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.
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.
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.
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.
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.
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
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.
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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