Shooters elbow, commonly known as tennis elbow, is caused by repetitive movements of the wrist and arm. This results in pain that radiates from the wrist to the forearm and elbow, and elbow pain that increases when you engage in a twisting motion of the wrist and forearm, notes MayoClinic.com. Individuals who frequent shooting ranges or play tennis or golf, are more likely to injure tendons and ligaments in the forearm and elbow. Your physician or physical therapist might recommend some stretching and strengthening exercises to reduce the pain, lengthen the tendons and ligaments in your forearm and elbow, and restore flexibility and range of motion.
Wrist Flexion
Your physician may recommend some gentle stretches to lengthen the tendons and ligaments in the forearm and restore flexibility and range of motion in the elbow. Stretches such as wrist flexion, extension and rotation strengthen the involved muscles and increase endurance. To perform this exercise, you will need a one pound dumbbell. Begin this stretch by sitting. Support your affected forearm on a padded bench or your knee with the palm facing up. Hold a one pound dumbbell in your affected arm and begin to slowly bend the wrist forward, or toward the inside of the wrist. Hold this stretch for five seconds and slowly return your wrist the starting position. Repeat this stretch 10 more times and perform this stretch twice daily.
Tennis Elbow Stretch
The tennis elbow stretch may be recommended to increase flexibility and range of motion in the elbows. Begin by standing or sitting. Extend your affected arm in front of you and use your unaffected hand to bend the wrist. Ensuring that fingers are pointing toward the floor, begin to rotate the wrist of the affected arm so that the fingers point across the body. Hold this stretch for 30 seconds and repeat this stretch five more times, at least three times daily. This exercise can also be performed with a partner. Begin by lying on your back. Extend the affected arm to the side and rotate it downward. A partner may assist in ensuring that your arm is placed appropriately and your wrists are bent. Hold this stretch for 30 seconds and repeat this stretch fives more times, at least three times daily.
Wrist Extension
To strengthen the wrist extensor muscles, your physician or physical therapist may recommend a wrist extension exercise. To perform this exercise, you will need a one pound dumbbell. Begin by sitting in a chair and supporting your affected arm on your knee or a table. Your wrist should dangle from your knees. Hold the dumbbell in your affected arm with your palm facing down. Begin to slowly extend or raise your wrist upward so that it moves backward. Hold this position for five seconds and slowly lower your wrist.
Forearm Extensor Stretch
To reduce elbow pain and stiffness in the forearm, you can perform a forearm extensor stretch. Begin by standing and extending your affected arm in front of you. With your elbow straight and your palm facing down, begin to gently bend your wrist forward. Use your affected arm to further bend the wrist and hold this stretch for 30 to 40 seconds. You may also close your fingers and move your palms outward while performing this stretch. Relax your shoulders while performing this stretch.
References
- MayoClinic.com; Elbow Pain; October 2010
- Nicholas Institute of Sports Medicine and Athletic Trauma; Tennis Elbow; September 2009
- SportsInjuryClinic.net: Tennis Elbow Stretching Techniques
- Hughston Health Alert; Rehab For Tennis Elbow: The Super 7; Tim L. Uhl, P.T., A.T.,C.
- HandHealthResources.com: Exercises
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