Tennis elbow – Step 1

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling and running

Stretching

20 minutes of each training session

Stand with your arm stretched out at your side, your hand slightly clenched. Rotate your arm so that your thumb is turned inwards and as far back as possible. Then bend your wrist as far as possible so that the back of your hand is facing downwards and you feel a stretch on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.

Place your training arm over the edge of a table with your palm facing down. Press with the other arm on the back of the hand so that the front of the training arm becomes increasingly stretched. Repeat the exercise, pressing the training arm hand first to one side and then to the other side. Finally, turn the arm so that the palm is facing upwards. With the healthy arm, press on the palm of the hand so that there is increasing tension on the underside of the training arm. Hold each stretch for 20 seconds and then start one of the other exercises.

Hold your arm out in front of you with your palm facing upwards. Bend your wrist downwards as far as possible and press down with your other hand. Hold the stretch for 20 seconds. Rotate your arm so that your palm is facing downwards. Bend your wrist as far down as possible and press down with your other hand. Hold the stretch for 20 seconds.

Strength

40 minutes of each training session

Sit at a table with your hand on a ball and slowly roll the ball back and forth and from side to side.

Sit at a table. Place your hand on the ball and move the ball away from your body and back again.

Sit with your hand hanging over the edge of a table. Palm facing downwards. Bend and stretch your wrist.

Sit with your hand hanging over the edge of a table, palm facing downwards. With your other hand, apply gentle pressure to the hand you are exercising and hold the pressure for 10 seconds. Repeat the exercise on the other side.

Sit with your training hand on a table, with your fingers hanging off the edge. Keep your palm facing downwards and your fingers bent. Try to stretch and spread your fingers, whilst using your other hand to hold the bent fingers and resist the stretching and spreading. Hold the position for 10 seconds. Relax for 5 seconds.

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