Eccentric Wrist Extension
A standard rehabilitative exercise for lateral epicondylitis and other overuse injuries about the elbow. This exercise allows the tendon to have 'relative rest' as it strengthens. Strengthening in a purely eccentric environment allows the tendon to avoid the motion that caused the injury in the first place, while monopolizing on the greater eccentric strength that you can achieve. Patientsshould not be doing this exercise if it is painful.
This is an exercise used to help strengthen your wrist extensors eccentrically (meaning they lengthen as they are working). Wrist extensors are often inflamed with repetitive use, leading to overuse syndromes such as tennis elbow (or lateral epicondylitis) and golfer's elbow (medial epicondylitis). Often it is the repetitive concentric (muscle shortens as it is working) contraction that cause overuse injuries.
- Sit with forearm supported on a table or on your lap.
- 'Pick up' your affected hand with your opposite hand.
- Make sure you keep your affected hand relaxed and allow it to be 'picked up' with the other hand.
- Slowly lower hand without the assistance of the other hand.
- Do not move balistically or rapidly.
- Do not lift your hand on its own.