Tennis Elbow/Common Extensor Tendinopathy Intermediate Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 5/10 whilst completing this exercise programme.
1. Bicep curl
- Sit or stand with your hand down by your side and the palm of your hand facing forward.
- With a small weight in hand (household object if you do not have a weight), bend your elbow to bring your hand up to your shoulder.
- Return to starting position.
2. Wrist extension with weight
- Sit or stand with your arm straight out in front of you with the palm of your hand facing the floor, holding a small weight.
- Bend your wrist so the back of your hand moves towards you.
- Hold this position for 5 seconds.
- Relax your hand back to starting position.
3. Stress ball squeeze
- Hold a soft ball or a balled-up piece of tissue.
- Squeeze the ball tightly holding for 5 seconds.
- Relax your hand and forearm muscles between repetitions.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on maintaining a range of movement around the wrist and elbow and appropriate early loading of the affected tendon. We suggest you carry this out once a day for approximately 2-6 weeks as pain allows. We can work into pain during these exercises but ideally, this should not exceed any more than 4/10 on your perceived pain scale.
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This programme is a further progression with challenging progressive loading of the affected tendon complex to enable your tendon to manage the demands of day-to-day activities. This should not exceed any more than 5/10 on your perceived pain scale.
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