Miles Bennett
Golfers elbow is a repetitive strain injury caused by the overuse of forearm muscles. It is a painful condition that affects the inside of the elbow and can hinder movement and cause persistent pain. The recovery time for golfer's elbow varies from person to person, but it can take anywhere from several weeks to several months. There are a number of ways to treat golfer's elbow, including physical therapy, cortisone injections, platelet-rich plasma injections, and in some cases, surgery. It is recommended that you consult a trained medical professional to get a more accurate estimate of your recovery time and the best treatment plan for you.
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What You'll Learn
Rest and reduce aggravating activities
Rest is an essential part of recovering from golfer's elbow. This condition is caused by overuse and repetitive strain of the forearm muscles, so it is important to reduce or stop activities that aggravate the pain to allow the elbow to heal. This may include taking a break from sports or activities that involve repetitive gripping motions, such as throwing, rock climbing, racket sports, weight training, and manual labor. It is also important to avoid heavy weightlifting if you do not have the proper technique, as this can worsen the condition.
When experiencing severe symptoms, it is recommended to rest for a few days and take a break from any movements that cause pain. If your job requires these movements, try to modify or adjust them as much as possible. For example, you can use a counterforce brace or splint to help distribute tension throughout the tendon and muscle, rather than directly over the injury site. A compression bandage can also be used to ease symptoms and prevent recurrence.
It is important to note that complete rest is not advisable for long periods, as this can lead to muscle atrophy and further complications. Instead, aim for a balanced rehabilitation program that encourages early and gradual activity to improve recovery. This concept, known as Optimal Loading, is about finding a comfortable level of activity and gradually increasing it over time. Pacing and spacing your activities are crucial to avoiding flare-ups and managing pain effectively.
During the initial stages of recovery, it is recommended to rest from aggravating activities and focus on gentle exercises that do not cause pain. These exercises can help increase blood flow, relieve pain, and reduce inflammation in the elbow and forearm muscles. They can also help stretch and strengthen the tendons, improving flexibility and preventing further injury. Remember to listen to your body and not push yourself beyond your limits.
In addition to rest and reduced activities, there are other treatments that can aid in the recovery from golfer's elbow. This includes ice therapy during the first 5-7 days post-injury or flare-up to reduce pain and swelling. Applying crushed ice or frozen peas wrapped in a damp towel for 10-20 minutes, 2-3 times a day, can provide relief. Seeking guidance from a trained medical professional or specialist is also recommended to determine an accurate recovery timeline and receive personalized advice.
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Ice the injury
Icing a golf elbow injury is a traditional method of treatment that has been used for centuries. It is a simple, cost-effective, and natural way to get immediate pain relief and promote long-term healing.
The use of ice or a cold compress is recommended during the first 24 to 72 hours of treatment, combined with rest. The cold temperature helps to stop tissue damage, relieve pain, and decrease swelling. It is especially useful for acute injuries, which are sudden and traumatic, and involve bruising or tearing, like a sprain or a strain. In such cases, icing can help reduce the swelling, which is a sign of significant inflammation.
However, it is important to note that inflammation is a natural part of the healing process, and icing may slow down recovery. It is also important to be cautious when using ice to avoid ice burns. Do not ice over a numb area or open wound, and do not apply ice directly to the skin. Instead, wrap an ice pack in a clean, damp tea towel before applying it for 10-20 minutes, 2-3 times a day for the first 5-7 days after injury or a flare-up of pain.
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Wear a counterforce brace
Golfers suffering from elbow pain can benefit from wearing a counterforce brace, a special brace that wraps around the forearm to apply pressure just below the elbow's painful attachment. This reduces pain and strain on the muscles, providing short-term relief while you work on a long-term fix with your therapist.
A counterforce brace is a circumferential elbow brace made of stretchy, medical-grade neoprene with hook and loop fasteners. It is typically designed with a raised padded surface that you place directly over the affected muscle. When you tighten the strap, the raised area puts pressure on the muscles below the painful attachment, reducing pain and strain.
To choose the right brace, measure your forearm just below the elbow and follow the manufacturer's size chart. Most golfer's elbow braces come in small, medium, and large sizes. Dr. Popiolkowski recommends wearing the brace about two finger widths down from your elbow, ensuring it feels snug but not causing skin discolouration or tingling. You should be able to slip a finger comfortably underneath the non-padded parts.
