Have you ever experienced a throbbing pain on the inside of your elbow or pain on the inside of your elbow when holding something?
It could be golfer's elbow!!
■ What is golfer's elbow?
Golfer's elbow is a condition that causes pain on the inside of the elbow joint, and is officially called "medial epicondylitis."
[Cause]
Although the name includes the word "golf," it often occurs due to repeated use of the elbow and wrist joints in tennis, work, or everyday life (baseball, carrying heavy loads).
[Common causes]
Work: working on a computer, playing the piano, carrying heavy luggage
・Sports: Golf, tennis, baseball, volleyball
・Daily life: wringing out towels, operating a frying pan, using a smartphone for long periods of time
Another cause may be a decrease in strength or flexibility of the muscles that bend the fingers and wrist.
Why does it hurt?
The muscles and tendons that bend the fingers and wrist toward the palm are attached to the inside of the elbow joint (medial epicondyle of the humerus). Sudden stress or accumulation of small stresses (overuse) can cause inflammation.
In golf, swinging the club with your left hand or duffing (hitting the ground before hitting the ball with the club) can put strain on the inside of your elbow, which can lead to golfer's elbow.
[Self-check]
1. Make a fist with your elbow extended
2. Use your other hand to add resistance by extending your wrist in the opposite direction.
3. If you experience pain on the inside of your elbow, you may have golfer's elbow.
■ What you can do to prevent this
The key to prevention is to avoid overuse and maintain muscle flexibility and strength .
1. Stretching to improve flexibility
Extend your elbow and grab your fingertips with your other hand
・Stretch your hands by bending them backwards (10-15 seconds)
*The recommended number of times is 2-3 times a day. If you feel any discomfort, increase the number of times.
2. Strengthening your grip
- Roll up a towel and hold for 5 seconds, then slowly release (10 times x 2 sets)
- By increasing your grip strength, you can reduce strain on your elbows.
*Do this when you are not in pain.
【3. Tips for working】
・If you work for a long time, stretch every hour.
- Warm up and cool down thoroughly before and after sports
■ Summary
Golfer's elbow is a sign of overuse that can happen to anyone.
Incorporate stretching and light training into your daily routine to create a body that is less prone to pain.
....
Author: Ryota Ishii, Physical Therapist at Ikejiri-Ohashi Sera Clinic
Supervised by: Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Clinic official website:
https://sera-clinic.com/