Golfer's elbow, or medial epicondylitis, is a common overuse injury that affects the tendons on the inner side of the elbow. If you're experiencing golfer's elbow, here are some ways to resolve it:
It's essential to consult with a healthcare professional for an accurate diagnosis and personalised treatment plan tailored to your specific needs. With proper rest, rehabilitation, and modification of activities, most cases of golfer's elbow can be successfully resolved.
Rest
Rest is crucial for allowing the injured tendons to heal. Avoid activities that exacerbate the pain, especially those that involve gripping or repetitive wrist movements, such as golfing or lifting weights.
Ice Therapy
Apply ice to the affected area for 15-20 minutes several times a day to help reduce pain and inflammation. Be sure to wrap the ice pack in a cloth to prevent direct contact with the skin.
Compression
Using a compression bandage or elbow brace can help reduce swelling and provide support to the injured tendons. Make sure the compression is not too tight, as it could restrict blood flow.
Elevation
Elevating the affected arm above heart level when resting can also help reduce swelling and inflammation.
NSAIDs
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help alleviate pain and reduce inflammation. Always follow the recommended dosage and guidelines.
Physical Therapy
A physical therapist can prescribe specific exercises to strengthen the muscles surrounding the elbow and improve flexibility. They may also use techniques such as ultrasound or massage to promote healing.
Stretching and Strengthening Exercises
Gentle stretching and strengthening exercises can help improve flexibility and build strength in the forearm muscles. Eccentric exercises, which involve slowly lowering the wrist with resistance, have been shown to be particularly effective for golfer's elbow.
Modify Activities
Avoid activities that exacerbate the pain, especially those that involve repetitive gripping or wrist movements. If you're a golfer, consider taking a break from the game or modifying your swing to reduce strain on the elbow.
Golf Swing Analysis
Consult with a golf professional or physical therapist to analyse your golf swing and identify any biomechanical issues that may be contributing to golfer's elbow. Making adjustments to your swing technique or equipment may help alleviate strain on the elbow.
Injections
In severe cases of golfer's elbow that do not respond to conservative treatments, corticosteroid injections or platelet-rich plasma (PRP) injections may be recommended to reduce pain and inflammation.