Tennis Elbow Exercise Mistakes: Are You Exercising Your Tennis Elbow Too Soon? [VIDEO]
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- Опубліковано 26 тра 2012
- Tennis Elbow exercises are a key part of treatment, but when should you start exercising? - goo.gl/6gSQ8 - And what if the exercises don't help and only make your Tennis Elbow pain worse?
It's easy enough to figure out which Tennis Elbow rehab exercises to do...
The hard part is knowing when to do them!
If you do those rehab exercises at the right point in your healing process they should help you strengthen and recover -- No question...
BUT, if you do them at the wrong time or in the wrong way they can just as easily:
-- Aggravate your pain,
-- Worsen your Elbow Tendonitis / Tendinosis injury,
-- And set you back weeks in your recovery!
Why is that? Why don't the exercises always "work?"
For the full article + many more free articles, videos and podcasts, visit: tenniselbowclassroom.com/tenni...
Let's break your vicious cycle of Tennis Elbow pain at last!
See also, these related videos:
"Can You Still Work Out When You Have Tennis Elbow?"
• Can You Still Work Out...
"Exercises To Avoid When You Have Tennis Elbow"
• Tennis Elbow: Exercise...
"What Are The Best Exercises For Tennis Elbow Rehab?" - • What Are The Best Tenn...
"What Are The Goals Of Exercise In Tennis Elbow Rehabilitation?" - • Tennis Elbow Exercises...
AND: "Rubber Bar" Rehab: Is Eccentric Exercise The Key To Tennis Elbow Treatment?
• "Rubber Bar" Rehab: Is...
As well as more Tennis Elbow-related videos on my channel at: / tenniselbowclassroom
great video - thank you for sharing!
THAT TOLD ME NOTHING......
Thanks for the great information. What are your thoughts on using the Theraband Flexbar and eccentric excises?
Hi, Sir! You mention targeted muscle and tendon therapy before doing exercises. Could you help me fin such videos?
Im have been a massage thereapist for quite a few years and have suffered with a slight touch of tendenitis your approach is different im curious of this techinque. Thank you for the information.
so what are the right muscle and tendon therapy treatments?
Thanks for the right info
Is there connection between elbow pain and neck region .becaus e its paining in cervical region also
This is the best information anyone can give to help heal tennis elbow
Hi, i have a question, have been feeling a small "bit" at the base of the elbow, i have absolutely no pain on stretching my wrist down, however, I still feel pain when raising my wrist against resistance when the back of my hand is facing down, is that tennis elbow? Thanks for the advice...
Good advice
In the middle of December 2022 I got a tennis elbow and pain in the ulnar nerve with numbness in the pinkie and ring finger. The first week I took some pain killers and started immediately with self massage of the muscles and trigger points in the underarm, and lots of stretching exercises every day, which I still do. As a craftsman I use an arm brace, but only during work. After a couple of weeks I started exercising the underarm with small weights followed by traditional stretching exercises for the tennis elbow, but also stretching exercises especially for the ulnar nerve problem. The result is very positive: I feel progress every week and a lot of the pain have allready gone. It's small, almost invinsible steps every day, but it works, and with steadyness and a little luck the pain may disappear within the next three or four months 🌿
this puts into perspective a lot of my pain issues :)
Thankyou
so how many vidoes do I need to watch to get advice on what to do? Ive watched three now and they keep
referring to the “next video”.
Yes, Massage Therapy is more or less what I'm talking about from about 4:40 to 5:20 in the video - I believe the first priority is treating the tendon by hand with the right therapy, followed by stretching and later exercise - But I prefer and recommend techniques that are a lot more focused than "massage." (Which is what I teach members at Tennis Elbow Classroom. com.) Regular, basic massage is a good place to start, though!
You should have included exercises also in this video
Great
Interesting video. I'll say this, I've personally had long, total rest accomplish nothing at all (just like you say it can). So, you've got my attention. Thanks.
Thanks, headkace, Sorry to hear you rested all that time and were no better off. (I hear that all too often.)
