How To Fix Tennis Elbow (Step-By-Step Tutorial)
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- Опубліковано 21 тра 2024
- Here's a step-by-step tutorial to fixing tennis elbow (pain on the lateral part of the elbow also called lateral epicondylitis).
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Fixing elbow pain requires a 4 step process:
1) Addressing joint restrictions
2) Addressing soft tissue restrictions
3) Local strengthening
4) Global strengthening/stability
5) Functional strength training
Want to learn more about elbow pain? Start with this blog article: squatuniversity.com/2019/04/0...
Research:
1) Bhatt JB, Glaser R, Chavez A, Yung E. Middle and lower trapezius strengthening for the management of lateral epicondylalgia: a case report. J Orthop Sports Phys Ther. 2013 Nov;43(11):841-7.
2) Day JM, Lucado AM, Uhl TL. A COMPREHENSIVE REHABILITATION PROGRAM FOR TREATING LATERAL ELBOW TENDINOPATHY. Int J Sports Phys Ther. 2019 Sep;14(5):818-829.
3) Bissert LM, Vicenzino B. Physiotherapy management of lateral epicondylalgia. J Physiother. 2015;61:174-181
4) Dimitrios, S. Lateral elbow tendinopathy: evidence of physiotherapy management. World J Orthop. 2016;7(8):463-466
5) Alizadehkhaiyat O, Fisher AC, Kemp GJ, Vishwanathan K, Frostick SP. Upper limb muscle imbalance in tennis elbow: a functional and electromyographic assessment. J Orthop Res. 2007;25:1651-1657
6) Amro A, Diener I, Bdair WO, Hameda IM, et al. The effects of mulligan mobilisation with movement and taping techniques on pain, grip strength, and function in patients with lateral epicondylitis. Hong Kong Physiotherapy Journal. 2010;28(1):19-23
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![Golfers Elbow [Causes Symptoms Treatment]](http://i.ytimg.com/vi/9Ajfmx7qXvE/mqdefault.jpg)
![Golfers Elbow [Causes Symptoms Treatment]](/img/tr.png)
Beautiful! I love the comprehensive approach. Thank you!
I'm a licensed massage therapist and just recently developed it in my L arm/elbow which is really annoying to deal with everyday I work. Stretching and trigger point work helped a little. Laser therapy tamped down the pain enough to function. It was too painful to do the extensor strengthening, but the joint mobilizations finally allowed me to do that without pain. I will keep with these exercises. Thank you!
Thank Doc. Great video. Best I’ve seen in tennis elbow
Thank You! Can’t wait to to try these exercises!
I will incorporate this workout. Very well explained and the demonstartion is so easy to understand.
This channel is such an awesome resource.
Already feel better after one go. Thank you so much!!
Phenomenal content! THANK YOU 🙏🏼
Amazing video (as always)! Thank you so much! Could you please make a video about forearm splints (radiating pain through the forearm when releasing grip or applying pressure through the hand)?
This channel is gold mine
What a wonderful video! Thanks for the step-by-step instructions!
BTW, for the last exercise, can we use a heavy kettlebell or dumbbell instead of a barbell (using the prone grip), or is the barbell the reason due to its instability component?
Also, please do a similar video on golfers elbow/medial epicondylitis/tendinitis too, as this seems to be more common esp. with pull ups! Thanks!
Thanks so much for all of your videos! Learn something new every time i watch! Would this same approach be applicable/appropriate for pain on the medial elbow?
I am so grateful for this video; thank you!
You're so welcome!
Thank you sir for sharing your knowledge with us 🏋️
Thank you very much for this excellent video.
Thank you so much for this video!
This is great. Again, very nice content. Appreciate a lot!
Thank you!
thx for this video, i suffer from this an was not working for 6 weeks, and then te dr did shockwave on both sides seperatly , now doing kine too , but i will do these things you did in this video when i go to the box tomorrow, you always have great vid's thanks for that and keep em coming :-)
Much needed. ❤
Thanks for making this video. Going to integrate this approach. Also, I’ve found being a mean masseuse with a massage gun using the pointed tip provides a lot of soft tissue relief.
