Causes Recovery Exercises for Tendonitis Elbow Pain
MUSIC PLAYING Tendonitis is an inflammatorycondition of the tendon due to overuse or trauma. There's typically some degree of microtearingwithin the tendon, which leads to the inflammatory cycle. Common symptoms of tendonitis are pain atthe elbow, either on the inside or the outside of the elbow, with lifting, gripping, carryingactivities, even with opening doors or opening or closing jars or other containers. Tendonitis is caused by overusing the armwith gripping or lifting activities, or other things like golf or tennis, where there'sactually too much stress on the tendon where
the microtrauma has occurred. And that thenleads to the inflammatory cycle. Treatment for an elbow tendonitis would initiallyinvolve resting, icing, and potentially taking some antiinflammatory medications, alongwith potentially bracing the site to allow for rest of the area for two to three weeks.After a period of two to three weeks of rest to allow the initial recovery, we would wantto start stressing the tendon gently. We would perform some gentle stretches in order todo that. One stretch you would perform would be tobring the arm down like this, in order to stretch the top part of the forearm muscles.We would perform 30 second stretches, two
to three repetitions. And we could also perform a stretch with palmup, bringing the arm down like this, to stretch this side of the musculature. We would perform,again, two to three repetitions for 30 second stretches. These stretches should be performedtwo to three times a day in a completely pain free range of motion. Once we've started some pain free stretching,we can also starting stressing the tendons in a pain free way also. We could start performingsome wrist extension exercises. We could perform 10 to 15 repetitions, two to three sets. Again,also in a completely pain free range of motion.
We can also perform wrist flexion. 15 repetitions,two to three sets, completely pain free. And then we can also hold the dumbbell on theend, and bring the arm down this way and this way. These should be performed one time perday, two to three sets of 10 to 15 repetitions, all maintaining pain free range. When we start the resistance exercises, avery light level of resistance should be used. One to three pounds maximum should be used.And then you can progress up from there, once you can achieve two to three sets of 10 to15 repetitions completely pain free. Finally, some light gripping exercises couldbe incorporated. These gripping devices can
be purchased at any local sporting goods store.These gripping exercises should be performed one time a day for one to three minutes ata time in a completely pain free movement. MUSIC PLAYING.