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Little Leaguer's Elbow (Medial Apophysitis): Exercises

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Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Wrist flexor stretch

slide 1 of 7
slide 1 of 7, Wrist flexor stretch,
  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.

Resisted wrist extension

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

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 (exercise band)

slide 3 of 7
slide 3 of 7, Resisted wrist flexion (exercise band),
  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.

Resisted radial deviation

slide 4 of 7
slide 4 of 7, Resisted radial deviation,
  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.

Resisted ulnar deviation

Resisted ulnar deviation exercise
slide 5 of 7
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
slide 6 of 7
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 elbow flexion at shoulder level

Picture of how to do resisted elbow flexion at shoulder level
slide 7 of 7
slide 7 of 7, Resisted elbow flexion at shoulder level,
  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.

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 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.

The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.