Inflammation of forearm muscles that attach to your elbow can cause elbow injury and pain. Generally, overuse by repetitive and strenuous activity is the cause. Athletes tend to face it the most because of tremendous physical strain.
Consult your doctor for evaluation if the pain seems to increase. They may first begin to treat your elbow to reduce inflammation. Then, the doctor may recommend elbow physical therapy exercises in Philadelphia.
The following are the best five elbow physical therapy exercises for athletes:
An injured or painful elbow prevents you from having a firm grip. To avoid poor gripping strength, you can try a fist-clenching exercise. It helps in building your forearm muscles.
Consequently, the muscles strengthen and improve your ability to resume your daily activities. You need a towel and table to perform this exercise.
- Start by sitting near a table and rest your forearm upon the table.
- Roll up a towel and hold it. You may also hold a small band.
- Squeeze your towel
- Hold the posture for around ten seconds.
- Release it gradually.
- Repeat about ten times.
- Now, switch and perform the same with your other arm.
Fist clenches work on the flexor tendons of your thumb and fingers. You will slowly regain your strength in your hands.
This exercise works on your wrist extensors. These are a bundle of muscles that allow your wrist to bend smoothly. Your elbow connects to the small muscles.
If you overuse them, it can strain your elbow as well. You need a dumbbell of around two pounds and a table to perform this exercise.
- Sit on a chair and hold your dumbbell of two pounds.
- Face your palm downwards.
- Rest your elbow upon your knee. Make sure that it is comfortable.
- Now, extend the wrist and curl it.
- Slowly return to your starting position.
- Repeat it about ten times with each hand.
It is essential not to strain your muscles. If you find it challenging to your wrists, exercise without any weight. Additionally, remember to isolate your wrist’s movement. The other part of your arm has to stay still in a resting posture.
Supination with Dumbbells
Your elbow is attached to a supinator muscle. It is the largest muscle in your forearm. Supination is a simple exercise involved in physical therapy for athletes in Philadelphia.
It strengthens your elbow’s rotational capacity. To perform this exercise, you require only a dumbbell. Preferably, choose a dumbbell that weighs two pounds.
- Sit on a chair and hold your dumbbell vertically.
- Rest your elbow upon your knee.
- Rotate your arm outward and turn your palm up with the dumbbell.
- Now, rotate your arm in the opposite direction till the palm faces downward.
- Repeat about 20 times on both sides.
Note that you have to isolate the movements of the lower arm. Your elbow and upper arm need to stay still in a resting posture.
This exercise is one of the best elbow physical therapy exercises in Philadelphia. It uses your body weight and exerts sustained pressure upon your triceps muscles.
It is beneficial for weakened elbows and if you face difficulty while rising from your seated posture. To perform triceps strengthening, you require a chair with solid armrests.
- Sit straight on a chair with solid armrests.
- Place your feet flat upon the ground.
- Keep your hands upon the armrests with your palm facing downward.
- Now, push upward with the arms and slightly lift yourself.
- Hold the position for around six seconds.
- Lower yourself slowly into your chair.
- Relax for a while and repeat it about ten times.
Isometric Elbow Flexion
It improves the strength of your elbows and bicep muscles. You can then move your elbow and forearm around freely. Lifting objects become more manageable after your injury.
- Sit straight on a chair by a table.
- Place your hands underneath the table with your palms facing upward.
- Lift the hands upwards like you are trying to lift your table.
- Keep holding this posture for around six seconds.
- Return to your starting position.
- Repeat it around ten times.
Make sure only to apply enough pressure. The movements should not cause any pain. This exercise also gradually strengthens your muscles around the ulna bones located in your forearm.
Your doctor may recommend physical therapy for athletes in Philadelphia if you suffer an elbow injury or pain. Consult your physical therapists before beginning the exercises.