Introduction Read
Several years ago, the United States once published a survey report on sports injuries. The results show that golf has the highest injury rate among all sports, second only to ice hockey, baseball, basketball, rugby and football. Among them, the probability of waist injury is the highest, followed by the elbow. Data show that the incidence of waist injuries for amateur players is 35% (occupation: 63%), while the probability of suffering from golf elbow is 33%.
(reprinted from Weishi Sports)
Golf elbow related introduction
1. Definition
Golf elbow is also called medial epicondylitis of the humerus or flexor tendon injury. It is an injury caused by excessive fatigue in the starting part of the tendon of the pronounced flexor group. When the golf ball is swung to the highest point, the muscle is under pressure to turn outward, which runs through the hem until it hits the golf ball. The pain is caused by the medial epicondyle of the elbow and worsens with the flexion of the wrist and the rotation of the forearm. Treatment includes rest, ice compress, external Kangle Shuluoping Pain Patch, nonsteroidal anti-inflammatory drugs and splint fixation. Local injection of hormones and surgical treatment are rarely used.
2. Popular population
Golf elbow is mainly caused by repeated traction accumulation injury at the medial epicondyle of the humerus 4 of the forearm flexor muscle starting point . It is similar to the pathogenesis of tennis elbow. Because it is common in golfers, students, and miners, it is commonly known as golf elbow, student elbow, and miners’ elbow.
3. Misunderstanding
Although the probability of suffering from golf elbow as a player is high, you who love golf are also likely to accidentally suffer! Especially many beginners have incorrect posture and wrong force because their elbow is not bent correctly, which causes inflammation of the tendons on the medial elbow. Because of the wrong swing posture, the highest proportion of people suffering from "golf elbow". So don't ignore it.
For professional golfers, more than 1,000 swings per day during the training period are common, so sports injuries are mostly caused by excessive use. Professional and amateur players have different injuries. Professional players have the most wrist injuries, accounting for 26.7%; followed by 23.7% of the lower back, 6.6% of the elbows, and 3.1% of the knees; 34.5% of the lower back, 33.1% of the elbows, 33.1% of the elbows, 20.1% of the wrists, 11.7% of the shoulders, and 9.3% of the knees.
Although you are a player with a high chance of suffering from golf elbow, you who love golf are also likely to accidentally suffer! Especially many beginners have incorrect posture and wrong force because their elbows are not bent correctly, which causes inflammation of the medial tendons on the elbow. Because of the wrong swing posture, the one who suffers from "golf elbow" is the highest proportion!
The cause of golf elbow is related to golfing, but in fact, people who participate in any sport or engage in any profession have the chance to get golf elbow.
4. Symptoms
Most golf elbows have relatively slow onset. In the early stage, dull pain occurs on the medial side of the elbow joint, and it can be relieved after a few days of rest. If the cause is not found out in time, treatment is done in time, and excessive training is continued, and the injury is repeated, the pain will worsen. At this time, persistent pain will occur on the medial side of the elbow joint and the medial epicondyle of the humerus. In severe cases, the limbs are sore and weak, the ring finger and little finger have intermittent numbness, and the grip strength becomes weak. Extraction, typing, and hand swinging can cause pain in the medial epicondyle of the humerus. During the examination, pressing the medial epicondyle of the humerus will cause obvious tenderness and the local skin temperature will increase. If the patient is forced to flex the wrist joint or pronounce the forearm with force, the medial epicondyle of the humerus will also cause pain.
5. Golf elbow acute phase
acute phase: price—protection, rest, ice compress, pressurization, elevation. Ice can be applied for 15 to 20 minutes each time, 3-4 times a day; stop activities that cause discomfort.
Oral non-steroidal anti-inflammatory and pain-relieving drugs such as aspirin, ibuprofen, , futalin (oint), etc.
1-2 weeks after the symptoms should gradually disappear. If there is no relief after two weeks, you should seek a doctor.
6. Non-acute phase rehabilitation training method
If unfortunately diagnosed with golf elbow by a doctor, what should we do? Generally speaking, surgical or rehabilitation doctors will provide appropriate treatment plans, and I will sort them out and add them here.(Not limited to other rehabilitation training methods, the following plan is an example, and readers are welcome to provide other effective plans)
1 First of all, take a good rest and avoid painful movements.
2 Cold compress plus physiotherapy. In addition to rest, we will give some passive treatment for golf elbow. When elbow joint pain, especially in the early stages of the onset, ice application is a very effective method. It can immediately reduce the pain level and also reduce local seepage.
