I developed tennis elbow, but don't play tennis. I tried the banded mobilizations that Aaron recommended and, while they helped, I couldn't seem to get rid of it entirely. I eventually figured out that I was unknowingly putting a lot of weight (and some outward "rolling" pressure) on my elbows against the arms of my office chair throughout the day. I removed the arms from my chair and continued Aaron's exercises for another week or two and the problem cleared up and has not returned. This is one of the absolute best channels on UA-cam for folks who develop aches and pains they'd rather resolve naturally instead of resorting to medication that simply masks the pain. Thanks you!
I had the same problem because I always had a way how to lay in Bed while putting lots of weight on my tendon lmao. I always thought It came from only too much Triceps training
Get a flexbar from thera band or a forearm wrist roller. Do wrist curls, till your arms fall off. It gets worse before it gets better. I had golfers, tennis students elbow in both elbows for 3 years before I figured it out with these exercises.
I have been struggling with this pain for 5 years, it really reliefs the pain instantly, I will do this everyday for the rest of my life, hope it will fix permanently. Thanks a lot.
I play tennis and got tennis elbow. It gets so bad sometimes that I can’t even fully raise my arm. I’m doing other exercises to help treat my tennis elbow. I tried this video, and as mentioned in the clip, it was really instant relief! This video is a rare gem in a treasure chest! Thank you for sharing this. Question: How often can I do this in a day and in a week?
I only just started trying this execise out and it feels promising so far Over the months I had it I have been analyzing my persist-ant left arm tennis elbow and come up with several factors which I belive may have contributed to it, I was doing prior/during it. I do outside work holding up a big heavy weatherproof touchscreen tablet and constantly tapping on it with the screen sometimes not responding in the winter cold. have since then changed to other tasks writing info on stickers which is less irritating to the arm and try and use any surrounding surface under them instead of holding in the palm when writing also I bought a galaxy fold phone months earlier with heavy duty rugged case and was playing games on it alot, so added strain, since then I got a PC version of the games so not having to hold the phone and use another lighter phone at work. then its as xbox i bought before, now I play it less and support my left arm when using the controller with my feet then before knowing this was a tennis elbow I shuffled like a meter of snow off my balcony after a long snowing chapter, now I dont but also not snowed as much yet thankfully. When I took the bus I usually sat on the left side more often with my elbow on the window edge and if it hit bumps then I sometimes got a little numb when washing up and putting on socks I try and use the other hand and/or support the left arm with the torso or leg. I was proscribed coxerit by the doctor and then Norgesic 2 tablets before sleep to have less pain after the night I bought several exercise objects, balls, rubberbands, hand grips etc im thinking about buying next something called a gripedo that is also supposed to help alot with this tennis elbow.
@@ant7699 not sure! I played a lot of tennis as a kid and then was in the army for a couple years (hundreds of pushups per day and lots of random strain). Everything was fine until I started working out last year, and then I started feeling it randomly. Tough to pinpoint if it was an imbalance/issue built throughout the years, or something caused by me messing up with the weights somehow 🤔
@@AustrianEconomist hmm.. weird , yeah, I was doing lots of press ups last year....started the gym xmas, and maybe went too hard over the last few weeks.
I think my golfer’s elbow began a long time ago when I was using these push-up handles with a rotating base. It was a gimmick I fell for, and still paying for it. Pushing and rotating simultaneously…not good.
