6 Top Tips To Prevent Golfers  Elbow (Medial Epicondylitis)
As an executive mum, juggling work responsibilities and family life often leaves little room for self-care. But when nagging pains like Golfer's Elbow start to interfere with your daily activities, it's crucial to take preventive measures. Golfers Elbow, or medial epicondylitis, is pain and inflammation on the inner side of the elbow. In this blog lets discuss 6 practical tips to help you prevent Golfers Elbow while managing your busy schedule.

Golfers Elbow occurs when the tendons on the inner side of the elbow become inflamed due to repetitive stress or overuse. This condition isn't limited to golfers; any activity that involves repetitive wrist and forearm motions, such as typing, lifting, or even carrying your kids, can lead to this painful condition. 

Watch this video to learn more about What is Golfers Elbow (Medial Epicondylitis)?


Ergonomic Work Setup:
Since a significant portion of your day might be spent at a desk, it's essential to ensure your workspace is ergonomically friendly. Position your computer monitor at eye level to avoid straining your neck and shoulders. Use a 
chair that supports your lower back and allows your feet to rest flat on the floor. Keep your keyboard and mouse within easy reach to prevent overextending your wrists and forearms.

Take Regular Breaks:
Repetitive motions are a primary cause of Golfer's Elbow. To reduce the risk, take short breaks every hour to stretch and move around. Here are some simple Desk Based Exercises that can be done in under 2 to 3 minutes. Set a timer or use an app to remind you to take these essential breaks throughout your day.

Strengthening Exercises:
Incorporate specific exercises to strengthen your forearm muscles and tendons. Wrist curls, reverse wrist curls, and squeezing a stress ball are effective ways to build strength and resilience in the muscles around the elbow. Aim to perform these exercises a few times a week to keep your muscles strong and flexible. Be mindful of keeping your wrist in a neutral position so that your pain does not increase with these exercises. 

Proper Lifting Technique:
Whether you’re lifting your children, grocery bags, or weights at the gym, using proper technique is crucial. Avoid lifting heavy objects with your arms extended; instead, keep your elbows close to your body to reduce strain on your tendons. When typing, maintain a neutral wrist position to minimize stress on your forearm muscles. You can use a 
keyboard and mouse wrist cushion for this. 

Warm-Up Before Activities:
Just as athletes warm up before a game, it's essential to prepare your muscles for any strenuous activity. Spend a few minutes warming up your wrists, forearms, and elbows with gentle stretches and movements. This helps increase blood flow to the area and reduces the risk of injury

Listen to Your Body:
Pay attention to any signs of discomfort or pain in your elbows, wrists, or forearms. If you start to feel pain, take a break and rest the affected area. Applying a 
cold pack can help reduce inflammation and provide relief. Ignoring the pain and continuing with your activities can worsen the condition and lead to chronic issues.


If you suffer from elbow pain and are not sure if the source is Tennis Elbow HERE is a free guide to "What is the source of your Elbow Pain?"
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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