One of the most common issues a golfer may have to experience is the golfer’s elbow. There is a number of factors that lead a golfer into this kind of condition. Yet, treatments are available to address this issue, it is still crucial to know how to avoid golfer’s elbow.
As we go along, we will share the basic information regarding the golfer’s elbow. Moreover, in order to better understand how to avoid golfer’s elbow, the causes and risk factors are also detailed here. You could also find the difference between golfer’s elbow and tennis elbow. So, if you suspect yourself having golfer’s elbow, then continue reading below!
Basic Information about the Golfer’s Elbow
Medial epicondylitis is the other term for golfer’s elbow. Generally, it is painful in which the pain originally comes from the inside part of the elbow that attaches the tendons of the forearm muscles. Once the movements of the wrist or clenching of fingers perform repeated actions which end up on the continuous contraction of the forearm muscle, one would definitely have golfer’s elbow.
Common symptoms of Golfer’s Elbow
Generally, the following are the most common indications of golfer’s elbow:
Pain and tenderness
The pain associated with the golfer’s elbow is usually located on the inside portion of the elbow that traverse within the inner part of the forearm. It may usually come immediately or gradually. Moreover, the pain becomes worse along with specific movements like swinging a golf club.
Stiffness
Basically, the elbow may become stiff and it hurts when you make a fist.
Weakness
Golfer’s elbow usually weakens the hands and wrists.
Numbness or tingling
One may generally experience numbness or tingling of at least one or more fingers. The involved fingers are usually the ring and the little fingers.
Causes of Golfer’s Elbow
Generally, the reason that caused the medial epicondylitis or the golfer’s elbow is the injury of the muscles and tendons responsible for controlling the wrist and fingers. The muscles and tendons are usually injured due to the additional amount or repeated stress. This is primarily due to increased force on the wrist and pressure from the finger motions. Other contributing factors include inappropriate lifting position, throwing or hitting action.
In addition to the golfers, there are other activities, occupations, and movements that can also result in the development of the golfer’s elbow. The activities should be performed for more hours per days on a number of days. These are the following:
Racket sports
Most racket sports may end up acquiring golfer’s elbow due to the inappropriate technique of the strokes like in tennis. This generally applies true when the backhand is involved thus causing tendon damage. Moreover, too much use of small-sized racket or topspin is also a cause of injury. Another thing is the heavyweight of the racket.
Throwing sports
Golfer’s elbow also developed if someone used an inappropriate technique of pitching in baseball or softball. Other throwing sports that can also contribute to the occurrence of golfer’s elbow are football, archery, and javelin.
Weight training
Picking up weights on an improper position or technique can also injure the muscles and tendons on the elbow. One example of this is the curling of wrists while on a biceps exercise.
Forceful occupational activity
These are the occupations that require repetitive movements with pressure on the wrists like plumbing, carpentry, and construction.
Risk Factors of Golfer’s Elbow
Generally, you could highly develop golfer’s elbow if you fall on the following:
- 40 years of age and older
- Doing repetitive movement at least two hours a day
- Obese
- Smoker
How to Differentiate the Golfer’s Elbow from Tennis Elbow?
Generally, golfer’s elbow and tennis elbow are two different conditions that have been used interchangeably. However, there are some unique characteristics of those muscle issues that will basically help to separate them apart. Actually, knowing such is essential as it allows to a proper understanding of the way on how to avoid golfer’s elbow.
Location of inflammation
One of the aspects that differentiate the two muscle condition is the concentration of inflammation within the elbow. Those with tennis elbow will have inflammation of the outer part of their elbow and forearms. Meanwhile, if the inflammation occurs on the inside part of the forearm and elbow, that’s definitely a golfer’s elbow.
Affected tendon
The lateral epicondyle tendon is primarily affected by the tennis elbow. Basically, this type of tendon is the one attached to the muscles responsible for stretching the wrist in a backward motion. Aside from that, the epicondyle tendon is also the one that lets the fingers to spread out.
In the golfer’s elbow, the affected elbow is the medial epicondyle tendon or the inside tendon. This tendon is generally connected to the muscles that flex the wrists and contract the fingers during gripping.
