Lateral Epicondylalgia Exercises | Tennis Elbow Rehab
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- Опубліковано 31 тра 2024
- These exercises focus on both concentric and eccentric strengthening of the common extensor tendons affected in lateral epicondylalgia also known as tennis elbow
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This is not medical advice! The content is intended to be educational only for health professionals and students. If you are a patient, seek care of a health care professional.
1. 2:22 Wrist Extensions (start palm down, curl dumbell straight upwards)
2. 3:04 Twist Bar Wrist Extension (start with bar twisted, curl one hand downward)
3. 4:32 Banded Supination (hold elastic band, twist palm up, slowly return)
4. 5:40 Hammer Supination (hold hammer/dumbell vertical, slowly rotate to horizontal)
1 wrist extension + 1 supination exercise per session, 3 x 10 reps, 3x/week (>24 hr rest in between).
Progressive overload (increase the reps, sets, or resistance) is recommended if no pain.
Great video guys, excellent work!
1. 2:25
2. 3:12
3: 4:33
4: 5:45
Thank you so much!!!!
Perfect video ,i`d love it
I have patient with tennis elbow and carpal tunnel syndrome at the same limp , i need to know what el best exercise for that Case
Thank you very much 🙏
Great video, Vielen Dank!!
Brilliant video for rehab purposes, I will use the references in my exam! Thanks Kai and Andreas
interesting points ,if anyone else is searching for how to cure tennis elbow at home try Panlarko Tennis Elbow Planner ( search on google ) ? Ive heard some awesome things about it and my partner got amazing success with it.
Good explanations
This is so helpful, thank you for the very thorough explanation!
This was great, I been tryin to find out about "tennis elbow brace vs compression sleeve" for a while now, and I think this has helped. Have you ever come across - Eiyamilla Reputable Expediency - (search on google ) ? It is a good exclusive product for discovering how to end your tennis elbow problem minus the hard work. Ive heard some pretty good things about it and my partner got great success with it.
Winner of a video, I been tryin to find out about "ultrasound therapy for tennis elbow" for a while now, and I think this has helped. Have you ever come across - Eiyamilla Reputable Expediency - (should be on google have a look ) ? It is a smashing exclusive guide for discovering how to end your tennis elbow problem without the headache. Ive heard some incredible things about it and my buddy got amazing results with it.
Not certain about the points made but ,if anyone else trying to find out how to treat tennis elbow naturally try Freds Elbow Helper ( search on google ) ? Ive heard some interesting things about it and my brother in law got amazing results with it.
I\'m not sure but ,if anyone else wants to discover cure tennis elbow naturally try Sovallo Elbow Formula Fixer (Have a quick look on google cant remember the place now ) ? Ive heard some awesome things about it and my mate got excellent success with it.
Excellent
Thank you for your practise
No worries
Appreciate Video! Forgive me for butting in, I would love your initial thoughts. Have you ever tried - Parlandealey Flexible Elbow Process (Have a quick look on google cant remember the place now)? It is an awesome exclusive product for learning how to cure tennis elbow without the headache. Ive heard some unbelievable things about it and my GF after many years got amazing success with it.
Hello, I like your video, all your advice is very successful. I also recommend for tennis elbow rehabilitation is renkarter's elbow formula report - if anyone is interested, google it
Hey there, does tennis elbow cause popping at the elbow when pronated or supinated?
About 2 weeks back I started experiencing constant popping at the elbow whenever I supinated my arm(I work all day on laptop). Whenever I supinate I feel a certain tightness opposing the supination and when I do supinate full I makes loud popping sound. After few days I started noticing pain in certain motions whenever it involved elbow on the lateral side. So if start doing that banded and hammer supination exercise, it's gonna aggravate it cause it will cause constant popping.
It's can help me vs tennis and golfers elbow?
Very heplful, keep going 🙏😀
hi everyone ,if anyone else trying to find out how to treat tennis elbow naturally try Elbow Recovery Tactics ( elbow.recoverytactics.com/ ) ? Ive heard some unbelievable things about it and my buddy got great results with it.
interesting points ,if anyone else trying to find out how to treat tennis elbow naturally try Freds Elbow Helper (just google it ) ? Ive heard some incredible things about it and my partner got excellent success with it.
