Medial Epicondylitis With Rehab
INTRO
CAUSES
This condition is caused by: RISK FACTORS
This condition is more likely to develop in people who:
SYMPTOMS
Symptoms of this condition include:
DIAGNOSIS
This condition is diagnosed with:
TREATMENT
Treatment for this condition includes:
HOME CARE INSTRUCTIONS
PREVENTION
• Warm up and stretch before being active.
• Cool down and stretch after being active.
• Give your body time to rest between periods of activity.
• Make sure to use equipment that fits you.
• Be safe and responsible while being active to avoid falls.
• Do at least 150 minutes of moderate-intensity exercise each week, such as brisk walking or water aerobics.
• Maintain physical fitness, including:
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Your fingers should point backwards.
2 Gently press your fingers and palm down onto the table by straightening your elbow. You should feel a stretch on the inside of your forearm.
3 Hold this position for __________ seconds.
Repeat __________ times. Complete this stretch __________ times per day.
STRENGTHENING EXERCISES
These exercises build strength and endurance in your elbow. Endurance is the ability to use your muscles for a long time, even after they get tired.
Exercise D:Wrist Flexors
1 Sit with your right / left forearm palm-up and supported on a table or other surface. Your elbow should be resting below the height of your shoulder.
2 Let your wrist to tend over the edge of the surface.
3 Loosely holding a __________ weight or a piece of rubber exercise band or tubing, slowly curl your hand up toward your forearm.
4 Hold this position for __________ seconds.
5 Slowly return to the starting position.
Repeat __________ times. Complete this exercise __________ times per day.
Exercise E:Wrist Extensors
1 Sit with your right / left forearm palm-down and supported on a table or other surface. Your elbow should be resting below the height of your
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3 Hold this position for __________ seconds.
4 Slowly return to the starting position.
Repeat __________ times. Complete this exercise __________ times per day
Exercise G: Grip
1 Grasp a tennis ball, a dense sponge, or a large, rolled sock in your hand.
2 Squeeze as hard as you can without increasing any pain.
3 Hold this position for __________ seconds.
4 Slowly release your grip.
Repeat __________ times. Complete this exercise __________ times per day.
Exercise H: Forearm Supinators
1 Sit with your right / left forearm supported on a table or other surface, keeping your elbow below shoulder height.
2 Rest your hand over the edge with the palm facing down.
3 Gently grip a hammer or a soup ladle.
4 Without moving your elbow, slowly turn your palm and hand upward to a “thumbs-up” position.
5 Hold this position for __________ seconds.
6 Slowly return to the starting position.
Repeat __________ times. Complete this exercise __________ times per day.
STRENGTH – Forearm Pronators
1 Sit with your right / left forearm supported on a table or other surface, keeping your elbow below shoulder
head, to the right shoulder, all the way down to the right part of the
The four progressive resistive exercises I chose are, Thera-band tubing shoulder flexion, Thera-band shoulder diagonal, Thera-band shoulder Extension, and Thera-band shoulder external rotation at 90 degrees.
- Increase the flexibility in your shoulders and enjoy more freedom to do what you want to do.
Pull cable back to your side while pulling your shoulder back and pushing your chest slightly forward
Heat and cold - either an ice pack or warm towel may alleviate pain and swelling in the affected area.
Exercise. Being active reduces the risk of heart disease. You should spend 120 minutes a week walking, jogging, riding a bike or any other activity that increases your heart rate.
-Go to the gym 3 to 5 times a week. Work out for half an hour to an hour, combining both cardio and strength training programs.
"Sit with your hands resting in your lap or on your knees, keeping your back straight. Your neck should be relaxed, with your chin slightly tucked in. [..] Take five deep breaths, breathing in through the nose and out through the mouth. On the last exhalation, allow your eyes to close. Slowly settle into your body" (Puddicombe, 2013, para. 5).
Put opposite hand on side of ball for balance (but don’t use it to push the ball or the shot will be messed up).
In lab, isometric handgrip strength was tested. Isometric strength refers to the type of force that occurs when muscles generate force, but its length remains unchanged. This can also be called a static muscle contraction. A static contraction occurs when one tries to lift an object that happens to be heavier than the force applied to the muscle or a static contraction occurs when one supports the weight of an object by holding the object steady with the elbow flexed. In both of these examples, the person feels their muscles tense but the joint does not move (Kenney, Wilmore, & Costill, 2012). Handgrip strength reflects the importance for successful performance in activities of daily living and occupational activities (Beam &
...rved away from any contact surface. The forearm is shaped liked this for the wrist to remain free of surface pressure. Avoid restricting circulation - For many people there are exposed blood vessels near the skin at the wrist, which is where the pulse is often taken.
tips of my fingers and my thumbs form a W shape), bending my knees as
• Exercise regularly. Ask your health care provider what kinds of exercise are best for you.
Lower the package/object by placing your feet steady as when lifting. Tighten stomach muscles then bend hips and knees.