3 Exercises to Improve Elbow Movement
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
- Here are some exercises that are sure to improve your elbow movement. Give these three exercises a go and let me know how it helped you!
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Thanks! Watching Jennifer helped to give me full extension!
Hi Lord! You are welcome. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Always great content. Look forward to all videos!!
Thank you, +Mike Valadez! Take care and have a happy weekend!
Thank you for the helpful video! I'm hoping you can answer a question. I had ORIF surgery for a broken/displaced elbow of the Ulna 7.5 weeks ago. I just had a f/u with my Dr. 4 days ago who said my elbow should have much better ROM by now and that my arm should ly straight. Measurements at PT 2 days ago: flex 115, ext 52 lack. A few factors have played into my current elbow stiffness and lack of rom. Will consistent pt exercises at home result in good improvement in ROM? The Dr suggested to be aggressive to push through the pain. Is that a good idea? What kind of results can I expect at this point? Is there any hope for my elbow?? Btw, I also had surgery for a proximal humerus fracture at same time.
Hi Taylor Anne. This is Rita from EFI. Thank you for reaching out to us about your concern. We understand your challenge and we are more than happy to be of help in any way.
Physiotherapy is required as soon as possible once you have undergone ORIF surgery to reduce pain, stiffness and improve mobility, range of movement and strength in your affected arm. It will help you achieve the return of full or near to full function in your forearm whilst also helping to prevent any future problems occurring.
With regards to your question about being aggressive with the exercises - the pain should be tolerable and careful not to exercise beyond pain. Though the main aim of rehabilitation is to reduce pain and swelling that you will be experiencing at this time. It will encourage early mobility to maintain range of movement in your affected arm. Your physiotherapy program will include exercises that aim to gradually introduce you back to gentle activity.
ORIF recovery depends on the type, severity, and location of your fracture. Recovery can take longer if you develop complications after surgery.
Most people do very well with ORIF for their elbow. Although rare, complications can occur. Possible complications include the following: infection, bleeding, nerve damage, joint stiffness (common), joint instability, bone misalignment and broken screws or plates
Please check this link for some Range of motion exercises for the elbow
:
exercisesforinjuries.com/3-exercises-to-improve-elbow-range-of-motion/
For your proximal humerus fracture. Physiotherapy is required as well. Surgery allows the displaced bone fragments to be realigned and fixed in a way that restores and maintains the shape of the bone. This is turn allows an earlier and better recovery of function. Strengthening exercises are started after once the fracture has healed. Vigorous use of the arm or lifting heavy objects should be avoided for at least 3 months.
A structured exercise programme combined with proprioceptive neuromuscular facilitation stretching or static stretching in posttraumatic stiffness of the elbow may also help.
Hope this helps. Let us know if you have any other concerns or clarifications.
Thank You. I have fractured elbow, and using the UK Nhs, I have not been impressed, they pretty much put me in a sling, gave me a week's worth of painkillers, told me to take it easy for a few weeks, and gently exercise my arm and elbow...
But they gave me no idea about what kind of exercise, intensity, rep, etc.
Thank God for TH-cam, your video, along with a few others have been very helpful
Hi Chubbychecker! This is Kristine of EFI. You may want to consider doing these warm up exercises prior to doing your elbow exercises to prevent further injury and here’s the link exercisesforinjuries.com/6-exercises-to-warm-up-your-elbows/. Hope this helps. Wishing you well. Thank you.
Hey I’m in your exact same position as you were, they gave me one weeks worth of painkillers and told me to move my arm without being specific with what. Have you regained full mobility of your elbow? I hope you reply I’m really worried
I'm still rehabbing a radial head repair surgery from 2 years ago... can't quite seem to get rid of a painful click with arm out and rotating hand. The suggestion to turn the hand over in the first two exercises gave an intense sensation. I'll keep working on it. Your model (daughter?) is adorable.
Hi Shawna! This is Kristine from Exercises for Injuries. Locking and/or painful clicking of the elbow joint is usually due to 'loose bodies' or arthritis of the elbow. The loose bodies are usually bits of the cartilage lining of the joint which break off and float in the joint. In certain positions, they can cause the joint to click or lock. Thus it is best to consult your doctor so that your condition can be diagnosed and more specific treatment can be implemented.
In the meantime, please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Wishing you well. Thank you.
Hi! Nice video! Thank you for uploading!
I have a question I fractured my radial head type I fracture. Been 3 weeks with cast, just got off the cast 2 days ago pronation and supination is getting better no much pain on these. However my elbow wont stretch all the way, if I try to bend it hurts so I bend it and when I feel pain I stop and stretch arm again as far as I can get it to stretch, is this due to the cast?! Will pain go away so I can practice these excersises without a problem? I’m afraid to go past the pain and damage it further! Thank you in advance!
Hi
rubbnnrnjo, Thank you for checking our TH-cam channel and for raising your concern.
Please be informed that we have forwarded your concern to our Physiotherapist.
Take care!
~Mylah
Hi rubbnnrnjo! This is Kristine of EFI. When the cast is removed, it is not unusual to experience some pain, swelling and stiffness of the joint for a few days and notice atrophy of the arm muscles for a few weeks. Speed and success of healing varies among individuals. Many factors can affect bone healing, such as type of fracture, the age of the patient, underlying medical conditions, and nutrition status. Generally 6-8 weeks is adequate time for a fracture to heal. Your doctor will determine when you have reached that state. Before attempting any exercise after an injury, consult your doctor.
