Golfers Elbow
(or Medial Epicondylitis) is a condition commonly experienced by golfers. Golf involves repetitive arm movements, especially at the elbows, making them prone to inflammation. The pain can extend to the wrist and hands. Because the elbow joint contains many muscles and tendons, it’s vulnerable to tendinitis—particularly as we age. Repetitive activities like painting, gardening, or tennis can cause it too. If you think you're developing this condition, try these 10 steps to help your golfer’s elbow heal.
1. REST! REST! REST
Rest your elbows. Playing through pain makes it worse and could sideline you longer.
2. Consult a Doctor Immediately
See a doctor to confirm the diagnosis and get a treatment plan tailored to your stage of injury.
3. Ultrasound Physiotherapy
Follow through with prescribed therapy appointments. Ultrasound treatments (about 10 minutes each) help relax tense muscles and promote healing.
4. Massage Therapy
Gentle massage increases blood circulation in the injured area. Don’t overdo it; too much pressure can worsen inflammation.
5. Stretching Exercises
Stretch the epicondyle tendons by placing your hand flat on a table and rotating it outward until your fingers point toward your body (clockwise for right hand, counterclockwise for left). Hold 30 seconds, 5 reps daily.
6. Cream Solutions
Use topical ointments or herbal creams with cooling/heating effects to reduce pain and relax the joint. Apply as needed.
7. Compression Elbow Sleeves
Compression sleeves promote blood circulation and reduce swelling. Wear sleeves rated 15–30 mmHg throughout the day to support muscles and joint flexibility.
8. Acupuncture
If you’re comfortable with it, acupuncture can be an effective alternative therapy. Research practitioners first if you’re new to it.
9. Eating the Right Foods
Diet matters. Focus on anti-inflammatory foods and avoid items known to trigger inflammation in joints.
10. Ice
Apply ice for 15–20 minutes (no longer) to reduce pain and inflammation. Repeat every couple of hours as needed. Alternating ice with heat can also help.
You Are On Your Way Toward Healing
With these steps, you’re on your way toward healing golfers elbow. Recovery takes patience—if pain persists, consult your doctor and follow professional instructions. Many people feel significantly better within 6–12 months.
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