Golfer’s elbow, or medial epicondylitis, is a common condition causing discomfort and pain in the elbow. It arises from issues with the tendons on the inner side of the elbow, which connect forearm muscles to the medial epicondyle. While it can limit daily activities, a structured approach can lead to a swift recovery.
Understanding Golfer’s Elbow
Medial epicondylitis involves inflammation or degeneration of the flexor tendons that attach to the medial epicondyle. These tendons are responsible for flexing the wrist and fingers. The condition often develops from repetitive stress or tiny tears, typically due to overuse of the wrist and arm.
Symptoms include pain and tenderness centered on the medial epicondyle, which may extend along the forearm and wrist. Other symptoms are weakness in grip strength, difficulty moving the elbow, and pain that intensifies with wrist movements or gripping actions. Sometimes, a tingling sensation or numbness may be felt in the ring and little fingers due to ulnar nerve irritation.
Immediate Steps for Pain Relief
When experiencing acute pain, immediate actions can help alleviate discomfort and reduce inflammation. Resting the affected arm is a first step, avoiding activities that worsen symptoms for two to three weeks, or until pain subsides. Continued activity can aggravate the condition and delay healing.
Applying ice to the inside of the elbow several times a day helps reduce swelling and pain. A common recommendation is to apply ice for 15-20 minutes every 3-4 hours. Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can also manage pain and inflammation. For additional support and pain reduction in the initial stages, a brace or compression sleeve around the forearm just below the elbow reduces tension on the affected tendons.
Targeted Exercises for Recovery
Once the initial pain has subsided, specific stretches and strengthening exercises are important for long-term healing and preventing the recurrence of golfer’s elbow. Gentle forearm stretches help improve flexibility and reduce tension in muscles. A wrist flexor stretch involves extending the affected arm straight out with the palm up, then using the opposite hand to gently pull the fingers downwards towards the body until a stretch is felt in the forearm. Hold for about 15-30 seconds and repeat several times.
Another beneficial stretch is the wrist extensor stretch, performed by extending the affected arm straight out with the palm down, then gently pulling the fingers downwards with the opposite hand, feeling the stretch on the top of the forearm. Progressive strengthening exercises are also beneficial, starting with light weights or resistance bands. Wrist curls involve holding a light weight with the palm up and slowly curling the wrist upwards, then slowly lowering it back down. Reverse wrist curls are performed similarly but with the palm facing down.
These exercises should be performed with proper form, focusing on controlled movements rather than heavy resistance. Begin with 8-12 repetitions, gradually increasing as strength improves, performing sets 2-3 times a week. Consistency is more important than intensity in early rehabilitation. Stop any exercise if it causes increased pain to prevent further injury.
Advanced Therapies and Professional Guidance
When self-care measures do not provide adequate relief, professional medical intervention may be necessary. Physical therapy offers guided rehabilitation, where a therapist designs a tailored exercise program. This may include manual therapy techniques to improve tissue mobility and reduce pain.
For severe inflammation, corticosteroid injections directly into the affected area can provide temporary pain relief. Platelet-rich plasma (PRP) therapy involves injecting a concentration of the patient’s own platelets to promote tissue healing. In rare, persistent cases where other treatments have failed, surgical intervention might be considered to remove damaged tissue or address other structural issues. Consult a doctor if pain persists, symptoms worsen, or if there is any numbness or tingling in the hand or fingers.