MyHealth.Alberta.ca Network

Little Leaguer's Elbow (Medial Apophysitis): Exercises

Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Wrist flexor stretch

slide 1 of 7

slide 1 of 7, Wrist flexor stretch,

Extend your affected arm in front of you with your palm facing down.
Bend back your wrist on your affected arm, pointing your fingers up.
With your other hand, gently bend your wrist farther until you feel a mild to medium stretch in your forearm.
Hold for at least 15 to 30 seconds.
Repeat 2 to 4 times.
Repeat steps 1 through 5. But this time extend your affected arm in front of you with your palm facing up. Then bend back your wrist, pointing your fingers down.
It's a good idea to repeat these steps with your other arm.

Resisted wrist extension

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slide 2 of 7, Resisted wrist extension,

For the following exercises, you will need elastic exercise material, such as surgical tubing or Thera-Band.

Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
Grasp one end of an exercise band with your palm down. Step on the other end.
Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
Repeat 8 to 12 times.

Resisted wrist flexion (exercise band)

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slide 3 of 7, Resisted wrist flexion (exercise band),

Sit leaning forward with your legs slightly apart. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
Grasp one end of an exercise band with your palm up. Step on the other end.
Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
Repeat 8 to 12 times.
It's a good idea to repeat these steps with your other arm.

Resisted radial deviation

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slide 4 of 7, Resisted radial deviation,

Sit leaning forward with your legs slightly apart. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
Grasp one end of an exercise band with your hand facing toward your other thigh. Step on the other end of the band.
Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
Repeat 8 to 12 times.
It's a good idea to repeat these steps with your other arm.

Resisted ulnar deviation

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slide 5 of 7, Resisted ulnar deviation,

Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your hand and wrist by the inside of your knee.
Grasp one end of an exercise band with your palm down. Step on the other end with the foot opposite the hand holding the band.
Slowly bend your wrist outward and toward your knee for a count of 2. Then slowly move your wrist back to the starting position to a count of 5.
Repeat 8 to 12 times.

Resisted forearm supination

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slide 6 of 7, Resisted forearm supination,

Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
Grasp one end of an exercise band with your palm down. Step on the other end.
Keeping your wrist straight, roll your palm outward and away from the inside of your thigh for a count of 2. Then slowly move your wrist back to the starting position to a count of 5.
Repeat 8 to 12 times.

Resisted forearm pronation

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slide 7 of 7, Resisted forearm pronation,

Sit leaning forward with your legs slightly spread. Then place your affected forearm on your thigh with your hand and wrist in front of your knee.
Grasp one end of an exercise band with your palm up. Step on the other end.
Keeping your wrist straight, roll your palm inward toward your thigh for a count of 2. Then slowly move your wrist back to the starting position to a count of 5.
Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.