Golfers Elbow - The 7 Steps To Overcoming Elbow Pain
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- Опубліковано 17 тра 2024
- In this video, we give you 7 steps on how to overcome elbow pain
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I just want to let you know your video really helped me cure my golfers elbow. I would recommend these exercises to anyone suffering the same! Thank you and sending lot of gym blessings your way!
Wow, thank you Jamshed. We really appreciate your feedback. This has been a very popular video so we're building a great new program to compliment it. Stay tuned. Good vibes sent back :)
I have a question are you supposed to do these steps at the same time or each step separately. If so, how long should each step take
Do them step by step and use discomfort as a guide. Don't push beyond a 4 out of 10 in discomfort. If you hurt the next day doing nothing, you've taken it too far.
Unity Gym thanks 🙂
You're welcome FLOOFY
This video is the real deal guys! Been dealing with golfers elbow for 2+ years without significant changes until I found that video. Took me about 3-4 months to heal but now I‘m back to heavy strength training! You inspired me to become a fitness trainer myself and study physical therapy, so I can help others as well! Great work!
how do you know to go to the next phase?
TheMREREZ Sorry for the late response my guy. I don‘t necessarily think that you need to split the progress up into too many phases. Just make sure that you properly stretch your forearms, especially by using that ring stretch as shown in the video. If you don‘t have access to rings, just hang from a bar STANDING (not all your bodyweight) and internally rotate your shoulder. Should do the same thing. Then stick to the exercises shown in the video, except for wrist curls/extensions. They didnt do much for me at least.
Hi, did you do step 3, step 4 and step 5 at the same time? Or did you spend 4/6 weeks on one step and then move onto the next?
I am so thankful that I stumbled on this video 5 months ago. I had such a bad case for TWO YEARS. I couldn't do curls or rows or pull ups or any pulling. I followed the phases, and it's cured. I'm back to my old self and just so happy!!
Woo hoo! How good is that!
@@UnityGymOnline i really thought i'd have it forever
@@therunliftdad I know that feeling, it's incredible what can be repaired in the body :)
1. Eliminate the Cause
2. Increase wrist flexibility/conditioning (maybe with: Active Release Technique)
3. Supination to pronation training (15 per side)
4. Flexion and extension with low weight 1-3kg
5. Grip training
6. Bodyweight gripping with different forearms angles (rings)
7. Strength exercises that support grip training
Thanks for the notes Bela, we appreciate you.
Thank you for the info I can already feel myself getting stronger
Definitely going to try this. Also my guy in the background with his jumps was awesome
Very thorough, appreciate this!
Thanks you so much this is awesome tip. I have been elbow pain from 1 month and this stretches helping me out.
Well made clip with good advise. This was a big help thanks!
Thanks. I had a go at these initial wrist stretches and wow! Definitely need to integrate them into my warm up.
Great Video guys thanks.
Thanks!
Very nice, shows a lot of new techniques I had yet to see on UA-cam. Will give em a shot.
Thank you Jon, we appreciate that.
Thank you for the extensive routine w/ so many different stretches and exercises! Rick
You're welcome Rick. Thanks for the great feedback. We appreciate that. Have a fantastic new year!
Yani, I've had golfer's elbow for 6 months. My first 7 step routine was great! As a martial arts junky, I've been warming up my wrists for years, but that is the most extensive routine I've seen.
A couple of detailed questions regarding the pinch gripping.
1) How much weight should I start with?
2) Trying to improvise and save money, I thought a simple 1.1 kilo or 2.3k circular weight might work. I can then hang additional 1.1k weights through the hole in the center. One difference I can tell is that I can only grip on the edge of the weight which is about 1/2' long toward the center, not as long as the plate you show. Does that matter?
3) Do you think the thickness of the plate matters? How thick is the plate on the grip that you use? The 1 kilo weight is 7/16" thick, while the 2.3k weight is thicker at 5/8".
4) Do the shapes of the weights matter? Conceptually I don't get that they would, only the amount of weight, right?
Thanks again!
Thanks you so much this is awesome tip. I play lot of tennis and do lots of wrist actions. Is there way you can put some stretching videos for wrist and knee? Thanks in advance..
