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5 Minute Tennis Elbow Fix!! At Home!!
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- Опубліковано 8 сер 2024
- Home remedy with very little equipment needed for a quick fix and Relief of elbow pain known as Tennis Elbow or Epicondylitis. Using things around your house to help fix the pain makes this video user-friendly to all!! Make sure to perform these movements often over the next couple of weeks to get blood flow, range of motion and gain strength in the affected area. I know the pain at the elbow can be excruciating so start off easy and move slowly through the exercises and stretches even if you are experiencing pain initially. #tenniselbow #epicondylitis #elbowpain #homefixforelbowpain #exercisesforelbowpain #lateralepicondylitis #tenniselbowfix #pickleballelbow #iphoneelbow
Recommended Products Amazon link:
Tennis/Golfer's Elbow Brace
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Soft Therapy Weighted 2-3lb Ball (orange).
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FlexBar (Green) Medium Resistance.
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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information.
Been suffering Tennis Elbow for at least a year now, comes and goes. I think it comes when I lift something heavy, then 5 minutes later it's pain time. Got to learn to just leave things be, and to do these exercises because just two reps and my pain is gone. Hope no one takes my can of baked beans of my desk as that is my reminder to do these exercises throughout the day. Thanks for sharing, this definitely worked for me.
It is nice to know there are common everyday items around the house to assist with wrist and muscle recovery training.
Thanks, doc, appreciate the tips - am getting onto these exercises now. Hopefully, I get some relief soon,
straight to the point and super helpful
You're awesome! Thank you for making this video and sharing. Catching the ball with fingertips is a new one I hadn't seen before.
Happy to be of some help ! 😁
Good exercises. Thanks a lot
Thank you taking the time to show. It's a reminder that I have to keep exercising my arm/wrist.
Yea sir, it takes some time but do it consistently 😁
Thank you very much. Big Time helpful.
Very useful exercises. Thank you sir.
Wow, I have been working on this for a month with many videos. Most of the activities made my elbow worse. I am a tennis player, but got tennis elbow from constant yard work in the Fall. Now, It’s affecting my tennis. I watched your video and the first 3 stretches relieved so much pain already. I will continue with just your video! Thank you so much for taking the time to make this and share! Amanda
Thanks Amanda!! I’m happy it’s helping. It took me at least 6 months to be pain free. I still do the stretches during resistance training but should still do the strengthening at least once a week. 🤙🏻
Thank you for the advice-I’ll try them all!
How did it go? Any relief?
Thx for this!
Thank you!
Hello. Thank you for these exercises. Just got your video today even though it’s 3 years old. Been having this problem. Will try these.
Let me know how it goes. I also have some additional tennis elbow exercises on another video called golfers elbow on my channel. Watch that as well👍
Thank you very much
I'm in heaven just massaging that spot . Thank you so so much . I work on the green chain and band mill at a lumber mill .😊
Happy that I was able to help. I have another video on my Channel that addresses golfers elbow but with some additional Tennis elbow exercises. Check it out!!!
First off.... thank you a five minute video that actually only took five minutes. I appreciate how quickly you got through this. Also the exercises and stretching almost immediately worked. Lastly, I couldn't figure out for the life of me what caused this.... then you said... the Iphone. Yup... makes total sense. Awesome job, thank you very much!
Hey!! That means so much to me that my video helped you out. Remember to keep doing these exercises & stretches until the discomfort is gone.
I'm doing this at work right now... my left elbow (non-dominant) has been hurting all week. I'm pretty sure it is not tennis not golfers elbow since I do not participate in either... probably from repetitive motion.... hope this helps. I have been using an infrared light & it helps alot when it is on ... have not noticed any long lasting relief, yet..... thank you.... I subbed!
I have had the most excruciating tennis elbow pain for several weeks now. I was taking big doses of ibuprofen continually. I watched your video yesterday and dd the exercises several times during the day. Last night the pain had gone down from a 10 to a 4-5. This morning I'm left with only a dull ache at about a 1 or so; the "spot" of the focus of the pain on the elbow is still tender to touch but it's almost pain-free. Thank you, sir! I think you ought to do more videos. Do you have any exercises for sciatic pain?
What a great video! Super handy to know as a software engineer who types all day.
Perfect approach! Thanks.
Thank you sir ! 👍
Thank you!!!
Thanks, I will be trying these exercises.
Great! Let me know how it goes 👊
Thank you for this!
Happy to help!! Thank you !
Hey. It is contagious!!! SPread to Android too. Just started to use me android and the pain come back. Lol...drop both.
terimakasih...sangat membantu
Wow just watched a did the exercise at same time pain feels like it's easing your a Genious
Happy to hear!! Keep up with it to get rid of it for good. Check out the Golfers Elbow video on my Channel, there are some additional Tennis Elbow exercises on there as well. Thank you & best of luck !
