Golfer’s Elbow is in season

It’s finally starting to feel like spring out there. With the warmer temps starting to show up, golf courses in southern Maine are starting to open up.  There’s nothing more relaxing and frustrating then the lovely game of golf. With a new season beginning, trying to brush the cob webs off, injury may rear its ugly head.

One of the more common injuries in golf is Golfers Elbow.

What is golfers elbow?

Golfers Elbow, also known as medial epicondylitis, is a painful condition that affects the inside portion of your elbow joint. Tenderness is typically felt on the bony aspect on the inside of the elbow. Medial epicondylitis usually has a gradual onset due to a constant repetitive motion of wrist flexion and forearm pronation (turning the palm downward). It can also be the result of a forced trauma, (taking a deep divot). These repetitive motions result in inflammation, pain and swelling of where the wrist flexors attach on the inside of the elbow. You may experience pain with gripping and twisting motions such as turning a door knob or carrying grocery bags. It’s typical to feel weakness in your forearm and hand with gripping or making a fist. You may also feel numbness or tingling as a result of inflammation placing pressure on your ulnar nerve (funny bone).

Medial epicondylitis is not limited to golfers, however. It commonly affects people in trade work that do a lot of gripping (carpentry, landscaping, painting, computer work). It may also be caused by repetitive throwing motions or overhead motions. Baseball pitchers and javelin throwers, Volleyball and tennis players are also prone to injury of this area.

The PRICE principle (Protection, Rest, Ice, Compression and Elevation) is recommended as an initial treatment for this condition.

Because the repetitive nature of how this injury happens, it’s important that you allow time for this injury to rest. It is crucial to the recovery time of this condition. If you continue to use the hand and wrist, you increase the chance for the condition to become chronic, which will be much more difficult to treat and/or recover from.

If you are having any symptoms stated above, try these gentle exercises at home to see if they can give you any relief.

Eccentric Wrist Flexion

• Begin sitting at a table or counter with you shoulder in a comfortable position and your palm facing up.
• Holding a small bottle of water or a soup can, lift your wrist up with your good hand.
• Slowly lower your wrist down for a 3-5 second count and repeat.
• Try to keep the bad wrist relaxed while you lift it with your good hand.

4-Way Wrist Stretch

1. Extension: 

• Begin with your forearm resting comfortably on a counter or table.
• With your opposite hand gently lift your wrist up into extension until you feel a comfortable stretch.

2. Flexion

• Begin with your forearm resting comfortably on a counter or table with your wrist off the edge.
• With your opposite hand, gently flex your wrist over the edge of the counter or table until you feel a comfortable stretch.

3. Ulnar Deviation:

• Begin with your forearm resting comfortably on a counter or table with your palm down.
• With your opposite hand, turn your wrist outward until you feel a gentle stretch on the inside of your wrist.

4. Radial Deviation:

• Begin with your forearm resting comfortably on a counter or table with your palm down.
• With your opposite hand, turn your wrist inward until you feel a comfortable stretch on the outside of your wrist.

Perform these stretches with a 20-30 second hold and repeat 2-3 times, 2-3 times a day.  If these cause an increase in pain try stretching a little more gently. If pain persists, discontinue the stretch.

If you are still experiencing persistent pain or discomfort that seems to linger, don’t hesitate to reach out and connect with your physical therapist. Here at Back in Motion®, we understand the importance of addressing your concerns promptly. Take advantage of our complimentary 30-minute pain consultations with one of our experienced physical therapists. During this session, we will provide you with personalized guidance and recommendations on how to manage and alleviate the pain you are currently feeling. Your well-being is our priority, and we are here to support you every step of the way.