Awesome video guys thanks. Can you tell me how often these exercises should be done?
Thank you Unity Gym, it works!!! Doing it step by step, it works very very good, I dont reach the pain anymore, while it is still there and with every day its getting better. I had this problem for 6 years. Guys try.
Excellent video guys. This is no doubt the best Golfer's elbow treatment video I've seen. Excellent presentation!
Thank you Jensen. We appreciate your feedback. :)
thanks for the tips - will try them out.
Your welcome. Thanks for the support.
Great video!!!! Just a one question, when i get to step 6 should i continue the isolated exercises done in step 2,4 and 5? And if so, how often should i continue to them? Im loving the detailed info in this channel. Keep with the good work!!!
I get this A LOT of training pull-ups and some basic rings workout. Thanku so much!!👍👍
You're welcome
Excellent!
Thank you Francoise. We appreciate that.
Best video on this topic by far!!!
Wow, thank you. We appreciate your kind feedback my friend.
Hi have you done this programme?
Did it work well?
I feel awful not being able to train any upper body can't even open a jar of tea. Please let me know
@@mikeharrison5087 I have not done it yet. It's a horrible condition for sure.
Just wanna say thx. Best G E vid I've seen. Good structured proper advice, thanks
Thank you Simon, we appreciate that mate.
Cant thank you guys enough. Wish I lived closer to Unity Gym, but it's a long trip from the Eastern U.S. :)
You're welcome Rojman … hopefully one day we'll be a global brand with gym's in the US. 😀
Good stuff boyz! TY
Thanks brother! We appreciate it
hi thanks for tips great and the reply......quick question whats the difference between using a theraband and the voodoo bands?.....if you know?cheers again.Shane
hey! thanks for the video, i just wanted to ask you something, after doing the wrist curls and all the exercices, after some time a feel a little bit of pain, is not huge the pain i feel but is a disconfort, is that normal? or should dicrease the weight for the exercices?
You know what's fun? When you have golfers and tennis elbow lol.
It's not fun at all is it, this will really help you of you do it 😃
@@UnityGymOnline It's not lol. I'll definitely give it a go and I appreciate your response. Thx and a HNY!
@@alandgomez5905 you're welcome HNY to you too 😃
I m rly shock shock how pro u guys r but not many Pepe watch those amazing video
This is really helpful. 30 years of kickboxing and now more weight training (40 years old) has brought golfers elbow on again for both arms. Going to try all of these every day and fingers crossed. Thank you
You're welcome Tom, good luck
Great post!! I just came back form docs form have cortisone injection which was ok. I'm going to give at least a week before I even start on the wrist mobility and progress from there. Have golfers elbow for over 6 months is killing me hehe, thanks again
thx !!!!
You're most welcome!
Great video! I got a problem from my tennis serve. This looks very good method and will start today with step 2. thank you.
Glad you liked it Masa. Good luck with your tennis.
thanks!
You're welcome.
Awesome info.. thank you
Thank you Lars. We appreciate that.
Unity Gym please answer my question
What questions would that be John?
Unity Gym i left a question on the video and it's pretty long, please look for it
Awesome video, thanks for sharing.
After taking 2 weeks off and getting to a point where there was no pain and essentially no discomfort I went through the stretching routine and have a little soreness the next day. Is that normal? Or should I wait a few more weeks to be even more healed before starting this PT?
I'm giving it a try, and to start looking for some ART practitioners too
Very useful Mate 👍
Thank you Gip Ben. I appreciate that.
This is one of the best videos I've seen. And its Australian! Giddyup!...you guys need a Newcastle gym:)
Thanks Paul, we appreciate your support and feedback mate.
I love Newie … would open a gym there in a heartbeat mate! Maybe something we can look at in the future. You can help by continuing to send the love and also sharing our stuff!
Have a great Chrissy break mate.
I love this video it helps me with my tenis elbow 💪
Awesome Jorgi! Let us know how it goes
How do I know that I can start to stretch? I already did that for some time, but it didn't really get better so I think it was too early.