I don't know if you saw it, but for you or anyone else taking the "resting, hoping and waiting approach" here's my video on rest and why it's often not helpful: Tennis Elbow Treatment: Forget Resting - Rest Is RUST In Treating Tennis Elbow
Useless
Do you have any information or exercises to get rid of tricep tendon injury?
If yes then please help me out ,i am 14 and have been suffering from tennis elbow and tricep tendon injury for the past 3 months.
Any help would be great.
sukhdeep singh Yes, I do, as part of my Tennis and Golfer's Elbow programs (premium) one of my video lessons is about how to release the Triceps muscle and tendon (and these problems do very often go together) - Scroll down and you'll see the pic of the second 'bonus' video on this page: tenniselbowclassroom.com/
Hi there ,i got a few questions , tho the one with the issue is my father so i might not beeing able to be accurate on everthing but he doesn't know how to speak english .
My father has tennis elbow for around 6 months , his doctor told him before we do any cortisone or surgery let's try and see if we can fix it by using exercises and physio therapy. after a few weeks even with medical treatment his pain was slightly better but my father doesn't really want to reallly on medics.
So they went and started a cortisone which helped him, in that time my father was resting , cooling and exercising , but after a month he started working and slowly the pain came back .
My opinion about what my father might not do right as far i saw a few videos on the youtube is the way he does the exercises, for example i saw someone telling that before each exercise you have to cool down the area , also my father were doing some sort of sound croustic therapy especially once he told me instead to get better it made him hurt the next day a lot more , so here i was thinking about your advice about the tendons that he might injured them more instead making them better. Also the doctors told him that his Tennis elbow issue came mostly due to the fact he had wrist problems cause his veins were closed ad blood couldnt go throu them and forced his elbow to overwork on every hand task, is that true ?
I'm very skeptical that Cortisone shots help anyone with Tennis Elbow (when it comes to healing, anyway) - Yes, it "Helps relieve the symptoms" - but the symptoms are not the problem - The problem is the injury process that causes them, which is usually degenerative in nature, and Cortisone has been shown to cause degeneration. See my video on Cortisone shots for more about that: ua-cam.com/video/7evRaewblig/v-deo.html
As far as cooling down an area before exercising it... Are you sure that's what they are recommending? - That sounds like very bad advice to me, if so. I would never recommend doing strength-training exercises without warming up first. Cold muscles and tendons are more easily injured and one of the most important rules of exercise is "Warm up first!"
If your father has restricted circulation from his wrist down then his hands might be cold and he might be more likely to injure his fingers - but with Tennis Elbow we're talking about the "origin tendons" of some of those muscles way up at the outer elbow, which may not have the best circulation in general, but that circulation is from the thoracic outlet (shoulder area) above and not related to circulation in the hand. (Most of the muscles that act on the wrist and fingers are in the forearm - not the hand itself.)
Perhaps his wrist is very restricted with adhesions in his Synovial Sheath area, which will create a lot of extra friction (and loss of mobility) and cause those muscles to have to work harder, which may have been what the Dr meant.
what if my cronic pain isn't really in my elbow but is in my forearm which then causes pain and inflammation in my hand/wrist. can i still do these same exercises
I would think so. The same muscles involved in Tennis Elbow cause some people pain in the wrist end instead of the "elbow" / Epicondyle end.
Can you make a video on what exercises to avoid with tennis elbow or golfers elbow
+MeekVideos259 I already made a video about exercises to avoid when you have Tennis Elbow here: ua-cam.com/video/5Ltq1gUxehU/v-deo.html
I'm assuming my muscle is fine now but the tendon hurts whenever I clinch my fist and raise my arm towards my chest, what could you advise to aid it please?
I know your comment is 2 years old, but if possible, could you please give an update? I think I'm going through the same thing. Did you have a "grinding" feeling in your tendon when clenching your fist and raising your arm? Have you gotten over it since then? If yes, how?
Possibly a pinched nerve is also in play.
Thanks, Samantha. I think the bar has pros and cons. (One of my next videos will be on eccentric exercise, so, "stay tuned!")
