The aim of phase 2 is to gradually increase the load through your Elbow. It compromises:
- Cold therapy
- Bracing
- 1 mobility exercise
- 2 strengthening exercises
Check the Exit Criteria to see when you can progress to phase 3.
Treatment
3 times a week.
Cold compression wrap
Cold therapy 3 times a day and after exercises.
This can either be using a cold therapy compression wrap or ice massage.
Bracing
Use elbow strap if comfortable.
Note: Do not wear the brace when exercising.
Mobility & stretching
To be done daily.
Wrist extensor stretch
Teaching point:
- Place your arm in front with your hand pointing down
- Pull the hand towards your body to feel a stretch at the back of the wrist, forearm, and elbow
- Your forearm can be rotated inwards to increase the stretch. This will be felt more on the outside of the elbow
- The stretch can be held for 30 seconds and repeated up to 3 times
- 1-2 x per day, as comfortable
Strengthening
3 to 4 times a week.
Isometric wrist extension
The best way of contracting the muscles isometrically (or statically – no movement) is to get a partner to resist your movement.
Teaching point:
- Position the arm with the forearm and palm facing downwards and supported if possible
- Attempt to extend the wrist by lifting it back as if trying to point the fingers to the ceiling (There should not be any movement at the wrist joint)
- Keep the elbow flexed and maintain the contraction for 15 seconds (3 sets)
- Aim 70% effort but pain below 3/10
- 3 to 4 times a week as appropriate
Long lever isometric wrist extension
Teaching point:
- Push the injured hand into the good hand to work the wrist extensors on the injured side, hold for 15 seconds
- 3 sets for 15 seconds
Aim 70% effort but pain below 3/10
Move on to phase 3?
Check if you are ready to move on:
Exit Criteria
Move onto phase 3 when:
- No pain 24hrs post isometric exercise
- Pain-free ADLs
- No pain on stretch