Rehab for Golfer’s Elbow | Theraband Flexbar
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- Опубліковано 20 вер 2024
- Learn how to use the Theraband Flexbar for Golfer's Elbow (also known as Medial epicondylitis) in this video. I'll also show other rehab exercises for pain on the inside of the elbow and explain treatments to try if it's not getting better with rehab exercises.
Golfer's elbow typically presents with pain on the inside of the elbow. Other Golfer's elbow symptoms include pain with wrist curling (wrist flexion) or radial deviation (moving your hand towards the side of your wrist.) Periodically there is swelling on the inside of the elbow and wrist weakness.
It can be an acute condition where elbow pain starts after one specific activity or movement. Golfer's elbow is more often progressive and comes on slowly, periodically becoming chronic. In these situations repetitive stress to the tendons of your wrist flexors exceed the capacity of the tendon and a cycle of failed healing begins.
Using the Theraband Flexbar for golfer's elbow exercises, called Reverse Tyler Twists is the exercise you can do for this condition, but I also discuss other strategies in the video. If it fails to improve with a rehab strategy sometimes manual therapy including Graston Technique or Dry Needling can be helpful.
You can buy the Theraband Flexbars I use in this video AND in my clinic here:
Green (Medium) Theraband Flexbar - amzn.to/3jOC3u2
Blue (Heavy) Theraband Flexbar - amzn.to/3aihNxL
Red (Light) Theraband Flexbar - amzn.to/3qp7JZo
Yellow (Extra-Light) Generic Theraband Flexbar - amzn.to/3dedF3E
Here are some other awesome Theraband products that I like in the hand and wrist rehab process:
Theraband Hand Exercise Ball - amzn.to/3pnPAdp
Theraband X Trainer - amzn.to/3b9mh93
Looking for info on Tennis Elbow instead? Check out my exercises for tennis elbow and articles where I answer all your FAQs here:
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I've watched many videos on golfers elbow and this is by far the most informativ yet concise. Covers many bases with efficiency. Thanks!
I've been prepping for my next certification and doing a LOT of military press and snatches with kettlebells. I've gotten a lot stronger, but my tendons and the constant pulling action on my inner elbow has made them start to flare up, feel sore just lifting or moving normal everyday stuff. I just got my flexbars in the mail today under recommendation of my community and am glad to have found your direct, concise videos! Excited to start some actual rehab for my golfer's elbow. I have a number of clients who this would help greatly as well. I've already had them using the dumbbells, but this flexbar is fan-frickin-tastic. Thanks so much!
Really glad to hear that you're loving the Flexbar, it's such a great rehab tool and is really considered the gold standard rehab piece for many elbow issues. Best of luck!
Thank you SO much for this video. Was recommended on Reddit. I've had a chronic golfer's elbow for over a year and was getting depressed about the constant pain. The TheraBand and these exercises have finally given me relief! About 3 weeks in (don't worry I'll keep at it!) and I'm almost pain free for the first time. It's a huge relief. NSAIDs prescribed by doctor didn't do a thing, and compression arm band was just a bandaid. Thank you so much!!
Wow! Really glad to hear that. Research has shown that not only do NSAIDs not seem to produce great results but some suggest it may actually affect the healing process in a negative way. Ultimately it doesn't seem they do a lot for actual recovery. Keep it up!
What was your protocol? How many sets and reps? And did you do it every day?
Any updates on your condition mate?
How often did you do it? Every day?
Your exercises really helped!! Cleared up, but it took me many weeks
I'm really happy to hear that! Repetitive strain injuries can be nagging and take longer to heal but it sounds like you're over the hump! Thanks for checking out our channel!
Great video, thank you! I’m suffering from GE and have had 4 weeks of Physio and I’m doing exercises everyday and icing but still cannot imagine getting back to the sport I love (darts). I will think about purchasing one of these as so many have said it works for them. Good luck to all trying to recover from this hideous ailment 😢
Thanks man, this is an immensely helpful video.
No problem, hope it helps you feel better and get back to feeling yourself/doing everything you want to do.
Always giving great tips! Thanks Dr. J
J man I'm missing you guys and the training around here. It just ain't the same!
