10d • General discussion
Hyperextended Elbow: A Practical Return-to-Sport Framework
You’ve hyperextended your elbow.
Maybe it was an armbar you were a fraction late to tap to. Maybe you posted awkwardly, missed a grip, or slipped during a scramble. Either way, the result is the same: a painful, unstable-feeling elbow that doesn’t quite trust being locked out anymore.
The good news?
Elbow hyperextensions rarely involve damage to just one structure. The not-so-good news is that this means recovery isn’t about “fixing one thing” — it’s about restoring tolerance across the entire joint.
Below is a simple, gym-based, return-to-sport framework to help guide your rehab back toward full training. This isn’t medical advice, but a sensible loading progression used successfully across grappling, MMA, and strength sports.
Key Principle: Progressive Exposure, Not Protection
The elbow doesn’t get better by avoiding movement forever. It gets better by gradually reintroducing load, range, and speed in a structured way.
We’ll break this into three overlapping phases:
- Initial Phase – Calm things down and restore control
- Mid Phase – Build capacity and tissue tolerance
- Performance Phase – Prepare the elbow for sport-specific demands
You don’t “graduate” overnight — these phases bleed into each other.
Phase 1: Initial Phase – Restore Control and Reduce Threat
Goal: Maintain movement, reduce pain sensitivity, and reintroduce low-load strength without aggravation.
1. Elbow CARs (Controlled Articular Rotations)
Slow, intentional elbow CARs help:
- Maintain joint range of motion
- Improve proprioception
- Reduce stiffness without excessive stress
Guidelines:
- Pain-free or minimal discomfort only
- Slow tempo
- Daily or near-daily exposure
Think control, not stretching.
2. Isometric Holds Near End Range
Isometrics are excellent early on because they:
- Reduce pain via neural mechanisms
- Build strength without joint movement
- Restore confidence in vulnerable positions
Examples:
- Elbow extension holds against a wall
- Isometric push into a rack post
- Light kettlebell or band-based holds
Key rule:
Work just outside painful ranges, not deep into them.
Holds of 10–30 seconds, 3–5 sets, depending on tolerance.
Phase 2: Mid Phase – Build Capacity and Tissue Tolerance
Goal: Improve the elbow’s ability to handle volume, full range of motion, and controlled loading.
This is where most people rush — don’t.
1. High-Rep, Full-ROM Biceps and Triceps Work
High-rep training:
- Drives blood flow to the joint
- Improves tendon and connective tissue health
- Reconditions the elbow through range
Examples:
- Cable or dumbbell curls
- Triceps pushdowns
- Overhead triceps extensions
Programming notes:
- Full range of motion
- Moderate load
- 15–30 reps per set
This isn’t about max strength — it’s about capacity.
2. Heavy Eccentrics (Controlled Lengthening)
Eccentrics help rebuild:
- Tendon stiffness
- End-range tolerance
- Confidence under load
Examples:
- Slow-lowering triceps extensions
- Controlled lowering two up one down biceps curls
- Controlled lowering eccentric weighted chin up
Tempo:
3–6 seconds on the lowering phase.
Load should feel challenging but controlled — pain should not spike.
Phase 3: Performance Phase – Prepare for Sport Demands
Goal: Teach the elbow to tolerate speed, impact, and stabilisation in near-lockout positions.
This is critical for grappling, MMA, and strength athletes.
1. Fast, Dynamic Movements with Elbow Stabilisation
At this point, the elbow must relearn how to:
- Lock out under force
- Transfer power through the arm
- Absorb unpredictable loads
Examples:
- Push press
- Kroc rows
- Plyometric push-ups to plank
- Med ball throws (when appropriate)
Focus on intent and control, not recklessness.
2. Sport-Specific Exposure
For grapplers, this may include:
- Controlled posting drills
- Gradual reintroduction of armbar defence
- Light positional sparring before full rounds
Avoid the temptation to “test it” at 100% too early.
Final Thoughts
Elbow hyperextensions are frustrating, but they don’t need to become chronic issues.
The key isn’t rest alone — it’s progressive, intelligent loading:
- Control first
- Capacity second
- Speed and specificity last
If you respect this process, most elbows return not just to baseline — but stronger, more resilient, and more trustworthy than before.
Bonus points for training your non injured arm as strong as you can to help the non injured side. For another post.
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Hyperextended Elbow: A Practical Return-to-Sport Framework
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