I think eccentric exercise is a safe way to begin rehab, but I also think that the best exercise to begin with is NOT the one in the demo video for "The Bar" - See my latest video: "What Are The Best Exercises For Tennis Elbow Rehab?"
I'm also concerned the setup maneuver requires quite a bit of "contorting" that could put a lot of unnecessary strain on ones shoulder!
muscle massage any good for the tendons?
Absolutely! Advanced "massage" techniques are the most important part of the program I teach members at Tennis Elbow Classroom. (Not that everyone necessarily needs my program. If you're in the earliest stages of Tennis or Golfer's Elbow, or trying to prevent either, then there are a lot of simple things you can learn here on UA-cam.) For anyone who's stuck in the vicious cycle, struggling with Tennis Elbow and nothing seems to be working, I would suggest at least checking out my program: tenniselbowclassroom.com/
I am having a tennis elbow since past 1 week.. And i am having a burning pain on my elbow.. So whether i should do iceing or apply heat..???
Please watch this video "Why Not To Ice Tennis Elbow" ua-cam.com/video/ALaEtKWEYgw/v-deo.html
Now my burning is gone but sometimes my lateral and medial side have a sudden muscle pain for a sec then gone.... I don't know whether its tennis elbow or something else.. My doctor diagnosed and told me that its tennis elbow.. But i m not sure cause symptoms are not same
Tennis Elbow Classroom
I need help..4day already I to much pain elbow.how to cantron pain now..?
do 3 reps of 20 sets chin ups, 90 sec rest.
after 4 workouts, 1-2 days separated it should stop.
I got that from this guy Ask Rip #9 - #AskRip Video Series
If you're a baseball player, would you recommend not playing for a while? What if you can throw wearing a strap and hit with little to no pain?
Bill, I would say it depends on how much is riding on it. If you really need to keep playing and you can throw without much pain while you have the strap on, go ahead, but if you can afford to take some time off then that would probably be the wisest thing to do.
Thank you for your input.
What about massage therapy?
This may have been asked and responded to already, but will push ups be harmful to the healing process? Should I not do them? Thanks!!
I think it depends on what point you are in the Tennis Elbow healing process. If I was in the earlier to middle stages I would probably avoid push ups - In the later stages, I might go ahead with them.
In the earlier stages I would stick to exercises where it's a lot easier to control and modulate the amount of weight/resistance - (Push ups and pull ups tend to be all or nothing - Your entire body weight)
I think it's important to use a lot less weight/resistance than you normally would at first, and very gradually increase it - as long as it's well tolerated by the elbow.
Tennis Elbow Classroom What do earlier and middle stages mean?
mac9219 I just wrote about push ups in my latest post about "What Exercises You Should Avoid When You Have Tennis Elbow?"
This link jumps to the section that includes push ups:
tenniselbowclassroom.com/tennis-elbow-exercises/exercises-to-avoid-when-you-have-tennis-elbow/#all_or_nothing
Short answer:
_Knees down on mat instead_
_Done on incline instead_
_OR do plank and presses with weights_
I mean this in the most respectful, non-confrontational way, because I think a lot of what you say is really accurate and interesting, and I myself have had worsening pain despite ibupforen, stretching, icing, braces, steroids, and exercises. However, it's a challenge to believe a massage therapist (albeit I'm sure a good one) that the occupational therapists, physical therapists, sports medicine doctors, and orthopaedists are all running some kind of scam, and that the advice of "many exercise authorities" that all seem to say the same thing, is so wrong. Why aren't they advocating your method?
If I have referred to some kind of scam among those professions you mentioned in some of my earliest videos (which I may have) that's not how I talk about this in my more recent ones.
It has to do with the 'Model' they are operating under. It is presumed to be correct, like most if not all medical perspectives but I've gone to lengths to show how it contradicts their own research - specifically, inflammation. It IS a stage of the healing process - Period.
Not the cause of Tennis Elbow, and research for decades has proven that it's not a "Chronic Inflammatory Condition" it's a degenerative one.
