How To Soothe Inner Elbow Pain in 2 Easy Steps: Expert Tips for Lasting Relief
More than 90 percent of 'golfer's elbow' cases aren't caused by playing sports
You’re doing yard work when out of nowhere, pain begins radiating through your inner elbow. Or perhaps you go to sleep feeling fine and wake up the next morning, barely able to bend your arm. What gives? Inner elbow pain, also known as golfer’s elbow, can be frustrating. But experts say that most of the time, it isn’t a major cause of concern. Here’s how to speed healing in the meantime.
What is ‘golfer’s elbow?’
“Golfer’s elbow is a condition that causes excessive pain and tenderness in the inner elbow area,” says Thomas Nguyen, MD. “Golfer’s elbow can present itself through pain, tenderness, aching and stiffness in the inner elbow area down to the wrists.
Repeated small tears in the muscles and tendons in your arm are the culprit behind this characteristic pain and stiffness. “Also known as medial epicondylitis, this condition is the result of micro tears of the forearm tissues that attach to the inside of the elbow,” says Lindy Royer, physical therapist and educator at Balanced Body. “The tissues become aggravated due to excess stress from overuse.”
And despite the name, you don’t have to be swinging a golf club to develop golfer’s elbow. Any type of forceful, repetitive arm movement or stresses can trigger inner elbow pain. In fact, more than 90 percent of cases are caused by something other than playing sports.
“This condition is very common and can occur from any overuse and strain of the elbow,” says Dr. Nguyen. “Golfer’s elbow is commonly the result of repetitive elbow use, improper gripping or poor ergonomics during strenuous activities.”
Who’s at risk for inner elbow pain?
Although anyone can have inner elbow pain, this type of overuse injury is most prevalent among people who are repeatedly bending or flexing their arm for extended periods of time. This can happen during repetitive activities like painting, playing pickleball, gardening or lifting weights.
“This condition can commonly present itself in football players, golfers, tennis players and other racket or pickle ball enthusiasts,” adds Dr. Nguyen. “Golfer’s elbow also results from labor-intensive occupations in which proper ergonomics are not being used during physical work.”
If you’ve recently taken up a pickleball hobby or decided to DIY your deck renovation, keep an eye out for aches and pains in your inner elbow, wrist and forearm. Repeated strain from hammering nails, swinging a racket or lifting and holding motions can damage the muscle.
How to treat inner elbow pain in 2 easy steps
The best way to manage inner elbow pain is by preventing golfer’s elbow altogether.
“During activities, be sure to warm up properly, improve your swinging techniques and strengthen your core muscles,” recommends Dr. Nguyen. Stretching out your muscles before use and learning proper form for racket sports can go a long way towards reducing your risk of developing inner elbow pain, as can gentle strength training.
But if it’s too late for prevention and you’re already achy, two simple at-home measures can help manage the pain and prevent further damage.
1. Apply ice
“To ease inner elbow pain, try using heat or ice for your elbow,” Dr. Nguyen recommends. “You can take anti-inflammatory medication to reduce your pain levels as well.”
Royer recommends treating inner elbow pain in two phases to relieve pain both in the short term and long term.
“The initial phase of relieving golfer’s elbow involves decreasing the stress and aggravation on the tissues,” Royer explains. “Try applying an ice pack to the elbow for 10-15 minutes once or twice a day. Stop repetitive movements and aggravating activities until the discomfort subsides.”
2. Stretch it out
Once your symptoms have calmed, Royer recommends stretching and strengthening the muscles to prevent further damage.
“Strengthen the shoulder, arm, forearm and hand,” Royer advises. “Seek professional help [such as via physical therapy] to learn the best strategies. Gently stretch the lower arm and wrist daily, and take rest breaks if symptoms recur until the tissues heal and adapt to the activity demand.”
Not sure where to get started? Check out the video below for a quick how-to:
Keep reading for more natural pain relief:
These 5 Simple Stretches for Shoulder Pain Loosen up Stiff Joints
These 5 Exercises for a Torn Meniscus Ease Knee Pain Naturally
Pain in Your Lower Legs? You May Have Shin Splints: How to Tell
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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