Get the Low Down on Golfer’s Elbow

A persistent pain on the inside of your elbow is a possible sign of golfer’s elbow, also known as medial epicondylitis.

It’s a common injury for anyone (not just golfers) who frequently does activities involving repetitive and forceful movements of the arm and wrist, including twisting, bending, gripping, and lifting. It can affect tennis players, baseball pitchers, construction workers, carpenters, and even those who type a lot on a computer.

What Causes Golfer’s Elbow?

Most of the muscles that control the movement of your wrist and fingers are anchored by tendons on a bony projection on the inside of your elbow called the medial epicondyle.

Gripping something with your hand, twisting your wrist or arm (e.g. when using a screwdriver or swinging a tennis racket), or lifting a heavy object such as a dumbbell puts strain on these tendons.

Normally, the tendons can handle it just fine. The problem sets in if the tendons become overloaded or overused. This can happen in circumstances such as:

• You suddenly increase the intensity or frequency of arm/wrist movements. For example, if you get a new job that requires frequent lifting, or you start playing tennis every day.
• You don’t get enough time to rest and recover after an intense activity.
• Poor form in sports like tennis or golf also strains elbow tendons, as does improper technique during everyday activities like typing.
• Lifting heavier weights than your muscles and tendons can handle.

At first, you may experience mild soreness and tenderness after an activity or the following day.

Over time, as the tendons start to tear from the repeated stress, you may experience persistent pain and forearm weakness that affects your sports performance or ability to do your job. Movements like gripping with your fingers or flexing your wrist can become excruciatingly painful.

While anyone who does repetitive arm and wrist movements can get golfer’s elbow, certain risk factors increase the chances of injury. These include being over 40 years old (tendons wear down with age), being a smoker, or having underlying health conditions like diabetes.

Treating Golfer’s Elbow

A physical examination is usually enough for a specialist to diagnose medial epicondylitis. They’ll check for signs of pain, swelling, and reduced forearm strength and flexibility. In some cases, they may recommend a scan, like an X-ray, to rule out other causes of elbow pain.

Once you’ve been positively diagnosed, the best thing for golfer’s elbow is physio. Treatments like corticosteroid injections can provide quick relief from the pain, but they don’t address the underlying problem and can even hinder healing and lead to worse outcomes.

Getting physio for golf elbow helps you heal faster and get your arm back to full function. It also lowers the risk of complications or re-injury.

Your physio will likely ask you to dial back your physical activity to avoid aggravating the injury. Depending on the severity of the damage to your tendons, that may mean a complete pause for a few weeks or reduced intensity. For example, you may need to lift lighter weights, use aids like straps to reduce strain on your elbows, cut back your training time, or work fewer hours.

Best Home Exercises for Golfer’s Elbow

As you work with a physio, there are also some exercises you can safely do at home when dealing with golfer’s elbow.

• Hand squeeze – you’ll need something you can grip in your hand, like a towel, a small ball, or a hand gripper. Squeeze and hold for 30 seconds, then slowly release. Repeat 10-15 times.
• Wrist flexion – you’ll need a small dumbbell or strap. Place your hand on a flat surface like the arm of a chair with your palm facing upward. Hold the dumbbell or strap in your hand and slowly flex your wrist upwards without moving your arm, then slowly bring it back down. Do 3 sets of 10 reps each.
• Pronation – this exercise conditions the tendons to repeated twisting of the arm and wrist. Place your forearm flat on a surface with your elbow at 90 degrees. Grip the end of a small dumbbell in your hand (you can also use any weighted object like a hammer, glass bottle, or broomstick) and slowly rotate your hand from side to side. Make sure all movement comes from your wrist and forearm.

Get Tailored Treatment for Golfer’s Elbow at Ace Sports Clinic Malvern

At Ace, we have a team of experts who work together to get to the root cause of your injury and provide a personalised treatment program that alleviates pain, speeds up recovery, and reduces the chances of recurrence.

We offer a number of therapies, including osteopathy and physiotherapy, that we tailor to your specific needs and the nature of your injury.

Give us a call on 1-833-266-5223 to talk to a physio about a treatment plan for your golfer’s elbow injury.

Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs and circumstances.