Elbow Pain, Rehabilitation & strengthening with Powerball

Say goodbye to elbow pain with Powerballs isometric exercise

Powerball is the perfect training aid for dealing with elbow pain & elbow rehab. Whether that is rehabilitation from repetitive strain injuries (RSI) or recovering from elbow breaks and fractures. Using a Powerball daily will relieve elbow pain and strengthen the surrounding muscles and tendons. See why over 4 million people worldwide have benefited from Powerball.

Please see our specific pages for the following injuries:

Golfer’s Elbow

Tennis Elbow

How Powerball aids Elbow Rehabilitation

  • Powerball is highly efficient at exercising the muscles in the upper limbs
  • Allows you to rehabiliatate much faster as you can strengthen your elbow while in recovery – without pain
  • Increases oxygen and nutrient-rich blood to the muscles and connecting tendons – aids elbow rehabilitation
  • Prevents muscle tearing from repetitive movements or RSIs
  • Elbow strengthening, reduces muscle contraction & reduces inflammation
  • Stops muscle wastage while in recovery
  • Non-Impact – Gentle recovery for damaged muscles, bones & tendons.

 

Physio designed Elbow Rehabilitation Exercises

Powerball has developed our own physio designed non-impact resistance programmes which can be downloaded here.

Elbow Flexors Programme 

Elbow Extensors Programme

 

What does the physical therapist say?

Colm Murphy is an IATB physical therapist, lecturer in anatomy, & professional tennis coach. Colm is an expert in rehabilitation, musculoskeletal anatomy & analysis and works closely with elite level athletes. Colm designed our rehabilitation & strengthening programmes.

 

Powerball Gyroscope – How it works

elbow rehab

Powerball is the home of gyroscope exercisers. A Powerball has a rotor (green wheel) which spins on its axis creating resistance against the user. This resistance is created by the rotor as you turn your wrists which is known as gyroscopic precision (feels like gravity working against you). The faster the rotor spins the more resistance there is against the user. This resistance is purely isometric which is ideal for rehabilitation.

 

Causes of elbow pain and RSI’s 

Your elbow joint is an anchor to the powerful flexor/extensor muscles in the forearm which gives strength and mobility to the hands and fingers. Flex or extend your wrist and these muscles contract or stretch, putting pressure and stress on the tendons connecting them to the elbow. Repeat these movements hundreds of times daily (overuse) in the course of work or sport and those tendons quickly fatigue, bringing tearing, pain and inflammation in the surface fascia. Scar tissue quickly develops which is notoriously resistant to blood flow; the joint feels stiff and its mobility reduces.

How to start Powerball

Elbow Joint Rehabilitation (Elbow Extensors)

Elbow Rehabilitation (Elbow Flexors)

These physio designed exercises are perfect for elbow strengthening, see full list of videos at bottom of page.

 

LCD Speed Meter -Track Your Elbow Rehab Progress

Powerballs battery free LCD meter uses magnetic energy created by the spinning Powerball rotor. This will allow you to track your progress and push yourself along during your elbow rehab recovery period.

Customer Review

Recommended Equipment

Choose the powerful, handheld gyroscopic hand exerciser that’s right for you.

  • 280 Autostart Pro Auto-Start, Speed Meter, Drop Resistant, 18,000rpm

  • 280 Autostart Classic Auto-Start, Drop Resistant, 18,000rpm

  • 280 Autostart Pro Fusion Auto-Start, Multi Colour Rotor LEDs, Speed Meter, Drop Resistant, 18,000rpm

Follow Guidelines

Extensive, easy to follow exercise guidelines to help with your rehab and strengthening.

 
Week 1:
An initial workout of 3 x 30 seconds spin sessions with a 1 minute break between each, repeated on alternate days. Use your first session to establish the RPM at which you are challenged but can still maintain a solid grip on the ball.
 
Week 2: 3 x 30 second spin sessions with a 1 minute break between each, repeated daily.
 
Week 3:3 x 60 second spin sessions with a 1 minute break between each, repeated on alternate days
 
Week 4: 3 x 60 second spin sessions with a 1 minute break between each, repeated daily.
 
Remember

Initial spin speed is determined by your personal strength and fitness level as well as whether you’re using the ball to rehabilitate a pre-existing injury or to help build muscle strength - always begin conservatively until you fully establish the spin speed at which your muscles are being challenged yet can still maintain a solid grip on the ball.

Progress is achieved by increasing duration and spin speed in conjunction with a regular exercise schedule. Should you experience any discomfort while exercising with Powerball® or Powerspin®, speak to your doctor or other qualified healthcare practitioner to get the best advice and support.

Watch Exercises

Practice these short, physio-designed rehabilitation and strengthening exercises.

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