Golfer’s elbow, also known as medial epicondylitis, is a common sports injury that affects the tendons in your forearm muscles. It can create pain and inflammation on the inside of your elbow joint and make it difficult to perform simple tasks like opening jars or gripping objects. However, with proper treatment and precautions, golfers’ elbows can be treated effectively. Here are some tips that will help you recover quickly:
1. Ice Is Your Friend
Applying ice to the affected area is an easy remedy to reduce inflammation. Wrap an ice pack in a towel or use a commercial cold therapy wrap on the injured side for about 10-15 minutes at least three times per day.
2. Rest And Sign Off Work
Although rest might feel like torture for individuals suffering from golfer’s elbow, it is essential to let injured muscle-rest before starting rehabilitation exercises necessary for healing process.
Moreover, signing off work helps take time off computer activity and reduce symptoms which results in faster recovery.
3. Gentle Massage
Massage relaxes affected areas by increasing blood flow whilst reducing inflammation caused by the injury – this promotes fistulae formation required for recovery process.
However, if there is swelling present after applying any ice-using compression bandage — avoid this practice until symptoms subside.
4. Sleeping Position
Choose a comfortable sleeping position, where your arm isn’t pressed against anything else hard than pillow one because any consistent pressure against inflamed structures increases susceptibility to further damage.
5. Band Therapy
Wearing an armband designed specifically for golfer’s elbow can provide relief during activities especially while playing Golf because they compress/reduce stress on tendon attachments surrounding these tendons susceptible radiating pain into forearm flexor/pronator muscles.
There are several exercises that patients can do to prevent Golfer’s elbow, will allow for faster recovery while building muscle endurance gripping objects.
Wrist rolls with weight
Gentle massage using forefinger on base of hand grip life and then twisting wrist away from body
These exercises help build strength around tender areas; however if they exacerbate symptoms, stop them immediately & retry after hoping partial or full relief of symptoms.
Golfer’s elbow physical therapy is necessary to reduce pain/stiffness; Individuals tend not to regard this as Physical therapy like sports athletes-Pain treatment Specialist preparedness is essential as it includes targeted training programs most suitable for each patient’s individual circumstance —understanding this process’ requirements makes rehabbing already strained structures easier.
This specialized physical therapy offers expert knowledge in developing exercise programs that suit your problem pathology whilst giving hands-on assistance throughout treatment keeping your course consistent during the rehabilitation process leading towards healing for complete restoration back into natural activity patterns pain-free!
8. Ergonomic Changes
Individuals who spend long hours typing or keyboarding workstations may encounter golfer’s elbows attributable to repetitive stress injury caused by unregulated ergonomics at workstations too high or low positions often result in painful elbows – so maintaining proper posture, including adjustable chairs monitoring workstation heights and lowering impact velocities during movement among others reduces susceptibility of such injury development allowing quicker recoveries when affected.
Frequently Asked Questions
Q: Is Golf always responsible for golfer’s elbow?
A: No —golfer’s elbow is caused by a variety of activities including work-related repetitive movements that requires bending, twisting and gripping actions like weightlifting, driving nails, shoveling or similar necessary motions.
Q: How long does it take to recover from golfer’s elbow?
A: The healing period for golfer’s elbow usually lasts four to twelve weeks depending on the severity of tissue damage obtained through overuse leading to tendinitis. A return-to-activity phase follows the rehabilitating process with patients resuming normal activity under guidance where fatigue &/or pain generally indicates reduction in another muscle group—an important metric key in regulating intensity-levels around tender areas.
Q: Why wrap ice with towel when applying?
A: Direct application of ice can be too harsh; wrapping crushed cubes or using Biofreeze helps reduce chance redness/hard-edema-sensitive tissues surrounding affected region providing temporary relief during rehabilitation exercises needed for faster recovery.