Tennis Elbow Treatment: Forget Resting - Rest Is RUST In Treating Tennis Elbow
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- Опубліковано 14 лют 2013
- Is rest of any use in the treatment of your Tennis Elbow? Think again... TennisElbowClassroom.com/tenni...
You'll typically hear how important it is to rest it as much as possible "While it heals" -- Or so they say...
Unfortunately, the idea that healing will "just happen" while you're resting, hoping and waiting is a major misconception when it comes to tendon injuries like Tennis Elbow.
Learn why "You should rest it!" is not very useful advice when treating these tendon problems (especially Tendinosis)...
Hopefully before you waste several months resting only to find yourself no better off!
TennisElbowClassroom.com/
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.
thanks a lot. my tennis elbow has improved a lot pretty quickly after doing some of the stuff you suggested in your videos. doing some light excersize and stretches on that arm have improved it. thanks.
I think what you said makes total sense. needless to say I have tennis elbow from ... tennis. first few minutes during stretching, it hurts but the forearm area quickly relaxes and the pain is significantly less.
Hi, I've had achilles tendonitis since February 2013. I did therapy and the pain was relieve, but there's times where I can still feel it. I think the reason it never healed properly is because I thought resting was enough. It certainly isn't. Right now, I've started doing eccentric heel drops. I hope my achilles will heal after the 3 month program.
If I stop doing eccentric drops after 3 months, will the pain return? Or should the tendon be healed by then?
Now, I also got tennis elbow from doing forearm stands (yoga). Too much pressure on my right elbow. I've had it for more than 6 weeks, although the pain is really mild. I've started doing yoga again, but really slowly now, and I'm planning to go back to the gym. The two times I did yoga, I didn't feel a lot of pain, the next day my elbow felt a little tender, but after 2 days of rest it felt ok. Should I keep doing excercise and then rest for some days?
I have it from boxing and taking boxers on pads!! Can I carry on????
My elbow has got to the point where I am taking 6 iboprofen a day,cannot even pick up a kettle,have trouble sleeping, wear a brace for any task, basically to go to work and hide it is getting impossible.I have done it through work and am scared to say anything,I am going to have to get medical help soon as cannot go on any longer like this.
Have you gotten any relief? I have the same thing I’ve had corticosteroid shots and let it rest I thought for like a year and it came back on a minor task. I’m starting to think it might not get better.
im having tennis elbow for a month now..can i still take whey protein shakes?
Tennis elbow class, one more thing, I been using the brace for the elbow and it helps me tremendously! 😊 Oh something else , before i got the surgery I asked the Dr how long it was going to take for me to heal, he said about 6 months, now I check online in Google and probably UA-cam and i learned that it could take a year; I asked the Dr what were the changes that the surgery be successful and he said like 90 something %. My surgery consist to repair the tendons and to shave my bone.
Doctors and Physio are so cluless. They call them selves professionals???...what a joke.
Very good advice thanks. I've had tennis elbow for over a year and did rest last winter for 2 months (no tennis) but did not improve. Went to PT for a while with lots of strength exercises which did help my tennis game (power) but not my injury. The ball squeeze and open device hurts most and I have stopped doing that as well as any elbow exercise that causes pain. Am trying the flex bar now which seems like a useful exercise as well as doing acupuncture and electric stimulation. Manual massage seems very good (I use a lacrosse ball on my forearm); this helps the forearm muscles but does not seem to help the damaged elbow tendon. I've also gone to a heavier racket for less vibration and tried to improve my tennis swing mechanics.
John Rastatter What's the latest? Are you recovered now? (Just reading your comment from 5 months ago and asking myself why I didn't reply, but then I noticed you didn't have a question.)
I just thought I'd check in and see how you were now. (You know, I can't tell you how many people - tennis players in particular - have said to me that they put down their rackets for 2-3 months and diligently rested their arms - but it didn't help, and their pain came right back the minute they started playing again.)
