Who has dealt with either tennis or golfer's elbow?

[Golf_and_Tacos]

Not a doctor, won't give medical advice. However, did endure the pain that comes with golfers elbow. If you have to wear a brace to play because of this pain just stop as it will only cause the recovery time to be longer. As boring as it is to not play while dealing with an injury, it is worse to play with injuries and affect your swing and other joints and muscles in compensating for this injury.

1. If the pain is bad only when playing golf, stop playing for a while, but if you have pain while doing other daily activities see a doctor and figure out the issue and the proper course of treatment.
2. Find a good sports massage therapist. They specialize in injury recovery and they are totally worth it.
3. As several people have responded, building up the muscle and tissue that support will be the greatest help going forward.

Even following these steps, it took me almost 6 months to be able to play pain free again.

[Siamese Moose]

10 minutes ago, MadisonGolfbum said:

In addition to these great ideas, it helped me if I slept with the bad elbow oriented low - between shoulder and waist. Maybe better blood flow?

My hand specialist tells me everyone should sleep with their arm extended. Sleeping with the elbow bent, especially if bent acutely, puts stress on the nerve as it passes over the outside of the elbow. I suffer from cubital tunnel syndrome, which is essentially carpal tunnel but in the elbow. If I sleep with bent elbows I wake up numb. I spent six months wearing a half cast held on with an ace bandage that kept my left arm straight. This fortunately broke me of my habit of sleeping with crossed arms. 

[gfesch]

Easy fix. Put strap below elbow and wear at night as well.

[Golfer Dave]

I've had it three times and found that the most complete cure is to have Graston Technique (search for it on the internet) treatments done by a chiropractor that practiced sports medicine. Three or four treatments were required, but the recovery was complete with no return of the problem.

[Bluesman57]

On 12/20/2022 at 10:10 AM, DGA3 said:

Otherwise known as lateral or medial epicondylitis. 

 

I had a bout with it in early August, and - after taking a couple of weeks off and then doing some of my own rehab based on watching numerous YouTube PT videos - was able to resume playing while wearing a forearm brace for extra support/protection. Everything went well while playing 2-3 times a week for about two months.

 

However, in mid-October, I had played on a Tuesday and Wednesday, and was asked to compete in a Ryder Cup tournament on the weekend, which sounded like fun, so I entered. Everything went fine until Sunday, when - after warming up thoroughly - I stepped to the first tee, swung my driver, made contact with the ball, and BAM! The pain returned, much in the fashion of a guitar string snapping.

 

I figure that although I felt as if my initial injury was completely healed, it probably was only about 90%, which allowed me to get away with playing 2-3 times a week. However, pushing it to 4 times, along with long, extensive warmups for the tournament, was just too much for my forearm tendons to take, and they snapped.

 

And yes, I went to an Ortho both times, and they basically recommended rest, stretching, and wearing a wrist brace for a couple of weeks. Right now I am fortunate that it is not golf season here in central Ohio, and I can rest it even more, while continuing to do some of my self-discovered therapies (hand gripper device and a Theraband Flexbar).

 

Hopefully, by the Spring I will be ready to once again play golf injury free. I just have to pace myself and not overdo it like the last time!

 

What about you?

 

Who here has experienced either tennis or golfer's elbow? How have you dealt with it, and what have you discovered helps you heal?

I had a bad case: both tennis and golfers' elbow in my left arm.   Doctor just recommended rest, but it didn't get better.  Saw my chiropractor, who started some aggressive massage therapy, using what looked like cross between a metal tongue depressor and an ice scraper.  It was *not* a pleasant experience, but 4 sessions of this scraping plus my aggressive use of my massage gun on off days, and I was 100% pain free. It's been a year and a half, and the pain has not returned. 

Edit: as mentioned above, this is the Graston Trchnique

[BillL]

I have dealt with golfers' elbow.  I had a friend who is a Physical Therapist recommend a Theraband - Flexbar.  He specifically recommended the Orange Bar which is the medium sized one.  You simply use as directed and it makes a big difference for me.  I've been lucky this year and have not had the issue despite playing a bit more golf, but I keep that Flexbar handy and ready to be used as soon as I get the first tinge of pain in that area. 

https://www.theraband.com/products/flexbar

Hope this helps 

[6 Million Dollar Man]

Not much to add except that if you suffer from this malady, wear a brace even when you are out of pain.  You think you are okay but the brace helps it to not come back.

[climberboy2000]

I've had tedonitis for decades, but I'm able to keep it at bay by wearing the elbow/forearm bands (see picture).  I wear them every time I play and I'm able to play all day with no pain.  Forget them for even 9 holes and I start to feel it.  My pain is on the outside of the elbow and these work wonders.

