Tennis Elbow & Golfer's Elbow Pain Stretches - Ask Doctor Jo
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- Опубліковано 20 чер 2012
- Tennis Elbow & Golfer's Elbow Pain Stretches www.AskDoctorJo.com These tennis elbow and golfer's elbow pain stretches are great for relieving pain in your elbow. Most of the time the official diagnosis is medial or lateral epicondylitis, but most people just call it tennis elbow or golfer's elbow. These wrist flexion and extension stretches should help relieve the pain. Read Doctor Jo's blog post about this video, www.askdoctorjo.com/content/el...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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More Details About This Video:
Many times with elbow pain, you will be diagnosed with tennis elbow or golfer's elbow. Tennis elbow is when you have pain on the outside or lateral side of your elbow or forearm. This is when the extensor muscles of the arm get irritated and it is called lateral epicondylitis. Golfer's elbow is pain on the inside or medial side of the elbow or forearm. This is when the flexor muscles get irritated, and it is called medial epicondylitis.
These exercises will also help if you have been diagnosed with tendonitis or bursitis of the elbow, or if it is just feeling stiff or achy. Start off with your arm out and no bend in the elbow. Go gently first, bend your wrist down into flexion. Then bend your wrist up into extension. If that doesn't feel like a good stretch, you can use your other hand for some overpressure. Gently push into the direction you are stretching. You can also push against a wall for some overpressure.
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DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional. - Спорт
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ua-cam.com/users/askdoctorjo*
I am suffering from both tennis and golfers elbow, can this exercise help? if not then which exercise?
And thanks for replying everyone.
You're welcome!! I hope it feels better soon too!!
You're welcome!! I hope they help!!
🤣 yooo the intro lol. Great vid, and content. Been healing me for years with your advice. Thanks again Ms. Jo!
Thanks, and you're welcome :-)
Fun & education wrapped up in one!! How great!!!
Thanks :-)
Thank you so much, Dr. I like your guidelines. 😘😘😘
I got forearm pain about three months. Please, could you give me your guidelines?
Thank you Doctor Jo!
Celestia_Guard You're welcome! Good luck!
Thanks , very helpful.
You're welcome.
Is there anything you can do for elbow impingement?
Exactly what I was looking for.
+msoto951 I hope they help!
If you are having difficulty straightening it out, then your biceps tendon at your elbow is probably tight and causing the problem.
Try holding a weight of about 5 pounds while your elbow is propped up on something, like the edge of a table. Relax your arm, and let the weight stretch and straighten your arm. You can do this several times a day.
Good luck!!
I have a neural glides video you might want to try. Good luck!!
Thanks dr jo. I enjoyed that
You're welcome.
Thank you doctor jo, I seen a big difference straight away
You're welcome! Good luck.
Is it like a stretchy hurt, or just pain when you make a fist and flex your biceps? Do you have any other pain when you are not doing anything, like resting pain? When you say underneath your elbow, do you mean where your triceps tendon is or the biceps tendon? I will try to help you figure this out!!
Nice video useful 👍
Good day Dr. Jo. i have been into bodybuilding for about 2 yrs now, and about 3 weeks ago as i was doing lat pull downs (for the back) i noticed that as i was pulling the weights to my chest i felt something (not a pain) in my left arm radiating to my left hand, its like a cartilage or something that is i think trap or pinch ( i do not know the term) hope you can help me
thank you . It took me three weeks to find and I found you and i tried and i felt so good after stretches. I SUBscribed you. and continue to learn..
David Bardell You're welcome! I am so glad they helped! Good luck!
2019 thank you for the video
You’re welcome.
Hi there,
How many times a day we should do this exercise.
Thank you so much
You're welcome.
Love the video I had a dislocation almost a year ago and went through therapy. Luckily I regained plenty of my range of motion but unfortunately still can't straighten it entirely and still feel some discomfort when it is fully extended.
Delato Thanks! Ouch! That doesn't sound like any fun. Good luck!
I'm glad you were playing that guitar in the video, I'm a guitarist and I'm pretty sure that's where my ache is coming from. I wasn't sure if golfer's/tennis elbow applied to me
Stretching both ways will probably help. Good luck.
