STOP Elbow Pain! How To Fix Tennis Elbow [Lateral Epicondylitis]
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- Опубліковано 30 кві 2024
- Complete home treatment for lateral tennis elbow pain at home! Tips, stretches, and exercises for elbow pain to help you not only feel better now, but prevent and eliminate pain in the future. Presented by a doctor of physical therapy to help you fix your tennis elbow and get back to doing the things that you love.
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WHAT IS TENNIS ELBOW?
Lateral epicondylitis (“tennis elbow”) is a common overuse injury that causes elbow pain on the outside part of your elbow. Most of the muscles that extend your wrist and fingers originate on this spot on your elbow (the “lateral epicondyle”). Overuse of the hand, wrist, and forearm can cause damage in the common tendon of these muscles which results in pain.
WHAT CAUSES TENNIS ELBOW?
As it’s name implies, tennis elbow is caused by repetitive overuse of your forearm muscles (originally encountered in tennis players hitting a “backhand” over and over again). However, in my career I can honestly think of only two people I’ve ever treated who got “tennis elbow” from playing tennis.
Most often, lateral epicondylitis pain is caused by simple, repetitive, overuse activities in the hand, wrist, and forearm such as typing, mechanical work, and even weight lifting.
BEST TREATMENT FOR TENNIS ELBOW PAIN
The key to effectively treating tennis elbow pain is to do things to eliminate the symptoms (help it feel better now) and treat the cause (help it to feel better later). The best way to eliminate symptoms is through anti-inflammatory measures and the best way to treat the tendon damage is massage, stretching, and the right strength training. All will be presented for you in this video!
HOW TO TREAT TENNIS ELBOW PAIN AT HOME
Introduction
Inflammation
Massage
Stretching
Strengthening
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Did you try these steps? Did they help? I would LOVE to hear from you - leave me a COMMENT below and SHARE with someone who needs to see it! 🙏🏼
I can’t straighten my elbow. It’s hurts too bad.
Are these stretches and exercises good for pain that is/was in the elbow "pit"?
Thank u
Very helpful video Jared. I have been following Jared s videos for my sciatica, back pain videos since past 5 years. Any flare ups, i come back and problems start resolving and feel strengthed in few weeks. Now i had elbow pain, i m here again. After agonising pain, already feeling better in 3 days. Thanks Jared.
Thank a lot. I have done some of the things you recommended but not enough.
Love this!!! I have golfers elbow in both arms- this was so helpful ❤❤❤❤
Suffering from this for over 1 year and just beginning to realize what it might be, initially caused by hyperextending the elbow in a weight-bearing exercise performed at speed. Quite by chance a couple of these vids started popping up (prolly mentioned it on an Android phone or something) and your diagnosis (after the press the middle finger thing) was spot on. Followed at video speed with the exercises - most of which I've seen before but not really bothered with in a bodybuilding/fitness context) and alraeady it feeels better, or at least, I am absolutely certain following the mini-regime detailed here I should be able to heal it up. So, many many thanks to you for this brilliantly concise video, I really hope you can address some other common ailments on here, how about a 5-minute arthritis routine for older people, or better still, given their antipathy to new-fangled ideas, a 1-minute arthritis routine for pensioners. Like PLEASE. And again, thanks.
This looks excellent, thank you! I'll be starting this tomorrow. I have seven years of lateral epicondylitis on the right side and it's just starting on the left.
nice sharing and you are very clear in your explanation
Thank you very much!
Love your videos and exercises...very helpful...👍😘
Thank you so much, @verah619! I appreciate your support. Thank you so much.
I found your channel a few months ago looking for general flexibility routines ( love the 8 minute stretch video!). Then I saw the teaser for this one, a week or so before I have a medical appointment about elbow pain, with the red area right where my pain is. This is definitely the problem! Looking forward to following these recommendations. Appreciate all your very helpful videos!
I hope you find it helpful!
Thank you soooo much ❤❤❤
Drummer here, looking forward to trying these out. My left elbow has been giving me issue for about 3 months now.
Golfer here. Thank you. The struggle is real.
Great videos for us with pains . New video idea; leg workout with hip bursitis. I should strenghten my legs but am afraid that my bursitis never goes away.
I did these and they helped greatly. Thank you so much. Do you have one for Golfers elbow?
That second stretch was new for me, that was all i needed! Thank you so much
You're so welcome!
Totally works, love his advice! The graston technique works really well. A few weeks, you'll be all better.
Great to hear!
Thank you the stretching is great .I feel better! Thank you so much! God bless you!
You're so welcome!
Thank you from, Amsterdam The Netherlands. Will give this a try for the pain in my elbow.