Thank you for this video! I’ve been rehabbing my GE since January and it’s taking ages! Purchased the Red Flexbar and it’s just arrived so I’m looking forward to giving it a whirl. I play darts and I’ve not been at the board all year 😭 Fingers crossed this helps 🤞
A was not sure what happened with my forearm, but started to hurt on the same spot you first showed in the video, but had no idea what was the problem. This video helps a lot, I go home and start my rehab. Thank you!
Great to hear that you found the video helpful! I hope that you're able to get some relief with the rehab!
I've had golfers elbow once before that was a pain in the ass to heal myself. I do calisthenics/handbalancing so it's very hard on my forearms/connective tissue, and as a result my golfers elbow has come back. Still in the early stages of it I think, so hoping it'll heal relatively fast with this video. Anyways just wanted to say thanks for posting it and helping people on here brother!
Really kind words, I appreciate you. Find what works for you and stick with it and most of cases of tennis/golfer's elbow will recover with rehab. Best of luck, sir!
Any update ? Did you recover ?
Thanks so much, doc.
No problem, hope you found it helpful!
Great tips, thanks
Appreciate it, thanks for checking out our channel!
Handsome and informative! Thanks! 👍
Hopefully the video was helpful, thanks for the kind words! Best of luck with recovery!
Thank you for the video! Just got a flexband yesterday (the green) for golfer's elbow. With this exercise you say 3x10. Can you explain that? Do you do the whole thing (hands on the band, twist, release) 10 times x 3? Or do you hold it for a certain amount of time? I'm not sure how you're supposed to be doing the reps. Thanks!
I advise my patients to perform 10 repetitions of the exercise, then go to another exercise or rest, and then do another set and so forth. I typically don't advise my patients to hold the motion.
Thanks for the video. Just got the Flexbar today. Also using a lacrosse ball to massage my arm against a wall.
Glad to help
Been suffering for 8 months, then 8 weeks ago I had to stop playing. I couldn't even lift a kettle without pain. So after 8 weeks rest the pain was still there around 5/10. The flexbar arrived yesterday. I did 10 repetitions on each arm and the pain has virtually gone. I'm absolutely astounded. When using it I felt a lot of compression and pulling in the upper forearms. Whatever was going on has been freed. I'm sure you could do this by twisting a towel. I'll continue doing this for another week then I'm out to hit balls
Awesome to hear! That's a great response to the exercise, especially after suffering for so long. Hope you get out golfing again soon, I'm a golfer myself and I know it's an obsession.
Thank you.
I hope you found it helpful, thanks for checking out the channel!
Thanks ! Clear instructions !
Hopefully it's helpful, best of luck with your recovery!
Thank you for sharing
Thanks for watching!
I love you man 🔥 thanks a lot🎈🌈☮️
Hope you found it helpful, that's why I do it!
Great video thanks. Should I be doing these exercises every day or every other day so the injury can rest?
I can't give you any specific advice but I usually advise my patients to establish a daily routine and go until they feel the muscles fatigue but don't reach a significant increase in pain intensity. Best of luck in your recovery.
had this from lifting and this band works GREAT thanks for the tip and great job explaining
Glad it's been helpful, best of luck in your recovery!
For the Theraband Flexbar, I recommend to wear some kind of gloves like black leather gloves or cycling gloves that cover up your whole hand. I tried doing that shit with just my hands and it fucking irritates the skin on my hands and fingers. So make sure you're wearing gloves. It'll make it a lot easier to grib, twist, and you won't irritate your skin. The material on the Theraband Flexbar is very abrasive, so you need to be careful.
I can understand how it may uncomfortably tension the skin on the hands in some folks. I've never had anyone complain of it in the office but I can see how doing it consistently could cause that discomfort. Gloves seem like a good work-around. Thanks for checking out and video and sharing your insight!
@@JasonWilliamsDC-Chiro-Rehab Yeah, I started using black leather gloves and it made a big difference.
Just started doing these. It’s been bad for a few weeks. I have a hammer but can do like 100 reps. Should I be trying to get a bigger hammer so I am working it more? Also do you think stretches are good or could make it worse? Some say not to stretch. Thanks a lot. Great video.