Thanks so much Dr. Jo, I didn't know the difference between tennis elbow & golfers elbow, but based on your explanation, I have golfers elbow. It's been extremely painful the past 2 days so I'm hoping the exercises you suggested will help. Thanks
You're welcome. I have several other videos for golfer's elbow if you want to check those out too. You can find all my videos at: ua-cam.com/users/askdoctorjo
Thanks so much
You're welcome.
It kind of depends on how deep the laceration was. Did it go into muscle? Is it completely healed...not scabbing? If not, then yes you can start gently stretching it, but don't push into pain, just to tension. Good luck!!
You are awesome thanks
Thanks, and you're welcome!
thanks good work....
PARAM ESWARAN You're welcome, and thanks! Good luck!
Thanks a lot for informative & very useful video. It helped me a lot in relieving my pains. By the way you are looking great in strange outfit...
LOL! Thanks :-)
I was literally looking for stretches because I played too much guitar hero. This was not what I expected, but I was very pleasantly surprised. My pain is now gone, thank you lol
You're welcome :-)
thanks played guitar 40 yrs ,8mths had ,now I know golfers elbow ,,,happy I can finally fix myself ,,cool video and thanks
Thanks, and you're welcome.
thank you
+J “2fingas” Windfield You're welcome!
It could be several things. When you feel radiating pain down the hand, it could be coming from your neck, chest, or elbow. I have a neural glides video that will help stretch your nerves if you think you have something pinched. Also, you might want to stretch your pecs as it could be trapped there as well. Good luck!!
Great video, thanks for the info! Two questions, if I may ask:
1. I have some tingling in my right pinky finger, is this a symptom of golf/tennis elbow? I believe I have a bit of both as I can feel tightness and pain when performing both stretches.
2. My left wrist, if I lay my palm face down, hurts on top or back of the hand on the left side just below the bone. Are there any exercises for this?
Thanks for the vids and any help you can provide!
+senorchipotle You're welcome, and thanks! It could be, but it might also be coming from your neck or shoulder. Have you had an injury anywhere along the arm or neck?
+AskDoctorJo ... Well, I think I might have had a slipped disc in the neck, but I never got an MRI
+senorchipotle That might be causing all of it.
that's superb
Thanks!
Its more so pain when I make a fist and really squeeze, so for example holding a dumbbell, there is pain, but if I were to do a bicep curl, there is no pain at the top, but there is just when I hold or squeeze a fist at the bottom portion if that makes sense! It also hurts if I rest it against something, like a ledge or table. I think its my triceps tendon, its like where the little ball of the elbow sticks out, right underneath there and around the area. It really hurts when I do skull crushers
Super video மிக்க நன்றி
Thanks, and you're welcome.
And do you might know what's causing my arm not to fully extend itself? Please help me. Thanks. I've already sent you an email through your website. Hope to hear from you soon.
Hey Doctor Joe.
Yesterday, I fell on my left arm/elbow and was swollen. I went to the hospital the same day and got a x-ray. The doctor said that there weren't any broken bones or fractures however, the soft tissues in my elbow are swollen. He gave me some co-codamol as painkillers and told me to apply ice to reduce the inflammation. Currently, I can't full stretch my arm or fully flex my arm. My arm hurts when I try to straighten it and flex it. What should I do? I need your help Thanks Noris
Noris Agbonwan If it just happened yesterday, I wouldn't try to force the movements. Give it some time to heal. You can do some of these gentle stretches, but again, don't push into pain. You might also want to go see a PT for an evaluation. Good luck!
Hey Doc! I have a quick question for you: I have elbow pain, which seems like tendonitis, as I have issues doing Tricep exercises in the gym. The pain seems to be right underneath my elbow, right where joint is. I get pains when I make a fist and flex my bicep but not when I extend. I have been icing and doing these exercises, but it still seems to be hurting. I am avoiding the clinics, because I don't want a cortisone shot. Would you possibly know what I have? Thank you :)
It sounds like something I had called triceps tendonitis. What I did was just rest the elbow and alternate between heat and ice for 2 months and I was all good.
great
Thanks.
Curls kill my old awful arms so this was a godsend thank you!
You're welcome!
That sounds almost like you have bursitis in your elbow. There is a bursa (little fluid filled sac) that usually protects our tendons from getting irritated/frayed on the bones, and sometimes that bursa gets inflamed causing bursitis. If you get a chance, check out my ice massage video for bursitis/tendonitis and see if that helps!!
