Posture & Corrective Exercise — all lessons
Elbow and wrist
Corrective and loading strategies for the elbow and wrist — lateral and medial elbow tendinopathy, grip strength and wrist mobility.
Learning objectives
- Describe key anatomy and function of the elbow and wrist relevant to training
- Select strength and mobility exercises for the elbow and wrist
- Apply load management and progression
- Recognise when to refer
Before this lesson
Why this matters
Elbow and wrist pain (e.g., “tennis elbow” and “golfer’s elbow”) is common in lifters, climbers and racquet sports and often relates to grip-intensive load.
Key concepts
- Lateral elbow tendinopathy management should be individualised; education and progressive loading are central [coombes2015].
- Tendons respond to graded load following the tendon continuum [cook2009].
- Forearm muscles cross both elbow and wrist [neumann2017].
Exercise menu
| Goal | Examples |
|---|---|
| Tendon loading | Isometric wrist extension → slow eccentric/concentric wrist extension with dumbbell |
| Grip strength | Farmer carries, hangs, plate pinches |
| Forearm rotation | Supination/pronation with hammer |
| Wrist mobility | Wrist circles, quadruped rocking |
| Load management | Grip variations, straps, modify volume temporarily |
Common mistakes and misconceptions
Case study
A recreational lifter reports elbow and wrist discomfort during training. After screening for red flags, the trainer temporarily modifies the aggravating exercise, adds the strength and mobility work above 2–3 times weekly, and progresses load each week. Symptoms settle over 6–8 weeks while training continues.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Elbow and wrist strength and mobility exercises
physiotherapy educators (search, e.g. E3 Rehab, Physiotutors)
You will understand: elbow and wrist exercise progressions
Why: Clinician-led practical content; verify the specific video.
Elbow and wrist pain: evidence-based management
physiotherapy educators (search)
You will understand: clinical evidence
Why: Clinical overview.
Knowledge check
Knowledge check · 0/5
1. Lateral elbow tendinopathy involves…
2. A suitable early exercise is…
3. Coombes et al. (2015) emphasise…
4. A load-management option for a lifter is…
5. Elbow pain after a fall with swelling and deformity needs…
Short-answer & application questions
- Design a 4-week elbow and wrist strength and mobility block.
- Write three client-friendly explanations for this region.
- List referral signs for this region.
Key takeaways
- Most elbow and wrist complaints in active people respond to progressive strength and range work.
- Findings matter when they relate to symptoms, function or goals.
- Modify load rather than stopping all activity where possible.
- Refer red flags promptly.
Connected topics
References
- Coombes BK, Bisset L, Vicenzino B (2015). Management of lateral elbow tendinopathy: one size does not fit all. Journal of Orthopaedic & Sports Physical Therapy, 45(11):938–949. Narrative review check pending
- Cook JL, Purdam CR (2009). Is tendon pathology a continuum? A pathology model to explain the clinical presentation of load-induced tendinopathy. British Journal of Sports Medicine, 43(6):409–416. Narrative review check pending
- Neumann DA (2017). Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation (3rd ed.). Elsevier. Textbook check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.