The Lifters Guide to Fixing Elbow Pain
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- Опубліковано 7 чер 2024
- Elbow injuries are often difficult to diagnose and treat. Many educated clinicians find that elbow injuries can be confusing and the treatment can be somewhat complicated. If you look at the research, elbow pain almost always ranks as one of the top injured joints amongst strength athletes like weightlifters and powerlifters. However, despite being so common, you can scour the internet and research journals for days and fail to find a consensus amongst medical and rehab professionals on the best approach to its management and treatment.
In today's video I'm going to show you a few steps I take when evaluating elbow pain and things you can do to help fix this injury.
Key points:
1) Don't look ONLY at the site of symptoms: the WHY behind elbow pain often lies at the wrist and/or shoulder complex.
2) Banded joint mobilizations can be helpful especially for lateral elbow pain.
3) Elbow position during squats can have a dramatic effect on the amount of load placed on the elbow.
Link to the band I'm using for joint mobilization: www.roguefitness.com/rogue-mo...
To read more on fixing elbow pain, check out this blog: squatuniversity.com/2019/04/0...
Buy my book: www.amazon.com/Squat-Bible-Ul...
Subscribe to this channel here: tinyurl.com/y2eq7kpr
Recommended products: squatuniversity.com/recommend...
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Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/applicat...
Music credits
Opening & closing track by JookTheFirst: / jookthefirst
Background tracks by White Music Group (Artist Guzmán Uve): • Video
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Special thank you to Evan Pierson Productions for his help in making this video!
![Top 3 Ankle Mobility Exercises [Strong Ankles]](http://i.ytimg.com/vi/IikP_teeLkI/mqdefault.jpg)
The #SquatUclub is now on UA-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my UA-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
How many patients do you see through the week? Love your videos man keep it up
Just wonderful, been searching for "compression brace for tennis elbow" for a while now, and I think this has helped. Have you heard people talk about - Eiyamilla Reputable Expediency - (should be on google have a look ) ? It is a great exclusive product for discovering how to end your tennis elbow problem minus the hard work. Ive heard some super things about it and my brother in law got great success with it.
hey ,if anyone else is searching for how to cure tennis elbow at home try Freds Elbow Helper (just google it ) ? Ive heard some super things about it and my cousin got amazing results with it.
You all prolly dont give a damn but does anybody know of a method to get back into an instagram account..?
I stupidly lost my password. I would appreciate any assistance you can give me.
@Frank Giovanni instablaster :)
I can’t even describe how much your videos help with problems I have, you’re one of the best and most educational fitness pages on UA-cam for sure!
I'm so glad to help!
The banded stretch for lateral elbow pain has brought me such relief! Awesome content!
I've been in pain for 3 months now, these are starting to make me feel better, thanks bro
Always awesome, I tell everyone about your videos, especially if they’re looking to understand fitness health.
I wish I could like this a million times! Helped a ton. Thanks doc!
Thank you! Exactly what my issue is right now! This video is extremely helpful!
I wanted to comment to say that the stretch method for tennis elbow at the 8min mark worked IMMEDIATLY for me. My elbow would be bothersome even picking up a bottle of water if done in a certain way. After doing this I had 90-95% reduction in pain/irritation! Thanks to SU for the tip! This will be a pre-workout stretch for me since I'm in a Starting Strength 3x5 routine where squats/deadlifts/rows are very common motion and gripping is involved.
Thanks! Very informative and helpful!
Helped me tremendously, Thank you!
Really helpful, great video! Thanks.
Thanks! Stuck doing lighter front squats on lockdown but this will come in handy once I'm back to heavy back squats once it's safe to go back to the gym / I get stands
Really excellent information.
Great help keep posting!
Brilliant as always. Thank you from the UK
Thanks David
I've been looking for an answer to this pain for the past 6 months. Thank you so much! #SquatUclub
You're so welcome!
Holy moley this guy is great fixed my pain immediately
Incredible video!
criminally under rated
Thank you. Excellent video ✌️
amazing. thank you so much for sharing!
wow this video is amazing! it all add up now and all make perfect sense! I have been having trouble with all of them on my dominant side elbow, wrist, lats and of course: my technique going under the par and over extending my wrist to the point I can't perform more than few squats at a time because my elbow and whole hand will turn basically numb with tingling pain. I went before to a Chiropractor and made some x-rays to make sure that I don't have a pinched nerve or something and it was very useful because I corrected a slight forward/upwards rotated shoulder and it helped with pain. I did deep tissue massage and remember that may lats were way too stiff especially the same side mentioned. Finally as a goalkeeper of my small football team I remember now the many times I got my right wrist injured and kept getting hits only to ice it after the game!
