Golfer's elbow
Golfer's elbow is one of the most common golf injuries. Technically called medial epicondylitis, it is an inflammation of the tendons that attach the muscles of the forearm to the bone on the inside of the elbow. It's common among golf beginners, but it can result from many types of repetitive arm motions, such as hammering or throwing. Golfer's elbow is similar to tennis elbow (lateral epicondylitis), which is inflammation of the outside of the elbow joint.
What is golfer's elbow?
Golfer's elbow is inflammation of the tendons that attach the forearm muscles to the bone inside the elbow joint. The condition is usually caused by repeated, strenuous movements of the arm.
Golfer's elbow is most common in the right elbow of a right-handed novice golfer. Those who develop the condition often have incorrect weight shifting and tend to "throw the club down" at the ball. This is sometimes called "hitting from above." This can increase tension in the muscles on the inside of the forearm. Specifically, there is increased muscle activation of the pronator teres, an inner forearm muscle, during the acceleration phase of the swing. Transferring weight smoothly from the rear to the front foot while keeping the shoulders level will ensure proper contact between the clubface and the ball.
Golfer's elbow can also develop in the left arm of a right-handed golfer if its follow through is generated by twisting the wrist. In these cases, stress on the inside of the left elbow increases as the golfer's wrist rotates palm up.
What are the symptoms of golfer's elbow?
The most common symptom is pain on the inside of the elbow and/or pain on the inside of the forearm, but sensations of stiffness, weakness and/or tingling may also occur. Pain and tenderness are usually felt on the inside of the elbow, but can also spread to the forearm and wrist.
How is golfer's elbow prevented?
A number of factors play a role in preventing this injury. Stretching, wearing the proper equipment, and maintaining proper swing form will help prevent injury. New golfers should consider lessons and club fit to avoid excessive stress. During the off-season, a balanced training program can be helpful in improving the mobility and strength needed to complete the golf swing. Early in the golf season, it is important to consider a gradual progression of swing volume to avoid doing too much too fast. Warm up and stretch properly before playing and listen to your body. Don't turn what might be a relatively minor condition into something more serious by playing around with pain.
To warm up your elbows and forearms, do the following exercises on the field before you start playing. They will prepare your muscles and promote ideal mechanics to help prevent injury and improve your performance.
Forearm rotation
Stand with your elbows bent at your sides. Keep your elbows close to your body. Rotate your forearms, palms up, then palms down. Perform 5 to 10 repetitions using slow, controlled movements.
Forearm stretch
Stand with one arm directly in front of you with your elbow straight and your palm facing up. Bend your wrist so your fingers point toward the floor. Apply a palm stretch with your other hand. Stretch until you feel a slight pull in your forearm, but no pain. Repeat with your palm facing down. Hold each stretch for 15 seconds. Perform on both sides.
Golfers with a history of golfer's elbow may consider wearing a forearm band below the elbow to reduce strain. Grip size can have an impact on your elbow mechanics, especially for beginners who may not have developed proper form and older golfers. If you have elbow pain, try increasing the width of your grips or changing your grip position. Oversized, soft grips can help reduce compression forces and pressure when holding a club, and this can help prevent golfer's elbow. If you feel like you're really trying to hold the club tight in your hands, you may be gripping it too tightly. Your stick should be in your fingers.
How is golfer's elbow treated?
The first and most important treatment is resting the arm. Stop doing the movement that caused the injury. NSAIDs (non-steroidal anti-inflammatory drugs) pain relievers such as ibuprofen should relieve pain and help control inflammation. If pain continues for several weeks despite rest and pain relievers, see a doctor and
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