You are so welcome! I hope it helps!
I had to place some heavy landscape bricks in some tricky locations repetitively. I got my retaining wall and Tennis Elbow out of it. This helps, thanks!
Thank you so much. I have been doing some of these, but the ice pack and massage and butter knife trick is wonderful. Also none of the doctors told me about taking care for the palm and wrist muscle. I will keep doing this, i hope my tilted elbow will be better in some more weeks. Thank you!
You bet!
Helped a lot, thanks!
You're welcome!
7 months ago I had EPTE® Percutaneous Electrolysis Therapy (a revolutionary technique used to treat various skeletal muscle dysfunctions). After six electrolysis sessions I do excentric exercises every 72 hours with a flex bar (Tyler twist exercise) and self massage. Pain decreased much in my chronic tennis elbow.
Your favourite exercise gave me an amazing stretch !!!! Thank you.
You're so welcome!
Legend you are buddy 👊 thanks for video 🙏
Happy to help!
Sur today was my Match for Tug o war and i was having a lot of pain and your video popped up when I sesrched for this pain and myself too Am a MBBS student your way of doing helped me with my pain thank you so much sir … lots of love ♥️
You are so welcome! I am glad this was helpful!
I paint homes and play disc golf. I've been painting for 20 years and playing DG for about 5. This is going to really help me. Thanks! My elbow has been killing me for the past month or so.
Oh man! Painting AND disc golf is a perfect recipe for tennis elbow. Hope the things in this video help you!
Did each of those exercises as I went through the video. Can definitely feel the work in the arm. Very thorough video. Much appreciated. It's a really strange injury. Hopefully these exercises do the trick.
Great to hear this is helping and thanks for sharing!
Thanks! Doc. I swear by your IT band exercises, now working my tennis elbow pain. 😅
You are so welcome! Thank you so much for your kindness and generosity!
Is it okay to strength train while dealing with this? Any exercises we need to avoid? Thank you
Sir can you make a video on carry angle elbows and exercise to correct it.
Thank you this video was very very helpful
I had acupuncture 30 years ago and thank god I have never experienced tennis elbow since. Years of pain and a few acupuncture needles and in 30 minutes healed my pain I had suffered for 10 years
Amazing, Jennifer! I’m so glad you found something that worked so effectively for you. Thanks so much for commenting!
How do strategically placed needles resolve tennis elbow!?!? I tweaked mine in the gym bout 4 or 5 weeks ago and still hasn't gone away...need to get back on the WEIGHTS!!! 💯🤔😂✌️
Thank you for the clear & concise explanation of stretches& diagnosing of this condition. I’m glad to stumble upon this video bc I’ve been dealing with this condition seemingly out of the blue for a couple months & it doesn’t seem to be getting better. Definitely felt The middle finger pull..
One question- are these exercises intended to be done when there’s still a lot of pain? I try not to use my arm to allow it to heal..but as soon as I use it to lift something as light as a glass bottle, the pain intensifies again. The exercises & stretches in this video don’t really provide relief, my elbow/outer forearm were sore afterwards. Is this an indicator I should refrain, or keep going gently until it starts to improve? I’m concerned about creating further issues rather than healing. Thanks!
This is insane literally talking to my wife about my elbow on Monday 😂thanks
Haha! Talk about a “right on time” video! Hope it helps you! 🙏🏼
Thank you! I googled everything that was wrong with my right arm which is mostly overused. Now I found the culprit.
So glad you found this helpful and thank you!
Hi , I like your videos they get straight to the exercises, so I can replay. This helped a lot. I still feel a sharp pain on that bone that sticks out above the elbow, when a person has it bent at 45 degrees. It seems to be right on the corner, but maybe it is not. I'm thinking it may be nerve pain. radicuneuropathy, spelling is incorrect, which I have some that can get more or less severe at times, emanating from the neck/spine. I did your traction on those with the towel: That is the best one for me.
I am so glad this video was helpful for you and thanks for sharing!
Try stretching it it’s worked for me big time
My goodness I have had both arms inflammed since March the right one the worst, I was going to Physio (the exercises are better here, you use lighter weights) and I've been going to acupuncture once a month its less pain it doesnt wake me up at night but pain still bothersome...hoping this video gives me successful results
Best of luck!