Tennis Elbow Classroom Hi, thanks for checking back. Unfortunately my elbow is still not doing well. I now plan to take off tennis most of this Fall, Winter, early Spring. I can't take off now since the weather is so nice and my friends all play tennis. I'm back to work full time so I just play on Sunday 4 to 6 sets of doubles. Wish I could play more days. I went to a heavier racket but it did not seem to help (except for my game is much better lately). Maybe it just won't go away, and I have to live with it, if so its not terrible. Just hurts when my 2 middle fingers push outward against something like getting keys from my pocket, plus often brushing my teeth, etc causes pain if I don't extend my arm frequently. My tennis form has improved so I thought I would get better doing the exercises but no luck. I'll watch some more of your videos and maybe get some ideas.
btw, I had a terrible back problem exacerbated by more tennis, so went to therapy, chiropractor, podiatrist, etc, no relief until I remembered that one leg is shorter than the other (left), so I put in extra insoles (from other shoes) into the left shoe and I feel great for the last several months!
John Rastatter Sorry to hear that! Did you get any therapy for your elbow from your Chiropractor while you were seeing him/her for your back? (By the way, do you know about my self-help program? - I checked to see if you were a member and your name didn't come up.)
Need some advice please. I'm currently using a TENS unit (Low Frequency Rhythm Touch) Am I doing it good or more harm by using this device? using it 30min a 3 to 4 times a day. It feels AMAZING while doing it. Thought i'd get your input.
Thanks Dave
I can't imagine you could possibly be doing any harm by using your TENS unit for your Tennis Elbow. (And the fact that it feels good to use it seems positive.) I don't have much more to add except that I recently posted a video about Physical Therapy and the most commonly-used modalities for treating Tennis Elbow, including Ultrasound and E-stim (which is similar to TENS) - If you or anyone else is interested: ua-cam.com/video/laLG29E-eoQ/v-deo.html
I have scapular problems but am doing rehab exercises for them and for about two months I have been battling tennis elbow. My shoulders feel better and the pain and inflammation has subsided in my elbows, but at times I feel tenderness with certain motions or after activities but it does not last. I completely stopped swimming and weight lifting for the two months because it aggravated my elbows and I was scared that it would hinder the healing process Also recently I have begun strength training by using a top heavy object and rotating my wrist with it doing 1 set of 10.. My question being is it ok if I begin to start doing very light weights with exercises that work out biceps and triceps or should I hold out for a bit more until all the pain is gone and I can go a day pain free?
+Nelvin Arce Generally, I think it's safe for most Tennis Elbow sufferers to do upper-body exercises if they're already doing Tennis Elbow-specific rehab exercises - as long as those upper-body exercises are done with light enough weight / resistance.
I believe that gentle movement and exercise is almost always better than no movement and exercise (total rest = rust) - even if it's hard to find the balance between what seems productive and what seems to aggravate - As long as your being careful.
At the same time, there are upper-body exercises that are probably best avoided until one has recovered. See my video on that subject here if you're thinking about doing more than just Biceps and Triceps exercises: ua-cam.com/video/5Ltq1gUxehU/v-deo.html
Tennis Elbow class room, the therapist told me all the time to ice, I told them I like heat better, I let them ice me, since I do lot of heat at home, I told my Dr who did the surgery that the therapy was aggravating my pain, he said tell them to slow down, using the 3 pound dumbbell and the other weight they use at the gym the one in the machine that you pull and lift up gave me more pain afterward, now the health insurance do not wanted to paid more therapies and they said I am okay now and that I can do the exercises at home; and yes I got follow up every month with my Dr and he always gave me more therapies 3x a week for a month, I have to see him soon, I might ask for pain management, what else you recommend? I do not have lot of pain, maybe 4-5 and it seems to rise like 5 when I do some chores at the house, like mopping or brooming the floor or scrub a pot pan, but I do use the help of my left hand to avoid pain, it seems like I only can do light duties; when I wake up in the morning my arm feel heavy and got some pain; by the way, I was watching on UA-cam a guy who got adjusted by a Chiropractor and got cure, I been thinking to go to the Chiropractor to give a try, what do you think?
