Therapeutic exercise
Forearm Self-Massage
Transverse self-massage technique over the forearm extensors. Reduces tension in the affected muscles and improves local circulation.
How to perform
- Starting position. Rest the affected forearm on a table with the palm down.
- Step 2. With the thumb of the other hand, apply moderate pressure over the extensor muscles (2–3 cm below the epicondyle).
- Step 3. Make transverse movements across the muscle fibers for 2–3 minutes.
- Return. Focus on particularly tense or painful points.
When not to perform
- Intense acute pain on touch
- Local infection
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Wrist Flexor Stretch
Stretch of the wrist flexors and the common flexor apparatus. Reduces pressure in the carpal tunnel and complements the neural mobilization.
Finger Extension with a Rubber Band
Strengthening of the intrinsic finger extensors with a rubber band around the fingertips. Corrects the flexor-extensor imbalance of the hand — a typical pattern in patients with chronic medial epicondylitis and in repetitive manual occupations.
Grip Strengthening with Ball
Strengthens the wrist and finger flexors. Restores the flexor-extensor balance essential to functional recovery in epicondylitis.