Correcting Golfer’s Elbow How Physical Therapy Can Help
Golfer’s elbow, also known as medial epicondylitis, is a condition that develops when the tendons on the inside of the forearm become irritated, inflamed, and painful due to repetitive use of the hand, wrist, forearm, and elbow. People of all ages enjoy golf, and all players are susceptible to developing this condition. Thankfully, physical therapy can help decrease the pain caused by medial epicondylitis and improve the elbow’s motion, strength, and function. Individuals with golfer’s elbow may experience: • Pain along the inside of the forearm with wrist, hand, or elbow movements. • Pain or numbness and tingling that radiates from the inside of the elbow down into the hand and fingers, with gripping or squeezing movements.
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Weakness in the hand and forearm while attempting to grip.
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Elbow stiffness.
If you do not get proper treatment as soon as you are diagnosed with golfer’s elbow, your tendons can begin to tear from lack of good blood supply. It is important to begin treatment as soon as possible to prevent further, more complicated injuries. After you are evaluated, your physical therapist will give you some restrictions to encourage the healing process. This, of course, means you must refrain from playing golf, but it may also mean restrictions in your daily activities or work duties. From there, your physical therapist will create a custom treatment plan. Your individual treatment plan will most likely include pain management, manual therapy, range-of-motion
exercises, strengthening exercises, patient education, and functional training. Specifically, your physical therapist will teach you exercises that will help you regain full motion in your elbow, while simultaneously strengthening the muscles in the area. You may even learn how to adjust your golf swing to prevent injury in the future. With your physical therapist’s help, you’ll soon be back to putting on the green.
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Tenderness to touch and swelling along the inside of the forearm.
5 -Minute Meditation As we enjoy the relaxing feeling of summer, take time to let go of any mental heaviness you may feel. Enjoy this meditation as a kickoff to your summer season. Begin by taking some natural breaths. Slowly start to deepen those breaths. Fill up the lower lungs and belly with each breath. With each inhale, take in cleansing light, and with each exhale, let go of any dense or heavy emotions. Start to visualize a new manifestation for yourself. Maybe it’s a fresh start with an area of your life. Take in that new thing with your inhales and let go of anything blocking your path to it with your exhales. Draw inspiration from the inhalations.
One-Pan Mexican Quinoa
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1 cup corn kernels, frozen, canned, or roasted 1 teaspoon chili powder Salt and pepper to taste 1 avocado, halved, seeded, peeled, and diced ½ teaspoon cumin
Ingredients •
1 tablespoon olive oil 2 cloves garlic, minced
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1 jalapeno, minced
1 cup quinoa
1 cup vegetable broth 1 (15-ounce) can black beans, drained and rinsed 1 (14.5-ounce) can fire- roasted diced tomatoes
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Juice of 1 lime
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2 tablespoons chopped fresh cilantro leaves
Instructions 1. Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno and cook, stirring frequently, until fragrant, about 1 minute. 2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, and cumin; season with salt and pepper to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice, and cilantro. 3. Serve immediately.
Continue the breath for as long as you need.
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Recipe adapted from DamnDelicious.net.
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