I love your videos. The way you talk is so clear and the demonstrations are easy to follow.
Thank you so much!
Much needed it! Thank you 🙏🏾 me having Tennis elbow has motivated to go back to school for PTA, which I already have a Personal training certification through ACE 😇
You're welcome! And good luck with that journey through PTA school!
@@SquatUniversity thank you 🙏🏾
@@SquatUniversity I found your Tennis Elbow fix. I'll do it and tell you the results. Thanks
Very helpful thank you
Finally a new video on tennis elbow. Most are from like 6 years ago
Great vid! Thanks :)
Two questions:
1. Should we stop our regular resistance training while rehabbing or can we continue lifting?
2. Should we do the other arm too so that no imbalances occur?
would love to have an answer to these questions
Same here! I would also wanna know the answers to these!
1. No you don't need to stop your other exercises unless it aggravates the elbow during or after doing it.
2. Yes it's worth doing both sides, for balance and also prevention.
literally saved my arm. great information here.
Did you try it ? How was the results?
@@cosmic_boy555 Yes I do this semi-regularly and after I do it I don't feel any weirdness in my arm anymore. I think the band exercise is the most effective part for me personally.
@@yaberries thank you so much !
Thank bro for the video ! 🙌🏿
You're welcome!
Great video of all the clips I have look at this had the best explantion, instruction
thanks
How many times per week should I do this treatment?
Wow. You did one.. thank you.
You're welcome!
Hey! Just wanted to tell you that those banded exercises "joint mobilization" really help me - that's the first thing I do when I wake up. I wake up in horrible pain. Now I'm pain free. But still trouble carrying groceries and putting things DOWN, not so much up. It's been 3 months now - I know they say this is not very long, for TE, but it's been horrible
I had golferselbow for 2.5 Years :/ (
Update?
Great video. Can you do a video on how to assess and treat Radial Tunnel Syndrome.
Hello,
Hope your doing good.
I’m a subscriber and I love your videos I find them super useful you have great information. I have a pain in my elbows and firm. I follow your video and hope you make a tutorial for elbow and firm pain please. I tried many stretches that you mentioned but I still have pain. Thank you
Do we have to train the non pain elbow as well ? Cant wait to do this everyday, im rly surprised because my upper back, traps included, is my strongest back area. Thx so much for the tips
Thank you
I have been having elbow pain for years now... and this actually helped I feel way better just after my first exercise session. I will try to do this daily from now on and see if I can get rid of this problem altogether. Thank you for this it just made my day.
How you getting along?
@@nae9856 way better! I do these exercises daily and my arm is improving... It seems that way at least. I can work on my computer for longer periods now, before I just couldn't hold the mouse after a while. It's still not fixed, probably won't be for a long time. But I will get there. Now that I finally have a hope to get rid of this problem altogether...
@@hexergaming9923 thank you for sharing, wish you the best
@@hexergaming9923how are you now man I'm also experienceing this past 2 years I'm only able to workout after wearing elbow sleeves without that the pain comes back but now it's very low
@@tabishamin339 His elbow fell off and now he cant fly anymore.
Thanks for the video.. last exercise you mention probated rather than neutral grip( on the side rather than in front). Is this a progression once pain subsided? Thanks in advance
Any upcoming videos on front shoulder pain with bench pressing?
I feel like I should be paying for this content. Good shit
Very helpful. What about the order/sequence, is this super important. Also, stretches. Didn't see any. Super important I thought? Which ones. Icing the flexors?. Thank you so much.
What is the recommended frequency of these exercises? Can I do them everyday or is that too much? I’m gonna try everyday and see how that makes me feel. I’m now on my second week of 5 x’s a week and feeling better. Thanks doc🤠
how often should you do this?
