Posture, posture, posture--always practice good mechanics when standing, sitting, lifting, etc. Be especially aware if you sit for long periods of time. Take regular breaks and get up and change positions so your shoulders do not fall into poor posture. This will also make you rely on your stronger arm and shoulder muscles to do more of the work than your weaker elbow muscles.
- Ice the forearm and elbow for 10 - 15 minutes, 3 - 5 times a day. Ice massage (10 minutes) or ice bags will both work fine.
- If prescribed, a wrist splint is to be used for sleeping and any repetitive grasping or gripping activities.
Regularly throughout the day (3 - 5 times):
- Stretch the wrist and forearm by extending the arm, grasping the fingertips, and slowly bringing them down and underneath the forearm. Hold 15 seconds. Repeat 2 times in 3 different positions of arm rotation.
- Stretch the thumb and wrist by extending the arm, resting it on a table with the palm facing inward; grasp the thumb and hand with your opposite hand and slowly bend in a direction opposite the thumb. Hold 15 seconds. Repeat 3 times.
- Stretch the chest by lightly grasping a doorjamb with your fingers just below shoulder height, relax your arm, and slowly rotate your body away from your arm. Hold 15 seconds. Repeat 3 times.
- Keep your neck loose by bending it from side-to-side. Repeat 5 times. Next, rotate one way and then the other way. Repeat 5 times.
* Once a day, with your arm supported on a table, palm facing up and with the elbow bent, slowly flex or curl up a light weight with your wrist and hand, then lower. The lowering phase should be twice as long as the lifting/curling phase. Work up to 2 sets of 20 reps.
* Rotator cuff program--Stand up straight with a resisted band wrapped around the wrist, the elbow bent, and a pillow or folded towel under the arm. Rotate the arm inward against the band and then rotate out. 2 sets of 20 - 30 reps. Repeat the same rotating outward against the band.
NOTE: All progressions are approximations and should be used as a guideline only. Progression will be based on individual patient presentation, which is assessed throughout the treatment process.
The Stone Clinic
Building Better Joints Through Advanced Techniques in Cartilage Replacement, Regeneration and Repair