Common methods of elbow joint exercise
The main function of the elbow joint is to transport and stabilize the hand in the desired position. The main movement methods are flexion, extension, pronation and supination. Only flexion of more than 120 degrees can successfully complete the actions of combing hair, taking a shower, answering the phone, etc. If the pronation is limited, it will affect the use of the keyboard, mouse, etc.; if the supination is limited, it will affect the face washing and other actions. The normal angle of flexion of most people's elbow joints is about 135-150 degrees; the straightening angle is about -10-0 degrees; the angle of pronation and supination is about 80-90 degrees. The elbow and knee joints are the two most stiff joints after trauma. If the elbow joint is fixed for more than three weeks after trauma, joint stiffness will easily occur. Once the mobility of the elbow joint is restricted, functional recovery is more difficult than other joints.
Flexion is limited, which has a greater impact on daily life. Initially, it can be helped by a doctor or a family member, grasp the distal end of the upper arm with one hand, hold the wrist joint with the other, and slowly bend the elbow. When the elbow flexion angle exceeds 90 degrees, you can sit at the edge of the bed or table with the forearm at the edge of the bed, and use your body to lean forward to increase the flexion angle of the elbow joint. You can also exercise the flexion angle and muscle strength with the help of a pull device. Push-ups are performed after the elbow strength reaches a certain level and has a certain degree of activity.
Restricted elbow extension has a relatively small impact on daily life than limited flexion, except in some special industries. At the beginning of the exercise, with the help of a doctor or a family member, support the upper arm with one hand, hold the wrist joint with the other, and slowly press down and extend the elbow. After the activity is improved, you can lie down on the side of the bed with your forearms extending out of the bed, and apply weight (such as sandbags, scales, etc.) to the distal end of your forearms to fully relax and try to persist for as long as possible. You can also use the stretch fitness equipment or lift heavy objects (about 5-10 kg). Horizontal bar suspension is also a good method.
The sawing activity can not only exercise flexion and extension activities, but also increase muscle strength, which is a good method.
Pronation and supination functional exercise: elbow flexion (to avoid compensating rotation of the shoulder joint), the forearm is placed on the table, hold a long-handled heavy object (such as a tan head), and let it go outward under the action of gravity (spin) Or downward inward (pronator). Of course, you can also use a healthy hand or someone else (family or doctor) to assist in pre-spin or post-spin.
If the joint stiffness is more serious, you can use tools to assist exercise to promote recovery. Of course, if you still can not meet the functional requirements after regular exercise, you can perform surgical release to promote the recovery of joint function.
During the exercise, we must control the amount of activity and avoid violent operations. Be sure to avoid repetitive injuries during practice to avoid ossifying myositis. Once ossifying myositis occurs, it will seriously affect joint function. Hot compress before exercise can relax soft tissues, and cold compress after exercise can reduce tissue edema. After the joint function is normal or close to normal, it must be exercised for a period of time before it can be truly consolidated, otherwise the effect will be lost.