How do you go about fixing rotar cuff impingement
Using the hand resistance bands and opening the fingers to strengthen the forearm extensors can help with this too
Where did you buy it my friend ? Not so easy to find out
@@Baloshz ironmind
Total total opposite. If you have bad tennis elbow do not start using finger extensors. They aggravate the exact muscles that are causing you pain. I suffered this chronically myself. Using finger extensor when you are not in lots of pain from tennis elbow is fine and is a good idea.
@@liamburns8554 What was your program to rehab this chronicially? And did you train
I have actually finally cleared this chronic pain. As I said, do not use a finger extensor when in a lot of pain. The joint and muscles are already inflamed. I weight train 6 times a week. Initially I stopped training for a week, this was hard to do but really helped. I analysed how I do all pull movements and realised I was pulling with the hands too much, rather than the back. Practise at totally engaging the back made a big difference. Lastly, back and bicep movements I started using Fat Gripz, they improved the musculature of the forearms , making them stronger and less likely to get injured. Good luck
Golfer's Elbow too please 🙂
Keep up the good work 👍
Oh nice thank you...I thought only Vick's Vaporub was the answer although it does help out a lot..thanks for the video
Thanks bro
You're welcome!
Could mid back mobility issues rather than weakness also contribute to tennis elbow?
Thank you for sharing this detailed video.
Is this routine used as rehab after the inflammation or the pain is gone?
Or can I do it when the pain is still there?
My tennis elbow originated when I did a lot of supinating (reverse cut from roundnet). Can I use the same approach for this case of tennis elbow ?
Iv had issues for the past 4 years with my wrist/tennis elbow from a boxing injury. I used to stream video games on twitch and have had to give that up years ago. My fingers used to go numb and my whole arm would just be fatigued and painful. I went to PT and nothing has really helped except pull ups and just general upper body strengthening. Now I see why if the mid trap can contribute. I'm just hoping adding more strength training will help me improve over time but unfortunately this things can take time to figure out and even more time to heal.
Maybe thoracic outlet syndrome?
I have a client whose 65 and a old power lifter. He has pretty constant lateral elbow pain but it gets worse when he does pushing movements. It actually doesnt get with worse gripping. Do you think this is the way type of pain as tennis elbow?
Hi, thank you for the videos, every single one is amazing. I’m suffering from some elbow injury, and I’m not sure what it is, I don’t feel pain but in push exercises, my elbow just fails, and I lose all strength. Might that be due to tennis elbow to?
Hi, how often should we do this?
Daily? Every other day? Twice a week?
thanx
Dear Dr. Horschig! How can I fix the triceps tendonitis pain ?
What causes tennis elbow pain? Thank you 🙏
Should this be done before you workout out or after ?
Nice
Hi Aaron, could you please do a video about plantar fascitiis ? I really appreciate dude !!
Will do!
How long do you do the farmers walk, how many days a week do you do this exercise? I have a lot of pain. How long do I do this exercise until I notice no pain? Once the pan goes away, how many times a week do I do this?
Would the voodoo floss work as well with the first exercise in your sequence?
Would this apply to treating cubital tunnel syndrome as well?
I've had chronic tennis elbow for 17-18 years. I've been hitting the gym hard for the last couple of years. Fortunately, it doesn't act up too much while doing strict weightlifting movements, but it fires off with simple things like reaching and grabbing something with an open hand. Would lifting 5 days per week still require grip strengthening?
I don’t have bar bell at home. Can I use dumbbells for single arm deadlift hold?
I always seem to get tennis and golfers elbow once I’ve been training for a while
Does this help for golfers elbow too?
Can you cover pro armwrestling injuries, with elbow pain!
So what if I tweaked my left elbow doing a strongman style axle clean and press using a switch grip left hand being the hand rotated out heard a small Crack or pop on the clean off the floor now pain in the same spot but it wraps to the inside of my forearm and not to the outside and the pain is more like 2 to 3 Inches bellow my elbow my elbow ?
I wish you were near tucson Az
So would you get strong in step 1 before moving fwd or would you work on all steps? How long do you think it would take to start feeling relief from the pain?
