Get Rid Of Chronic Golfer’s Elbow Forever – Here’s How

Golfer’s elbow, also known as medial epicondylitis, is a common condition that causes pain and inflammation in the tendons that connect the forearm muscles to the elbow. Chronic golfer’s elbow is a more severe and persistent form of this condition that can greatly impact a golfer’s game and quality of life.

While it may seem like a golfer’s-only issue, chronic golfer’s elbow can affect anyone who frequently uses their wrist and hand, such as carpenters, gardeners, and even office workers who type on a keyboard all day.

In this article, we’ll discuss the causes of chronic golfer’s elbow, effective treatments, and exercises to help relieve pain and prevent the condition from recurring. So, whether you’re a golfer or not, keep reading to learn how to get rid of chronic golfer’s elbow forever.

What is Chronic Golfer’s Elbow?

Chronic Golfer’s Elbow, also known as medial epicondylitis, is a type of overuse injury that affects the tendons on the inside of the elbow. It’s commonly caused by repetitive or forceful wrist and finger motions, such as those used in golf swings, racket sports, or manual labor. The condition is characterized by pain and tenderness on the inside of the elbow that can radiate down the forearm, weakened grip strength, and stiffness in the elbow joint.

Chronic Golfer’s Elbow is different from acute Golfer’s Elbow, which is a sudden injury that occurs due to trauma or forceful impact. Chronic Golfer’s Elbow develops gradually over time and can become a long-term or permanent problem if left untreated.

Medial epicondylitis is caused by repeated stress and strain on the tendons that attach to the medial epicondyle, the bony bump on the inside of the elbow. These tendons are responsible for flexing and bending the wrist and fingers. When they become damaged or inflamed, it can result in Chronic Golfer’s Elbow.

Despite its name, Chronic Golfer’s Elbow is not limited to golfers. Anyone who performs repetitive or forceful wrist and finger motions can develop the condition, including tennis players, carpenters, painters, and computer users. It’s essential to understand the causes, symptoms, and treatment options for Chronic Golfer’s Elbow to prevent long-term damage and maintain a healthy and active lifestyle.

Symptoms of Chronic Golfer’s Elbow

1. Pain: The most common symptom of chronic golfer’s elbow is pain on the inside of the elbow that may radiate to the forearm and wrist. The pain may worsen when grasping or twisting objects, and may be accompanied by weakness in the affected arm.

2. Tenderness: The affected area may be tender to the touch and feel warm and swollen. This is due to inflammation caused by the injury.

3. Numbness and Tingling: In some cases, chronic golfer’s elbow may cause numbness and tingling in the affected arm and fingers. This is due to irritation of the nerves that run through the elbow.

4. Stiffness: The elbow joint may feel stiff and difficult to move, especially in the morning or after a period of rest. This may also be accompanied by a decreased range of motion in the affected arm.

If you experience any of these symptoms, it is important to seek medical attention to properly diagnose and treat chronic golfer’s elbow.

How is Chronic Golfer’s Elbow Diagnosed?

Physical Examination: A doctor will examine your arm and elbow to determine if there is any swelling, tenderness, or pain. They may also ask you to perform certain movements to test the strength and flexibility of your arm and hand.

Medical History: Your doctor will ask you about your medical history and any activities or sports you participate in that may have contributed to the development of your chronic golfer’s elbow.

Imaging Tests: Your doctor may order an X-ray or MRI to confirm the diagnosis and rule out other conditions such as fractures or tears.

Electromyography (EMG): In some cases, an EMG may be ordered to assess the function of the nerves in your arm and hand.

It is important to seek medical attention if you are experiencing symptoms of chronic golfer’s elbow. Your doctor can determine the cause of your pain and develop an appropriate treatment plan.

Is Chronic Golfer’s Elbow the same as Tennis Elbow?

