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Sports related with Elbow sprain / strain
Elbow sprain bases on oversteping the anatomical range of motion and it’s connected with stretching or straining the soft tissues such as ligaments or tendons. The most common is ulnar collateral ligament (UCL) injury, which is across medial elbow side. Sprain or strain occur in a lot of sports, but the medial side of the elbow and UCL injury is common in pitchers in baseball. This ligament is very important because of inner stabilizing aspects. During wrestling or American football, where the elbow is bend to 90 degrees, the UCL distributes over 50 percent of the medial support of the elbow.
Exercises
1) Pronation and supination of the forearm:
– bend your elbow to 90 degrees
– rotate your forward (to see dorsal and palm surface of your hand)
– repeat each side 15 times
2) Elbow flexion and extension:
– stand up relaxed
– bend your elbow and get back slowly
– repeat exercise 15 times
3) Eccentric wrist flexion:
– bend your elbow to 90 degrees
– grip some object with adequate weight (e.g. small bottle of water)
– bend your wrist with the other hand support and get back slowly
– practise exercise 15 times
4) Eccentric wrist extension:
– now invert your forearm
– grip some object with adequate weight (e.g. small bottle of water)
– raise your hand with the other hand support and get back slowly
– practice exercise 15 times
5) Wrist radial deviation:
– straighten your arm in the medial position
– grip some object with adequate weight (e.g. small bottle of water)
– lift the hand up and get back slowly
– practice exercise 15 times
6) Forearm pronation and supination strengthening:
– bend your arm to 90 degrees and take to your hand some object similar to hammer (and in similar weight)
– change hammer’s position in 180 degrees
– practice exercise15 times for each motion
7) Wrist extension ( with broom handle):
– stand up and straighten your arms
– take the broom handle
– roll the broom handle with wrist extension and flexion
– repeat 15 times for each motion