Elbow sprain – Step 2

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: Running. Cycling (on exercise bike)

Stretching

Stand at a table with the hand of the arm you’re exercising resting on the table. With your other hand, grasp the elbow of the arm you’re exercising. Extend that arm as far as possible and apply additional pressure with your other hand to increase the stretch. Hold the position for 10 seconds, then release the pressure and bend your elbow slightly before repeating the exercise.

Sit on a chair. Bend the elbow of your working arm and wrap your other hand around your wrist. Bend your working arm as much as possible and apply additional pressure with your opposite hand.

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.

Strength

Sit at a table and rest your training arm on the table at the elbow. Your arm should be bent at a 90-degree angle. Rotate your forearm so that your palm faces up and down alternately.

Bend and stretch your arm to its full range of motion. Gradually apply gentle pressure at the end points to achieve maximum range of motion.

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.

Lie on your back with your training arms slightly out from your body and support under your elbow. Hold a weight in your hand and slowly bend and extend your elbow.

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