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What’s the Latest with Tennis Elbow Strengthening?

Load Management

 

Load management and activity modification are vital in the rehabilitation of tennis elbow. From the elite athlete to the weekend warrior this can often feel like the end of the world. This can be achieved by reducing the aggravating activities within possible occupational and recreational limits. Through use of appropriate education and communication the athlete can be

 

Tendon disorders have been closely studied in Australian physiotherapy circles. Researchers have found the following exercise protocol to be the most effective avenue to successfully recover from tendon issues.

 

  1. ISOMETRIC PHASE
  • Muscle contraction whereby the targeted muscle does not move
  • 5 repetitions of 45 seconds, 2-3 times per day

 

  1. ISOTONIC LOAD
  • Muscle contraction where the targeted muscle and limb is taken through its range of motion
  • 3-4 sets at a load of 15RM (repetitions max) – progressing to a load of 6RM, every second day
  1. ENERGY- STORING LOAD
  • Initiation of high velocity (e.g plyometrics) movements in preparation for the return to sport phase.
  • Volume and intensity are progressed gradually using exercise to replicate the demands of the sport. E.g double leg boundsàsingle legs hopsà
  1. RETURN TO SPORT
  • This marks the return to play phase. Training drills and match simulation are undertaken to prepare the athlete for return to play. The athlete must be able to perform all competition drills in order to successfully return to play.