If you begin exercising too soon after an injury, you may cause additional damage to your leg and increase the healing time required. This temporary bone (callus) is not as strong as real bone. It can break easily until it is slowly replaced with real bone. For this reason the doctor may remove your cast or splint after a few weeks, but you still need to treat the bone with care for at least one more month. What you are doing is fine. When you do stretch gently push it further until you feel the stretch then hold it for 20 to 30 secs. Stop when there is pain, Repeat it for 2 to 4 times. Stretches should not be painful.
The stretching exercises are best done when you have done some small movements on the elbow to increase blood flow on the area. Pace yourself with rest and exercise: It is important to ensure you pace your functional activities, you should feel a degree of discomfort whilst using your wrist and for a short period after. If you experience severe or long lasting pain, you have probably over done it. If this does not settle by the following day you should contact your physiotherapist for advice. Ice reduces swelling which can also help relieve pain apply the ice wrap to area required for 5 - 10 minutes, check skin regularly as ice can burn. You may feel the progress is slow but doing the exercises regularly will eventually improve your elbow’s range of motion. Hope this helps. Thank you.
ExercisesForInjuries Hi Kristine! You have no idea how much I appreciate your quick response and interest in clearing my doubts! I will definitely follow your suggestions. I am actually going to see a physiotherapist to have professional assistance while recovering! Once again, big thanks!! And keep the channel up!
@@DobBylan_ Hi how is your elbow now?? i have the same problem i can only bend my elbow 90 degrees , I had an elbow fracture and dislocation and underwent surgery for the same on 9th April 2019.Thank you.
@@suefernandes8582 It got so much better, I regained Full Range of Motion. got back doing crossfit and my arm is incredible healthy and strong now. All bodies are different so maybe what worked for me it won't work for you however don't freak out and keep doing excersices to regain ROM even if it hurts. the pain will go away and you will be able to move your arm just fine.
Hola! Quisera saber si estos ejercicios son aptos para mi, tuve una luxacion sin fractura de codo y lo acomodaron sin cirugía jace casi 4 meses, no he ido regularmente a fisioterapia, pero lo que me enseñaron y lo que he investigado en internet me han ayudado mucho, pero no logro aun estirarlo totalmente y flexionarlo, y me encantaria hacer estos ejercicios. ¿Me los recomienda todos incluyendo el de colgarme? Gracias!!
Hi Kynthia Kynllian! This is Kristine a Physiotherapist from Exercises for Injuries. Thank you for getting back to us. Yes, all the exercises can be done by someone who had elbow dislocation. You may do all the exercises but it is still best to consult your physical therapist to make sure that you are cleared to apply the given weight/resistance. We need to note that on the 4th month your goal should be focused on Full range of motion and normal strength and return to pre-injury functional activities.
A few exercises commonly used to improve elbow strength and range of motion include:
• Elbow flexion and extension - bending and straightening your elbow
• Forearm rotations
• Grip strengthening exercises
• Biceps curls
• Triceps extensions
Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Hello sir
can these exercise are beneficial in tennis elbow problem?
Also tell about tennis elbow treatment exercises in old case.
Hi Rajesh Arora. We acknowledge this concern and rest assured that this will be handled by one of our Physiotherapists. Please allow us 24-48 business hours to respond to your question. Thank you for your patience. - Frances
Hi Rajesh! This is Jennifer. These exercises may help improve your elbow range of motion especially if you have limitation of movement secondary to tennis elbow. However, they may not be enough to address tennis elbow per se. I would like to recommend a program that is specifically designed to address tennis elbow. Please check this link for more details:
tenniselbowpainsolution.com/tennis-elbow-pain-challenge/
Hope this suits you well.
ill have to do this I've broken my left elbow (hemerus) and recently dislocated my right. I could most definitely benefiy from this. thanks
Hi +Leroy Torres! This is Leslie from EFI. Thank you for your message. We're sorry to learn about your injury. It's best that you also consult your doctor on what exercises are best for you. If you want more articles, videos, and other materials on elbow pain, you can go to www.exercisesforinjuries.com. Thank you, Leroy and take care!
ExercisesForInjuries thanks Leslie for your reply. As far as exercising it my ortho said no extraneous activities the last excecise I know would not be good as I'm still healing from the tears from the dislocation. I have done my best keeping it moving but this video again helped I tried them (except 3) it wasn't as bad as I thought as far as stretching it. thanks to you once again and all those that contribute to the channel.
