Simple exercise to stop tennis elbow and golfer's elbow
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- Опубліковано 1 тра 2024
- Disclaimer: This video is designed to be a helpful resource and is not a substitute for physical therapy under the direct care of a physical therapist. There is no doctor-patient relationship between you and Dr. John Dougherty and you perform these exercises at your own risk.
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8 months i have had golfers elbow. I tried ice. I tried leaving it alone. I tried heat. Jacuzzis on and on. Zero improvement. Then decided to try this eccentric wrist curl. By the end of the 1st week the improvement was unbelievable. Had to come and say thank u. Cant wait to see a month from now.
how is it now?
pls give update bro
How often would you do this exercise? How rest in between sets?
@@Codiggity369 i do it 2 times a day 2sets of 10 and for a break i just do my other arm and then switch
@@BM-gf6ol Thank you so much. Do you know if tendons get sore like muscles? Do you take days off or do this every day?
I love this guy...right to the point, no bs!!
Athlene x got owned here
hi everyone ,if anyone else wants to uncover how to cure tennis elbow at home try Sovallo Elbow Formula Fixer (do a search on google ) ? Ive heard some unbelievable things about it and my co-worker got great results with it.
tennis elbow treatment starts at 3:15
Thanks dude
Thanks
interesting points ,if anyone else needs to find out about cure tennis elbow at home try Jaffacter Elbow Treater Coach (should be on google have a look ) ? Ive heard some great things about it and my partner got excellent success with it.
Cheers for the Video clip! Excuse me for the intrusion, I would appreciate your opinion. Have you ever tried - Mackorny Tennis Play Blueprint (just google it)? It is an awesome exclusive guide for Eliminating Tennis Elbow Pain without the headache. Ive heard some extraordinary things about it and my friend finally got great success with it.
@@carlosmendez3757 Thank man. Yet another video which spends half the time in explaining what it is that we actually want to treat instead of (as the title suggests) how. Yes, it is a safe bet that if I am googling around for 'how to treat tennis elbow' then I do know what it is.
Dude, this is the shit right here. I have had golfers elbow for a few months. I tried this one day and I can already feel results. Fuck, the internet is just awesome. Thanks a ton John, I really appreciate this video. You have improved my life, seriously man, thanks!
Is it still gone? I am in so much pain now and need inspiration.
@@chloebelle4923 Yeah, it is still gone. I supplemented this workout with an exercise where you hold a reasonably heavy weight for 3-4 minutes to lengthen your tendons. Took about 2 months but worked great.
@@arisakagirl4552 so good to know! thank you :-)
@@arisakagirl4552 That's great to hear! Can you give us a little more information? How do you hold the weight?
@@nvmffs I did the exercise just like it is done in the video. As for the supplemental workout, I held it just like a bag of groceries and walk around with the weight. Once the pain disappeared I strengthened my biceps which I found were disproportionally weak compared to my forearms. This helped preventing the issue from coming back
Thanks brotha! I have “fencer’s elbow” right now and your video definitely explained the condition and remedy better than anything else out there that I’ve seen.
I had tennis elbow for almost a year and tried many different exercises to no avail. Just a few days of following this video's instructions and the change was dramatic. A month later there's almost no pain. What a lifesaver this video was! Thanks for posting it!
Daniel McCarty what kind of weight did u use? Heavy? Light?
@MrXelium Yes, it's completely gone. Thanks again. What exercises do you have for a stiff back and occasional wrist pain? There are millions of opinions out there but I value yours.
Thank you for this simple, easy to follow plan of treatment!
Hi thanks for this video, exercise explained very well, will try it for sure. I’ve had golfer’s elbow for three months already.
Just came back to say thank you! I had both tennis and golfer’s elbows. After the first session almost all the pain went away. I was struggling in the gym before this and had to lower my poundages. Thanks again! You are a genius!
Terrific Murat! Were you able to get full relief just after one session? I assume at the two week mark since this comment you have some news? Hoping the best for you and hoping to help my own elbow!
Coach Lee, I had an immediate pain relief after one ore two sets. I did the exercises without any routine for a week or so and I am pain free now. Hope you will have the similar experience!
Thank you John very helpful.
Thanks SO MUCH!! These exercises were a godsend. 4+ months with barely any improvement, and very frustrating setbacks. Then i began trying these and in just one week my elbows feel like new. Cant believe all along it was this simple. For anybody reading this: stretches are also fundamental. As your tendon fibres recover, they do not have a good form. Stretches help to shape the tissue correctly as it heals
any recommendations for stretches?
@@fawazsyed2765 /watch?v=CzT3oE7DgWM ⬅these ones have been great for me. I find them even more effective doing them against a wall, leaving my hand on one point and every 10 - 15 seconds varying the angle (by leaving the hand where it is but moving my body to the right or to the left, doing it one hand at a time) 😄
How often u did the exercise in the video ?
