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Golfer’s Elbow, medically known as Medial Epicondylitis, is a common condition that can affect anyone who repeatedly uses their wrists or clenches their fingers, but is most commonly associated with golfers. It is characterised by pain and inflammation where the tendons of the forearm muscles attach to the bony bump on the inside of the elbow, often spreading into the forearm and wrist.
Symptoms of Golfer’s Elbow and when to seek medical help
Pain and tenderness: Usually felt on the inner side of the elbow, the pain can sometimes extend along the inner side of the forearm. This pain can sometimes extend along the inner side of the forearm, and it typically worsens with certain movements, such as gripping or lifting. The pain may start as mild and gradually increase over weeks or months. It may also be more pronounced first thing in the morning or following physical activity.
Stiffness: Individuals with Golfer’s Elbow often experience stiffness in the affected elbow. This stiffness can make it difficult to make a fist or grip an object. It may also be accompanied by a feeling of warmth or swelling in the elbow area.
Weakness: Weakness in the hands and wrists is another symptom associated with Golfer’s Elbow. This weakness may make it difficult to hold, grip, or lift objects, and it may be more noticeable when performing activities that involve the use of the forearm muscles.
Numbness or tingling: Some people with Golfer’s Elbow experience numbness or a tingling sensation that radiates into one or more fingers, usually the ring and little fingers. This sensation is caused by the inflammation of the elbow tendons, which can affect the nerves that run through the arm.
Preventing Golfer’s Elbow
Preventing Golfer’s Elbow involves a combination of proper technique, adequate rest, and specific exercises:
Proper swing mechanics: The way you swing a golf club can have a significant impact on the stress placed on your elbow. This includes maintaining a smooth swing motion without abrupt changes in direction, keeping a relaxed grip on the club to avoid unnecessary tension in the forearm muscles, and using the whole body to power the swing rather than just the arms.
Importance of rest and recovery: Like any physical activity, golf requires periods of rest and recovery to allow the muscles and tendons to heal from the micro-tears that occur during intense activity. Playing multiple rounds of golf without adequate rest in between can lead to overuse injuries, including Golfer’s Elbow. If you start to feel pain in your elbow during or after playing, it’s a sign that you need to rest.
Warming up before playing: Warming up increases blood flow to the muscles, making them more flexible and less prone to injury. A good warm-up for golf might include a few minutes of light cardio activity, such as brisk walking or jogging, followed by stretching exercises for the upper body and arms. This prepares the muscles and tendons for the activity to come and can help prevent injuries like Golfer’s Elbow.
Stretching and Strengthening Exercises
Incorporating specific exercises into your routine can help prevent Golfer’s Elbow. These exercises aim to strengthen the muscles of the forearm, improve flexibility, and enhance the stability of the elbow joint:
Wrist Curls
Explanation: Wrist curls target the muscles in the forearm that control wrist movement. Strengthening these muscles can help prevent Golfer’s Elbow.
Instructions: Hold a light weight (such as a dumbbell) in your hand with your palm facing upwards. Rest your forearm on a table or your knee, ensuring your wrist and the weight are hanging over the edge. Slowly curl the weight towards your body using only your wrist, then lower it back down.
Frequency: Perform 2 sets of 10-15 repetitions for each hand, 3 times a week.
Reverse Wrist Curls
Explanation: Reverse wrist curls work the same muscles as wrist curls but in a different way, providing a comprehensive workout for the forearm.
Instructions: Similar to the wrist curl, but with your palm facing downwards. Hold a light weight, rest your forearm, and slowly lift the back of your hand towards your body using only your wrist, then lower it back down.
Frequency: Perform 2 sets of 10-15 repetitions for each hand, 3 times a week.
Resistance Band Flexion
Explanation: This exercise uses a resistance band to strengthen the forearm muscles and improve wrist flexibility.
Instructions: Hold a resistance band with both hands, palms up. Keeping your forearms stationary, flex your wrists upward against the resistance, then slowly lower them back down.
Frequency: Perform 2 sets of 10-15 repetitions, 3 times a week.
Resistance Band Extension
Explanation: This is the reverse movement of the resistance band flexion, working the forearm muscles from a different angle.
Instructions: Hold a resistance band with both hands, palms down. Keeping your forearms stationary, lift the back of your hands towards your body against the resistance, then slowly lower them back down.
Frequency: Perform 2 sets of 10-15 repetitions, 3 times a week.
Isometric Wrist Flexion and Extension
Explanation: Isometric exercises can strengthen the muscles and tendons around the elbow without placing undue stress on the joint.
Instructions: Press your palm against a stationary object, such as a wall, in both a flexed and extended position. Hold the position for several seconds without moving your wrist.
Frequency: Hold each position for 10-15 seconds, repeat 5-10 times, 3 times a week.
Treatment Options for Golfer’s Elbow
Minimally Invasive Treatments
Coreflex Injections: MSMC offers Coreflex injections that stimulate healing, reduce inflammation, and enhance joint functionality. They provide an alternative to invasive procedures or prolonged medication use.
Platelet-Rich Plasma Therapy: A treatment that uses the patient’s own blood platelets to promote healing of injured tendons, ligaments, muscles, and joints. This can be particularly effective for conditions like Golfer’s Elbow where tendon inflammation is a primary concern.
Viscosupplementation: This procedure involves injecting a gel-like fluid into a joint to supplement the viscous properties of synovial fluid. It can help in reducing pain and improving the joint’s range of motion.
Non-Invasive/Non-Surgical Treatments
The clinic specialises in a non-surgical approach to pain management. This is particularly beneficial for conditions like Golfer’s Elbow, where the emphasis is on providing sustained, long-lasting pain relief without the need for invasive procedures.
Radio-Frequency Therapy: A therapeutic method designed to stimulate healing and manage pain by using RF signals.
Low-Level Laser Therapy: This therapy employs specific light wavelengths to interact with tissues, effectively treating a range of musculoskeletal conditions, reducing inflammation, and accelerating wound healing.
Exercise Prescription & Performance Enhancement
MSMC Clinic offers tailored exercise regimens designed to strengthen the affected area and prevent future injuries. For conditions like Golfer’s Elbow, this can ensure that the muscles and tendons around the elbow are strong and flexible.
Conclusion
Preventing and managing Golfer’s Elbow involves understanding its causes, recognising symptoms early, and implementing preventive measures such as proper technique, rest, and targeted exercises. If symptoms persist, professional medical treatments are available. Consult with a sports medicine specialist for personalised advice.
