10 Best Tennis Elbow Exercises & Stretches - Ask Doctor Jo
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- Опубліковано 30 кві 2024
- Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video shows you my favorite stretches & exercises for tennis elbow. Buy a printable worksheet with the Tennis Elbow treatments in this video here: www.askdoctorjo.com/purchase-...
To start off, soft tissue mobilization (STM) can be very beneficial for tennis elbow. This is not rubbing the area, but you are actually mobilizing or moving the tissue around to help break up adhesions and scar tissue.
Next stretching the inside and outside of the elbow helps. Wrist extensor stretches and wrist flexor stretches will help loosen up the area. Stretches in general can be done with a 30 second hold, 3 times.
Then working on AROM and strengthening for wrist extension, radial/ulnar deviation, and pronation/supination will help decrease the inflammation and improve motion.
Finally a towel twist is a great way to strengthen the muscles as well.
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10 Best Tennis Elbow Exercises & Stretches:
• 10 Best Tennis Elbow E...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
Buy my printable worksheet with these Tennis Elbow treatments at: www.askdoctorjo.com/purchase-tennis-elbow-exercises-stretches-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ua-cam.com/users/askdoctorjo*
Thanks for making this worksheet available. Since during the quarantine of 2020 I will not be getting an ortho appointment...I will have to heal myself. Stay safe and healthy!
I have practiced according to your guidelines and get benifits.
How can I pay? If I want to purchase. Please tell..
Are you asking about the worksheet? If so, click on the link in the above comment, and it will take you to the page to order one.
Thanks DoctorJo, I've had shoulder trouble for almost a year until I came across your videos, it's mostly sorted out now thanks to your shoulder pain relief stretches. Started a couple of days ago with your tennis elbow exercises, the reduction in pain and irritation already is remarkable. Thanks for taking the time to do these.
You're welcome. Glad they are helping.
This video helped me get almost immediate relief from my disc golf elbow soreness.
I feel no word of gratitude is enough for your advice and demonstration. Want to say a BIG THANK.❤️
You're welcome.
This is going to help alot. Im a window washer and really needed some exercises to help my elbow. From what ive ve read its a minor injury and its healing slowly but this should help. Ill stop if it does not.
Thank you Dr. Jo, Really appreciate you and your knowledge and your willingness to share. Blessings!!!
You're welcome, and thanks!
Thank you Dr. Jo, watching this video alone already relieved my elbow pain quite a bit but I will do the exercises for sure. It was a lot of pain I had.
You're welcome.
This was very helpful. I was moving some chairs yesterday and this pain came in my elbow! Never experienced it before and your exercises are really getting to the source of the pain. I hope it’s gone soon.
Dr jo over here saving so many of us from months of pain without aquiring crazy medical debt! Thank you so much Dr jo! I've been crying in pain and sleepless for 4 nights. You really helped me.sooooo much!
You're welcome! Glad it helped.
Thanks Dr Jo,
I’m a Landscape Gardener and have developed tennis elbow from using blowers, brush cutters & hedge trimmers all day everyday. These exercises have helped me so much. All the best from Australia
You're welcome.
I work in a roof tile factory picking up 4-5 kg tiles with one hand and throwing out the bad ones over my shoulder). Thanks for posting this!) Love your back twists too!)
You're welcome, and thanks!
Thank you for the breadth of exercises and I like that you showed to start off with lighter weights/soup cans. Fingers crossed on a speedy recovery with the help of these exercises.
You're welcome.
I love the exercises !
Really helped me, thank you ma'am
You're welcome.
Thanks Jo, I don't have any such issue, still watching
You're welcome :-)
Lucky
Thank you Doc Jo this will help a lot i will do this everyday.Have a nice day😊
You're welcome.
Have these helped?
Hi Doctor
Can you tell me exercise after elbow dislocation?
THANK YOU FOR THIS! I play guitar and have been dealing with "Guitar"/Tennis Elbow for a number of months now. I immediaty felt relief after trying some of these stretches! 🙏🙌
You're welcome!
@@AskDoctorJo is a 2 week break a fair amount of time to rest before picking back up again? Thanks again!
It really just depends on how severe it is, so I don't know since I can't evaluate you. It's definitely best to slowly progress back into it.
im a guitar player too and its killing me. i had to stop playing for 1 month but it has come again and worse than before. :(
@@marcpompette7431 how do you feel now and what exercises did you use to get rid of your tennis elbow? Mine won’t go away
These are a life saver! Thanks a lot, Dr. Jo
You're welcome!
Have these exercises fixed your tennis elbow?
This video has really helped and very quickly, too. Thank you very much
You're welcome.
Thanks Dr. Jo
You're welcome.
Love the drawing and thank you for the exercise
Thanks, and you're welcome.
Thank you so much 💓
You're welcome.
Thanks - super helpful!
You're welcome!
