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Elbow Injury Rehabilitation And A Home Workout Routine

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Dr Mark Howard offers a brief overview of elbow injuries and an example workout routine for initial elbow rehabilitation and conditioning. …

Dr Mark Howard offers a brief overview of elbow injuries and an example workout routine for initial elbow rehabilitation and conditioning.

There are four stages for successfully treating minor injuries (first aid, inflammation treatment, rehabilitation, strength conditioning). A doctor will classify an elbow injury (e.g. acute, chronic, mild, moderate or severe) so that they can recommend the most appropriate initial treatment. However, injury recovery does not end with medical care.

It is important to follow up this treatment with rehab workout routines at home and strength conditioning with, for example, a personal trainer to restore muscle balance, strength, flexibility, balance and proprioception. This will significantly improve the chances of a full recovery and reduce the risk of re-injury. If you live in the Costa Blanca and have an elbow injury problem contact me for a chat about how I can help you with rehabilitation and conditioning.

Published in: Health & Medicine, Travel

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  • 1. Elbow Injury Rehabilitation And A Home Workout Routine by Dr. Mark Howard Personal Trainer Costa Blanca work-out-routines.com
  • 2. Injury Rehabilitation • Four stages for successfully treating minor injuries 1. Fast first aid (3 minutes following S.T.O.P) 2. Inflammation treatment (3 days with R.I.C.E.R) 3. Rehabilitation (3 weeks with physio massage and a PT) 4. Strength conditioning (3 months with a PT) • This presentation provides a brief injury overview and an example workout routine for rehabilitation and conditioning
  • 3. Injury Classifications • Acute (e.g. due to an accident) or chronic (e.g. overuse over a period of time) • Mild, moderate or severe • Strains (i.e. tendon injury) and sprains (i.e. ligament injury) from 1st to 3rd degree (most severe with rupture) • A doctor will classify an injury so that they can recommend the most appropriate treatment
  • 4. Elbow Anatomy • In simple terms a hinge joint connecting the upper arm bone (humerus) to the lower arm bones (ulna and radius) • The ulna is the largest lower arm bone and positioned on the side of the little finger • Two main ligaments stabilise and support the elbow; the radial collateral ligament and annular ligament • The triceps brachii tendon is also attached at the elbow
  • 5. Elbow Anatomy Humerus Elbow joint Radial collateral ligament Annular ligament Ulna Radius
  • 6. Elbow Injury Examples • Arm bone fracture; caused by a blunt impact or twisting of the elbow beyond its normal range (e.g. during a fall) • Elbow strain; when any of the elbow ligaments are stretched or torn (e.g. in a throwing sport) • Elbow dislocation; the upper arm bone is forced into the wrong position relative to the forearm (e.g. in a contact sport) • Tennis elbow, golf elbow and elbow bursitis; caused by irritation and inflammation at the lateral epicondylitis, medial epicondylitis and olecranon bursae respectfully
  • 7. Elbow Injury Workout Routine
  • 8. Elbow Injury Conclusions • Follow 4 stages; first aid, inflammation treatment, rehabilitation and strength conditioning to avoid re-injury • Actively participate in your recovery e.g. do your own home workout routines and read up about your injury • Seek professional advice and help at ALL stages (i.e. recovery does not end with medical care!) • If you live in the Costa Blanca contact me for a chat about how I can help you with rehabilitation and conditioning (for muscle balance, strength, flexibility, balance, proprioception)
  • 9. Elbow Injury Rehabilitation And A Home Workout Routine For more information and rehabilitation downloads please visit: work-out-routines.com