Question
I have developed tendonitis in my right elbow over the last few weeks. At times it is not too bad, and at other times it can be quite painful.
The location of the tenderness is - if I were to put my arm straight out, with the back of my hand facing up(hurts when I do this, by the way), it is the first "bump" as I feel down from the top of my arm, at the elbow location . Hope that makes sense.
I am a golfer, but I have been playing for 25 years with no problems whatsoever up until now. Could I have just injured it somehow? What can I do to rehabilitate it? Should I use ice or heat on it?
The funny thing is - it doesn't really hurt when I swing a golf club.
Any recommendations, etc. will be greatly appreciated.
Thanks,
Dave


Answer
It sounds like you've got inflammation of the Tricep tendon or Bursitis. The tricep is the muscle on the back of your arm that straightens out your arm. A bursa is a sack of fluid, like a balloon, between the tricep and the bone in the area you described. The bursa acts like a pillow between the constant rubbing on the tendon every time you move your arm.

The symptoms are similar for both, as are the treatments. (If the bursa is the main problem you'll notice a lot of swelling in the area). These are both over-use issues.

Ice, Rest, ibuprofin, stretching, and more Rest!

1) Ice can be used on the location for 20 minutes maximum, then remove it for 20 minutes. Feel free to repeat a couple times a day. NO HEAT! This is an inflammation problem, heat will make it worse.

2) You need at least 2 weeks of rest. No golf (even though it seems innocuous, it may be a contributing factor), no lifting, no gym. Just try not to use your elbow and wrist. It's only 2 weeks.

3) Take some Ibuprofin (if you aren't allergic, and follow the directions on the box) to keep the swelling and inflammation to a minimum.  If you need pain meds to deal with it, go ahead, but realize that you increase your risk of over-using it again if you mask the pain too well.

4) When the pain starts to go away, begin some stretches. Flexing and extending your wrists, then move to a tricep stretch (here is an excellent picture http://www.balancegym.com/store.html  ). Eventually move on to low-intensity push ups, the kind where you start on your knees. When those are pain-free, you can start golfing again. Move on to full push ups to regain any lost muscle and you'll be good as new!

5) other options: Some people will utilize an elastic band that wraps around the arm just above the pain to distribute all of the tension that goes through the tricep tendon. (you may have seen these on peoples' forearms before for 'tennis elbow') You may be able to get one from a pharmacy if you ask about them. This can be a good item to ensure that you don't re-cause this problem. Otherwise, it is up to you to figure out what abnormal motion is causing your problem to preven re-injury.


Good Luck!