protective gear. It is also essential to ensure a proper fit by measuring your forearm just below the elbow and referring to the manufacturer's size chart.
It is worth noting that while compression sleeves can provide warmth and compression, they may not offer the same level of support as braces. Braces are contoured to provide additional support to the elbow, counteracting the force exerted on it during golfing motions. As a result, braces are often recommended to prevent further health issues and provide the necessary structural assistance.
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Allow yourself time to recover
Allowing yourself time to recover is an important step in managing golfer's elbow. Golfer's elbow, or medial epicondylitis, is a form of tendonitis that causes pain and inflammation in the tendons connecting your forearm and elbow. It is important to give your arm time to rest and heal, as continued use of your wrist and arm while experiencing pain can lead to small tears in your tendons, causing long-term problems such as limited range of motion, chronic pain, and a weakened grip.
Healthcare providers recommend resting your arm for at least four to six weeks before resuming activities that strain your arm, such as golfing. During this time, you can take pain relief medication, such as ibuprofen, to help manage any discomfort. Icing your arm can also help reduce inflammation and shorten recovery time.
It is important to abstain from athletic activities that may aggravate your elbow during this recovery period. However, once you are ready to return to physical activities, it is recommended to incorporate appropriate stretches and strengthening exercises into your routine. Consult with your healthcare provider to determine which exercises are suitable for your specific condition.
While recovering, you may also consider wearing an arm brace to immobilize your elbow and prevent further injury. This can be particularly helpful if you are unable to avoid activities that strain your elbow during your recovery. Remember, the key to a successful recovery is giving your body the time and rest it needs to heal properly.
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Avoid further injury by preparing before playing
Golfers elbow is an injury caused by the repetitive gripping, rotating, and flexing of the wrist. Over time, these movements place too much stress on the smaller muscles and tendons of the forearm, causing damage. The tissues of the elbow become inflamed and swollen, resulting in pain. While golf is the biggest culprit for causing golfer's elbow, other activities can also put you at risk for developing this condition.
To avoid further injury, it is important to properly prepare before returning to play. Here are some tips to help you prepare and protect your elbow:
- Seek professional help: Consult a physical therapist or a chiropractor who can assess your injury and provide personalized advice. They may recommend specific exercises, stretches, or manual therapies to help with pain relief, injury recovery, and prevention.
- Strengthening and stretching: Follow a strengthening and stretching routine to decrease the frequency and severity of your golfer's elbow. Focus on strengthening your weak muscles and repairing damaged ones. A physical therapist can help develop a customized strength training program tailored to your needs.
- Take your time: Don't rush your recovery. Give your body the time it needs to heal properly before returning to play. Gradually ease back into your activity, and don't push yourself too hard or too fast.
- Use the necessary equipment: Ensure you have the appropriate equipment, such as compression or stability braces for your elbow, to provide additional support and protection during your recovery.
- Modify your activities: Be mindful of the activities that trigger your symptoms and consider modifying them. This may include adjusting the frequency or intensity of your golf games or practices to reduce further strain on your elbow.
By following these steps and working closely with healthcare professionals, you can effectively manage your golfer's elbow and safely return to the activities you enjoy.
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Frequently asked questions
Golfer's elbow is caused by the repetitive gripping, rotating, and flexing of the wrist. This causes stress on the smaller muscles and tendons of the forearm, resulting in damage.
Symptoms include pain or tenderness near the "funny bone", or inner bump of the elbow, as well as reduced strength in your grip.
A physical therapist can help develop a personalised strengthening and stretching routine to help decrease the frequency and severity of your golfer's elbow.
A chiropractor can provide treatments such as manual therapy, acupuncture, laser or shockwave therapy, or a combination of treatments. They may also suggest specific compression or stability braces for your elbow.
Take the time to properly prepare yourself and avoid further injury. Do not rush your recovery and return to play with the necessary equipment and guidance from trained professionals.
