Golfer's Elbow, is also known as medial epicondylitis. Its main feature is pain extending from the elbow to the wrist along the inner side of the elbow. Despite the name, Golfer's Elbow can affect anyone who performs repetitive wrist and forearm motions. Explore practical tips for managing pain and preventing, Fivali aims to help everyone live healthily and actively.

What is Golfer's Elbow?

When the tendons that attach the forearm muscles to the bony bump on the inside of the elbow move repeatedly for a long time, it may cause damage or inflammation. This is the Golfer's Elbow.

Common Cause of Golfer's Elbow

• Overuse
• Improper Technique
• Age and Fitness Level
• Lack of Warm-up and Stretching
• Inadequate Equipment

Symptoms of Golfer's Elbow

Pain: Pain and tenderness on the inner side of the elbow is the main symptom. The pain may radiate down the forearm.

Weakness: It may make people hard to grip objects.

Stiffness: Stiffness may cause difficulty in flexing or extending the arms.

Inflammation: The inflamed area of skin will turn red with a long lasting tingling pain.

Tips of Managing Golfer's Elbow

Rest

One of the essential steps is to give your elbow proper rest. Take regular breaks during activities or sports, allowing your elbows to recover. This rest period will help reduce inflammation and provide an opportunity for healing.

Ice Therapy

You can put ice packs to the uncomfortable elbow area, which provides localized cooling effects. It helps constrict blood vessels and decrease the blood flow to relieve inflammation. Just simply wrap an ice pack in a towel, and apply it to your elbow for 15-20 minutes at a time.

Stretching and Strengthening Exercises

Stretching and strengthening exercises can enhance flexibility and stability of elbow muscle. Do a few exercises like forward arm flexion in your free time will relax the elbow joint and nearby muscles. Besides, Consulting a physical therapist or healthcare provider is a good way to help you make tailored exercise plans.

Use of Elbow Braces

Elbow braces or supports are designed to provide additional stability and compression. With their help, you can relieve pain and alleviate strain. To help you stay active and injury free, Fivali launched the series of Elbow Compression Sleeve that made of high quality fabric and offer excellent support.

Fivali Adjustable Brace Elbow 2 Pack FER01 uses pressure straps for Secure Fastening, which can be easily tightened or loosened according to wearers’ preferences. Mesh fabric allows air flows and ensures freedom of movement.

One of the features of Fivali Compression Elbow Support Braces 2 Pack FER08 is the dual-sided silicone paddings. They can offer enhanced protection and cushioning against impacts and collisions.

Golfer's Elbow Prevention Techniques

Warming up and cooling down

Warming up before physical activities can make your muscles and tendons get ready for exercise. You can choose wrist circles, forearm stretches, and other easy elbow exercises to do. Just take a few minutes to increase blood flow and loosen up the muscles.  Similarly, cooling down with stretches after training can help relieve tightness and promote recovery.

Gradual progression in training

If you want to increase the intensity of your exercise, it is best to follow your body situation. Increase the intensity slowly, and stop and rest as soon as you feel any adverse reactions such as pain or overexertion. Avoid sudden increases in excessive activity, especially repetitive wrist and forearm exercises. It may strain your muscle and elbow tendons, and make it easier to get golfer’s elbow.

Proper technique and form during physical activities

Whether you're playing golf, tennis or lifting weights, you should pay attention to maintaining proper posture during your workout. Especially your elbow movement and strength. Do not over-bend or extend your arms, which can put too much pressure on your elbows and lead to injury. To make sure you are doing it safely during your activity, you can consult a trainer or healthcare professional.

We hope these suggestions above will be effective in alleviating the pain associated with golfers elbow and reducing the risk of injury. If you have developed golfers elbow, you should seek the help of a medical professional immediately. If the condition is serious, it is best to receive appropriate treatment. Focusing on elbow health and dealing with it proactively is essential to providing a sense of well-being in our lives.