By Brad Walker
The Stretching Institute

Several conditions affect the elbow area. The three most common are "lateral epicondylitis" (tennis elbow), "medial epicondylitis" (golfers' elbow), and medial collateral ligament sprain (throwers' elbow).

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). I'll concentrate on medial epicondylitis, more commonly known as golfers' elbow.

Before understand golfers' elbow, it's important to have a general understanding of the structure of the elbow joint, and how the muscles, tendons, ligaments and bones help the elbow joint function.

As you can see from the diagram to the right, many muscles and tendons make up the elbow joint and forearm. The diagram shows the anterior (or front) view of the forearm. The left picture shows the muscles and tendons closest to the surface of the skin; The picture on the right shows some of the muscles and tendons deeper within the forearm.

Three bones which make up the elbow joint. They are the "Humerus," the "Ulna" and the "Radius."

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.

Overuse is the most common cause of golfers elbow. Any action which places a repetitive and prolonged strain on the forearm muscles, coupled with inadequate rest, will strain and overwork those muscles.

Direct injury, such as a bump or fall onto the elbow and poor technique, like ill-fitted equipment are others reason for golfers' elbow.

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.

Preventative techniques for golfer's elb
ow include brace, rest and learning new routines for repetitive activities. However, the three preventative measures I feel are far more important.

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 surefire 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.

Second, 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.

Thirdly, strengthening and conditioning the muscles of the forearm and wrist will also help to prevent golfers elbow.

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.

For more information about proper stretching and other preventative and post-injury treatments, visit the banner at the top or bottom of this article.