What a wonderful and easy to follow instructional video! You made it very entertaining with your pleasant personality, and of course, your pup! :-) Thank you for sharing this!
Thanks, and you're welcome!
This is an incredible resource. Thank you for doing this!
You're welcome!
hello dr jo...i just started cycling dec 2019...sometimes when i started riding i can feel the tightness of the muscles in my arms and especially in my legs...during long rides i can't really perform particularly in climbs. What exercise do i need to do to strengthen my legs? I feel hopeless sometimes. Thank u!
Thanks Dr Jo...will try these exercises for sure...having pain for the last few days...was looking for some exercises...will let you know if it helped..take care.. 👍
You're welcome.
This is really useful Dr jo! Thanks a lot!
You're welcome!
Thank you Dr. Jo 😊🙏🙏🙏
You're welcome.
Hi, thanks for these exercises...will surely try them..Have a question - I have slight pain which got triggered after a gym session...though the pain is not that bad...once I try these exercises and if the pain subsides...can I continue with weight training, hope it doesn't cause any further damage. Would appreciate it if you can share your advice
Thank you so much Doctor Jo! This helped me so much with my arm pain :D
You're welcome, and thank you for your support!
Brilliant video, once again.
Thanks.
Thankyou doc, i really hv a vry bad tennis elbow, can you pls tell me for how long do we hv to do these and how much rest we need or else we can cont. playing!!! Thanks!!!!
Hi Doctor Jo,I have several issues with my spine including annular tear. Currently I am stuck in pain with bilateral tennis elbow. I chanced upon your video and now i have no words to thank you enough.Peace and Joy to you and viewers. From India.
Of course subscribed
Thanks, and you're welcome.
Hi Dr Jo 🙋🏽♂️
Thx for all the great content. I’m a former college athlete and I’ve been dealing with my first experience with tennis elbow/tendinitis since early June 2020 and I wanted to know from you how long does this normally last for?
is it still ok to shoot hoops at the park or would you recommend staying off of it for a certain amount of time? And is doing leg lunges still ok too or would you recommend not lifting at all?
Ah a fellow hooper tennis elbow got to me too :(
Bro 2 yrs passed for your comment how are u now buddy and i just wanna tell you that I'm suffering from Tennis Elbow now what did you do bro ima hooper too i wanna get to the D1
THANK YOU
You're welcome.
Thank you so much!!
You're welcome!
Thanks Dr. Jo, these look very helpful! I've been having some tennis elbow pain for a few months after overdoing the yardwork during Covid Lockdown. I've been wearing a brace on my forearm to ease the discomfort. Question: when doing these exercises and stretches, should I do them with the brace on, or off? Thank you!
You're welcome! It's best to do them without the brace on if possible.
Thanks Dr. Jo!
Hi Doctor,
How many times we should do each exercises.
How long does it take to recover pain if we follow your exercises regularly.
Thank you so much. I actually have Dog Walkers Elbow similar to Tennis Elbow and these are helping!!
You're welcome 🐾
Best
Can you do these exercises if you are in s lot of pain? Thank you
Hey doc , can i do these exercises for RCL injury also ?
Thank you 😊
You're welcome.
Thanks so much it's really helped
You're welcome.
Can you please tell me how many repetitions I should do with each exercise. Thank you so much for your videos!
You're welcome! It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: ua-cam.com/video/Uo2Bz7F339I/v-deo.html
When doing push-ups or other similar workout, the palm of my left hand is always in front of my right palm (not aligned). I don't feel comfortable when I try to align them. Will it have a bad impact for my body if I keep doing it unaligned?
Thanks it helped me a lot
You're welcome.
How often should you i do the tennis elbow stretch?
How many times per day should I do those exercices?
Thank you
You're welcome.
Thank you for the videos. This is the second time I have had tennis elbow. Once in each arm now. I lift weights and exercise 4-5 times per week. Is it overuse causing this or incorrect grip on the dumbbells. Would weightlifting straps help prevent this? Thanks again!
You're welcome. It really could be coming from either. Since straps are pretty inexpensive, they might be worth trying.
Thank you ! You really helped me! Greetings ffrom Greece!
You're welcome!
Thanks
You're welcome.
Thank you for this video! I believe I have tennis elbow, but this helped with the pain!
You're welcome!
Great video, Thanks !!!
You're welcome!
Hi I should do ice compression or hot compression? Got diagnosed 7 days ago
Mam would these exercises are beneficial for internal elbow injury ??
I almost never comment on UA-cam, but because of the results, I am happy to say thanks for your help!
You're welcome!
thanks for the excercises. i have inflammation in my right arm. i was told to look up excercises for tennis elbow stretches.
You're welcome.
@@AskDoctorJo 👍
Super thanks
You're welcome.
Lovely dog, best pal! Thank you! My elbow hurts like hell, hopefully this'll help.