Hello, Ive had an elbow surgery for fracture and dislocation ,i also fractured my distal radius,and both happened due to a fall , Its two months now , I began Physio but its extremely painful and I can only flex my elbow to 90 degrees , I get afraid of the pain and cant move beyond this range , please advice ,Thank you :)
Hi Suzanne. To give you a more detailed recommendation, we will forward your question to our Physiotherapist team. One of them will get back to you as soon as they can. Thank you so much and have a great day! - Mylin
Hi Suzanne! This is Kristine. Controlling pain and minimizing side effects are both important for post-surgical comfort, recovery and rehabilitation. A fracture can be painful even after surgery reason why doctors prescribes post-surgery pain medications. Pain after surgery can be a sign of surgical complications or other medical conditions that are worsen after a surgery such as arthritis. Your doctor may have specific weight-bearing restrictions that you must also follow to prevent pain and re-injury. Your physical therapist can help you maintain these restrictions to ensure that you do not put too much stress on the healing bone. Lifting restrictions may be in place after an arm or shoulder fracture. If surgery was required to set your fracture, your PT may assess your surgical scar to ensure that things are healing properly. Exercises to improve range of motion and strength may also be started. Particular focus should be placed on the fractured area and the joints around the fracture. If you broke a bone near your elbow, mobility exercises should be included for your elbow, wrist, and shoulder. Typically, your physiotherapist will attempt to prevent post-fracture stiffness and weakness in the adjacent joints and muscles during the first six weeks while your fracture is healing. After six weeks or later if X-rays show poor healing, your physiotherapist can work on regaining full joint range of motion and muscle strength that operate near or over the fracture site.
You can check on these links for some ways to help with healing bones exercisesforinjuries.com/how-to-heal-broken-bones-more-quickly/ and exercisesforinjuries.com/what-you-need-for-healthy-bones/. Hope this helps. Wishing you well. Thank you.
@@ExercisesForInjuries Thank you so much for all the help 😁
Hello,
I had radial head fracture,had surgery and removed the raidal head one month ago.Now cannot fully straighten and bend my elbow.After how many months I am able to regain these motions. Please reply.
Hi DEVU AALOKE
We acknowledge this concern and rest assured that this will be handled by one of our Physiotherapists. Please bear with us since they usually send a reply at the later part of the day. Thank you for your patience. ~Helaine
Hi Devu! This is Jennifer. In 3 to 6 months, the pain should go away, and you should have good movement in your elbow. You may need to continue strength exercises for as long as 1 year. You will be able to return to daily activities in about 2 to 6 weeks and go back to work in 3 to 12 weeks, depending on your job. Hope this helps!
How to straighten the hand completely...? Can u please tell me...? Plzz reply....?😇
Hello Payal Sahare, this is Laramie from EFI. May I know what happened to your hand? Have you consulted a doctor regarding this? I'm looking forward to your reply.
My left has broken and I have recover but my left have not straight what should I do make straight it completely?
Suffering from myositis ossificance ???
Hi, I had radius fracture (doctor put mini plate) & LUCL reconstruction surgery. Can you help me how to strengthen my arm? Can I hit the gym again one day?
Hello Dewi., I hope you're well. I will ask help from one of our Physiotherapists to answer your question. We'll get back to you on this. Thank you for your patience. - Frances
Hi Dewi! This is Kristine of EFI. Thank you for reaching out to us. There are several factors that we need to consider when it comes to rehabilitating your elbow such as your severity of the condition, recovery phase, the status of reconstruction, type of surgery and surgeon’s preference. On the other hand, if given that you have a good prognosis and that there is no complication some would resume their activity such as going to the gym or doing sports after 9 months. However, it is best to consult your doctor on what you can or cannot do at this time so to avoid further injury if one does exercise or activity that is more than what the fractured site or reconstruction site can handle.
Your goal should focus on the gradual increase in range of motion, Promote healing of repaired tissue and Regain and improve muscular strength. For the meantime, here are some exercises that you can consider these wrists and Elbow Strengthening and Stretching Exercises
Resisted Wrist Flexion
With tubing wrapped around the hand and the opposite end secured underfoot, keep the palm facing up and bend the wrist and hand upward as far as you can. Hold one count and lower slowly 3 counts. This exercise can also be done with a dumbbell.
Resisted Wrist Extension
With tubing wrapped around the hand and the opposite end secured underfoot, keep the palm facing down and bend the wrist and hand upward as far as you can. This exercise can also be done with a dumbbell.
Resisted Forearm Supination and Pronation
Holding a dumbbell, with the forearm supported on your thigh, slowly turn the palm facing up and then slowly turn the palm facing down. Make sure to hold the elbow still and only move the forearm.
Wrist Flexor Stretch
Hold the arm with the elbow straight and the palm facing up. Grasp the involved hand at the fingers and stretch the wrist backward, until a stretch is felt on the inside of the forearm.
Wrist Extensor Stretch
Hold the arm with the elbow straight and the palm facing down. Push downward on the back of the involved hand until a stretch is felt in the muscles on the outside of the forearm.
Biceps Curl
Stand or sit on a bench or chair. With the palm facing forward and the elbow against your side, raise the weight up toward the shoulder. Keep the elbow firmly against your side and lower the weight back to the starting position.
Triceps Extensions
Lie on your back on a weight bench. Hold a dumbbell starting with the elbow straight. Keep your upper arm vertical while slowly bending the elbow toward the forehead. Slowly return to the upright position.
Please note it is always best to consult your doctor or physical therapist prior to engaging to any program to make sure that the program suits you best.