I have tennis elbow from pulling nails and carpet for two days 2.5 months ago). I paint for a living currently and this activity seems to fatigue, more than irritate the arm. Rest seems to help the pain for a short time but the elbow and forearm start to hurt again after any movement. There seem to be 2 pains. One is a sharp pain on the outside/inside of the elbow and the other feels like a muscle pull in the top of the fore arm. Do these require 2 different approaches or is my mind playing tricks on me? I am thinking about joining your club and possibly getting the phone consult.
Christin Gibbons The thing about rest (which I may not mention in the video) is that it may help if you're at what we could call the "pre-injury warning stage" when it may be hurting quite a lot - but it hasn't become a full-blown, chronic tendon injury yet.
As to the two pain locations you're experiencing, (One at the Epicondyle? - And another in the muscles, whose tendons attach to that Epicondyle?) If that's what you're feeling, that's "normal' or typical with either Golfer's or Tennis Elbow.
(Not sure which you have but it sounds more like Tennis Elbow, if we're talking about the muscles on the top of your forearm that go to the "back side" of your wrist.)
Yes, I do actually think that two approaches are needed and I teach one way of working on the tendons and another for the muscles.
(Please feel free to send me a private message at my site if you have questions about the membership and whether it's right for you.)
The problem is that, in order to capitalize on people's fear for marketing reasons, explicit titles and initial claims in your rest, ice, and brace videos totally belie the crucial caveats you make in each that all three ARE necessary in at least some point in the healing process. This is really disingenuous and contributes to misinformation and harm. If you have any medical credentials, you need to reword your titles and statements without general umbrella phrases like "Forget resting" and "Should you use ice to treat tennis elbow? In a word NO" to reflect your ACTUAL position, which is that it is SOMETIMES crucial, even if most of the time it isn't. Thank you.
Hi Dr Im 40yr now and play cricket suffering left tennis elbow and batting makes ma feel a little pain can I continue with this and keep playing. Will it heal or it will make it worse
Its started 3 weeks ago
Hey Doc, I had DeQuervain's tendonitis for a while now and I've really improved my nutrition and reduced the time spent playing the guitar (the cause of the problem) but I constantly feel (and hear) cracking and popping around my wrist...does that mean it's getting worse? what should I do?
What cracking and popping suggests to me is joint instability. (Stable joints do not crack continuously.) But that symptom in and of itself is not a big "red flag" - I wouldn't necessarily assume there's a significant worsening of an injury, but it's a clue that I would take into consideration. (Sorry if that's a little vague. I can't diagnose you or even do an assessment of your muscles and tendons, so I can't really tell you what to do. I have to keep it general.)
personally when i had tennis elbow in my right arm i did all of these physio style exercises and they irritated it further. personally rest worked for me, i also took 2 shot glasses of cayenne pepper in hot water to increase blood flow and took calcium and vitamin d tablets and plenty of omega 3 capsules. Do you have any advice for ulnar nerve impingement and tendinosis of the biceps area. I cant dumbell curl 75lbs anymore and im depressed as hell!
How long did it take to heal?
Hi Neil it took around about two months for it to heal maybe 3 if i remember cirrectly. However heres a tip to get rid of it quicker and a lot quicker at that. Find the irritated area in your elbow with your fingers (this will hurt btw) now as hard as you can take dig your fingers into the area and hold it for 30 seconds or so, do this 2-3 times a day this will draw blood into the area and it will heal faster. This is trigger point therapy it works very very well
@@supersquats.. Will it really work? M facing a lot of problem and going through a lot of pain for my tennis elbow since the last four months.. Can't even sleep properly at night, taking lot of medicines prescribed by neurologist.. But its not working on me.. Pain is still same.. What to do please suggest something..
Dig in with your fingers on the really sore spot and press on it hard for 10 secs on 5 secs off and reappear twice, do this 2-3 times a day. Also doing light exercises for the elbow and flushing the area with blood will also help
Dave baggins so my tennis elbow is very minor but it has been hurting for weeks . Geez. I could feel the itsy bitsy tiny bit of pain when I lift something like my iPad. I play tennis so my strokes are very limited. But first of all, I cannot even find where my pain is located . Help?
