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.

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