A gradual progression of the exercises is extremely important. Although they may seem easy at first you must follow the advice closely to prevent an increase or re-aggravation of your symptoms. Before beginning the strengthening exercises you should warm-up your body to a light sweat. Try 3 to 5 minutes of brisk walking, cycling, jogging, etc. A slow, steady progression is critical to the healing process. Unfortunately, results will not occur overnight and it maybe 2- 6 months before your symptoms are no longer present. You may experience significant decreases in your symptoms prior to that time, but it is important to continue the exercises. Remember, even if you are performing your exercises correctly, you must still avoid daily activities that you know cause your pain.
Hope these helps. Please let us know if you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries how many times I should do this in a day and in a week. Thank you
@@ExercisesForInjuries how many times I should do this in a day and in a week? Thank you so much
@@dewiagustin6957 Hi Drew. One of our Physio Therapists will reply to your concern and question shortly. -Gladys
Sir,I had a fracture and the rods were fixed in my hand but the hand was not straight suggest me some better exercises for straightening of my elbow
Hi Theju! Thank you for reaching out to us. I have passed on your concern to our Physiotherapists and one of them will reply to you soon as they can. Thank you! -Zyra
Hi Theju! This is Jennifer of Exercises For Injuries. To improve your ability to fully straighten your elbow, you must work on elbow extension ROM exercises.
To do this, sit in a chair with your elbow resting on a table. You may want to rest your upper arm on a pillow or folded towel for comfort.
Straighten your elbow out all the way, and then apply pressure to your forearm or wrist to add overpressure to the stretch. Straighten your elbow out as far as you can with overpressure, and hold the stretch for 5 to 10 seconds. Release the stretch and allow your elbow to bend a bit.
Repeat the exercise for 10 repetitions.
You can progress this by placing a hot pack on top of your elbow and put some weight on your wrist or hand (ankle weights) and just let the weight do the stretching. The hot packs will help relax your tight muscles while the weight puts the load thereby applying a passive stretch. You can also increase the weight for additional load and stretch.
Another exercise would be on a standing position. Put your hand on the table such that the palm is pressed down on the table. Pull your elbow towards you to straighten it. You can hold the position to intensify the stretch, just make sure that the position is tolerable and does not cause pain.
Hope you find these helpful.
I had an ulna fracture got operated with TBW and it's been 7 weeks my hand has started moving but there is lill bit titl from elbow and lill bit sweeling??how much weeks does it take to full recover
And when I ll be able to ride bike and star playing cricket
Hi Umer Farooq, we acknowledge this concern and rest assured that this will be handled by one of our Physiotherapists. Please bear with us since they usually send a reply at the later part of the day. Thank you for your patience. ~Helaine
Thankyou for replying and yes I am waiting
Goona subscribe your channel
Hi Umer! This is Kristine of EFI. Broken bones have an amazing ability to heal. New bone forms within a few weeks of the injury, although full healing can take longer. It takes a year or more to fully recover from a broken wrist or forearm. Your doctor may recommend physical therapy as you get back to normal, in riding a bike and playing cricket. It is best to consult your doctor on the guidelines on when you can resume on the said activity. We need to consider your injury, the severity of your condition and if surgery was done. Hope this helps. Please let us know if you need further assistance. Thank you.
@@ExercisesForInjuries thanks for replying that's enough I think
Yes btw I got surgery. They let in the k wires and screw In me which doctor told me to remove after 4 months
I need motivation to cope with this phase
Hi sir so I dislocated my shoulder 4 months ago and today is 5months now can I still be able to recover by doing that exercises?
Hello khail-shantino chavez, I hope you're well. I will ask help from one of our Physiotherapists to answer your question. For the meantime you may check out our website ExercisesForInjuries.com If you have topics that you are interested in. You can locate the search box on the upper right hand corner of the page. Thank you for your patience and for tuning into our video. - Frances
Hi Khail-Shantino Chavez! This is Kristine of EFI. Recovery is still possible to someone who had dislocated shoulder. The exercises can help in improving the functions of your elbow but should you need exercises to help with your shoulder you may want to look into these exercises:
exercisesforinjuries.com/4-stretches-to-ease-shoulder-pain-from-sleeping/
exercisesforinjuries.com/4-best-exercises-to-alleviate-shoulder-pain-after-workout/
Hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Please sir hand elbow straight problem solution
Hi Deepak! This is Kristine of EFI. We would like to know are you having a problem extending your elbow and hand? Or are you referring to having a problem flexing your elbow and wrist due to your joints being fixed on an extended position? Hope to hear from you soon. Thank you.
Sir after distal humerus fracture surgery my elbow is very stiff. Will I get full range of motion again??
Hi Vikas Singh Rajput
, We acknowledge this concern and rest assured that this will be handled by one of our Physiotherapists. Please bear with us since they usually send a reply at the later part of the day. Thank you for your patience. ~Helaine
Hi Vikas! This is Kristine of EFI. If the fractured bones have moved out of position, surgery is usually recommended. Surgery called an Open Reduction and Internal Fixation (ORIF) is used to realign the bones and secure them in position with surgical hardware, such as plates, pins, screws, and wires. Surgery is most frequently used for proximal and distal humerus fractures. The recovery process is different for everyone, depending on the severity of the injury and the treatment you received. Most fractures heal in about 4 to 6 weeks, but severe injuries may take longer to heal. Your doctor will let you know what to expect. Thus regaining full range of motion is dependent on different factors but it is possible. Let us know if you need further assistance. Thank you.
