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EPICONDYLITIS
TENNIS
ELBOW
WHAT?
Pain
on
the
outside
part
of
the
elbow
that
can
be
tender
to
the
touch.
Pain
can
start
at
the
elbow
and
travel
down
to
the
forearm
and
hand.
WHY
DOES
IT
HAPPEN?
Typically
called
an
overuse
injury
from
repetitive
gripping
and
grasping
activities
such
meat
cutting,
plumbing,
painting,
carpentry,
typing,
and
tennis
tennis
Arm:
Hold
your
arm
at
your
side
with
your
hands
resting
on
your
thighs.
Lift
your
hand
to
your
shoulder,
bending
your
elbow.
Slowly
lower
hand
back
to
thigh.
Repeat
with
the
other
hand.
Arm:
Hold
arms
over
head.
Slowly
lower
weights
behind
your
head,
keeping
elbows
close
to
head.
Raise
arms
back
over
head.
STRENGTHENING
EXERCISES
Forearm
and
Hand:
Bend
elbows
keeping
them
by
your
side.
Turn
palm
all
the
way
up
and
then
turn
it
all
the
way
back
down
slowly.
Wrist:
While
sitting,
let
hand
hang
over
the
edge
of
the
table
with
the
palm
facing
down.
Lower
and
raise
the
weight,
bending
at
the
wrist.
Wrist:
While
sitting,
let
hand
hang
over
the
edge
of
a
table
with
the
palm
facing
down.
Lower
and
raise
the
weight,
bending
at
the
wrist.
Hand: Place
a
rubber
band
around
all
fingers,
including
the
thumb.
With
elbow
straight,
open
the
fingers
for
3
seconds
then
relax.
Shoulder:
Start
with
weights
at
your
side.
Slowly
lift
forward
and
overhead
with
elbows
straight.
Shoulder:
Start
with
weight
at
your
thigh
and
raise
arm
diagonally
across
your
body,
keeping
elbow
straight.
Shoulder:
Start
with
weight
at
your
thigh
and
shrug
shoulders
as
high
as
you
can,
then
roll
your
shoulders
forward.
Shoulder:
Keep
elbows
out
straight
to
the
side.
Slowly
lift
arms
up
to
the
side
until
overhead.
Mueca:
Mientras est sentado,
deje que
la
mano cuelgue del
borde de
la
mesa
con
la
palma hacia abajo.
Bajar y
subir el
peso,
flexin de
la
mueca.
Mueca:
Mientras est sentado,
deje que
la
mano cuelgue del
borde de
la
mesa
con
la
palma hacia arriba.
Bajar y
subir el
peso,
flexin de
la
mueca.
Hombro:
Con
los brazos extendidos a
los lados,
rotar los hombros hacia
delante durante 30
segundos,
y
despus hacia atrs durante 30
segundos.
Hombro:
Empiezan con
los peso
al
nivel del
hombro.
Subir arriba
del
brazo derecho
y
luego hacia abajo.
Repita con
el
brazo izquierdo.
Quiere ms informacin?
http://www.eatonhand.com/hw/nirschl01.htm
www.assh.org/handcare/hand-arm-conditions/tennis-elbow