Get Back in the Swing: Top 5 Golfer’s Elbow Exercises for Athletes

Understanding Golfer’s Elbow

Golfer’s Elbow, medically known as Medial Epicondylitis, is characterized by inner elbow pain and tenderness, often radiating down the forearm. While it commonly affects golfers, tennis players, and weightlifters, anyone involved in repetitive tasks like typing or painting may also experience this condition.

The primary cause of Golfer’s Elbow is overuse, resulting in small tears in the tendons connecting the forearm muscles to the medial epicondyle, a bony bump on the inner side of the elbow. These tears lead to inflammation and discomfort.

Golfer’s Elbow Symptoms Include:

• Pain and tenderness on the inner side of the elbow.
• Weakness in the affected arm and difficulty gripping objects.
• Worsening pain when flexing or pronating the wrist.
• Stiffness and discomfort during and after physical activity.

Causes of Golfer’s Elbow

Golfer’s Elbow can affect not only golfers but also individuals involved in various activities that stress the forearm tendons leading to pain and discomfort near the inner elbow region. Understanding potential aggravating activities and causes is essential for effective management.

Here are some common causes of Golfer’s Elbow pain:

1. Repetitive Strain

   • The most common cause of Golfer’s Elbow is a repetitive strain on the forearm muscles and tendons. Activities that involve repeated wrist flexion and gripping, such as golf swings, tennis strokes, weightlifting, and repetitive computer use, can lead to micro-tears in the tendons over time.
2. Incorrect Technique
   • Poor technique in sports or other activities can contribute to the development of Golfer’s Elbow. When the wrist is not properly aligned during movements like a golf swing or tennis stroke, excessive stress is placed on the forearm tendons, increasing the risk of injury.
3. Overloading and Overexertion
   • Overloading the forearm muscles by using equipment that is too heavy or participating in activities without proper warm-up and conditioning can strain the tendons, leading to Golfer’s Elbow. Additionally, sudden or excessive exertion without proper rest and recovery may contribute to the development of the condition.
4. Age and Degeneration
   • As individuals age, tendons tend to lose some of their elasticity and become less resilient. This natural degeneration of tissues can make older individuals more susceptible to Golfer’s Elbow, even with less repetitive or strenuous activities.
5. Lack of Proper Conditioning
   • Inadequate conditioning and strength training of the forearm muscles can leave them more susceptible to injury. Weak muscles may not be able to handle the repetitive stresses placed on them during certain activities, increasing the risk of developing Golfer’s Elbow.
6. Sports and Activities
   • Apart from golf and tennis, other activities that involve repetitive wrist flexion and gripping, such as baseball, bowling, and racquetball, can contribute to Golfer’s Elbow. Additionally, activities like carpentry, painting, gardening, and typing can also strain the forearm tendons and lead to the condition.
7. Previous Injuries
   • A history of previous injuries to the elbow or forearm can make the area more vulnerable to Golfer’s Elbow. Scar tissue and altered mechanics from previous traumas can create imbalances and increase the likelihood of developing this overuse injury.

8. Poor Posture:

   • Poor posture, particularly when working at a computer or using handheld devices, can place additional stress on the forearm tendons, increasing the risk of Golfer’s Elbow.

Recognizing and addressing these activities and causes for Golfer’s Elbow is a significant first step toward managing the condition. Stay diligent and proactive in your approach to reduce the chances of encountering this stubborn injury. Seek the guidance of medical professionals or physical therapists to learn personalized prevention strategies and take control of your health.

Tennis Elbow vs Golfer’s Elbow

Tennis Elbow (lateral epicondylitis) and Golfer’s Elbow (medial epicondylitis) are both painful conditions affecting the elbow, but they involve different tendons and occur on opposite sides of the joint.

Understanding the key differences between these two conditions can help in proper diagnosis and treatment.

Tennis Elbow Symptoms:

1. Location of Pain
   • Tennis elbow causes pain and tenderness on the outer side of the elbow, specifically at the bony bump called the lateral epicondyle.
2. Affected Tendons
   • The condition involves inflammation of the extensor tendons, which are responsible for wrist and finger extension.
3. Activities
   • Repetitive movements involving gripping and wrist extension, common in sports like tennis, racquetball, and activities like typing and using a computer mouse, can lead to tennis elbow.
4. Symptoms
   • Pain worsens with activities involving gripping or lifting, and individuals may experience weakness in the affected arm.