Thank you so much! Gripping while practicing Judo has destroyed my inner elbows and this will definitely help me getting back on the mats.
did it help you? I'm into BJJ and I have the same problem
how long should i do the flexibility/mobility exercises before i move on to 3,4,5?
Hello , Thanks for the informative video, I am sufferring from the same pain since four weeks now,.
I tried the excercises which you show in this video, but the pain didnt end and also my other hand elbow started paining.
The most important thing is i dont want to stop my workout though i have not done gym in last four weeks. I want to continue my gym workout very soon.
I would really appreciate your solution for my pain . Thanks.
What’s the time period with this rehab? Is it a case of mobilising for a few weeks and then doing the flexion and eccentric exercises for a few weeks and then moving on to the grip work etc. Or do you do these movements in the same session?
great video...thanks alot I really feel that stretch my wrist are really tight.
You're welcome Kraz. Thank you for the feedback. We appreciate that.
I'm investigating relieving tennis elbow pain at home and discovered a fantastic website at trevs remedy tactic (look it up on google)
I had golfer's elbow on my left side and golfer's AND tennis elbow on my right side after stupidly going through a month program where I attempted to do 100 weighted pull ups with a 45 pound weight everyday 😂.
Now I just stick to 2 back days every week. And warm up my elbows before any pulling or triceps workout. Been working out for me for years now
among all, you are the best to fix the problem
Wow, thank you. We appreciate that big time.
I am dead serious; I am a rock climbing and had this problem, the elbow pain, for a long time. Nevertheless, your exercises are the only ones that fixed it. salute man.
That's brilliant! Thank you for the feedback. Really stoked that the workout helped.
how do I know when to move to the next step? when should I start the hangs? should I wait till there is no pain to hang? right now when I hang I feel slight pain.
great video. How long would you wait between faces? From the stretches to go to the resistance exercises?
Thank you, it totally depends on the severity of your issue. Usually a few weeks will suffice. But if you're not experiencing any pain the following day, then you might be ready to progress earlier.
thank you very much. my question is if its a good idea to do some of the first excersices in a gym ball? is it right?
You're welcome em96i.
I'm not totally clear what you are suggesting. The foor exercises to remodel and strengthen the tissues in your hands and forearms should be done on a hard (solid) and stable surface. That's why we use the floor. I wouldn't suggest using a fit ball.
Hey guys just finished watching both of your videos on golfers elbow treatment as always I love your vids, so clear and informative! I've had golfers elbow for 3 months now and based on your vids I've missed so many steps which is probably why it's not recovering as fast as it probably should.
I have 2 questions;
Q1. In each rehab session along with doing the mobility would you recommend massaging with a barbell/ball and flossing before I start the strength work?
Q2. With the strength work do you do steps 3-5 in the same session or progress from 3-5 or just pick one or two of the 3 movements per session?
Hey Basil, thanks for connecting. Have you see video one yet? ua-cam.com/video/xUQyRfJg6UI/v-deo.html
We go through the best entry point to rehab and critical theory principles. We actually posted this video after the other two because we felt we needed to bridge the gap between injury diagnosis and rehab exercise.
In regards to your questions:
Q1) Massage and flossing is ok. Stretching is not recommended initially because the micro tears reopen.
Q2) Programming comes down to the individual. We're only giving a progressive example of movementz that will help. The actual periodised program with loading variables needs to be specific to your personal needs.
I have tennis elbow. Should I start doing the exercises from 2:33, below the intensity where pain starts to appear? I suppose the pain would be a sign of reopening the wounds, right?
Hey guys. Did I understad right - do I have to be pain free in order to start step 2 (mobility). If yes then I do not know how to achive that. I stopped training, I'm trying to avoid all the movments which initiate the pain but the pain is still there in some of the simples movments of everyday life - which I'm not able to avoid. What can I do if I still have some pain in some of the movments. Can I start step 2 in this situation. Thanks a lot for all your advice - I'm struggling with golfer's elbow for 7 month now
hi love the video. i have had golfer elbow for a while now and I've stopped the main cause. i just thought id never back back into the gym until i saw your video. inspiring. quick question. would you do all the stage from day one. or would you add the next stage as you progressed over weeks. Thanks again
Thank you Munzir, we appreciate that.
