Understanding Golfer’s Elbow and How to Relieve It

Golf may seem like a low-impact sport, but the strain on certain tendons can lead to injuries, particularly in the elbow. One of the most common elbow injuries for golfers is “golfer’s elbow,” or medial epicondylitis. Although it’s frequently associated with golfers, this condition can affect anyone who regularly uses a repetitive gripping or wrist-flexing motion, such as tennis players, baseball players, carpenters, and those who frequently lift weights. Let’s dive into what golfer’s elbow is, why it happens, and, most importantly, how you can relieve it and get back to your game pain-free.

What is Golfer’s Elbow?

Golfer’s elbow is a condition that affects the tendons on the inside of your elbow. Specifically, it involves inflammation of the tendons that attach to the bony bump on the inner side of your elbow, called the medial epicondyle. When these tendons become overused or strained, it can lead to pain, tenderness, and sometimes stiffness in the elbow. This pain often extends along the inside of the forearm, making activities like gripping, lifting, or even turning a doorknob uncomfortable.

Common Causes of Golfer’s Elbow

The most frequent cause of golfer’s elbow is repetitive stress. Any motion that puts strain on the forearm and wrist muscles—like swinging a golf club—can contribute to the injury. Activities such as weightlifting, throwing, or even using hand tools repetitively can also lead to this condition. Golfers with improper form or technique may be especially vulnerable to developing golfer’s elbow, as can individuals who suddenly increase the intensity or frequency of these movements without giving their muscles and tendons adequate time to adjust.

Symptoms to Watch For

Some of the most common symptoms of golfer’s elbow include:

• Pain and tenderness on the inner side of the elbow.

• Stiffness in the elbow, especially when trying to make a fist.

• Weakness in the hands or wrists.

• Numbness or tingling that may radiate down the arm.

These symptoms might seem mild at first, but they can become more severe over time, potentially sidelining you from the sports or activities you love if left untreated.

How to Relieve and Treat Golfer’s Elbow

Recovery from golfer’s elbow involves a combination of rest, targeted exercises, and sometimes physical therapy. Here are the most effective methods for relieving the pain and supporting your recovery:

Rest and Avoid Aggravating Activities

Rest is essential in the initial stages of golfer’s elbow. Avoid activities that involve gripping, twisting, or lifting heavy objects, especially with a bent wrist. By reducing strain on the tendons, you give your body a chance to begin healing.

Ice Therapy

Applying ice to the inner elbow for 15–20 minutes every few hours can help reduce inflammation and pain. Wrap the ice in a cloth or use an ice pack, but avoid applying it directly to the skin to prevent irritation.

Wrist and Forearm Stretches

Gentle stretching can improve flexibility and relieve tension in the muscles and tendons of the forearm. Try these exercises:

• Wrist Flexor Stretch: Extend your arm with your palm facing up, then gently pull your fingers down with the opposite hand.

• Wrist Extensor Stretch: Hold your arm straight with your palm facing down, then gently pull your fingers back.

Strengthening Exercises

Gradual strengthening of the wrist and forearm can help prevent recurrence. Start with light weights or resistance bands to strengthen the forearm muscles:

• Wrist Curls: Hold a light dumbbell in your hand, palm facing up. Slowly curl your wrist up and down.

• Reverse Wrist Curls: This time, keep your palm facing down and curl the weight upward.

                 • Pronation/Supination: Hold a light dumbbell in your hand with arm outstretched in

      front of you and twist your forearm as far as you can in each direction.                         

Use a Supportive Brace

An elbow brace can relieve pressure on the tendons and give additional support during activities. Braces designed specifically for medial epicondylitis (golfer’s elbow) can alleviate pain and help prevent reinjury.

Improve Your Form

If your golfer’s elbow is sports-related, work with a coach or trainer to refine your technique and avoid improper movements. Small adjustments in your grip, posture, and swing can significantly reduce strain on your elbow.

Physical Therapy

For persistent cases, consult a physical therapist who can guide you through advanced exercises and provide modalities such as ultrasound or manual therapy to expedite recovery.

Consider Ergonomics

If your job or hobbies involve repetitive wrist and hand movements, adjust your equipment or work area to reduce strain on your elbow.

When to See a Professional

If you’ve tried at-home treatments and the pain continues after a few weeks, or if you notice the pain intensifying, it’s time to seek medical advice. A physical therapist or sports medicine specialist can assess the severity of your golfer’s elbow and develop a tailored treatment plan to promote healing.

Get Back in the Game

Golfer’s elbow can be frustrating, but with consistent care and the right exercises, you can reduce pain and prevent it from coming back. Don’t let pain hold you back from enjoying your favorite activities. Reclaim your strength, improve your form, and swing pain-free again.

If you’re dealing with elbow pain and want expert guidance, Contact us today to learn how we can help you get back to peak performance!