When wearing the brace, place your forearm palm-up and make a fist. Curl your fist at the wrist while pushing down with your other hand. If you feel pain, adjust the brace by moving the raised pad left or right until you find a comfortable position. You can wear the brace anytime, especially during repetitive motion activities that might irritate your elbow.
It is important to note that a counterforce brace is just one measure to treat golfer's elbow. A long-term fix typically involves specific stretches and exercises to help rebuild strength and function in your arm. Ice can also be used to reduce pain and swelling in the affected area.
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Do specific exercises
Specific exercises are needed to treat golfer's elbow. These exercises will increase blood flow, relieve pain, and reduce inflammation in your elbow and forearm muscles. They will also help stretch and strengthen the tendons. It is important to note that it can take 6–8 weeks of performing these exercises to notice a difference in your elbow pain.
To build strength, prevent and relieve pain, and increase flexibility, do the following exercises two times per day. Build up gently and gradually over time. Do these exercises before and after any activity that causes stress or strain. Be gentle and don’t force any movement. You may experience sensations, aches, and slight discomfort while doing these exercises, but it shouldn’t go beyond that.
One such exercise involves using a weight. Hold a weight in the hand on the affected side of your body and sit down. Rest your arm on your thigh, with your palm facing upwards. Your elbow should be bent and your wrist stretched. Gradually lower the hand with the weight in it. Use your free hand to help move the weight back to its original position. Repeat this about 10 to 15 times. After a short break, repeat this set of exercises two more times. It’s important not to use heavy weights. The weight should be about 30% of the maximum weight you can hold. Slight pain is okay, but you shouldn’t put too much strain on the arm.
Additionally, you can use ice to reduce pain and swelling. Apply crushed ice or frozen peas wrapped in a damp towel for 10–20 minutes, 2–3 times per day for the first 5–7 days post-injury or flare-up of pain.
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See a doctor
Golf elbow is a repetitive strain injury caused by the overuse of forearm muscles. It results in persistent pain and restricted movement. While it can get better on its own over time, it is important to see a doctor to get an accurate diagnosis and rule out any other serious conditions.
If the pain is recurring or does not improve over time, it is important to seek medical advice. A doctor can examine the injury, determine the severity, and provide a proper diagnosis. They may also recommend specific tests to assess the extent of the injury and identify any underlying issues. An accurate diagnosis is crucial for developing an effective treatment plan and preventing further complications.
A doctor can provide a professional opinion on the best course of treatment. They may suggest a variety of treatment options, depending on the severity of the injury. This could include recommending rest and specific rehabilitation exercises to improve flexibility and strengthen the affected tendons and muscles. Doctors can also advise on pacing and spacing activities to ensure a balanced rehabilitation program, which is key to optimal recovery.
In some cases, a doctor may recommend additional treatments such as cortisone or platelet-rich plasma (PRP) injections to reduce inflammation and promote healing. They can also refer patients to physical therapy, which can be extremely beneficial in alleviating pain and improving mobility. For more severe cases, a doctor may even suggest surgery, known as an open medial epicondylar release procedure, to remove any damaged tissues from the elbow.
It is important to note that recovery times can vary significantly, typically ranging from several weeks to several months, or even up to 6 months for complete rehabilitation. A doctor can provide a more precise estimate based on the patient's specific condition and progress. Seeking medical advice early on can help ensure a faster and more effective recovery.
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Frequently asked questions
Golfer's elbow is a repetitive strain injury caused by overuse of the forearm muscles. It causes pain on the inside of the elbow.
The recovery time depends on several factors, but it usually takes a few weeks to a few months. Complete rehabilitation should be done within six months, but this varies from person to person.
Some treatments include physical therapy, cortisone or platelet-rich plasma (PRP) injections, and, in rare cases, surgery. Icing the affected area can also help reduce pain and swelling.
There are several exercises that can help increase blood flow, relieve pain, and reduce inflammation in the elbow and forearm muscles. These include stretching and strengthening the tendons and can be done a few times a day.
Yes, warming up before golfing and stretching the shoulders, arms, and back can help prevent golfer's elbow. Additionally, using a counterforce brace or splint can help distribute tension and prevent a recurrence of symptoms.
