Tennis Elbow: Exercises To Avoid When You Have Wrist Extensor Tendinosis
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- Опубликовано: 8 июл 2024
- Which upper-body exercises should you skip when you have Tennis Elbow? - tenniselbowclassroom.com/exer...
Here are the most important upper-body strength-training / weight-lifting gym exercises you should consider avoiding, stopping or modifying…
WHILE you’re recovering from a Tennis Elbow / Lateral “Epicondylitis” injury, and potentially for a short time afterward.
(Assuming you’ve decided that continuing to work out while you’re recovering is the right thing to do!)…
See this video on that question first, if you’re not sure:
“Can You Still Work Out When You Have Tennis Elbow”
• Can You Still Work Out...
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In this video, Allen Willette from Tennis Elbow Classroom starts off with some general thoughts on exercising with Tennis Elbow - Followed by:
- The Barbells Vs Dumbbells question:
- The basic KINDS of exercise to avoid:
- And which SPECIFIC Upper-Body Exercises to avoid:
- Anterior and Lateral Deltoid Raises:
- Esp. ‘Lateral Raises’ with a straight elbow
- Reverse Biceps Curls
- Upright Rows
- Cable Exercises
Here’s the link to the post, with podcast - Exercises To Avoid When You Have Tennis Elbow:
tenniselbowclassroom.com/exer...
And the SlideShare Slideshow version:
www.slideshare.net/TennisElbow...
Also, here’s the full Tennis Elbow Exercises Playlist:
• Tennis Elbow Exercises
Please subscribe:
ruclips.net/user/TennisElb...
And follow:
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Can you do a video on what sort of exercises we CAN do? ^^
Yeah I agree
Thanks for the video! Had been looking for something detailed like this for a while now!
awesome video, thank you so much. This was really helpful.
Excellent video! Extremely informative and helpful 🤗
thanks, great instructions.
just stumbled on your videos, thank you! It was nice to get a good idea of the what, what not and how long.
Thanks Allen! You're awesome.
Thanks for your video
excellent, you are doing a great job :)
Thanks Allen, great advice.
What alternate to do for dumbbell or barbell shrugs for traps ?
Super ! Exactly what I needed to know. The lateral raises give the most pain. Doing the same exercise on a machine is perfect.
how are you doing now? healed up?
I wish I had seen your video earlier. These exercises recommended so commonly worsened my condition.
Thank you very much
thank you!!!!!
Great information. Do you have any recommendations for working out the back with tennis elbow? I have access to dumb bells, barbells, and cable machines (gym).
Thanks Thanks Allen....great stuff! I plan to start skipping straight arm shoulder raises and front rows and substitute bar curls for dumbell curls...I'll let you know how it works out. I think my elbow issues started by doing pull ups and heavy hammer curls. It's been something I've been dealing with for a few years now off and on and hopefully these variations will allow me to keep working out the way I want to....thanks again!
You're welcome, Bill! (Pull ups are one of those "All or Nothing" exercises I caution people about. I think they can lead to, as well as aggravate, Tennis Elbow)
GREAT INFO, THANK YOU, this will help
You're welcome! I hope it does.
+Tennis Elbow Classroom hello, my tennis elbow is considered by Dr. and physical therapist as very severe. I cant drive with the left arm for example or grip yet, on my left ,my grip strength is 15psi and 90 on my right for example. I took a cortisone injection 10 days ago and feel much better. I would like to use the chest press machine and dip machine using say 70lbs or 50% effort and same for curl machine. what do you think? I just wish to start exercising again after a year of this tennis elbow,thanks
Sorry for the late reply. I would think that if your Tennis Elbow is that severe and you can't drive with your Left arm and have little to no grip strength, then you shouldn't be doing any strength training - Especially after having a Cortisone injection, which will give you a false sense that things are better.
+Tennis Elbow Classroom that's ok,thanks so much for your time. I am only performing the thera band exercises at this time, and I am having good success with it, even relieves some pain, I think its the extra bloodflow to the area. I wish to start a seated bench press at 50% effort and normal curls using a fixed machine and angle also at 50%.
I’m a personal trainer and have had tennis elbow for 3 months. I’m so discouraged as I don’t know if it will ever fully heal. I think I got it simply by overuse for my job and heavy volume upper body training. Thank you for this channel, I am learning so much.
hey, how is your injury now? Better i hope
Oh man, I loved doing upright rows
i am a doctor, and even i am not as obsessed with tennis elbow as you are! thanks for the videos. keep em coming.
Obsessed! I love it! Thanks, Los. I will keep 'um comin.
Could neutral grip pull ups (palms facing each other) be helpful ? I think chin ups (supinated grip caused my injury ). Thanks
Deadlifts and standing barbell rows. I don't use straps. Once I got past 315 on the deadlift, my extensors flared up. My grip is still good, but any time I extend my elbows to full lockout (especially with pronation/supination), they feel it. I use 'VooDoo floss', a band extensor exercise, and stretching of the flexors, but seem to be slow in healing. Any tips?