John
Thank you so much! Very useful 😊
So happy the video was helpful 👍
Thanks buddy will try some biceps 👏
Dear Sir, thanks for this educative video. I would certainly take the measures suggested by you.
Please let me know whether I can start lifting weights again...ofcourse in due course of time...or should I forget about it.
Thanks and regards.
Amazing how fast my pain go away. Thank you. Hey.. try it.. work for me thanks.
Thank you !! Check out the Golfers Elbow Video on my channel, I put some additional tennis elbow exercises on there as well.
John
Thank you very much. This is day 3 and I'm starting to feel some benefit already. I
t hit me about 4 months ago and now I have some hope.
Great!! Remember to keep doing the stretching and strengthening exercises on a daily basis and light stretching in between exercises. Check out my golfers elbow video for some additional tennis elbow information on that that I added. 👊
Thanks for your useful video ! What do you think of elbow braces which are sometimes recommended for tennis players ?
thanks a lot. And a quick one too.
Thank you ! I hope it helps you. It does take awhile to feel better though. Also check out my golfers elbow video that has some additional tennis elbow exercises as well. 👊
Many thanks!
I’m very happy that you found the information useful 👍. I also have a Golfers/Tennis Elbow video on my Channel ( John DeYoung Fitness) that has some additional Tennis Elbow exercises. 😁
Thanks for video .
Well worth it 👍
Thank you & happy it was of some use to you, I have a Golfers Elbow video on my channel with some additional Tennis elbow exercises, check it out. Thx!
John
thank you i got it from weight training, i guess wasn't doing these stretches,how many days does it take to recover?
Thx
Thank you so much , i have a question why my elbow (pops) when i do bicep curls , should i stop ? Yes i have tennis elbow.
Hahaha did he just say pocket rocket hahaha. Apart from a good laugh this worked great to help relieve my elbow. Thank you!
Ooops!!! Didn’t mean that 😂. Meant like a mini-massager. Out of 78k you’re the one who caught that 👊. Happy the video gave you a laugh & some relief. Thx!
John
that's great thanks-just about to ride my motorbike for 3 weeks, so will def come in use those exercises :)
Good luck & keep doing the stretching & strengthening- it will take some time but one day you’ll be like, “ ..hey! The pain in gone ..”
😁
شكرا لك لكنى بدأت فى التمارين امس لكنى اشعر بزياده فى الالم ما السبب وهل استمر ام لا
Very good review of exercises. I wish you included the use of heat around the arm, as well.
Thank you!!! Yes, I missed that one. Good note 😁
Got a tennis elbow for about 2 weeks or so. In the beginning it didn't hurt that much but the last few days are terrible. I'm going to start these exercises to see if it helps me. Thanks a lot for the video!
Checking in on your Tennis Elbow. How is it going ?? It takes a while but as long as you continually do the stretching & strength exercises you’ll get there. 😁
Thnx for getting back at me. I still have some pain but I have much more strength when I make a fist. These exercises indeed helped me a lot! I still do them a couple of times on a daily basis. i hope the pain will be gone in a month or so. I have no idea how long it normally takes to heal @@JOHNDEYOUNGFITNESSLA
شكرا لك بدأت فى التمارين امس لكنى اشعر بزياده الالم ما السبب وهل استمر في التمارين ام لا
Excellent video John. Thanks for sharing. Subscribed...You're not kidding about tennis elbow pain. I've had it so bad I could barely lift a weighted blanket when in bed. That pain. ughhh. What are your thoughts on PRP injections for tennis elbow?
I don’t have any clients who tried PRP fir their tennis elbow. Here’s a study I found that might be of some help. It’s a small sample size but interesting nonetheless.
-A total of 230 patients with chronic lateral epicondylar tendinopathy were treated at 12 centers over 5 years. All patients had at least 3 months of symptoms and had failed conventional therapy.
Patient outcomes were followed for up to 24 weeks. At 12 weeks the PRP-treated patients reported an improvement of 55.1% in their pain scores compared with 47.4% in the active control group. At 24 weeks the PRP-treated patients reported an improvement of 71.5% in their pain scores compared with 56.1% in the control group. The percentage of patients reporting significant elbow tenderness at 12 weeks was 37.4% in the PRP group versus 48.4% in the control group success rates for patients at 12 weeks were 75.2% in the PRP group versus 65.9% in the control group. At 24 weeks, 29.1% of the PRP-treated patients reported significant elbow tenderness versus 54.0% in the control group. Success rates for patients with 24 weeks of follow-up were 83.9% in the PRP group compared with 68.3% in the control group. No significant complications occurred in either group. So, no
significant differences were found at 12 weeks in this study. At 24 weeks, however, clinically meaningful improvements were found in patients treated with leukocyte-enriched PRP compared with an active control group. Hope this helps!!! Good luck 👊. BTW, love the Kitty pic, we have 2!