Good
The twist bar won’t be a good option for me as I have bilateral TE. Thanks for your video.
I am so sick of this injury.. 4 months now .. I think I got too overzealous with these exercises and made it worse or irritated something else… going to go in easier this time.. so annoying.. can’t lift can’t do kick boxing can’t swim can’t do yoga in peace 😩 anyway isn’t the first injury and I’m sure it won’t be the last that I have to carefully heal.. whatever .. thanks for the videos 🙏
is there a web site to buy this ?
Your video is excellent; thank you for the exercises, which I will begin today! I attend a daily kickboxing class (Body Combat, Les Mills). Should I stop this class until my elbow is better?
Did you continue the classes?.. I teach BC and it irritates my elbow more than any other exercise.. thinking of taking a break from teaching 🤷♀️
Great video, just get rid of the distracting noisy music
The end exercise actually pronation is happening right?
Thank you sir nice video. I had done prp for tennis elbow 4 weeks ago and rehab was recommended buy the DR. Was told to do isometric, concentric and eccentric strengthening exercises. As per your video should I avoid the isometric and do concentric and eccentric routing as per the video? Thanks )
No, form of training (isometric, concentric, eccentric) usually doesn't matter too much. In the elbow one could argue that isometric is what we use the wrist extensors for the most. focus on a progressive loading program
@@Physiotutors Thanks for the reply really appreciate it! Cheers )
Why is the elbow always kept at 60degree flexion
If doing weight training for the specific extensor muscles caused the injury.
How will doing exercises that also target those muscles, help?
You need to be evaluated by a therapist who can help you further. An injury like that needs to probably rest first and the exercises you will perform will be graded so they don’t produce pain.
What color to use for the flexbar thank you
I've used the green (medium) flexbar and it has worked in the past.
In brief, in your own general practice, are you adding concentrics or just the eccentric exercices?
You are magnificent guys 🎉
Exelent job again!! We learn from your example ) One thing: dont change the training hand in the process
Thx, just easier to demonstrate sometimes
interesting points ,if anyone else needs to find out about cure tennis elbow at home try Elbow Recovery Tactics ( elbow.recoverytactics.com/ ) ? Ive heard some unbelievable things about it and my buddy got cool success with it.
Nyc info###
Thanks Bishal!
Hi, I've been having discomfort mostly in forearms but up towards the elbow join, for about 4 weeks, but not direct pain, just very sore or dull strained discomfort. I don't feel pain or much discomfort doing the exercises, but some hours later I get the discomfort. Feels like it gets worse if I also use computers too much. Any suggestion what to do? I think I've spent weeks not doing anything at all, and the rest alone didn't fix the problem. I'm trying to use computers again now that I'm also exercising, but it's very difficult finding out what I should or shouldn't do.
interesting points ,if anyone else trying to find out how to cure tennis elbow at home try Freds Elbow Helper (do a search on google ) ? Ive heard some decent things about it and my mate got cool success with it.
hi what did the discomfort go away now and if yes what did you do?
Hi 👋 what about your discomfort now? Did it go away?
I love your accent
Is there a good role of counterforce bracing?
Based on numerous research findings. Yes, they do play a significant role in lateral epicondylitis rehabilitation. However, there are other factors to consider, such as cost and conveniences.
Some braces cost up to $50 and individuals may not be able to afford to does not wish to spend such money.
Braces may also cost inconveniences for active individuals due to movement or sweat.
Some may also find braces uncomfortable due to the feeling of constriction around the forearm region.
what is the eccentric part ? what is the ise of it being isolated please?
In which exercise? In the past it was believed that eccentric training for tendinopathy was superior. However, there is no evidence showing that it's better than concentric+eccentric, so we don't bother in the clinic.
I tore this muscle 2 times from lifting heavy weights and I heard its from eccentric overload at the bottom of the movement but I don't know how to fix my elbow to build stability? I'm afraid I'm going to tear it again if I got back to the gym. So do you think this is going to work. These exercises I mean?
Can’t say for sure that it would work. I think that if it’s the eccentric overload that’s caused the problem then strengthening that eccentric contraction should help to reduce risk of it injuring again.
Good morning,
have you been diagnosed with a torn muscle or is it a suspected diagnosis?
A full thickness lesion is a serious diagnosis.
Best.
Physiotherapist BSc
Respect!
