Controlling Wrist and Elbow Pain

By Scott Buddelmeyer, A.T.C.
Head Athletic Trainer at Defiance Clinic

Whether you’re a serious golfer or just a weekend warrior, you probably have, at one time or another, experienced wrist or elbow pain during or after your round. Acute and chronic wrist and elbow pain are extremely common among golfers because these areas of your body are used in every type of golf shot imaginable.

Wrist and elbow pain can arise from one traumatic event or from the repetitive nature of the game. A sprain can happen if, on one specific shot, you hit the ball (or ground) awkwardly causing an abnormal torque on the lower arm. Sprains are the stretching or tearing of the ligaments in and around the wrist or elbow. This one traumatic motion can lead to pain for weeks if not treated properly. Another source of wrist or elbow pain can be the repetitive motion that occurs during your swings. Anytime you have a motion that is repeated over and over again during a short period of time, you run the risk of developing a tendonitis that will cause pain and inflammation. Another potential cause of wrist and elbow pain is an improper grip. Gripping the club too hard or at the wrong angle can lead to injury. If you suspect this as the culprit, talk to your clubhouse professional for a quick lesson.

Preventing wrist and elbow pain starts with proper stretching and warm-up. A quick stretch before you start your round can help prevent these injuries. First, straighten your right arm out in front of you. Then, with your left hand, grab your right hand and gently pull it into flexion (fingers toward the ground). Hold that stretch for a slow 20 count. Do the same with your left wrist. Now, pull the hand into extension (finger towards the sky). Again, hold for a slow 20 count. Be sure to do both arms twice. This stretch will help increase the flexibility in your lower arm.

If you develop wrist or elbow pain despite your prevention methods, you need to begin home treatment immediately. First, remember RICE. That stands for Rest, Ice, Compression, and Elevation. Rest may be as helpful as anything. You may want to consider skipping a round or two if the pain is too bad. The most important part of your home treatment is ice. Put a cold pack on the painful area for 15-20 minutes, two to four times a day. If it’s your elbow that is painful, try this: freeze a Styrofoam cup of water; then tear the bottom of the cup out and ice your elbow, massaging the area that is most painful for five minutes. This can be very beneficial. Avoid the use of heat initially; ice will help the most. The use of compression and elevation may also help decrease the pain and speed up recovery time. Keeping an elastic wrap on and elevating the injured area will help keep the inflammation at bay.

If the pain persists or worsens, see your primary care physician. He or she may be able to prescribe an anti-inflammatory medication. Your physician may also suggest physical therapy that will help get you back on the course quicker and pain-free. For a free consultation with one of our certified athletic trainers, please call me at 419-783-2791. Good luck and happy golfing!