Jackson Reid
Golfer's elbow, or medial epicondylitis, is a type of tendinitis that causes pain on the inside of the elbow. It is a repetitive strain injury caused by overuse of the forearm muscles, such as in gripping, lifting, and bending the wrist. Treatment options include rest, ice, and anti-inflammatory medications, as well as physical therapy and a counterforce elbow brace. Specific exercises can help increase blood flow, relieve pain, and reduce inflammation in the elbow and forearm muscles. Recovery time can vary from several weeks to several months, and it is important to pace and space activities to manage pain and prevent re-injury.
| Characteristics | Values |
|---|---|
| Medical Term | Medial Epicondylitis |
| Type of Tendinitis | Tendinitis caused by inflammation of the muscles of the forearm that attach to the elbow |
| Causes | Repetitive gripping motions, throwing, rock climbing, racket sports, weight training, weightlifting, manual labor, prolonged computer use, trauma |
| Treatment | Physical therapy, counterforce elbow brace, rest, ice, anti-inflammatory medication, cortisone injections, platelet-rich plasma (PRP) injections, surgery (open medial epicondylar release procedure), acupuncture |
| Recovery Time | Varies, generally between several weeks to several months, up to 6 months for complete rehabilitation, can take up to 2 years |
| Prevention | Pacing and spacing activities, taking regular breaks, ergonomic equipment, limiting stress on the tendon by relaxing grip, exercise, healthy diet, mental wellbeing |
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What You'll Learn
Rest, ice, and anti-inflammatory medication
Golfers usually experience pain on the inside of their elbow, which is medically referred to as medial epicondylitis. It is a form of tendonitis that causes pain and inflammation in the tendons connecting the forearm and elbow. This injury is caused by repetitive gripping motions such as throwing, rock climbing, racket sports, or weight training.
Over-the-counter anti-inflammatory medications such as Aleve, Advil, or aspirin can help manage pain and reduce inflammation. It is important to follow the recommended dosage and consult a doctor if you have any concerns or experience stomach upset. These medications can be taken twice a day with meals to help manage the symptoms of golfer's elbow.
In addition to rest, ice, and medication, other treatments for golfer's elbow include wearing a brace on the forearm, using kinesiology tape, and physical therapy. It is also beneficial to take regular short breaks from activities that aggravate elbow pain, such as typing, lifting, or repetitive work. Pacing and spacing methods can help manage pain by breaking down activities and setting achievable goals.
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Pacing and spacing activities
Pacing involves breaking down activities or tasks into manageable portions to prevent overexertion. This can be achieved by taking regular short breaks from activities that aggravate elbow pain, such as typing, lifting, or repetitive work. For example, if you experience elbow pain during typing, pacing may involve taking a short break every 30 minutes or completing a set number of tasks before taking a break.
Spacing refers to the timing and frequency of activities. It is important to space out activities that aggravate elbow pain and allow for adequate rest and recovery. For example, if you experience elbow pain after playing golf, you may decide to play only once or twice a week instead of every day.
When pacing and spacing activities, it is important to identify your pain level and work within an acceptable range. This is often referred to as the "green zone," where you can manage the pain without exacerbating it. If you find yourself in the "red zone," it means you are pushing yourself too hard, and it is important to scale back the activity or take a break.
In addition to pacing and spacing, it is crucial to incorporate rehabilitation exercises specifically designed to treat golfer's elbow. These exercises can help increase blood flow, relieve pain, and reduce inflammation in the elbow and forearm muscles. It can take 6–8 weeks of consistent and properly spaced exercise to notice an improvement in elbow pain, and complete rehabilitation may take up to six months or more.
Overall, pacing and spacing activities are essential tools for managing golfer's elbow pain and preventing further injury. By breaking down tasks, taking regular breaks, and spacing out aggravating activities, you can better manage your pain and work towards rehabilitation.
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Physical therapy and exercises
It is important to identify the level of pain and work within an acceptable level of pain during rehabilitation exercises. Pacing and spacing methods can be employed to manage pain effectively. This involves breaking down activities into smaller tasks and taking regular short breaks to prevent overexertion. Prioritising daily activities and setting a "baseline" can also help to manage symptoms and plan rest periods.
Specific exercises for golfer's elbow aim to increase blood flow, relieve pain, reduce inflammation, and improve flexibility and strength in the affected area. These exercises can be done at home and may include stretching and strengthening the tendons in the elbow and forearm. It is recommended to perform these exercises two times per day, gradually building up intensity over time. It is important to be gentle with the movements and not force any actions that cause discomfort.
