FIXING GOLFERS ELBOW (5 PROTOCOLS)
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- Опубліковано 11 чер 2024
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PART 1 - REST - 1:23
PART 2 - MOBILITY - 2:41
Spiked Lacrosse Ball: amzn.eu/gV91slT
Forearm Smash: • Golfers Elbow - How To...
Wine Cork Technique: / btpgvdsanfu
Self Massage Release: • Effective Self-Treatme...
Wrist Flexor Stretching - 4:51
PART 3 - MOVEMENT - 5:40
Vasculature Role In Tendon Healing: www.ncbi.nlm.nih.gov/pmc/arti...
Isometric Movement: / bryzbc0bcki
Theraband Exercise: • Golfers Elbow Exercise...
Twist Exercise: sites.google.com/site/healgol...
Wrist Curl - 8:04
Heavy Slow Resistance Training: drexelmedicine.org/patient-ser...
Novel Wrist Movements: • Wrist Prep For Handsta...
Wrist Extensor Work - 9:02
EXAMPLE ROUTINE - 9:14
PART 4 - BLOOD FLOW - 9:56
Ice vs Heat: / br01s2mhvhu
Ice + Heat Method @ 10:30: tim.blog/2016/08/17/the-secret...
Voodoo Floss Band: amzn.eu/iFy79JA
Elbow Voodoo Floss: • Bench dip pull up elbo...
PART 5 - SUPPLEMENTS/NUTRITION - 11:50
Anti-Inflammatory Foods: draxe.com/anti-inflammatory-f...
Fish Oil: examine.com/supplements/fish-...
Turmeric: examine.com/supplements/curcu...
Bone Broth: nourishedkitchen.com/bone-broth/
Traumeel: www.traumeel.com/
Ido’s Post: / 382186468490006
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See you in the next video! - Спорт
Back to the tutorials. Hopefully, anyone struggling with an injury has something to take away from this. If you have any questions, let me know :)
Hey Tom Nice vid,Special Problems need Special Treatments !!! With that Kind of work you do for your Ellbogen you have to be very Patience!Good luck
Thanks dude :)
Hi Tom, how did your recovery play out after this video? Did you do a follow up video by any chance? Thanks for this video. I've got golfers elbow and swelling across the belly of my both forearms from tearing my pronators (I believe).
Tom did this routine help you? If it did, how long have you been doing that? I have the same thing in my right elbow from chinups :(
Hi Tom. How did you train whilst you had this injury? I've been in rehab for 2.5 months with very little progress, just lots of losses. I find static holds, such as HS or LSit are also off the table, and many floor exercises need to be done on forearms. So chest & Arms are shriveling away. Any tips or insight would be greatly appreciated. Thanks for the awesome content over the years
I know this video's somewhat dated but man you deserve serious props for this. Everything from the information to the sources provided makes it supremely easy for people who may have this injury take the appropriate steps to address their condition. While I'm at it, I need to give you a shout-out for everything you do in general. All of your videos are super informative, while still being presented in a clean and easily digestible format. Will always be a subscriber and will always recommend your channel Tom!
Thanks for your effort and the great information Tom!
This video has been a godsend to repairing my golfers elbow. Tom you should plug your shop for the other items more often, didn't know you had resistance bands in there or I would've bought them from you instead of amazon.
Very informative. Currently dealing with both golfer & tennis elbow in right arm and golfer's in left. Ton of inflammation. Will be using this protocol to hopefully have me back to as good as new really soon. Thanks!
Omg i have the same man, did u cure it! And how? Did this work?
Hey, thanks for the information. That was quite comprehensive and helpful.
I have chronic golfers elbow and it's really debilitating my training so looking forward to trying these many thanks.
Good video. Thanks for posting this.
Hi Tom, really great video, just getting started with this and your program and instructions are really clear and helpful. In your overview at 4:32 you mention a shoulder mobility routine that you do 5-7 days a week and you say that you cover separately in another video, but I don't see a link for that in your list of links...would really love to see that...thanks so much!
