Question 1

What protocol does Golf Elbow Oracle implement?

Accepted Answer

Heavy Slow Resistance (HSR) with strict eccentric tempo (3-second lowering phase), daily traffic-light calibration from morning stiffness, and progressive 9-Hole loading: Holes 1–2 Acute Phase, 3–4 Early Rehab, 5–6 Conditioning, 7–8 Strength, 9 Sport-Proofing. The protocol draws on the ICON 2019 Consensus, the Cook & Purdam continuum model, the Kongsgaard HSR foundation study, Vinod & Ross on medial epicondylitis, and AAOS OrthoInfo guidance.

Question 2

Where can I see the clinical sources?

Accepted Answer

Every protocol decision in the app cites a peer-reviewed or guideline source. See the Evidence section on the Golf Elbow Oracle landing page and in JSON-LD on every page. Primary sources: ICON 2019 Consensus (BJSM), Cook & Purdam 2009 (BJSM), Kongsgaard 2009 (Scand J Med Sci Sports), Vinod & Ross 2015 (J Shoulder Elbow Surg), AAOS OrthoInfo.

Question 3

How often should I train?

Accepted Answer

Daily, calibrated. The morning traffic-light check sets the dose: green = full session, amber = same session with 10–20% lower load, red = rest or active recovery only. Most users complete 5–6 loaded sessions per week and 1–2 active-recovery days. Each session takes about 15 minutes.

Question 4

What pain level is acceptable during exercises?

Accepted Answer

Up to 4/10 on a 0–10 numeric pain scale during the set is acceptable. Stop the set if pain exceeds 4/10. Post-session pain that returns to baseline within 24 hours is normal. A persistent spike of more than 2 points above baseline at the 24-hour mark means drop next session's load by ~10%.

Question 5

How does the traffic-light calibration work?

Accepted Answer

Each morning you rate medial-elbow stiffness on a 0–10 scale. The app maps: 0–3 green (full session), 4–5 amber (hold load), 6+ red (rest/active recovery). The rating drives auto-regression on the day's plan and feeds the 14-day Pain × Load trend chart.

Question 6

How long until I'm back on the course?

Accepted Answer

Typical medial-epicondylitis arcs run 12–16 weeks of structured loading. Chronic cases (>6 months baseline pain) often take longer, medial cases tend to be more stubborn than lateral. Return-to-play requires three criteria: pain-free grip at 100% effort, full pain-free resisted wrist flexion and pronation, and one full Sport-Proofing session without flare. Range time typically unlocks around Hole 5; full course play around Hole 8–9.

Question 7

Is this a medical device?

Accepted Answer

No. Golf Elbow Oracle is an educational and self-management tool. It does not diagnose, treat, cure, or prevent any disease. We strongly recommend you consult a qualified clinician, GP, physiotherapist, or sports medicine specialist, before starting any rehab program, especially if your symptoms followed trauma or include numbness, tingling, or weakness (ulnar-nerve symptoms can mimic or coexist with golfer's elbow).

Question 8

What does Pro unlock?

Accepted Answer

The full 9-Hole daily program, audio-guided eccentric metronome (1:3 default tempo), Pain × Load trend chart and weekly insights, auto-regression on red days, equipment auto-swap (dumbbell ↔ band ↔ kettlebell ↔ FlexBar ↔ stress ball), and weekly clinician PDF export. Free tier covers onboarding, the morning check, and educational content.

Question 9

Can I share data with my physio?

Accepted Answer

Yes. Pro users can export a weekly clinician PDF: morning stiffness trend, session adherence, load progression per exercise, and pain-flag events. Email it, AirDrop it, or print.

Question 10

What equipment do I need?

Accepted Answer

A scalable dumbbell (1–10 kg / 2–22 lbs), a resistance band, and a chair or bench. A FlexBar (reverse Tyler twist) is a nice-to-have. Pro's equipment auto-swap remaps each exercise to whatever you own, dumbbell, band, kettlebell, FlexBar, stress ball, or weighted bar. A putter, wedge, or iron unlocks the swing-tempo drills from Hole 3 onward.

Question 11

Why is it called the 9-Hole round?

Accepted Answer

Recovery is framed as a 9-Hole round of par-3s. Each pain-free session is a stroke holed; clearing a Hole's par unlocks the next Hole's load and course time. Hole 9 = lifetime maintenance (2× weekly minimum). The framing makes progression visible and reinforces the adherence loop.

Question 12

Does it work for non-golfers (throwers, climbers, racket players)?

Accepted Answer

Yes. Medial epicondylitis pathology is identical regardless of how you got it. Throwers, climbers, racket players, and grip-heavy workers can use the same protocol. The Sport-Proofing Hole replaces golf drills with sport-specific patterns, the underlying HSR loading remains.

Question 13

Are there ads or trackers?

Accepted Answer

No third-party ad SDKs. Firebase Analytics is used for product telemetry (which screens are used, retention). Raw pain/stiffness scores are bucketed into traffic-light bands on-device before logging, the analytics backend never sees an individual NRS score.

Question 14

Which platforms?

Accepted Answer

Android (Google Play) and iOS (App Store, in review). Built with React Native and Expo SDK 55.

Question 15

How do I delete my account and data?

Accepted Answer

Settings → Identity → Delete account. Wipes server-side log + plan state and resets local stores. Round progress resets to Hole 1 on next sign-in.

Golf Elbow Oracle FAQ

Evidence

Related

Run a calibrated daily session.