It all make sense now and it's amazing how each part affects the other!
I will try all the instructions in this video and definitely follow up with the great content.
Many thanks Dr 🙏🏻
Hope it can help!
Wish you would have covered the tricep-elbow connevtive tissue pain. I get a lot of pain from benching and would love any exercise or tips on how to solve it.
So I'm not even a minute in and I've learned things I've never even heard of. Thanks for this!
Even when I don't think a Squat University video or topic will apply to me, I still view it and find that it does, and I always learn something that improves my lifting. I'm really grateful, Dr. Horschig. Thank you for this session, and please keep putting out your content!
VRAIMENT UN GRAND MERCI ,SUPERBE LIVRE REBUILDING MILO SPORTIVEMENT 🙂
Hi,
Thanks for some great advices here. I'm struggling with medial elbow pain due to instability in the joint caused by uncured injury which I got several times over the years playing soccer. Could you advise any exercises to deal with that?
Doctor, i see you in Argentina, thanks for yours videos 👍👍👍
You're so welcome!
Amazing. Thanks
My right elbow was injured during a wrestling match last year and while it doesn’t impact me on the day to day, if I press on the area it’s tender and I know I shouldn’t ignore it. Today I decided to try and be proactive in fixing it, I will try and follow up
hows the pain now?
Great video thank you. I’m trying your banded joint mobilization. You said to do 20. But, for how many sets? How many times a day? Thanks so much. Hope this helps.
Excellence video thank you 👌🏾🤝 you just earned a new sub
These are excellent , just wondering if there would be any difference if the pain ( lateral ) only comes in Front squat
Gosh, I've been trying some low bar squats and having some elbow pain, perfect timing! Thanks
Doctor I really appreciate your videos... Please make a video how to Warm ups before Squats...
ua-cam.com/video/chvqGRJnB0g/v-deo.html
Thank u so much, I from Spain, and I hope my pain Dissapier with this video
I have so many mobility issues I'm trying to correct and the mobility routines take almost as long as the workouts. Do these problems eventually go away or are will I have to do this stuff forever? Would you advice cutting out lifting entirely to correct this stuff first?
Hi coach, can you recommend a weightlifting books and strength and conditioning also! Thanks!!
Very usefull thankyou. Im actually a tree surgeon searching through 'tennis elbow' videos for pain relief and tips. Banded joint mobilization... Tried it today, the pain in the elbow definately subsides when im doing it, how many times a day should i repeat though? Dumbell wrist curls are meant to help strengthen too?
Sir, you are the goat
I get very sharp pain in this area not from gripping, but benching. Oddly enough, the only other time it happens is when I reach across and pull the Velcro strap on my left glove, with my right hand, when tightening before a tee shot. That motion, like Jeter Between pitches.... Military press, dead’s, no pain and can grip as hard as I want. Shoulder mobility pretty solid compared to your video and have done the tennis elbow/forearm work. Any ideas!?
Should all these be done on a separate day from your training days or should/can you do these as warm up? Trying to improve my mobility and reduce this pain. Trying to plan when fit all these in.
Awesome video. Was hoping you were going to cover the elbow pain in the back back of the elbow. Recently stated experiencing pain which runs into the tricep. I tried benching after a few days off and could even do 45lbs db’s. I usually use 100lbs. It’s just my left arm.
Same! I’m in the same boat. I’ve lost so much mass/strength from the left elbow being messed up. I can’t even hit over the 30lb dbs now
@@Thaikuzadid anyone fix?
Did you ever figure this out
Triceps tendinitis. Do terminal elbow extensions to strengthen the tendon w light load
Curious how you’d advise rack technique and wrist/finger position in the *front* squat for this issue.
Thank you for these videos. Looking forward to learn more from you. #SquatUclub
You're so welcome!
спасибо за видео
Odd request - But can you do a video on a good Ab workout to do?
What can be done for elbow pain while triceps extension exercise and overhead shoulder press?
Can I place the band on the other side of the forearm to do the same thing for medial epicondylitis?
is it possible to strengthen the over extended position?
