4 Ways to Heal Tennis Elbow Fast!
Вставка
- Опубліковано 20 тра 2024
- Are you tired of dealing with nagging pain over lateral side of your elbow? Look no further! In this video, Dr. Mike goes over effective methods to fix and heal your tennis elbow pain fast. Whether you're an athlete, gamer, or someone experiencing repetitive strain, these proven strategies will help you get back to your best self.
-----------
Timestamps:
0:00 - Intro
1:08 - Deep Cross Friction
2:58 - Kinesio Tape
5:57 - Wrist Flexion Stretch
7:25 - Eccentric & Isometric Strengthening
====================================
Support MOVE with Dr. Mike:
► Click the UA-cam “Super Thanks” button and choose your donation, if the content in this video helped you today.
► Subscribe to the MOVE With Dr. Mike channel here: / @movewithdrmike
► Follow on Instagram: / movewithdr.mike
► Follow on TikTok: / movewithdr.mike
====================================
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
📝 OTHER VIDEOS YOU MIGHT LIKE 📝
How To Improve Forward Head Posture! | Daily Corrective Routine
• How To Improve Forward...
BEST Sleeping Positions to Relieve Neck, Upper Back, and Low Back Pain (AVOID These Postures!)
• BEST Sleeping Position...
PHYSICAL THERAPIST EXPLAINS: Why Modern Shoes Are Ruining Your Feet (Barefoot Shoes Benefits!)
• PHYSICAL THERAPIST EXP...
#tenniselbow #tenniselbowtreatment #elbowpain
MEDICAL DISCLAIMER - All information, content, and material on this channel is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Use of this content is at your sole risk.
Some of these links are affiliate links, which means I get a % if you purchase anything through my link, without it costing you extra. This does help me make more videos for you, so thank you!
Thanks for this 😊😊
You’re very welcome! Thank you for stopping by to watch and taking the time to comment! Glad this was helpful!
This is exactly what I needed! I have been dealing with this for a while and I like that this protocol doesn’t take much time out of the day to work on. Will update after a few weeks of following your advice!
Thanks for watching and taking the time to comment here! I’m glad you found this video and hope these exercises are helpful for you!
Thanks!
Thank you so much for taking the time to comment and for showing your support with the super thanks! I appreciate this so much and I want you to know that! Are there any questions or topics you’d like for me to cover in an upcoming video?
🔗 Don't forget to like, share, and subscribe for more fitness tips and exercises! Let me know in the comments which exercise helped you out the most and how you feel after incorporating these into your routine!
I do a lot of dumbbell lifting that I’m sure has been what’s given me pain in my elbow very consistent with tennis elbow.
I’ve started to identify certain exercises (lateral raises, cross body curls) which make it worse and don’t do those as often or with heavy weights. Does one need to stop lifting altogether to realize the benefits of these tips?
This was really good info, thanks for sharing.
Hey thanks for watching and for taking the time to comment here! I think the first part in managing and getting rid of your pain is identifying which exercises are causing the most pain and reducing the weight or temporarily eliminating them from your routine until the pain is gone. So great job for recognizing that! You don’t need to stop lifting altogether! Continue to train as normal and incorporate these exercises on a regular basis until the pain resolves. I hope this helps
@@MovewithDrMike thank you for the reply! That sounds consistent with other things I’ve read, I’ll definitely be more tuned to how I’m responding with each lifting session and incorporating these stretches.
@@Johnsonrw82 I’m happy to help! Thanks for supporting the channel and let me know if there are any topics or videos you’d like to see me make! Happy to bring new content to the audience each week!
Yep, crossbody hammer curls did it to me….battling it right now🤬
I’m self employed working as a live-in carer taking care of elderly vulnerable people and my work involves repetitive movements with moving and positioning of clients. I’ve developed tennis elbow which is at the moment painful. I’m also a recreational rock climber. I’m doing as you suggest on your video to manage pain and rehabilitate but I’m losing upper body strength which will set me back with climbing. What exercises can I do to keep building strength whilst rehabilitating?
Hey thanks for stopping by to watch and support the channel! Sounds like your job and hobbies are quite strenuous and I would agree that you definitely want to make sure you’re continuing to focus on strengthening your upper body. I’ve made a video that you can check out on some of my favorites exercises for this with use of dumbbells if you have access to this piece of equipment. I’ll link this video below for you to check out. Also make sure to follow the channel because I’ll be doing a video on upper body strengthening exercises with use of resistance bands pretty soon! Thanks for watching and wishing you the best! ua-cam.com/video/AR2JjKYiTRo/v-deo.htmlsi=jSnxHobexgmvO7oN
Thank you so much for the link. I’ll start with your recommendation.
@@cesaltina of course take care!
@@MovewithDrMike
Hi, on Monday 8/4 I started doing your exercises for tennis elbow and by today, Thursday 11/4 I can already see and feel a HUGE improvement on pain and mobility so just wanted you to know let you know. I’m following the exercises above on alternate days and I’m coping well.
I’m looking forward to your exercises with resistance bands because I travel from client to client and it’s not possible to carry around dumbbells. I travel with my bands. Need to keep focusing on upper body strength to help my climbing.
@@cesaltina Wow 🤩 what amazing RESULTS and I wanted to thank you for taking the time to share that with all of us! I love hearing success stories and I’m glad these videos are helping people out like you! I’ll be making the resistance band upper body strengthening video very soon! Excited to give you some insight on some of my favorite moves to build strength! Thanks for watching and wishing you the best!!
I am currently dealing with tennis elbow. I am in therapy and am doing these exercises. My question is should I stop training upper body? And also can I hold the bar to deadlifts. How do I know if I should stop? Is it the pain or is my muscle going to disconnect from my elbow lol ?
Thanks for stopping by to watch this one! I appreciate your support! That’s a great question! I would not stop training your upper body. There are still many things you can do without aggravating or irritating your elbow! Listen to your pain and continue the exercises that don’t bother you. Your muscles are not going to disconnect lol and the best way you assess your tolerance to exercise is allowing pain to be your guide. Hope this helps!
Yes, this helps very much. Actually more than the therapist in my little town. Thank you so much.
@@Melissa.Bordelon84 thank you I’m so happy help!
What if the forearm muscle still feels sore and hurts when flexing and feels tight even after stretching? Should one not wait for the pain to go away for it to heal before doing weight exercises?
Thanks for stopping by to watch and taking the time to comment! Great point but one way to reduce pain which has been shown in the research is by working on isometric contractions using weight that is tolerable. This doesnt have to be heavy weight for it to be effective. This may seem counterintuitive but these type of contractions can provide an analgesia effect for short term pain reduction. Hope that helps!
@@MovewithDrMike thanks so much for feedback
@@cosmicfxx absolutely!
I have been dealing with tennis elbow for about 6 months. The problem I have is when I work out it doesn't really hurt. It actually feels better even when I finish working out. Its not until hours later or the next day is when it really bothers me.
Thanks for watching and taking the time to comment here! You bring up a great point that many others have challenges with. It can be difficult learning when is too much and you will want to become aware of which specific activities are causing you the most pain even if the pain happens hour after or the next day. Other ways to reduce the pain is by changing up your rep ranges to higher reps with lower loads, splitting up your training days so that you’re not doing grip intensive exercises on consecutive days, and focusing on still training and strengthening other body parts around the elbow such as biceps, shoulders, rotator cuff.
*Better: Instead of kineostape, use SALONPAS patches, then put an Elbow Compression brace over it!*
*MAKE SURE YOU ICE IT FOR AT LEAST AN HOUR FIRST!!!*