If you have access to deep tissue massage it is very nice as well. I had a physical therapist work on my arm once per week with stretches and massage tools and it definitely sped up the recovery time from tennis elbow
Thank you for this. I've already had an injection which did work for 6 months but the pain is back with avengeance. These are very similar exercises as my physio gave me at the start (which I ignored cos they seemed pointless) but somehow are much simpler to understand the way you demonstrate with the stationary object and band.I'll see how it goes. Thanks
@@user-cl7dv1ir6d the 1st injection I got an injection that was guided via ultrasound. My arm was incredibly sore for abt 2 days after it, then pain-free for nearly 6 months. Unfortunately the pain came back... So I went for a cheaper package for the 2nd injection of just the injection which you guide with landmark pain (you point and say its sore there and they jab you there) it hasn't worked at all. So I suggest only getting an injection if the physio is using an ultrasound to pinpoint where the main issue is and they have a good track record of success with them, otherwise it's been useless. If you get it and it works so you're pain free, make sure you do physio exercises to strength your forearm, which is usually where the issue stems from. I didnt. And am paying the price for not doing them. I'm trying to remember to do them now but I can't say there's been a great improvement. The second physio I saw did say tennis elbow usually goes away on its own after 18months - 2 years🙄 but sadly other than continuing with these, I don't know the answer. J
You have helped me a great deal during my recovery. I have tennis elbow and I want to try this but I also have trouble with my shoulder on the same side, I have arthritis, bursitis and tendonitis. In the past year that got me to walk again, able to squat able to stand without help that type of thing. A knew. Knew I had carpal tunnel on the same side but I actually just got diagnosed with carpal tunnel on my left as well. There's times I can't raise my arm up very far, my days are still random as heck where I can't plan something knowing I'm going to feel good. There's always that chance I'm going to do something and I'm going to feel like crap the rest of the day or possibly a week. I'm going to be moving soon so I cannot go back to them, and when I move I'm going to have to get all new doctors and everything else. Is this still safe for me to do? My shoulder and elbow pain have been really bad with all the packing
Thank you for this I will try it. I have lateral and medial epicondylitis from poor tennis technique through high school and now I also golf with pretty piss poor form. I am excited to try this thanks again
Great! I just tried it holding my hand with the force from the other side… it worked. I did it sitting up but should be able to do it laying down. Sure hope this works 😊
i hurt mine doing too many pull ups on same days with dead lifts. What cured mine is 10 double kettle bell swings, 10 single hand swings and 10 single hand swings on the side and literal tennis swings with light weight, i do this 2 to 3 times a week and i bench and hang and lift with no sleeve. but these are good. BUt a kettle bell swing is something about your clench at the top of the swing that just makes your elbow loosen up.
A video on forearm splints would be helpful, can’t seem to shake it off fully. Only found temporary solutions by stretching and icing along with forearm workouts to strengthen.
Can you do one for golfers elbow? It sucks. I have pretty much given up weight lifting because of it (can't shoulder press, deadlifts hurt, squats hurt and exercises like tricep pushdown really inflame it).
man i had it. fix that shit. don't quit. it took me one year rest to fix mine. i had it in one arm that healed aftet a year reat. i got it in the other then thst healed via massge . now i got it in a different place . lol😂 im off to the gym soon😊
I play tennis but I don’t think I have tennis elbow. When I do push-ups the back of my left elbow only hurts, my right elbow is completely fine. Also when I am doing dumbbell bench pressing a heifer weight I feel pain in my left elbow only. Does anyone know a fix?
That’s crazy! I struggle with this off and on from rock climbing and arm wrestling. I’ve used mulligan techniques like this for my hips and ankles. How does the band distraction help the joint move better in this case?
Hi There, I’ve tried this exercise and I experience pain as soon as I grip with the band as per the video, is this exercise still good for my type of pain? Thanks so much
I am a massage therapist and after moving , IKEA furniture little keys screwing , fixing things etc … I have that and it don’t go away. I did the exercises and help maybe 10% 🤔 I would be ready to order peptides again. No chance to see a doctor at all as they never help me on those kind of pain before. They have just the dart as an answer 😳
My doctor told me I have Tennis Elbow syndrome. However, I'm not convinced because most of the pain is focused on the external region of the forearm (all the way to lower part of the wrist) and I can only feel it if I flex my bicep. Pain is worse if I pronate while flexing. Would these exercises help?
relearn to use arm, push through the sides so your elbow or triceps dont flare, you will get a big bench press with that technique, engage yours lats by pushing shoulders down same for push ups, move it slow at first
Any advice for pain in the nerve running down the medial side. From right above the “funny bone” all the way down to the pinky. Fingers are tingling all the time and I’m a throwing athlete trying to figure out how to get some relief
I only get elbow pain when doing farmer's carries, not just gripping. I've tried changing the angle of my hands, how I pack my shoulders, and how close the weight is to my body, but the same elbow always hurts. The other one is fine for some reason. 😔
I figured it out; this video helped; when you said mobilization of the joint I kind of stumbled upon my particular fix. I first noticed after doing pull exercise with wrist straps my elbow pain felt better. I then saw your video and tied a resistance band with wrist strap to my wrist pulling away; I kept tension on it and used a grip strength grippers and squeezed 50 reps. Felt much better afterwards. I think the wrist pulling away from my body creates needed traction for elbow and grip exercise creates strength in that area and keeps the joint in place; I suffered pain for months. please make video explaining this so that other people can try this. It totally works!
