Preventive Measures to Golfer’s Elbow Injury
Medically reviewed by Dr Bryan Wang ✅
Patients with Golfer’s Elbow injury typically complain of the following symptoms:
1. Pain on the inner side of the elbow – often aggravated by certain motions such as bending of the wrist or gripping activities
2. Stiffness of the elbow – when the condition has been going on for a period of time
3. Weakness of grip strength - can occur when there is severe inflammation or tendon tears, and can affect daily activities
4. Numbness or tingling - in some cases, tingling or numbness may be felt in the fingers, especially the ring and little fingers due to swelling around the nerve nearby
Golfer’s elbow results from overuse or repetitive stress to the tendons and muscles that help with wrist and finger flexion. In this article, Dr Bryan Wang, an elbow specialist will take us through non surgical approach to preventing this injury.
Preventing golfer’s elbow (medial epicondylitis) involves reducing strain on the forearm muscles and tendons while improving flexibility and strength.
Preventive Measures to Golfer’s Elbow Injury
Warm-up and stretching: Always warm up before physical activity and stretch the forearm and wrist muscles to improve flexibility and reduce strain.
Proper technique: Ensuring proper form and technique while lifting weights, swinging a racket or golf club, or performing repetitive activities, whether in sports or at work.
Strengthening exercises: Regularly performing exercises to strengthen the forearm and wrist muscles.
Use of proper equipment: Using the right size of equipment (e.g., tennis racquets, golf clubs) can help reduce strain on the elbow.
Taking breaks: Taking breaks from repetitive activities so as to avoid overuse.
Home Exercises for Prevention
Simple home exercises to strengthen the forearm muscles can help prevent the recurrence of elbow injuries.
Advice: Recommend forearm stretches and strengthening exercises like wrist curls or reverse wrist curls, using light weights or resistance bands. Encourage consistency with these exercises to build endurance.
Listen to Your Body
Encourage patients to pay attention to early signs of discomfort and not push through pain, as this can lead to further injury.
Advice: Avoid activities that trigger or worsen pain. If the pain is related to a sport or repetitive task, rest is crucial. For overuse injuries like tendonitis, encourage patients to temporarily stop the aggravating activity and gradually reintroduce it with proper technique once pain subsides.
Advice: If pain persists or worsens with activity, advise patients to seek medical attention sooner rather than later, as early intervention can prevent more severe damage.
Physical Therapy to Treat Golfer’s Elbow Injury
Physical therapy plays a key role in the recovery of elbow injuries, particularly for conditions like tennis elbow, golfer’s elbow, or after surgery. A physical therapist will create a personalized program focused on stretching and strengthening exercises to restore mobility and strength.
Strengthening: Exercises to build the forearm, wrist, and elbow muscles help stabilize the joint and reduce the risk of re-injury.
Stretching: Gentle stretches increase flexibility in the tendons and muscles around the elbow.
Advice: Compliance with physical therapy exercises is crucial for recovery. Encourage patients to follow through with their prescribed exercises, even after pain subsides, to maintain strength and prevent recurrenc
Physical Therapy and Lifestyle Changes for Elbow Pain Prevention: Interview With Dr Bryan Wang
Lifestyle Modification
Ergonomic Adjustments
For patients whose elbow pain is caused by repetitive activities (e.g., typing, manual labor, or sports), ergonomic adjustments can reduce strain on the elbow joint.
Advice: Use supportive armrests, adjust workstation height, and practice good posture to reduce strain. In sports, using properly sized equipment (like a lighter tennis racquet) can alleviate stress on the elbow.
Gradual Return to Activity
Once pain improves, it’s important to gradually return to normal activities. Jumping back too quickly can lead to reinjury.
Advice: Advise patients to follow a gradual reintroduction to their usual activities. If returning to a sport or physical work, encourage them to take it slow and warm up properly before engaging in activity.