Golfer’s elbow—fun name, not-so-fun condition. If you’ve ever had a sharp, nagging pain on the inside of your elbow, chances are you’ve run into this frustrating injury. And here’s the kicker: you don’t even have to play golf to get it! It’s a common problem for anyone who relies on repetitive arm motions—whether you’re swinging a golf club, lifting weights, or typing away at your desk.
In this guide, we’ll break down what golfer’s elbow is all about, how to prevent it, and what you can do to bounce back if you’re already feeling the pain. I’ll also cover some expert-backed exercises and treatment options that’ll have you back to swinging, lifting, or just living pain-free as quickly as possible.
What Is Golfer’s Elbow?
Golfer’s elbow, officially known as medial epicondylitis, is an overuse injury that affects the tendons on the inside of your elbow. This area is where the tendons of your forearm muscles attach to the bony bump on the inner part of your elbow. These tendons can become inflamed or even damaged when you put too much strain on them—think repeated gripping, flexing, or rotating of your wrist and fingers.
Common Symptoms
- Pain on the inner elbow: This is the hallmark sign. It may start as a dull ache and progress to a sharper, more intense pain.
- Weakness in your hand or wrist: Simple tasks like gripping objects or turning a doorknob may become difficult.
- Stiffness: You might feel it when trying to fully extend your arm.
- Tingling or numbness: This can sometimes radiate down your forearm and fingers, especially the ring and pinky fingers.
While it’s called “golfer’s” elbow, many people develop this injury without ever stepping foot on a golf course. Weightlifters, tennis players, baseball pitchers, and even desk workers are all at risk. If you do any activity that involves repeated wrist flexion or gripping, you might be setting yourself up for this issue.
What Causes Golfer’s Elbow?
The root cause of golfer’s elbow is repetitive stress on the tendons in your forearm. This stress leads to tiny tears in the tendons, which cause inflammation and pain. Here’s a breakdown of some of the main culprits:
1. Repetitive Motions
Any action that requires frequent use of your wrist and forearm muscles can strain those tendons. Sports like golf, tennis, and baseball are prime offenders, but even things like gardening, painting, or typing for long periods can put your elbow at risk.
2. Poor Technique
In sports, poor technique can exacerbate the problem. For example, gripping a golf club or racket too tightly or using poor form when lifting weights can overload the tendons, leading to injury.
3. Weak or Tight Muscles
Weak or imbalanced muscles in your forearm and upper arm can increase the strain on your tendons, making them more prone to injury. Tight muscles and tendons that aren’t stretched regularly are also at higher risk for inflammation.
How To Prevent Golfer’s Elbow
Preventing golfer’s elbow isn’t rocket science, but it does require a bit of effort and mindfulness, especially if you’re engaging in activities that put your elbow to the test.
1. Strengthen Your Forearms
One of the best things you can do to prevent golfer’s elbow is to strengthen the muscles around your elbow. Strong muscles help absorb some of the forces that would otherwise stress your tendons. Here are a couple of easy exercises to build that strength:
- Wrist Curls: Use light dumbbells or even a resistance band. With your palm facing up, curl the weight up by bending at the wrist, then slowly lower it down.
- Reverse Wrist Curls: Same as above, but with your palm facing down.
Doing these exercises 2-3 times a week can go a long way in building tendon resilience.
2. Stretch Regularly
Regular stretching keeps the tendons and muscles flexible, reducing the risk of tightness and strain. One simple stretch involves extending your arm out in front of you with your palm facing up. With your other hand, gently pull back on your fingers, holding for about 20-30 seconds. Repeat with your palm facing down to stretch both sides of your forearm.
3. Focus on Proper Technique
Whether you’re lifting weights or perfecting your swing, focusing on proper form is crucial. Avoid jerky movements and make sure you’re using the correct posture to minimize strain on your elbow. If you’re not sure about your technique, don’t hesitate to get help from a coach or trainer.
4. Take Breaks
If your job or hobby involves repetitive motions, remember to take regular breaks. Rest gives your tendons time to recover and can prevent overuse injuries from cropping up in the first place. Aim for a quick stretch or shakeout every 30 minutes or so.
Treatment Options: How To Recover From Golfer’s Elbow
If you’re already feeling the pain of golfer’s elbow, don’t panic. While it can be stubborn, golfer’s elbow is highly treatable with a bit of time and the right approach.
1. Rest and Ice
The first step in recovery is to take a break from any activities that are causing or worsening your symptoms. Ice can also help reduce inflammation. Apply an ice pack to your elbow for 15-20 minutes at a time, several times a day, especially after activity.
2. Stretching and Strengthening
Once the initial pain starts to subside, begin incorporating gentle stretches and strengthening exercises (like the wrist curls mentioned earlier) to promote healing. Be careful not to jump back into intense activity too quickly; ease into things gradually.
3. Physical Therapy
If your symptoms persist, physical therapy can be a game-changer. A therapist can tailor exercises specifically to your needs and help guide you through the recovery process. Techniques like soft tissue massage, dry needling, or shockwave therapy may also help speed up your recovery.
4. Bracing or Taping
Wearing a brace or using kinesiology tape can offload some of the stress on your tendons while they heal. These tools can provide support during activity and prevent further damage to the tendons.
5. Eccentric Exercises
Research shows that eccentric exercises (where the muscle lengthens under tension) can be particularly effective for tendon injuries like golfer’s elbow. One example is the eccentric wrist curl, where you slowly lower a weight after curling it up, focusing on controlled, slow movements.
6. Medications
Over-the-counter pain relievers like ibuprofen or naproxen can help with pain and inflammation, but they shouldn’t be relied on long-term. If your pain is severe, a doctor might recommend other treatments like corticosteroid injections, but this is typically reserved for more stubborn cases.
Time to Get Back in the Game
Dealing with a golfer’s elbow can be frustrating, especially if it’s keeping you from the activities you love. But with the right preventative measures and treatment plan, you can recover and get back to doing what you enjoy without the nagging pain. Keep in mind that healing takes time, so be patient and stay consistent with your rehab exercises. The goal is to not only get rid of the pain but to also come back stronger!
FAQs
1. Can golfer’s elbow heal on its own?
In some cases, yes—mild cases can improve with rest and conservative treatments like ice and stretching. However, if symptoms persist for several weeks, it’s best to consult a healthcare professional.
2. How long does it take to recover from golfer’s elbow?
Recovery times vary, but most people see improvement within 6-12 weeks with proper care. More severe cases may take longer.
3. Can I still work out with golfer’s elbow?
It’s important to avoid activities that aggravate your symptoms. Focus on lower body exercises or activities that don’t stress your elbow until the pain subsides.
About ADAPT Recharge
At ADAPT Recharge, we’re a team of highly skilled physical therapists and chiropractors dedicated to helping you feel your best. Whether you’re dealing with golfer’s elbow, sports injuries, or just want to optimize your movement, we’re here to guide you every step of the way. Our goal is to get you back to doing what you love, pain-free.
If you’re struggling with golfer’s elbow or any other injury and need more personalized care, we’re offering a free 30-minute consultation. Our experts can assess your condition and recommend the best course of action. Ready to start feeling better?
Click here to book your free consultation!