Presentation of signs and symptoms
Basically, the signs and symptoms of the golfer’s elbow and tennis elbow are almost the same. However, they differ on the side of the elbow and arm where these symptoms are presented and concentrated which is usually on the opposite side.
Both the tennis elbow and golfer’s elbow have pain and tenderness but it differs on occurrence. The tennis elbow can be felt on the outside part while the golfer’s elbow is on the inside and lower portion of the elbow and arm. Additionally, there is numbness and tingling of fingers on the golfer’s elbow.
Prevention and treatment
Another way to differentiate golfer’s elbow and tennis elbow is the method of their prevention or treatment. For tennis elbow, stretching and strengthening the forearm extensors using eccentric exercises are the best ways to prevent it. On the other hand, how to avoid golfer’s elbow include stretching and strengthening the forearm flexors through eccentric exercises. Light stretches also help as well as resting the involved muscles and reducing inflammation through the ice.
How to Avoid Golfer’s Elbow
In order to help you recover from the damage of the muscles and tendons causing golfer’s elbow, there are ways on how to avoid golfer’s elbow. Check here for the options on treating and avoiding this muscle injury.
How to Avoid Golfer’s Elbow – through Exercise
Luckily, you can avoid golfer’s elbow through doing the following exercises below. Generally, they aim to increase the blood flow, alleviate the pain, and reduce inflammation of the muscles. Aside from that, the exercises provided below support in stretching out and strengthening the tendons.
Golfer’s Elbow Stretch
Basically, performing this exercise allows you to feel the stretch on the lower part of the forearm. Here is the step-by-step guide on how to avoid golfer’s elbow through this stretching routine:
- Initially, have the affected arm move forward in front and let your fingers and palm face upward.
- Gently pull down the fingers and the wrist of the affected arm toward your body by the use of the opposite hand.
- Stay on that position for about 30 seconds.
- Perform the process for around 2 to 5 repetitions.
Isometric Wrist Strengthening
Bear in mind that while you are doing this exercise, you need to maintain your body still all throughout the session. Check this guide below on how to avoid golfer’s elbow by doing this exercise.
Extension
- Basically, put forward the affected forearm on a platform like a table or arm of the chair having your palm facing down. Do this while on a seating position.
- Moreover, let your opposite hand stay on the back of the affected hand.
- Using the opposite hand, press the affected arm upward and create resistance by pressing down.
- Do this generally for 10 seconds while slowly elevating the resistance.
- Afterwards, release the affected arm gently.
- Repeat the process for about 15 repetitions.
Flexion
- Basically, put forward the affected forearm on a platform like a table or arm of the chair having your palm facing up. Do this while on a seating position.
- Moreover, let your opposite hand press the palm of the affected hand.
- Using the opposite hand, press the affected hand upward and create resistance by pressing down.
- Do this generally for 10 seconds while slowly elevating the resistance.
- Afterwards, release the affected hand gently.
- Repeat the process for about 15 repetitions.
Resisted Wrist Exercise
Generally, the Resisted Wrist Exercise is also performed in a seating position. However, while seated, your affected arm must have to hold weight. Here’s how to avoid golfer’s elbow using this exercise.
Extension
- Basically, put forward the affected forearm on a platform like the table or arm of the chair having your palm facing down. Moreover, hang your hand on the edge of the platform.
- Eventually, place your hand down before raising it in return to the original position.
- Generally, repeat the process by doing around 15 repetitions.
Flexion
- Basically, put forward the affected forearm on a platform like a table or arm of the chair having your palm facing up. Moreover, hang your hand on the edge of the platform.
- Eventually, place your hand down before raising it in return to the original position.
- Generally, repeat the process by doing around 15 repetitions.
Helpful Tips for Golfer’s Elbow Exercises
In order to successfully perform the exercises intended on how to avoid golfer’s elbow, consider some of the helpful tips below:
- As much as possible, perform the exercise routines two times daily so that it effectively build up strength, prevent and, at the same time, relieve pain, and promote flexibility.
- In time, build up slowly. The exercises are better to perform before and after any stressful activity. Just make it gentle and do not do any activities.
- It is actually a normal experience if you feel any aches, sensations, and slight discomfort. However, take note that it should not be more than that.
- Immediately stop any exercises once the pain or symptoms worsen. Make sure to rest for a while and if there is no improvement at all, it is better to consult your doctor.
