Weightlifting & Golfer's Elbow

A common injury associated with weight training is medial epicondylitis, or golfer's elbow. If your arm is positioned with the palm facing forward, the pain of golfer's elbow is located on the inner, or medial aspect of the elbow and forearm. Medial epicondylitis is more prevalent among golfers than other athletes, hence the nickname. Prevent the occurrence and limit the damaging effects of weightlifting-induced golfer's elbow by employing proper technique, getting adequate rest between training sessions, warming up, cooling down, using simple self-care and receiving chiropractic treatment.

Anatomy

According to the "Journal of the American Chiropractic Association," the elbow is a relatively stable joint with two types of movement: flexion-extension (bending-straightening) and pronation-supination (turning palm down and turning palm up). Tendons connect muscles to bone, and tendonitis is inflammation of tendons. Golfer's elbow is inflammation of the tendons that attach the wrist flexor muscles to the medial aspect of the elbow. Weight-training exercises that flex the wrist often elicit golfer's elbow.

Symptoms

The most common symptoms of golfer's elbow include pain, tenderness, fatigue, weakness and limited pain-free range of motion. Medial epicondylitis is associated with activities such as golf, throwing, weight training, using a screwdriver, hammering, assembly line work and computer work. According to the "Journal of the American Chiropractic Association," "These activities involve repetitive motions which result in tissue micro-trauma exceeding the rate of tissue repair, which results in an overuse injury."

Exercises

Lifts that curl the wrist use the wrist flexor muscles and place stress on the tendons that attach to the elbow's medial aspect. A key component to preventing golfer's elbow is proper technique when performing barbell curls, e-z bar curls and dumbbell curls. During these exercises, maintain the wrists in a neutral position, meaning do not flex the wrists upward while curling; only bend the elbow, not the wrist. Wrist flexor muscles contract in a gripping motion during curls, but repetitive wrist flexion increases the tendons' pull on the bone, resulting in micro-trauma, pain and injury.

Training

Get adequate rest between training sessions, and always use proper technique. If your elbows are still sore from your previous workout, rest an extra day. Pay close attention to how your body feels and responds before, during and after lifting to prevent worsening golfer's elbow. If an exercise causes pain, modify it or switch to another exercise. Warm up and cool down well to prevent injuries. Perform light cardiovascular exercise for five to 10 minutes, followed by static stretches and dynamic range of motion exercises for a thorough warm-up. Cool down after lifting by stretching and massaging your forearm muscles.

Treatment

If golfer's elbow symptoms begin, immediately apply ice for 10 to 15 minutes with a thin towel between the ice pack and your skin. Cold therapy helps reduce swelling and pain. Clair Davies, the author of "The Trigger Point Therapy," recommends "Massaging of the forearm with a tennis ball. Begin three or four inches below the elbow, and roll the ball repeatedly all the way up to the elbow, six to 12 strokes several times a day to break up muscle tension." If your golfer's elbow persists or worsens, seek chiropractic treatment to maximize the body's healing capabilities through the restoration of proper nerve flow, optimization of proper skeletal motion and revitalization of the muscles, ligaments and tendons.