How to Treat Tennis Elbow with 3 Effective Exercises
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- Опубліковано 20 тра 2024
- A lot of the advice you’ll find online on how to treat tennis elbow is a swing and a miss. Don’t waste time overstretching, which could cause more damage. Here are 3 most effective exercises to do instead, if you've got tennis elbow or lateral epicondylitis.
00:00 - Intro
00:18 - What is tennis elbow?
02:08 - Exercise #1
05:00 - Exercise #2
06:55 - Exercise #3
Tennis elbow is when you have pain in the lateral epicondyle area, outside of the elbow joint and it often occurs when you're playing tennis because of all the different forces and positions of the wrist and the elbow.
So if you're wondering if you do have tennis elbow make sure you check the link at the end of this video, to test if you've actually got the problem in the first place.
Read more here: www.precisionmovement.coach/l...
2 Tennis Elbow Tests: • What Causes Tennis Elb...
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Many thanks. I am following your guidance.
Great exercises.
How many sets/ reps for extension flair(last exercise)
Do all 3 of these exercises daily? Thanks
@@glennlozuke268 2 - 3 sets of 4 - 6 reps and 2 - 3 times per week is sufficient :)
- Coach Joshua, Team PM
Thank you! Had tennis elbow for over a year now.. followed this exercises everyday for a week and pain is gone!!! Much appreciated 🙏
Amazing! You are welcome :)
then there is hope!
Could you please tell me how many repetitions the last exercise?
Nagging injury for months. Followed these exercises for a few weeks before a golf trip. Played for three days straight and no elbow pain. Thanks for the advice!
Don! Awesome to hear! Glad to be able to help you bash the ball around the course!
Don Swain is your elbow back to normal without the excersises???
@@taylorgang2297 no
Thanks for actually explaining WHY these exercises need done. It now makes sense.
You are welcome!
I had bad tennis elbow for months from playing cricket. One week of this and it’s 75% better. Thank you!
Amazing! We are so happy to read that :) Keep up the great work - Team PM
@@PrecisionMovementCoach a few months on and it’s 95% better. This works!!
@@crazycrickeeet1964 awesome!
Man I am facing the same could help me out
I was following you with the exercises.... I can't wait to do these daily and rebuild. Thank you so much it feels better.
Spot on description and solution. I'm suffering from serious tennis elbow due to overworking the bicep along with not paying attention to my form (obviously). Thanks a million for the help. Definitely check out your other videos as well. Excellent presentation btw.
Thank you! Your explanation why we do the certain exercises really make me understand what I’m doing.
I'm suffering from tennis elbow in my left arm after overdoing it playing golf. This is the best video I've come across for exercises to help this. Thank you.
For me both golfer and tennis!!!
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
Thank you so much for sharing your wisdom. Your way of presenting the information is excellent.
This is probably the best tennis elbow repair vid I’ve seen. Feeling the effects after a few days. Thanks man. 💪🏼
Awesome to hear and you are welcome!!!
is your elbow back to normal without doing the excersises now
I did these as you taught them and by the end of the video a great deal of my pain was gone. Thank you so much!
Great job!
Thanks so much for the 3 simple and extremely effective exercises. Tried almost all techniques but failed to work and some actually aggravated the pain. Your exercises not only provide relief instantly but cured my tennis elbow and strengthen my elbow at the same time!
Glad to help!
Make sure to avoid anything that causes pain or that you cannot do in a pain-free range of motion.
- Coach Joshua, Team PM
There's a few I'm going to add to the rehab. Thank you kind Sir, you're a scholar and a gentleman!
hey ,if anyone else needs to find out about how do you cure tennis elbow try Jaffacter Elbow Treater Coach (Have a quick look on google cant remember the place now ) ? Ive heard some decent things about it and my mate got excellent success with it.
Great stuff. Got some soft tissue damage on my right wrist a couple weeks ago and then started to get a burning sensation in my elbow. These exercises have helped. Thank you.
You are welcome!
Omg. Relief...thank you. Thank you. Thank you
Very helpful, thank you for the knowledge.
Thanks for trying it out :)
Felt relieve right away！amazing！great to know not only stretching but range of control also important to improve along.
Seriously - you have the best, most extraordinary rehab/PT channel bar none.
My man! Instant relief, and quickly fixed everything my wrist elbow and shoulder. You are a hero in my book. Thanks so much.
Daniel is your elbow back to normal without doing the excersises now
I have elbow pain too, I have a quick question. Will I have to do these exercises my entire life? Or after a month or 2 will the pain be gone forever?
taylor gang have you tried it? Did the pain go away after dropping the exercises?
It's great to read that :)
My wife has chronic tennis elbow. She thanks you, as do I. Cheers!