Gosh.. I need to step up my therapy game .. thank you
Best video in golfers elbow! Thanks a lot !
These are great tips, I have also seen success with gua sha on both tennis and golfer elbow. It isn't pleasant but is a novel way of increasing circulation to the affected area.
Great info, thanks 👍
Hi Tom, great vid! I wanted to ask, will you share your shoulder mobility routine in a future video, or did I miss the link in the description? Thanks!
Very informative. Nice to see you putting so much effort into making of these kind of videos. :)
Thanks! Production is going up hopefully :)
Great advice. Thank you!
Finally some tutorials! :D You seem to get really in-depth with the rehab methods! My request for the next tutorial is V-sit progressions, drills, mobility, and flexibility. I have watched and read several tutorials on the internet and YT but your tutorials always are more in-depth and detailed, for example the bridge and HS tutorials come to mind. All the best to healing your bilateral medial epicondylitis! :)
Wait til next week ;) V-sit is an interesting one, basically all mobility if you want a quick tip. Focus on Jeffersons, lower back/obliques and lots of compressions. @BarHobbit on Instagram is currently working towards manna and posts lots of useful stuff :)
Hey Tom, thanks for the video. I`ve been struggling with this for a long time now. Recently I have been slapping my elbow for about a minute or so to increase blood flow and doing Russian pushups which has made a huge improvement.
Interesting, bit more of a low maintenance protocol haha :)
1. Great videos! 2. At the moment I'm suffering from golfer's elbow, too. Quite the timing you got Mr. Merrick. 3. All the best for your recovery from Kiel, Germany! Cheers mate! :)
Ah the struggles.....such a bitch of an injury. You too good sir!
OMG finger stretching is working great. Thanks a million 👏👏👏😘
Never fail to inspire. Valuable. Thank you. I see you have upped your game with a table of contents with video times. You always have lots of goodies in the description, showing off your dedication. and hard work. (makes the rest of the slothful content creator sluggards look bad, ha ha ha) Also I learned a new phrase, "Whistle stop tour." I love it. Prayers for recovery. Great job as always.
Tried to pack it full of juicy info. Thanks as always for the support dude :)
Very informative, thank you!
this helps so much
Any update on your golfer's elbow?
Great video! I think the toughest part of any rehab is the amount of time you need to spend daily on rehab as well as the consistency. What i have found is if you do it for a couple of days and you are not noticing much difference you start to lapse or even give up on the rehab. You really have to stick with any rehab from my experience and yes it can take a long time in some cases like weeks/months, but it will eventually work. The worse your injury the longer it will likely take.
Great video! Probably one of the best regarding golfers elbow. How is your elbow now and can u do an update video?
I'm three weeks in with this naggin injury and I want to get rid of it asap...
3 months later a hell of a lot better. I am making an update video soon. Unfortunately, with this sort of injury, it just sucks and takes time.
Tom Merrick good to hear you made improvements!
What would you recommend for someone who just got the injury? Would u recommend staying out of the gym for a few months and following all the protocol you mentioned until it's completely healed?
I'm currently doing all the stretches and eccentric work without a lot of pain. I also just purchased the flexbar, I hope that helps.
Any advice would greatly be appreciated!
ty, def will try it out !
Hey Tom,
Did this routine fix your golfers elbow? Is there anything you would have added or avoided if you had to do it again?
Thanks in advance.
Hi Tom, I have been suffering from Golfers Elbow for a number of years now. I found your video interesting and informative. I notice it was several years ago. I'd be interested in knowing which techniques you found useful and how the recovery went in hindsight. Was there anything that was a revelation in recovery?Thanks. Mark
try gua sha
This was VERY timely! I am resting, stretching, exercising, icing, but now I know to add heat and to use the cling wrap at night when I put on CBD oil and other ointments. Looks like I will be having a cortisone shot this coming week though. I am over 7 weeks and my inner elbow still tweaks a bit. What do you think of cortisone? Do you think after two months it is appropriate. And how long do you think I should rest after the shot? I just obtained some gymnastic rings and I am anxious to start working with them. Mahalo for your answers. I look forward to hearing from you. Btw, I am much older than you, almost 71 so I probably heal a bit slower. However, this is the first sports injury in my life and it did not really happen doing bodyweight exercises I just tweaked it the wrong way one day. I have been doing some push exercise but definitely no pull-ups. And I was able to do 13 clean pull-ups with a nice arm extension and quiet lower body with my head up over the bar until this happened. Quite discouraging.
