Little League elbow, or medial epicondyle apophysitis, is an inflammation and irritation of the inside of the elbow. It is called Little League elbow because it tends to affect young people who overuse their elbows, such as Little League pitchers. The inflammation occurs at the site where the elbow's growth plate attaches to the various muscles, tendons and ligaments in the upper and lower arm. After a rest period of four to six weeks, players can begin strengthening exercises designed to help prevent future elbow problems. For each exercise, perform two sets of 10 repetitions, adding weight when you are comfortable.
Wrist Flexion and Extension
Wrist flexion and extension help strengthen the tendons that allow your wrist to move back and forth. For wrist extension, lay your forearm on a stable surface so your hand hangs off the edge with the palm facing down. Hold a small dumbbell, between 1 and 2 lbs., and lift your wrist up. For wrist flexion, perform the same exercise but with your arm turned over so that the palm faces up. Wrist flexion is like a wrist curl, pulling up on the weight toward the inside of the arm.
Wrist Pronation and Supination
Wrist pronation and supination exercises help strengthen the muscles that rotate the forearm. Place your arm so the forearm is supported by a stable table or surface and let your wrist hang off the end. Holding a dumbbell weight, 1 to 2 lbs., rotate your wrist slowly first clockwise then counterclockwise. One back and forth motion counts as a repetition. Do not try to over-extend your wrist by rotating it beyond its natural motion.
Back Exercises
Back exercises help strengthen muscles that are essential for proper throwing mechanics. Begin with scapular retraction. Attach a light resistance band to a secure object at chest height and hold onto the band at a distance of about 3 feet. Holding onto the band with both hands, slowly pull the band toward your body so that your scapular muscles contract. Another back exercise to consider is scaption. Perform scaption by making extending your arms so they form a wedge shape. Place a lightweight dumbbell in each arm and raise your arms up so that they are vertical, maintaining the wedge shape.
Shoulder Exercises
Your shoulders are also important to strengthen for popular throwing mechanics. Start with wall pushups that are easier on your shoulder than normal pushups. Stand in front of a wall and place your hands in the push up position. Gradually step away from the wall so that you are leaning towards it in the push up position. Perform shoulder abduction by standing, with arms straight down and a lightweight dumbbell in each hand. Slowly raise your arm until it is parallel to the ground.
Member Comments