(position you showed at end of video)
Could lat tightness/shoulder stability contribute to elbow pain on the contra lateral side? Currently doing low bar squats and having deep pain in my right elbow, which is not localized to either epicondyle.
When I put my palm to the sky, I can get full ROM, but I do feel it stretching my forearm in a not great feeling way, similar to the pain I get when squatting
Youre the frikkin man doc
Followed these tips and my pain was gone in days… squat university 🔥🔥🔥🔥🔥
Hello doctor I have triceps elbow issue can I still train pushing exercises
Great video. I also have pain on the back of my elbow maybe tricep tendon can you do a video for that. Thanks
You're welcome! Glad you liked the video!
Use the same approach bro
Im having this clicling pain every time I do a bicep curl even without any weight on. what does it meann and what should I do?
Would an elbow sleeve help with golfer's elbow? My elbow hurts, but I want to keep lifting, if possible
Literally everything I was looking for for my stupid chronic wrist, middle finger and elbow pain after every single deadlift sesh
Phenomenal video. Thanks Aaron. I particularly have elbow pain on the right for about 2 years now directly on the back side of the bone, like the olecranon. It feels like a bruise when i tap it or bang it. Would these movts you showed help alleviate it or are there other specific movts for this issue?
You're so welcome. And I would definitely go through both mobility screens and see what you find - and also look at the blog article linked in this video description for more options, but I definitely think this approach can help!
Squat University thanks Doc.
Amazing video and explanation! does anyone know when these exercises should be done? #SquatUclub before a workout, after a workout? randomly?
I was doing chin ups and tricep extensions and now I have the golfer's elbow with some kind of grinding sound coming from my elbow. Will your exercises fix this for me or do I need to go see a doctor ? Get cortizone injections? Any recoommndations?
Great content.
I've scoured YT and haven't found a solution for elbow pain
(tip of the elbow) when doing "tricep" exercises...
Primarily, when doing skull crushers or tricep extensions.
The pain always occurs when I go to full extension/flexed position.
I wonder if you can touch on that or do a video on this topic,
as I know it plagues many.
Thank you.
I have problems with pain on the back of my right elbow during exercises involving the triceps due to overloading with dumbbell triceps extension. I found this video: ua-cam.com/video/7Q-VrNGgM2U/v-deo.html which matches my problem well. I have started to train dumbell overhead press and pushdown with rope with light weight and it seems to be helping slowly but surely. I will also try some of the other exercises in the video eventually. I have more faith in this training than all the good advice about massage, ice and other silly exercises that only relieve the pain for a short while.
I’ve had on and off medial side elbow pain in my right elbow the last few months. I think it’s because I do reverse grip bench press due to shoulder issues. After watching your video, I think the pain in my elbow is caused by my wrist being overextended and not neutral during the exercise causing stress on my elbow.
How long does it usually take to recover from such elbow tendinitis? I’ve read it can take quite long and many adjustments may have to be made.
I hurt mine on a bench press I weren’t strong enough for about 5 years ago, mine is on the outside/lateral but it’s above the elbow, would that mean I have a tricep tendonopathy or that lateral epicondylitis?
You didn’t specifically cover in the video the tricep version? Shall I just do them all or is there anything else I should be doing?
Mine hurts when I do moderately heavy pressing movements,
Thank you!
Anyone having elbow pain should look up Starting Strength. They have a pretty iron clad procedure for elbow tendinitis.
@Isaac Barr yes that's it
@Isaac Barr It's a lot to explain in a YT comment. But it's based on the old trick of tending to horses called Pin Firing. Basically, you have a small scale injury that's not being paid attention to by your body. So you cause a large amount of inflammation to bring attention to the area, and the small injury is healed in the process. Their website has plenty more info.
I’m leaving this comment for anyone with elbow pain who happens to come across it. I fixed my elbow pain, specifically golfers elbow by no longer gripping the bar when I squat, loosen your grip, grab it like a thin sheet of paper.
So tell me how i should grip pull up bar?
@@pawelwba6523 try gripping it in the middle part of your four fingers, if it didn't work for u then just disregard this
Thank you
@@pawelwba6523 I have no issues with pullup bar, I was talking about the back squat, if you got golfers elbow from pullups then I can't help you there.
@@naturalstrength8393 after just my 2nd session of low bar squats, my left elbow is hurting!! I barley even grip the bar and use a thumbless grip.. Alan thrall video says to try thumb around bar if that happens! Even ordered elbow sleeves today bc of the elbow pain..