In my opinion the Flexbar is the best, the hammer exercise I usually have patients use the same hammer throughout, I suppose it may help to use a heavier hammer I'm not certain. I typically have my patients stretch it mildly, but not too intensely as there is a healing process happening. Best of luck in your recovery!
I just bought a theraband flexbar. I hope this helps my golfer's elbow
The Flexbar is basically the gold standard for rehabbing this type of injury, I hope it helps!
Did you fix it?
@@TheStefBy yeah. it takes time. also try mark rippetoe's technique of pull ups if you can. the thing about tendon injuries is they definitely have to be worked to heal
Thanks for this great info. Just a followup question: Is it best to use hot or cold compress after rehab work on golfer’s elbow?
I did triceps exercises on the cable in my gym. Now i have a golfer ellbow and it hurts when i do biceps or triceps workout.
Could the flexbar help me out sir?
Sometimes golfers elbow can creep into that distal triceps area. I always recommend seeking out a chiropractor or PT to get a full work up and treatment plan :)
I'm probably looking at maybe 2-3 months at the most. I think if I keep doing these exercises and carpel tunnel exercises, it should mostly resolve itself. It's probably never going to be at 100% like it used to be, but hopefully it should resolve a lot of the pain, tingliness, and weakness in the elbow. The other issue is I'm dealing with back ache as well from a sedentary lifestyle, but I see my elbows and wrists as the more important issues right now. Gonna have to put the back issue on the back burner for now or find some way to deal with it temporarily for now.
That's a bummer you're dealing with that stuff. The good thing is that home exercises and manual therapy can be really effective for the conditions you mentioned at both strengthening, improving mobility, and relieving pain. I wish you the best of luck in your recovery!
@@JasonWilliamsDC-Chiro-Rehab Ok, it seems like I can't ignore the back issue. The back issue seems to be getting worse. It looks like I am going to have to start changing a lot of my lifestyle habits. Start going to sleep earlier, getting up earlier, and dedicate a lot of time in the morning to rehab my injuries because it's starting to become all too much. I'm going to have to be more active and avoid doing certain things that will aggravate my injuries. I don't know how I'm going to do this.
@@sharpmerciful787 Those sound like positive changes that will help. Don't forget that there's always help and expertise available. Rehab-focused chiropractors are excellent for diagnosing what's causing the pain and forming a plan for recovery that doesn't include medications/shots/surgery (unless they're needed and then a referral would be in order.) I wish you the best of luck, back complaints definitely take patience to recover from, I can speak from personal experience.
This should make you sore at first right? Thanks!
For the Flexbar exercise, isn't the motion akin to an eccentric wrist curl? I don't get why the tool is so indispensable.
Yes, it is the same motion. You can do it with a DB too. The Flexbar is nice because it allows for resistance through the entire range of motion and you can control the resistance with twist versus using another heavier/lighter weight in the case of a DB.
I've had really good results rehabbing for other injuries by going to an acupuncturist. Anyone have experience with this for golfer's elbow?
Acupuncture or dry needling can be really helpful, we do both at our clinic. Glad you found a treatment that works for you. Best of luck!
@@JasonWilliamsDC-Chiro-Rehab Thank you! I just received the green Theraband Flexbar. I appreciate YOUR video, which is already helping me. I had not used the Flexbar in the past. Pretty interesting!
Hi Jason, would you recommend hot or cold after these exercises are performed?
What counts as a rep? I start with the injured arm/hand holding the theraband then use the other hand to twist, then release the wrist. Do I start with the theraband in one hand for each rep (as in start from scratch) or do I twist once and hold then flex my wrist up and down as the rep. I wish you did a few reps with the theraband because I can't visualize how to do many of these in a row. Thanks!
Thank you! Excellent demonstration. I've been out of the gym for 3 months and finally decided to research the pain in my elbow, excited to hopefully get back soon after using my new flexbar. Just curious: After releasing the injured arm's wrist, do you really need to release the grip and start over from the top to be considered a full rep, or can you just release the wrist, then flex the wrist back towards you, release again, etc. to count as reps? Seems like that's still working the area but I'd hate to be doing it wrong. Thanks!