@@fawazsyed2765 sorry probably late but here's a good start: /watch?v=3N4QWRnGeeA
2-3 times weekly but that's just me@@anujsarvang433
This is a good vid. Patients need to keep in mind there is a time for conservative PT then there is time for surgery. My left elbow had CTS with a crushed and flattened ulnar nerve with subsiding. Needed surgery ( which so far has worked) however my right I am having the same problem minus the subluxation. Obviously being conservative with that.
thank you for the treatment
This is the best explanation that i watch.. i needed it.. thank you sir.
You explain this very well.
Dr John Dougherty - You The Man!!! I salute you Sir!
Beautifully explained!! Will try it out
Dr. John Dougherty what do you recommend in terms of frequency? Everyday, 3 times a week?
Thank you!!!!
There are trigger points causing tendonitis....in the forearm, triceps ( brachial) and back (scapula)....need to do get rid of them and do these exercises....that helped me
Brief and firm explanation
Nice thank you.. a friend showed me this video a week ago. I've been doing 3 sets of 10 about 4 times a day for 6 days and have had a significant decrease in pain.. I've been rendering "solid plaster" the last few months & could barely lift my coffee cup.. Thanks again.. much appreciated 👍
Thank you Dr. I have pain in golfer's elbow. I tried your exercise and it already helps.
That's great! Were you able to reach full relief?
thanks for this.
I’ve been suffering with tennis elbow for about 2 months. I’m a mechanic and it’s really been affecting me whilst doing my job, so straight away I researched it on the internet and have tried a lot of the treatments that I was directed to on UA-cam, that includes massaging, icing and supports.
This video was the only one to help in a big way.
The first time I tried the exercise it was a little uncomfortable, but I noticed a difference after when it came to picking up a kettle of all things that I didn’t have as much pain.
Now 4 days in, the improvement is massive. Thank you very much 😊
Hi OriginalR6kid,
Do you do this exercise every day?
Hi Chris, 3 sets once a day. I did the excercise for a week at first and then stopped because the pain had gone, though my arm was still a little weak. I had to start the excercise again as I aggravated the tennis elbow whilst decorating, so with hindsight I should of done the excercise for at least 2 weeks.
Thanks for the quick reply. I will be trying these myself. If it does work I think it would be best to do these indefinitely in order to decrease the odds of these conditions returning.
@young boxing , I am having the same issue for about 3-4 months, how much weight did you guys start with.
I am having the same issue for about 3-4 months, how much weight did you guys start with.
lol I have both golfers and tennis in both elbows and it’s so painful, will try this!!
I missed the frequency; just mentions 3 sets of 10. I will try this and perform several times a day. My lateral elbow pain has been lingering due to weight lifting.
Great tips thanks
Thank you my brother, will do this now and get back to you.
Thank you so much
Thank you Dr. John. For 2-3 months I was struggling with tennis elbow pain, and pain on the forearm ( both front and back ) muscles. This is the best exercise. The trick is as said to do only the eccentric curl. It stretches' all the muscles. I am doing it for the last two days, pain is reduced by 80%, and am confident it will completely go away in a week. This is a best exercise for tennis players. Thank you.
What amount of weight did you find useful for this exercise?
how’s it now?
Thank you very much !
Very nice video info and explanation.
90% of posts here are product adverts :( that is sad.. but thx for the vid doc...i will do those exercises for chronic golfers elbow..
Good info. I have both happening at the same time. Can I do both exercises?
Thank you!
ill try this i had tennis elbow for about 3 mos now
Thank you. I thought I was watching carefully, and when you said for golfer’s elbow to have the left hand passive I was confused at first since I was looking at a mirror image. It took me a few minutes-at first, I did not notice you holding that hand with the other hand in order to prevent the injured tendon from being stressed. I can’t quite tell where to stop the exercise. Do we stop the exercise when the hand is parallel with the arm, or do we let the hand continue to flex backward/downward until the hand is at a 90° angle to the arm? Hope that made sense.
Moro no Brasil ,mesmo sem saber inglês deu pra entender tenho epicondilite médial no braço direito a 3 meses isso me incomoda muito , obrigado pela explicação
Thank you so much for this information! Ive been worried about this problem ive been having. As soon as i did the workout it allowed me to straighten my arm all the way out. And the pain is gone. I will keep this technique in mind fir the future. Thank you for all you do!
This video is godlike I got this 2x and fixed it just like that omg thanks bro.
Doctor... thank you
Good exercise, thanks. You can also give your elbow an eccentric workout with a Theraband Flexbar.