Heat, topical anti-inflammatory and cling film is a great combo. I wouldn't recommend cortisone shots as it actually prevents the signal that is needed for repair, although it will mask pain temporarily. I would carry on training but avoid anything that causes pain and try to balance as much as possible. It is worth either assessing yourself or visiting someone in person to assess the root cause of the issue. Golfers elbow is a symptom of an underlying issue that has to be addressed. Rest up, recover and come back stronger. Just gotta embrace the suck for a few months :)
I need these tips. I've taken 2 weeks off from pull-ups due to that inside elbow pain. My flex stick arrived today. I hope it helps.
Hi, did the flex stick work for you?
i want to specially thank you tom because 1 month ago i've written a message about pronated teres and you've replied it. guess what? finally your advice and video helped me to fix this. i tried a lot of things but only this one worked. :) so i decided to ask a favor again i have chronic levator scapula and sternocleidomastoid pain but only right side. which exercises would be effective in your opinion ?
I get severe pain in my elbows from working from home on a laptop and particularly using my phone. I think it's just the position of my elbows. Not sure if its tennis/golfers elbow but I'll try some of these out
Nice man! Came at the right time. Been dealing with a nagging wrist issue - was actually using the heat contrast as I was watching this haha
Ah that sucks, bodyweight stuff gives your wrists a beating. Good luck with your recovery :)
Cheers man, you too! :)
This is so much work
Great video tho
I’ve noticed that I’ve always done pullups, rows, deadlifts with no elbow pain, but it’s only when I introduced handstand, hspu, planches and any rings work (all of it, even pushing motion) is when I actually get golfer’s elbow....guess I’m not meant to do gymnastics training hahaha, also, for going back to pulling training I used lifting straps....I know...kind of not ideal, but helps with my training while recovering from it
Do you have limited wrist extension mobility?
Im also dealing with golfers elbow and it sucks :( This will help a lot. Thank u and keep up the good work!!
good luck with your recovery bro :)
Hi Tom, thx for the vid. Super helpful! Do you think you will be up for making a series out of this for common injuries, i.e knee pain, lower back etc? Thanks!
This just happened to me because I went ham on a grip strength device for a few days...frustrating.
I had golfer's elbow on my right side 5 yrs ago, now I got on my left. My first it happened gradually but I ignored the signs, this time it manifested pretty quick. I will try your method and stay away from chin ups in the future.
good video but you failed to mention something huge which is the differene between TENDONITIS of the medial epicondyle VS TENDONOSIS of the medial epicondyle. It makes a fairly big difference in what you do to treat them depending on what it is The vast majority of pathologies that affect your elbow fall into two categories- tendonitis and tendonosis. Tendonitis is an inflammatory condition arising from acute aggravation, e.g., gardening or scrubbing holds for a number of hours when you are not accustomed to it. Tendonosis is a degeneration of the tendon cell itself, arising from microtrauma inflicted by a muscle that is too strong. Tendonosis may be preceded by tendonitis-one morphing into the other- or it can occur separately. Unfortunately, most get diagnosed as tendonitis when they are actually tendonosis. Weighted eccentric ONLY wrist curls and eccentric ONLY PRONATION with an engineers hammer or something if the culprit is the pronator teres. Just trying to save you a shit load of time and false hope good luck
Thanks for the information. I didn't think the differentiation was worth going into and clearly, I'm no physiotherapist or the like so wouldn't consider myself qualified to give that sort of diagnosis. I'll take that into account though, thanks!