How many times and reps should we do each movement ?
What would it mean if chin up hurts more than normal pull up? Neutral also hurts more in case that's not obvious.
Got mine from the motorcycle. Guess what motion my right hand is doing repeatedly? This is helping, I can even do the stretch waiting at a light.
That’s a new one & I totally see that happening. Hope this helps and check out the Golfers elbow video on my channel, there’s some updates Tennis elbow exercises on there. 🤙🏻
Hi Dr.
I have a chronic tennis elbow
now for the first time I watched your vids exercises its great and awesome so i just wanna ask u how many times a day could I do them ? And i tried do them all for the first time today I had a pain in my elbow so its a normal thing ?
Should I continue for how long Dr. and that pain will go to complete all the exercises normally thnx your reply will be highly appreciated 🙏🙏
This video helps, but i have a broken elbow and i dont wanna go to the docter and im scared im 9 years old. If you know what to do can you help and reply?
Ive beens tubborn for the past 5 6 months ignoring it due to tournemnts and matches but i cant carry on like i am right now. My whole arm hurts when i try to even pick up a racket. I went to my doctor and stopped playing for 30 days taking medicine also but it didnt help. Might there be a tear perhaps?
❤
When you said put "your phone down" I actually did the opposite and used my phone as the weight as it is around 500g so like your can of beans. I got hurt skiing, i guess the torque applied by my body when i turn around my poles is too much for my joints. But after the injury the phone doesn't help yup.
Thank you! The phone! I never knew the phone could cause this! You are so right about brushing your elbow against something and the pain sending you.. horrible.
OMG! I remember that pain so vividly !! Hope you recover quickly, just keep doing the strengthening & stretching & you’ll get there 👍
I’m very happy that my video helped with your pain. Keep up the exercises, strengthening & stretching. I’ll post a sciatica video in the next 24-48 hours & in the meantime go on my page John DeYoung Fitness & look up the Video “Lower Back Pain “, this will help with strengthening the muscles that support your back- also the stretch Video “Full Body Stretch” should also help to release the muscles of your lower back. Thank you !
I’m only 13 and I have it, it’s because I broke my wrist 7/ months ago and it’s hurt ever since and my karate teacher luckily told me what it was thank god you me here
7/8 months ago
Definitely got worse or me, weightlifting. Even usin neutral grip pressing and pulling exercises, it hurts around elbow especially with tighter grip. Tried rest for weeks but it came back once started back. Very frustrating when one arm is holding other one back and effects all working out really. Will do these exercises use compression but could with good natural pain relief too topical and oral, trying to find what's best.
after doing all the steps (I ve been watch all youtube channel about tennis elbow too) I end up getting pain increased in next morning .. did I do something wrong John? I got the pain 2 months ago by practising golf at driving range, the pain never goes since then.. now i'm afraid even to massage my elbow
Hi, sorry it seems to have gotten worse. Make sure you go lightly and slowly on the exercises & stretches. Also, the light massage with your thumb on the tendon should also be not too aggressive. The pain will take a while to get better ( three months for me) so keep at the light stretching and massage a few time a day and the resistance exercises 3-4 times a week but don’t over do it. Good luck!
This what I have really painful
Got mine from sitting working on a computer for 12 hrs a day for years and then not having much physical activity outside of that I'm assuming. I'm going to try this, thanks!
I was given the same exact advice here as I did with a rehab specialist for tennis elbow. Good stuff!! These exercises are legit folks.
Thank you so much!!! Hope you’re injury has healed - or at least on the mend!
I have this pain from three months ago so I tried these exercises and did not feel comfortable can it be a tear??
did u figure it out
Does it ever go away
I know, it takes a long time but it does !!! I felt the same way, daily stretching & strengthening with no end in sight but it will get better
Everyday these exercises. Stretch 1st or after the weight exercises. Thank you.
I would stretch every day you can stretch before and in between exercises. I wouldn’t do the exercises every day probably every other day.
Golf elbow is next ?
Yes!!! Already on my Channel. There’s some additional Tennis elbow exercises on that video as well. Thanks for watching.
John
I never knew why it was called "tenor's elbow", but I discovered that when the pain increased, I felt like it was more like "soprano's elbow".
do people with Samsung phones also get iphone elbow?
yes unfortunetly.
I'm here dang it!
Yes , it’s called wanna be I phone elbow
Luckily I have BlackView
🤣🤣
Why this pain comes again and again...? Does anyone have this answer?
You have to do the strengthening and stretching exercises consistently for months and when the pain goes away, still do the stretching movements to keep the pain at bay.
3 sets x 15 reps ua-cam.com/video/SRDiGhRrlwU/v-deo.html
2-3 sets. You can also combine 2 different exercises and do them in succession. Then go onto a different exercise.
