If you enjoy outdoor sports such as golf or tennis, the warm weather creates the temptation to make up for the lost time you couldn't play during the cold winter months. It is important, however that you don't "over do" it or begin playing regularly without proper stretching or strengthening exercises.

Elbow pain known as either Golfer's or Tennis Elbow is a common complaint during the spring. It is easily remedied by following some simple exercises, that are listed below. If your pain persists, seek medical attention so your condition doesn't extend into the summer.

Wrist Flexor Stretch - 10 reps Sit at a table with your arm supported as shown. Straighten your elbow completely, with your palm up. Gently pull your hand down as far as possible. Hold for 10 seconds. Repeat 10 times. Wrist Extensor Stretch - 10 reps Sit at a table with your arm supported as shown. Straighten your elbow completely, with your palm down. Gently pull your hand down with your other hand as far as possible. Hold for 10 seconds. Repeat 10 times. Towel Roll Squeeze - 10 reps Place a rolled-up washcloth in your hand. Squeeze it, holding for 10 seconds, then relax. Repeat 10 times.

Finger Dig, putty - 5 reps Shape putty into a ball. Place putty in the palm of the hand and dig the fingers into the putty until they press into the palm of the hand making a fully clenched fist. Release the fingers, reshape the putty into a ball, and repeat five 5 times. Wrist Curls, with weight - 3 sets of 10 reps Support your forearm with your palm up. Using a weight (or can), work your wrist slowly through as much motion as possible bending up, then down. Use light weight to start and progress as tolerated. Repeat 10 times. Sets: 3 Pounds: 2 Supination, with weight - 3 sets of 10 reps Support your forearm on a table, with your thumb pointed up. Hold a weight or soup can as shown and slowly rotate your arm until your palm faces up. Return to the starting position. Repeat 10 times. Sets: 3 Pounds: 2

Orthopaedic Associates has experts on staff who specialize in hand, shoulder and elbow problems. If you have any questions regarding this or any other topic, please call us at 410.337.7900.