Just to be clear, are you asking … start at the beginning with the mobility so long as you're pain free. Then progress after 2 weeks or so to the wrist isolation movements. Depending on the severity of the injury, you may need to start doing eccentric only on the isolated movements …
thank you for the response that's exactly what i was asking, i will take the advice on board very helpful
Appreciate the video, it was very informative! Best tendonitis guide I've seen yet.
I currently have golfer's elbow and the physiotherapist I went to utilised shockwave therapy on my tendon. Just wondering if you had ever seen this sort of therapy, if so how effective do you think it is?
I've not had this therapy before so I would be reluctant to comment. How did it work for you?
hello dave ive seen this therapy before they put some jel rub it and start with a machine like a gun ... pain goes away but in my case as soon as i hit the gym again ... the pain returned
thanks for this video, as good as another one from Dr Kim, but you guys do ALL the steps for recovery which is great. I work in IT and type A LOT, so I think you hit the nail on the head on this for me. I have BOTH golfers and tennis elbow PLUS distal biceps tendon soreness (probably tendonitis by now). I also have a small tear in my lateral epicondyl and mild medial epciondylitis, in BOTH arms, with my right one being quite severe especially the painful lateral epicondylitis I am suffering from for a month now. It is making normal day to day life IMPOSSIBLE and I have had to stop all workouts, even cardio as changes in my wrist and arm direction would cause pain in my exterior elbow. Wondering if the exercises mentioned above can be used having a small tear that is quite deep inside measuring 2.3 x 2.2 x 2.5 mm. Dr says to just leave it but it has not improved since I last saw him and it is killing me. Thanks in advance @Unity Gym!
I'm in a very similar spot - curious on if this helped you heal? I have like 5 conditions on each arm lol... been already a year
@@meteorogames9523 hi mate. In my case I think both were caused by hanging from a bar and try to lift myself up like if I was 30 years younger when I used to bodybuild haha. I also sleep face down and this puts pressure on my elbows. I made some changes to my life and started body building slowly and getting stronger, plus the exercises in this video and then I took several months off and lo and behold, the pain in my elbows and shoulders went away. I still have a tiny bit on the interior of my left elbow, but nowhere near as bad as it used to be. Hope this helps?
Great video. How many days per week per step do you go through this routine? Also do you continue to go through previous steps down the line or once you advance to the next step you stop the previous step exercises?
Hi Kegam, Thank you for the feedback. I appreciate that mate. We do this routine every day (Monday to Friday). We also repeat the early steps consistently throughout the year, even when no issues are present. This maintain super healthy mobility and strength in the hands and wrists. We've built this into our mobility warm up that we do at the beginning of every workout. I hope that helps.
If you do not feel any pain from the strengthening exercises, does this mean it's ok to do it and that the tissues aren't going to tear from it? Does this also mean there won't be any pain that comes later from it? As it heals, is the pain supposed to slowly subside because my pain just started hurting elsewhere such as my triceps and forearm but it's less pain than the original one felt on the medial epicondyle.
Also, do you have a video for tendinitis for the knee?
I pieced together a similar protocol for myself already that has worked. Good to see my research led me to a similar path as this video. But I am going to add some of the things in here I am not doing. This is an great video. And I like the ART mention as well. I have been doing my protocol on all my days I train, and ART/deep massage and stretching on my off days. I am almost completely healed after about 2 months.
I also noticed having very tight upper back/shoulders and knotting to be a cause in the issue as well. Sometimes I'll release knots in my back and have almost instant relief in my elbow which slowly started to feel like it was tightening up. Have you noticed anything similar?
Thanks again for this information.
Hey Ryan, awesome results brother. Yes, we have had clients report that working higher up on the arm and shoulders had a very good impact on the elbows and forearms. The more you learn about the body, the more we discover that everything is interconnected. Great insights my man. Thank you for sharing! And a BIG thank you for watching and giving feedback. We appreciate that big time.
awesome video, clear and to the point. I just want to say that i cant even turn my wrists around (inverse wrist) and apply pressure to it, like for example 03:12 . This is extremely hard and I can only do it if I cheat and move my hand closer to my body and I can not do it with both hands simultaneously which just goes to show the problems I have with wrist flexibility that are now hurting my elbows when weight lifting. I was going to ask how much time should i take for each step but I already saw you replied down below. Guess I'll stick to step one for a long while, until I can at least perform the step correctly and I gain more mobility in my wrists.