Yes sir, Same concept. I'm using it now
Wow i am watching with interest. Hopefully i could feel better and carry on with my passion..gardening
I’m gonna try this and hope it works. I was heavy in weight lifting and a year ago I got golfers elbow and tendinitis had to quit because of pain. Well I’m starting slowly into again and gonna incorporate this as a routine. Should I do it everyday?
This worked wonders on my elbow pain. I am almost always in pain from my elbows, unless I take long breaks from the gym. I was pain free after covid lockdown, but about 2 months ago starting feeling the elbow pain coming back. It was becoming unbearable.
I started these exercises about 4 days ago, and there is already a huge difference in the pain. I did triceps tonight, and there was almost no pain! Going to take a week off from the gym, continue these exercises, and avoid the exercises that I feel put undue stress on the elbow.
What I can do if I have pain in my wrist when I doing curl on the pronated form ? I mean the curls you explain here
Thanks
Great vid. Can I do this when it’s in pain/inflamed?
Tq for this video..Very effective.
This has helped me so much! Do you suggest slowly increasing weight to strengthen the tendon?
How many times a week?
Thanks
Big tip for you here. On top of doing these exercises you should do a dead hang off pullup bar for 30 seconds at a time. Your feet can touch the floor if you want/need. Doing the hang and these eccentric curls really helped my pain.
Farmers walk sounds like a similar option for those without pull up bars.
but isnt the dead hang gonna put the tendon under even more unnecessary stress??
Worked immediately
Thanks for making a video that finally gets to the point. I can't believe how many videos out there just talk the whole time and explain what the injury is for 5 minutes without showing anything.Jesus... Thank you.. I'm going to try this. I've got really bad Golfers elbows from doing Weighted Chin ups and Pull ups and this is the first solution I'm finding. Thanks Doc :)
straight up good advice
thank you
What should be weight?
I will try those excercises for few weeks and will give an update.
Seen any results?
@@henryquillin3733 He's dead
Great video! How many pound weight is that?
Will these exercises work while I’m wearing a counterforce brace?
Amazing
best dr
What about dry needling in addition on these exercises for the golf elbow. I am also doing a lot of deep tissue massage with the fingers after these exercises and there is already a lot of improvement after a few days. I just need a quick rehab because I need to peak after my training within 3 weeks...
Would this exercise be just as effective for healing ligaments as healing tendons?
What I have is basically golfer's elbow but according to an ultrasound it's partly-torn ligaments instead of tendons. I've been trying to get over this injury for years.
thank you doctor john,,, i work in a post room , 4 years throwing mail into pigeon holes , throwing and flicking using my right hand fingers like a spring shooting mail into their boxes,,,,,now i have another problem,,,,,,i have just started golf and teaching my children,,,,i now have pain front and backside of my elbow.top and bottom..at times extreme pain,,, will your exercise work for me ?
Go to ocramed healthy channel
Is it carpenters elbow when have both from swings hammers forward and backhanded?
One year with this problem. Lost time and money trying to solve it without success. Look no further. Thank a lot man!
Can you give a general idea of how heavy of a dumbbell you recommend. I normally do not use any weights, but do a fair amount of isometric exercises. I would like to buy a dumbbell to use, but have no idea what size would be appropriate. Thanks for any guidance!
Is it normal to have tennis elbow pain when trying to fully straighten the arm? I get extreme stiffness at about 20degree angle before full extension.
How to do exercise for caropataniel mussels pain in your wrist and finger
Thank you for the video. I have seen a lot of physical therapists put videos up like this, but I'm wondering if you might be able to provide clarity: Why is it that only the eccentric portion causes healing? What is the mechanism behind that? And if that is the healing process, how does one prevent it? Get stronger at eccentric wrist curls?
Thank You..It works like a Charm. Within 2 weeks its completely Gone. Thank You Sir :) Greetings from INDIA .
I have both on one arm. So it's been difficult to treat. I focused primarily on tennis elbow first until that felt 70% better and have just started the golfer's treatment. It's taken 5 solid months so far. I take the treatment seriously as I want to get back to a full work out. Is there something else I should be doing instead, or is it just the classic slow and steady wins the wonky elbow race?
Drjoshington Don’t worry it could always be worse; I have both on both arms lol. But wow is the most annoying pain in the world. Can’t workout and rest does nothing. Hope it improves soon for you
Appreciate Video clip! Excuse me for chiming in, I would appreciate your thoughts. Have you researched - 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 headache. Ive heard some extraordinary things about it and my m8 after a lifetime of fighting got great results with it.
interesting points ,if anyone else needs to find out about best tennis elbow therapy try Freds Elbow Helper (do a google search ) ? Ive heard some great things about it and my partner got excellent results with it.
interesting points ,if anyone else is searching for cure tennis elbow naturally try Freds Elbow Helper (do a google search ) ? Ive heard some incredible things about it and my friend got great success with it.
hey ,if anyone else needs to find out about how to cure tennis elbow at home try Freds Elbow Helper ( search on google ) ? Ive heard some amazing things about it and my friend got great results with it.