Whenever I bend my elbow in, a pop sounds through the elbow/tricep area. (On the way down of a push-up, or eccentric on skull crushers) Any advice on what to stretch or strengthen?
@@triniscout Bro just rest it a lot. Over time work on incline push ups at a weight that it doesnt click at. Strengthen the joint. Now I cant do those because thumb/wrist pain. My elbow is healed!
Sounds like snapping triceps, or the ulnar nerve coming out of the groove of your elbow (funny bone). You may need to see an orthopedist and get it checked out.
I developed tennis elbow, but don't play tennis. I tried the banded mobilizations that Aaron recommended and, while they helped, I couldn't seem to get rid of it entirely. I eventually figured out that I was unknowingly putting a lot of weight (and some outward "rolling" pressure) on my elbows against the arms of my office chair throughout the day. I removed the arms from my chair and continued Aaron's exercises for another week or two and the problem cleared up and has not returned. This is one of the absolute best channels on UA-cam for folks who develop aches and pains they'd rather resolve naturally instead of resorting to medication that simply masks the pain. Thanks you!
His recommended movements are essentially warmups that you can do to relieve tension and before a workout
I had the same problem because I always had a way how to lay in Bed while putting lots of weight on my tendon lmao. I always thought It came from only too much Triceps training
Get a flexbar from thera band or a forearm wrist roller. Do wrist curls, till your arms fall off. It gets worse before it gets better. I had golfers, tennis students elbow in both elbows for 3 years before I figured it out with these exercises.
Same! I lean on to my left elbow at work all day. I had to stop doing that 😅
Wow, this sounds exactly like what I've been doing unknowingly, thank you for the peer tip that I would've never found anywhere else!
I'm an arm wrestler, and I had a lot of pain in my elbow. I tried this, and it worked. Thank you. You're a legend.
I am an arm wrestler too, but this didn't worked for me
@@MohinderSinghyeah same
Have you also had pain I. Your knees? Turns out my shooting form was messed up😅
I have been struggling with this pain for 5 years, it really reliefs the pain instantly, I will do this everyday for the rest of my life, hope it will fix permanently. Thanks a lot.
As a long time drummer i just ran into excruciating pain in my elbow/wrist last week. Instant relief from this. Thank you!!
I play tennis and got tennis elbow. It gets so bad sometimes that I can’t even fully raise my arm. I’m doing other exercises to help treat my tennis elbow. I tried this video, and as mentioned in the clip, it was really instant relief! This video is a rare gem in a treasure chest! Thank you for sharing this. Question: How often can I do this in a day and in a week?
I only just started trying this execise out and it feels promising so far
Over the months I had it I have been analyzing my persist-ant left arm tennis elbow and come up with several factors which I belive may have contributed to it, I was doing prior/during it.
I do outside work holding up a big heavy weatherproof touchscreen tablet and constantly tapping on it with the screen sometimes not responding in the winter cold. have since then changed to other tasks writing info on stickers which is less irritating to the arm and try and use any surrounding surface under them instead of holding in the palm when writing
also I bought a galaxy fold phone months earlier with heavy duty rugged case and was playing games on it alot, so added strain, since then I got a PC version of the games so not having to hold the phone and use another lighter phone at work.
then its as xbox i bought before, now I play it less and support my left arm when using the controller with my feet
then before knowing this was a tennis elbow I shuffled like a meter of snow off my balcony after a long snowing chapter, now I dont but also not snowed as much yet thankfully.
When I took the bus I usually sat on the left side more often with my elbow on the window edge and if it hit bumps then I sometimes got a little numb
when washing up and putting on socks I try and use the other hand and/or support the left arm with the torso or leg.
