Therapeutic exercise
Wrist Extensor Eccentric
Eccentric protocol for lateral epicondylitis, with evidence similar to the Alfredson protocol for Achilles. Slow loading of the extensor tendons stimulates collagen reorganization.
How to perform
- Starting position. Sit with your forearm resting on a table, palm down, with the wrist beyond the edge.
- Step 2. Hold a small weight (start with 0.5–1 kg).
- Step 3. Using the other hand, lift the wrist into maximum extension.
- Return. Release the assistance and slowly lower the wrist (eccentric phase) over 3 seconds.
When not to perform
- Intense pain (VAS >5) during the exercise
- Tendon rupture
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
Forearm Extensor Stretch
Stretches the wrist extensors, reducing the continuous traction on their attachment at the lateral epicondyle. Simple, effective, can be performed several times a day.
Forearm Self-Massage
Transverse self-massage technique over the forearm extensors. Reduces tension in the affected muscles and improves local circulation.
Wrist Flexor Stretch
Stretch of the wrist flexors and the common flexor apparatus. Reduces pressure in the carpal tunnel and complements the neural mobilization.