I typically have the patient release it to unload the area for a moment and to make sure the muscles are in the position to restart that eccentric contraction well. It's probably fine the way you've been doing it, but I like to have that short moment of rest. Thanks for watching and best of luck!
When we can start to do this kind of exercise? In which period?
That is a great question for your chiropractor or therapist. It will really depend for each person. Best of luck in your recovery!
Should I be feeling some pain from the exercise? It's the only way I can tell if I am hitting the area. But I don't feel much.
Thanks for checking out our video! I typically tell my patients that they should feel fatigued, but not a significant (over 3 points) increase in pain. When done right and with enough repetitions patients can tell that it's affecting the right area. Best of luck in your recovery!
Great video. I also saw the one you had on tennis elbow. Although I hurt myself playing golf I think I might have tennis elbow as the pain is mostly on the outside (if palm is down) and it hurts to shake hands. Will it cause a problem if I do the golf elbow exercise and the tennis elbow exercise?
In this instance I would recommend finding a chiropractor or therapist who can examine you're case and give you direction. Best of luck with your recovery!
Thank you for the video. I've been doing eccentric exercises with light weight which has helped but about to switch to this. You mention 3 x 10 or until fatigue, but should one do this daily? Every alternate day? Or more than once a day? (I know it's hard to give general advice, my elbow is now 90% better, only slightly tender, not interfering with day-to-day activities).
Glad to hear your elbow has improved. The advice I give my patients is typically 1x/day. There's no "right amount" for everyone but the goal is to build strength and capacity in the tendon to handle load.
First of all thank you, i ordered red one im a male and do you think it might not work cuz exercise is too light for golfers selbow ?
Should I wait until the pain feels less acute before I do these movements?
That's a great question for your doctor. I typically advise my patients to do perform them within tolerance and "touch" the pain. I never advise them to push through significant pain. Best of luck in your recovery!
Bouncing around videos on how to get golfer's elbow patched up. I see many of these same exercises, but none of these videos mention rest time. Do we do these exercises everyday or is more rest better between the work?
I typically advise my patients to perform them daily, but not to the extent that it's significantly increasing their symptoms.
So when I do the Flexbar as demonstrated, I feel some pain in the back of my (bad right) shoulder. Any videos on what exercises might help to rehab the shoulder? The pain is typically associated with long range of motion, external rotation (big tennis forehand or if I were to throw a football as far as possible). Thank you!
I can't give you any specific advice since you're not a patient of mine. Overhead activities involve shoulder flexion and/or abduction which can often cause shoulder impingement and/or rotator cuff tendinopathy symptoms to be bothersome, especially when external rotation is involved due to the shape of the humeral head. I may have a video on that, otherwise I'll put that on my list. Best wishes!
Thanks for these exercise instructions! Are there any of those massage guns that _don’t_ cost hundreds of dollars (preferably one under $100) that you can recommend?
I've never used a cheaper one so I can't give you any recommendations. I'm sure they're similar but with poorer quality. I prefer the HyperVolt or Theragun. Thanks for the kind words, hope the video was helpful!
I just got one gifted from Target that's a Sharper Image brand, I think like $70. It works great!
Thanks for the information. Can I do the Flexbar exercises before golfing to prevent the injury?
Even without significant pain or injury I would suspect that these exercises could help build the capacity of the tissue, I'm not sure if there's research to support that or not. Would be an interesting study!
My pain is not in the elbow, but at the wrist. Still I figure it's the same set of muscle, just at the other end...and the exercise/stretch is soothing! Thanks a lot!
Glad to hear it helps you a bit. I'd encourage you to keep working through it and not to hesitate to see a provider for further treatment and exercises. Thanks for watching!
Is it normal for these exercises to make it feel worse at first 🥴 ?
If you check out the comments you can see other people have felt that way. I tell my patients that it shouldn't increase their discomfort 3 points or higher on a pain scale, but that some discomfort will come with the strengthening exercises. Best of luck with your recovery!
Would these exercises be appropriate for ulnar nerve pain?
It really depends on what the cause of the pain is. I typically like nerve flossing exercises for ulnar nerve pain and they can be helpful to provide relief and address the cause in many cases. I'm sorry I can't give you specific advise because you're not a patient but it may be helpful to have it evaluated. I wish you the best in your recovery!