I do things that are normal and barely hurt but if I do them, then I hurt worse the next day again. 10 min of brushing my dog (carefully) or cleaning/vacuuming,or typing/using trackpad on my computer, and I can't feel the pain except later on. How am I supposed to know when I'm overdoing it? (I think I probably have a high pain threshold)
That's a tough place to be in, but I think most people are better off continuing to move their arms and doing light to moderate tasks...
with rest breaks and good sleep - something that's often missing - THAT kind of rest I think is incredibly important for healing these things.
...Better off than wrapping / binding / bracing the elbow up and trying not to do anything! But I also believe we need to be applying the right therapies to our muscles and tendons at the same time. (Advanced Massage Therapy techniques are my thing.)
One more thought... I just published a new, free course for 2017: *Tennis Elbow 101* - goo.gl/jyxaIK - _(Sure, there's already a lot of good info here on UA-cam but check it out if you want. Hope it helps!)_
I can barely move my elbow and my fingers are swollen.
I have a tendon that showed in the MRI as nearly completely severed ---does this still apply? I would guess not
Hi Lindsey, Sorry to hear the bad news. You're right - What I'm saying doesn't apply to major tears, like you have. I would imagine they are recommending surgery.
Hey Lindsey, what's the latest on your tendon? Did you end up having surgery?
I had a epicondilitis surgery on October 2016, I finished with my therapies and still on pain, the surgery was awful, very painful right after, I have bad effects right after the surgery, I couldn't straight my arm for more than a month probably 1 1/2, for long time had no strength at all, could not even hold a pen, needless to said to grip, I could not make a fist and to all that add an unberable pain, now it passed 4 months and I still have pain, more likely when I wake up from bed in the mornings or use my hand to do something like sweep, wash dishes, carry something, normally I don't do much, because I am avoiding getting hurt and getting worse, I do some exercise at home, and using heating pad even though the therapist kept telling me to use ice, I feel much better with heat, but I wonder how and when I am gonna be completely free of pain and get my life back to normal.
Sorry to hear you're still in pain 4 months after surgery, Yolanda. That's not good! (or at all within the expected, normal recovery time - at least from what I understand, just from a soft tissue healing perspective.) Have you been back for follow ups?
I can't give you direct medical advice on this (it's not my place) but I can just say that I think you are intuitively heading in the right direction with the heat and away from the ice. (I think I would be using heat if I were in your situation.)
Are they still telling you to ice to "fight" inflammation? If so, see this video: ua-cam.com/video/c0qjs3ot6a0/v-deo.html
And maybe my video about icing, specifically.
I play baseball and my elbow only begins and last during the period I'm playing... how can I get rid of it and do you think trying a different throwing technic will help ?
+Efrain Cobian Your elbow only hurts while you're playing? (If so, it's really not a good idea to keep doing something that's causing you pain.) In that case, it does make sense to rest it - as in to stop doing the activity that's causing the pain - Not necessarily stopping all activity and putting a brace on it - No. But you don't mention whether it's Tennis Elbow or not. (Maybe you don't know? - Not all elbow pain is Tennis or even Golfer's Elbow. I would suggest at least doing some research on it and perhaps getting it evaluated by a professional, if it's been going on for more than a few weeks.)
Tennis Elbow Classroom I do not know if it's tennis elbow. .. but the pain reaches from my shoulder to my elbow, however the pain is focused more on the elbow joint. I was born with a clavicle rib, which is on my shoulder , maybe it's pain caused by the extra rib
I'm sorry. I really can't help you diagnose yourself. (But it does sound like you have a problem that's more complicated than just Tennis or Golfer's Elbow. Yes, it's certainly possible that your Cervical Rib is compressing and impinging on your Brachial Plexus and causing pain down your arm.) The best I can do is to encourage you to take this seriously and either do some extensive research - learn your anatomy, ect. - or get this checked out by a professional. (My information / general advice is really meant for people who know what injury they have - If that injury is Golfer's or Tennis Elbow. It's a very specific injury.) All the best to you!
