How To Fix Tennis Elbow & Golfers Elbow - USE THESE
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- Опубліковано 15 вер 2022
- Here's my review of the Captains Of Crush grip strength tool and the Iron Minds Expand-Your-Hand Bands. Get yours here.
Combo pack including both (best if you don't have golfers elbow or tennis elbow):
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I highly recommend getting both of them for the reasons explained in the video.
I've had golfers elbow (medial epicondylitis) and tennis elbow (lateral epicondylitis) on both arms and it was horrible. In my decades of coaching I've also helped rehabilitate many of my clients forearm tendonitis and grip strength exercises are a huge part of that process.
Which ever you have, getting stronger is the only cure. Golfers elbow exercises involve grip crushing, wrist flexion and supinated elbow flexion exercises. Tennis elbow exercises involve finger extension, wrist extension and pronated elbow flexion exercises.
But whichever you have you must train as though you had both.
That's because the muscles you train with golfers elbow exercises and tennis elbow exercises are antagonistic to each other. Which means you have to train them both or suffer the consequences.
Trust me when I say this, if you only train to fix the symptoms you have now, without training antagonistic muscles, you'll have the other soon enough.
So regardless of whether you're here for golfers elbow treatment or tennis elbow treatment, do both and save yourself the heartache of rehabilitating one, only to get the other soon after.
And that's why I'm reviewing both of these tools. Grip strength exercises are a cornerstone in golfers elbow and tennis elbow rehabilitation.
I had so much physical therapy on my elbow and forearm to try to fix these issues. But the only thing that worked was increasing the strength of my forearms and grip. Rest, massage, accupuncture, physiotherapy you name it, non of it works.
Golfers elbow and tennis elbow are caused by an abusive load on the tendons of the forearm flexors and/or extensors. Meaning, you weren't strong enough to handle what you were doing and the only way to fix the issue is to get stronger.
Enter the captains of crush and iron minds grip strength tools.
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This video helped a lot, thank you. Everything else helps to temporarily reduce pain, but without these exercises no actual improvement and recovery is possible.
Glad I could help you
Good video!
Thank you 😊
Hi, have you ever considered putting out a complete course on fixing golfer's elbow? There's such much knowledge about this topic in your videos. Would be great to have all of this in one comprehensive step-by-step course.
I do have that in my coaching app. It's a 3 phase periodised program 😃 only $12/month
Cheers mate. The only thing I'm confused with here is where you say rest won't cure golfers/tennis elbow? The first thing you should do with golfers elbow is rest for at least 4 weeks so that your body can repair the tendon right? If you continue to exercise AND you're experiencing pain, then that's your tendon telling you that's it not quite ready yet.
I'm not an expert like you but I've learnt this the hard way. I've had golfer's elbow for around 4 months, and I've continued to train with it. I can do 12 strict pull ups no problem, I've gotten relatively strong, but the pain remains. I've only recently discovered that I need to allow the tendinopathy WEEKS to heal before I jump into any strength training.
I found your video because I just purchased one of these Captains of Crush's. My thought process is that maybe by using this it will allow me to build forearm strength WITHOUT overloading the elbow tendon. Would love to know your thoughts. Anyway very informative video overall, thanks
Hey mate, thanks for watching. You are mistaken about rest. What I said in this video is 100% accurate. All rest does is reduce the inflammation, which means the symptoms subside. But the lack of strength in the tendons will have actually become more of an issue, and when you attempt the activity that caused the gplfers elbow again, the problem will return with a vengeance.
The only way to fix it is to strengthen the tenons so they can handle the load.
We do this with a combination of grip strength, wrist/forearms strength, elbow strength & shoulder strength.
The whole system needs to be stronger. I've got complete golfers elbow rehab programs in our coaching app if you need them.
But basically, you attempt to feel a 2-4/10 pain when you're training. If it's worse the next day, you went too hard.
But rest will absolutely not fix golfers elbow.
@@UnityGymOnline This is frustrating. I just want to be able to climb every day but my tendons are god awful. We'll see anyway. Thanks
@@UnityGymOnline If I wouldn't have stumbled on this video then I would have literally rested for weeks, after further investigating, you're completely right. I purchased your 20 minute stretching routine just as a sort of thank you. Appreciate it. I've just done some exercises on the theraband and my tendon already feels worked (in a good way). I'm gonna get those expand your hands bands too. Cheers
@JordanRants you're welcome mate, and thanks so much for the support.
Hey I filmed a forearm workout follow along routine. It will be published next week.
Do it 3 times a week plus the grip crushing.
That will really fix this for you.
Overdoing it while training pull-ups and false-grip stuff gave me a real stubborn medial epi problem. A gymnastics-based program of supination and pronation work together with scapula training eventually 'fixed' the problem to the extent I could go back to training high rep sets without pain. However, beginning now to add more load and try some more explosive movements, I can feel it creeping back in, and also some twinges on the other side of the joint, I think from my pushing exercises. I've just ordered the combo via your link and I will be back on here a couple of months from now with an update! What you say here makes a lot of sense. Cheers all
Nice one, let me know how you go
How did it go?
