Pain relief methods include applying ice , using compression, and elevating the arm above your heart. Ice and elevation help to reduce inflammation after the activity, whereas compression reduces inflammation during the activity.
A compression sleeve should be worn while playing to limit the stress and strain on the tendons during the activity. Slowly transition out of the brace or sleeve over time. They can help with pain relief, injury recovery, and prevention. A strength training program is necessary for prevention, and a physical therapist can help develop a personalized plan that works for you.
By taking the proper precautions, you can return to play safely. It can help you strengthen weak muscles and repair damaged ones. If you experience pain or any of your symptoms worsen, stop doing the exercises. One of the best prevention methods is to warm up before you golf.
This gets your blood flowing and raises your muscle temperature, preparing your body for more intense activity. Stretch your shoulders, arm, and back before each session. These devices help distribute the tension throughout the tendon and muscle instead of directly over the injury site. You can also try using a compression bandage. Rest for a few days when your symptoms are severe. Take a break from any movements that cause pain.
To prevent swelling, elevate your elbow above your heart. Use a heating pad or ice pack on the affected area. Wrap it in a towel to avoid making direct contact with your skin.
Do this for 10 to 15 minutes at a time every few hours. In addition to homemade heat and cold treatments, you can find heating pads and ice packs online and at your local pharmacy. Take them before the pain becomes intense or severe.
Natural options for pain relief include turmeric, willow bark, and cloves. Give yourself a little TLC. If you can, schedule appointments for acupuncture , massage , or Rolfing. Continue with the sessions even if your symptoms improve. If you have pain due to how you sit at your desk or from lifting or carrying heavy objects or bags, change your positioning and posture to allow for proper movement.
Elbow pain will usually get better within a few days. After elbow recovery one should return gradually to their activities. Moreover, one should not be engaged for prolonged time in their activities since this may cause injury to the elbow once more. Although, a number of treatments are advised, it is observed that taking sufficient rest, protection and ice application to the injured elbow helps in recovery of the elbow. Further, taking protection during activities will prevent its recurrence.
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