How To Fix An Elbow Sprain: Rehab Exercises
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- เผยแพร่เมื่อ 27 ก.ค. 2024
- Hey Guys,
Welcome back to another video. Today I will be covering an Elbow UCL sprain.
The ulnar collateral ligament complex is located on the inside of the elbow (medial side). It is attached on one side to the humerus and on the other side to the ulna.
What are the symptoms of a UCL injury?
A sudden “pop”
Pain on the inside of the elbow after a period of heavy throwing or other overhead activity.
Pain when accelerating the arm forward, just prior to releasing a ball.
Tingling or numbness in the pinky and ring fingers.
Causes
Forced twisting of the arm
Falling on an outstretched arm
Repeated overhead movement (such as in pitching, volleyball, or tennis) overuse
Exercises:
ECRB stretch 30s x 3
FCRB stretch 30s X 3
Wrist extensions 3 X 10
Wrist flexion 3 X 10
Bicep curl 3 X 12
Tricep dip 3 X 8-12
supination/ pronation 3 X 10
Music:
Music by MOZART - Living Like Queens - thmatc.co/?l=57826874
Music by Nasir Ibrahim - Close - thmatc.co/?l=1C80B378
www.youtube.com/watch?v=1sSAS...
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This really helped. I fell with my arm fully streched. This helped a lot. Thanks!
Great video and appreciate you explaining it all! Thank you ❤️
This video is very well explained! Thank you for putting this video out I will use it. God bless you and your helping others ❤️!
Great video, keep up the good work 🙌
Great video! Thanks for the help
Thanks for the video
Could you possibly list the exercises on the comments. I was injured in a car accident just over a week ago. And an elbow sprain is one of the injuries i sustained. But i don't have the money to see a Physical Therapist. I have however got it ruled out on tears and breaks. Thanks!
Thank you, this was the only helpful video I could find on ways to heal my elbow sprain at home!
can you bend and extend your elbow sir?
Thank you
Thanks for this detailed video 👏🏾👏🏾👏🏾
😁
Will I be able to do my 160 push ups and 150 dumbbells curl ups agian?
Are these exercises helpful even without a normal range of motion? I'm 9 days post fall (fell backwards, sprained elbow and wrist), can't fully sttaighten arm yet. Hoping these exercises help along with light stretching. Thank you.
how long did it take to be able to fully straighten out your arm
Took me weeks (4-5?) before I could fully straighten my arm. Another few weeks to put full weight on the arm (like in yoga). Months later 100% healed but it took a while. 💪
😢 l woke up yesterday morning and l injured my elbow the back of it. 😢 l can't do exercise yet caz it hurt and l can't stretch my arm fully yet. I'll for a couple of days if gets worse I'll see my GP. I am putting muscle cream spray on it. Let's see how it goes. 😊
how long should I rest after each set? how many time a day? how many times a week?, someone please.
3 times a week and rest for 40s
can i do this exercise sir? its been 4 weeks since i spraned my elbow due to basketball and still have pain when i try to bend and extend my elbow
I’m in the same situation, I’m going to try the exercises though
@@BelleX-my7pe basketball too?
@@Kylegmailnot basketball, I sprained my elbow by twisting it too much
Two weeks ago I sprained elbow ligaments, cuz I push myself so hard (u know it.. How music + some motivation vids works xd) I trained straight 1,5 months without rest, doing pull ups and muscle ups. After two weeks some procedures and using gel, my elbow feels way way better. Now I need some exercises for back my hand in default for her state. Ty for them, hope my elbow will recover very soon 100%. Can't wait to back training😥. And btw sry for my bad english,:) ty again, bro)
No problem bro
Is ligaments damage elbow fully recovery possible
noboroin@ Did you say you had damaged your ligament elbow and you carried on exercise workout for 1-5 months noun stop. After that you elbow become good and the pain goes away? is this what you're trying to say?
@@daneilrafael4824 still have a little discomfort. I currently inactive, but I can do bar dips, even muscle ups, but I'm not trying basic or australian pull ups. Cuz I knew that I'll feels this discomfort on the inner side of the elbow when I fully extend the elbow in the descent phase.
And again I use translator. Btw, why u asking me. Have same problem?
but even after 1 month of rest, I feel rly good. I think it's all about rest. Cuz when I feels good I again starting push myself hard and forget about my ligaments...