In addition to targeted exercises, general physical activity can aid in recovery. The Active Health Programme offers access to swimming, jogging, golf, and other mainstream fitness programmes. Such activities can improve overall health and reduce pain associated with golfer's elbow.
It is important to note that recovery times vary, typically ranging from several weeks to several months. Seeking guidance from a trained medical professional or physical therapist is advised to ensure proper treatment and prevent recurrence. They can provide specific exercises tailored to your needs and advise on pacing and spacing methods to manage your symptoms effectively.
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Cortisone injections
When considering cortisone injections, it is important to consult with a medical professional to ensure proper evaluation and treatment. The procedure requires coordination among an interprofessional team, including pharmacists and nurses, to ensure patient safety and effective care. Cortisone injections may provide temporary relief, but they should be used judiciously and in conjunction with other treatments or therapies to manage golfer's elbow effectively.
It is worth noting that there are alternative treatments available for golfer's elbow, such as prolotherapy and botulinum toxin A injections, which have been found to reduce pain compared to a placebo. Additionally, specific exercises can help increase blood flow, relieve pain, and reduce inflammation in the affected area. These exercises can be done a few times a day, and it may take 6-8 weeks to notice improvements in elbow pain. Overall, the treatment plan for golfer's elbow may vary depending on individual circumstances and should be determined in consultation with a healthcare provider.
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Ergonomic equipment
Golfers usually experience pain in their elbows due to tendinitis, which is caused by inflammation of the muscles in the forearm that attach to the elbow. This is typically an overuse injury triggered by repetitive gripping motions such as throwing, rock climbing, racket sports, weight training, or activities that involve repetitive forward bending of the wrist.
If you are suffering from golfer's elbow, it is important to take regular short breaks from activities that aggravate your elbow pain, such as typing, lifting, or repetitive work. You should also consider changing your equipment to ergonomic alternatives. For example, you can switch to using an ergonomic mouse, which places your wrist and forearm in a more natural posture, reducing the tension in your forearm muscles. This can help alleviate pain symptoms and aid in your recovery.
There are several options for ergonomic mice that can help with golfer's elbow:
- The Delux vertical ergonomic mouse: This mouse is designed to place your hand and arm in a more natural posture, reducing forearm muscle tension.
- The ErgoFeel Vertical Ergonomic Mouse: This mouse is designed to change your wrist posture and reduce pain symptoms.
- The Ease Vertical Ergonomic Mouse: This mouse has a curvature that fits nicely in the palm of your hand, with a moulded thumb rest that makes it easy to grip. It also helps to change your wrist posture and reduce pain.
- The ErgoSlider Plus: This mouse is designed to be placed in front of a keyboard and can help improve your wrist posture.
In addition to ergonomic mice, there are other ergonomic equipment options that can help with golfer's elbow:
- Arm support: An ergonomic arm stand set provides a movable forearm rest and ergonomically positioned mouse pad. It supports your arm and reduces tension in your wrist, forearm, and shoulder.
- Keyboard: It is important to adjust the height of your keyboard so that your elbow angle is less than 90 degrees and your wrist is in a neutral position.
- Rollerbar mouse: This type of mouse requires minimal grip and can be a good option for those rehabilitating from golfer's elbow.
- Elbow braces: These can provide support and pain relief for golfer's elbow. Examples include the Bauerfeind EpiTrain elbow brace and the ES6 Elbow Bracing Sleeve.
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Frequently asked questions
Golfer's elbow, or medial epicondylitis, is a type of tendinitis that occurs when tendons in the forearm muscle connect to the bony inside of the elbow. It is caused by repetitive strain or overuse of the forearm muscles, such as gripping, lifting, and bending the wrist.
The main symptom of golfer's elbow is pain on the inside of the elbow, which can radiate down the forearm. Other symptoms include stiffness, tenderness, and reduced range of motion.
Treatment for golfer's elbow typically involves rest, ice, and anti-inflammatory medications. Physical therapy, exercises, and a counterforce elbow brace can also help. In some cases, cortisone or platelet-rich plasma (PRP) injections may be recommended.
The recovery time for golfer's elbow can vary from several weeks to several months, with complete rehabilitation taking up to six months or more. It is important to pace yourself and gradually return to activities that may aggravate the elbow.
To prevent golfer's elbow, it is important to take regular breaks from activities that involve repetitive motions, such as lifting or typing. Using ergonomic equipment and improving your technique in sports or manual labour can also help prevent golfer's elbow.
