Tennis Elbow can be a very tricky injury to deal with and we want you to be able to get back out there on the courts just as quickly as you do. Here we have provided three effective eccentric exercises that have been proven to benefit those suffering from the injury.
WHY ECCENTRIC EXERCISES? Eccentric exercises have been shown to promote to improve the tendon collagen alignment and repair, decrease pain and improved functional activity. Eccentric exercises place a high degree of strain in the tendon stimulating remodeling. Good results typically seen in 8-12 weeks.
Eccentric Wrist Extension
The first exercise is the eccentric wrist extension. You first want to find a flat surface where you can securely and comfortably rest your forearm while your wrist hangs just off of the edge (as seen in the video). Then find a dumbbell or some form of resistance ranging between 2-3 pounds. While holding the dumbbell with your palm facing down, slowly extend your wrist as far as possible and slowly lower your wrist into flexion. Perform this exercise for 2 to 3 sets and 8-10 reps. After 2-3 weeks progress weight
Eccentric Wrist Flexion
Another great exercise would be eccentric wrist flexion. As you would with the previous exercise, find a flat surface to rest your forearm allowing the wrist to freely hang from the edge. Utilize the same form of resistance/weight that you did in the previous exercise. Start by holding the dumbbell/resistance so that your palm is facing upwards. Slowly flex your wrist to maximum range of motion and then slowly extend your wrist to max range of motion. Perform this exercise for 2 to 3 set and 8-10 reps.
Lastly we have wrist deviation. This exercise would require a flat surface to rest the forearm, while the wrist hangs just off of the edge. A 2-3 pound dumbbell is preferred for this particular exercise. Instead of holding the dumbbell by the center handle, you will want to hold the dumbbell at one of the ends as seen in the video. To start the exercise begin with your wrist rotated so that your palm is facing upwards and the dumbbell is parallel to the ground. Slowly rotate your wrist so that your palm is facing downwards and slowly return back to the starting position. Perform this exercise for 2-3 sets and 8-10 reps.
Progressions to improve shoulder strength and contributions:
Thrower’s Ten Exercises for Tennis Elbow
The Throwers 10 exercises will benefit tennis players for general strengthening purposes. The following exercises are great for prevention of injuries, especially tennis elbow.
Diagonal Pattern D2 Flexion
Diagonal Pattern D2 Extension
External Rotation at 0 Degrees Abduction
Internal Rotation at 0 Degrees Abduction
Internal Rotation at 90 Degrees Abduction
External Rotation at 90 Degrees Abduction
Avoid if you have current shoulder pain or impingement.
Avoid if you have current pain from shoulder impingement.
For more effective exercises and more information to assist in your recovery from tennis elbow, schedule an appointment with us: CALL: (443)-213-0395 or E-mail us at: DAVE@IMPACT-Fellowship.com
$100 initial session. *May be covered by insurance in cases of injury evaluation.
Proper Forefoot Running Style
With Dartfish we can track joint ankle progressions through the running cycle to evaluate proper mechanics given the selected style of running.
Rearfoot Strike Pattern Assessment
Example of a typical rearfoot strike pattern:
We evaluate ankle, knee hip and trunk ankles throughout the gait cycle. The speed at which joint motion occurs is critical in properly dissipating and absorbing forces. Dual view evaluation allows us to not only evaluate joint angles but detect the speed at which the segments are moving into and out of each phase which is where must injuries occur.
Example evaluative techniques Using Dartfish.
For more information on running assessments and how to improve your running performance, contact us. CALL: 443-213-0395 or E-mail: firstname.lastname@example.org
We provide advanced squash assessments utilizing the professional version of Dartfish motion analysis software. With the cooperative efforts between our PT staff and our elite level squash coaches on site, we will have the ability to clearly and effectively walk you through a video analysis of your desired stroke/strokes, allowing coach and client to closely analyze any inefficiency in technique. A dual view of your pre-correction and post-correction video will provide you with biomechanical insight, which will be used to compare noticeable improvement in technique and form.
Along with improving performance, we also use this assessment as a preventative and corrective measure in regards to injury. The more efficient your technique, the less you prone you are to sport related injury. This could potentially alleviate any existing injury or discomfort due to squash play. To schedule an appointment with us: CALL: (443)-213-0395 or email us at: DAVE@IMPACT-Fellowship.com