While Chronic Golfer’s Elbow and Tennis Elbow may seem similar, they are actually two distinct conditions. Both conditions involve pain and inflammation in the elbow, but the location of the pain differs. Chronic Golfer’s Elbow affects the inner side of the elbow, while Tennis Elbow affects the outer side of the elbow.

Another difference is that Chronic Golfer’s Elbow is caused by repetitive movements of the wrist and fingers, whereas Tennis Elbow is caused by repetitive movements of the forearm muscles.

It is important to accurately diagnose which condition you are experiencing in order to receive the proper treatment. If you are unsure about your symptoms, it is best to consult with a medical professional.

Causes of Chronic Golfer’s Elbow

Repetitive Motion: Chronic golfer’s elbow is caused by repetitive motion that results in the wear and tear of the tendons in the elbow.

Improper Form: Incorrect form or technique while playing golf can also put excess strain on the tendons in the elbow and lead to chronic golfer’s elbow.

Age: As we age, our tendons lose their elasticity and become more susceptible to injury. This makes older golfers more prone to chronic golfer’s elbow.

Overuse: Overuse of the tendons in the elbow due to excessive golfing or other activities that involve the same repetitive motion can cause chronic golfer’s elbow.

Existing Injuries: Existing injuries to the wrist, forearm, or elbow can also contribute to the development of chronic golfer’s elbow.

Repetitive Strain Injury

Repetitive strain injury (RSI) is one of the most common causes of chronic golfer’s elbow. It occurs due to repetitive motions that cause strain on the muscles, tendons, and joints in the arm. When the same motion is repeated over and over again, it can lead to microscopic tears in the tendons that connect the muscles to the elbow.

Golfer’s elbow is particularly common among golfers and other athletes who frequently use their arms for swinging and throwing motions. This can put a significant amount of strain on the elbow, leading to inflammation and pain. Over time, this can develop into a chronic condition that requires treatment.

Other activities that can cause RSI include typing, using a computer mouse, and performing manual labor. People who engage in these activities for extended periods of time are at an increased risk of developing chronic golfer’s elbow.

Incorrect Technique and Form

Incorrect technique and form while playing golf can lead to golfer’s elbow. If you don’t use proper form when swinging your golf club, you may put undue stress on the tendons in your elbow. Beginners or those who try to increase their swing speed are more prone to developing this condition. Incorrect technique or form can also occur due to improper equipment such as using clubs that are too short or too long.

It is important to take golf lessons and learn the proper technique to avoid this condition. Seek guidance from an experienced golf instructor to learn the correct grip, posture, and swing mechanics. Also, ensure that your equipment is suitable for your size and swing.

If you experience any discomfort while playing golf, stop immediately and seek advice from a professional to avoid developing a more severe condition.

Treatments for Chronic Golfer’s Elbow

If you are experiencing chronic golfer’s elbow, there are several treatment options available to alleviate your symptoms and promote healing. The following are some of the most common treatments:

Rest and Ice: The first step in treating chronic golfer’s elbow is to rest the affected area and apply ice to reduce swelling and pain. It’s important to avoid activities that aggravate the condition until the pain subsides.

Physical Therapy: Physical therapy can help improve flexibility and strengthen the muscles in the affected area. A physical therapist can also teach you exercises and stretches to perform at home to help alleviate your symptoms.

Medications: Over-the-counter pain relievers such as ibuprofen and acetaminophen can help relieve pain and reduce inflammation. In more severe cases, your doctor may prescribe stronger pain medications or corticosteroid injections to reduce inflammation.

While these treatments can be effective, it’s important to consult with a healthcare professional to determine the best course of action for your specific case. With the right treatment plan, you can recover from chronic golfer’s elbow and get back to your favorite activities pain-free.

Rest and Ice Therapy

Rest is a crucial component of treating chronic golfer’s elbow. This means avoiding activities that cause pain, and allowing the affected tendons to rest and heal. In some cases, a brace or splint may be recommended to limit movement and reduce strain on the elbow.