I was proscribed coxerit by the doctor and then Norgesic 2 tablets before sleep to have less pain after the night
I bought several exercise objects, balls, rubberbands, hand grips etc
im thinking about buying next something called a gripedo that is also supposed to help alot with this tennis elbow.
This worked great for my husband. Thanks for sharing it!
This is right on time. Because I just tweaked my elbow about three four days ago and it works
Can you please do one on golfer’s elbow too? 😭
(For those who don’t know - tennis is external side, golfer’s is internal side)
I thought I had golfers but it's Def on the topside. How did you get yours. Mine was weights...
@@ant7699 not sure! I played a lot of tennis as a kid and then was in the army for a couple years (hundreds of pushups per day and lots of random strain).
Everything was fine until I started working out last year, and then I started feeling it randomly. Tough to pinpoint if it was an imbalance/issue built throughout the years, or something caused by me messing up with the weights somehow 🤔
@@AustrianEconomist hmm.. weird , yeah, I was doing lots of press ups last year....started the gym xmas, and maybe went too hard over the last few weeks.
I think my golfer’s elbow began a long time ago when I was using these push-up handles with a rotating base. It was a gimmick I fell for, and still paying for it. Pushing and rotating simultaneously…not good.
I play basketball and today my arm was popping a lot and as the day went on it hurt more
I love all your work, buy this one!! Omg thank you so much
Thank you so much man this helped basically instantly I’m gonna do it for a couple more days and hopefully it completely heals
I can't tell you how much I needed this. Thanks!
Does it really work?
BROOOOO THANK YOU SO MUCH OMG!!! MY TENNOS ELBOW PAIN IS FINALLY GONE THANK U
Thank you squat university. I really appreciate the post!
If you have access to deep tissue massage it is very nice as well. I had a physical therapist work on my arm once per week with stretches and massage tools and it definitely sped up the recovery time from tennis elbow
Every time I look up something. Your page comes up. You have a sub from me. 💪🏾💪🏾
WTF THATS MAGIC, IT WORKED, THANK YOU🙏
how is this channel so good
Thanks, what about golfers elbow as I have both 😢
Once I had tennis elbow, golfers elbow and biceps tendinopathy all at the same time. 😅😅
@@Opreich same and in both arms.
What did you do?
Exactly what about us?
@@r2dadizubzso you are basically disabled but technically not disabled
@@nepzski basically
Wonderful! Thank you 🥹
Thank you for this. I've already had an injection which did work for 6 months but the pain is back with avengeance. These are very similar exercises as my physio gave me at the start (which I ignored cos they seemed pointless) but somehow are much simpler to understand the way you demonstrate with the stationary object and band.I'll see how it goes. Thanks
My story is identical to yours.I have another appointment with my doc in a week. How you doing? Any improvement?
@@user-cl7dv1ir6d the 1st injection I got an injection that was guided via ultrasound. My arm was incredibly sore for abt 2 days after it, then pain-free for nearly 6 months.
Unfortunately the pain came back... So I went for a cheaper package for the 2nd injection of just the injection which you guide with landmark pain (you point and say its sore there and they jab you there) it hasn't worked at all.
So I suggest only getting an injection if the physio is using an ultrasound to pinpoint where the main issue is and they have a good track record of success with them, otherwise it's been useless.
If you get it and it works so you're pain free, make sure you do physio exercises to strength your forearm, which is usually where the issue stems from. I didnt. And am paying the price for not doing them. I'm trying to remember to do them now but I can't say there's been a great improvement. The second physio I saw did say tennis elbow usually goes away on its own after 18months - 2 years🙄 but sadly other than continuing with these, I don't know the answer. J
Bam, feels way better
You have helped me a great deal during my recovery. I have tennis elbow and I want to try this but I also have trouble with my shoulder on the same side, I have arthritis, bursitis and tendonitis. In the past year that got me to walk again, able to squat able to stand without help that type of thing. A knew. Knew I had carpal tunnel on the same side but I actually just got diagnosed with carpal tunnel on my left as well. There's times I can't raise my arm up very far, my days are still random as heck where I can't plan something knowing I'm going to feel good. There's always that chance I'm going to do something and I'm going to feel like crap the rest of the day or possibly a week. I'm going to be moving soon so I cannot go back to them, and when I move I'm going to have to get all new doctors and everything else. Is this still safe for me to do? My shoulder and elbow pain have been really bad with all the packing
This is great! Can you please do one for tricep tendonitis??? I got it bad :(
I second this!
