Golfer's elbow is a pain caused from inflammation of the tendons on the inside of the elbow. Similar to tennis elbow which affects the outside of the elbow, golfer's elbow isn't just for golfers, but anybody who repetitiously clenches their fingers or twists their wrists. Over time this pain can spread into the rest of the arm, affecting the wrist and forearm. With proper care this painful condition can be pacified, relieving you of the discomfort and enabling you to use your arm to its full potential once again.
Step 1
Take an over-the-counter pain reliever to help suppress the pain such as ibuprofen. Read and follow the manufacturer's instructions for dosage and how often to take it.
Step 2
Rest your arm by taking some time off from whatever it is that caused the pain, such as golf. Make a conscious effort to use the affected arm less in your daily activities. Wrapping an elastic bandage around your elbow and utilizing a forearm strap may help to keep the affected arm out of the action for awhile.
Step 3
Hold an ice pack over the inside of your elbow for at least 15 minutes several times per day. To protect your skin from the cold temperatures, wrap a cloth around the compress. A bag of frozen vegetables makes a great substitute for a cold compress.
Step 4
Massage the area with your fingers to help stimulate blood flow through the area and relieve the discomfort. Do this as often as you would like to bring about relief.
Step 5
Practice moving your arm in the way that caused it to be sore in the first place, once you feel you can without hurting it further. If golf was the cause of the pain, practice slow golf swings without a golf club. Ease your arm back into the swing of things slowly so as not to overdo it. Practice for 10 to 20 minutes daily, but stop if it is painful.
Tips and Warnings
- Talk to your doctor about persistent golfer's elbow pain. Your doctor may be able to prescribe medications or physical therapy. In certain extreme cases, surgery may be required.
Things You'll Need
- Over-the-counter pain medication
- Elastic bandage
- Forearm strap
- Cold compress