There is no need to isolate the eccentric btw.
-Skinwalker- why would that be?
Its also good to combine the contrast (hot cold) therapy with arnica just afterwards. It gets absorbed waaay quicker with alll that blood on the inflammated part. Bless
Seems rare to get this in both elbows at the same time but I am also experiencing this at the moment! Do you know how common it is and how to prevent the second elbow becoming injured?
A lot of these protocols have minimal effect the most important are the tissue work and eccentric work.
pretty much all of my recommendations except supplements are focused on tissue work and rehab movement....
Hello dear would u tell me about the oil u have been used?thanks
Still struggling with golfer's elbow after over a year :( it barely hurts at all but when I train or lift something or even just ride my bike it gets aggravated. There's also a hardened knob right on top of the tendon that's really visible. I even had shockwave therapy - didn't do anything. I'm desperate here :P
Same here man :/ its been over a year now and slowly healing, well get through this.
so is it fixed now ?
@@marlon1be Hey man! The hardened knob massively reduced in size and I've been pain free for about 3 months now. Unfortunately, I felt a slight pain in my left medial epicondyle just two hours ago. This time however, I'm much better prepared to tackle the injury before it'll worsen significantly! What worked for me was fascia massage of the forearms with a lacrosse ball, stretching the flexors and extensors for 2-3 minutes at least once a day, hanging from a bar and performing eccentrics with the Thera Flex Bar to strengthen the forearms! Good luck with your recovery :)
Had the same problem from increasing volume too quickly in my handstand training. I was also drinking copius amounts of coffee. Rehab didnt matter. I did all the same exercises in your video but once i stopped drinking coffee for a week any pain in the injured area ceased.
Yeah, basically the same here. That's so strange, thoughts on the mechanisms behind that?
What's ur take on using elbow straps during training?
I feel pain doing bicep curls and chin ups ,and my elbow pops when i do this position of curl. Do i have this problem?
Was really making good gains in my calisthenics, now I'm pretty sure I have golfers elbow. Took a month off still need more time is there anything I can do for mass maintenance? Can't do pull ups or push ups. Should i take more time off and just rehab or is there anything i can do for strength and mass?
Hows your rehab going? I had to fully quit training at even supporting a bar when squating aggravated my forearms. Also dont overlook your pronators.
@@MrJ13R did you recover if so how long did it take and what did you do? The exact same thing, even squatting supporting the bar hurts and picking up plates hurts.
How much of this could help with wrist injuries? Been dealing with it for years now. Would love to be able to start training again but haven't found something to fully heal them
Definitely, a lot of the principles can be taken over. When coming back from injury be sure to load progressively. Jumping straight back in is a good way to reinjure. Good luck :)
was this causing you clicks when curling?
i hope now you have completely recovered. what do you think about pronated teres tom ? if i apply this steps would it be helpful for my pronator teres muscle, which is related to medial elbow...
I have! That was the issue for me actually, the twists are especially useful :)
Tom Merrick really... i was thinking it will not heal and i cant do calisthenics anymore but if you succeed i can do it too. İ will apply same steps in the video and more twists.
Tom, how many months did it take you to recover from Golfer's Elbow since the initial onset of symptoms?
love it! learned some cool stuff to fix my shoulder injury! nice video mate 😀🙏
Good to hear, speedy recovery for you :)
Can you provide the link to your shoulder mobility video? Or are you still working on it?
It's been up on my channel :)
Hows your recovery gone so far..? Currently dealing with this in both arms, tennis and golf! How has it been handling almost a year ago now?
All fixed but took 9 months to get there. Update video shortly :)
Thanks for the reply mate, a video would be great! feel like the info out there is so varied! If you could, do you mind talking about how you monitored progress? THats the main area i am struggling with, how you know its healing, when to start trying certain things and exercises with weight and so on. Seems like there is such a fine line between recovering and pushing it too far back to where it was originally.