Saw the video !
Glad you found them. I hope they help!
It is probably a combination of a tight bicep's tendon and scar tissue!
hope you can read my post doctor. i have a huge problem about my elbow, the thing is i can't bend my elbow after an injury due to a motorcycle accident. after the accident my elbow was twisted but luckily my friend "a sports guy" immediate done the first aid so my elbow is back to the normal position but right now. I can't bend it, it feels like a muscle is tightening inside that unable me to bend it. please i really need your advice and the right home remedies for my case. good day and god bless
Have you had any x-rays yet?
I haven't doc. but i am planning to have an x ray for my elbow next week. hope its nothing serious, i mean, i really don't want any operation procedure.
I hope not too. Good luck.
Hello Dr. Jo,
I crossfit and the pulling action is causing discomfort on my right elbow (it is not pain), but in the morning when I wake up it seems a little stiff, but I sleep on top of it, so that might be an issue. I don't feel serious pain, just a discomfort but I have stop trying to carry anything heavy and I stopped crosfitting for the time being. I saw a doctor and she recommended rest, ice and aleve, not stretches, should I wait until the elbow feels better for the stretches? She also mentioned that it will take 4-6 weeks, that seems long but maybe she wants to play it safe. Should I visit a physical therapist? I also use what is call voodoo bands in crossfit, that seems to work, and it has been promoted by physical therapists such as Kelly starret, what are your thoughts on that? I used them at first but right now I am just sticking to the doctors orders. Thank you.
Jose Chaverri Hmm. Sounds like you do need some gentle stretching. I would go see a PT at least 1-2 times so you can get a good program. Doing nothing isn't really going to fix the problem. I have only seen voodoo bands online, so I don't really know enough about them to say either way, but if they feel like they help, then I think it is worth doing. Good luck!
AskDoctorJo Thanks Dr. Jo.
Jose Chaverri You're welcome!
Hi Dr. Jo,
My dad seems to have a stiff right elbow or frozen elbow? When he curls his arm or bends toward himself, he can only get so far before it can't go any farther. He says he can't touch his right shoulder with right hand due to this limitation in elbow motion. There is a little bit of pain more on the outside of the elbow, but he's not very sure it's that bad. Seems to have slowly progressed 1-2 months. No problems with rotating his arm. He does play badminton about 3-4x/week. I'm thinking he should stretch it and try to regain the motion. Should he be doing wrist extensors/flexors like this too? Anything else that can be helpful to get past the seeming block in his elbow? Thank you!! Any advice is much appreciated!
Jasmine Chung I think it might help to stretch those muscles as well, but he should really check in with the doctor. Good luck!
Hahahahha..funny and quite helpful...thank you Doc, you're the best...; I'm thinking about ordering that thing you offer in that other video, haven't paid enough attention but will try to do so, and if it helps the condition which recently began for the first time ever to bother me after hitting hard with pull ups especially, then I order it if you say it's good...(my notification features are in a state of coma, I guess, they haven't been working for the longest...and since I'm a tech idiot...gonna have to contact Utube and see) ...thanks again
Thanks, and you’re welcome!
You know doctor, I love your naturalness, your ingenuity, your simplicity explaining things...I mean, you're a natural wise medical tool...advanced...keep it up, very socially functional, helpful.
So strange... but thank you
You're welcome. That's what I was going for :-)
Plz guide Dr me
Lol, funny video.It hards but i'll do it.Thanks docter Jo
Paula TG I hope it helps!
AskDoctorJo It helps for a few hours.But when the pain comes back i do
the exercises, in front of tv , of any moment, for 4 min and it helps.
I'm don't take no more pain relief, a choice i make. Till the clinic of pain .Because there i'll gonna be advice by a few professionals.
Have a nice weekend
Thanks
Paula TG Thanks! You have a good weekend too!
AskDoctorJo The exercise help lesser the pain. When i do the exersices the top muscle that runs from the elbow to the wrist, the pain decreases and sometimes disappears by 1/2 or even 1 day. But the point where come the pain (swelling) next to the elbow does not go away. I would that disappear completely, but I'm happy when decreases. I'm a patient with chronic pain (suspect Fibromyalgia), for 1 year. Also do other exercises that you recommend, for example, for the back, shoulders; neck and knees. Also feel the pain decrease by 1/2 day, or more hours.Since I started doing your exercises (2 weeks), I almost don't take pills for the pain, just take 2 to 3 times a month when I go to sleep at night.My biggest problems are sitting and sleeping at night.In June I'll be with a group of experts, for treatment.My most exercise is the mental exercise, positive thoughts and keep fighting!
