Exercises for Elbow Injuries
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Causes - Common Injuries - Exercises & Stretches
Elbow injuries are prevalent in sports that require the use of the upper torso and specific repetitive movements - such as climbing, golf, tennis and wrestling. In these sports, athletes are often subjected to repetitive stress or wear and tear injuries.
Elbow injuries in sports can be due to a direct blow to the elbow or a contortion of the elbow joint. In most cases, elbow injuries are caused by repetitive stress and repetition with faulty biomechanics. As athletic movement usually starts from the torso, the mechanics of the elbow may be influenced by the thoracic spine, ribcage, cervical spine, and/or the shoulder.
It’s possible to determine the root cause of elbow pain through screening and assessment.
TENNIS ELBOW (LATERAL EPICONDYLITIS)
Lateral epicondylitis (or more commonly, ‘tennis elbow’) is an overuse injury that affects the tendon of the extensor muscles of the wrist and forearm.
What are the symptoms of tennis elbow?
An individual suffering from tennis elbow will feel it on the outside of the elbow, just beside the bony prominence. Pain is usually felt at the direct location, as well as when cocking the wrist backwards (as when riding a bike). The tendon usually becomes inflamed due to the repetitive trauma and stress it endures.
In non-repetitive situations the tendon has the ability to heal itself after stressful activities. However, when the stress is repetitive and there is no time to heal, there is a continuous breakdown of the tendon. In these situations, the load being applied to the elbow is greater than the capacity it can withstand.
What causes tennis elbow?
Despite the name, tennis elbow may affect athletes from all kinds of sports and even outside sports altogether. Typical causes include:
improper technique in racket sports
altered biomechanics in throwing sports
repetitive hand, wrist or elbow movements.
GOLFER’S ELBOW / CLIMBER’S ELBOW (MEDIAL EPICONDYLITIS)
‘Golfer’s elbow’ or ‘climber’s elbow’ involves a similar mechanism as seen with tennis elbow. However, golfer's elbow or climber’s elbow affects the inside portion of the elbow rather than the outside.
What are the symptoms of golfer’s elbow / climber’s elbow?
You may feel pain and tenderness on the inside of the elbow that may extend to the forearm and wrist. During the early stages, the elbow may feel painful, swollen and inflammed. However, in more chronic conditions the elbow may feel more stiff and painful.
What causes golfer’s elbow / climber’s elbow?
Like tennis elbow, this condition can affect a range of sportspeople and even those who don’t participate in sports, with common causes including:
improper swinging technique
altered biomechanics in throwing sports
overloading the tendon (for example, when lifting weights) or forceful repetitive movements
repetitive hand, wrist or forearm movements.
ULNAR COLLATERAL LIGAMENT SPRAIN
The ulnar collateral ligament (UCL) is located on the inside of the elbow joint, where it connects to the two bones (the ulna and humerus). The UCL helps to buffer forces that go into the elbow from the outside. It also helps to protect the humeral-ulnar joint during throwing activities.
What are the symptoms of collateral ligament sprain?
If the UCL is torn or ruptured, you would feel pain as well as instability in the elbow.
What causes ulnar collateral ligament sprain?
The UCL can get injured during a single blow to, usually, a straight arm - with the force coming from the outside of the elbow and buckling the elbow inwards. This force can cause the ligament to strain, tear, or rupture. Other causes for UCL injuries are repetitive motions that stress the ligament without adequate time for healing. This could be related to throwing sports such as baseball and javelin.
TRICEP ISOMETRICS
Exercise instructions:
Using two hands, pull the rope or band down to a position that isn’t painful.
Hold with the hand of the injured elbow only for 5-10 seconds.
Slowly bring the elbow back to the starting position and repeat.
Tips on technique:
Try holding a rolled-up towel between your elbow and body to keep the arm in a comfortable position and aid form
Try holding at different angles while bring your elbow back to the start position.
Suggested workout:
3 sets of 6 reps (holding for 5-10s).
1. Using two hands pull the rope/band down to a position that is not painful
2. Hold the hand at this position with the injured elbow for 5-10s 3. Slowly bring the elbow back to the starting position
ISOMETRIC FOREARM EXTENSION HOLDS
This exercise targets the extensors of the forearm. Strengthening and loading the tendon helps to increase the tendons capability to handle load, and helps to rebuild the tendon.
Exercise instructions:
Hold a weight with the palm facing downwards.
Bring the wrist slightly upwards and hold for 5-10 seconds.
Tips on technique:
Squeezing the weight as hard as you can will help strengthen the tendon even more as working the wrist, elbow, and shoulder.
Suggested workout:
3 sets of 5-8 repetitions, holding for 5-10 seconds
Rest for 10 seconds between repetitions.
ISOMETRIC FOREARM FLEXOR HOLDS
This exercise will help to strengthen the flexor muscles of the wrist. These muscles combine to form a common tendon, which is the typical area of pain experienced with golfer’s elbow.
Exercise instructions:
Hold a weight with your palm facing upwards.
Hold for 5-10 seconds.
Tips on technique:
Squeeze the weight as hard as you can (this will help strengthen the tendon further while working the wrist, elbow, and shoulder).
Suggested workout:
3 sets of 5-8 repetitions, holding for 5-10 seconds each
Rest for 10 seconds between repetitions.
ECCENTRIC FOREARM PRONATION AND SUPINATION
This exercise involves rotation of the wrist and elbow.
Exercise instructions:
Hold a weight by one end.
Lower the weight so the palm will be facing upwards (supination).
Move the weight back to the starting position.
Lower the weight so that the palm is facing downwards (pronation).
Move the weight back to the starting position.
Tips on technique:
Try to lower the weight as slowly as possible.
Count for 5 seconds from the starting position to each end position.
Suggested workout:
3 sets of 5-8 repetitions.
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