Exercises for Tennis Elbow (Lateral epicondylitis)
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- Опубліковано 8 лип 2024
- Time Stamps ⏱
0:00 Intro
1:07 - Exercise 1 Wrist Extension
2:52 - Exercise 2 Wrist Extensor Stretch
4:01 - Exercise 3 Wrist radial deviation
Tennis elbow, which in the medical world is referred to as Lateral Elbow Tendinopathy (LET) or lateral epicondylalgia, is one of the most common elbow injuries. As common as lateral elbow pain may be, it can be an absolute nuisance to treat and live with. It doesn’t just affect and cause pain with a tennis backhand but also shaking hands, grabbing dishes, typing, gripping, writing, and you name it. In this episode, you’ll learn our favorite rehab exercises for this issue.
The exercises in this episode include:
Wrist Extension. Isometrics are a great starting point and low barrier to entry when dealing with elbow pain. Begin in slight wrist extension while performing these holds. You can progress into isotonic exercises, meaning you are performing the exercise through a range of motion. As you feel comfortable you can further progress by using a load, shown here by using a dumbbell.
Wrist Extensor Stretch. Follow along with this video for 2 great stretches. Proceed with caution, if you have a flared-up tendon, stretching may further aggravate the tissue. Try these 2 amazing stretches and let us know if you feel it in the right spot.
Wrist Radial Deviation. The ECRB muscle (the most common pain generator in tennis elbow) performs radial deviation in addition to wrist extension. Use a dumbbell, broomstick, or anything else that you would like to help strengthen this motion.
Try these exercises and let us know how your elbow feels!
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Which exercise feels the best for your elbow? Let us know below!
This pain was something I took lightly and paid for it. I’m glad I’m finally listening to my body and these exercises are part of my healing routine. Thanks!
Your explanations are excellent.
Great workout...really hit the spot.
This has worked well for me. Thank you.
Omg life saver right here! The wrist extension W/elbow twist is mind blowing!!! Keep up good work!
Glad it helped!!! Thank you so much for your support!!
You folks are so professional and clearly knowledgeable! Appreciate your work!
Thank you very much!
perfect timing.. so needed these. definitely felt some relief! thanks!!
So glad! You're so welcome!
stretch is great
Thank you helps alot
I was sent link via my doctor to help my with tennis elbow. Very useful, the pain is reducing. All three exercises seemed to hit the spot for me, but number two was more painful initially.
Did you had pain and tightness on the brachioradialis muscle??
I bought the elbow wrist and hand program late last year and it helped me a lot with my tennis elbow. Not cheap, but worth it IMO.
Thank you so much for your insight and support!
This helped me Immediately!!!
My work has caused me to experience REALLY bad pain in my Right forearm (Construction field), the only thing which helped was an elbow compression sleeve. I grew tired of it and started looking for stretches that would help. I came across your video by accident... I'm going to subscribe. Thanks again.
Thank you so much for your kind words and subscribing! We are so glad that this video was helpful to you!!
Funny and catchy! Thanks for sharing!,
Thank you, and I will give them a try. I work in home repair and did a lot of hammering on a job last Spring that created pain. Hammer curls elicit the pain, and more recently, lateral raises. Thanks again.
Yup that work sounds like it would end up with some elbow pain! Let us know if the exercises are helpful!
@@ThePrehabGuys I will. Thank you
While performing these during the video, I felt some relief. I work in the oil field industry as a floor hand, is there anything I can do and perform the job and get some relief without medication?
Hi great content … Is tennis elbow and golfer’s elbow pain are same … can we follow the exercise mentioned in this for golfer’s pain
A Stanish protocole is very good: excentric work with the wrist + stretching of the wrist with folded fingers
Traitement by shockwave machine is very efficient but very painful
Thank you for your great insight!
Is it normal on isometric stretch that pain refers to upper arm? I also get inflammation at base of bicep near elbow crease in supination. Feels like bicep is flexed or firing. Any suggestions?
Great video, but how many sets and reps?
