Little Leaguer's Elbow (Medial Apophysitis): Exercises

1. Extend your affected arm in front of you with your palm facing down.
2. Bend back your wrist on your affected arm, pointing your fingers up.
3. With your other hand, gently bend your wrist farther until you feel a mild to medium 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 fingers down.
7. It's a good idea to repeat these steps with your other arm.

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.

1. Sit leaning forward with your legs slightly apart. 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.
5. It's a good idea to repeat these steps with your other arm.

1. Sit leaning forward with your legs slightly apart. 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.
5. It's a good idea to repeat these steps with your other arm.

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.

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.

1. Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.) The band should be at shoulder level.
2. Stand facing where you have tied or fastened the band.
3. Start with your affected arm held out straight, holding the band in your hand.
4. Slowly bend your elbow to 90 degrees, bringing your hand toward your forehead. Count to 2 as you pull the band toward your head.
5. Relax and slowly return to your starting position. Count to 5 as you return to the start.
6. Repeat 8 to 12 times.