I just workout legs and 1 hand, it still has an effect on the other hand even if you dont work it out
Hi Allen, thank you for your informative and useful video. I have been training intensively for some months to work towards getting my press handstand. I also do a lot of acroyoga (acrobatic yoga) Having watched your video I am guessing that I can adapt a lot of the straight arm exercises with bent arm ones to avoid having the wrist and forearm at a 90 degree angle. Would that be a reasonable adaptation? My pain really started when I did a lot of weeding over several days in my garden so I am attributing at least some of my tennis elbow to that.
Weeding will definitely do it
How about resistance bands for tennis elbow. Will resistance bands do more damage or do less damage for tennis elbow. Thank you
Can I just get a list please if ones to do and ones not to do..thank u!!!
I’ve been doing so many reverse curls because my forearms have been responding so well to them. But my elbows have hated them I guess. Same with lateral raises. Thanks I just wish the pain would whisk away
I read online that reverse curls help strengthen your forearm extensor muscle .. is this gonna make my tennis elbow worse or not ?!
This the 7th week since the pain has started now it’s at 7/10
Hi Allen, great program best spent money entering your program I can see the progress after 5 days already. Question: I play volleyball and that’s my passion I continued to play despite the symptoms. Is it a sport to avoid? Many thanks
Thanks so much for your praise of the program! (I will drop a link to it below for anyone who is interested.) I would think that volleyball would be a riskier sport to continue playing while still recovering, since there is a fair amount of impact stress when hitting the ball. Also...
Here's my take on the guidelines I believe it's best to follow in this video - It's ostensibly about continuing to play tennis or golf but the same principles apply to any sport: ruclips.net/video/fdAd5gAGMOY/видео.html
And here's where anyone can learn more about my Tennis Elbow home program: tenniselbowclassroom.com/tennis-elbow/
What are the exercise you recommend if you have Tendon strain in elbow
I've been dealing with tennis elbow for months, it's now sp much worse and after research online I realize its probably from all the reverse barbell curls! Thank you for this video!
how are you doing now? I am having trouble, starting to dig in.
@@tacom6 it's a bit better now since avoiding the exercises that aggravate it, but I can tell it wont take much for it to be bad again. There has been improvement though
@@shevy1227 hmm i see. Mine flared up with hammer curls, and the real pain came out with lateral raises. And its on my less dominant arm. Gah! Well… hang in there and hope it all heals up soon!
I got my tennis elbow from using a TRX during quarantine due to not having access to a gym. I was doing a lot of back exercise with a generic TRX and I noticed how my forearm mucles were getting overload but I never listened to that so here I am.
Sorry to hear that but that seems to be an especially common problem and cause of Tennis Elbow these days.
Hi Allen, are you familiar with the rehab exercise the "Tyler Twist"? I read that it's a very useful exercise using eccentric motion for the muscles. What are your thoughts on this? Can I start this anytime?
Sure, I did a video about it, in fact: ruclips.net/video/3m5VjS9ZQKw/видео.html - (if you haven't found it already) - I will let that speak for me, since I had several things to say about it.
very informative. i got tennis elbow from lifting weights and could not get any information from my physical therapist or my doctor regarding which excersises i should avoid. this video helped out a lot in my understanding. thanks man
+Kurt Reed You're welcome! Thanks for the boost.
Hi! I haven't seen any advice about shoulder presses. Are these ok? What about handstand pushups? I do crossfit and I'm not exactly sure what brought on my tennis elbow. Kipping pull-ups maybe. I'm sure it's a combination of a few things. I'm trying to figure out what's ok to keep doing while I rest my injured elbow.
If by "shoulder presses" you mean overhead presses, I avoid those, in general. They are too potentially "rough on the cuff" (too much potential wear and tear on the Supraspinatus tendon of the Rotator Cuff)
And they're unnecessary. (you can do Anterior raises to better isolate the Anterior Deltoid and there are a million other ways to work your Triceps besides overhead presses.
I would not be doing handstand pushups either if I had Tennis Elbow. Honestly, it's mainly a showoff kind of thing, anyway, right? Why would you want to have all that blood rushing to your head?
I don't think there's any major issue with the Bench Press, if that's what you meant, but I think it's better to avoid the bar and do Dumbell Presses on the bench instead - at least while one is recovering from TE.
Kipping pull ups sound like a great way to do a lot of damage really fast. (Sorry. I think those kinds of CrossFit exercises are very risky! )
Hey Allen. Thanks for this vid. How about triceps exercises like pulley push downs, overheard extensions, or skull crushers?
