Tennis elbow – Step 4

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

10 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

50 minutes of each training session

Sit with your hand over the edge of a table. The back of your hand should be facing upwards. Place an exercise band around the back of the hand on your training arm. Hold the band with your good arm from underneath the table. Slowly move your wrist upwards so that the band tightens. Hold your wrist in the outward position using a tight elastic band for a few seconds before returning your hand to the starting position.

Sit on a chair with an exercise band looped around your hand. The back of your hand should be facing upwards. Rest your forearm on your knee. Hold the other end of the exercise band under your opposite foot. Bend your elbow and wrist as far as possible whilst rotating your hand so that the back of your hand faces downwards, thereby stretching the exercise band. Hold the stretch for a few seconds, then straighten your elbow and wrist to return to the starting position.

Let the hand you are exercising hang over the edge of a table, with the back of the hand facing downwards. Hold a weight in your hand (such as a bottle of water) and slowly move your hand up and down. If necessary, support the hand you are exercising with your good arm.

Sit at a table with, for example, a hammer in your hand. Rest your arm on the table and hold your hand over the edge. Slowly rotate your forearm from side to side.

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

Let the hand you are exercising hang over the edge of a table, with the back of the hand facing upwards. Hold a weight in your hand (such as a bottle of water) and slowly move your hand up and down. If necessary, support the hand you are exercising with your good arm.

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