Golfer's elbow, or medial epicondylitis, refers to inflammation of the tendons on your forearms that attach to the inside of your elbow. Repetitive forearm movements, golfing, hammering, chopping and excessive finger and wrist motion may cause golfer's elbow. Symptoms include pain at rest or while making a fist, or stiffness, weakness, tingling and numbness in your forearms, wrists and fingers. There are a variety of at-home treatments for this condition.
Ice
Icing your forearm, elbow, wrist and fingers during a bout of golfer's elbow may help reduce your pain. Wrap a towel around a bag of ice and apply to affected area for 20 to 30 minutes, every four hours for two to three days. If the area remains hot and swollen after icing it for three days and your pain does not decrease, contact your doctor for a medical evaluation.
Rest
Avoid activities that contribute to or worsen your pain to allow healing and prevent further injury. If you have golfer's elbow, don't participate in tennis, golfing, hammering, racket sports or any other activities that jeopardize your tendons' health. If some activities are unavoidable, focus on maintaining rigid wrists during movement to prevent additional pain.
Medication
Certain anti-inflammatory medications can help relieve your pain and reduce swelling. Over-the-counter products that help treat golfer's elbow include ibuprofen, acetaminophen and aspirin. For more progressive treatment, talk to you doctor about the possibility of cortisone shots, which are site specific injections used to reduce pain and inflammation in a certain part of your body.
Stretches
Certain stretches and range of motion exercises may reduce your pain, accelerate your healing and help your arm and hand return to normal. These three exercises may be appropriate for you during recovery; check with your physician.
Lift the affected arm in front of you, turning your palm toward the ceiling. Bend your wrist forward as far as possible and then immediately bend it backwards as far as possible. Do 10 forward and backward bends, three times a day.
This stretch can increase your forearm range of motion. Press your affected elbow next to your side. Lift your forearm in front of your body, parallel to the floor, forming a 90-degree angle. Turn your palm toward the ceiling and hold for five seconds. Turn your palm toward the floor and hold for five seconds. Continue alternating until you complete 10 of each. Do this three times a day.
Increase your elbow range of motion with this final stretch. Hang your affected arm by your side. Lift your palm toward your shoulder, bending your elbow as much as possible. Lower your palm toward the floor, straightening your elbow as much as possible. Do 10 repetitions, three times a day.
References
- The Stretching Institute: Golfers Elbow, Elbow Tendonitis and Elbow Pain
- NYU Langone Medical Center: Medial Epicondylitis
- University Specialty Clinics: Suffering From Golfer's Elbow?
- University Sports Medicine: Medial Epicondylitis - Rehabilitation Exercises
- University Sports Medicine: What is Medial Epicondylitis?
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