I have the same doubts...
My left one is bugging me currently. Curls are basically out of the question right now, but I have noticed, that deadlifts ( which are almost at max sets currently) made it feel better temporarily. I'm Def. going to use these exercises,especially since my.stomach doesn't tolerate nsaids very well.
How are you doing now?
Same with my left 1 and yea deadlift doesn't bother me either please tell me yours went away mine is especially bad today and I need good news I've had it for 4 months now
🎯 Key Takeaways for quick navigation:
00:00 🎾 Learn a five-step approach to fix lateral elbow pain, commonly known as tennis elbow.
01:07 🏋️♂️ Use banded joint mobilization to improve elbow joint mobility and reduce pain associated with gripping tasks.
02:40 🤲 Perform soft tissue mobilization using a lacrosse ball to alleviate tension in the extensor muscles of the forearm.
04:03 💪 Engage in isolated strength training with light weights to gradually strengthen the extensor muscles, focusing on slow, controlled movements.
05:27 🧘 Strengthen your mid-back muscles with a resistance band exercise to address weaknesses linked to lateral elbow pain.
07:17 🏋️♀️ Incorporate functional strength training, like suitcase carries, to progressively overload the extensor forearm muscles.
09:11 🏋️♂️ Enhance grip strength and endurance with single-arm deadlift holds, gradually increasing weight to aid in the recovery of lateral elbow pain.
Made with HARPA AI
I get outer elbow pain only after doing bicep curls. Heavy deadlifts and shrugs seem to not be a problem.. Is it really tennis elbow in this case?
Does your grip when doing pull-ups cause tennis elbow?
I ignored my tennis elbow as it wasn’t hurting that badly but def getting worse with time. Yesterday I did some cable pull throughs after deadlifting and felt like I tweaked a shoulder muscle. Felt like I needed to pop the muscle. I stopped everything and let it rest. The shoulder is twitching today but no pain. How do I fix that?
My local Amazon delivery guy is diagnosed with tennis elbow. It occurs when riding the scooter bike. Its a non geared bike so only the right hand is affected which is used for acceleration. Will these exercises help him or anymore specific that he can add?
Hi,
Can we apply those when the issue is on the medial side of the elbow (a.k.a. Golfers elbow)?
If not, what approach should we undertake? At this point im kinda able to lift, but when i fully extend my arm at certain positions, i can feel pain down to the lower part of my inner forearm.
He has videos on golfer’s elbow
How often should I Do this in a day and week?
Yesss thanks for the vid
You're welcome!
Thanks for this. Started lifting again 6 months ago for the first time in 20yrs(I’m 46). Should I concentrate on fixing this issue before going back to my regular workouts? Or can I do this in conjunction with my workouts?
Hey I know it's been 6months. Don't push through tennis elbow ever. It just gets worse and worse and will take longer to recover. If it hurts you need to stop doing it. You can still usually work around it. I'd also recommend not sleeping on your arm that is effected and also get a heating pad. Both of these will ensure that area gets enough blood to heal a bit faster. Also theraband makes something called a therabar and I found that to be extremely helpful in rehabilitation. After you are healed you'll want to incorporate these sorts of movements into your workout permanently to avoid future injury
Please do throwers elbow :)
Suffering from this right now. Working on it for weeks. For me its more the bizeps exercises that hurt the most. Might be lateral biceps tendonitis
Bicep workouts make it worst for me to, I had to stop
I’ve been doing this for months. No change.
How many times i can do this routine in a week?
Been 3.5 weeks since my te started. Cant hardly pick up my phone backhanded. When do I start exercises? Cause it hurts bad and surely I dont start exercises yet.
I did the forearm exercise with 1kg dumbbells' and next day its hurts me a lot what should i do
If it hurts to do hammer curls does it mean I have golfers or tennis elbow?
Man I am from the U.K. I suffer with this and I’ve battled to get to see my gp, ended up seeing a nurse who shrugged her shoulders and said it will go away it’s because you hurt it. Gonna try these and I’ll get back to you in a couple of weeks
how is going?
