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Phase 1

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The exercises in phase 1 concentrates on your elboe injury with exercises that aim to improve the mobility of the elbow. It is important to keep your elbow active without irritating or aggravating your injury. If you don’t use your elbow actively there is a risk that it will stiffen and result in a longer rehabilitation period.

Focus

This phase introduces simple movement exercises for your elbow that focuses on gentle stimulation. These exercises have a low level of intensity and do not stress your elbow in its outer position. Some amount of soreness or pain in the elbow during and after exercising is common, but the pain must not increase from day to day.

Activities You can freely continue any activities that do not irritate or aggravate your elbow. You may also continue to perform activities that cause pain, but only if the pain never rises above its usual level and if the pain returns to normal no later than the day after you performed the activity. Any activities performed in your work life or spare time that greatly aggravates your elbow pain should be stopped.

Avoid

Contact sports, digging, snow shoveling, working with your arm lifted more than 60 degrees out from the body (for example, when you hang up laundry) and other activities that provoke pain in your elbow.

Tips to Stay Active

An active working day helps you prevent and reduce any muscle/joint pain. This includes elbow pain. In Phase 1 you can usually manage everyday activities with your arms close to your body.

To avoid locking your elbow in the same position for a long time, you should get it in motion several times an hour.