Golfer's Elbow: Tips for Managing Pain and Prevention

Golfer's Elbow, is also known as medial epicondylitis. Its main feature is pain extending from the elbow to the wrist along the inner side of the elbow. Despite the name, Golfer's Elbow can affect anyone who performs repetitive wrist and forearm motions. Discover practical tips for managing and preventing pain. Fivali aims to help everyone live a healthy and active life.

What is Golfer's Elbow?

When the tendons that attach the forearm muscles to the bony bump on the inside of the elbow move repeatedly for a long time, it may cause damage or inflammation. This is the Golfer's Elbow.

Common Cause of Golfer's Elbow

• Overuse
• Improper Technique
• Age and Fitness Level
• Lack of Warm-up and Stretching
• Inadequate Equipment

Symptoms of Golfer's Elbow

Pain: Pain and tenderness on the inner side of the elbow are the main symptoms. The pain may radiate down the forearm.

Weakness: It may make it hard for people to grip objects.

Stiffness: Stiffness may cause difficulty in flexing or extending the arms.

Inflammation: The inflamed area of skin will turn red with a long-lasting tingling pain.

Tips for Managing Golfer's Elbow

Rest

One of the essential steps is to give your elbow proper rest. Take regular breaks during activities or sports, allowing your elbows to recover. This rest period will help reduce inflammation and provide an opportunity for the body to heal.

Ice Therapy

You can put ice packs on the uncomfortable elbow area, which provides localized cooling effects. It helps constrict blood vessels and decrease the blood flow to relieve inflammation. Just wrap an ice pack in a towel, and apply it to your elbow for 15-20 minutes at a time.

Stretching and Strengthening Exercises

Stretching and strengthening exercises can enhance the flexibility and stability of the elbow muscles. Engaging in a few exercises, such as forward arm flexion, in your free time can help relax the elbow joint and the surrounding muscles. Besides, consulting a physical therapist or healthcare provider is a good way to help you make tailored exercise plans.

Use of Elbow Braces

Elbow braces or supports are designed to provide additional stability and compression to the elbow. With their help, you can relieve pain and alleviate strain. To help you stay active and injury-free, Fivali has launched a series of Elbow Compression Sleeves made from high-quality fabric, offering excellent support.

Fivali Adjustable Brace Elbow 2 Pack FER01 uses pressure straps for Secure Fastening, which can be easily tightened or loosened according to the wearer’s preferences. Mesh fabric allows air to flow freely and ensures unrestricted movement.

One of the features of the Fivali Compression Elbow Support Braces 2 Pack (FER08) is the dual-sided silicone padding. They can offer enhanced protection and cushioning against impacts and collisions.

Golfer's Elbow Prevention Techniques

Warming up and cooling down

Warming up before physical activity can help your muscles and tendons prepare for exercise. You can choose wrist circles, forearm stretches, and other easy elbow exercises to do. Take just a few minutes to increase blood flow and loosen up your muscles.  Similarly, cooling down with stretches after training can help relieve tightness and promote recovery.

Gradual progression in training

If you want to increase the intensity of your exercise, it is best to follow your body's situation. Increase the intensity slowly, and stop and rest as soon as you feel any adverse reactions such as pain or overexertion. Avoid sudden increases in excessive activity, especially repetitive wrist and forearm exercises. It may strain your muscles and elbow tendons, and make it easier to get golfer’s elbow.

Proper technique and form during physical activities

Whether you're playing golf, tennis, or lifting weights, it's essential to maintain proper posture during your workout. Especially your elbow movement and strength. Do not over-bend or extend your arms, which can put too much pressure on your elbows and lead to injury. To ensure you are doing it safely during your activity, consider consulting a trainer or healthcare professional.

We hope these suggestions above will be effective in alleviating the pain associated with golfer's elbow and reducing the risk of injury. If you have developed golfer's elbow, you should seek the help of a medical professional immediately. If the condition is serious, it is best to receive appropriate treatment. Focusing on elbow health and addressing it proactively is essential to maintaining a sense of well-being in our lives.