Tennis Elbow Rehabilitation
Restoring Muscle Extensibility
| Common Signs & Symptoms | |||||
| Pain | Swelling | Stiffness | Weakness | Instability | Locking |
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Controlling the inflammationRestoring full muscle extensibilityForearm strengthening programme Phase 1 (weeks 1 to 2)Phase 2 (weeks 3 to 4) Phase 3 (weeks 5 to 6)Prior to progressive strengthening, it is normal to restore full muscle extensibility by performing some simple stretching exercises for the forearm and wrist. This involves gentle stretching of the extensor tendons that attach to the inflamed area, which are located in the outer part of the forearm and are responsible for bending the wrist back.
They are stretched by simply straightening the elbow and bending the wrist forwards. This helps to realign the scar tissue which is present in the affected area, thus making it stronger.
To do the exercise, keep the elbow straight and bend the wrist forwards. Use the other hand to gently push a little further. You should feel a mild stretch on the back of the forearm. The stretch should be held for about 30 seconds and should be completely pain free.
This exercise should be undertaken daily for the duration of the rehabilitation
period.
Once the stretch can be done comfortably, a carefully supervised strengthening programme for the wrist extensor muscles can commence.
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Arm & Elbow Injuries
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