Doctor Jo keeping my joints safe for months now for free. We need to keep this lady safe
😎
Nice explianation very usefull matter thank you Doctor Jo.
Thanks, and you're welcome.
Thank you mam , I really had a pain for it in a little age
You're welcome.
I also have pain in the lower part of the elbow. How to treat it? Please advise
I have bent in arm as my elbow joint broken by accident and use of needles to fix bone,now i am unable to stretch arm.please help me to sort out this issue.
Doctor Jo I have Tennis elbow in left arm with Cervical Radiculopathy (C3-C4 and C4-C5 reduction). This problem will be sorted by exercises Or not because sometimes it becomes very painful and my pain circulate in my whole left arm, shoulder, back and neck
I loved this and thank you so much Dr Jo! I’ve appreciated many of your videos over the last few years. A little over a year ago I noticed right tennis elbow symptoms. I tried ice and wish I’d done your exercises then! My PCP blew me off when I asked her and now my elbow gets stiff occasionally and there is a def click inside when I extend my arm. Thank you! Your exercises made my elbow area feel better!
You're welcome!
How do you feel now after doing the exercises more
How often should I do these? I’ve seen some say daily and others three days a week.
Hi doctor..do I need to buy any forearm streching exerciser to be relieved of tennis elbow pain.
Hi, can I wear the elbow band while doing these exercises or should it be removed?
Thanks for this video I've been going in 2 months now with the tenderness I no longer have pain on the nerve part but still swollen
You're welcome.
Thank you for sharing the exercises. I strained it stripping wallpaper off two walls, three weeks ago. How often would you recommend doing the exercises please?
You're welcome. Therapeutic exercises can be done 1-3 times a day.
@@AskDoctorJo thanks so much for replying so quickly!!! I will do that. I'm in agony so fingers crossed this will sort it. Thank Dr Jo. Best regards, Tracey, Wales, UK
@@traceymorris3597 did you recover?
@@euroniard3417 it's still not right no. I did it in October and it's now been 6 months
it is great . thank you very much
You're welcome.
Great video. How many times a day can I do this? I've had tennis elbow for over 4 months. It is really annoying and painful
Many of of my joints crack all the time but without pain what should i do??
Very good exercise
Thanks.
Thank you. I hope it works
You're welcome.
Hi. Thank you so much for this video. Is it normal for the pain to start in the elbow joint then after exercises go down to wrist and upto shoulder?.
You're welcome. It's possible since the muscles at the elbow go into the wrist and shoulder.
Love sleepy Kali!! I understand why she liked to watch the portrait of herself it’s beautiful!!
Kali says thanks! It is so beautiful. Such talented people out there.
Nice, but how many reps and how many sets and how often should you do it???
Hello i am from karnataka i have joint pain in my Elbow and I have swelling in my Elbow please say what to do for this
How many reps should we do for these?
How often should these be done with tennis elbow ???
Hy how long doing this exercise at day?
How many repeats shall I do for each and how often?
Just tried this first time and will see how i get on..how many reps?
thanks,,,,,,
You're welcome.
Hello if you have weakness in gripping and forearm along with the outer elbow in pain is this all related? And can you perform these stretches while still in pain? Doesn't hurt while reating!
Answering late but yes. The weakness in grip is related. It can even be related to shoulder issues and neck.
How long do you hold each stretch? Starting this today. Thx for the video. Dog is adorable 🥰
You're welcome, and thanks 🐾 Stretches should be held for 30 seconds, and repeated 3 times.
my arm goes numb at night, any sugestions?
Hi great video. Thank you. How often should you do these ?
Thanks, and you're welcome. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
That's great . Thank you so much. These videos are hugely appreciated :)
Hey, tennis elbow for first time, a month or so in, been trying few things cross friction, ice, heat, stretching etc cant go to physio bc of covid 19 they are closed. Throughout my research no one tells when to start doing these types of excercises. Or when to not. When doing eccentric excercises for me right now causes some pain. Should I keep going? Should I be feeling any pain during? Bc not sure if feeling pain making it worse. Should it hurt during exercise?
Some private physios are doing video consultations so it’s worth looking them up. I’ve been doing video consultations for my tennis elbow and it’s much better. And it was way cheaper than normal private physio too.
I like these exercises. Thank you 😊. I only wish it was a full workout. It’s annoying to keep pausing it and restarting it. But again thank you!
You're welcome. I have many realtime/follow along videos. You can find them here: ua-cam.com/play/PLPS8D21t0eO93jgHPXX-vlT5wIc9ZfRYf.html
how many times a day can you do these? Thank you!!
You're welcome! They can be done 2-3 times a day.
Thank you so much. Very helpful. Will start from today.
You're welcome.
Doctor i m suffering frm tennis elbow last two months.can these exercise cure my prblm?How many times i hv to do these exercise?plz rply
I have case of this disease duration : 2 weeks it’s okay to use ice pack ??