Golfer's elbow is a common ailment that doesn't typically require surgery. Most patients recover through rest, physical therapy, and supportive care. For example, incorporating tools like a foam arm massager or a forearm massager can help relieve muscle tension and prevent strain.
But as they say, an ounce of prevention is worth a pound of cure. Let's review some of the most effective prevention strategies and treatment options to help you avoid long-term issues with a golfer's elbow and keep your game strong.
What Causes Golfer's Elbow?
Golfer's elbow, or medial epicondylitis, is an overuse injury involving the tendons that attach your forearm muscles to your inner elbow. This condition is commonly the result of repetitive motions such as wrist flexion, forearm pronation, or gripping activities—movements people often repeat during a golf swing. Unlike its counterpart, tennis elbow, which affects the outer elbow, the golfer's elbow causes burning pain and inflammation on the inside of the elbow.
What Are the Symptoms of Golfer's Elbow?
The primary symptoms include persistent pain and tenderness on the inner elbow, which can gradually develop or appear suddenly. Over time, you might also experience stiffness, weakness in the hands and wrists, or even numbness and tingling in the fingers. These signs indicate that your forearm muscles and tendons suffer from wear and tear due to repeated motions.
Who Is at Risk?
Golfer's elbow is more likely to occur in individuals aged 40 or older, especially those performing repetitive activities for more than two hours daily. It's equally common in men and women, particularly affecting the dominant arm. Other risk factors include smoking, obesity, and engaging in activities that involve continuous gripping or wrist flexion, such as throwing, rock climbing, racket sports, or weight training.
How Does Golfer's Elbow Differ from Similar Conditions?
It's essential to differentiate a golfer's elbow from similar conditions like tennis elbow. While both involve tendon injuries around the elbow, the golfer's elbow explicitly affects the inner tendons. Chronic cases of golfer's elbow are more about tendon degeneration rather than inflammation, often leading to the term "tendinopathy" rather than "tendonitis."
How to Prevent Golfer's Elbow
Strengthen your muscles: Preventing a golfer's elbow begins with strengthening the forearm muscles and maintaining proper form during activities.
Use proper technique: Correct technique in your golf swing is crucial, as improper form can subject your arm to excessive stress. Avoid flicking your wrists at impact; focus on a smooth, controlled swing.
Start slow: Gradually increase your playtime, duration, and frequency to allow your tendons to adapt without overstraining.
Use the right equipment: Larger and softer grips can help reduce the compressive forces on your tendons. A well-designed elbow band can also provide targeted pressure on the muscle linked to your inner elbow tendon, distributing strain more evenly across your forearm.
Warm up and stretch: Incorporating warm-up and stretching exercises into your routine can significantly reduce your risk of injury. Activities like yoga and Pilates, which focus on trunk and abdomen strength while improving flexibility, can be particularly beneficial. Simple exercises like pull-downs using resistance tubing can help strengthen the muscles around your elbow, reducing the strain during repetitive motions.
Diagnosis & Testing
If you suspect you have a golfer's elbow, a clinical diagnosis based on your medical history and physical examination is often the first step. A standard diagnostic test involves resting your arm and palm on a table and pushing against resistance. If this action elicits pain in the inner elbow, it's likely a sign of a golfer's elbow.
Treatments for Golfer's Elbow
Foam Rolling Your Forearm
If you're already experiencing symptoms of a golfer's elbow, early intervention is crucial to prevent the condition from worsening. One of the first steps you can take is foam rolling your forearm, which can help relieve muscle tightness and improve blood circulation to the affected area. Regular foam rolling can also reduce tension in your tendons, aiding in faster recovery.
Rest & Initial Treatments
Alongside foam rolling, initial treatments include:
- Rest.
- Applying ice to the affected area.
- Taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) to manage pain and reduce inflammation.
Physical therapy can also significantly contribute to recovery, with exercises designed to increase blood flow, relieve pain, and strengthen the forearm muscles.
Use of Braces & Supports
Using a forearm band (counterforce brace) or a wrist splint can reduce strain on your tendons during recovery. These supports are handy during activities that might otherwise exacerbate your injury.
Advanced Treatment Options
For cases that don't respond to initial treatments, advanced options include cortisone injections, platelet-rich plasma (PRP) therapy, and possibly surgery. Cortisone injections can provide temporary relief by reducing inflammation. At the same time, PRP therapy involves injecting a concentration of your platelets into the affected area to promote healing. Surgery is usually considered only after 6-12 months of conservative treatment; a meager percentage of cases require it.
Rest & Gradual Return to Activity
Ensuring adequate rest and a gradual return to activity is essential for your tendons to heal and adapt. Overusing the elbow too soon can lead to chronic issues or necessitate more invasive treatments. When returning to the game, gradually increase your activity level and listen to your body—if you experience pain, take a step back and allow more time for recovery.
Frequently Asked Questions
Can the golfer's elbow fully heal?
Yes, the tears in your arm caused by a golfer's elbow can often heal naturally over time. However, if the pain persists over several months, it would be best to seek medical attention. Numerous treatment options can help manage the condition effectively.
What makes the golfer's elbow worse?
Specific movements that involve swinging movements of your arm, such as swinging a golf club, can worsen the symptoms of a golfer's elbow. The pain can either come on suddenly or gradually increase over time.
Is squeezing a tennis ball good for a golfer's elbow?
Squeezing a tennis or stress ball can help prevent golfers' elbows and strengthen your grip. Hold the ball in your hand, gently squeeze for five seconds, relax, and repeat ten times.
How do bodybuilders fix a golfer's elbow?
Bodybuilders can manage golfers' elbows by taking relative rest from activities that trigger the condition. Manual therapy, strapping/bracing, inflammation management, and graded muscle strengthening, including the flexor/pronator muscles and the entire upper limb, have proven effective.
How do you sleep with a golfer's elbow?
The best sleeping position for someone with a golfer's elbow is on your back with your affected arm straight along your side. Using pillows or folded blankets can help maintain your arm's position. Avoid applying pressure on the affected arm to help reduce inflammation and swelling.