@@ExercisesForInjuries thanks kristine..after 2 months I get 60% motion back. Will it improves with time ??
@@vikassinghrajput6595 how did the arm recover?
@@dg-qn5mi not fully extension
But now I can do my daily activities..
And avoid riding a bike 😓
Had elbow surgery 6 weeks ago.removed cast now.I have elbow stiffness.what should i do?
HiSai Praharsha! Thank you for reaching out to us. To provide you better assistance, I have passed on your concern to our Physiotherapists team and one of them will reply to you as soon as they can. Thank you! -Zyra
Hi Sai! This is Jennifer. Elbow range of motion exercises may be one component of your PT program. They are simple to do and can help you move your wrist and hand, elbow, and shoulder normally again. A typical PT exercise program for an elbow injury includes gaining ROM first and then building strength in that new ROM.
Here is a step-by-step exercise program that your physical therapist may prescribe for you to improve your elbow range of motion. The exercises can be done daily as part of an elbow rehabilitation program. Before starting this, or any other exercise program, check in with your doctor to ensure that exercise is safe for your specific condition.
1. Elbow Flexion
To improve your elbow flexion ROM, stand with your arm at your side. Actively bend your elbow up as far as possible, then grasp your forearm or wrist with your other hand and gently add overpressure.
Hold the bent position of your elbow for five to 10 seconds, and then release the stretch by straightening your elbow. Repeat the exercise 10 times.
2. Elbow Extension
To improve your ability to fully straighten your elbow, you must work on elbow extension ROM exercises. To do this, sit in a chair with your elbow resting on a table. You may want to rest your upper arm on a pillow or folded towel for comfort.
Straighten your elbow out all the way, and then apply pressure to your forearm or wrist to add overpressure to the stretch. Straighten your elbow out as far as you can with overpressure, and hold the stretch for five to 10 seconds. Release the stretch and allow your elbow to bend a bit. You can also add a bit of stretch to your elbow extension by holding onto a two to three-pound weight.
Repeat the exercise for 10 repetitions.
3. Forearm Supination
To do the exercise, stand or sit with your arm at your side and your elbow bent about 90 degrees. Keep your elbow at your side and turn your wrist and hand over so your palm faces up.
To add overpressure to the stretch, use your opposite hand and reach underneath the forearm of your supinated arm. Grab your wrist and gently add overpressure by turning your hand further into supination. When a stretch is felt, hold the position for five to 10 seconds.
Repeat elbow supination ROM for 10 repetitions.
4. Forearm Pronation
To perform the forearm pronation ROM stretch, stand or sit with your elbow bent 90 degrees and tucked in at your side. Turn your hand and wrist over as far as possible, and then reach your other hand over the top of your forearm. Grab your wrist, and turn your arm further into a pronated position. Hold the position with overpressure for five to 10 seconds, and then release the stretch. Repeat the pronation ROM stretch 10 times.
You can progress by putting weights while doing the exercises to strengthen the muscles supporting your elbow. But only do this when there is no pain and make sure that you have gained enough range of motion.
Hope this suits you well.
ExercisesForInjuries thank you so much
ExercisesForInjuries How many times in a day should I do these exercises to get rid of elbow stiffness
Hello @@saipraharsha8171 We have acknowledged this concern and rest assured that this will be handled by one of our Physiotherapist. They will respond to you with more information within the next 24-48 business hours. - Mico
Hi! I had a fracture in my elbow in 2002. I experience stiffness while bending my elbow towards the shoulder. The medial epicondyle is slightly on the outer side protruding. Is it possible to get the hand back to normal( like how the other one looks)? Thank you.
Hi Tarun! This is Jennifer. May I ask if you have had a surgical repair following fracture? If not, then this misalignment of the bone may be due to the malunion of the bones during the healing phase, and you may need to have a reconstructive surgery to fix it. However, if it's due to muscular imbalance, then you can fix this position by means of some stretching and strengthening exercises.
I didn't quite catch the intensity for these exercises? plz help
Hi Alex! This is Kristine of EFI. Perform the exercises in a smooth controlled movement with a good hold at the end position. The intensity is light working on the end ranges of motion. Hope this helps. Thank you.
Hlo Sir , I want to know that how to improve elbow movement ??
Hello Vishal Chaudhary . You may want to review this video. We have 3 exercises for you to improve elbow movement. You can follow along as well. Let us know if you have any concerns. Thank you! Have a great day ahead! - Mylin
I had elbow fracture 3 weeks ago. And the cast is taken out. Can i perform these exercises?
Hi Diksha! This is Jennifer. Exercises #1 and #2 are simple and gentle mobility exercises to improve range of motion of your elbow and these are actually good exercises especially post fracture when you have lost mobility on your elbow. However, I do not recommend exercise #3 as weight training such as bodyweight exercises are not recommended for someone who just acquired a fracture. Not only it will delay the healing process, but it may also re-injure your elbow.
Thank you jenni
Hi Diksha,
Welcome, we are more than happy to help in any way.
Don't hesitate to contact us if you have any concern.
Thank you and great day ahead.
