What is a golf bow?
Golf elbow, Medial epicondylitis is an overuse injury affecting the inside of the elbow. It is often caused by overuse of the forearm muscles in activities involving pronation and flexion of the wrist.
Definition of the condition
In golf elbow, the forearm muscles tendons that attach to the inner epicondyle of the humerus are overstretched. Repetitive work causes microdamage to the tendons and their fascia. The collagen fibers remodel and the ground substance increases. The tendon becomes thickened, which will reduce collagen strength and lead to pain with repetitive use.
The difference between golf elbow and tennis elbow
The major difference between golf elbow and tennis elbow is that different areas of the elbow are affected in each condition. Tennis elbow affects the outside of the elbow while golf elbow affects the inside. Both conditions are usually caused by overuse of the forearm and wrist muscles.
Causes of golf elbow
The causes of golf elbow are that the muscle attachments on the inside of the elbow become overstretched due to repetitive use. Poor technique during activity, lack of strength and endurance in the muscles, high body weight and comorbidities often cause golf elbow.
Activities and movements that cause congestion
Despite the name, most sufferers of golf elbow have not played golf. The condition can also occur when throwing one-armed balls, carrying suitcases, in tradesmen doing repetitive work and heavy lifting, and in people who work a lot in front of a computer.
Risk factors for developing the condition
Common risk factors for developing golf elbow:
- Overweight. Overweight people tend to have pain for longer and poorer tissue renewal due to having more inflammation in their body.
- Age over 40 years. Older people tend to have a higher body weight, less mobility and less tissue renewal.
- Smoking. Smoking impairs the body’s healing process.
Performing repetitive activity for a very long time.
Symptoms of golf elbow
Early symptoms and how to identify them
Early symptoms of golfer’s elbow are aches and pains on the inside of the elbow. The affected area may also be tender to the touch. The pain in the elbow may get worse when you use your arm, especially when you clench your fingers and twist and bend your wrist. The pain may also radiate down the forearm towards the wrist.
How the pain develops and affects daily activities
If you don’t do anything about your golf elbow, the pain can get worse and you may have to give up some daily activities. Tingling may also occur, radiating downwards and affecting the fingers. Complications such as chronic pain, reduced range of motion and contracture of the elbow joint can also occur.
Prevention of golf elbow
- There are several tips on how to prevent golf elbow:
- Strengthen your muscles and make sure they are not overloaded.
- Warm up the whole arm before activity.
- Use the correct technique for the activity.
- Review your equipment for the activity. Make sure that the equipment fits your body.
- Lift close to the body and with straight wrists to avoid straining the elbow.
- Avoid monotonous movements and take many breaks.
- Use tools and implements with enlarged handles.
- If you feel any pain, stop your activity immediately and rest.
Ergonomic tips for the workplace
If you experience pain in the inside of your elbow, it is also important to review your workplace ergonomics. Some tips are to make sure you use the right lifting techniques when lifting heavy loads, have correct sitting posture and posture when moving, use ergonomic tools.
Stretching and strengthening activities
Performing specific exercises designed for tennis elbow can have a pain-relieving effect. Stretching and strengthening activities increase blood circulation and reduce tension in the area. Muscles also become stronger and the elbow regains its normal range of motion.
Recommended exercises for tennis elbow
Stretching exercises
- Stretch the flexor muscles of the forearm. Stretch the affected arm out in front of you with the palm facing down. Bend your wrist up. Take the palm with your other hand and bring it towards you until you feel a stretch in your wrist. Hold the position for at least 30 seconds.
- Stretch the forearm extensor muscles. Stretch out the affected arm with the palm facing downwards. Bend your wrist downwards. Grasp the back of the hand with the other hand and bring it towards you until you feel a stretch in the wrist. Hold the position for at least 30 seconds. Alternate stretching with bent fingers to form the hand into a fist.
- Stand up and clasp your hands. Bring your arms up and press your palms against the ceiling while looking up. Hold the stretch for one minute. This exercise affects, among other things, the muscles and joints that are often involved in tennis elbow.
Strengthening exercises
- Wring out a towel. Hold a towel with both hands. Keep your shoulders relaxed. With both hands, in opposite directions, wring out the towel, as if you were wringing water out of a cloth.
- Strengthen the flexor muscles of the forearm. Bend your elbow and support your forearm on a table with your wrist off the edge. The palm should be facing upwards. Slowly bend your wrist as much as you can so the palm is facing you. Then lower your hand until your wrist is bent downwards. At the beginning of the healing process, you can use your other hand.
- Strengthen the forearm extensor muscles. Bend your elbow and support your forearm on a table with your wrist outside the edge. The back of your hand should be facing upwards. Bend your wrist up as far as you can. Then slowly lower your hand until your wrist is bent downwards. In the early stages of healing, you can use your other hand to help the affected arm.
Treatment options for golf elbow
- Ice, heat, rest and compression: to reduce inflammation and swelling.
- Pain relief: use of painkillers or anti-inflammatory drugs.
- Physiotherapy: to strengthen and improve the mobility of the elbow.
- Cortisone injections: in some cases to treat severe inflammation.
- Surgery: If symptoms do not improve after 6 months, surgery may be necessary.
Home measures and self-care
- To alleviate the symptoms of golf elbow, try these self-care tips:
- Rest: Avoid activities that make the pain worse.
- Cold: Apply cold to the painful area to reduce inflammation.
- Heat: Apply heat to the painful area to increase circulation and reduce tension.
- Over-the-counter medicines: Use over-the-counter painkillers and anti-inflammatory medicines.
When should you seek medical help?
- Seek care if:
- The pain is severe, persistent or limits your ability to use your arm.
- You experience swelling, redness or warmth around your elbow.
- You have difficulty moving your arm or experience reduced range of motion.
- You experience tingling or numbness in your arm.
- If you experience fever associated with golf elbow.
- If your arm feels different or deformed.
How we at Fascia Clinics can help you with your golf elbow
Treatment of golf elbow involves first examining posture and balance throughout the body. An imbalance results in an uneven load that can be carried forward to overstress muscles and tendons, far away from the primary problem. So treatment always starts with a load analysis.
Golf elbow treatment shortens healing time by stimulating flow in the tissue, the fascia, around the tendon and also increases circulation into the tendon so that oxygen and nutrient supply is improved. A tendon normally has a poor blood supply and therefore takes longer to heal than a muscle, so treating for increased flow to the tendon can significantly shorten healing time. In addition, the whole body will receive a more even and balanced load so that the risk of recurrence is reduced.