Miles Bennett
Golf and tennis elbow injuries are both caused by overuse and affect the forearm muscles where they connect to the elbow joint. While they are similar, tennis elbow involves the outside of the elbow, whereas golfer's elbow affects the inside. Both injuries can be extremely frustrating and impact your ability to play your chosen sport. So, how can you play golf with tennis elbow? Well, rest is key, but there are also exercises and stretches you can do to manage your symptoms. A visit to a chiropractor or physical therapist can help, and they may recommend manual therapy, acupuncture, or laser therapy. You can also try wearing a wrist brace at night.
| Characteristics | Values |
|---|---|
| Cause | Overuse or repeated use of a particular arm movement |
| Symptoms | Pain or tenderness on the outside part of the elbow, reduced grip strength, mild pain that slowly worsens over time |
| Treatment | Rest, anti-inflammatory medication, wrist brace, manual therapy, acupuncture, laser or shockwave therapy, compression or stability braces, exercises and stretches |
| Prevention | Use proper equipment, use equipment with "good strokes", wear braces |
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What You'll Learn
Consult a specialist for a diagnosis and personalised stretches and exercises
If you're experiencing pain or tenderness near the funny bone or inner bump of the elbow, as well as reduced grip strength, you may be suffering from tennis elbow. This injury can occur outside of sports activities and is caused by straining the tendons in the forearm. It is important to consult a specialist, such as a doctor or a chiropractor, for a proper diagnosis and personalised treatment plan.
A specialist can help rule out any serious injuries, such as muscle or tendon tears, and ensure that any exercises or stretches you perform are safe and appropriate for your condition. They may recommend manual therapy, acupuncture, laser therapy, shockwave therapy, or a combination of treatments.
In addition, a chiropractor can provide you with personalised stretches and exercises to help manage your symptoms and improve your mobility. These may include wrist extensions, wrist flexions, and grip strengthening exercises, which can be performed with or without weights. It is important to start with gentle movements that do not cause pain and gradually increase the intensity as you progress.
For example, one stretch recommended by chiropractors involves holding your arm out in front of you with your palm facing down and gently pulling your hand and fingers back toward you using your other hand. This should stretch your forearm without causing pain. Another recommended stretch is to gently extend your wrist to lift it off a table, starting without weight and gradually adding resistance as you build strength.
By consulting a specialist, you can receive a personalised treatment plan that considers your specific symptoms, progression, and needs. This can help ensure that you are taking the right approach to manage your tennis elbow and improve your golf game.
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Wear a wrist brace to support your elbow
If you're an avid golfer suffering from tennis elbow, you may find relief in wearing a wrist brace to support your elbow. Tennis elbow is a common injury that involves the muscles and tendons of the forearm, causing pain and tenderness near the outer part of the elbow. The condition can make it difficult to hold a golf club or even a coffee mug without experiencing discomfort.
Wrist braces are an effective way to manage tennis elbow pain and speed up recovery. By wearing a wrist splint, you can restrict the movement of your wrist, reducing the strain on the injured tendons in your elbow. This forced rest allows the tendons time to heal and can provide quick pain relief. Wrist braces are especially beneficial for individuals with severe or persistent cases of tennis elbow. They also serve as a visual reminder to others that you are injured, prompting them to be more considerate.
When choosing a wrist brace, look for one with a firm, raised area, typically made of hard foam, that applies pressure to the wrist extensor muscles. This design ensures that the brace effectively supports your elbow by shifting the pulling force away from the injured area. Additionally, opt for a brace with an adjustable strap so you can customise the fit and compression as needed.
While wrist braces can be beneficial, they should not be relied upon as a standalone treatment. Combining the use of a brace with other therapies will yield better long-term results. For instance, you can incorporate specific exercises and stretches into your routine, such as wrist flexion and grip-strengthening exercises, to help manage your symptoms and improve elbow mobility. It is also recommended to consult a healthcare professional, such as a chiropractor or an occupational therapist, who can provide personalised advice and suggest additional treatments like manual therapy, acupuncture, or laser therapy.
