Recovery
Arms Recovery
Structured rehabilitation, exercises, mobility, recovery timelines and prevention for the arms — all in one place.
Take-Home Guides
2Golfer's Elbow: Strengthening Program
A printable progressive strengthening program for golfer's elbow — grip, wrist and forearm exercises that load the tendon gradually and build back tolerance.
Read guide →Printable guideTennis Elbow: Strengthening Program
A printable progressive strengthening program for tennis elbow — isometrics first, then light resistance, grip work and a return to activity.
Read guide →Recovery Plans
18Carpal Tunnel Syndrome
Carpal tunnel syndrome causes numbness, tingling or weakness in the thumb-side fingers. Learn the typical pattern, what can help, and when to seek care.
View recovery plan →Injury · IA-SHO-INJ-013Cubital Tunnel Syndrome
Learn why ulnar-nerve irritation at the elbow causes ring-and-little-finger tingling, what may aggravate it and when weakness needs assessment.
View recovery plan →Injury · IA-UAE-INJ-002De Quervain's Tenosynovitis
De Quervain's tenosynovitis causes pain at the thumb side of the wrist. Learn the typical pattern, practical first steps, and when to get it assessed.
View recovery plan →Injury · IA-SHO-INJ-014Distal Biceps Tendinopathy and Tear
Understand gradual distal biceps tendon pain versus a sudden tear, including front-elbow pain, bruising and loss of palm-up strength.
View recovery plan →Injury · IA-UAE-INJ-009Distal Radius Fracture
Learn how distal radius fractures happen, what symptoms suggest a broken wrist, and when to seek prompt assessment.
View recovery plan →Injury · IA-SHO-INJ-015Elbow Sprain and Dislocation
Understand elbow dislocation, ligament sprains, emergency warning signs and why protected early movement often matters during recovery.
View recovery plan →Injury · IA-UAE-INJ-006Elbow Osteoarthritis
Understand elbow osteoarthritis, common symptoms, why stiffness can develop and how activity and strength may be adapted.
View recovery plan →Injury · IA-SHO-INJ-016Golfer’s Elbow (Medial Elbow Tendinopathy)
Learn why golfer’s elbow causes inner-elbow pain, which movements commonly aggravate it, and how graded loading may help.
View recovery plan →Injury · IA-SHO-INJ-017Olecranon Bursitis
Learn why the bursa at the point of the elbow can swell, how pressure-related bursitis differs from possible infection and when to seek care.
View recovery plan →Injury · IA-UAE-INJ-007Radial Head Fracture
Learn how radial head fractures happen, what symptoms may suggest one, why motion matters and when an elbow injury needs prompt assessment.
View recovery plan →Injury · IA-UAE-INJ-005Radial Tunnel Syndrome
Radial tunnel syndrome can cause a deep ache or burning over the outer forearm. Learn how it differs from tennis elbow, what may help, and when to get assessed.
View recovery plan →Injury · IA-UAE-INJ-010Scaphoid Fracture
Learn why thumb-side wrist pain after a fall may need assessment for a scaphoid fracture, even when swelling is limited.
View recovery plan →Injury · IA-SHO-INJ-018Tennis Elbow (Lateral Elbow Tendinopathy)
Learn why tennis elbow causes pain outside the elbow, which loads commonly aggravate it, and how graded rehabilitation may help.
View recovery plan →Injury · IA-UAE-INJ-003TFCC Injury: Ulnar-Sided Wrist Pain
TFCC injury can cause pain on the little-finger side of the wrist, clicking and pain with rotation or gripping. Learn what it means and when to get care.
View recovery plan →Injury · IA-UAE-INJ-011Thumb Ulnar Collateral Ligament Injury
Learn how a thumb UCL injury happens, why pinch weakness matters, and when a sprain needs assessment.
View recovery plan →Injury · IA-SHO-INJ-019Triceps Tendinopathy and Tear
Learn how distal triceps tendon irritation differs from a tear, including pain pressing, bruising and loss of elbow-extension strength.
View recovery plan →Injury · IA-UAE-INJ-008Ulnar Collateral Ligament Injury
Learn how ulnar collateral ligament injuries cause inner-elbow pain, how throwing load can contribute and when assessment is important.
View recovery plan →Injury · IA-UAE-INJ-004Wrist Sprain
A wrist sprain may cause pain and swelling after a fall or twist. Learn what to do first, how recovery progresses, and when a fracture needs to be ruled out.
View recovery plan →Rehabilitation Guides
1Exercises
13Band Triceps Press-Down
Learn a controlled resistance-band triceps press-down with gradual elbow loading guidance.
Read guide →Exercises · IA-UAE-EXE-001Controlled Biceps Curl
Learn how to use a light, controlled biceps curl to rebuild elbow-flexion strength and progress resistance gradually.
Read guide →Exercises · IA-UAE-EXE-003Eccentric Wrist Extension
Learn slow eccentric wrist extension for progressive loading of the wrist extensor tendons.
Read guide →Exercises · IA-UAE-EXE-011EZ-Bar Curl
Learn EZ-bar curl form, muscles worked, benefits and how to avoid common biceps-curl mistakes.
Read guide →Exercises · IA-UAE-EXE-007Finger Tendon Glides
A gentle finger tendon-gliding drill for comfortable hand motion. Learn the positions, dosage and when to stop.
Read guide →Exercises · IA-UAE-EXE-004Forearm Pronation and Supination
Learn a controlled palm-up and palm-down forearm rotation exercise, with options for mobility and resistance.
Read guide →Exercises · IA-UAE-EXE-009Incline Dumbbell Curl
Learn incline dumbbell curl form, biceps muscles worked, benefits, errors to avoid and progression.
Read guide →Exercises · IA-UAE-EXE-008Gentle Median Nerve Glide
A low-intensity median nerve glide that may be used in a clinician-guided carpal tunnel plan. Learn how to keep it gentle and when not to use it.
Read guide →Exercises · IA-UAE-EXE-013Overhead Cable Triceps Extension
Learn overhead cable triceps-extension form, muscles worked, benefits, common mistakes and progression.
Read guide →Exercises · IA-UAE-EXE-010Rope Triceps Press-Down
Learn rope triceps press-down form, muscles worked, benefits, errors to avoid and progressions.
Read guide →Exercises · IA-UAE-EXE-012EZ-Bar Skull Crusher
Learn EZ-bar skull crusher form, triceps muscles worked, common mistakes and safer progressions.
Read guide →Exercises · IA-UAE-EXE-002Wrist-Extension Isometric
Learn a simple wrist-extension isometric used to begin loading the wrist extensor muscles without moving the elbow.
Read guide →Exercises · IA-UAE-EXE-006Wrist Flexion Strengthening
Learn supported wrist flexion with a light dumbbell for controlled forearm strengthening.
Read guide →Mobility & Stretching
2Golfer's Elbow Stretch
Learn the golfer's elbow stretch for inner elbow and forearm tightness, with step-by-step instructions, easier versions and when to stop.
Read guide →Stretches · IA-UAE-STR-002Tennis Elbow Stretch
Learn the standard tennis elbow stretch for the outer elbow and forearm, with step-by-step instructions, easier versions and when to stop.
Read guide →Recovery Timelines
2Golfer's Elbow Recovery Timeline
A realistic golfer's elbow recovery timeline — from the acute flare to strengthening to returning to golf and gripping sports — and what helps it heal.
Read guide →Recovery timelines · IA-UAE-REC-002Tennis Elbow Recovery Timeline
A realistic tennis elbow recovery timeline — from the acute flare to strengthening to returning to sport — and what slows or speeds it up.
Read guide →These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.