Thank you so much I hurt my arm at wrestling like an idiot now I know better 🙏
Thanks for the video!!
Thank you for this I will try it. I have lateral and medial epicondylitis from poor tennis technique through high school and now I also golf with pretty piss poor form. I am excited to try this thanks again
Can you Please do one for golfers elbow too, love your videos though very informative
Tennis elbow is the same as golfers elbow just a different name
@@hoopscape1113 no they are in different regions of the elbow, golfers is internal
Yes please!!
I just did this, and wow am I impressed 🙏🏼👌🏻
Thank you man! This helped me! 😊
this worked, love this videoo 🔥🔥
Thanks this helped
Arent you the deep from the boys amazon seriez ????
Thanks for the info 👍
Great! I just tried it holding my hand with the force from the other side… it worked. I did it sitting up but should be able to do it laying down. Sure hope this works 😊
And what if the pain is on the inner side of the elbow not the outer?
Would the opposite mobilization work for golfer's elbow?
i hurt mine doing too many pull ups on same days with dead lifts. What cured mine is 10 double kettle bell swings, 10 single hand swings and 10 single hand swings on the side and literal tennis swings with light weight, i do this 2 to 3 times a week and i bench and hang and lift with no sleeve. but these are good. BUt a kettle bell swing is something about your clench at the top of the swing that just makes your elbow loosen up.
It really works as a charm. Thanks wonder why this helps and if it's better to do it pre or post workout
can you do a video regarding ulnar nerve problems, please? Thanks
Can this be done standing?
A video on forearm splints would be helpful, can’t seem to shake it off fully. Only found temporary solutions by stretching and icing along with forearm workouts to strengthen.
Wow it worked
How about golfers elbow.
Instant relief.....thnksss
Is there anything you recommend for thumb pain?
Can you do one for golfers elbow? It sucks. I have pretty much given up weight lifting because of it (can't shoulder press, deadlifts hurt, squats hurt and exercises like tricep pushdown really inflame it).
man i had it. fix that shit. don't quit. it took me one year rest to fix mine. i had it in one arm that healed aftet a year reat. i got it in the other then thst healed via massge . now i got it in a different place . lol😂 im off to the gym soon😊
Have you tried eccentric wrist curls and eccentric pronation with a mallet or similar
I don't have a giant band
Will try this. A bit sceptical though isn't tennis elbow a tendon issue. That needs strengthening and isometrics like Achilles and patella tendinosis
Can u also do a video on golfers elbow pls.
Would this work for hyperextended injury in the elbow
I play tennis but I don’t think I have tennis elbow. When I do push-ups the back of my left elbow only hurts, my right elbow is completely fine. Also when I am doing dumbbell bench pressing a heifer weight I feel pain in my left elbow only. Does anyone know a fix?
That’s crazy! I struggle with this off and on from rock climbing and arm wrestling. I’ve used mulligan techniques like this for my hips and ankles. How does the band distraction help the joint move better in this case?
Can you PLEASE make one for Golfer's elbow?
Great video. But what do we do if now gripping after assisting arm closer to body (near beginning ) doesn't help? Thanks! 😊
Bro saved me
How many sets and reps did you do? How many days a week and how many weeks did you do these for?
Tyler Twist exercise with a TheraBand FlexBar fixed my tennis elbow after two years of suffering.
That worked for my right arm. Somehow it has not worked on my left arm (as quickly). I plan on doing this and Tyler twist for my left.
How about for ulnar nerve issues in the elbow... idk if it's stemming from my shoulder because of a hip hike or what but help a man out!
What about people’s elbow?
Hi There, I’ve tried this exercise and I experience pain as soon as I grip with the band as per the video, is this exercise still good for my type of pain? Thanks so much
What about medial elbow pain?
Me after playing crescendo
What is the difference b/w tennis elbow and golfers elbow ?
Tennis is outside of elbow, golfers is inside
Proof Aaron reads the comment section. Tennis elbow is prob the #1 ailment in his comments that i see.
