Golfer’s elbow, medically known as medial epicondylitis, causes pain and inflammation on the inner side of the elbow. This condition results from damage to the tendons connecting forearm muscles to the bony bump on the inside of the elbow. Symptoms include inner elbow tenderness, pain extending down the forearm, and sometimes weak grip strength. It often develops from repetitive strain or overuse of forearm muscles involved in wrist flexion and gripping.
Immediate Steps for Relief
Initial management of golfer’s elbow focuses on reducing inflammation and protecting the area. Resting the injured elbow from aggravating activities allows damaged tissues to heal.
Applying ice to the inner elbow for 15 to 20 minutes several times daily can diminish swelling and discomfort. Always place a towel between the ice pack and skin to prevent irritation. Over-the-counter anti-inflammatory medications, such as ibuprofen or naproxen, may help manage pain and inflammation; consult a healthcare professional before starting any medication. Reducing stress on the tendons allows the elbow to settle before active rehabilitation. A counter-force brace, worn just below the elbow, can provide compression and lessen force on the tendon during activities.
Rehabilitation Exercises
Once initial pain subsides, a structured rehabilitation program involving specific stretches and strengthening exercises is important for recovery. These exercises aim to improve flexibility, restore strength, and enhance the overall function of the forearm muscles and tendons. Performing these exercises with proper form is important to prevent re-injury and promote healing.
A wrist flexor stretch targets the underside of the forearm. Extend the affected arm straight out, palm up, fingers pointing down. Use the other hand to gently pull fingers and wrist back until a mild stretch is felt. Hold for 15 to 30 seconds, repeat 2 to 4 times.
For a wrist extensor stretch, extend the affected arm, palm down, fingers pointing down. Use the opposite hand to gently bend the wrist further until a stretch is felt on the top of the forearm. Hold for 15 to 30 seconds, repeat 2 to 4 times.
Forearm pronation and supination exercises improve rotational movement. With the elbow bent at a 90-degree angle and the forearm supported, hold a lightweight object like a hammer or small dumbbell. Slowly rotate the hand palm up (supination) then palm down (pronation), keeping the elbow still. Perform 10 to 20 repetitions each way, one to two times daily.
Eccentric strengthening exercises are beneficial, as they load the affected tendon during its lengthening phase. For eccentric wrist flexion, rest the affected forearm on a table with the hand hanging off the edge, palm up, holding a light dumbbell. Slowly lower the hand towards the floor, allowing the wrist to extend. Use the unaffected hand to lift the weight back, then repeat the slow lowering for 10 to 15 repetitions, for 2 to 3 sets. Grip strengthening, like squeezing a tennis ball, can also be incorporated, holding the squeeze for 5 to 10 seconds and repeating for 3 to 5 minutes.
Safe Return to Activity
Gradually reintroducing activities prevents recurrence. A slow, progressive increase in intensity and duration allows healing tendons to adapt.
Before any forearm and elbow activity, a proper warm-up is beneficial. This includes light cardio, gentle arm swings, and dynamic stretches to prepare muscles and increase blood flow.
Focusing on correct technique during sports or work tasks is also important. In golf or throwing sports, modifying grip, swing, or throwing mechanics can reduce tendon strain. Pay attention to the body’s signals and signs of overexertion, such as increased pain or tenderness. If pain returns, the activity level may be too high; a temporary reduction in intensity or rest may be needed before gradually increasing activity again.
When to Consult a Professional
While many golfer’s elbow cases respond well to home rehabilitation, professional medical advice is sometimes necessary. If pain persists or worsens despite consistent rest and exercises, further evaluation is needed. Symptoms like numbness, tingling, or weakness extending into the hand or fingers warrant immediate professional attention, as these could indicate nerve involvement.
An inability to perform daily tasks or work activities due to pain or stiffness suggests self-management may not be sufficient. If no noticeable improvement occurs after several weeks of home therapy, a medical professional can offer alternative or more intensive treatment. Consulting a doctor, physical therapist, or sports medicine specialist provides a precise diagnosis, personalized treatment plan, and guidance on advanced rehabilitation. These professionals can assess the injury and recommend interventions beyond exercises, such as targeted physical therapy or other medical procedures.