Thanks heaps mate loving your channel!
Inside of my elbow hurts after I've done narrow push up what's going on
Do you recommend dropping caloric intake during this time? Thank you for this video! It seems like all of the other information on the web skips things or does not keep things in lamens terms.
surplus is probably needed for recovering from injury :)
Interesting! Do you know why?
just without that surplus it's going to be hard to have optimal recovery :)
Very Good Content ! (y)
So you personally did strenghtening movements every day? (I mean doing that hammer twist for example)
Yeah worked up to 3x10. I don't think you'd lose out for doing it less often :)
I think I have golfers elbow but I have a lump near my elbow that is painful and haven’t come across anything about lumps in my research
Something to look into for healing chronic tennis and golfer's elbow is gua sha!
Strangely enough, doing skin the cat/german hang with a pronated grip had a significant impact on recovery time of my golfers elbow. haven't had it in awhile, but i take good care of them now
Interesting and kind of makes sense. Thanks dude :)
No worries. Like yourself, I had pain in both elbows. Was climbing a LOT and also training unilateral pulling movements. You're doing all the right things, just take comfort in knowing that these things rarely become chronic. You'll come out of it stronger (and to be honest with you, my elbows feel pretty bulletproof right now because of all the rehab I did, and all the prehab I do currently before and after each workout)
What is the objective of using those oils!? Just want to understand the concept.
Marinate the flesh, lol. Rest, Myofacial release and stretching the way to go. Don't ice, no creams.
hey Tom would that work as a wrist strenghthening protocol?
I would recommend my wrist prep routine which you can grab here: ua-cam.com/video/5lStKMq5Chc/v-deo.html
Certainly throwing the kitchen sink at it Tom. Good luck with the recovery.
Everything I've got haha, thanks Andrew :)
First, very nice and informative video as always.. Really helping me right now with my golfer's elbow, just wanted to add that if someone has only got one golfer's elbow, he shouldn't just work on the injured elbow, but rather on both elbows, because overuse of one elbow is exactly what is causing golfer's eblow.
Keep up your inspiiring work!
Good to here man. It's a common injury unfortunately due to the nature of bodyweight movements. Good luck with recovery :)
My issue was from the lats when doing pull ups poorly
PRP injections are amazing for this.
I know this is an old comment but I wanted to ask a few questions.
Did you do the PRP injections?
Did they work for you?
How many did it take?
How much did it cost?
Thanks in advance brother
how's your golfer's elbow now after 4 years?
Talk about Pubalgia please!!!!
It would be short, I don't know what it is... ;)
golfer's ellbow are no joke! I'v had one during several months; then i tried tyler's twist (with a flexbar) and after a couple of weeks it was gone...now i do the tyler's twist just for prevention (search it on youtube...) it also works for tennis ellbow
Hey tom! Can i ask you why do my pain increase with pull ups while everybody says pain is increased by chin ups? Its the pposite for me.
Pretty much all bent arm pulling movement will aggravate this :)
Thanks Tom, I have been doing negatives for a week and doing some self massage sessions and the pain has decreased!! Thank you for sharing what you know.
i found out that after doing soft tissue work, the next day i have a little bit of pain, is that normal?
Hmm, probably doing it close to the insertion. Would tone it back a notch :)
That's a lot of work. I'd get so annoyed doing that every day. I like 20 minute workouts max. I don't have the patience to rehab that much. Most that I ever did to rehab my elbow was add about 5 -10 minutes of your forearm routine before calisthenics. Honestly what I think actually did the most for mine was standard body weight calisthenics with the forearm routine. My pain is pretty much gone now. Some Russian guys I do martial arts training with advocate body weight holds at various points in the movement for tendon and ligament strength, but I don't think I would do it extensively if I was already injured. Easier exercises at higher reps (20+) made me feel better than difficult variations in the 5 or less rep range. I have no scientific basis for it but my elbow sort of healed up on its own after maybe a year of moderate pain when I started calisthenics again.