@@JasonWilliamsDC-Chiro-Rehab understandable! I think I’m going to take break from the Theraband exercises until I can get a proper diagnosis. I’ve only been doing them a few days but I’ll switch over to the ulnar nerve flossing primarily until I can be seen. It’s tricky because I seem to have both symptoms of ulnar nerve pain and golfers elbow!
I have it in both arms, is doing the therabar like this for both arms fine? Because you have to do that big movement with the 'unaffected arm' And should I do it every day, I also have a massage gun
Again, I can't give you specific advice since I haven't examined you. I would say if it's affecting both arms the rehab may be longer and more challenging and it may also be worthwhile finding a good sports chiro to evaluate it. Dumb bell eccentrics can also achieve the same effect while isolating one arm at a time.
How many reps & sets should you do for each exercise?
Since you're not a patient I can't give you specific advice, but I typically have my patients rep until fatigue but modifying reps and intensity if it's causing significantly increased discomfort.
@@JasonWilliamsDC-Chiro-Rehab Thank you!
when I am bending the elbow I get a painful click, irriation, what does that mean?
In my clinical experience, a click could usually be one of a few things. It could be a tendon snapping over a boney prominence, it could be joint crepitus in the joint due to a joint mouse of degeneration, or it could be joint cavitation (stretching of the joint capsule.) It's really hard to tell which one unless you go see a professional. I'd suggest a good evidence-informed DC from the Forward Thinking Chiropractic Alliance.
@@JasonWilliamsDC-Chiro-Rehab i believe it was caused doing eccentric rotator cuff exercises for my injured shoulder. I was feeling the elbow doing that. Which one is it more likley to be and can it heal on its own?
Thank you very much
@@JasonWilliamsDC-Chiro-Rehab also, i am not from the USA or any normal first world country, so... trying what i can by myself... thank you
How often do we do the flexbar excercise?
I typically have my patients try to do them every day if possible, but if it's really acute I don't always recommend every day. Dosing is important, but something only a provider who's examined you can give accurate advice on.
Thanks for this video- I got my flexbar today. How many reps should I do?
Thanks for checking out the video, and I hope it's helpful! Since you're not a patient of mine I can't give you specifics, but for my patients I typically tell them to rep out until the area is fatigued and not to let pain increase more than 3 points on the pain scale.
@@JasonWilliamsDC-Chiro-Rehab Thank you very much! I've been doing 3 sets of 15 reps per day since I got the bar last week and I feel small improvement.
@@simonpantera That's great to hear!
Is deadhangs good for Golfer's elbow? I got GE 3 weeks ago, still painful
They wouldn't be my go-to as far as an isometric hold, I'd probably use a band or DB when working with a patient because I can control/alter the load more effectively. In saying that I've heard of others trying it - not sure what their outcome was though. Thanks for watching!
Thank you! I got golfer’s elbow from playing guitar, does this work for me? What size of Thera band should I go for ?
*Glad it's helpful!* I like the green one because it provides a good resistance for most people, otherwise there are a couple other resistance levels if for really weak or strong strength levels.
I've had tendonitis in all parts of my elbow for 15 years. Can these rehab exercises fix it? If so do I need to do these exercises for my whole life? Thank you.
That's a great question. Typically long lasting tendinitis is actually what's called tendinopathy, where there's no longer inflammation and instead chronic disorganized and poor tissue healing. Our knowledge on tendon injuries has really changed in the last decade. They may help, but if it's been bothering you for that long it may take more care than just these exercises. I can't give you an exact answer since you're not a patient of mine, but I always try to urge people to have it evaluated and try a course of therapy to try and make a considerable improvement. Love your YT name BTW, great movie. I wish you the best of luck in your recovery and thanks for watching!
@@JasonWilliamsDC-Chiro-Rehab thank you so much. Well tendonopthay sounds like a bummer. Ill give it a try. Have a good one.
No problem!
I'm similar, having had it for about 30 years now. I just started with the flexbar. Have you seen any improvement?
@@russellbaker3525 it did seem to help me but I haven't stayed consistent with it once the pain went away.
