Understanding and Managing Golfer’s Elbow
What is Golfer’s Elbow?
Despite what you would expect, for us golfers: pain on the inside of the elbow named Golfer's elbow is much less common that its outside of arm counterpart, tennis elbow. This condition is caused by overuse or strain of the forearm muscles that allow wrist and gripping the club too hard. Repetitive motions, especially in golf, can lead to pain on the inside of the elbow, making each swing a painful experience.
Causes and Symptoms
Common causes: Usually due to strain in the flexor-pronator muscles in the trailing arm (bending and rotating the wrist). This strain can be triggered by forceful motions, like hitting a root during a swing, hitting fat shots or improper swing mechanics. Those with an over-the-top swing plane, have upped there golf practice and that hit some fat shots are at a higher risk.
Symptoms: You might notice this pain more in your trailing arm (right arm for right-handed golfers), often a result of an arm dominant technique.
Common Swing Issues Leading to Golfer’s Elbow
Poor Lower Body Use: When the lower body isn’t engaged properly, the upper body has to overcompensate. This adds unnecessary stress to the elbow and forearm.
Chicken Winging: This is when you lose extension in your lead elbow during impact. Often, it’s linked to lower body mechanics that aren’t functioning as they should, leading to strain on the elbow.
Over-the-Top: Too much upper body involvement in the downswing can throw the club off the swing plane, putting extra stress on the forearm muscles.
Casting: Releasing your wrist angles prematurely during the downswing isn’t just bad for your shot—it’s also tough on your elbows.
Hitting Off Hard Surfaces: Whether it's the driving range or just a particularly hard patch of ground, practicing on tough surfaces can take a toll on your wrists and elbows.
Treatment and Prevention
Rest and Recovery: Giving your arm a break is essential to healing. You can’t muscle through this one. Tape can relieve some of the tension through the forearm.
Dry Needling: While not for everyone, dry needling can release muscle tension and improve your range of motion, getting you back on the course faster.
Soft Tissue: Release the muscles surrounding the golfers elbow enabling more efficient use of muscles.
Strengthening and Stretching: Focused exercises can strengthen tendons, restore function, and prevent the injury from coming back.
Lessons: learn to use the body more effectively.
Exercises to Help
Wrist Flexor Stretch:
How to Perform: Extend your affected arm in front of you with the palm facing up. Use your opposite hand to gently pull your fingers back toward your body, stretching the underside of your forearm. Hold for 15-30 seconds. Repeat 3 times.
Benefit: This stretch helps reduce tightness in the flexor muscles, improving flexibility and relieving pain.
Eccentric Wrist Curls:
How to Perform: Sit with your forearm resting on your thigh, palm facing up, holding a light dumbbell. Slowly lower the weight as far as possible, then use your other hand to help bring it back up. Perform 3 sets of 10-15 repetitions.
Benefit: These exercises strengthen the flexor muscles, making them more resilient and less prone to injury.
Summary
The good news is that it's generally treatable. By understanding the causes, focusing on proper technique, incorporating stretching and strengthening exercises, and considering treatment options like massage and dry needling, you can alleviate pain and get back to enjoying your game—pain-free.
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