Golfers elbow occurs due to the inflammation of the tendons and ligaments that attach to the bony bump on the inside of your elbow. The inflammation creates sensations of pain that shoot through the forearm muscle, especially during activities that require gripping or movement of the forearm muscles. If left untreated, the pain may spread to the wrist as well.
Despite its name, golfer’s elbow doesn’t only affect golfers – it can happen to anyone. People who participate in sports or activities that require them to grip are at risk of developing this condition. Symptoms associated with golfer’s elbow include stiffness in the elbow, especially when clenching a fist, as well as weakness, numbness, or a tingling sensation in the affected elbow.
Golfers elbow typically occurs over a few weeks to a few months, with pain symptoms intensifying if the condition remains untreated. Here are eight steps to prevent and treat golfer’s elbow.
Prevention Tips for Golfers Elbow
1. Strengthen and Stretch Forearm Muscles
Before you head out onto the course or pick up a weight in the gym, it’s vital to stretch your muscles. Stretching increases circulation, pumping blood into your muscles, preparing them for physical activity.
Stretching is an essential part of any sport, hobby, or activity. Stretching before exercise is an essential warm-up to get the blood moving. Failing to do this before exercise results in injuries to the muscular system.
Before you start your workout or step out onto the tee, warm up your forearms. Start by massaging the muscles and ligaments in your elbows and forearms for a few minutes. Take your hand, place it on top of the other and flex your wrists to increase blood flow to your wrists and palms, loosening the tendons.
Squeeze a tennis ball a few times in each hand, and take a jog for 5-minutes to raise your heart rate and coordinate your muscular system for exercise.