I have elbow pain too, I have a quick question. Will I have to do these exercises my entire life? Or after a month or 2 will the pain be gone forever?
So happy that you found us.
How are you guys now?
- Coach Joshua, Team PM
Very much effective with simple exercises. Thank You! 💐👍😊
Thank You Eric I was injured in March/ April this year which my dominant left hand wrist was in pain then golfers/tennis elbow flared up. Thank you for demonstrating on proper way to restore strength & mobility
Savina Nelson is your elbow back to normal without doing the excersises now
How are you now?
- Coach Joshua, Team PM
Thank you! This is the best and most intelligent advice I've seen on the subject after talking to doctors, physical therapists, and watching too many UA-cam videos to count. They all seemed to focus too much on stretching and range of motion. You explained why that didn't work for me. 5 years ago I tore medial epicondal (sp?) in right elbow while weight training. Injections, Physical therapy, still have pain. Last year tore same in left elbow. Same result. Last month tore lateral epicondal in right elbow. Had injection a couple of weeks ago. Watching your video today I am convinced this is how I will finally fix my issues. Thank you, thank you, thank you! 😊👍
I'm subscribed to your channel and going to check out your website now
Thanks for the great feedback and I'm glad that my material works for you!!!
It's not about being convinced. It's about trying it for real and prove its effectiveness.
Good video! I learned something new! This active technique is great. You gave an answer why my tendons tightening up again!
Thanks for trying it out and commenting :)
Great explanations and exercises that are easy to do anywhere.
Been suffering w. Tennis Elbow for 6 months. My tennis friends see me rmassaging my hand + don’t understand why my hand hurts. I suspected my elbow pain stemmed from the wrist . I have incorporated your exercises to strengthen my wrist weakness and instability and my iLateral Epicondylitis is finally improving. Thank you for sharing your knowledge.
That's awesome...glad the material helped!!!
Thank you! I’m a hairstylist with extreme TE in my dominate arm. These exercises have helped me so much!!
Nice!
I've been suffering from elbow pain for a while now & finally today I've got a name for it & glad I found you so I can start treating it. Sometimes I can't open a jar it's so painful. Thanks for the video :-) Good work, started these exercises today
Glad that you found them!
Keep us posted on your progress :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach I will do 100%, its slightly painful at present as I leant on it to get up off a chair and it almost didn't support itself, this was the final straw, it was time to find help with it.
Superb relief, thanks coach🤗
Very clear, simple and effective and rational for each exercise...! Well done ......better then the physios i've been to!!
Wow!
That is so great to read. Thank you so much :)
This makes alot of sense. i'm going to give this a try. I have tennis elbow from batting in cricket. Thankyou
Me too. Hideous!
How did it go?
- Coach Joshua, Team PM
Great video. Thanks for the positive and friendly vibe!
Anytime brutha!
Hi Eric ... as i am presently battling TE, just by watching your video the movements seems and sounds to be the most sensible and natural. Excellent work Man...as they say Simplicity is the mother of all Complex things.
Would further like to know more about Mobility and Control from you as I engage in sports, Tennis being my passion, which involves a lot of dynamic stability, strength and explosive power output. Thanks a lot anyway
Hi and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
Thanks for the vid, Eric. Those walls look like that gym is serious business!
You're welcome.
WOW, Great video and exercises. Not same old ones everyone pitches...well done
Wow!
That is so great to read. Thanks so much :)
Thank you so much. I have tried exercises from several videos and had little of no improvement yours are different and have made an improvement immediately. This pain has been going for a solid 3 months and a couple days following this video is the only thing that has helps. THANK YOU I have been in martial arts for years and was really starting to worry I would be headed for a surgery.
Happy to help!
.....ohhhhh yaaaaa it work right away it help the relieve the pain in that moment OMG it pain me so badly over my work for years
Thanks to poster YES like
Nice!
I’ve been fighting this chronically in my left elbow from constantly having to hammer in tight spaces you may have just saved my arm thank you sir!
Good luck with the exercises :)
you are a godsend... can't thank you enough mate
Appreciate that.
Followed along and felt relief the first time doing these exercises. Thank you!
I have tried several months many other exercises without results. Thank God I have found this video! I don't have any discomfort thanks to you. God bless you 🙏🏼
Happy to help!
Wow did it work? And can you do weights again without pain? Please 🙏
@@cryptofinders6377 of course I can lift weights! Just like before! I have noticed though that sometimes by doing pull-ups or lateral shoulder raises with my wrist straight and not loose I might feel a little discomfort-not pain- which is a sign that if I continue to do these in a long term I might get a relapse. But I decide to do them anyway and maybe 2-3 times a week also do the exercises to keep my elbow muscles strong and I have been going pain-free since then. But if you have pain and you just began with these 3 exercises you should do them everyday for at least 2 months regardless if your pain is gone. So that you can 100% heal your elbow and then see if the source of your elbow discomfort is created by a certain exercise and chance it "which I find a better solution", or keep doing the strengthening exercises as a routine every second-third day. Don't worry, it will go away soon. Cheers!