I am a massage therapist and after moving , IKEA furniture little keys screwing , fixing things etc … I have that and it don’t go away. I did the exercises and help maybe 10% 🤔 I would be ready to order peptides again. No chance to see a doctor at all as they never help me on those kind of pain before. They have just the dart as an answer 😳
dang i felt the opposite, no pain with no tension, pain with tension
Hello, does this apply also for when i get pain when doing barbell rows?
Should I do this every day? Or 3 days a week? Please let me know
i hit that area hard asl onna corner of a wood table it was so uncomfortable felt like a literal trex
will it heal naturally by doing this?
My doctor told me I have Tennis Elbow syndrome. However, I'm not convinced because most of the pain is focused on the external region of the forearm (all the way to lower part of the wrist) and I can only feel it if I flex my bicep. Pain is worse if I pronate while flexing. Would these exercises help?
Can you do some videos on outer wrist? I get pain pushing my hand palm down on the floor
relearn to use arm, push through the sides so your elbow or triceps dont flare, you will get a big bench press with that technique, engage yours lats by pushing shoulders down same for push ups, move it slow at first
Do you have a fix for "golfer's" elbow? Thx.
Any advice for pain in the nerve running down the medial side. From right above the “funny bone” all the way down to the pinky. Fingers are tingling all the time and I’m a throwing athlete trying to figure out how to get some relief
I feel something moving around that area and inside i.e radial side as well. How to fix it?
I have a pain on both of both elbows but are on the other side, the internal part of my elbows.
I only get elbow pain when doing farmer's carries, not just gripping. I've tried changing the angle of my hands, how I pack my shoulders, and how close the weight is to my body, but the same elbow always hurts. The other one is fine for some reason. 😔
Where are you located if I want to make an appointment with your specialist for low back pain
Can you do pronated wrist pain?
How can it be immediately better when the inflammation is still there??
What about the inside side of the elbow bending the arm causes the pain
Golfers elbow
Is forearm pain from grip also possibly tennis elbow
So planche leans would be similarly effective then?
What about Golfer's elbow where the pain is on the inside? Same exercise or should I reverse the band?
Is it the same as golf elbow?
Does it go away on its own?
I'm playing baseball and i got it from pitching too much, is this exercise gonna work on me?
Cool
I got pain on elbow when i extend my arm fully it is frustraiting
Same and I don’t even lift I just do leg exercises
@@Watermeloncatishungry i hit my arm on a goalpost now it hur
Great
What abour golfer's elbows
Thank you I have a lot of pain in my elbows I will try this and let u know if it helped
what about the medial elbow?
How should I handle meniscus pain?
Where you buy those bands from
Wow it works! Thanks so much. Instant relief
What if the pain is still present during the banded mobilization? It's better but still too painful to do squeezes
I’m having pain on the medial side it feels like strained tendons or something for my bicep and any curl motion
Метод доктора Чикурова, снятие внутрикостного напряжения, раздел остеопатии.
I figured it out; this video helped; when you said mobilization of the joint I kind of stumbled upon my particular fix. I first noticed after doing pull exercise with wrist straps my elbow pain felt better. I then saw your video and tied a resistance band with wrist strap to my wrist pulling away; I kept tension on it and used a grip strength grippers and squeezed 50 reps. Felt much better afterwards. I think the wrist pulling away from my body creates needed traction for elbow and grip exercise creates strength in that area and keeps the joint in place; I suffered pain for months. please make video explaining this so that other people can try this. It totally works!
Whenever I bend my elbow in, a pop sounds through the elbow/tricep area. (On the way down of a push-up, or eccentric on skull crushers)
Any advice on what to stretch or strengthen?
I have this same issue? Any luck with info?
@@triniscout Bro just rest it a lot. Over time work on incline push ups at a weight that it doesnt click at. Strengthen the joint. Now I cant do those because thumb/wrist pain. My elbow is healed!
Sounds like snapping triceps, or the ulnar nerve coming out of the groove of your elbow (funny bone). You may need to see an orthopedist and get it checked out.
@@justinroper4220probably not, it is pretty rare and the tingling and numbness you get around your pinkee would make it very noticeable