In the usual fitness activities, there are many movements that require upper limbs to bear weight, such as hard pulling, and there are also some movements with a large amount of elbow joint activity, such as rowing and high-level pull-down. If you don't pay attention to the coordination of elbow joint, shoulder joint and wrist joint, it is easy to damage elbow joint. Relatively speaking, the stability of elbow joint is relatively poor, and dislocation and subluxation are easy to occur.
After elbow joint injury, no matter which treatment method is adopted, functional recovery exercise should be started as soon as possible, because the mobility and strength of elbow joint are of great significance for completing our daily activities. The most important thing of elbow function recovery exercise is to restore the activity ability of elbow joint. For normal people, elbow flexion should reach at least 120 degrees, so as not to affect daily actions such as combing hair, answering the phone and taking a bath. However, the pronation and supination of elbow joint will affect our actions such as using mouse, keyboard, washing face and making up. Most people's elbow flexion can reach 130- 150 degrees, and pronation and supination can generally reach 80-90 degrees. Secondly, the recovery of elbow joint needs to maintain the strength of muscle and the normal length of muscle fiber, so that elbow joint can be completely straightened and weight-bearing training can be carried out.
Dislocation, fracture and other injuries often require joint fixation for more than two weeks. Generally, after the fixation is removed, joint stiffness, muscle atrophy and tendon adhesion will occur to a certain extent. Generally, during the fixation period, patients mainly move their shoulders, wrists and fingers, and begin to move their elbow joints after the fixation is released.
First of all, bend, take a seat, bend your elbow, so that the ventral side of your arm is facing yourself, and the other hand holds the wrist of the affected hand and pulls it outward. You can also use elastic belt instead, and then fight. The strength gradually increases, and the elbow joint gradually retracts until it is slightly painful. Keep this posture for about 5- 10 minutes and exercise 1-2 times a day.
Second, stretch, take the seat, stretch the elbow, support the elbow on the table, and extend the forearm and hand out of the table, so that the elbow can be slowly straightened under load. Generally, the load starts from 0.5kg, and the hands are slowly extended downward to the maximum, 5- 10 minutes, 1-2 times a day.
Third, sit back and forth, put your forearm flat on the table, hold one end of the dumbbell, turn the center of gravity of the dumbbell from left to right, and then turn back after reaching the limit, and repeat for more than 20 times.
In the process of training, we should adjust the range of exercise and the degree of load bearing according to our own specific situation. Each training time should not be too long, emphasizing multiple times and a small amount. The whole training process must be gradual, and there must be enough excess time in each training stage.