Should you do this with the injury? And should I stop all working out?
i had severe tennis elbow last year after 2 lobster seasons in a row ,, usually most people do one season , but i did 2 and afterwards my left arm had severe tennis elbow. 1 year later i still feel it in my elbow when closing my fist or gripping something with my fingers. I will definitely give this a try hoping the issue goes away as i have another lobster season coming up in a month,,,thats if the covid19 doesn't cancel the season
Thankyou doctor , you day do 3 reps.of 10 ,is that daily?...i am icing my elbow too at the moment , how often do you recomend icing it?x..
Hi John, great video. What sort of weight should I use for the curls? Is 2kg sufficient?
What amount of weight did you find to be useful? I am just starting out with this exercise. Thanks!
thank you....what about TFCC AND shoulder injuries and knee and back...lol is there one "super motion" to combine all movements? ooo supermotion i like that
Once you get rid of the pain do you need to continue these exercises as a precaution for future pain? Or does it build up muscles enough to no longer have the pain?
Is it ok to continue weight training during this time of rehabbing? Or will that hinder the healing process?
Tres mesos de dolor seguits, sense agafar un pal de golf pel confinament, amb quatre extensions, el dolor ha desaparegut! Thxs!!!
How long should I be doing these exercises?
I'm hoping one of you weight lifters can give me some advice on this. I'm not a body builder, but I'm an Ironworker so my job has a lot of heavy lifting. I was holding a piece of angle Iron (80-90lbs) about 40 feet in the air while my partner was trying to anchor it to a wall. I was in a bind but couldn't just drop it. I have a shooting pain in the bone on the Sid of my elbow. Not a muscle. Any idea what the problem may be? Thanks for any advice. I've been icing it but it is a shoot pain even lifting something like 2lb. BTW I was in a position that would be like a 1 handed curl w/the bottom of my tri. against the rail of a man lift.
roughly how long doe's this take to feel pain free. thanks
Rick Moore several months
Great video. Definitely will be trying the eccentric workouts. I'll be back in a month to let you know how treatment is going
Its been a month....any better?
Has it worked? Or suffered more damage and can't reply?
Ha! Good one, Grody.
Why say youll do something and then don't?
@@whowhy9108 Human nature
If I do these everyday would it be recommended to increase weight over time to further strengthen my forearms (I have tennis elbow)
Do you also have forearm pain as well as when you hold or bring an object towards yourself. I haven’t heard it so trying to figure out if this is common
Thank you very much. I have golfer's elbow.
rjrodrig6 and you still have it smh
c4snipar what makes you think he still has i?
Is it okay now?? What did you do to treat it?
Would this be helpful for tendonitis from playing guitar?
Do we do this every day or moreso everywhere day?
I just saw another video and he said mot to use dum bells, then this one says to use them. Another therapist said just to massage the area on the elbows and other say Dont massage on the area just the other arm...IM SO FUCKEN CONFUSSED
They all talking cause they have lips 😂
Go see a physio then
Confused or concussed?
It'll be so great when your daughter talks to you like that. Sooo great.
Good info the best results that I have had was by using the Freds Elbow Helper (i found it on google) - definately theno.1 method i've seen.
👍 sir can you please tell quadratus lumbaram strech
is it problem if I dont isolate and do both movements?
I don't have weights (yet) can I use resistant bands?
Can i done it without any weight?
tennis elbow + golfer's elbow = CLIMBER'S ELBOW
Not certain about the points made but ,if anyone else wants to discover best tennis elbow therapy try Elbow Recovery Tactics ( elbow.recoverytactics.com/ ) ? Ive heard some incredible things about it and my brother in law got cool results with it.
I have dumbbells finger extension grips and bands still in pain
I can't fold my right elbow fully neither up nor down from last three months.
I do some exercise as per directed by physiotherapist but no improvement got.
Please sugesst some exercise..
I have both tennis elbow and golfers elbow on my right arm. How do I do exercises without interfering the other exercise?
I got tennis elbow from doing Olympic lifts. Probably a technical fault when turning over the bar for cleans and snatches, but it takes so long to heal
I seem to have tennis elbow in my right arm and golfers in my left. Both came on with yard work. Has stuck around for 2+ months now. The tendonitis seems to get worse from practicing some of the stretches I have seen for these conditions. Here's hoping these exercises will get a different result.
hello, I have tennis elbow disease on my left arm for 3 months, do we have to do these exercises every day? I will be glad if you answer. good day