Golfer’s elbow, known medically as medial epicondylitis, is a condition characterized by pain and inflammation in the tendons connecting the forearm muscles to the inner part of the elbow. This ailment can affect anyone, not just golfers, and often results from repetitive strain on the forearm. This article provides steps for swift relief and effective recovery.
Understanding Golfer’s Elbow
Golfer’s elbow manifests through several common symptoms, including pain and tenderness on the inner side of the elbow, which can extend into the forearm and wrist. Individuals might also experience stiffness in the elbow, decreased grip strength, and sometimes numbness or tingling that radiates into the ring and little fingers. Symptoms often worsen with specific movements like making a fist or gripping objects.
The condition stems from repetitive stress and overuse of the forearm flexor muscles and their tendons, which attach to the bony bump on the inside of the elbow. These tendons can develop tiny strains or tears from repeated forceful wrist and finger motions. While commonly associated with golf, activities such as racket sports (especially with improper technique), throwing sports like baseball or javelin, and weight training with incorrect form can also cause it. Certain occupations involving repetitive forearm movements, such as carpentry, plumbing, painting, or even extensive computer use, can contribute to its development.
Immediate Pain Relief Methods
Rest is a primary step, avoiding activities that aggravate the elbow to allow the affected tissues to heal. Applying ice packs to the inner side of the elbow for 15 to 20 minutes, three to four times a day, can help reduce inflammation and discomfort. Wrapping the ice pack in a thin towel is important to protect the skin.
Compression, such as using a bandage or sleeve, can provide support and help manage swelling. Elevating the arm can also assist in reducing swelling. Over-the-counter pain relievers, including nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, can temporarily alleviate pain and inflammation. However, these medications are generally for short-term use and do not speed up the healing process. Wearing a counterforce brace or strap on the forearm can also reduce strain on the tendons and muscles by distributing tension away from the injury site.
Rehabilitation Exercises and Stretches
Rehabilitation exercises are important for strengthening the affected muscles and improving flexibility, contributing to long-term recovery. Wrist flexor stretches target the muscles on the underside of the forearm. Extend the affected arm straight out in front with the palm facing up, then use the opposite hand to gently pull the fingers and wrist downwards towards the body until a stretch is felt. Hold this position for 15-30 seconds and repeat 2-4 times.
Wrist extensor stretches work the opposing muscles. Extend the affected arm with the palm facing down, make a fist, and bend the wrist so the fist points towards the floor. Use the other hand to gently bend the fist further towards the floor. Forearm pronation and supination exercises help improve the range of motion. With the elbow bent at a 90-degree angle and the forearm resting on a table, hold a light dumbbell with the palm facing inward. Slowly turn the wrist so the palm faces up, then slowly turn it palm down.
Light eccentric loading exercises can further strengthen the forearm flexors. This involves holding a light weight with the palm facing up, resting the forearm on a thigh with the wrist extended. Slowly lower the hand with the weight, allowing the wrist to bend downwards, then use the other hand to return to the starting position. It is important to perform these exercises gently, focusing on controlled movements, and gradually increase intensity as strength improves.
When to Seek Professional Medical Advice
While many cases of golfer’s elbow can improve with self-care, if severe pain persists despite rest, ice, and over-the-counter pain relievers, or if symptoms do not improve after several weeks of self-management, consulting a healthcare professional is advisable. Persistent pain that significantly interferes with daily activities also warrants medical attention.
Immediate care is necessary if the elbow appears misshapen, feels hot or inflamed accompanied by a fever, or if there is a suspected bone fracture. Numbness or tingling sensations, particularly if they radiate into the fingers, or an inability to bend the elbow, are also signs that require prompt evaluation. A medical professional can provide a formal diagnosis and recommend appropriate treatments, which may include physical therapy, prescription medications, or in some instances, procedures like steroid injections. Surgery is seldom required but may be considered if conservative treatments do not yield improvement after six to twelve months.
Preventing Future Episodes
Preventing recurrence of golfer’s elbow involves adopting strategies that minimize strain on the forearm tendons. Incorporating proper warm-up routines before engaging in activities that stress the elbow is beneficial. This prepares muscles for activity and helps prevent injury. Regular stretching and strengthening exercises for the forearm muscles, such as those used in rehabilitation, should be integrated into a routine to build resilience.
Maintaining good posture and ergonomics is also important, especially for individuals whose work involves repetitive tasks. This includes adjusting workstation setups to ensure proper arm and wrist alignment, using ergonomic equipment, and taking frequent short breaks to stretch and rest. Using proper technique in sports or work-related activities can prevent overloading the muscles and tendons. For instance, in golf, proper swing mechanics and appropriate equipment, such as lighter clubs or correctly sized grips, can reduce stress on the elbow. Listening to the body and avoiding overexertion by gradually increasing activity levels is also a key preventive measure.