Swimmer’s elbow describes elbow pain from repetitive overuse, often linked to forearm muscle activities. It’s a form of tendinitis, where tendons—the tough bands connecting muscles to bones—around the elbow joint become irritated or inflamed. While named for swimming, this pain can result from various repetitive arm motions, not just aquatic sports.
Causes and Symptoms of Swimmers Elbow
The primary cause of swimmer’s elbow is repetitive stress on elbow tendons, leading to tears and inflammation. Certain swimming strokes, such as freestyle, backstroke, and breaststroke, contribute to this strain due to forceful forearm muscle use. For instance, improper pulling technique, especially during backstroke, places significant stress on the medial (inner) side of the elbow. The “elbow-up” pull common in breaststroke and butterfly strokes can also lead to this condition.
The term “swimmer’s elbow” often refers to medial epicondylitis, characterized by pain on the inside of the elbow at the medial epicondyle. However, pain can also manifest on the outside of the elbow, known as lateral epicondylitis or “tennis elbow.” Common symptoms include a dull ache or sharp pain around the elbow, which may worsen with movements like gripping or lifting objects. Tenderness on the affected bony part of the elbow, morning stiffness, swelling, and a weakened grip or wrist are also reported.
Management and Treatment Options
Immediate care for swimmer’s elbow often begins with at-home strategies, including the RICE protocol: Rest, Ice, Compression, and Elevation. Resting the injured arm and avoiding aggravating activities allows tendons to heal. Applying ice to the affected area for 15-20 minutes several times daily helps reduce pain and swelling. Using an elastic bandage for compression around the elbow and elevating the limb above heart level also minimizes swelling.
Over-the-counter anti-inflammatory medications, such as ibuprofen or naproxen, manage pain and reduce inflammation. An elbow brace or strap worn during activities provides support and reduces strain on affected tendons. These initial steps aim to alleviate acute symptoms and facilitate the body’s natural healing process.
Consult a healthcare provider if pain is severe, does not improve after a few days of home care, or affects daily activities. Seek prompt medical attention for sudden injury with a snapping sound, significant swelling, bruising, or inability to move the arm normally.
A doctor may recommend physical therapy to strengthen surrounding muscles and restore flexibility. Corticosteroid injections may reduce inflammation and provide temporary pain relief, though repeated injections can weaken the tendon. Other advanced options, like platelet-rich plasma (PRP) injections or dry needling, may also be considered. For persistent symptoms or severe tendon damage, surgical intervention may be necessary.
Rehabilitation and Prevention Strategies
Once initial pain subsides, rehabilitation exercises aid long-term recovery and joint resilience. Gentle stretching exercises, like wrist flexor and extensor stretches, improve forearm muscle flexibility. Strengthening exercises, including wrist curls, grip strengthening with a foam ball, elbow bends, and towel twists, rebuild muscle strength and support the elbow joint. These movements are designed to increase mobility, improve strength, and restore the full function of the arm.
Preventing swimmer’s elbow recurrence involves several proactive strategies. Maintaining proper swimming technique and form correction is a primary defense against overuse injuries. Working with a qualified swim coach helps identify and correct technical flaws, such as locking out the elbow during the stroke, which places undue stress on tendons.
Adequate warm-ups before exercise and cool-downs afterward are beneficial. A thorough warm-up prepares muscles and joints by increasing blood flow and flexibility, while a cool-down aids recovery and reduces post-exercise soreness. Incorporating dynamic stretches before swimming and static stretches targeting major muscle groups after a session is advantageous. Avoiding overtraining by gradually increasing workout intensity and duration, typically by no more than 10% per week, allows the body to adapt and prevents re-injury.