@@rotii4897 ah going great it’s improved a lot since doing these only time it hurts If I use really hurts when I over do it in weights
how many times should I do this a week?
how long is recovery typically? Are there movements to avoid during the recovery process? Other tips?
I'll tell you what the doctor told me when i first have it. Take with a grain of salt but it fixed it for me (the first time, it's come back years later 😅). Rest it for 8 weeks. By rest I mean don't do any exercises that make you feel the pain of it (apparently if you feel it get inflamed again, you've re-torn the micro tears and healing starts from scratch again). Light wrist extensions to get blood into them and quicken recovery... Again, take with grain of salt as every damn medical professional seems to have a diff opinion on it but it was a doctor giving the advice and it worked for me. Also, he prescribed an anti inflammatory to take for about a week as that apparently speeds up recovery too.
@@luker.6555 I think this happened to me. I continued toing my pull workouts minus anything for biceps since they are hit during most back exercises. I did some curls for a few workouts and my pain got a little worse. Now imma stop doing the curls again and hammers maybe cut one back exercise. Stick to the deadlift, pull up, BB row
@@Corteggy Careful with the pull ups. They aggravate my tennis elbow a lot. I had to stop them.
Had it on one arm for months and the other arm (right) past a year. I tried this among many other videos. Helped only the left arm. The knots in my right forearm would not go away. They were ridiculous and so the lacrosse ball just didn’t help. Out of desperation I began working the k it’s out at work against the edge of a round table. It truly worked the knots and I did the same in hot shower with my thumb. Continued stretching as well and finally relieved the elbow pain. I am finally pain free. I think a lot of it was the elbow healing on its own. But the edge of the table worked wonders for the knots easing the immediate pain.
The edge of the kitchen worktop is helping me.
Did A-Aron blaze up before filming?
My "Tennis Elbow" was so bad that I could not comfortably lift a 1.5 litre bottle of soda by the neck. My ONE step CURE: find any rod or tube about the diameter of a tennis racket handle about 2 feet long. Hold it with both arms extended in front of you, palms down. Use the good arm to turn the rod away from you and try to hold it back with the affected hand/arm. If you feel the elbow sore afterwards you are doing it right. Do as many reps as you like and repeat several times per day. It's the cure. I developed this low tech method after reading about using some sort of rubber wand.
Can you explain this better please?
@@flowstatelabs I am not sure I can do that. What’s not clear? Basically you use your good arm/hand to twist the tube/rod/stick away from you while using the bad one to resist that movement. Not in a static way, but allowing the rod to turn..
How long did it take till you got better doing this and also can you hit the gym now?
@@malakbedaro7247 A couple of weeks at least. But now it’s as though I never had the issue.
Thanks for this.. but just to clarify.. You mean you have arms out in front. Both hands holding the bar. The good hand tries to rotate the bar away, the other hand holds it in its otoginal position?
If so great that it worked for you, it also sounds like the technique used by THERABAND FLEXBAR (worth a google)
I think I flared this up doing chin-ups. Can you tell me a few mistakes I might be making that are causing this so I can focus on improving my form? Thanks for the great content.
One for golfer's?
Is it the same appeoach if its chronic going on 5 years? I cant do slw reverse curl with 100g without being worse the next day. Olease save my life, im literally a zombie over here. Cant do anyrhing. Typing this will punish me for an hour. And i refuse to believe im so weak and damaged that i cannot endure 100g. But im soooooo painsensitive, if fires whatever little thing i am doing. How the hell do i approach this??
Hey have you found a technique to help?
@@Silnyc_ no, life is miserable. Im mostly living as i have no arms. Physios are useless and a moneysink. Nobody knows anything. Almost constant pain whatever i do.
arm will not straighten at elbow after doing skull crushers
Did this video get mixed up with a golfer's elbow repair tutorial?
Where is the one on Golf Elbow?
I can't reverse curl at all. Feels like my arm is broken :(((