So, this is for those of you that are experiencing long term pain that is seemingly chronic. Its been 6 months for me. I had tried both rest and physio exercises, and a combination of both. I had days of relief, but in general, the issues were ongoing. Then, I discovered the Athlean X kettle bell routine for tennis elbow. This was the beginning of realization. The kettle routine was giving me relief but not permanent. I did start to notice that when this routine popped my elbow joints, I would get almost instant relief, but with residual tenderness at the tendon. To be expected I suppose for a tendon under constant strain. So, I remembered I had seen one or two vids that suggested some Tennis elbow is actually a fruit of joint dysfunction and misalignment. I went back and sought out more vids on this issue, and came up with a couple of exercises/movements that are designed to pop the joint back into alignment. Guess what, I went from having a day of pain and restricted motion to near instant relief. So, for me at least it seems my joint is out of whack. This makes sense for me. I was aggressively chopping wood when I triggered my Tennis elbow. So, for me at least, it seems I need to focus on alignment and also strengthening the arm muscles. This goes for the shoulder too. I'm taking a holistic approach to building my arm back up. Good luck.
Thank you, for your input! I’ll be doing the same approach
I'm back :) Can it be possible that after my fall and carpal syndrome, I have pain in my right tennis elbow? I'm doing further exercises hoping the pain goes away 'cause even when I pick a coffee mug it hurts! Thanks once again! - Vince
Can I use these movements if I had surgery about a month ago I am doing physical therapy 3 times a week and we just started to do some exercises
Hi I came across this video and I am really hoping that my injury gets treated with this routine. Just have some queries before I start. Can someone help me with this please.
1. Do we need to wait for the pain to subside and then start with the Stretching and Muscle Building exercises?
2. Till when we need to do these exercises? I mean to say for how many days?
Thanks for this doc! I have a question, do we start the exercises right away or wait til the inflammation has gone down with NSAIDs and rest before starting the exercises?
Thank you!
You can start them right away if it doesn't cause too much pain.
Hello, is this better than the other video you have with the exercises? I have it for at least 9 months now and I am trying to find ways to fix it!
You didn't look at the kinetic chain that commonly causes this issue. Shoulder girdle function/stability is important as is hip function.
How do you differentiate this versus radial tunnel syndrome?
With the strength part is it once a day every day.
Use the braces on my knees and elbows, I find it changes my natural movement, I don’t have a sharp pain, dull pain, not bad, I wonder if 50 reps in 3 days is better then 15 reps every day?
The goal is to find your tolerance level and make that your starting point. Then we progress from there. Hope you feel better!
This is great advice. In what order should these exercises be done? Meaning, should I get the pain under control before I do either the stretching or the strengthening? Or can I do all of these treatments in the same session, strengthening, and stretching? Or just start with stretching until the pain subsides ?
I was wondering the same thing
@@susanlicher6728 - He said in a reply below that don't have to be pain free when starting your strengthening exercises. I suppose you should only strengthen if your pain is at a minimum, which is a judgment call, of course.
I have tennis elbow for 6 months now. I’ll start doing. What this video says, how long should I do it for before I re join the gym ?
Just wondering, would a gyro ball also help tennis elbow pain?
How long does it take to heal completely? Because i am suffering since last month. It is actually painful and uncomfortable.
should i wait till completely pain free before starting strengthening routines?
No, you can start now!
Awesome…. thank you for that…. and all your videos, so grateful for your help
how to fix tennis elbow: BPC157 and TB500
I just discovered this pain after hard work with a screwdriver when my drill seemingly stopped working. Almost 8 hours of screwing 🤦🏾♂️
Ive got it bad in my left arm from weight lifting! It's stopping me from lifting and i need it gone asap so I can get back to it 😭
Can i jump rope with tennis elbow
Will this pain eventually heal and go away if I don't do any exercises or stretches?
Probably not if it's bad enough. I had it in both elbows years ago for well over a year. I finally went to physio and it eventually went away. I have it back in both arms again unfortunately.
Probably not, you will have a susceptbility to this sort of injury in the future...just do the exercises a little bit to start. The benefits will motivate you to follow the full 5-minutes (!)
I got this pretty badly after a bout of home carpentry.: hammering, sawing crow bar ..
I hope you feel better soon and find this video helpful!
First exercise started helping it feel better. Thx
Great to hear!
Theraband flexbar.
Such a great tool! Totally agree!
Where are all the baseball players at ⚾️
For reeeeeeal! ⚾️ Super common in these athletes. Hope it helps!
sorry, doesn't stop the cause. need to strenghthen the shoulder posterior muscles which are not strong enough to control the deceleration motion of the arm in raquet sports or throwing, so the lateral elbow over works. strenghten the shoulder properly and the pain leaves
That is absolutely the prescription if the primary cause of the dysfunction is due to racquet sports and throwing. Thanks for commenting!
This is great if you're 80.
This is temporary and it doesn't help.
I tried this. I’m typing this at the ER
I tried this. I’m typing this from the hospital