~Mylah
ExercisesForInjuries I'm glad to see such a response... :)
We are always here to help. Glad that you are finding this channel valuable! Make sure to subscribe and share. ~Ludivina
Sir i got elbow stiffness after recovering from humerus fracture surgery 2 months ago i am doing physical therapy kindly tell me sir in much time my elbow will be in normal condition its been one week i had started physical therapy please help me sir
Hi Manpreet Singh! This is Kristine from Exercises for Injuries. Broken bones have an amazing ability to heal. New bone forms within a few weeks of the injury, although full healing can take longer. It takes a year or more to fully recover. Your doctor may recommend physical therapy as you get back to normal, It is best to consult your doctor on the guidelines on when you can resume normal activity. We need to consider your injury, the severity of your condition and if surgery was done, technique used, device used. You may also find this article beneficial exercisesforinjuries.com/fractures-calcium-vitamin-d-and-exercise/. Hope this helps. Please let us know if you need further assistance. Thank you.
Hi sir! I had radial head fracture and it's been a month my cast was removed but still my elbow is in 90 degree and couldn't able to bend it further I'm going to physiotherapist on daily basis but there is no improvement in flexibility. How can I achieve my full range of motion sir. Please help
Hello IM K. This is Nath from the physiotherapy team. I handle health-related concerns on behalf of Rick Kaselj. Thank you for sharing this with us. I am so sorry to hear about your injury. I understand how difficult it is especially how the limitation of movement affects your daily activities. With this, we would like to extend more help to address this difficulty.
After prolonged immobilization due to the cast, structures inside and outside the elbow joint are not used constantly, leading to stiffness. Typically, the longer the elbow is immobilized, the stiffer it becomes.
Working towards full range of motion of the elbow after fracture will be a gradual process. On most cases, the best chances of improvement with conservative treatment is going to happen within the first 6 months after the stiffness starts. However, it will still depend on individuals.
One of the goals to work on elbow stiffness is to minimize any swelling on the area, and, as mentioned, to gradually work on the motion. We need to be careful not to aggressively move or stretch the elbow, because forceful stretching or movement can lead to even more stiffness, swelling, pain, and what is known as Heterotopic Ossification (HO) - a bony block on the elbow that leads to further stiffness.
If it’s okay with you, may we ask for how long since the cast was removed? For how long you’ve been having PT treatment? If it’s okay with you, do you have any underlying conditions that may affect bone healing and fracture recovery? This will help us to know the duration of your recovery and to best give recommendations on our end.
Also, I think your physio is only cautious on the complications I’ve mentioned, that’s why they’re being careful with the treatment. I would recommend to communicate with your physiotherapist regarding your concerns, goals, and expectations for them to adjust the treatment plan while considering your recovery for an optimal outcome.
For now, what we can recommend is to control the swelling if there’s presence of it. The reason for minimizing inflammation is also to avoid the possibility of developing the bony block leading to stiffness. Controlling swelling can be done by ice massage or cold packs on the area for 10-15 minutes and anti-inflammatory medications prescribed and taken as-needed. When you notice swelling, this should clue you in to take it easy on the exercises until the swelling goes down.
Also, we need to move the elbow consistently, stretching your elbow in both directions. You must do this in a gradual way, up until the point of stretch.
You can do this range of motion on the elbow within point of stretch (I think this is also part of your therapy treatment, but you can do this at home with detailed instruction from your physio):
• Elbow Flexion:
>Stand or sit with your arm at your side.
>Actively bend your elbow up as far as possible.
>Hold the bent position of your elbow for 5-10 seconds, and then release by straightening your elbow.
>Repeat the exercise 10 times.
• Elbow extension
>Sit in a chair with your elbow resting on a table. You may want to rest your upper arm on a pillow or folded towel for comfort.
>Straighten your elbow out all the way, as far as possible.
> Hold the position of your elbow for 5-10 seconds, then allow your elbow to bend a bit.
>Repeat the exercise for 10 repetitions.
If you can, and with clearance from your physio, you can also do this additional movement under range of motion exercises:
• Forearm pronation
>Make a fist with the involved hand with thumb upward.
>Rotate the forearm slightly toward a palm down position, until tolerable range
>Repeat for 10 repetitions.
• Forearm Supination
>Make a fist with the involved hand with thumb upward.
>Rotate the forearm slightly toward a palm up position, until tolerable range
>Repeat for 10 repetitions.
Additionally, here are stretching exercises that you can do on your elbow, with clearance and guidance of your physio:
• Elbow flexion stretch:
>Place your elbow on rolled towel on a table
>Use your other hand to bend it into a more bent position, until you feel a stretch
>Hold the stretch for 15-30 seconds, then return to resting position
>Do this for 3-5 repetitions
• Elbow extension stretch with gravity:
>Place a rolled-up towel on a table.
>Then rest your arm over the towel roll with your palm face-up and your elbow near on the towel.
>Relax your arm and allow gravity to stretch the elbow into a more straightened position.
>Hold the position for 1 minute. Then rest.
Then, apply ice packs on the elbow after exercises to prevent swelling.
Then, have continuous coordination with your doctor and physio to monitor treatment outcomes and bone healing. This will help in guiding the treatment progression, and to guide you with home exercises as well.