I heard to heal tennis elbow you have to just rest the arm and do nothing with it for 4 to 6 weeks. Do I have to do this, first and then start the exercises? Or can I start on this right away?
Tendons never get better in rest but worse. You can try to avoid provoking activities, but start the exercises right away
Appreciate Video clip! Excuse me for chiming in, I would love your opinion. Have you thought about - Parlandealey Flexible Elbow Process (search on google)? It is a good one off product for learning how to cure tennis elbow minus the normal expense. Ive heard some super things about it and my BF got excellent results with it.
How many reps? Series? Times a day/week?
Reps and series according to the actuality of the complaints.
Start rather conservative and make sure you don't experience more than 4/10 for pain during the exercises.
Any discomfort and increased pain should be gone 24 hours later at max. Otherwise decrease the volume (sets x reps).
Frequency should be every other day, so 3-4 times a week.
you obviously didn't watch the whole video. he gives this information towards the end.
Which strengths resistance band and twist bar were you using on the video? There are a range of strenghs to buy and I don't want to waste money getting the wrong one
The colour code most bands use is:
Yellow = very light
Green = light
Red=medium
Blue=hard
Black= very hard
How many exercises I have to do at one sitting? And how many times in a day?
3 times a week is fine. 3 sets are usually sufficient, rep range anywhere between 5-20 depending on skills and sensitivity of your elbow
A tip for those wanting to increase the resistance on the hammer supination - use a sledgehammer and move your grip further and further away from the heavy end to increase resistance.
Good informative video..
It would be kind if you can remove old outdated videos in the playlists. Most of the time we end up with old videos instead of going thru new updated version
This playlist is completely up to date: ua-cam.com/play/PLO_peL93VBmlrHeicqoOaoOGsiRSHb8iW.html
Which one did you find that is not?
I have Tennis elbow for about 1 year now, during some motions I have sharp, stabbing pain, but if I can do these exercises without pain should I do that or not?
As long as the exercises are not causing pain, you can complete them. Pain will cause inflammation and worsen your symptoms. Strengthening and stretching within your level of comfort is the best way to prevent re-injury:)
I think you need surgery
How is ur elbow?
john doe it doesnot make me uncomfortable with motions, but if I start to lift weights, especially when I am not warmed up, it reminds me itself. So I have chronic problem, which will not go away. But it doesnot bother me anymore. I can swim, box…
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Sir reference link ?
In the video description
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How do you gradually increase the weight of your hammer.... :-)
Different size hammer 😉 other than that if you have dumbells with removable weight plates you can start with just the handle and then increase the weight on one side only in small increments.
What we use in practice is a broomstick and then we have “fat grips” that we can move along the length of the broomstick - the more distally we move it, the longer the lever arm and the more difficult it gets.
Thanks for the Video clip! Sorry for butting in, I would love your opinion. Have you tried - Parlandealey Flexible Elbow Process (do a search on google)? It is a good one off product for learning how to cure tennis elbow minus the normal expense. Ive heard some interesting things about it and my cooworker finally got great results with it.
My bicep tendon is clicking when I go into pronation. Any idea whats going on?
I do physical labor every day, I can't exactly take every other day off work...
Physical labor is also a negative prognostic factor for recovery for the very same reason. Maybe you might be able to modify your activities at work if they are provoking?
@@Physiotutors I have been taking it a little easier and the boss is ok with that but I am the only one in the company that does my particular job. Hopefully with recommended exercises I can strengthen my arms/elbows.
@@D.RumShaker have U been managing ? Same boat
@@pivotmaster861 I've just been doing exercises as much as I can and I got a steroid injection at the elbow from my doctor
@@D.RumShaker is it gone?
Isolated eccentric pronation, not supination.
Will be fixed! Thanks for the hint
Listen to me now and believe me later.
Cheers for the Video clip! Forgive me for chiming in, I am interested in your opinion. Have you researched - Parlandealey Flexible Elbow Process (Have a quick look on google cant remember the place now)? It is a great one of a kind product for learning how to cure tennis elbow without the normal expense. Ive heard some super things about it and my friend finally got great results with it.
I need this but the combination of Terminator accent and non stop music makes it to difficult to follow.
Do you wanna get better or not?
Was pretty clear and articulate for me.
As a GP... These are all terrible exercises to do.