(or Medial Epicondylitis) by definition, is a condition commonly experienced by golfers. Golf involves a repetitive movement of the arms specifically the elbows. Because of this, there is a tendency for it to get inflamed. The pain can even extend to the wrist and hands.
The elbow joint has a pack of muscles and tendons which like other major joints of the body is prone to tendinitis. And as one ages, you become more prone to having an inflamed elbow joint. Although the name suggests that it is a condition that golfer’s get because of the repetitive motion of the arms, it can also be acquired by other people who use their arms in a repetitive motion like painting, gardening, tennis and other activities.
So, if you experience this kind of condition and you think you are going towards this kind of condition you might want to consider following these 10 simple steps to help you cure your golfer’s elbow.
1. REST! REST! REST
The very first thing you need to do is rest your elbows. Forget the competition for now. You will only make the condition worse if you think you can just “shake off the pain”. If you do not rest, it can be possible that you will worsen your condition and you won’t be able to play anymore in the future.
2. Consult a Doctor Immediately
If you suspect that you have a golfer’s elbow, you should consult a doctor immediately. There is no other way for you to be guided on how to cure your condition especially if you really think that you can heal the pain on your own. By doing this, you will know what stage you are in your condition and what proper therapy or steps you will take to cure your elbow.
3. Ultrasound Physiotherapy
When attending a therapy, make sure you follow your schedule. An ultrasound physiotherapy is great to promote the cure of your elbow. It also feels good on your elbow and relaxes your tensed muscles in the area. This usually takes about 10 minutes per session.
4. Massage Therapy
Just like any other area of the body that gets massaged, massage therapy on an aching elbow would definitely feel good. What a massage does is promote circulation of the blood on the affected area. Massage helps the blood get in and out of the affected veins to speed up the healing process. Massage should not be overdone though as this can also be the cause of further inflammation of the elbow.
5. Stretching Exercises
Aside from getting massages, you should also exercise your elbow by first stretching them. Stretch the epicondyle tendons of your elbow by placing your hands flat on a table and twisting it outwards until your fingers point towards your body. This means if you are right handed twist your hand clockwise. If you are left handed, twist your arms counter clockwise.
This exercise will be felt by your whole arm and not just your elbows. Stretch and hold for about 30 seconds and do it with 5 repetitions per day.
6. Cream Solutions
Use ointments and creams to provide relief from pain. There are also herbal creams which promote healing. Having that cool and hot sensation on the elbow is definitely a good way to relax your elbow joint and muscles. Apply when needed and necessary especially when pain seems to be intolerable.
As recommended by most physicians and therapists, wearing an elbow compression sleeve promotes the circulation of the blood on affected area. If you can wear these sleeves while the elbow is inflamed, it is much better as the compression brought about by the sleeve forces the blood to move properly in the vessels and not clot the area.
Compression sleeves that are designed to help improve muscle articulation and joint flexibility can be worn all day long as long as it is the right compression which is about 15-30 mmHg. The grade of compression which is best to accommodate healing.
Although acupuncture can hurt, it can also be a good alternative solution to help people with body pain. If you are not familiar or comfortable with this type of therapy, you can definitely ask around first and do your research.
9. Eating the Right Foods
If you think golfer’s elbow has no relation to the food you eat, you are wrong. There are certain food groups which are natural anti-flammatories. There are also foods which can further inflame your hurting joints. Do check out which foods are good for you and which foods can further hurt your aching golfer’s elbow.
Cold is also great to alleviate the pain of golfer’s elbow. Ice for about 15-20 minutes but do not exceed the recommended time as this can burn the skin. Ice every after two hours if the condition is bad. Ice brings down the inflammation. Alternating heat and ice is also good therapy for the elbow.
You are On Your Way Towards Healing
With these 10 steps, you are on your way towards healing your golfer’s elbow. It is never easy at first though so be patient. If pain persists, do consult a doctor. In about 6-12 months you are on your way to get yourself better. Be sure to follow your doctor’s instructions though. Good luck!
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