I hope that this additional information helps. Please let us know if there’s anything else that we can help you with. Thank you and have a great day! 😊
@@ExercisesForInjuries Thanks a lot for replying sir. The cast was done on 19th june and it was removed on 19th july sir. I had abortion 3months back at 35th week of my pregnancy. Despite that I didn't have any health problems sir.
@@imk3122 Thank you for getting back to us. We hope that you would be able to recuperate soon from your fracture. Apart from the mobility exercises given to you early on. I would also recommend some strength-training routines like isometric exercises immediately after the cast has been removed. You can also do some resistive exercises using bands or dumbbells in order to regain strength that was lost secondary to immobilization. But of course, you need to discuss these exercises with your doctor to know its safety and suitability to your condition.
Should you have further concerns, please let us know.
sir this exercise is hand straight exercise yes or no sir
sir my email id sir plz yes or no ; m.gurusamy8760@gmail.com
Hi Gurusamy,
Thank you for your question.
One of our Physiotherapist will reply to you.
Take care and have a great day!
~Mylah
Hi Gurusamy. This is Kristine of EFI. On the first exercise hands should be open while on the second exercise hand should be close. However, wrist should be in neutral position on both the first and second exercise. Hope this helps. Thank you.
Wouldn’t it make sense to stretch out the muscles first then do the exercises?
Hi Benjamin! This is Kristine. Active range of motion is the movement of a joint provided entirely by the individual performing the exercise. In this case, there is no outside force aiding in the movement. We relying on the currently available range and muscle strength. We need to note that stretching is best done after we do some warm-up exercises. It allows increased circulation to the muscle thus rendering the stretch to be more effective. Doing an active range of motion exercises also aids in the lubricating of the joint. Lastly, doing a range of motion exercises helps in gauging the available range and panful range of motions prior to the stretch. Hope this helps. Let us know should you need further assistance. Wishing you well. Thank you.
I can't open or close it whole....is this helps me ?
Hi djamel dahdouh! This is Kristine of EFI. Yes, the exercises will help. It is important to keep the flexibility of your arm and elbow. It will aid the functions of muscles and tendons of the hand and wrist. May we know your current condition? Were you diagnosed with a specific medical condition or were you recently injured? Hope to hear from you soon. Thank you.
It is not coming upward what exercise i should do
Hi Razul,
I have passed on your question to our PhysioTherapists and one of them will reply to you directly.
Thank you and great day ahead.
~Mylah
Hi Rahul! This is Jennifer. You can do the following elbow flexion exercises:
1. Grip Strengthening:
Grip a soft foam ball or some putty between the tips of your fingers and your thumb. Hold for 30 to 60 seconds.
Repeat 10 to 15 times on both hands. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don't do this exercise if your thumb joint is damaged.
2. Static Biceps
Begin this exercise with your elbow at your side and bent to 90 degrees, palm up. Push up against your other hand tightening your biceps. Hold for 5 seconds and repeat 10 times as hard as possible without pain.
3. Resistance Band Bicep Curl
Begin this exercise with a resistance band under your feet and around your hands as demonstrated (figure 5). Your back and elbows should be straight. Slowly bend your elbows against the resistance band tightening your biceps. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.
Elbow strengthening exercises should be performed approximately 10 times, 3 times daily. As your elbow strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.
Hope this helps!
Hi sir how i can fixed my elbow dislocated even if its 10 years ago?? Plsss reply
Hi Mayla! This is Jennifer. When the joint surfaces of an elbow are separated, the elbow is dislocated. Elbow dislocations can be complete or partial, and usually occur after a trauma, such as a fall or accident. In a complete dislocation, the joint surfaces are completely separated. In a partial dislocation, the joint surfaces are only partly separated. A partial dislocation is also called a subluxation. An elbow dislocation should be considered an emergency injury. The goal of immediate treatment of a dislocated elbow is to return the elbow to its normal alignment. The long- term goal is to restore function to the arm.
You may not be able to fix your old elbow dislocation with conservative treatment as it has been there for years. We don't advise you to perform specific exercises as we do not know the nature of the dislocation. It is best that you seek medical consult so that proper procedures such as x-ray can be done. This will help the doctor determine the extent of the dislocation and what possible management can be done.
Hope this suits you well.
I wish if you made this video make sure that the person doing the exercises had undergone the elbow operation.
Hi Adriano Vergara! Thanks for watching. Rest assured that this will be passed onto the team as it will help us in improving our programs and services. Feel free to send us a message if there's anything else that we can help you. Have a nice day :) ~Rogieno
ExercisesForInjuries you should so people would know if these exercises are doable just like what you’re showing on the video.
@@adrianovergara1784 Hi Adriano! This is Kristine of EFI. The exercises can be done by someone who had elbow surgery since the exercise are non-strenuous. However, please note that regardless of how light or simple an exercise is the suitability to you specifically depends upon the type of surgery you had, the technique used, the device used, your recovery phase and your doctor's preference. It is best to check with your doctor on the guidelines. He can provide the guidelines when it comes to things you can or can’t do. He can also confirm if the program is safe for you. Always follow the guidelines given to you. If any of the given exercises are not allowed please skip the exercise and do those that are just allowed. Hope this helps. Wishing you well. Thank you.
