Golfers Elbow

What is Golfers Elbow?

Golfer’s elbow is a common injury of the forearm, which often affects golfers, racquet sport players and weightlifters, but is also prevalent in manual workers and people who do a lot of computer work. The medical name for golfer’s elbow is medial epicondylitis, because it is a condition that causes pain over the medial epicondyle of the elbow.

It is a type of tendinopathy (also known as tendinitis), which usually causes a dull ache or burning pain on and around the bone on the inside of the elbow, and is aggravated by repetitive, overuse of the flexor tendons in the forearm. ^[1]

Some of the muscles that help to move your wrist and forearm attach via a tendon to a common point at the inside of your elbow. Straining these muscles can lead to small tears and inflammation within the tendon resulting in Golfer’s Elbow pain.

An incorrect golf swing or issues with golf club grip can cause Golfer’s Elbow but many other sports or activities can also lead to symptoms.

Overuse of these muscles can happen with small repetitive movements, such as typing and using a computer mouse, or with strenuous activities. It can also be triggered by a sudden increase in manual activity.  For example, tasks that you would not do on a regular basis like gardening, cleaning or D.I.Y.

Repetitive use of vibration tools could also cause Golfer’s Elbow symptoms. ^[3] 

Reducing any repetitive or heavy loading of the arms or even changing the way you grip or the position of your hand and wrist
The research into golfer's elbow consistently shows that strengthening and stretching exercises are the most important things you can do to help ease your elbow. You should continue the exercises in this leaflet for at least 6-8 weeks after the pain disappears to help prevent symptoms returning. ^[4]

Ultimately, advice for managing and recovering would be the following;

• Relative rest
• Modify your activity – you may need to change the way you lift or carry things for a short period of time
• Painkillers if necessary – simple pain relief such as paracetamol and ibuprofen to reduce pain and inflammation are often enough
• Ice or heat therapy - Heat may be helpful in the form of a hot water bottle, wheat pack or hot shower. This can help to relax the muscles around your elbow and may allow exercises to be more effective.

For ice therapy use a damp cloth containing an icepack (or bag of frozen peas) over the top of the painful area to help numb the pain. Leave it on for up to 20 minutes and use up to three times a day.

• You should be cautious using these treatments if you have altered skin sensation or circulatory problems.
• Check the skin regularly during and after the ice pack application
• Stop if there is excessive pain, numbness or tingling
• Do not put ice directly on to the skin as this may cause a burn. ^[5]

• Start with your palm of your hand down towards the floor. With your opposite hand take hold of the back of your hand and fingers.
• Bend the wrist towards the floor. Try to straighten your elbow fully.
• You should feel a stretch on your forearm and elbow. This should not be painful.
• Hold the stretch for 30 secs and repeat little and often throughout the day. ^[5]

• Start with the palm of your hand facing up. With opposite hand, take hold of palm of your hand and fingers.
• Bend the wrist towards the floor. Try to straighten your elbow fully.
• You should feel a stretch on your forearm and elbow. This should not be painful.
• Hold the stretch for 30 secs and repeat little and often throughout the day. ^[5]

• Start with your arm supported on a table. Try to have to elbow straight. Hold on to a small weight (e.g. bottle of water) with your wrist extended and the back of your hand towards the floor.
• Slowly lower the weight towards the floor.
• Use your opposite hand to return to the starting position.
• Repeat 15 times. Rest for 60 secs. Repeat x 3. ^[5]

• Perform this once the eccentric exercise is comfortable
• Start with your arm supported on a table or your knee. Hold on to a small weight (e.g. bottle of water) or resistance band. The back of your hand should be towards the floor.
• Raise your hand up towards the ceiling as far as is goes then lower, keeping your forearm supported.
• Repeat 10 times. Rest for 60 secs. Repeat x 3. ^[5]