Hey mann…my left elbow pains whenever i do any overhead exercise, especially in the snatch…can you please help me out
just woke up with random elbow pain today, good timing - unless you did this to me...
I have elbow pain directly on my elbow and above/below it vertically a few inches when I do pushups or bench. Its not tennis or golfers elbow and no doc seems to address that. What is it?
I used to get medial elbow pain on one side when front squatting.. Then it turned into just my elbow always hurting near end range flexion.
It's been years now and I can't bend my arm completely, I'm missing a fist or two of range at the end, and can feel a "block" type of sensation and pain in my elbow if I try to push into it more.
Any thoughts would be greatly appreciated!!
Thanks
You better see a doctor/ specialist for evaluation
I have the worst pain in my right elbow for months. All these movements made my elbow pain jump to 10 on a 10 scale.
Hopefully over time they will help.
Generally if something causes sognificant pain you shouldnt do it
Did it ever improve?
How about elbow pain that is more on the tip of the elbow slightly towards the ulna and when doing curls or pulls it has pain local and send pain down the ulna slightly too, but no pain when pressing just a feeling of pressure inside the joint
Is epicondylitis not outdated, because you don’t actually see an inflammation of the tendons at the epicondyle in the elbow joint
i was miring hard on your eleiko evo dumbbell with rotating handles...
They're pretty cool ;)
Any advices how to fix brachioradialis pain , i have been suffering from it since 6 months.
Thank you
Hi, mr.horsching i am a physical therapist working in south korea
i want to ask you something what kind of books did you use for learning kinesiology and please recommend what is good for studying kinesiology
He is a doctor of physical therapy he has recommendeds becoming a souple leopard I think
What about elbow pain during bench press
I get numbness in my hand after squat! Could it be cubital tunnel syndrome ?😢
I get elbow pain in the rack position of the clean .how can I fix it
the same approach I'm showing here - I'd start by checking your lat flexibility
My pain is not any lateral… it’s in the middle of the elbow. Couldn’t find any video about pain in that place .
A detailed video on high bar vs low bar squats please. Please talk about the right squat for atheletes from different sports.
I'll see what I can do!
i have pain on left hand , when in squatting position, the pain is on the side behind biceps(front side is biceps when I hold the bar, back side is middle delt ? ), i think it is the middle delt or maybe long head of the triceps
... any comments
I'd check out this blog and see if any side to side imbalances come up: squatuniversity.com/2018/08/04/how-to-screen-your-shoulder-pain/
Dope videos always! Just graduated from PTA school!#SquatUclub
With those red shorts you are like the David hassleshoff of the squatting world
Guys please help I have triceps tendon issue what can I do the doctor didn't mention it
The triceps tendon can be solved with things I talked about in this video often too.
@@SquatUniversity thanks you so much doctor aaron
It seems like i have the rarer form which no one does videos on which is posterior elbow pain from pushdowns with bad form
wow
What about front squats? u know what i mean.
I was diagnosed with plica mediopatellaris. Do you know methods to fix this problem without surgery? It bothers when squatting.
Check his blog
Oh yeah i have semi painfull elbows while back squatting. Never in another excersise.
I did squat every day twice for 30 days and hurt my elbows. First time left arm and then the right the second time.
Im a broken man by now🤣 so many problems man. Mobility was never a thing for the first 5 years of lifting. Thats what i earned now🤷🏻♂️ do your Mobility guys!
#SquatUclub
6:00
#squatUclub
4:48
#squatuclub
I love your videos.
Request:
The music playing in the background sucks.
Stop, or turn down.
Please.
Imo
I wish that would help. It doesn't at all
I have problems with pain on the back of my right elbow during exercises involving the triceps due to overloading with dumbbell triceps extension. I found this video: ua-cam.com/video/7Q-VrNGgM2U/v-deo.html which matches my problem well. I have started to train dumbell overhead press and pushdown with rope with light weight and it seems to be helping slowly but surely. I will also try some of the other exercises in the video eventually. I have more faith in this training than all the good advice about massage, ice and other silly exercises that only relieve the pain for a short while.
@@jantelow interesting video. But my pain comes from the tendon of my forearm muscle connecting at my inner elbow.
#squatUclub
Stevenson - you're todays winner! Email me at SquatUniversity@gmail.com with the title "SquatUclub UA-cam winner" and we'll get started
#SquatUclub