Snapping 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

15 minutes of each training session

Stand in a doorframe or similar. Extend your arm slightly behind you and place your hand against the doorframe. Press your arms inwards against the frame so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds, then move your arm up and down the door frame and repeat the stretch so that different parts of the muscles are stretched.

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.

Stand with your arms slightly out to the sides and your palms facing forwards. Bring your shoulder blades together (imagine you’re holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.

Sit on a chair with your arms stretched out behind your back and your hands clasped together. Immediately lift your arms backwards and upwards, so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds. Relax for 20 seconds.

Stand with your working arm held in front of your body. Use your free hand to press behind the elbow of your working arm so that the elbow is pushed towards the opposite shoulder, creating a gradually increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the other side.

Stand with your arms hanging down at your sides and your elbows bent at 90 degrees. Reach forward with your palms facing upwards. Rotate your arms outwards as far as possible and then back in front of your stomach.

Extend your left arm downwards and out at a 30-degree angle from your body. Bend your wrist upwards. Tilt your head to the opposite side and lift your chin, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulders. Hold the stretch for 20 seconds. Repeat the exercise on the other side.

Stretch your left arm downwards, backwards and out at a 30-degree angle from your body. Turn your head to the opposite side and look down over your shoulder, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulder. Hold the stretch for 20 seconds. Repeat the exercise on the other side.

Stand with your working arm extended forward, palm facing up. Bend your wrist downward. With your opposite hand, grasp the ring and little fingers of your working arm. Increase the stretch by pulling on the ring and little fingers while simultaneously tilting your head back and pulling your shoulders back. Hold the stretch for 10 seconds and relax for 5 seconds.

Strength

45 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.

Lie on your back with your arms stretched down along your body. Slowly bring your arms stretched along the floor out to the side and up over your head and back to the starting position.

Sit with your hand hanging over the edge of a table. Keep your palm facing upwards and your hand clenched. Using your other hand, apply gentle pressure to the hand you are exercising and hold the pressure for 10 seconds. Relax for 10 seconds.

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

Crumple up a tea towel with your arms outstretched.

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.

Stand with an exercise band in your hands. Point your thumbs upwards and keep your elbows slightly bent. Pull the band so that it tightens. Vibrate the band as you slowly raise your arms above your head and then slowly lower them again.

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