Understanding Golfer’s Elbow: What It Is and How You Can Prevent It
At Oakfield, we often see patients who are puzzled by nagging elbow pain. If you’ve been experiencing discomfort on the inside of your elbow, chances are you might be dealing with golfer’s elbow. But don’t let the name fool you—this condition isn’t reserved for those perfecting their swings on the green. It can affect anyone, whether you’re gardening, typing, or lifting weights.
In this post, we break down what golfer’s elbow is, how it differs from its more famous cousin, tennis elbow, and—most importantly—what you can do to prevent it and take care of yourself.
What is Golfer’s Elbow?
Golfer’s elbow, or medial epicondylitis, is a condition that occurs when the tendons on the inside of your elbow become irritated or inflamed. This happens due to repetitive motions or overuse of the forearm muscles that help you grip, rotate your arm, or flex your wrist.
The tell-tale signs of golfer’s elbow include:
- Pain or tenderness on the inside of the elbow.
- Weakness in your grip or wrist.
- Stiffness or difficulty moving the elbow.
- Sometimes, a tingling sensation that radiates into your fingers.
It’s important to note that golfer’s elbow affects the inner part of the elbow, while tennis elbow—its counterpart—causes pain on the outer side. Think “golf for inside, tennis for outside.” Easy to remember, right?
Why Does It Happen?
You don’t need to swing a golf club to develop golfer’s elbow. Any repetitive motion, like throwing, typing, or even improper lifting at the gym, can put stress on your forearm tendons. Weekend warriors are especially prone to this issue—going from zero to hero in one long activity-filled day is a recipe for trouble!
How to Prevent Golfer’s Elbow
The good news? A little proactive care goes a long way in keeping golfer’s elbow at bay. Here are some tips you can incorporate into your routine:
- Warm-Up Properly
Before any physical activity, take five to ten minutes to warm up. This can include gentle wrist circles, arm swings, or even using a resistance band to activate your forearm muscles. - Strengthen Your Forearms
Exercises like wrist curls, reverse curls, and squeezing a stress ball can help strengthen the muscles and tendons in your forearm. A strong foundation helps prevent overuse injuries. - Check Your Technique
Whether you’re golfing, lifting weights, or typing, proper technique is key. Poor posture or grip can increase the strain on your elbow tendons. Don’t be shy about asking a coach, trainer, or us, here at Oakfield, for some guidance. If you think the pain is due to your office set up, we have two blogs which may help (Working From Home and Office Ergonomics) or ask us next time you are in clinic. - Use the Right Equipment
If you’re a golfer, make sure your clubs are the right size and weight. For gym-goers, avoid weights that feel too heavy, and be mindful of your form. - Take Breaks
Avoid long stretches of repetitive activity without rest. For desk workers, consider stretching or taking micro-breaks every 30 minutes to reduce strain on your wrists and elbows.
What to Do If You Have Golfer’s Elbow
If you suspect you’re dealing with golfer’s elbow, don’t panic! In many cases, you can manage and improve the condition at home with these strategies:
- Rest and Ice
Rest your elbow to allow the inflammation to calm down, use an ice pack for 15-20 minutes a few times a day to reduce pain and swelling. - Stretch It Out
Gentle stretches, like extending your arm and pulling your fingers back with your opposite hand, can help improve flexibility and reduce tightness. - Try Self-Massage
Use your fingers or a small massage ball to gently work out knots and tension in your forearm muscles. - Wear a Brace
An elbow brace or strap can help take pressure off the affected tendons, especially during activities. - Consult a Professional
If your symptoms persist, it’s time to seek help. Chiropractors can assess your condition, provide targeted treatments, and help you address any underlying issues, like muscle imbalances or poor posture.
Keep Moving, But Do It Smartly
The key to preventing and managing golfer’s elbow is to listen to your body. Pain is your body’s way of telling you something needs attention—don’t ignore it. With the right care, golfer’s elbow doesn’t have to keep you from doing the activities you love.
If you have questions or would like some personalised advice, feel free to reach out! Your elbows (and the rest of you) deserve to feel strong and be pain-free.