Yeah, to be honest, this doesn't take that long, it's been built into my routine and I do other stuff at the same time. Interesting, I think simply avoiding aggravating movements for a while would sort most issues. High rep work with really good form to restore good movement patterns is a pretty standard approach for rehab :)
Got golfers elbow lifting heavy weights it just sucks i would not wana give up lifting.. specially since i powerlift😪
Interesting.
But what is "golfer's elbow"?
You didn't tell us!
how many times a week should i do the rehab routine?
I found 3 times a week to be the magic number :)
thank you very much, hope you are doing great!!
Update on this? Did this protocol fix it?
It did indeed, full update video soon :)
Hi Tom. I would really appreciate your update video. 9 months away from the gym slowly turns me to an average office rat :(
Just one week. ?
"There's several ways to skin the cat." Am I the only body weight trainer that stumbled mentally when he used that phrase :)?
Carl Piaf there is a fairly common proverb in Britain ‘there is more than one way to skin a cat’. It just means there are multiple ways to achieve a goal.
@@guybrushthreepwood3173 it's a less common but still somewhat prevalent phrase used in the US. But for sure I first thought he was talking about the "skin the cat" exercise at first lmao
Of course need to cut the bone with surgery, i play badminton in past and got both golfer and tennis
How long should I rest?
Hey are you ok now??
@@simplepotato3687 I has gotten better but it's still there
HA well rest is out the window, ive got my blackbelt grading this week,
my pain only comes from bench pressing mostly in my left elbow
You never recover
"And rub out ... those ... wrist... flexors..."
I had quite a few tendon injuries and and can tell you ice and heat are useless, strengthening injured muscle is completely wrong. What you have to do is strengthen other muscles to shift weight from your injured muscle to others. Most likely you just have to strengthen wrist extensors. Maybe your back is weak so you have to flex your wrist during pullups and curls to decrease lever on your back and biceps muscles. I didn't have golfers elbow but if you have any general question just ask.
Heat is actually pretty efficacious when it comes to tendon recovery whereas ice is only immediately post injury. As I recommend, the majority of work is focused around releasing musculature, remodelling tissue and strengthening antagonists. I actually caused this injury from excessive hand balancing but one arm chin training probably contributed. This seems to be working for the moment :)
I actually never tried heat but I was icing for almost a year without any benefit. My first and longest injury was my patelar tendon, I was releasing quad muscle for several months with no progressive benefit, it helped me first weak a bit but after that no further pain reduction. To shorten my story what healed me and made me go back to gym is releasing quad+Strengthening of glutes, core and hamstrings. Just releasing wont help you, releasing wrong muscles wont help you, you have to release injured muscle and strengthen other muscles to shift weight on them. You are overusing wrist flexor for sure, if you only got it from handstands strengthening wrist extensors should be enough. But I saw thumbnail on your channel "my top 3: ring pull exercises" where you excessively flex your wrist probably to lower lever on your weak back and biceps(no offense, less dominant if you will), which tells me you should strengthen your back and biceps and not release them. Good luck with recovery :)
Really had a think about this comment during my last session and did some further research. What you're saying makes a lot of sense and I think definitely contributed towards the injury. The more I was conscious of movements in the gym and even throughout the day, I noticed that I was leading a lot of things with my arm and elbow where as the scapula should've been in control. Interesting stuff. Thanks for your comment :)
I'm glad to help :)
just read DODGY ELBOWS by Dr Julian Saunders
groovy recommendation :)
well that proves that bone broth and fish oil don't have any effect if you got this condition while on them !
Nope because there is so much more to it than that. It's not a magic cure-all especially if I'm overtraining in a calorically restricted state. There is much evidence to show it helps :)
Tom Merrick I’ve had golfers elbow on/off for the past 3 years, always rest, rehab get it rid of it but it keeps coming back. Would overtraining in a calorically restricted state effect the health my tendons?
I’ve taken weeks and weeks off. Made absolutely zero difference.
it's my second week off, who's your progression?
Omg get to the point