[Donn lost in San Diego]

I highly highly recommend The Alexander Technique as a long run way to minimize soft tissue pain.  I have severe scoliosis and kyphosis (forward curve of the neck).  And long arms.  My arms are not well anchored by strong shoulder muscles, and I am vulnerable to arm problems.   Got hit with repeated bouts of tendonitits.  P.T. helped, yoga helped, but neither works as well as Alexander.  The key is to learn to minimize muscles tense against each other.  You find a practitioner.  You go once or twice a week for a few weeks, then tail off, and learn to adjust your daily movement to the balanced position.  Many actors, dancers, musicians use it.  It saved my life.  I am now 68 and after knee and thumb surgeries (arthritis) I am swinging best in my interrupted life.  I still swing reg flex irons, senior flex 3 wood, and driver.  I don't take any aspirin or tylenol or cbd.  I try to lay on my back as per Alexander once a day for 20 minutes.   

[DGA3]

These are all great responses and suggestions.

Thank you so much, everyone, and keep 'em coming!  

[Middler]

I had tennis elbow (lateral not medial) from golf and it was awful. Wearing a forearm-elbow brace helped considerably, but didn't seem to cure it completely. I bought a Theraband FlexBarI and did the 3 exercises it recommends, didn't seem to help and it actually hurt my elbow during the exercises - but maybe I was doing one or more wrong?

I talked to a neighbor who's a licensed PT and she told me it might be wrist deflection (bent backwards) while I am asleep. The warden had a carpal tunnel wrist brace laying around, and I wore it every night for a couple of weeks, and that did the trick. I didn't realize I was doing the wrist deflection in my sleep.

I still wear the elbow brace almost every time I play, though I've forgotten a couple times and my elbow was OK after. I plan to continue with the brace as free insurance, and I usually don't play two days in a row any more, Mon-Wed-Fri most weeks. Good luck, it ain't no fun.

Switching from steel to graphite shafts also made a noticeable difference for me. My shoulders, elbows and especially wrists were a little sore and tender after every round of golf. When I reshafted my irons with Recoil 95’s, the post round joint pain went away. 

FWIW. I was a sweeper for most of my life, but I've turned into a digger which means my clubhead hits the turf more abruptly now. I am guessing that doesn't help my elbow or other joints.

[warbirdlover]

I played for almost 2 months last summer with it.  I found using the things below help and also using biofreeze, icy hot etc really helped.

Amazon.com: OTC Band-It, Forearm Band, Compression Strap for Tennis Elbow for Elbows, White : Health & Household

[Jono Horn]

I have had 2 bouts of tennis elbow in the last 6 years - about 4 years apart (same elbow). On both occasions I had a cortisone shot into the elbow from my specialist. First time I needed a second shot a few days layer but with the second bout the first injection worked. This provides full relief within a day or two and should this reoccur, I will have no hesitation in doing it again (been fine for about 2 years now). 

Edited December 21, 2022 by Jono Horn

[Middler]

11 minutes ago, Jono Horn said:

I have had 2 bouts of tennis elbow in the last 6 years - about 4 years apart (same elbow). On both occasions I had a cortisone shot into the elbow from my specialist. First time I needed a second shot a few days layer but with the second bout the first injection worked. This provides full relief within a day or two and should this reoccur, I will have no hesitation in doing it again (been fine for about 2 years now). 

I know several guys who got quick relief from cortisone, but the shot masks the problem, it doesn't cure it. Repeated use often leads to tissue/cartilage damage. Doctors I've talked to say they will only do cortisone 2-3 times on a patient before they recommend something more drastic like surgery. My Dad was a doctor and I won't use any drugs that mask pain if I can avoid it. YMMV

If you choose to go that route, great, just know the pros and cons.

Quote

Risks

Potential side effects of cortisone shots increase with larger doses and repeated use. Side effects can include:

• Cartilage damage
• Death of nearby bone
• Joint infection
• Nerve damage
• Temporary facial flushing
• Temporary flare of pain and inflammation in the joint
• Temporary increase in blood sugar
• Tendon weakening or rupture
• Thinning of nearby bone (osteoporosis)
• Thinning of skin and soft tissue around the injection site
• Whitening or lightening of the skin around the injection site

Limits on the number of cortisone shots

There's concern that repeated cortisone shots might damage the cartilage within a joint. So doctors typically limit the number of cortisone shots into a joint.