It is important to note that wrist braces may not work for everyone, and some individuals may find that they experience more pain when wearing them. Additionally, as wrist braces restrict movement, you may experience a slight loss of strength. Therefore, it is advisable to remove the brace when performing rehab exercises to ensure their effectiveness in targeting the injured area. By incorporating a holistic approach that includes wrist braces and complementary treatments, you can effectively manage your tennis elbow and get back to enjoying a pain-free golf game.
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Strengthen your grip with exercises
Strengthening your grip is an important part of avoiding and recovering from injuries like tennis elbow and golfer's elbow. These injuries are caused by the overuse of forearm muscles, which can be the result of a weak grip. Therefore, grip-strengthening exercises are an important part of your recovery and prevention strategy.
One simple exercise is to squeeze a stress ball or a soft toy such as a squishy ball. Repeat this 20 to 30 times in each hand, or until your muscles are moderately fatigued. You can also do wrist flexion exercises, which involve resting your palm facing up on a table and gently extending your wrist towards the ceiling. Repeat this ten times and, as you progress, add weight to increase resistance.
Another exercise is to hold your arm out in front of you, palm facing down, and gently pull your hand and fingers back towards you with your other hand. This should be done without causing pain. You can also try palm up, palm down exercises, which mimic the movement of twirling a baton. This is a great grip-strengthening exercise that also works your forearm muscles.
When gripping the golf club, make sure your hands are positioned correctly. For a neutral grip, place your hands in the middle of the grip, with your palms facing each other. For a strong grip, place your hands to the right of the grip, and for a weak grip, place them to the left.
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Take anti-inflammatory medication to manage pain
Tennis elbow, or lateral epicondylitis, is a painful condition of the elbow caused by overuse. It involves the muscles and tendons of the forearm, which become damaged from repeating the same motions. This leads to pain and tenderness on the outside of the elbow, weak grip strength, and a burning sensation.
To continue golfing with tennis elbow, it is important to manage the pain and reduce inflammation. One way to do this is by taking anti-inflammatory medication. Non-steroidal anti-inflammatory drugs (NSAIDs) are often recommended for treating lateral elbow pain in adults. NSAIDs work by reducing the production of prostaglandins, which are hormone-like chemicals that contribute to inflammation, pain, and fever. By inhibiting the enzyme cyclooxygenase (COX), NSAIDs help to relieve symptoms related to fever, inflammation, and mild to moderate pain.
NSAIDs can be applied topically, directly to the skin in the form of a gel, or taken orally as tablets. Examples of common NSAIDs include ibuprofen, diclofenac, and celecoxib. These medications can help reduce pain and swelling, making it easier to manage your condition while continuing to golf.
It is important to note that NSAIDs are associated with potential side effects, particularly gastrointestinal and cardiovascular adverse effects. Therefore, it is always advisable to consult with a healthcare professional before starting any new medication to ensure it is safe and appropriate for you. They may recommend specific dosages or provide guidance on managing any potential side effects.
In addition to medication, there are other treatments for managing tennis elbow pain, such as rest, exercises, stretches, manual therapy, acupuncture, and laser or shockwave therapy. Combining these treatments with anti-inflammatory medication can help provide a comprehensive approach to managing your condition and allow you to continue golfing with greater comfort.
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Use proper equipment and good strokes
To golf with tennis elbow, it is important to use proper equipment and good strokes. This involves using equipment that reduces the strain on your elbow and making adjustments to your swing to prevent further injury or irritation.
When selecting equipment, consider choosing graphite clubs, which may be more elbow-friendly than other types. You can also look into getting a wrist brace, which can help stabilise your wrist and reduce the stress on your elbow. Additionally, a compression or stability brace for your elbow can be recommended by a chiropractor.
In terms of swing adjustments, focus on making smooth and controlled swings, avoiding any abrupt or forceful movements that could irritate your elbow further. Take your time and focus on maintaining a consistent tempo throughout your swing.
Additionally, you may want to consider adjusting your grip. Experiment with different grip pressures to find what feels most comfortable for you. A lighter grip can reduce the strain on your elbow, but make sure you still have control over the club.
Finally, be mindful of your practice routine. Give your elbow adequate rest between sessions and gradually build up your practice intensity and duration. This can help manage the symptoms of tennis elbow and prevent further irritation.
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