Thank you so much. I was in so much pain. Had instant relief after doing the exercise.
Awesome!
Thank you very much, you are so kind.
As are you :)
You are a life savior.
Great video, found it right on time! Thanks Eric!
Glad it helped!
Thank you very much sir!!!
Hi. Thanks so much for this post. Really informative and helpful. Quick question...how many sets/reps do you recommend for the third exercise? Thank you again!
I'm glad that you appreciate the material. Set a timer for 30 seconds and do as many controlled reps as you can in that time. 2 - 3 sets should suffice.
Thank you Mr Wong, you saved my arm. Kudos!!
Jeesh, incredible. Just two days passed and I can't feel the sour tendon any more. That's amazing. I have been bordered for 7 months and finally some true relief.
Awesome to hear - glad to be of service.
Thanks for this. I'm working with tennis elbow right now and started incorporating these exercises into my rehab. I would really appreciate it if you did a video on achilles tendonitis, a condition I've been dealing with off and on for years.
Here you go :) www.precisionmovement.coach/strained-achilles-tendon/
Thanks have tried a few but these exercises look pretty good and already feel better after once through. Will definitely be using them
Great to hear!
Thanks for great video,
I play cricket and used to throw ball very hard and swing bat as well. After injury to elbow, functions and performance become ordinary but doing These exercises just now are instant relief. Thanks a lot. I feel like I found real exercises. Much appreciated..
Glad it helped!
First video I came across with exercises that truly work for this. Thanks for sharing.
Happy to read that :)
thank you 🙏
You are welcome!
Thanks Eric! I had some wicked TE for almost a year. Could barely stretch my arm out and grab even a glass of water. Started doing these exercises religiously. I was pretty much pain free in about a month. Now when i get flair ups, i revisit this bookmarked video and get at it again. It's been a godsend!
Glad to help!
thank you so much !
You're welcome!
Gonna give these a try as I was getting a pain in elbows from compound lifts and strongman training
Sorry for the late reply.
Are you still experiencing this issue?
- Coach Joshua, Team PM
thank u for this!!
:)
Just like to say it works guys give it a go this guy is Truely amazing I have had it on both sides and it’s gone well done and thank you
Thanks for sharing that :)
@@PrecisionMovementCoach your welcome your a star mate and thanks a lot
You likely need more gentle exericses.
The Hip Pain Solution can progress you from your current starting point:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Hi Eric , thanks for the content! Is it possible that my bicep pain (not upper or lower tendonitis , the pain is in the middle of the upper arm) is connected to tennis elbow?
You are welcome and that is possible :)
Thank you very much for this video. I have been doing the exercises for a week now and I already feel a lot better, after months of pain. You're a life saver!
Wonderful!
Very useful for tennis elbow pains
So true!
Helpful exercises and easy to follow. Thanks!
Glad you like them!
Thank you ..awesome avideo
Thanks great video !!!
You are welcome!
Awesome video thank you , ive been looking for video on exercises to repair this problem
Glad it was helpful!
Very helpful. I am starting to do this and very hopeful. Thank you for making this video!
Good stuff!
I come down with a severe case of tennis elbow in my left arm last October after a lot of heavy hammering on a metal project. It degenerated to the point in April where it was acute at all times, interfered with my sleep and high doses of ibuprofen weren't helping. I already had a pre-existing issue due to a botched subacromic decompression left shoulder surgery which left me with anterior instability. I was warned by my non quack follow-up orthopedic surgeon in 1996 that I would be susceptible to elbow and forearm strain because of the instability. I was pretty much problem free until last October. I tried many of the other UA-cam treatments but they were focused on stretch and hold exercises and didn't offer much improvement. After about two weeks of following your exercise suggestions my pain subsided and I was able to stop taking the ibuprofen. I was really in agony until I followed your recommendations and am really glad you provided this information to the public and highly recommend it to others.
That's awesome to read! Thanks for sharing :)
- Coach Joshua, Team PM
Explained so well! Great advice I'm a petite landscaper own my own business my wrists and forearms have made it unable for me to do my work properly. Hired more help. Been to so many professionals.
I will be trying this diligently and let you know. Because if it works it will change my life. Great video.
Keep us posted on your progress!
any progress?
