The treatment for overuse-induced growth zone inflammation is primarily offloading, as the growth zones cannot be trained stronger. It is important to keep ‘all’ other muscles working while the tendon attachments on the growth zone in the elbow heal up.
Exercises should not provoke the known pain in the elbow during or after training.
Throwing exercises should only be resumed when the pain has completely subsided.
Condition
Unlimited: Cycling and running
Stretching
10 minutes of each training session
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
10 minutes of each training session
Sit at a table. Place your hand on the ball and move the ball away from your body and back again.
Sid ved et bord med hånden på en bold og rul bolden langsomt frem og tilbage og fra side til side.
Stå med overarmene ind mod kroppen. Albuerne er bøjet 90 grader. Roter langsomt hænderne, så håndryggen vender skiftevis opad og nedad. Hold yderstillingen i få sekunder, inden der roteres til modsatte yderstilling.
Stå med overarmene ind mod kroppen. Albuerne er bøjet 90 grader. Håndryggene vender opad. Bøj håndleddet max opad. Hold yderstillingerne i 5 sekunder, hvorefter håndleddet bøjes maksimalt nedad, hvor yderstillingen også holdes i 5 sekunder.
Stå med overarmene ind mod kroppen. Albuerne er bøjet 90 grader. Håndfladerne vender opad. Bøj håndleddet max opad. Hold yderstillingerne i 5 sekunder, hvorefter håndleddet bøjes maksimalt nedad, hvor yderstillingen også holdes i 5 sekunder.
Stå med overarmene ind mod kroppen. Albuerne er bøjet 90 grader. Håndfladerne vender opad. Roter i håndleddet, så tommelfingrene vender fremad. Hold yderstillingerne i 5 sekunder, hvorefter håndleddet roteres udad, så tommelfingrene vender bagud, hvor yderstillingen også holdes i 5 sekunder.
