|Wrist extensor muscle tenderness (WVSOM)|
Whether or not from the sport, lateral elbow pain from strain of the wrist extensor muscles is a common and self-treatable problem if you can restore normal movement and avoid the repetitive arm use that caused it.
DOCTOR'S NOTE: Seek evaluation by a health professional if your elbow pain is associated with banging the arm, hand numbness, or arm weakness.
|Wrist extensor position of ease|
- Sit with the involved arm resting on a table or counter and your palm facing upward;
- Place a small pillow or rolled up towel under the wrist and allow your hand to fall back over it;
- If still painful, add a second pillow under the forearm;
- When comfortable, take a few deep breaths and rest in that position for 2-5 minutes;
- Slowly turn the hand over and proceed to the WRIST EXTENSOR STRETCH;
- Repeat this position of ease 2-4 times a day or as needed for pain relief.
|Wrist extensor stretch |
- Sit with the involved elbow resting on a pillow, the arm straight, and your hand hanging off the table or chair arm with palm facing downward;
- Use your other hand to slowly bend the hand downward as far as it will comfortably go;
- Take a few deep breaths and stretch for 10-20 seconds;
- If no increase in pain and the elbow is still stiff, proceed to the RADIAL HEAD MOBILIZATION;
- Do this stretch 2-4 times a day.
RADIAL HEAD MOBILIZATION
- Stand with the involved elbow bent with the fist facing your upper chest;
- Rapidly straighten the elbow as far as it will go by throwing the hand forward as you turn the fist to face upward;
- Repeat 2-3 times if needed;
- Do this self mobilization up to twice a day.