I have this in both elbows! This is from having to cradle my head in my hands when doing yoga core exercises! I need this
We are here for you :)
- Coach Joshua, Team PM
Thanks dude. Had pain for about 6 months. Going to try these.
Best of luck!
Hows your pain?
Thank you so much. All of this has finally enabled me to get back to bouldering after months of bad tennis elbow. You're the best!
Oh really ? I'm happy to finaly read someone who get tennis elbow doing bouldering !
It happend to me after really excessive pull up at the end of already tiring session.
And I just began your exercice yesterday. I'll keep informed if it worked for me !
Excellent, video! Thank you so much. My arm is feeling better than it has in weeks! One quick question, though. How many reps for the third exercise?
Try ~5-10 but go mostly by feel. You should notice some effect after doing a few, so it's not important to do a high number of reps.
Thanks this works istantly for me... 💪💪💪
Great to hear!
Thank you very much.
You are welcome!
Excellent! Thank you. Better then my physio
Much appreciated :)
Excellent. To the point. Educational, didnt beg for a like or subscribe. So did both.
Thanks!
Thank you so much!. I couldn't even spray my deodorant with my left hand because my elbow hurts so much using my index finger.3rd day of using you are Rehab Techniques and the pain is down immensely. Really works thanks again!
You and all those standing to your right are welcome ;-)
Precision Movement by Eric Wong I see what you did there!😂
I have elbow pain too, I have a quick question. Will I have to do these exercises my entire life? Or after a month or 2 will the pain be gone forever?
Makes perfect sense and I will work with these. I got pretty bad tennis elbow and upper forearm pain coming back to bowing after the Covid shut down for three months.
I hope that they help!
Did it help?
Thank you for the excellent video with great exercises that I’ll be doing daily for my elbow issue. With a quality presentation and great info shared, I’m sure your channel has a bright future.
I'm glad that you like the material and thanks for the kind words!
TQ... Keep up the great work.
Will do!
Thank you sir, it helped reduce my pain greatly.
Excellent!
Thank you for sharing a good video I am suffering for this problem I will do all three exercises.
You are welcome and keep us posted on your progress :) - Coach Joshua, Team PM
Thanks I’m going to incorporate these! Having issues from rock climbing
Rock climbing is definitely tough on the upper limbs! If you're dealing with the pain don't do any crazy power moves when you're healing and do your chasm leaps when you're better. ;-)
How did it work out for you in the end?
Love your stuff - you explain the reason why too!
Thanks!
Excellent 3 tips excercises for tennis elbow!!!! ... Thanks a lot!
You are welcome!
Thanks i all try
How does it feel now, did you try it? :)
Really good video homey!
:)
Left workout for 3-4 months and then i started it all with this week i think i over did it and my left elbow is facing this issue i am not feeling any pain there but sometimes it hurts its 3 days now no pain but i think i should start working out again starting with these rehab exercises everyday that are so simple to do.
Thank you coach will get back to you with results this week.
🙂🙂
Thanks for following along and keep us posted on your progress :)
- Coach Joshua, Team PM
I'm suffering from this pain because of long hours at the gym practising standup grappling (clinch grappling). After only 3-4 sparring rounds, both my elbows start burning like crazy and stay that way for about an hour. The pain goes away completely after about 2 hours.
But since I want them permanently gone, I'm definitely going to try out your exercises
Go for it!
Excellent feeling while exercising! Thanks
Would have been interested by shoulder stretches at well ;)
Here's a comprehensive review of most of my shoulder material...enjoy! www.precisionmovement.coach/shoulder-pain-mobility-article-roundup/
Thank you for such a eloquent tutorial. Could you confirm what the repetition is for the flexed flair/wrist extension please?
I'm glad that you appreciate the material. Set a time for 30 seconds and do as many controlled reps in that time as you can.
Thanks
You are welcome.
I appreciate your video! I started playing tennis a couple of years ago and I got tennis elbow for the first time and it doesn't seem to be going away. I was wondering if I should NOT go to the gym for a while and do any workouts that involve my arm, which is more than half of my workout? If so, how long should I wait and is it cool to run on the treadmill and focus on just core?
Definitely take some time off of exercises that you cannot perform without pain. I'm sure that there is plenty that you can do.
Thanks.
You got it.
Love you man! Much love. Much blessings.
Thanks :)
You are the best youtube channel--amazing, thank you!
Wow, thanks!
Did the floor stretch and it helped right away 😮
Yay!
I’ve been doing some static stretches for weeks, which have seemed to make moderate improvements on range of motion and reduction of pain. But I started incorporating these 3 exercises, and have shown dramatic improvements over the others (including grip strength), for the very reasons that you stress in the video. Thank you for the insight on the benefits of including these various techniques.
then there is hope! I am just started the journey...