Injury Rehab Advice : Elbow Pain Rehab Video

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Elbow Pain Rehab Video

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THIS HURTS!

What hurts...: Tennis Elbow in my right arm

How you hurt it...: Doing an intensive typing course

When you hurt it...: April

Your pain level (1 is low, 10 is high pain): 3 but was 5 until I did your exercises

Your age and overall health...: health good, 48 years old

Any other information you feel is relevant...: The pain has reduced since I followed your exercises on Youtube but pain has moved to nearer the elbow and in the elbow bone. Most noticeable when I straighten my arm or lift anything. When I wake up in the morning the pain is about a 5, and takes a while to warm up. I type a lot during the day and I think this aggrivates it. Again when I straighten my arm after some typing it increases the pain.

YOUR INJURY COULD BE...

Elbow Overuse

REHAB YOUR INJURY BY...

Scapular Setting: Bring your shoulder up, back and down. Hold this position. While you are typing, make sure you do not have undo pressure on your elbows. Your wrist and hand should be in a 'neutral' position while typing. Try to remind yourself to do this while at a stop light or when a phone rings.

Stretching: Straighten your elbow and pull your hand straight down. Hold the stretch for 15 seconds and release - do this 3 times. Go to the point of pain and not beyond - more is not necessarily better. Make sure you stretch both directions.

Nerve Glide: Set your scapula up, back and down. Put your thumb inside your hand and close your hand. Glide up and back down. Go towards the point where you feel tension, but not pain. Repeat this for 2-3 minutes on each side for 2-3 times per day.

Nerve Glide: Set your scapula up, back and down. Place your arm up with your wrist out. Glide out until you feel the tension and then glide back in. Repeat this for 2-3 minutes on each side for 2-3 times per day.