ELBOW CONDITIONING PROGRAM

Both tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis) are painful conditions caused by overuse. Over time, the forearm muscles and tendons become damaged from repeating the same motions again and again. This leads to pain and tenderness around the elbow.

LENGTH OF PROGRAM:

This exercise program for epicondylitis should be continued for 6 to 12 weeks, unless otherwise specified by your practitioner. After your recovery, your doctor or physical therapist can instruct you in how these exercises can be continued as a maintenance program for lifelong protection and health of your elbows.

WRIST EXTENSORS STRETCH

THIS STRETCH SHOULD BE DONE MULTIPLE TIMES DURING THE DAY, ESPECIALLY DURING A WARM UP AND COOL DOWN OF PHYSICAL ACTIVITY INVOLVING ARM MOVEMENTS SUCH AS GOLF, TENNIS, GARDENING OR USING A COMPUTER.

DIRECTIONS:

  • Straighten your arm so that your palm is facing the floor.

  • Gently pull your hand towards your body until you feel a stretch on the outside of your forearm .

  • Hold the stretch for 30-90 seconds.

  • Repeat 5 times, then perform this stretch on the other arm.

REPETITIONS: 5 REPS EACH ARM

DAILY

WRIST FLEXORS STRETCH

THIS STRETCH SHOULD BE DONE MULTIPLE TIMES DURING THE DAY, ESPECIALLY DURING A WARM UP AND COOL DOWN OF PHYSICAL ACTIVITY INVOLVING ARM MOVEMENTS SUCH AS GOLF, TENNIS, GARDENING OR USING A COMPUTER.

DIRECTIONS:

  • Straighten your arm with your palm facing up and bend your wrist so that your fingers point down.

  • Gently pull your hand toward your body until you feel a stretch on the inside of your forearm.

  • Hold the stretch for 30-90 seconds.

  • Repeat 5 times, then perform this stretch on the other arm.

REPETITIONS: 5 REPS EACH ARM

DAILY

WRIST EXTENSION STRENGTHENING

THIS EXERCISE SHOULD BE PERFORM3ED IN STAGES USING A WEIGHT OR RESISTANCE BAND. BEGIN WITH NO WEIGHT AND INCREMENTALLY INCREASE WEIGHT ONCE YOU CAN ACHIEVE 30 REPS TWO DAYS IN A ROW WITHOUT PAIN. IF WEIGHTS ARE UNAVAILABLE IT CAN ALSO BE DONE WITH HOUSEHOLD OBJECTS SUCH AS A BOTTLE OF WATER, A BOOK OR CAN OF SOUP OR TINNED FOOD.

DIRECTIONS:

  • Bend your elbow to 90 degrees and support your forearm on a table with your wrist placed at the edge.

  • Straighten your elbow slightly. Continue to support your arm on the table.

  • With palm down, bend your wrist up as far as possible.

  • Hold up for 1 count, then slowly lower 3 counts.

  • Begin without using a weight and increase the repetitions until you can complete 30.

  • When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a heavier weight or more resistance

REPETITIONS: 30 REPS

DAILY

WRIST FLEXION STRENGTHENING

THIS EXERCISE SHOULD BE PERFORM3ED IN STAGES USING A WEIGHT OR RESISTANCE BAND. BEGIN WITH NO WEIGHT AND INCREMENTALLY INCREASE WEIGHT ONCE YOU CAN ACHIEVE 30 REPS TWO DAYS IN A ROW WITHOUT PAIN. IF WEIGHTS ARE UNAVAILABLE IT CAN ALSO BE DONE WITH HOUSEHOLD OBJECTS SUCH AS A BOTTLE OF WATER, A BOOK OR CAN OF SOUP OR TINNED FOOD.

DIRECTIONS:

  • Bend your elbow to 90 degrees and support your forearm on a table with your wrist placed at the edge.

  • Straighten your elbow slightly. Continue to support your arm on the table.

  • With palm up, bend your wrist up as far as possible.

  • Hold up for 1 count, then slowly lower 3 counts

  • Begin without using a weight and increase the repetitions until you can complete 30.

  • When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a heavier weight or more resistance.

REPETITIONS: 30 REPS

DAILY

FOREARM SUPINATION AND PRONATION

THIS EXERCISE SHOULD BE PERFORM3ED IN STAGES USING A WEIGHT OR RESISTANCE BAND. BEGIN WITH NO WEIGHT AND INCREMENTALLY INCREASE WEIGHT ONCE YOU CAN ACHIEVE 30 REPS TWO DAYS IN A ROW WITHOUT PAIN. IF WEIGHTS ARE UNAVAILABLE IT CAN ALSO BE DONE WITH HOUSEHOLD OBJECTS SUCH AS A BOTTLE OF WATER, A BOOK OR CAN OF SOUP OR TINNED FOOD.

DIRECTIONS:

  • Bend your elbow to 90 degrees and support your forearm on a table with your wrist placed at the edge.

  • Straighten your elbow slightly. Continue to support your arm on the table.

  • Begin with palm facing the side. Slowly turn the palm facing up

  • Slowly return to the start position, then slowly turn the palm down.

  • Slowly return to start position. This completes one repetition

  • Begin without using a weight and increase the repetitions until you can complete 30.

  • When you can perform 30 repetitions on 2 consecutive days without increasing pain, begin performing the exercise using a heavier weight or more resistance.

REPETITIONS: 30 REPS

DAILY

STRESS BALL SQUEEZE

THIS EXERCISE WILL HELP BUILD GRIP STRENGTH. IT IS IMPORTANT TO DO THIS IN CONJUNCTION WITH THE ABOVE LISTED EXERCISES IN STAGES. INCREASE THE REPS AS THE EXERCISE BECOMES EASIER.

DIRECTIONS:

  • Squeeze stress ball or putty for a total of 10 - 30 reps for each hand.

REPETITIONS: 10 -30 REPS

DAILY

FINGER STRETCH

THIS EXERCISE WILL HELP BUILD GRIP STRENGTH. IT IS IMPORTANT TO DO THIS IN CONJUNCTION WITH THE ABOVE LISTED EXERCISES IN STAGES. INCREASE THE REPS AS THE EXERCISE BECOMES EASIER.

DIRECTIONS:

  • Place a rubber band or elastic hair tie around your fingers, excluding your thumb.

  • Expand your fingers outwards creating resistance on the elastic band.

  • Repeat for a total of 30 reps per hand.

REPETITIONS: 30 REPS

DAILY