Are the stretches supposed to be uncomfortable (obviously not painful)?
Cort Highfield That sounds about right. A little uncomfortable but not outright painful.
does tennis elbow make your musle hurt in both directions to your wrist to your shoulder
I'm sorry, your question may be too vague for me to answer well, but I'll try... People with Tennis Elbow can have pain that is very focused at the elbow (Lateral Epicondyle) or very often, that pain in addition to soreness, tightness burning sensations and sometimes sharp pain in the Wrist Extensor Muscles of the "outer" forearm - sometimes (more rarely) including the back side of the wrist and hand.
Pain significantly above the elbow - especially around the shoulder is very likely coming from the shoulder itself - probably a part of the Rotator Cuff, which is often a part of the bigger biomechanical cause of Tennis Elbow (but that gets a little too complicated to get into here.)
Mine sometimes hurts down to the wrist and ring and pinkie finger. And sometimes up the back/outside of my arm.
I am having tennis elbow for about 2 months. I am resting properly. I am not doing anything with my hands. Both of my hands have tennis elbow. My doctor said to rest. But why don’t it heal? Do I need surgery? Please reply
did it go away? did you solve it? if so,how?
Can poor tennis technique be one of the causes. I started playing again after nearly ten years, and play for only 2 hours a week. However after about a dozen times of playing i have been diagnosed not only with tennis elbow but also golfers elbow and now just recently bursitis in the shoulder. Is it just bad luck or are all 3 of these related to tennis.By the way i have stopped playing now for 5 weeks and still no improvement. I do go to physios for treatment and do exercises. Have you heard of anybody having all 3 problems in the one arm? I love your videos, there are things here that the doctors are'nt telling me.
Fan Clark Absolutely! I bet almost every tennis pro/instructor will tell you that poor technique causes Tennis (or Golfer's) Elbow. And, yes, I've seen many cases (treating people in my clinic) where a tennis players has all three: Both Golfer's and Tennis Elbow and some kind of shoulder problem - whether it's Rotator Cuff or Bursae or Joint Capsule -related (or all.)
Shoulder problems - especially Bursitis (and impingement) issues can take a long time to calm down, (and those actually have inflammation and swelling - unlike most cases of Tennis Elbow) so no improvement after 5 weeks is not unusual at all.
It's also not unusual for those kinds of shoulder problems to contribute hugely to causing either or both "elbow" injuries in a rather short time, like what you described. (It gets complicated, but if you think "Compensations" you're on the right track.)
I don't want to be too salesy, but I now have a Golfer's Elbow program in addition to the one for Tennis Elbow you might want to check out if you want some more self-help guidance.
(There's a link in the description box above that will take you to my site - and the article that goes with this video - and from there you can easily find the program if you want to check it out.)
+Fan Clark Doesn't matter who you go to, Massage therapist, Physical therapist or chiropractor! Ultrasound therapy does wonders along with cold laser therapy. manual therapy like pin and stretch (Active release technique), Graston Technique, and deep tissue/ sport massage does the job. Of course do the RICE (rest, ice, compression, and elevation) if it's a fresh injury. If you have a chronic or recurrent condition try platelet therapy which is very effective. Stay away from steroid ( Cortisone) shots which has lots of bad side effects including weakening of your tendons and ligament which could ultimately cause full rupture. And lastly, the tennis elbow bracelet works a little bit. Good luck
Can i do bicep curl workout if i have this elbow pain? should i keep continue workout?
I can't tell you for certain one way or the other. (Generally, it's not a good idea to continue an activity that is causing you pain while you're doing it.) I actually have another video about this question, "Can You Still Work Out When You Have Tennis Elbow?" which might help: ua-cam.com/video/IOcBtPqRmbU/v-deo.html
you are right, rest is useless, i used a castor oil compress and it cleared up in a week, i cant reccomend it enough
So castor oil does not work?
it does work very well
How did you use the oil. I've been in pain for 6 months and it's making me feel generally unwell