In general, you shouldn't get cortisone injections more often than every six weeks and usually not more than three or four times a year.

https://www.mayoclinic.org/tests-procedures/cortisone-shots/about/pac-20384794

[Dean M]

Started playing golf a year ago, at age 66.  Was playing or practicing 3 times a week.  After 9 months I suddenly got Tennis Elbow (not Golfers Elbow).  Took a few months off from golf to recover.  When I resumed playing my score had INCREASED by 12 strokes.  The problem (all mental) is that I am now afraid to hit the turf/mat for fear it will hurt my arm, again.  So I am now topping most shots to keep from duffing the ball.  Very frustrating. 

I did a ton of research.  You really want to reduce the shock and stress you are putting on your elbow when the club makes contact.  In particular, the muscles in the forearm and wrist need to properly protect the tendons in the elbow from this impact.  This is what I can suggest:

• Graphite shafts rather than steel
• Use oversized and very shock-absorbing grips such as Winn Excel. 
• Stretch and strengthen your forearm and wrist muscles to reduce stress on the tendons.  Use a "Flexbar"!
• Wear an elbow strap.  This reduces the pain in the arm muscles (not the tendons) but really is only treating the symptom.  The items, above, will help prevent the problem.

Note:  The sore muscles will heal themselves within weeks.  However, damaged tendons take 6-12 months to heal. 

Edited December 21, 2022 by Dean M

[bigdumbanimal]

Here's how you fix it. Sit down. Put your palms together and place your hands between your legs. Two by two move each opposing finger against your leg as you hold your legs together. One of the fingers on your golfers elbow will cause your golfers elbow pain to flair up. This is the finger that is causing your pain. Massage that finger, and across the palm, wrist, forearm, upper arm, and shoulder. Don't massage the painful elbow. It should be relieved in two or three days.

[Alex_0890]

On 12/20/2022 at 7:10 AM, DGA3 said:

Otherwise known as lateral or medial epicondylitis. 

 

I had a bout with it in early August, and - after taking a couple of weeks off and then doing some of my own rehab based on watching numerous YouTube PT videos - was able to resume playing while wearing a forearm brace for extra support/protection. Everything went well while playing 2-3 times a week for about two months.

 

However, in mid-October, I had played on a Tuesday and Wednesday, and was asked to compete in a Ryder Cup tournament on the weekend, which sounded like fun, so I entered. Everything went fine until Sunday, when - after warming up thoroughly - I stepped to the first tee, swung my driver, made contact with the ball, and BAM! The pain returned, much in the fashion of a guitar string snapping.

 

I figure that although I felt as if my initial injury was completely healed, it probably was only about 90%, which allowed me to get away with playing 2-3 times a week. However, pushing it to 4 times, along with long, extensive warmups for the tournament, was just too much for my forearm tendons to take, and they snapped.

 

And yes, I went to an Ortho both times, and they basically recommended rest, stretching, and wearing a wrist brace for a couple of weeks. Right now I am fortunate that it is not golf season here in central Ohio, and I can rest it even more, while continuing to do some of my self-discovered therapies (hand gripper device and a Theraband Flexbar).

 

Hopefully, by the Spring I will be ready to once again play golf injury free. I just have to pace myself and not overdo it like the last time!

 

What about you?

 

Who here has experienced either tennis or golfer's elbow? How have you dealt with it, and what have you discovered helps you heal?

Injuries can be tricky. One thing to understand is that your body’s muscles, tendons, joints etc. are all interconnected. Also know as kinetic chain. Generally injuries such as “golfers/tennis elbow” do tend to arise from overuse, there are circumstances where you could potentially have an issue somewhere else in your body that could be affecting your elbow (shoulder, wrist). My advice is to evaluate your body’s range of motion to determine any restrictions/limitations, potential muscle imbalances. Inhibit/stretch muscles that are tight/short (overactive), strengthen muscles that are weak/lengthened (under active). Most videos you find for rehab are not bad but potentially do not “fit” with your specific needs. Pain can feel the same for everyone however, determining why it is happening can be different for everyone. 

[BPOC13]

Just my little .02 here.  My "TENNIS ELBOW" started this past January when my clubs Bermuda grass went dormant and became rock hard.  I play about 3-4 times a week at my club and warmup prior to my round to give you an idea of how much I play.  Needless to say that I could play roughly 6-11 holes before the pain would cause me to hit some bad shots and at times I would have to just play 9 and head back to the clubhouse for a beer.  I rested it as much as possible during the week before heading back to the club on Saturday for my morning round with the guys.  Fast forward 10 months and my arm really never healed and basically got about 60% healed but I still couldn't pick up heavy things or even a wine bottle with my right hand without dropping it suddenly from the sharp pain.  