Hi Boyan, yes, be patient, a little bit every day with progressive overload will lead to big improvements down the track. But everyone is different, has different starting points etc. So it's hard to judge how long it takes. Good luck.
your video says Golfer Elbow, do you have something for Tennis elbow please?
Thanks for this compact tutorial. How much time should I plan for warming up? This looks very extensive
plan for 10 minutes general warm up.
@@UnityGymOnline thanks 😊
I have a pain on inside of my elbow when throwing but no pain with gripping and weight training??? What should i do ?
great video, I am wondering after doing step 3 and 4 my elbow was a little sore, is that normal? or should I stop? also i went to physio and they told me to do exercises everyday, I thought that was to much, would it be ok doing every second day? and for the commentators, i seen 2 specialist and they told me ultra sounds and electric therapist were pointless, so save your money on that guys
Great video, one of the best out here. I also massage my elbow and use a Push-brace plus medical tape to increase bloodflow. Can also use binaural beats music for tendon healing. Some Wim Hoff breathing to increase oxygen for healing and visualisation technique of the healing process. I think I've got myself a new hobby now. This is probably gonna take 6 to 12 months to heal. Man that sucks.
Thank you JK. WE appreciate your feedback and support. I'm (Yani) a big fan of Wim.
Great video! But everytime i do wide grip pullups it acts up. How long should you let it settle before you start stretching. Its been 3 days and still a bit sore
Hey Cripple Minded … thanks for the great feedback. You may be overdoing it. The chins are probably to higher an entry point. I advise you watch this video we produced more recently …
ua-cam.com/video/xUQyRfJg6UI/v-deo.html
then progress to this video.
ua-cam.com/video/0dKw1SUvIFA/v-deo.html
These two will have you covered.
Thank you for creating this detailed guide, you have restored my faith in overcoming a bad case of tennis elnow from years of boxing. What is the average/minimum amount of time I should be spending on each phase? I'm thinking a week?
More like 6 weeks 😃 don't rush it, it take time for adaptation to occur
@@UnityGymOnline Does that mean 6 phases = 36 total weeks = 9 months give or take? Could i do phase 2 to 5 all at the same time? And leave Phase 6 - Deadhangs, deadlifts, etc for later on??
I’ve been dealing with pain in my wrists, hands, elbows, forearms for the past few weeks. I was playing a ton of golf so I assume it’s from that. I have been stretching and massaging them since it started but nothing seems to be helping. Should I rest them completely for a week and then try to start on this program? Thanks!
So what is medial epicondylitis?
Its great video. how can i know to go to the next phase?
Usually three to four weeks … or zero discomfort.
@@UnityGymOnline Hello.. zero discomfort during zero stimulation(lying down and doing nothing) right? when I'm actually using my hands and doing stuff there always seems to be pain, that doesn't count right?
Hey man really appreciate the work you do! Has helped me out through out the years a lot.
Quick question:
How long should one usually wait before advancing to step 2 (increasing flexibility and mobility)?
Pretty soon, it's more than you don't force the mobility, but rather work to strengthen your full range.
@@UnityGymOnlineThanks for the reply, really appreciate your insight. Makes sense!
What are some good indicators we are looking for when looking to progress to the body weight stuff we see here in step 6 (active mobility) and step 7 (compound lifts like deadlifts)?
And when is it safe for me to easy into animal flow type movement where i am doing lizard crawls, bear crawls, and monkey crawls?
A couple of things you might want to mention. I actually perform a lot of the movements here but the thing that really solved my elbow issues were reverse curls and crush gripping with C of Cs. The balance of your movements came after I built a really good foundation.
yep, those are great exercises and we have videos on those too ;)
How long would you say it takes from step 2 to 7?