How to Avoid Golfer’s Elbow – Home Remedies and Basic Therapy
Generally, home remedies and some basic therapy is one of the ways on how to avoid golfer’s elbow. They help in easing the symptoms and preventing its recurrence.
Rest
In case you feel any severe symptoms, basically, try to rest for a few days. Have a break from doing any painful movements. Just consider modifying the movements if ever that the actions are needed for a job. Moreover, in order to prevent swelling, try to raise the elbow at a higher level above the heart.
Apply heat or ice therapy
One helpful way on how to avoid golfer’s elbow is the application of either heating pad or ice pack over the affected area. Consider wrapping a towel around it so that it will not get in touch directly with the skin. For about 10 to 15 minutes, apply the heating pads or the ice packs every few hours.
Change posture and positioning
In case you discover that the cause of muscle injury is due to the sitting position or carrying heavy objects, changing the posture is a better way on how to avoid golfer’s elbow. Basically, doing this will allow proper movement.
Conventional Treatment for Golfer’s Elbow
How to avoid golfer’s elbow through conventional treatment usually requires diagnosis. Generally, the diagnosis for golfer’s elbow will depend on the medical history and physical examination. Moreover, pain and stiffness evaluation needs the doctor to apply pressure to the injured muscles.
Additionally, they will move the elbow, wrist, and fingers in different ways. In addition to that, X-ray and MRI are also performed some times.
When Is the Time to See a Doctor
If the following symptoms get more severe, then have an appointment with a doctor to make the necessary treatments.
- Tingling sensation
- Numbness of the fingers
- Weakness
- Swelling of the muscles
- Fever
- Redness
- Arm immobility
- Deformity
- A hot and inflamed elbow
- Inability to bend the elbow
Take pain reliever
Basically, a pain reliever such as acetaminophen or other nonsteroidal anti-inflammatory drugs is a good help in alleviating the pain associated with golfer’s elbow. Ibuprofen, aspirin or naproxen can reduce the pain and swelling. In order how to avoid golfer’s elbow by taking a pain reliever, it is highly recommended to take the meds just before the pain gets severe. Just don’t go beyond the recommended dosage and do not consume it for above 10 days.
Topical medication may also be applied to the affected elbow. Some doctor may also recommend corticosteroid injection or painkiller such as Lidocaine. Aside from that, there are also natural pain relievers available like the willow bark, cloves, and turmeric. However, pain relief and reduction of swelling through this method on how to avoid golfer’s elbow is only on a short term basis.
Surgery
If the pain or other symptoms are already severe, another way to consider how to avoid golfer’s elbow is through surgery. But, this method is rarely necessary. Surgery is a good choice if conventional treatment for 6 to 12 months does not take effect.
TENEX is generally a new approach to surgical treatment on how to avoid golfer’s elbow. Basically, the procedure just uses minimal invasion and ultrasound-based scar tissue removal within the area of pain on the tendons. But, still, more research and study is needed for this surgical approach.
How to Avoid Golfer’s Elbow – the Prevention
Basically, you can try the following ways in order to prevent the occurrence of golfer’s elbow:
- Light weightlifting activity or squeezing a tennis ball to strengthen the forearm muscles
- Slow down the golf swing so that the arm can absorb fewer shock
- Use proper technique for the prevention of muscle overloading
- Shift to lighter graphite clubs instead of golfing irons that are too heavy
- Stay hydrated before, during, and after the entire golf game
Generally, the way on how to avoid golfer’s elbow is to warm up prior to starting the golf game. This method will basically help in to flow the blood smoothly and, at the same time, elevates the temperature of the muscle. Moreover, warming up before the golf game aids in preparing the body for more intense movement.
Final Thoughts
Actually, the exercises involved in how to avoid golfer’s elbow aid in handling its symptoms the moment they arise. It is generally better to do these several times per day. Moreover, home remedies and prevention tips are also available to prevent the worsening of the condition.
Aside from that, a healthy diet, lots of rest, and exercising several times a week are the best routine to follow in relation to the occurrence of the golfer’s elbow. In just two weeks time, the symptoms may subside with just enough treatment. But, in case of improvement is still too far from reality, then it is time to decide to see a doctor.
