The aim of phase 4 is to further increase the load through the tendon using eccentric exercises. It compromises:
- Cold therapy
- Massage
- Bracing
- 2 strengthening exercises
Treatment
Can be done daily.
Hot & cold therapy
Applying heat can be used before exercise to warm the area and get the blood flowing.
Make sure to ice after exercise to mitigate any inflammatory response.
Massage
Deep tissue massage for the muscles of the forearm can release any tight knots, lumps, and bumps that might increase the stress on the tendon attachment point.
Sports massage can be a useful treatment for tennis elbow, particularly more chronic conditions. In particular, cross friction massage of the tendon, but only once the initial inflammation has settled. This is usually after 5 days.
To be done 2 times per week.
Brace
Continue to wear a counterforce brace (not during exercise).
Strengthening
3 times a week.
Short lever eccentric
Teaching point:
- Alternate days
- Isometrics on off days
- As this exercise becomes more comfortable you can increase the weight and reduce the reps to 3 sets of 8
Long lever eccentric
Teaching point:
- 3 times a week
- 15 reps
- As this exercise becomes more comfortable you can increase the weight and reduce it to 3 sets of 8 reps
Complete this program?
Check if you are ready to complete the program:
Exit criteria
To complete this program you should be:
- Pain-free 24 hours after eccentric
- Pain-free during daily life