I got these problems from working as a tree planter. They're not bad now that more than two years has passed, but still whenever i start working out, it quickly returns and i will feel elbow pain and numbness in part of my hand etc. It's annoying not being able to do pushups etc.
I got it doing push ups.. i bought this felxbar thing though
Thank you for this, I was feeling pretty hopeless with some recurring injuries that I am dealing with; Golfer's elbow on my right arm and Rotator Cuff/Bicep tendonitis on my left arm. I am about to start your program and feeling hopeful, I completely eliminated the things that aggravate it (Shadow boxing, pull-ups, presses, curls and extensive computer use) and I have rested for a week and feeling better.
Now that step 1 is done, how should I approach this? Step 2 every day and then slowly incorporate the rest of the steps? Should it get to a point where I do Step 2,3,4,5,6,7 consecutively in one rehab session? Never start directly with a higher step unless first doing a previous step in the same session? or can they be isolated like step 2 the previous day and then the next step the day after? Thank you for your help and one last question, do you also have a routine for a way to rehab tendonitis in the bicep/rotator cuff?
I appreciate you posting this videos, it sucks not being able to work out the way I used to, but I am determined to get this fixed first, however long it takes.
MayoBier keep going, you've got this! Remember, one of the most amazing things about the human body is that we addapt to our environment. But this can also be one of the most frustrating too … obviously, adaptation to a seat and desk is counter productive when we also require our bodies to do dynamic movements such as a punch, pull or press.
I think many of us have suffered from this. Unaware that as we log hours and hours in the office chair, we're slowly, but surely adapting to the environment. Worse still. Our brain starts to override neurons that once controlled certain muscles and movement patterns as we learn new skills, software and tasks related to our career/job.
The very neurons that once controlled muscles required for shoulder stabilisation, posture and explosive movement.
Keep moving buddy, but also remember, that on occasion, we must all take a step backwards to go forwards. Re-learn the basics, rediscover mobility and strength etc.
Good luck and keep in touch!
I have the same issues as you, even on the exact same sides. Its frustrating not being able to lift because of the pain
Damn JJ and Tom, I have the exact same issues as you two, except on opposite arms. I’ve been doing a lot of forearm stretches in multiple angles, foam rolling for overall posture, scapula wall slides and pullups. I’m just wondering how you both are recovering
Keep at it guys … you will get this.
@Luna PRP and stem cell therapy can make it like new. PRP is pretty cheap, stem cells not so much. centenoschultz.com/is-tommy-the-only-solution-for-a-ucl-tear/
recent meta-analyses show that the single best isolating movement for recovering from medial tendinopathy would be ECCENTRIC WRIST FLEXOR TRAINING
that means the exercise at 8:37 but where you raise the weight up with your other hand (assist the concentric movement), and then control the return (actively do the eccentric part).
Not 100 % sure on the biomechanics, but from what i've read, concentric movements activate and train the muscle belly, whereas once the belly has been activate (the muscle shortened), stress relays more to the tendon. I.e. eccentric movements focus on the tendons, concentrics on the actual muscle fiber.
that said -- this is obviously a multi-faceted problem which requires a multi-faceted approach. this video is great for stressing that fact. i'm battling this issue myself -- the hardest thing is staying away from my tennis racket until i've made some progress wrt wrist mobility and flexor strenth in the gym.
Hey paucceri you're right. Eccentrics (and even isometrics before them) are extremely effective. The litterature shows that. Honestly, we've learned a ton since making this film and I have been asked to make a new version to illustrate our most recent lessons and techniques. This will primarily involve the use of isometrics and eccentrics prior to this program.
Thanks for your comments and support. We appreciate you. Good luck with your recovery. I hope that you're back out slamming home epic back hands soon!
These are great but I think I will do the complicated ones after 2 days or so because I am still feeling severe pain in the medial part of my elbow when I stretch my arm. For now I am just doing the wrist curls variations with a 2kg dumbbell.
