Inflammation of the tendon sheath on the outer wrist – Step 3

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, swimming and running

Stretching

25 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 the working arm over the edge of a table, palm facing downwards. Press down on the back of the hand with your other arm, so that there is a gradually increasing stretch on the front of the working arm. Repeat the exercise, pressing the hand of the working arm first to one side and then to the other. Finally, turn the arm so that the palm is facing upwards. Press down on the palm of the hand with your good arm, so that there is increasing tension on the underside of the arm being exercised. Hold all stretches for 20 seconds, after which you can move on to one of the other exercises

Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. Your palms should be facing upwards. Rotate your wrists so that your thumbs are pointing forwards. Hold this position for 5 seconds, then rotate your wrists outwards so that your thumbs are pointing backwards, holding this position for 5 seconds as well.

Extend your wrist with your fingers spread as wide as possible. Hold this position for a few seconds. Then make a fist by bending all your fingers as far as possible. Hold the outer position for a few seconds.

Wrist stretched with fingers maximally spread. Grasp your thumb with the opposite hand and bend your thumb in towards the centre of the wrist as far as possible. Hold the outer position for a few seconds.

Place your hand on the table with the palm facing up. Bend your thumb so that it comes into contact with the tip of your little finger, then your ring finger, middle finger and index finger.

Place your hand on the table with the palm facing up. Bend your thumb until it makes contact with the base joint, primarily the little finger, then the ring finger, middle finger and index finger.

Hold your wrist out with your little finger down and thumb and index finger up. With your opposite hand, press down on your index finger to maximise the downward movement of your wrist. Hold the outer position for a few seconds.

Strength

35 minutes of each training session

Give a soft ball a squeeze.

Wrap a rubber band around your fingers. Spread your fingers so that the rubber band tightens.

Hold an exercise band in one hand, with your little finger pointing downwards. Rest your forearm against your knee. Loop the exercise band around your foot, which is flat on the floor. Turn your wrist upwards so that the band tightens. Hold the outer position for a few seconds.

Place your hand on a table with the edge of your hand (little finger) against the table top. The wrist is stretched. Wrap a rubber band around your hand and thumb. Slowly bend your thumb upwards to tighten the rubber band. Hold the pressure for a few seconds and return the thumb to the starting position.

Sit with your hand hanging over the edge of a table. The edge of your hand should be facing downwards. Place the exercise band around your thumb and wrap it around the back of your hand and down towards the floor. Hold the band with your good arm under the table. Slowly rotate your forearm as far as possible so that the band tightens and your palm faces downwards. Hold the tension for a few seconds and slowly return your hand to the starting position

Sit with your hand over the edge of a table. The edge of your hand rests on the table top. Wrap the rubber band around your thumb and bring the rubber band around the palm of your hand and down towards the floor. Hold on to the elastic band with your healthy arm. Slowly rotate your forearm as much as possible to tighten the rubber band and turn your palm upwards. Hold the tension for a few seconds and slowly return your hand to the starting position.

Sit with the affected arm on a table, with your hand hanging over the edge. Keep your palm facing downwards. Hold a weight in your hand (e.g. a bottle of water) and slowly move your hand up and down. If necessary, support the affected arm with your good arm

Let the hand you are exercising hang over the edge of a table, with your palm facing upwards. Hold a weight in your hand and slowly move your hand up and down. Support the hand you are exercising with your good arm.

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