I got a question? If its too much pain how long should i wait to lift weights again? Until its gone or pain goes down
Well, you will literally have to stretch it and massage it in between exercises when you start resistance training so you can start training while you’re in pain but don’t push it don’t go super heavy try to keep the exercises Limited to ones that don’t put a lot of pressure on that tendon, like lateral raises front raises, pull ups, biceps, you’ll have to modify certain exercises like biceps maybe one dumbbell at a time light weight, turn your palm in or up which ever puts less strain on the tendon.
@@JOHNDEYOUNGFITNESSLA ok yea thank u. Doing biceps and triceps are very painful.
How did I get it since I hate both tennis and iPhones? I own a Samsung and play racquetball.
Racquetball could cause it but definitely over use and lack of strengthening and stretching. Follow my recommendations and you are not allowed to carry groceries or take out the garbage for two weeks!
Racquetball??? Probably because you’re 80 👴
Is that a 2 pound ball?? (Did I hear wrong)
Hi, yes it’s a 2lb, sometimes 3lb soft, therapy ball for your grip
Great. I have android phone. Will save me from iPhone elbow. 😒
Can an Android phone also cause a Tennis Elbow, because you said iPhone? Thanks!If an Android phone is more safe, I will stick with Android!
🥰💯👍🙏👌👏🏻🇺🇸
Everything felt a bit uncomfortable until I did the rotate with a light dumbell move and the pain made me almost hit the ceiling. Sh*t! :(
Yes, that one always hurts immediately- use a very light weight, move slowly and massage the tendon & lightly stretch it between sets. Check out my golfers elbow video and you might want to buy the Flex bar - it’s great for tennis & golfers elbow 👍
@@JOHNDEYOUNGFITNESSLA Thanks for replying to my comment. I've liked and subscribed to your channel and will watch the golfer's elbow vid now. You mentioned scar tissue on the tendon. Is this something that would require surgery in the future or will my body heal itself?
Release from stretches SLOWELY! Do not allow the joint to snap back to neutral like this guy does. 1:38
Good note 👊
Nobody knows the permanent solution of this pain.. When we lift something, this pain again started
another iphone elbow fix can be switching to Android...
It's interesting how now we have iPhone elbow. Yet for hundreds of years no one got this issue from holding books to read or using pens/pencils. And curling a soup can isn't going to strengthen a tendon, tendons aren't muscles they don't grow and get stronger. Nor do they repair themselves because they don't get blood flow in adulthood.
But they did. Writers cramp. Sometimes holding a pen or pencil too tightly can cause the muscles in your fingers or forearms to spasm after you’ve been writing for a long time in one sitting. This would be a painful overuse problem.
The soup can exercise will help strengthen the wrist extensors
@@JOHNDEYOUNGFITNESSLA yes muscle cramps from writers cramp but not tendon issues. But you said it would strengthen the tendons, not the muscles. Either way, a soup can is not enough weight to strengthen the muscle. Granted you don't want it too heavy but a soup can does about as good as moving your wrist up and down without holding anything.
@@Resist4 So, what do you suggest someone with Tennis Elbow does to improve the condition? You came in with criticism, but no alternative solution.
@@DD-no2im ummm, I’m thinking see a medical doctor.
@@Resist4 I've already seen one who has recommended ibuprofen and physio, which almost mirrors exactly what is described in this video. I'm also booked in for a scan next week to access further. But I digress, you still haven't provided any actual information or alternatives to what was already suggested in this video. Only criticism. I'm genuinely open to all suggestions if you actually have an alternative.
Funny, I just went to an ortho and he wants to do Radial Tunnel surgery....
RT syndrome is different. In tennis elbow, the pain starts where the tendon attaches to the lateral epicondyle. In radial tunnel syndrome, the pain is centered about two inches further down the arm, over the spot where the radial nerve goes under the supinator muscle.
I use android, so I guess those stretches won't work for me.....
haha i also use android. my phone and my keyboard do it to me. :(
I hate this issue
It can be awful & take a lot of time to heal.
@@JOHNDEYOUNGFITNESSLA how long with excercises you recommend? It happened do to improper form lifting weights.
Long time tennis elbow guys. None of this works
I usually don’t respond to moronic comments but you are the king of dopes. Your chronic tennis elbow is due to you wanting a “quick fix”, and being too lazy to stick to this regimen & others like it to get real results and commit real time to it. Don’t bring down good advice because of your inadequacies chum!
5 minutes my ass. This did absolutely nothing to relieve my tennis elbow.
OK, well you did the first part bravo!! now the second part, you have to do it every day every other day for at least the next three weeks. The video clearly states there is no overnight fix. Five minutes of work each day but for multiple days. Good luck.
Been doing it for over 2 months. You should not be calling it a “five minute fix”