| Pains / Injuries |  | | Stretching Exercises To Help Manage Tennis Elbow | If you are experiencing the Stage 1 symptoms then you should initiate the home stretching Program. | Nose Creek Physical Therapy Daily Home Stretching Program | Often athletes and physical laborers develop strong forearm muscles and grip strength. These forearm muscles, if not stretched, will adaptively shorten. | It is important to maintain a balance of flexibility in the forearm to prevent injury on the other side of the elbow. Therefore you should also stretch the opposite side of the forearm. | 1) Heat the forearm up in warm water for 10 minutes. | 2) Do the two stretches as illustrated in the photos below. Stretches should be held for 30 seconds and repeated three times, alternating from one side to the other. | 3) Apply ice to the lateral elbow for 15 minutes with the elbow straight resting on a table and the wrist bent down in a relaxed position over the edge of the table (palm down). |
| Stretch the outer forearm muscles by placing hand on a platform palm up and apply gentle pressure to bend wrist backward. DO NOT apply downward pressure as this could damage the wrist joint. | Physiotherapists stress the importance of balancing your stretches. Once you have stretched your forearm with your palm up, place your hand palm down on the platform and perform a similar stretch for the inner part of your forearm. | After doing this program for two weeks, if the pain has not changed you need to seek medical attention. If you are experiencing Stage 2 or 3 symptoms you need to get into physiotherapy as soon as possible. In physiotherapy you will be taught an eccentric loading wrist curl exercise once your full flexibility has been obtained. Your therapist may apply modalities such as Ultrasound, or Laser, and Interferential Current to facilitate further healing of the soft tissue. |
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