Lie in a prone position on level ground and place arms above head. Allow the forehead to rest gently on the floor.

Ensure that the crease of the elbows is slightly above the ears, and align the wrists with the shoulder joints. The inside of the elbows and lower stomach should maintain most of the body's weight through contact with the ground.

Perform a slight chin tuck with a neutral spine, activating the deep neck flexor muscles.

Lastly, raise your chest to the ceiling while maintaining the positioning and supportive points.

Repeat for 10 reps twice per day

Strengthen posterior (calf muscles) and lateral (fibularis muscles) compartments of the leg

Stand with feet shoulder-width apart and knees slightly bent. Externally rotate ankles about 30 degrees so toes are facing away from midline

Slowly raise both heels off the ground until toes are bearing your weight and hold this position for 5-10 seconds, then slowly lower heels back to ground

Repeat for 15 repetitions 2 times per day

Strengthen gluteus medius

Lay on side with both knees bent at 90 degrees and feet together. Stack hips and shoulders, and align feet with hips

Lift top knee towards the ceiling as high as you can without losing feet contact or rotating hips. Hold this position for 5 seconds, then slowly lower knee until you are back in starting position

Perform 3 sets of 10 repetitions per day. Repeat on the other side

Sit or lay with a neutral spine

Rotate your chin towards your right shoulder, if needed, use your right arm to gently pull your head further to the right to increase stretch.

Hold for 20-30 seconds

Repeat towards your left shoulder and hold for 20-30 seconds

Repeat the stretch 3-5 times on each side

Hold affected arm out in front of you with your palm facing upwards

With unaffected arm, gently pull affected palm down towards the floor until a stretch in the top of the arm is felt.

Hold stretch for 20-30 seconds

Then, pull palm up towards your body so that it is facing your body. The stretch should be felt in the back of the arm. Hold for 20-30 seconds

Repeat 3-5 times per day

Stand facing the wall with feet shoulder width apart.

Put the affected arm's palm against the wall at shoulder height, keeping elbow rigid.

Lean forward while keeping arm straight and elbow rigid. A stretch in the back of the should and front of pec should be felt.

Hold stretch for 30 seconds

Repeat stretch 3-5 times per day.

Equipment: Stress ball or any small ball with a little squish

With affected arm, put stress ball in hand and squeeze ball 20 times.

Repeat 3-5 times per day

Strengthen tibialis anterior using a kettlebell - seated variation

Sit on a bench with your foot hanging off the edge. Hook the handle of a kettlebell with the toes of one foot.

Keeping your knee straight, slowly lower your foot into plantar flexion (pointing downward). Then, bring your foot up into dorsiflexion (toes toward your shin). Hold for 1–2 seconds at the top.

Lower slowly and repeat for 12–15 reps per foot.

Strengthening lower trapezius, serratus anterior, deep neck flexors

Stand with your back against a wall, feet about 6 inches away from the wall. Press your lower back, mid-back, and head gently against the wall. Place your arms in a "goalpost" position (elbows bent at 90°), with wrists and elbows touching the wall if shoulder mobility allows. Slowly slide your arms upward, keeping them in contact with the wall as much as possible. Reach as high as you can without shrugging your shoulders. Lower back to the starting position with control.

Perform 10–12 reps, for 2–3 sets.

Strengthens finger extensors and intrinsic hand muscles, which helps balance flexor dominance.

Place a rubber band or finger extensor band around all five fingers, including your thumb. (Finger extensor bands are readily available from online retailers) Start with your fingers close together in a relaxed position. Slowly spread your fingers apart, stretching the band. Hold for 2–3 seconds at the widest point. Slowly return to the starting position.

Perform 15–20 reps, for 2–3 sets.

Stretches tibialis posterior, flexor digitorum longus (eversion), fibularis longus/brevis (inversion)

Sit with one leg extended. Use a strap (belt would work great) or band, gently pull your foot inward (inversion) for 20–30 seconds. Then, pull your foot outward (eversion) for another 20–30 seconds.

Repeat 2–3 times per side.

Strengthen pronator and supinator muscle groups of the forearm and biceps brachii

Equipment: light weight dumbbell or any weighted household item

Stand with arm out in front of you with elbow either fully straight or slightly bent. Make sure weight is secure in grip. Start with palm facing to the side (inward)

Slowly rotate wrist so that palm is facing upward, then slowly rotate palm inward until palm is facing downward.

Repeat 30 times per arm daily

Strengthens upper traps, lower traps, rhomboids, and cervical stabilizers

Lie face down on a mat with your arms extended overhead in a "Y" position, thumbs pointed towards the ceiling. Engage core and keep your head in a neutral position. Lift arms off the mat while squeezing shoulder blades together, maintaining the "Y" shape. Hold for 2-3 seconds at the top, then slowly lower back down.

Perform 10-15 reps for 2-3 sets.

Strengthens medial stabilizers, including tibialis posterior and flexor digitorum longus

Secure a resistance band to a stable object and loop the opposite end around the inside of your foot

Assure that the band is pulled to tension, then invert the ankle towards midline (toes pointed inward), stretching the band even further.

Return to starting position in a slow and controlled manner.

Repeat 10 times, 3x per day

Climber’s elbow results from chronic overuse of the wrist flexors and pronator teres, which originate at the medial epicondyle of the humerus.

Repetitive gripping, pulling, and flexing lead to micro-tears and collagen degeneration in the forearm flexor tendons.

Central sensitization may develop, making the pain persist even after the primary tissue injury has healed

Recurrent injury to the ankle joint, particularly of the ATFL and CFL, results in progressive ligamentous laxity that compromises the structural integrity of the joint capsule. This can cause excess motion of the joint.

Neuromuscular deficits also arise due to peripheral nerve damage as a result of repetitive ankle injury. Nerve dysfunction weakens motor activity of the lateral leg muscles that stabilize the ankle and prevent excessive inversion. 

Focus on strengthening key stabilizing musculature like the peroneal muscles, the calf muscles, and glutes to improve ankle stability and joint control.