Golfer’s Elbow Symptoms:

1. Location of Pain
   • Golfer’s elbow causes pain and tenderness on the inner side of the elbow, specifically at the bony bump called the medial epicondyle.
2. Affected Tendons
   • The condition involves inflammation of the flexor tendons, which are responsible for wrist and finger flexion.
3. Activities
   • Repetitive movements involving gripping and wrist flexion, common in sports like golf, baseball, and activities like carpentry and painting, can lead to Golfer’s Elbow.
4. Symptoms
   • Pain worsens with activities involving wrist flexion or pronation (turning the palm down towards the floor), and individuals may experience weakness in the affected arm.

Golfer’s Elbow Treatment Options

Alternative treatment options for Golfer’s Elbow aim to complement traditional approaches and promote healing while relieving pain in the affected area.

These alternative therapies can be considered in addition to conventional treatments such as rest, ice, physical therapy, and anti-inflammatory medications. It is essential to consult with a healthcare professional before trying any alternative treatment to ensure safety and effectiveness.

Here are some alternative treatment options for Golfer’s Elbow:

1. Golfer’s Elbow Exercises
   • Golfer’s Elbow exercises can not only help to reduce pain and inflammation, but also strengthen the forearm and elbow muscles to help prevent this condition from returning in the future.
   • An elbow strap can provide immediate reduction of elbow pain when performing tasks with the arm by redirecting the pressure away from the elbow. These straps are effective for short-term pain relief but should be used in conjunction with other treatments.

2. IASTM Therapy (Instrument Assisted Soft Tissue Mobilization)

   • This is a manual technique that involves using a specialized tool to apply pressure along the affected tendons and muscles. IASTM therapy can help reduce pain, improve function, and accelerate healing in individuals with Golfer’s Elbow, especially those with chronic or persistent symptoms.

   • Use the STICKON Stainless Steel Massage Tool to massage the muscles and tendons on the inside of the elbow for 3-5 mins (1x every other day).
   

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3. Voltaren Anti-Inflammatory Pain Gel
   • Voltaren Gel (Diclofenac Sodium) is an over-the-counter nonsteroidal anti-inflammatory gel that can be rubbed over the skin several times per day. It soaks through the skin and has anti-inflammatory effects on the soft tissues just below skin level. It works quite well on superficial muscles such as those found in the elbow. Speak with your medical doctor or physical therapist to see if this would be safe for you to use.
   

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4. Acupuncture
   • Acupuncture involves inserting thin needles into specific points on the body to promote healing and relieve pain. Some people find acupuncture beneficial for managing Golfer’s Elbow symptoms and reducing inflammation in the affected area.
5. Massage Therapy
   • Therapeutic massage can help reduce muscle tension, improve blood flow, and promote healing in the forearm muscles and tendons affected by Golfer’s Elbow.
   • Perform: 5-10 mins (1x/day)
6. Transcutaneous Electrical Nerve Stimulation (TENS)
   • TENS therapy uses a specific device that delivers low-voltage electrical currents to the skin, which can help reduce pain and promote muscle relaxation in the affected area. TENS units can be purchased easily from online retailers such as Amazon.
     

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7. Extracorporeal Shockwave Therapy (ESWT)
   • ESWT is a non-invasive procedure that uses shockwaves to stimulate healing in the affected tendons. It has shown promising results in treating chronic tendinopathies like Golfer’s Elbow, but must be performed by a licensed medical professional.
8. Platelet-Rich Plasma (PRP) Therapy
   • PRP therapy involves injecting a concentrated solution of the patient’s own platelets into the affected area to promote tissue repair and reduce inflammation.

9. Therapeutic Ultrasound

   • Ultrasound therapy uses high-frequency sound waves to penetrate deep into the tissues, promoting blood flow and healing in the affected area.

10. Cryotherapy (Cold Pack)

    • Cold therapy can be effective with pain relief and reducing inflammation in the irritated tissue. Use for 5-10 minutes (2x/day). 

    

    

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