Thank you docter Jo
Paula TG You're welcome! Good luck!
Hey Doctor Jo, I have about 2 months that I dislocated my right elbow. At the hospital, they told me that I had no tears in any of my tendons, only trauma. Had no fractures at all. After the hospital I was told to follow up with a physician, but couldn't afford it. After 3-4 weeks right after my injury, I noticed that my arm and elbow cannot straighten out to its full potential. Its been now 2 months and it has moved a little. Is there any advice/ recommendations, or exercises that you know?
I'm going to try these to see if they help with my "knitters elbow" ; )
I hope they help!
hey doctor I am not having pain but a I do have a discomfort like poping sound in golf elbow what should I do
+Talha Sohail Did you have an injury or do twisting motions a lot?
No
AskDoctorJo 1 I just felt a poping sound and now it started to get painful what should I do
Talha Sohail You should go see a doctor or physical therapist for an evaluation.
I have seen one doctor
what I can do in case of stiff elbow after falling ????????
Hala ahmed Have you had x-rays to rule out a fracture? These exercises will hopefully help. Good luck!
No I do not have x-ray .but the patient had diagnosed by orthopedic Dr referrral to the x-ray ..and had very stiff elbow with very limited elbow flexion /extension ..
thanx for video
Hala ahmed You're welcome! I hope it helps!
thx
I have some pain directly in on my elbow. Atleast as of right now it's not affecting the rest of my arm. Is there anyway too cure that?
+TheAverageGamerZmayn The stretches will hopefully help if it is muscular. Do you remember an injury or overusing it for something?
+AskDoctorJo Yeah I think I got it from swimming.
+TheAverageGamerZmayn Hopefully these will help.
+AskDoctorJo I got it yesterday and I didn't really notice it until i tried streching my arm all the way out and I couldn't without pain. Now that I see it it's probably right underneath my elbow. but it doesn't hurt when i clinch my fist. Do you think maybe it could just be something more minor?
+TheAverageGamerZmayn Probably so. It sounds like you just irritated something, and hopefully with some rest, it will be fine.
I have an achy feel in my elbow, not painful just achy and uncomfortable.
Possibly bursitis? Should I do this after it fully settles down or would it be okay even if it's achy.More discomfort than achy.
I think it's from going too hard after not doing exercise for ages continuesly everyday without a break for 4 days. Tendonitis?
Raughing outRoud It is possibly tendonitis or bursitis. I think it is okay to start gentle stretches and exercises as long as it doesn't increase pain. Good luck!
AskDoctorJo Why are you so nice to everyone? You're an angel.
Thanks :-)
What grade is the sprain?
Usually the doctor will tell you the grade after testing and images.
Can you actually get this from driving? All of a sudden I have discomfort from my right elbow?
It's possible.
You are much happier then my doctors, their suggestion to most things is rest and ibuprofen while they roll their eyes
Thanks. I hope they help. Good luck!
Hi jo, I have had elbow-arm pain for 3 years, I can't straighten my arm and when I try I have so much pain in my joint. I used to be a boxer. I had ultra sound, injections and physio but none worked at all. Please help
Christopher Sillitoe What does imaging show? X-rays, MRI? Is it muscular or is it the joint?
You are truly a nut - love it! Takes one to know one of course. :{)
Thanks :-) ...I think!!
Have to fully straight arm from 1:51 to 2:10? Can I fix elbows approximately 30° throughout stretch?
You can, but you won't get as much of a stretch.
Donate? any? I wish ya living in florida. I am not saying (call you and ask you out lol ) just want you take care of my muscle and learn whats best for me to improving.
David Bardell Have you been to any formal therapy yet?
AskDoctorJo yes I did, it went so well, then couple days later it went back and got worst. I had to use hand wrapped to support my elbow to stop tenson and pain for 4 hrs then removed and iced for 10 minutes then therapy myself again. sigh frusterate
David Bardell I can imagine it is frustrating.
UH THE CRINGE!