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- To protect golfer’s elbow while playing golf, it’s important to distribute your weight correctly while playing: poor weight shifting or lack of movement from the legs, hips, and trunk may result in more stress on the elbow (Source)
- Adopting a flatter or more elliptic swing plane can help normalize the arc of your swing (Source)
- This permits your hands to be kept at or near your shoulder height during the transition and follow through, which in turn allows the golf ball to be swept off the ground.
- Poor kinetic linking between the lower body and upperbody can cause strain on the elbow as well as decreased power.
- The best treatment is rest
- You can also learn how to use KT tape for golfer’s elbow
- Prevention includes stretching, strengthening, and stopping exercises immediately if pain is present.
- If you are at risk for golfer’s elbow, take precautions by stretching and warming up before exercise, and using light weights
- Stop exercising immediately if pain aggravates the condition (Source)
- Don’t worry if you feel like you’re making progress one day and the next it feels worse. It’s normal for there to be ups and downs
- Here’s some great resources for managing and protecting golfer’s elbow pain: a strength training forum and a climbing hobbyist group
I never used to think much about the importance of stretching before working out. I would just jump right in and start lifting weights, without giving my body the chance to warm up. As a result, I would often end up hurting myself. This was especially true when it came to my arms and elbows.
One day, I began to experience pain in my left elbow. I wasn’t sure what was wrong at first, but after doing some research, I realized that I might be experiencing golfer’s elbow. This is an injury that is caused by repetitive wrist motions, and since I often worked out by lifting weights, it was a likely culprit.
At first, the pain was only occasional, but it gradually got worse and worse over time. The final straw came when I was playing golf with my friends and I couldn’t even hit the ball because the pain was so bad. That’s when I knew I needed to do something about it.
The first step was to see a doctor and get an official diagnosis. Thankfully, my doctor told me that the injury wasn’t too bad yet and that there were several things I could do to prevent it from getting worse. The main thing he recommended was stretching before working out. He also said that it was important to build strength in my forearms, wrists, and hands.
So that’s what I did. I started warming up with some basic stretches before every workout, and began doing specific forearm exercises to build strength. And as a result, my elbow began to feel better. The pain wasn’t gone completely, but it was significantly reduced.
I also started being more mindful of the amount of weight I was lifting. If the weight felt too heavy or caused any pain in my elbow, I would stop immediately and modify the exercise accordingly. This was another thing that helped reduce the amount of pain I was feeling.
Overall, following these simple steps has helped me protect my orthopedic health and prevented golfer’s elbow from developing any further. If you are at risk for this injury, I advise you to do the same!
So, how do you protect golfer’s elbow?
Golfer’s elbow is an injury to the inner elbow tendons. As the name suggests, golfers are not the only ones at risk for golfer’s elbow; video gaming, resistance training, and other similar hobbies can all lead to the same painful condition. The greatest treatment for this kind of discomfort, which can last for weeks, is rest.
Golfers are not the only ones at risk for golfer’s elbow; those who engage in weightlifting, resistance training, other sports involving racquets or throwing, or have a profession like construction or plumbing that requires strength or involves repetitive hand and wrist movements are also at a higher risk.
Golfer’s elbow is caused by constant contraction of the forearm muscles, which can be triggered by repetitive wrist motions or by clenching and unclenching of the fingers. Stress, repeated motion, and lack of conditioning all play a role in the development of the golfer’s elbow.
When possible, avoiding an issue entirely is always the best option. If you are at risk for golfer’s elbow, you can protect your orthopedic health by adopting a few basic precautions. Similarly, taking precautions against orthopedic injuries might help you avoid having to take time away from your workouts, work, and daily life.
This article will go over several preventative measures you may take to avoid a golfer’s elbow in the first place.
Always warm up with some stretching before putting in the time to build muscle in your arms. Increased mobility and blood flow during exercise are both benefits of stretching before training. If you don’t, you can end up hurting yourself instead of getting stronger. It is possible to further harm an already wounded body part. Before progressing to more intense strengthening exercises, attempt some fundamental hand and wrist stretches, such as:
- Making a fist over and over.
- Finger abduction and adduction, also known as opening and closing your fingers.
- Flexing and extending the wrist across its full range of motion.
The greatest way to avoid a golfer’s elbow in the future is to work on building strength in your forearms, wrists, and hands. Forearms, like any other body part, benefit from regular use and strength training to increase both performance and safety in everyday tasks. To build muscle in your forearms, wrists, hands, and fingers, try some of these excellent workouts.
- Flexing the wrists laterally.
- Wrist curls with a dumbbell, both forward and backward motions, performed while seated.
- Finger curls.
All you need is a dumbbell for these moves. The ideal weight for a pair of dumbbells is between five and twenty pounds, though this can vary depending on your size and power.
Lastly, cease exercising immediately if you start to feel any pain. Allow yourself some downtime to recharge. Please slow down or modify your exercises such that they no longer give you pain if you must continue.
Identifying Golfer’s Elbow
Those at a higher risk for golfer’s elbow due to their occupations or hobbies can benefit from early detection of the problem so they can seek treatment before permanent damage occurs. Being aware of the signs of a golfer’s elbow can help you catch it early and seek treatment before it causes permanent harm. The following are some of the more common signs that a golfer’s elbow is an issue:
- Inner elbow and forearm pain and discomfort
- Elbow stiffness
- Tingling or numbness in the fingertips
- The inability to use one’s hands or wrists properly
- Exacerbation of discomfort upon forearm flexion (such as when squeezing, gripping, lifting, etc.)
If you have a golfer’s elbow or comparable symptoms, it is quite likely that you have a tennis elbow. An official diagnosis can be given by a doctor or orthopedic expert.
Golfer’s elbow can be avoided by maintaining a regular regimen of forearm strengthening and stretching. Lift with good form and the appropriate equipment, and avoid overexerting yourself by engaging in rapid, jerky wrist movements. Forearm flexors can be strengthened and loosened using eccentric workouts and gentle stretching to help prevent or alleviate the golfer’s elbow.
Hi, my name is Vince Richmond and I am the owner of earlygolfer.com. This blog is all about golfing, from tips and tricks to equipment reviews and everything in between. I have been golfing for over 20 years now and love the sport more than ever. I am always looking to improve my game and help others do the same. When I’m not golfing, I can be found spending time with my wife and two kids or playing some other sport (I’m a bit of a sports junkie). Thanks for reading and be sure to check out earlygolfer.com for all your golfing needs!