If elbow is not corrected before 3 months wts next move
Hi siddu yalamel! This is Kristine from Exercise for Injuries. Most of the time, a minor elbow injury requires rest, ice therapy, and exercise. This is often enough to heal the internal damage and make your elbow feel good as new. However, many times, symptoms don’t get better without treatment. It is advisable to seek a diagnosis and treatment from an orthopedic doctor if:
• Your elbow pain doesn’t improve, even with rest and ice therapy
• You experience pain when not using your arm
• Pain, redness, or swelling in the elbow gets worse over time
• You have a reduced range of motion in your elbow or arm
• Normal, everyday activities like lifting a cup or brushing your hair are causing pain or becoming increasingly difficult
Treatment for elbow pain depends on the cause. Your doctor may also recommend surgery if non-surgical treatments do not provide relief. The only way to determine what treatment will bring you relief is by seeking an accurate diagnosis from an orthopedic physician. If you experience any elbow pain that is disrupting your life, make an appointment with a physician to begin your journey to relief. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Why the radial head can get too wide?
Good day Antonio. I already forwarded your question to our Physiotherapist team. One of them will get back to you as soon as they can. Thank you so much and have a great day! - Mylin
Hi Antonio! This is Kristine of EFI. Are you referring to the anatomical size of the radial Head? If yes, It can be caused by fracture or trauma wherein it had lead to overgrowth during recovery. Hope this helps. Thank you.
Sir Elbow Valgus Problem Solution Plzzz 😑😑
Hi Jani, i got your inquiry and will be forwarding it to one of our trained Physiotherapists for better assistance. They will be replying to you directly. ~Ludivina
Hi Jani! This is Jennifer. Unfortunately, we do not have exercises to fix a valgus elbow. But you may try the Utthita Parsvakonasana yoga pose. This requires engagement of the forearm muscles so that the inner elbow (the side bowed out) moves in and the outer elbow moves out. The problem is an overstretch of the ligaments and muscles on the inner elbow and tightness on the outer elbow. By doing this yoga pose, you are stretching the ligaments and muscles on the outer elbow.
My right hand is still not straight . My hand has still not gained full range of motion .
Hi ध्रुव कुमार चौधरी
! This is Jennifer. You may try the following hand exercises everyday as often as possible in order to improve your range of motion:
1. Wrist extension and flexion Wrist extension and flexion exercise
• Place your forearm on a table on a rolled-up towel for padding with your hand hanging off the edge of the table, palm down.
• Move the hand upward until you feel a gentle stretch.
• Return to the starting position.
• Repeat the same motions with the elbow bent at your side, palm facing up.
2. . Wrist supination/pronation
• Stand or sit with your arm at your side with the elbow bent to 90 degrees, palm facing down.
• Rotate your forearm, so that your palm faces up and then down.
3. Wrist ulnar/radial deviation
• Support your forearm on a table on a rolled-up towel for padding or on your knee, thumb upward.
• Move the wrist up and down through its full range of motion.
4. Thumb flexion/extension
• Begin with your thumb positioned outward.
• Move the thumb across the palm and back to the starting position.
5. Hand/finger tendon glide
• Start with the fingers extended straight out.
• Make a hook fist; return to a straight hand.
• Make a full fist; return to a straight hand.
• Make a straight fist; return to a straight hand.
Hope this suits you well.
@@ExercisesForInjuries Thank you very much , it pains while exercising .
@@skc1556 Hi! This is Kristine. You are welcome. We are glad to be of help. Should you still be in pain consider these remedies for addressing pain and here are the links:
exercisesforinjuries.com/clinically-proven-methods-safely-managing-chronic-pain/
exercisesforinjuries.com/7-natural-ways-ease-chronic-pain/
Just do the exercise up to the point of pain and hold the position for a few seconds.Exercise can actually help relieve your pain but the pain becomes a sign that you should stop the exercise or the activity when you start to hurt during a particular exercise and lingers for hours or days afterward, that’s a sign that your joint needs to rest. It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse. Also, if you experience sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist Hope these helps. Wishing you well. Thank you.
I cannot band my hand.
After the elbow surgery.
Operation is 2 month before.
After how many month I can band my hand.
Please sir..
Thank you Bapi for reaching out to us, one of our Physio Therapists will reply to your concern and question shortly. -Gladys
When
Hi Bapi! This is Jennifer. The most common complication following any elbow surgery or injury is stiffness. It is also possible for excess bone to form in the soft tissues around the elbow, called heterotopic ossification. Normally, in 3 to 6 months, the pain should have gone away, and you should have good movement in your elbow by this month. You may need to continue strength exercises for as long as 1 year. You will be able to return to daily activities in about 2 to 6 weeks and go back to work in 3 to 12 weeks, depending on your job.
If all non operative measures have failed, a surgical stiff elbow release can be performed. This is typically performed when patients are no longer able to put their hand to their mouth, or lose more than half of their straightening ability.
Hope this suits you well.
Repent of ur sin Jesus is coming soon
John 3:16
For God so loved the world that he gave his only begotten son that whosoever believes in Him shall not perish but have everlasting life repent Jesus is coming
God bless
Hi heritatge davidson! Thank you for checking out our post. Please let us know should you need further assistance. Wishing you well. Thank you. -Kristine