When using the theraband, I feel some pain/soreness in my elbow. This is the same pain I feel when I’m climbing (golfers elbow)... should I feel some pain/soreness when doing these exercises or is that not normal?
I think it depends on the level of pain you experience and how long it lingers after the exercise. It is ok to feel a little bit of pain but you need to know how much is too much. I learned a lot about pain recognition and just the general mindset on how to tackle these sorts of problems when I read Dave Macleod's Make or Break book. I highly recommend it.
That means that the exercises are targeting the affected muscles/tissues. I typically tell my patients that their pain shouldn't increase 3 levels on the pain scale (from 0-10) while doing the exercises but some discomfort is normal and to be expected. Best of luck in your recovery!
@@tomadevil1 thank you for the response! It’s very reassuring and I will have to look into the book you recommended as well. I guess my first time just made me nervous and it was post climbing.
@@JasonWilliamsDC-Chiro-Rehab thank you so much for responding so quickly, I really appreciate it. This is very reassuring as it definitely falls within that range. As well, this was post-climbing so I was still feeling much of the discomfort from that. Waking up this morning, my elbow feels much better. The video was very helpful and i am definitely going to continue doing the exercises. Thanks again
@@johnathanfoster8213 So glad to hear it!
Is it possible to develop golfer's elbow from using a computer mouse? My symptoms perfectly match what you described, but I think they have occurred due to using a mouse in a position where my elbow is slightly below my wrist. I have since fixed my desk ergonomics but still have pain. Would you recommend the red theraband exercises for this (I'm a 5' 6" woman with probably a bit stronger than average upper body)? How many reps with the Theraband and with the weights (and what weight would you recommend)? Thanks so much for this video and any advice!
Thanks for asking! So pain on the inside of the elbow can occur with other conditions as well, such as cubital tunnel syndrome, lower cervical radiculopathy, ulnar neuritis, or others. Since I'm not your doctor, I can't give you specific advice but I always recommend following up with a chiropractor from the Forward Thinking Chiropractic Alliance or a PT with a good reputation in your area. Once you find a provider who can nail down what's actually causing it, the treatment can be fairly straight forward and hopefully effective. Typically these exercises will help with a lot of elbow complaints and there is a low risk of aggravating a condition with them so they may be worth a shot for many people with elbow pain. Best of luck in your recovery!
Hi! So what you described sounds like what I have, golfers elbow. The only difference is that I also have pain in my hand, which i’m not sure if it’s related. The pain on my hand is on the fatty part of my hand, the part the would make contact if you were doing a karate chop on a piece of wood. Have you heard of this before? Do you think this is part of golfers elbow?
And is there any ways to treat this, or help the pain?
Thanks!
Christian, honestly it's difficult to say if I haven't done some sort of examination for the complaint/gotten more history of the injury. Golfer's elbow is usually located mostly in the forearm area while other complaints such as ulnar nerve compression would produce discomfort in that area of the hand. I always encourage seeking out a chiro/PT/ortho and get a work up and treatment strategy.
whats the massage gun called
The one I use in the video is called a HyperVolt. Theragun is another common brand.
I have golfers and tennis elbow in both arms. Would these have adverse effects on the tennis elbow at all?
It's difficult to say without personally examining your elbows. To have both conditions in each arm is not that common, I would definitely recommend seeing a manual therapist like a chiropractor or physical therapist to help!
same here. and I don't even play tennis or golf with either arm.
@@JasonWilliamsDC-Chiro-Rehab I have medial in both & lateral in the left only - over 1 year now.
@@Lawsey74 These conditions are usually the result of repetitive actions that cause the tendon to either become inflamed or undergo microtrauma. Make sure you find a good DC, PT, or MD who will do a thorough examination and try everything possible to get you better! Best of luck in your recovery.
@@JasonWilliamsDC-Chiro-Rehab its hard to find where to go for help. Everyone seems to have conflicting information.
Hey - love your videos, you've gained a subscriber!! Keep up the hard work - I'm a physio starting a channel on fitness, mobility and rehab - have a look if you've got a spare minute, any feedback would be gratefully appreciated!
Thank you! Will do!
Rubbing a damaged area sounds counter intuitive
It's not. Thanks for watching!