Training ladder for: TENNIS ELBOW (EPICONDYLITIS LATERALIS)
STEP 3
Unlimited: Cycling. Swimming. Running.
(20 min)
Stand with outstretched arm by your side with fist lightly clenched. Rotate your arm so that the thumb is drawn inwards and backwards as far as possible. Bend your wrist as far as it can go, so that the back of the hand faces downwards. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Go down on all fours with your fingers and elbow facing towards the knees. Your arms should be outstretched. Move your body backwards so that increased stretching is felt in the forearm. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Sit at a table with the injured arm hanging over the edge with the palm facing downwards. Use the other arm to apply pressure on the back of the injured hand so that the injured lower arm becomes increasingly stretched on the upper side. Repeat the exercise where the injured hand is alternately pressed from side to side. The injured arm should finally be turned over and the exercise repeated by pressing the underside of the hand so that the injured lower arm becomes increasingly stretched on the under side. The stretching positions should be held for 20 seconds followed by 20 seconds of rest before repeating.
Bend your wrist up as far as possible and press with the opposite hand. Hold the position for 20 seconds. Repeat the exercise pressing the wrist downwards. Hold the position for 20 seconds.
Press your hands together and lift your elbows while holding your arms in front of your chest. Hold the position for 20 seconds and relax for 20 seconds before repeating.
(40 min)
Using an elastic band around the back of the injured hand, move the wrist upwards while keeping the elastic taut.
Sit at a table with the side of the injured hand resting on the table edge. Place the elastic around the thumb, draw it downwards over the back of the hand and hold with the good hand. Slowly rotate the lower arm from side to side to stretch the elastic.
Let the injured hand hang over the edge of a table with the palm facing downwards. Move the hand slowly up and down while holding a weight. Support the injured arm with the good arm.
Lie on your back with support at the elbow. Slowly bend and stretch the elbow while holding a weight.
Squeeze a soft ball.
Put an elastic band around your fingers. Spread your fingers so that the elastic is stretched.
Stretching is carried out in the following way: stretch the muscle group for 3-5 seconds. Relax for 3-5 seconds. The muscle group should subsequently be stretched for 20 seconds. The muscle is allowed to be tender, but must not hurt. Relax for 20 seconds, after which the procedure can be repeated. The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.
