Body Map: Elbow/Forearm/Wrist
The forearm/wrist consists of the muscles that bend and straighten the wrist, namely the wrist flexors and extensors. This area is commonly injured with lateral and medial epicondylitis (aka tennis and golfers elbow). In this section you will find our available treatment plans as well as the different self treatment techniques on this site.
Injury Treatment Plans
(* note. each treatment plan includes a free downloadable PDF. Here's a post on how to use them.)
1. Tennis elbow (lateral epicondylitis). Click here.
This is part of our "Injury of the Week" blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system including self massage, mobilizations, kinesiology taping, stretching and strengthening.
Individual Parts of Self Treatment System:
Part 1. Self Muscle Massage.
- Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the forearm and wrist using a foam roller and tennis ball. Click here.
Part 2. Mobilizations.
- Blog post on tennis ball/active mobilizations for the wrist flexors and extensors. Click here.
- Blog post on wrist joint mobilization using resistance band/tubing. Click here.
Part 3. Stretching.
- Blog post on stretches for wrist flexor and extensor muscle groups. Click here.
Part 4. Kinesiology tape
See tennis elbow post below for tennis elbow application.
Part 5. Strengthening
Right now our strength advice is specific to our "injury of the week" blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).