3 Rehabilitation training. In the early stages of injury, appropriate passive treatment can relieve pain and shorten the course of the disease. In the middle and late stages of injury, active rehabilitation training is even more important. The right time and proper load of rehabilitation training can allow patients to recover their exercise or life ability earlier and better. The doctor will give a general plan for rehabilitation training based on each person's specific situation. The following are some details of rehabilitation training.
First, rehabilitation training can start with the pulling of muscles and tendons. The tendons that have been eroded by inflammation and hyperplasia are like rusted machines. If you want to operate, you must first loosen the rusted part bit by bit. The purpose of pulling training is to loosen the tendons from the hyperplasia fibrous tissue.
The arm is straight forward, the palm of your hand is down, and use the other hand to help bend your wrist down. This position will pull the stretcher on the forearm to the longest. Keep this position for 5-6 seconds and then relax. This pulling and pulling action is repeated 10-15 times for 1 group, and you can take time to do 2-3 groups every day. It should be noted that when pulling, it is normal to feel the pulling feeling on the elbow, but it cannot cause elbow pain. If you feel the pain in the elbow, it means that the pulling amplitude is too large. At this time, the pulling amplitude should be reduced and the pulling amplitude should be carried out within a painless range. If there is no discomfort after pulling training, we can gradually start to arrange strength training for our arms.
4. Strength training. Strength training includes three parts: grip training, flexor muscle training and extensor muscle training.
Grain Training
Grain Training is relatively simple. You can use a grip or grasp a soft ball for training. Repeat 10-12 times for each set.
flexor muscle training
sitting position, place your wrist on your knees, palm upwards, hold heavy objects (dumbbells or elastic bands, etc.), keep your forearm moving, and slowly bend your wrist upwards, raise the dumbbells, and then slowly fall down. Repeat 10-12 times per set.
Extensor muscle training
sitting position, place your wrist on your knees, palms down, hold the heavy object in your hands, keep your forearm still, lift your wrist slowly upward, lift the dumbbells upward, and then slowly fall down. Repeat 10-12 times for each set of
strength training, use the minimum load, and only do 1 set of each training. If it can be completed smoothly and there is no pain, increase it to 2 and 3 sets, and then keep 3 sets, and gradually increase the weight load. The weight of the weight should be based on the elbow joint without pain when completing the movement. The weight increase should be progressive step by step and should not be eager for quick success. During training, you can use elbow guards, tighter wrist guards or bandages to pressurize the upper end of the forearm to be close to the elbow joint. After training, you should apply ice or cold compress - even if there is no pain.
Selebar Rehabilitation Training
Selebar (FlexBar) is a resistance training tool made of flexible, durable, natural dry rubber. The vertical surface is easy to grasp. It is a simple, convenient and effective rehabilitation training method that can improve grip strength and upper limb stability by bending, torsion and vibrating the Cialis bar.
A, the injured arm grabbed the Salle stick, bent the elbow, and let the stick parallel to the ground.
B, the uninjured arm is raised and rotated, with the palm facing outward.
C, the uninjured arm holds the rod facing outwards, and the elbows facing upwards.
D. The uninjured arm twisted downward with force, and the injured arm remained stable.
E. Straighten your arms forward while keeping your wrist stable. The wrist on the injured side is facing inward, and the uninjured wrist is facing outward.
F, slowly relax the injured arm, while keeping the uninjured arm exerted force.
7. How to prevent
1. Before exercise, prepare activities, stretch muscles, organize activities after exercise. Pay attention to ice
2. Arrange training reasonably. Exercise step by step, do not rush to achieve success, overload exercise
3. While exercise, physical training should be carried out, pay attention to muscle strength exercise
4. Standardize movements to prevent tendon damage
5. Ordinary people usually have to limit the intensity of labor
6. Wear protective gear. When you are not injured, you can wear general elbow guards. After the injury, you should wear a raised protective gear to strengthen and inhibit tendon traction
7. Internal muscle patching increases muscle adhesion, increases muscle elasticity, slows down the pressure on the tendon, has a good protective effect, and can assist in promoting lymphatic reflux and promote metabolism.