I would also like to know how it went please
Hi sir i am suffering from lateral epicondylities.. what would you suggest to fix it🙏🙏🙏
Search my channel for tennis elbow, there are several videos for you to watch. It's all there for you
can doing deadhang (or with extra weight/single arm deadhangs) also help with grip strength training and thus relieving golfers elbow?
yes it sure can. Here's a hanging workout I do ua-cam.com/video/4g9qw_c_D3w/v-deo.htmlsi=cd2J3b85YT1wDgQW
I do 2 times a week 12 min follow along rice bucket training and later than i usw gripper but i always get tennis elbow after , i dont think its to much? What is the problem what can i do?
I always warm up forearms snd make pause between pls help
I can not train forearms
I'm sorry to hear that you're struggling with tennis elbow, it can indeed be a frustrating issue. In my experience, I found that doing specific exercises helped me deal with this kind of problem. For example, you could try the "expand your hands" exercise shown in this video, it might help.
On top of that, I also recommend trying out this specific workout ua-cam.com/video/1c5DlQ8LDDM/v-deo.html It focuses on strengthening the tendons in your elbows and wrists, which could help alleviate your tennis elbow. Do this workout 2-3 times a week.
It's very important to listen to your body. If an exercise is causing you pain, it's a good idea to stop it and focus on those that help you. In your case, if the gripper is causing the tennis elbow, you may want to reduce the use or stop it completely for a while.
I know it's tough to not train the way you want to, but sometimes, giving your body a break and focusing on healing and strengthening the problem area can bring about better long-term results. Hang in there, and I hope this advice helps you. Keep me updated on your progress! 💪😊
@@UnityGymOnline thank for you comment i apreciate it realy, i had shoulder surgery before 6 weeks and i thibk i has my both arms in bad positions much time, i also sleep on side and on belly xD my arms aleays in 90 degree, it hurt most when i wake up in morning, i go see a doctor in 2 days i think i need a tool to keep my arms straight
@@Chef_cookk I'm really sorry to hear about your shoulder surgery and the ongoing elbow issues you're experiencing. That definitely sounds challenging! 😕
Having your arms in improper positions for extended periods, especially after surgery, could certainly be a contributing factor to the discomfort you're feeling. As you'll be seeing your doctor soon, that's a great opportunity to get professional medical advice specific to your situation.
However, as you recover, you may want to consider starting a balanced strength and flexibility program. It's not just about rehab, but also about preventative measures and overall body strength and health.💪🏼 A program that focuses on both strength and flexibility can help you regain not just function, but also enhance your quality of life.
Please remember, while doctors are great at diagnosing and treating acute conditions, they might not be as specialized in advising on exercise or rehab routines. That's where fitness experts like myself can come in. I encourage you to do your own research and make the best decisions for your body.
If you have any questions about strength or flexibility training, or anything else related to fitness and recovery, feel free to ask. I'm here to help. Take care of yourself and keep me updated on your progress!🙂👍🏼
💪🏾
How many reps will u do of each exercise?
Hi Daniel, it depends on whether you have golfer elbow or tennis elbow OR whether you're just using these for strength training, If rehabbing an injury then you will want to start on one of the really light ones, aim to experience a 2-4 out of 10 pain. Start with isometric contractions for 15-30 seconds, then move to the 8-12 reps range. For strength training it's just like regular strength where you undulate between intensification 5 reps and accumulation 8-12 reps per set
@@UnityGymOnline Thank you. I have golfers elbow. I was also wondering if doing ulnar and radial deviation excersices aswell as some pronation and supination excersices.
@@RupertPupkinComedy yes, AND forearm flexion and extension, and elbow flexion and extension, AND scapular control work. The thing about golfers elbow is that it often comes from a dysfunction of the shoulder/arm as a unit. Which means that the poor little forearm flexors get smashed, taking way too much load during pulling exercises. These two devices are pivotal in the rehab or said issues ... but you also really need to take care of everything listed above.
You need to ensure that your programming is taking care of all that, especially strengthening the scapular stabilisers
@@UnityGymOnline Thanks I appreciate it👍
@@RupertPupkinComedy no problem, let me know how you go
That's how I got tennis albow. From using a grip trainer
Probably using one that was too tough for you and not combining it with correct exercises like pronation and supination work, bicep and tricep work, and scapular stabilisation.
You get best results when you strengthen the whole system
Hammer curls gave me golfers elbow now i can't get rid of it
I'm so sorry to hear that. There's a bit too golfers elbow rehab. I create custom programs withing my UMS Tribe Membership that are comprehensive and effective.
Check it out, much more cost effective than seeing a physio unitygym.com/ums
Lateral Epicondylitis is caused by gripping. When we close our fist the extensor capri radialis muscle involuntarily activates.....the wrist extensor. This is why the term "tennis" "carpenters" elbow have been coined. When you hold onto something with an iron grip all day.....a tennis player swinging or a carpenter driving nails. Lateral epicondylitis is the result. When you grip all day, your grip is already, not only worked but overtrained.......The A1-A2 system of training which is basically antagonistic muscles being worked together doesn't apply when you grip 99% of your life.....weather carrying groceries or deadlifting....grip grip grip. Tuck back levers to work wrist extension, and rubber bands to work finger extension. Thats it. If you have epicondylitis on the lateral side of the elbow gripping exercise will only make it worse.......flexion without extension is what caused it in the first place.
There's many reasons why people developed tennis elbow, the examples you've given were not what caused mine or the people I work with who also suffered from it.
Each case differs from person to person and treatment would also differ.
For people who get lateral epicodylitis from lifting weights or doing calisthenics, the advice I've given here works well.
Have you suffered from tennis elbow Zach?