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Phase 3

offline

The exercises in Phase 3 will help you back to normal function by training your elbow strength and mobility

Focus

At this stage, it is important that you take advantage of your regained mobility and stability to perform the strength exercises correctly. Strength training aims to get you ready for the load on your muscles that you experience every day. You will, therefore, get exercises with a relatively heavy load.

Activities

Continue with activities that do not provoke or aggravate your elbow pain. You can do activities that cause pain, but only as long as the pain returns to the level it was at prior to the activity within 24 hours. If you have activities in your work or in your spare time, which greatly aggravates your elbow pain, we recommend that you reduce the activities in question by at least 10%.

You should avoid

Heavy lifting work that provokes your elbow, as well as long lasting sitting positions that can exacerbate your elbow pain and elbow function.

Tips to keep you active

An active working day helps prevent and reduce any muscle/joint pain - including elbow pain. To avoid locking your elbow in the same position - especially in front of the computer - for a long time switch between sitting, standing and walking.

You will be able to

You will usually be able to return to normal or almost normal activity level.