If you’re already injured, how do you know when to start doing the exercises?
Hey mate, I believe most of these exercises strengthens brachioradialis rather than tendons of lateral epicondylitis (tennis elbow)
Iv got tennis elbow and I change only one thing. A start doing one excercise:
Resistance band Bicep Reverse curl
Great!
My forearms are way over worked from my occupation! Would this still work even though I'm putting more work to them?
A very helpful video. Thanks. Can you suggest number of reps for exercises and stretches? X times a day?
Appreciate it! Stretches can be held between 30-60 seconds, 2-3 sets multiple times a day. Strengthening exercises can be done ~2-3x/week, 2-3 sets, 8-12 reps!
Subbed. 👍
Welcome to the family!!
ok and what if i get pain over the elbow doing diamond pushups or tiger pushups?
Thoughts on BPC 157 for this issue?
This is great info! --- but is it possible to fix the misspellings & wrong words? Such as "radical deviation" instead of "radial", etc.? Thanks.
You are correct - it is radial deviation, thank you for catching our spelling error!
how many sets and reps can we do on these exercises ?
Thanks for this video. Do I need to stop doing any other exercises(like over head press, pull ups, squats with barbell, dead lifts.. etc.) until this issue (tennis elbow) get fixed. If I do any bicep exercises with dumbel, again issue reverting back with more pain. Any suggestion much appreciated.
Thanks
Ravi.
Hello! Thank you for your question! Here is a detailed article all on the topic we wrote. Hope this is helpful and best of luck!
theprehabguys.com/tennis-elbow-prehab/
great video how many sets and reps can we do?
A good rule of thumb is 2-3 sets of 8-12 reps! Enjoy!
👍👍
Thank you!
Can you guys do one for golfers elbow? please
theprehabguys.com/how-to-treat-golfers-elbow/ check this out!
Great video, but how many sets and reps? Thank you!
Generally starting with 2-3 sets of 5-12 reps depending on tolerance is good and progress from there!
I have an 8-m.m partial tear in ECRB, would you recommend a plasma injection (PRP)?
Hello! Unfortunately we are not allowed to answer medical questions on this platform as it is illegal. We would suggest following up with a trained healthcare provider who can give you the best treatment options for you specifically. In the meantime, here are some resources from our website in regards to PRP as well as tennis elbow. Hope this is helpful:) best of luck!
theprehabguys.com/biologics/
theprehabguys.com/tennis-elbow-prehab/
Did you end up getting the injection did it help??
Looking for help/advice for distal bicept tendinopathy...
library.theprehabguys.com/vimeo-video/distal-biceps-tendinopathy-information/ check out this to learn a bit more!
You did not specify one thing: how often and for how long do we do these exercises/stretches in order to heal/cure tennis elbow? I have been told tennis elbow is for life; it cannot be cured, unless one stops being active completely. I refused to have the injection (cortisone) suggested by my doctor, as it is only a temporary relief. So, is your demo here just aimed for relief or for 'cure'? Thank you.
Here is an article for you to learn more!!
theprehabguys.com/tennis-elbow-prehab/
How many days should i continue doin this to see the improvement?
Will this pain travel to shoulder joint? Because for my case its start with tennis elbow 1st and now both joint are pain TE and shoulder😔.
Some of these exercises are uncomfortable, but I assume that’s
Coz I have tennis elbow? I’m guessing these exercises will become more comfortable as they are done more frequently and the symptoms subside? 😁
You may have some slight discomfort with these exercises and that is typically normal but we don't want pain. Stay consistent with them and respect where your body is at!
What about hand grippers?
Hand grippers can have a time and place for strengthening the muscles that are involved with tennis elbow but very dependent on the specific case!
@@ThePrehabGuys thanks
Quick note: Exercise #3 says "radical" deviation instead of radial....
Thank you for letting us know!
I love these corny intros that seem like a 70s pornshoot scene.
haha. We take pride in our intros.
@@ThePrehabGuys Pride? are you LGBTQ if so I will not watch video