Little Leaguer's Elbow (Medial Apophysitis): Exercises

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Your Care Instructions

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physiotherapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Wrist flexor stretch

Wrist flexor stretch
slide 1 of 7
slide 1 of 7, Wrist flexor stretch,
  1. Extend your affected arm in front of you. Your palm should face away from your body.
  2. Bend back your wrist on your affected arm, pointing your hand up toward the ceiling.
  3. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
  4. Hold for at least 15 to 30 seconds.
  5. Repeat 2 to 4 times.
  6. 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 hand toward the floor.

Resisted wrist extension

Wrist extension exercise
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slide 2 of 7, Resisted wrist extension,

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

  1. 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.
  2. Grasp one end of an exercise band with your palm down. Step on the other end.
  3. Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
  4. Repeat 8 to 12 times.

Resisted wrist flexion

Wrist flexion exercise
slide 3 of 7
slide 3 of 7, Resisted wrist flexion,
  1. 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.
  2. Grasp one end of an exercise band with your palm up. Step on the other end.
  3. Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
  4. Repeat 8 to 12 times.

Resisted radial deviation

Resisted radial deviation exercise
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slide 4 of 7, Resisted radial deviation,
  1. 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.
  2. Grasp one end of an exercise band with your hand facing toward your other thigh. Step on the other end of the band.
  3. Slowly bend your wrist upward for a count of 2. Then lower your wrist slowly to a count of 5.
  4. Repeat 8 to 12 times.

Resisted ulnar deviation

Resisted ulnar deviation exercise
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slide 5 of 7, Resisted ulnar deviation,
  1. 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.
  2. 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.
  3. 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.
  4. Repeat 8 to 12 times.

Resisted forearm supination

Resisted forearm supination exercise
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slide 6 of 7, Resisted forearm supination,
  1. 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.
  2. Grasp one end of an exercise band with your palm down. Step on the other end.
  3. 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.
  4. Repeat 8 to 12 times.

Resisted forearm pronation

Picture of how to do resisted forearm pronation
slide 7 of 7
slide 7 of 7, Resisted forearm pronation,
  1. 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.
  2. Grasp one end of an exercise band with your palm up. Step on the other end.
  3. 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.
  4. 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 call line 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.

Where can you learn more?

Go to http://www.healthwise.net/ed

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Current as of: May 23, 2016