Ice therapy can help reduce pain and swelling associated with chronic golfer’s elbow. Applying an ice pack to the affected area for 15-20 minutes at a time, several times a day, can help relieve discomfort and promote healing. However, it is important not to apply ice directly to the skin, as this can cause frostbite.

Physical therapy can help alleviate symptoms and restore strength and flexibility to the affected tendons. A physical therapist can teach exercises to strengthen the muscles and tendons around the elbow and help improve range of motion. They may also use techniques such as massage or ultrasound therapy to promote healing.

Medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) can help relieve pain and reduce inflammation associated with chronic golfer’s elbow. Topical creams or gels containing NSAIDs can also be applied directly to the affected area. In some cases, corticosteroid injections may be recommended to reduce inflammation and provide temporary relief.

It is important to note that while these treatments can be effective for many people, they may not be appropriate for everyone. In severe cases, surgery may be necessary to repair or remove damaged tissue in the elbow.

Physical Therapy and Exercises

Physical therapy and exercises can help to reduce pain, improve strength, and prevent further injury to the elbow.

Stretching exercises: Stretching exercises can help to improve flexibility and reduce stiffness in the elbow. These exercises can include wrist extensions, wrist flexions, forearm pronations, and forearm supinations.

Strengthening exercises: Strengthening exercises can help to improve the strength of the muscles in the forearm and elbow. These exercises can include wrist curls, reverse wrist curls, and wrist pronation and supination with weights.

Manual therapy: Manual therapy can include massage, myofascial release, and trigger point therapy. These techniques can help to reduce pain, increase flexibility, and improve circulation in the affected area.

Ultrasound therapy: Ultrasound therapy uses sound waves to generate heat and increase blood flow to the affected area. This can help to reduce pain and promote healing.

Eccentric exercises: Eccentric exercises involve lengthening the muscle as it contracts. This type of exercise has been shown to be effective in treating chronic tendinopathy, including golfer’s elbow.

Physical therapy and exercises should be performed under the guidance of a licensed healthcare professional. They may also recommend the use of braces, splints, or other supportive devices to help reduce stress on the elbow during activity.

Preventing Chronic Golfer’s Elbow

Warm-up: Before playing golf, warm-up for 10-15 minutes with some light exercises and stretches.

Proper Technique: Learn and use proper techniques while playing golf. Take lessons from a professional coach to avoid incorrect form.

Gradual Progression: Gradually increase the intensity and frequency of your golf practice, rather than suddenly jumping to a high level.

Equipment: Use the appropriate golfing equipment that is tailored to your body and skill level. Consider getting a grip size that suits your hand size.

Rest and Recovery: Take breaks and rest your body after playing. If you experience pain or discomfort, stop playing and allow your body to recover.

Proper Technique and Form

One of the most important ways to prevent chronic golfer’s elbow is to use proper technique and form while playing golf. This includes using the correct grip, stance, and swing technique.

It’s important to start with a proper warm-up routine before playing to avoid injury. This can include stretching exercises and gradually increasing the intensity of swings.

When playing golf, it’s essential to avoid overuse by taking breaks between swings and not playing too frequently.

Using the right equipment, such as golf clubs that fit your size and skill level, can also help prevent injuries.

Lastly, working with a golf instructor to refine your technique and form can be very beneficial in preventing chronic golfer’s elbow.

Stretching and Strengthening Exercises

Stretching: Performing regular stretching exercises can help improve flexibility and reduce the risk of injury. Consider doing wrist flexor stretches, forearm stretches, and triceps stretches to help prevent chronic golfer’s elbow.

Strengthening: Strengthening exercises can help improve the strength of the forearm muscles and reduce the strain on the tendons. Consider doing wrist curls, reverse wrist curls, and forearm pronation and supination exercises to help prevent chronic golfer’s elbow.