The more public literature is finally coming around on this but professionals in medicine, PT and sports/exercise physiology still contradict themselves by claiming they are "encouraging healing" while at the same time "discouraging inflammation"
This is a complete contradiction. You can do one or the either. With rehab exercise it's harder to describe the contradictions and they are not as dramatic but I'm trying to give you the idea.
Keep learning and questioning the basic premise. Would you immediately begin exercising after a fracture or a tear?
(The idea of waiting for some set period of time for healing to happen in a chronic, degenerative tendon condition is largely arbitrary. There is no guarantee that ANY healing will happen in ANY set period of time in a tendon that has slipped into a degenerative state. It is, by definition, failing to heal.)
I simply encourage people to engage is very deliberate mobilization / manipulation and stimulation through specific self-massage techniques (and heat - not ice) and to first get the symptoms down to a manageable level BEFORE engaging in rehab exercise - instead of starting right away - or what I believe is "too soon" for many sufferers, which is while they are still significantly symptomatic.
@@TennisElbowClassroom Thank you for this detailed response. There is certainly a trend in medicine to fix symptoms rather than fix (or prevent) causes. Everything you talk about makes sense, and much of it is in line with pain I have been experiencing for the past 18 months. I will take a look at your website.
As someone who suffers from 5 different chronic conditions I cn assure you that far too many medicL professionals sign on to True Belief in med school and maintain faithful membership fir the rest of their careers. It is so refreshimg to encounter someone like Allen who actually thinks creatively!
Lots of articulation about what not to do, very little of what TO do.
I'm only watching this video because I made my injury much worse when rushing to resume mild training too early. No pain gain does not apply to injury
When you say tendons don’t heal at all, WTF does that mean?
how about an ultrasound guided steroid injection?
I think getting a steroid / Cortisone shot is just about the worst thing you can do for Tennis Elbow - and the biggest mistake when treating it in general - If you're considering it, please see my video covering some of the research that reveals the negative, long-term consequences of the shot: Tennis Elbow Treatment Mistakes: Cortisone Shots -- Most Damaging Way Of Treating Tennis Elbow Ever?
Thanks for your reply. I did actually get the injection and after about 3-4 days it reduced the symptoms very well for about 2-3 weeks but now the symptoms have all returned perhaps even worse as I probably re-aggravated it :( I'm seeing my local physio and getting treatment now which includes ultra sound, acupuncture, painful massage on the other tight wrist flexors and this seems to help so long as I don't do any heavy repetitive work with it.
Ross, I wish I had replied earlier! (So many people have shared similar - or identical - experiences with me.)
You may need to be more careful with it, since you've had the shot, but I'm confident you'll still make a full recovery if you keep up the good therapy you're doing.
(As long as it was just one shot and not several, which is what it sounds like.)
I can't offer much in the way of specific advice to you, not knowing enough about you're particular problem. In general, I think it's most important to get the therapy and self-treatment part right and that it's less important what we do the rest of the time. Some people with more serious injuries need to do less of the activity(s) that caused the injury/pain - but many with less-severe problems can continue right through treatment. Good luck with your Xray results.
our prob a good dr. And knows best but how is it every video is free on youtube but yours cost ! I see u gotta eat to but hey if u want more people to bye ur stuff put up some videos FREE so i can see u worth to trust
He could just say: I am selling a product for 57 bucks giving you 6 month of access to my program.
Inflammation is the natural way the body heals itself!
So much dubious information on the web... all experts are saying different things, and they all make sense to me...
Hi Erik, I just thought I'd check back and see if things are any clearer now - Did you find your way?
(I definitely relate to what you were saying 7 months ago about all the dubious info. It can be a lot of work to sort through it all and make sense of it.)
Hi Tennis. Yes, my elbow is completaly healthy again. Mainly trough stretching exercises troughout the day. Thanks.
Erik Silver Glad to hear that, Eric!
Wish I would've know this 15 years ago
known what!? 7 minutes of I have a solution its like massage but not, pay me money if you wanna find out what it is.
How annoying. This video just basically scares you and answer no questions. Click bait if I've ever seen it!
contridicting your other videos .. in which you said tennis elbow does not have inflammation ... turns out you're the scam