Lateral Epicondylitis (Tennis Elbow) Prehab – DB Pronation/Supination
Check out one of our favorite exercises to help prevent Tennis Elbow!
The start of our prehab series on Lateral Epicondylitis starts with supported dumbbell pronation & supination. While the extensor carpi radialis brevis is usually the most common muscle in question with this injury, there is also another muscle of worry that attaches to the lateral epicondyle that can mimic this pain called the supinator muscle. The supinator muscle runs deeper than the ECRB and has two heads that split around the deep branch of your radial nerve. Thus this can be another potential site of pain/mechanics of injury if the muscle is dysfunctional. Therefore, we want to train this muscle with an aspect of neuromuscular control so that it can fire properly when asked to activate in isolation.
To perform the DB Pronation/Supination exercise you should:
- Obtain a lighter dumbbell to begin with and place your arm on a supported surface
- Flex your elbow and keep it in line with your chest
- Start with your palm facing the floor and slowly rotate until your palm faces the ceiling
- Once you’re at this position, slowly face your palm back towards the floor
- This is 1 rep, this exercise should be treated for endurance so doing sets of 12-16 is optimal
Now that we’ve addressed our supinator muscle, tune in next time for another prehab exercise to avoid Tennis Elbow!
Featured Image By: The Conversation