Eccentric Exercises: Eccentric exercises involve lengthening the muscle while it is under tension. Research has shown that eccentric exercises can be an effective treatment for chronic golfer’s elbow. Consider doing eccentric wrist curls and eccentric pronation and supination exercises to help prevent and treat chronic golfer’s elbow.

Exercises for Chronic Golfer’s Elbow Relief

If you suffer from chronic golfer’s elbow, incorporating specific exercises into your routine can help alleviate pain and improve mobility. Here are some exercises to try:

Wrist Curls: Hold a light weight in your hand with your palm facing up. Slowly curl your wrist up and down, completing 3 sets of 10 repetitions on each arm.

Reverse Wrist Curls: Hold a light weight in your hand with your palm facing down. Slowly curl your wrist up and down, completing 3 sets of 10 repetitions on each arm.

TheraBand Flexbar Exercises: The TheraBand Flexbar is a specialized exercise tool that can help strengthen the muscles in your forearm. Try incorporating exercises such as wrist twists and reverse twists into your routine.

Finger Extensions: Place a rubber band around your fingers and open your hand against the resistance of the band. Complete 3 sets of 10 repetitions on each hand.

Remember to start slowly and gradually increase your repetitions and weight as your strength improves. If you experience pain during any of these exercises, stop immediately and consult with a medical professional.

Wrist Flexor Stretch

Golfer’s elbow is caused by repetitive movements of the wrist and forearm, which can cause inflammation and pain in the inner elbow. One effective exercise for reducing pain and preventing further injury is the wrist flexor stretch.

To perform this stretch, start by extending your affected arm out in front of you, with your palm facing down. Use your other hand to gently pull your fingers back towards your wrist until you feel a stretch in your forearm. Hold this position for 30 seconds, then release and repeat on the other arm. You can do this stretch several times a day to help alleviate pain and improve flexibility.

It’s important to remember to stretch gently and not push your body beyond its limits. If you experience any pain or discomfort while doing this or any other exercise, stop immediately and consult with a healthcare professional.

Stretching can be a valuable part of a comprehensive treatment plan for chronic golfer’s elbow, and can help reduce pain and improve range of motion over time.

Reverse Wrist Curl

The reverse wrist curl is an exercise that targets the wrist extensors, the muscles on the top of the forearm that are often weak in people with golfer’s elbow. To perform this exercise:

• Hold a light dumbbell in one hand, with your palm facing down and your forearm resting on a bench or table.
• Bend your wrist upward, lifting the weight toward your forearm.
• Slowly lower the weight back down to the starting position.
• Repeat for 3 sets of 10-15 repetitions, gradually increasing the weight as your strength improves.
• Switch to the other hand and repeat.

It is important to use proper form during this exercise to avoid injury. Keep your forearm still throughout the movement and use only your wrist to lift the weight. Do not use momentum or swing the weight.

Incorporating the reverse wrist curl into your regular workout routine can help improve wrist and forearm strength, reducing the risk of golfer’s elbow and promoting overall arm health.

TheraBand FlexBar Twist

TheraBand FlexBar Twist is a popular exercise that can help strengthen the muscles and tendons in the forearm, wrist, and elbow. It is a simple exercise that can be done anywhere and requires only a small piece of equipment.

To perform the exercise, hold the TheraBand FlexBar with both hands, palms facing down. Twist the bar in one direction, then back the other way. Repeat the motion for several repetitions. This exercise can be done with different levels of resistance, depending on your strength and fitness level.

The TheraBand FlexBar Twist is particularly effective for those with chronic golfer’s elbow, as it targets the wrist flexors and extensors. It can also help prevent future injuries by strengthening the muscles that support the elbow joint.

It is important to start with a light resistance and gradually increase the resistance over time. It is also important to perform the exercise correctly and to avoid any pain or discomfort. If you experience any pain or discomfort during the exercise, stop immediately and consult a medical professional.

Frequently Asked Questions