Very informartive video! How many times a week you suggest doing these?
start with 2 ... then 3 ... then up to 5 days a week as long as your symptoms aren't getting worse.
hi mate this is a great vid..one of the best..i do weights and my elbows r v sore..im sure im suffering from golferd elbow..ive jus ordered the thera bar also..now i wanted to do ur exercises on the floor as ur man demonstrates but discovered that my wrists are now also v sore n tender..can u help plz? thank u
Hi Shudz, take extra care if you're sore in the wrists. First step is to remove the cause of the pain/injury.
When performing this routine little discomfort is quite normal, but it should not increase. Instead, as your wrist build mobility and strength you should experience a decline in the discomfort over time. If not, I would consult a local physiotherapist. Remember, progressively overload. Exercise should take you slightly outside of your comfort zone, but not too far that you sustain a serious injury. Let me know how you go …
awesome vid, I have been suffering for 17 months now stopped everything and been working at for 2 months now. I am wondering once your healed, how often do you go through this routine?
Thanks for the great feedback David. we continue doing wrist and hand condition every day. Your hands and wrists need to progress in strength in alignment with the rest of your body.
Thank you for replying. Could you please give me examples of mobility exercises? I feel very less pain now and have been doing push ups without any pain. can I start working out in the gym with light weights? thank you again.
Yes, just follow the hand mobility circuit demonstrated in the video here.
Hey man Great video !!
I'm doing active release since 1 year now for my two golfer elbow and stop rock climbing 1 year ago ( the cause). My elbow still sensitive.
I was wondering if I need to be pain free for step 2 ?I stopped the cause but still with pain.
Than you !!
Phillip check out our latest vid, the tissue remodelling hacks will help you. But you should still progress through V1.0 to ensure you build good mobility in the forearms, wrists and hands. ua-cam.com/video/0dKw1SUvIFA/v-deo.html
Thanks !!!
You're welcome.
Good video. It was actually hanging to work out shoulder pain and doing pull ups that gave me golfer's elbow. Go figure.
Great awareness my friend. Try applying more gentle progressive overload. But you're going to need further regression at this point to properly overcome the issue. Check out our two more recent Golfers elbow videos for help. This video is a little outdated now.
Damn good video.
Thank you Alex. I appreciate that.
ice works great for me
Hi I saw your video I liked it a lot I have a problem in the Golf Elbow elbow for a year, I can't go to the gym that I like so much. I have increased my weight I have tried by doctors but I cannot pass. What do you suggest me? What workouts should I screw for in the gym?
hey man, best thing to do would be to watch all our videos of golfers elbow and follow the recommendations.
You need to keep training but you need to do the right type of training :)
Thanks man From an 15yr old💪🏾
You're welcome Squad Lifestyle. Glad you liked the video. Thanks for your support and comment. We appreciate you big time! This is an old vid now … check out our most recent golfers elbow playlist with some new and updated content. You'll like it. :)
I've had a mild but irritating wrist pain for years and my elbows sometimes act up too. This is the first helpful advise I've found. Thank you, I will try these out.
Just a question: where are you guys from? (To me you sound sort of Australian or Kiwi. Is that a rubbish guess or somewhat close?)
Thank you Aditi. Glad we could help. We really appreciate your feedback and support.
You're right, we are in Sydney Australia. Hey, where are you from?
Unity Gym New Delhi, India 😊
Wow, great to hear we are helping people all the way in Delhi. Love your support Aditi :)
Im 15 and i got golfers elbow from basball. My elbow was really tight but i decided to pitch anyways and I threw a pitch and it cracked really badly. I tried to throw another pitch but it was too painful. My arm was stuck in a weird position so i went to the doctor. He said it wasnt anything serious but he gave me a referral to a physio therapist. As if today it is still a problem and im 5 weeks in and its getting better but flares up easily. So im wondering if its common to get it from throwing or is it something else?
Watching him stretch it had me in tears, my elbow pain is severe. Like if you jam your elbow on a hard surface and want to punch something cause it hurts soooo bad. I’ll try these, but I can’t even lock my elbow. 😭😭😭
This is a great comprehensive video. I have been dealing with elbow pain for about 8 months now. It will not go away. I've been doing some stretching, forearm strengthening exercises and avoiding exercises that cause pain. But, it will not go away. I have pain right now in both elbows, but one is painful on the inside and outside of the elbow. I only lift weights 2 days a week. What step should I start on?
