{"id":4249,"date":"2019-02-21T07:00:58","date_gmt":"2019-02-21T07:00:58","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=4249"},"modified":"2021-03-26T18:27:25","modified_gmt":"2021-03-26T18:27:25","slug":"12-steps-to-prevent-and-treat-golfers-elbow","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/12-steps-to-prevent-and-treat-golfers-elbow\/","title":{"rendered":"12 Steps to Prevent and Treat Golfer’s Elbow"},"content":{"rendered":"\n
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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.<\/p>\n\n\n\n

Despite its name, golfer\u2019s elbow doesn\u2019t 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\u2019s elbow include stiffness in the elbow, especially when clenching a fist, as well as weakness, numbness, or a tingling sensation in the affected elbow.<\/p>\n\n\n\n

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\u2019s elbow.
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Prevention Tips for Golfers Elbow<\/h4>\n\n\n\n

1.    Strengthen and Stretch Forearm Muscles<\/h3>\n\n\n\n

Before you head out onto the course or pick up a weight in the gym, it\u2019s vital to stretch your muscles. Stretching <\/a>increases circulation, pumping blood into your muscles, preparing them for physical activity.<\/p>\n\n\n\n

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. <\/p>\n\n\n\n

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.<\/p>\n\n\n\n

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.
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2.    Adjust Your Form and Check Equipment<\/h3>\n\n\n\n

Your form plays a vital role in maintaining the health of your skeletal and muscular system during exercise-induced stress. Exercising with poor form places pressure on the muscles and joints, resulting in poor posture and the potential for developing injuries<\/a>. <\/p>\n\n\n\n

Ask an instructor or personal trainer to monitor your form and give you feedback. Most people with poor form don\u2019t realize it they continue to practice their sport or activity unaware of the damage they are doing to their body.<\/p>\n\n\n\n

Before you head out to the gym or golf course, check your equipment. If you\u2019re using a set of old irons, it might be time to upgrade to graphite clubs. If you lift weights in the gym, it\u2019s vital that you protect and support your wrists. Purchase a set of wrist wraps to help keep your wrists straight when lifting barbells or dumbbells. <\/p>\n\n\n\n

Know when you\u2019ve had enough. Don\u2019t push your limits too far. Over-exerting yourself can lead to the development of golfer\u2019s elbow.
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Treatment Tips for Golfers Elbow
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3.    ICE<\/h3>\n\n\n\n

If you notice the symptoms of pain associated with golfer\u2019s elbow, it\u2019s vital that you stop whatever activity you\u2019re doing. Follow the procedure of ICE \u2013 Ice the affected area, apply compression and elevate the affected limb.<\/p>\n\n\n\n

Wrap some ice blocks in a kitchen towel and apply the cold compress to the inside of your elbow. Work the cold compress up and down the length of your forearm to experience relief from pain <\/a>symptoms. Ice the joint for 5-minutes, then take a break for another 5-minutes. Repeat this treatment several times until you experience pain relief.<\/p>\n\n\n\n

After icing, slip-on elbow support to apply compression to the affected area of the elbow. Remember to elevate your arm above your heart. This strategy will reduce circulation to the region, stopping the throbbing sensation while reducing pain symptoms.<\/p>\n\n\n\n

Repeat this treatment after every exercise session until your elbow starts to recover from the pain symptoms.
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4.    Medication<\/h3>\n\n\n\n

When pain symptoms become unmanageable, over-the-counter painkillers <\/a>and anti-inflammatories may provide some relief. Ask your pharmacist for ibuprofen, Advil, or Tylenol to soothe the symptoms of golfer\u2019s elbow. <\/p>\n\n\n\n

In severe cases where the condition advances, some doctors may prescribe painkillers with greater strength than OTC brands. However, it\u2019s crucial that you don\u2019t self-medicate. Using dangerous analgesics, such as opioids, to treat golfer\u2019s elbow may lead to dependency on these painkillers. Listen to your doctor\u2019s advice for managing the symptoms.<\/p>\n\n\n\n

Physicians typically don\u2019t recommend corticosteroid injections for golfer\u2019s elbow, as they are ineffective over the long-term for managing pain and inflammation. New treatments may offer promise for pain relief and fast healing of the condition. Platelet-rich plasma treatments involve injecting platelets and other anti-inflammatory agents directly into the affected area. <\/p>\n\n\n\n