During our Couples Member Guest this past November we had a DR and therapist come set up an EZ-UP and do the usual adjusting and massage stuff pre round.  So I walked up to him and asked if he could do anything to help my TENNIS ELBOW that I have had for the past 10+ months, and he said "Absolutely, that is what I specialize in"!  So he went to work on my arm for about 10 min with his scraping tool, massaging and even used the CUPS to get blood flow to the sore spot.  I have now gone to him every week for the past 5 weeks and I can say that he has made my arm reach the 95% healed point and I played the last 2 weekends for the first time since Jan 2022 pain free!  

So my point here is, I did all the YOUTUBE videos, googled everything and followed all of them and even went to my usual PT guy to work on it, and none of them made it heal.  Yes it got a little better but never was I able to play a full 18 without skanking one short or sideways due to a bad and painful swing.  So my advice is to find an actual Dr who specializes in this type of injury.  He spends about an hour every week on my arm, and will do my other arm and my other pains while there.  Best thing I have done for my golf game in years...  Just my .02...

[Stuka44]

I have only ever got tennis elbow from playing tennis when I was in my 20's and 30's.  In my experience "in tennis" my problems came from two main things.

#1 Over swinging.  Trying to hit my serves harder, without doing to prerequisite(and to be clear I did nothing) work out or lifting weights to make my shoulder and arm stronger to accomodate the harder swing, and more arm whip.

#2 Vibration..  That is why I eventually used an overwrap on the handle, and two vibration dampeners in the strings, AND realized that unless I did actually work out and get stronger, my arm on a regular basis could not handle swinging harder other than once in a great while.

I have never had an issue playing golf.  I am easy swinger, and I will always choose to hit a less lofted club easier, as opposed to a higher lofted club harder.  I have mid-size grips to take up the vibration, and rarely get  much vibration from my irons.

So I would suggest looking into those two things, make sure you are not overswinging, trying to get more distance without building up the strength to do it, and vibration.  Mid-size grips, softer ball....

good luck

[Double Mocha Man]

3 hours ago, dctr71 said:

You can play round with this injury, or you can actually deal with it. A steroid injection may heal it but it's still a steroid. Find a doctor who has experience with shock wave therapy or do a PRP treatment. Most anything else is a frustrating waste of time. Rest may help, if you do nothing for a year.

 

I had a sports doctor who did prolotherapy. What are your thoughts on this?

And can you tell us more about shockwave therapy?

[GaDawg]

On 12/20/2022 at 11:27 AM, Kenny B said:

I just started experiencing the same thing.  My simulator is not quite up and running yet; turf going in soon and the SkyTrak should be here tomorrow.  However, I have started SuperSpeed training again and hitting foam balls into my net.  That will be replaced with the impact screen when everything is here.  I'm hitting off the Real Feel mat, which I have used now for two years with no problems.  After considerable warmup exercises I'm starting to feel soreness in my left elbow.  I don't think it's from hitting the mat, because that's not when it hurts; could be from extending down the line with the SS sticks and driver air swings.  I haven't played golf for almost 3 weeks; snow and below freezing temps, so no real ball impact yet.

I started some speed training back in the summer and started having elbow pain. I decided to stop and rested it, have not had the pain since, but held off on the speed training too.

[Jeb3]

I have had tennis elbow 2 times and in the most recent case found the elbow strap helped tremendously but the culprit causing the pain was a combination of a head heavy racket and string that did not absorb shock well. Changed the string and have been playing since with no pain.

My wife just developed golfer elbow on our trip to Hilton Head last week. This is on her left or trail arm and at the inside of the elbow. It became so painful during her third round she had to quit playing. I don't think the tennis strap I used will do her any good since it applies pressure on the tendon on the top of the forearm so any help from those with this problem is appreciated. I believe hers is from overuse after not playing for several months while going through Chemo so rest is one step but she wants to get back playing. Thanks to all those who have contributed.

 

[Kenny B]

23 minutes ago, GaDawg said:

I started some speed training back in the summer and started having elbow pain. I decided to stop and rested it, have not had the pain since, but held off on the speed training too.

Speed training was my focus this winter, so I'm going to keep doing it as long as it doesn't hurt.  I will back off if it becomes too much of a problem.

[pbclub]

I have the issue in both elbows. Mostly on the right side. I have tried everything. I have been dealing with this for years until I couldn't take it anymore. I was at the point where I was in pain even not moving. Throbbing pain. BTW for me the use of a strap support while playing made the problem worse. Really inflamed things. When I wore it just for everyday living I had no problems but playing really woke up the demons. The doctor said it is probably because I am too far-gone damage wise. 