Eliminate anything that is causing you pain. Work on lowering inflammation through good diet. Search for anti inflammation diet tips. This will help. Start from step 1.
I started doing ring pull ups instead of bar pull ups and my elbow feels so much better
Yes. this is very Common. Great insight michael. Rings are fantastic.
When he says eliminate the cause does he mean stop going to the gym all together? Also does he mean a few weeks on each of the strength movements (supination,pronation,squeezing, etc) or all those strength movements in the few weeks in that phase?
I am not sure if I understand correctly, but when I am still feeling pain with golf elbow, do I only do steps 1-2 or can I do all 7 steps?
great video...I notice that you don't prescribe any self massage techniques to break up scar tissue...any thoughts on this? if you have this covered in another video I'd love to see
Hey Jack, we're HUGE on self myofascial release. This recent video on shoulder mobility covers the pec minor release.
ua-cam.com/video/LVN5ZmjSvwE/v-deo.html
And although they're much older now, these videos cover a bit on foam rolling:
ua-cam.com/video/BTFnJYhsW5o/v-deo.html
ua-cam.com/video/-cizNrR39NI/v-deo.html
ua-cam.com/video/9Nv0uDqLcT0/v-deo.html
ua-cam.com/video/jbPq2VDT3HA/v-deo.html
Now we have a full follow along online flexibility and mobility program that takes a deep dive into this stuff. You can grab a free download here which covers the 7 principles we use that have delivered our best results.
bit.ly/theflexibilityblueprint
Let us know how you go.
And again, thanks for connecting.
Unity Gym thanks...I'll take a look at all of this
Should i massage before or after mobility and strenght exercises? Or should i do ligth foam roll before mobility and strenght exercises ,to loosening de forearm muscles, and at the end a deep tissue massage followed by static streches?
I suffer from tennis and golfers elbow (both arms) for 1,3 years ( maybe chronic) due to overtraining with the gym (no deloads). I have been on and off with different type of treatments and i stop doing any kind of activities since then... I lost 10kg of muscle and im tired of living a life with no sports and no activities.
This video gave me hope to give one last try. Really good information here step by step.
Also now i started taking omega 3, zinc, vitamin c and glucosamin sulphate to acelarate the healing process. Sorry for the long comment and thanks in advance ;)
Hi Pepito,
No problems mate. I feel your pain, my brother and I both have suffered serious injury a number of times, including spinal fractures … Although there is no blanket fix as everyone has their own history that lead to the issue, I al 100% confident that you can fix the problem in time, with the right influences.
Thank you for your great feedback. I appreciate that.
The nutritional will play a big part. You also need to reduce inflammation. I would look into anti-inflammatory foods. Heaps of veggies. Reduce all processed meat. Only fresh, high quality meats. Limit sugar, dairy and gluten etc.
Your biggest breakthrough will come from a change in mindset.
Hear me out …
It sounds like you have a similar history to me, which lead to many of my issues. I spent a disproportionate amount of time in the gym working on strength. My biggest breakthrough came from letting go of the losses and focussing on getting my body supple. All components including mobility, flexibility and strength were needed to rebuild my body from the foundations up.
I suggest you work as dedicated as you have been on strength, but keep the primary focus on your mobility. Make that a measure of success. As you're working on getting your body more flexible, you will be healing and remodelling the tissue at the same time.
For the remodelling of wrist and forearm tissue, you will need to use harder surfaces. A barbell or kettlebells works well. I will post a new video for you this week. Keep an eye on the channel. :)
I have this from work and being on a keyboard. I cannot quit work of course. Do you have any setup suggestions that can minimize stress on the Golfer's Elbow while on a computer?
Yes, going from standing to seated to lying on your stomach whilst working is best.
It's all about changing up your body position
Btw guys, any type of tendonitis can be also sign of low vitamin C. Also if u r strugling with tendonitis increase vit. C in your diet and it will heal a bit faster. Anyway very good video it helped me alot. Specialy step 2 and 3. Btw on step 5 (grip crushing) its very important to squeeze and RELEASE SLOWLY (like count to 5 when releasing)