These platelets speed up the healing process, reducing symptoms of pain and swelling associated with golfer\u2019s elbow, the treatment is so effective, many patients experience recovery after one session.
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5.    Massage Therapy<\/h3>\n\n\n\n

Golfers elbow affects the tendons of the forearm, and where they connect to the hard bony bump below the elbow. The only known cure for the condition is rest. Getting back onto the golf course without letting the inflammation <\/a>heal, exacerbates the symptoms of pain and swelling. If left untreated, you can expect the condition to develop into other severe forms of tendonitis, such as carpal tunnel syndrome. <\/p>\n\n\n\n

Massage is one of the most effective treatments for golfer\u2019s elbow. However, you\u2019ll need to visit a practitioner that offers deep tissue massage. Sports or deep tissue massage hurt. The practitioner presses deep into the connective tissues to release the inflammation, and this can be excruciatingly painful for the patient.<\/p>\n\n\n\n

After the massage, you may feel bruised and sore for a day. However, when the bruising subsides, you\u2019ll notice tremendous relief of pain and stiffness. Depending on the severity of your condition, you may need weekly treatments until it clears.
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6.    Acupuncture<\/h3>\n\n\n\n

This treatment involves the use of long, thin needles which a trained practitioner inserts into pressure points around your arm and elbow. The ends of the needles release the tension on your ligaments, loosening then and reducing inflammation around the tendon sheath.<\/p>\n\n\n\n

Acupuncture <\/a>is a traditional therapy, developed by traditional healers in China. These practitioners believe that the body contains meridians and pressure points that control our mood, mental state, and physical well-being. By applying acupuncture needles to the correct area, practitioners claim they can relieve symptoms of the condition and return you to good health.<\/p>\n\n\n\n

It\u2019s vital that you select a qualified practitioner for your acupuncture therapy. The last thing you want to happen is for an inexperienced practitioner to miss your pressure point and hit a nerve, this will significantly exacerbate pain symptoms. <\/p>\n\n\n\n

Search social media for acupuncture therapists in your area, and make sure they have plenty of positive reviews before you book your therapy session.
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7.    Supplements<\/h3>\n\n\n\n

There are various supplements <\/a>available over-the-counter that help to soothe the symptoms of inflammation associated with golfer\u2019s elbow. Fish oil is an effective inflammation-fighter, due to its high concentrations of beneficial Omega-3 essential fatty acids. The eicosapentaenoic acid and docosahexaenoic acid reduce systemic inflammation responsible for the development of golfer\u2019s elbow.<\/p>\n\n\n\n

Fish oil is available in two forms\u2019 as cold-pressed gel capsules and bottled oil. The bottled version of fish oil is best for its high bioavailability in the body. However, you\u2019ll need to store it in the refrigerator. Exposing the oil to room temperature turns the beneficial Omega-3 EFA\u2019s rancid, rendering them useless.<\/p>\n\n\n\n

Krill oil is another supplement readily available at your online health retailer that\u2019s rich in Omega-3 fatty acids. Pick up a curcumin supplement as well. Curcumin is the anti-inflammatory compound found in the spice, turmeric. Manufacturers extract the curcumin from turmeric and combine it with piperine to enhance bioavailability.<\/p>\n\n\n\n\n\n\n\n

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8.    Surgery<\/h3>\n\n\n\n

Fortunately, it\u2019s possible to treat golfer\u2019s elbow using OTC medications, supplements and rest. However, in rare cases, it may be necessary to operate on the affected tendons if they become severely inflamed.<\/p>\n\n\n\n

If you don\u2019t experience any relief of symptoms within 6-months after diagnosis, you may require surgery to reverse the effects of the condition and return the elbow to normal function. Physicians <\/a>use a new procedure called \u201cTENEX.\u201d This minimally invasive surgery involves the use of ultrasound technology to identify scar tissue and remove it from the elbow. <\/p>\n\n\n\n

The procedure requires a local anesthetic, and the patient is awake throughout the entire session. Patients recover from TENEX surgery reasonably quickly, with a high success rate. However, recovery includes physiotherapy sessions to restore the health and mobility of the elbow and prevent further issues occurring with the joint.<\/p>\n\n\n\n

Most people will never reach this stage of the condition and receive good recovery results using NSAIDs, and OTC painkillers. If you don\u2019t notice the symptoms dissipating after rest and treatment, speak to your doctor about TENEX surgery and how it may benefit your condition.<\/p>\n\n\n\n\n\n\n\r\n

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