Reasearch revealed PRP. It is supposed to be effective, not particularly invasive and great long term as opposed to steroids. So I did it. It was an out of pocket expense. There are 2 types. Basically, large and small. Large cost me here in Tennessee $800 for one elbow. Here is a pic of the second injection (same syringe divided between 3 spots). No topical or pre injection pain relief, just straight in! Yep, hurt like a MF. 

Post injection pain was pretty severe, although manageable. You cannot take anything anti-inflammatory for weeks before and after the procedure. So no advil relief and no ice. leading up to and after. Day one I had some leftover Vicodin so I used that. After the first day the pain levelled off considerably. I had swelling in the region. That went away after a week. 

I am now in week 2 and I have not had a lot of improvement. It is expected to take about 6 weeks for this to all calm down and work. I hope that is true. I can update if anyone is interested. 

[pbclub]

BTW I did shockwave therapy. It did nothing but drain my checking account. 5 treatments at $250 each. Nothing improved, and in fact got worse as my previous post says. Not BECAUSE of shockwave I don't think, but it didn't help at all. Hurt like a MF as well. I came to the conclusion that hitting the area with a Theragun does the same thing and also did not work for me. I think I am/was too far gone damage wise anyways. 

[DrTstandy]

I'd go with sleeping posture on this one. If you sleep with your elbows and wrists bent, curled up under you or your head you are putting a ton of stress on those muscles and tendons associated with these issues. You are effectively spending 8 hours at night with these muscles super shortened and then they tend to pull all day long. I worked on sleeping with my arms more straight down my side and my elbow pain went away in about a week and never returned. All the strengthening and stretching, while good, cannot compensate for these muscles being in this position for 7 - 9 hours each night.

[GolferAbruzz]

About 2 months ago, I switched up clubs and in between sending my old irons out and receiving my new clubs (both graphite shafts), I used my son's steel shafted clubs for about one week. My elbow was sore after about 3 days. Immediately I realized the steel was causing the golfer's elbow. Once I got my graphite shafted clubs, all better.

[Eric K]

I’ve had it numerous times over the last 15 yrs. brought on usually from too much time hitting off the mats at either the range or during the off season in an indoor simulator. My most recent bout I was referred to a chiropractor who specialized in Grastons Technique. The dr told me if I don’t experience some relief after three sessions he would authorize an MRI. Sure enough I had no relief and the MRI showed a 5mm interstitial tear. I ended up getting a PRP shot and stopped playing for a few weeks. Started playing again with an tennis elbow brace. Eventually stopped wearing it. All good now. Cortisone doesn’t help IMHO. 

[DougK27]

I have dealt with tennis elbow for many years and have used pretty much all the techniques talked about here.   Here are things that worked:

1. Changed my swing to be less steep.  Took a lot of shock out of the elbow.
2. Cortisone shots.  When nothing else works this did the trick for me.  But if you change nothing else it will probably come back.
3. The Fiix Elbow.  Clinically proven machine to help with tennis elbow.  Not cheap but I've recommended to several people who all said it helped them. It is specifically for tennis elbow.  Not sure if you can use it for golf elbow. 
4. Theraband Flexbar - great tool for rebuilding strength and flexibility especially after a cortisone shot.
5. Elbow strap - I think it helps especially when playing, but saw the study in a prior post which surprises me.  
6. Ice - probably the easiest thing to do if you put in the time when it hurts
7. Stretching exercises - easy to find on line
8. Tumeric supplements - I'm not into supplements but started taking this about six months ago and haven't had any issues with recurrence.  Not sure if that is correlation or causality.  Please do your own research to see if it's right for you.

[MyCatsMom]

6 hours ago, pffeng said:

I had a similar injury (15+years ago) and followed the Orthos's  practices as you described and played thru the injury (for months). It would recur periodically, especially after hitting off of mats. Out of pure luck I was looking at a used car by private party, I had my forearm wrap on. The owner asked me what was going on, I told him. He asked if he could try something: he manipulated the area (putting things back to where the should be), and had me do ice and heat, "it'll be good in X # weeks", well it was good as stated and has never recurred. The guy turned out to be an Osteopath and practiced manipulation putting the tendons, ligaments and whatever else is there to where they should be. It worked for me and I am a believer, hope this helps, and works for you. Pain free golf is wonderful.

I agree with this, as an Osteopath. Also, would add acupuncture or Laser - as was suggested - to lower the inflammation faster. With acupuncture you can eventually as for these little tiny needles covered by a bandaid like thing that allows the needle to stay in there for a week or so - to continue stimulating the healing.