Inflammation of the growth zone in the elbow – 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.

The treatment for stress-induced inflammation of growth plates primarily involves rest, as the growth plates cannot be strengthened through exercise. It’s important to keep “all” other muscles working while the tendon attachments on the growth zone in the elbow heal up.

Exercises should not provoke known elbow pain during or after training.
Throwing exercises should only be resumed when the pain has completely subsided.

Condition

Unlimited: Cycling and running

Stretching

Læg træningsarmen ud over kanten af et bord med håndfladen ned af. Pres med den anden arm på håndryggen, så der kommer tiltagende udspænding på træningsarmens forside. Gentag øvelsen, hvor træningsarmens hånd presses til først den ene side og efterfølgende til den anden side. Til sidst vendes armen så håndfladen vender opad. Med den raske arm presses på håndfladen af hånden, så der kommer tiltagende udspænding på træningsarmens underside. Alle udspændingerne holdes i 20 sekunder, hvorefter der startes på en af de andre øvelser.

Strength

Sid med hånden ud over kanten af et bord. Håndfladen opad. Bøj og stræk i håndledet.

Sid med hånden ud over kanten af et bord. Håndfladen nedad. Bøj og stræk i håndledet.

Sid ved et bord og stør træningsarmen på albuen. Armen er bøjet 90 grader. Roter underarmen så håndfladen vender skiftevis op og ned.

Bøj og stræk armen til yderstilling. Læg efterhånden et forsigtigt pres på i yderstillinger for at opnå maksimal bevægelighed.

Back to the top