The first two conditions are very similar, however
the first affects the outside of the elbow (lateral), and the
second affects the inside of the elbow (medial). For the purpose
of this newsletter we'll stick with the treatment of medial
epicondylitis, or as it is more commonly known, golfers elbow.
Elbow Injury: What is Golfers Elbow?
Golfers elbow occurs when there is damage to
the muscles, tendons and ligaments around the elbow joint and
forearm. Small tears, called micro tears, form in the tendons
and muscles which control the movement of the forearm. They
cause a restriction of movement, inflammation and pain. These
micro tears eventually lead to the formation of scar tissue
and calcium deposits. If untreated, this scar tissue and calcium
deposits can put so much pressure on the muscles and nerves
that they can cut off the blood flow and pinch the nerves responsible
for controlling the muscles in the forearm.
Elbow
Injury:
Causes!
By far the most common cause of golfers elbow
is overuse. Any action which places a repetitive and prolonged
strain on the forearm muscles, coupled with inadequate rest,
will tend to strain and overwork those muscles.
There are also many other causes, like a direct
injury, such as a bump or fall onto the elbow. Poor technique
will contribute to the condition, such as using ill-fitted equipment,
like golf clubs, tennis racquets, work tools, etc. While poor
levels of general fitness and conditioning will also contribute.
Elbow
Injury:
Symptoms!
Pain is the most common and obvious symptom
associated with golfers elbow. Pain is most often experienced
on the inside of the upper forearm, but can also be experienced
anywhere from the elbow joint to the wrist.
Weakness, stiffness and a general restriction
of movement are also quite common in sufferers of golfers elbow.
Even tingling and numbness can be experienced.
Elbow
Injury:
Prevention!
There are a number of preventative techniques
which will help to prevent golfers elbow, including bracing
and strapping, modifying equipment, taking extended rests and
even learning new routines for repetitive activities. However,
there are three preventative measures that I feel are far more
important, and effective, than any of these.
Firstly, a thorough and correct warm up will
help to prepare the muscles and tendons for any activity to
come. Without a proper warm up the muscles and tendons will
be tight and stiff. There will be limited blood flow to the
forearm area, which will result in a lack of oxygen and nutrients
for the muscles. This is a sure-fire recipe for a muscle or
tendon injury.
Before any activity be sure to thoroughly warm
up all the muscles and tendons which will be used during your
sport or activity.
Secondly, flexible muscles and tendons are extremely
important in the prevention of most strain or sprain injuries.
When muscles and tendons are flexible and supple, they are able
to move and perform without being over stretched. If however,
your muscles and tendons are tight and stiff, it is quite easy
for those muscles and tendons to be pushed beyond their natural
range of movement. When this happens, strains, sprains, and
pulled muscles occur.
To keep your muscles and tendons flexible and
supple, it is important to undertake a structured stretching
routine. For a comprehensive reference of over 100 clear photographs
of every possible sports related stretch, consider getting a
copy of The Stretching Handbook. If you're interested in stretches
for the forearms and shoulders, The Stretching Handbook has
18 different stretches you can do. Order your copy now!
And thirdly, strengthening and conditioning
the muscles of the forearm and wrist will also help to prevent
golfers elbow. There are a number of specific strengthening
exercises you can do for these muscles, but instead of me going
into the details here, I have simply found another web site
that has already done all the hard work.
The following site explains a number of exercises
you can do, both with, and without weights, and also includes
diagrams and comprehensive explanations of each exercise. Although
the site is specifically about tennis elbow, the exercises also
relate very well to golfers elbow. You can find these strengthening
exercises by going to http://www.physsportsmed.com/issues/may_96/nirscpa.htm.
Elbow Injury:
Treatment!
Golfers elbow is a soft tissue injury of the
muscles and tendons around the elbow joint, and therefore should
be treated like any other soft tissue injury. Immediately following
an injury, or at the onset of pain, the R.I.C.E.R. regime should
be employed. This involves Rest, Ice, Compression, Elevation,
and Referral to an appropriate professional for an accurate
diagnosis.
It is critical that the R.I.C.E.R. regime be
implemented for at least the first 48 to 72 hours. Doing this
will give you the best possible chance of a complete and full
recovery.
The next phase of treatment (after the first
48 to 72 hours) involves a number of physiotherapy techniques.
The application of heat and massage is one of the most effective
treatments for removing scar tissue and speeding up the healing
process of the muscles and tendons.
Once most of the pain has been reduced, it is
time to move onto the rehabilitation phase of your treatment.
The main aim of this phase is to regain the strength, power,
endurance and flexibility of the muscle and tendons that have
been injured.
