Elbow sprain – 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

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.

Stand with your upper arms close to your body. Keep your elbows bent at a 90-degree angle. Slowly rotate your hands so that the backs of your hands face upwards and then downwards in turn. Hold the end position for a few seconds before rotating to the opposite end position.

Strength

“Standing push-ups”. Stand with your arms outstretched and both hands on the wall. Slowly bend your arms so that your face comes close to the wall. Slowly straighten your arms again.

Get down on your knees and support yourself with your hands. Lift your toes off the floor. Do push-ups without letting your stomach touch the floor.

Sit with your training arm on a table, with your hand hanging over the edge. Palm facing down. Hold a weight in your hand (such as a bottle of water) and slowly move your hand up and down. If necessary, support the arm you’re exercising with your good arm.

Secure an exercise band at elbow height. Stand with the working arm furthest from the band and grasp the band with the hand on the working arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rest your forearm and hand against your stomach. Rotate your forearm out to the side so that the resistance band is taut, and hold the position for a few seconds before slowly returning your arm to the starting position.

Secure an exercise band at elbow height. Stand with the arm you are exercising closest to the band and grasp the band with the hand on that arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rotate your forearm inwards in front of your stomach so that the resistance band is stretched, and hold the tension for a few seconds before slowly returning your arm to the starting position.

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