I think the triceps exercise that's easiest on your Wrist Extensor Muscles is Skull Crushers done with a Dumbbell in each hand (you can maintain a neutral wrist and forearm position easily - hands facing each other)
I think the next easiest is overhead extensions with either Dumbbells or the rope thing. (Or push downs with the rope) - But I see a lot of people going into wrist extension (compensating with their Wrist Extensors) when doing pulley push downs with either a bar or a handle grip - which is bad form and potentially too much extra load on those "Tennis Elbow muscles"
(Personally, I do all my Triceps exercises with dumbbells and the rope thing.)
Tennis Elbow Classroom Great! I'll try that out next time I hit my tris. Thanks again for your advice
Tennis Elbow Classroom I just came home from the gym and I gotta tell ya: My triceps felt great with this neutral grip. My bis still hurt a little even with the barbell, though, especially at the lower portion of the movement.Overall, great training! I am happy to continue working out while recovering. There's nothing more frustrating than losing your hard-earned gains due to factors outside of your control
Thanks again
Glad to hear it! (Yes, I know how frustrating that can be. I tend not to push as hard as I would like in my workouts because it's not worth the risk of an injury setback. I just go for slow and steady and enjoy the process - whatever gains may come.)
What are your thoughts about overhead tricep extensions with a dumbbell?
Emily Tate As a Triceps exercise in general, I absolutely love it! - But for a recovering (and still symptomatic) Tennis Elbow sufferer it's probably not so good. It's fairly wrist-extensor intensive and you are at the extreme end range for the shoulder in flexion. Then again, any exercise is potentially okay if you're using a low enough weight or resistance. In the long run, I think it's a good exercise to include once you're not symptomatic or have made significant rehab progress to help prevent a Tennis Elbow recurrence.
Can you please let me know if i can still continue with Chest press and triceps exercise as i have been suffering from tennis elbow since six months now.
I can't tell you that. You have to decide as best you can based on the severity of your symptoms and what your priorities are. But like I say in the video, it's a wise, general rule not to continue to do an exercise if you feel significant pain while you're doing it - If the pain comes later you may have some leeway - depending on how severe it is and how long it lasts.
I was planning on switching to supination curls from palm up curls because they seemed to be easier on the wrist extensors so I'm surprised to hear you rate them as harder. Perhaps it's different depending on the nature of the injury. I feel like tennis elbow is actually multiple different problems all grouped together.
Very interesting & detailed explanation, I developed Tennis elbow thru lifting weights. I was the guy in the profile picture back in 2012' when I developed it. I really want my physique back. Im recovering from it now & I only swim for 30 mins 3 times a week and use my bodylastic resistance bands the other two or vice versa. With the bands I use the ankle straps so that I dont have to grip & added the haulin hooks when I need to increase tension in an exercise. I wish I could do weights again but Im afraid of adding the negative weight into the equation and risk re-injuring myself. My plan is to continue swimming and bands till Jan.2018 to strenghten all the areas in a safer way then join the gym again & start off very light. I had PRP Injections which helped alot but hurt like hell. I have a bar and dumbells at home aside from the bands so my question is: Can I use them?
I would bet that you could do some light dumbbell exercises - emphasis on "light" - Just start out very conservatively with much lighter weight so it almost feels like your "just going through the motions" with no difficulty and allow extra recovery time (like only lift every third day, at first) Let us know how it goes!
Thanks for the tips man! Will do, When you get a chance checkout a product called Globe Grips and let me know what you think. I just stumbled across it and its interesting how you can add it to a bar and use a neutral grip for let's say Bench press and many other workouts. I would start super light though.
What do you think about face pull with the cable machine?
I think I should have added that to the list but didn't think of it! (It is very similar in principle to the Upright Row, though.)
So are eccentric curls ok? I'm not sure if that is what it's called, when you help the dumbbell up and then let it down. And thanks for the video.
What kind of curls? Regular Bicep curls? Probably fine either way. Reverse Biceps Curls? I would not do them until either fully or mostly recovered from Tennis Elbow.
Hi Allen, great video!
I've had tennis elbow for the last 6 months :(. However i feel a little bit better now after 2 months physio. I had cardio and legs exercises so far, but i really feel very frustated losing all upper body gains. Can you give me some suggestions for chest and back exercises. many many thanks Chris
+avgoustc im at 8 months and 1 cortisone injection and 2 months of physical therapy. have gained 20 lbs and lost muscle. I find that using a seated chest press at 50% effort and never using reverse grip or extending arms as the only possible way to do upper body. half effort,half weight, machines only,wrist straight and palm up. sorry
Did you guys fully recover? If so, how long did it take?
I have tennis elbow injury after arm wrestle when it will be heal already two weeks finished m not going gym coz of this
Can i comeback doing push ups and rows in gimnastic rigs with tthe maximum elevation to lower the load? My pain is currently more when i supinate with force my arm, i have 2 months and a half with this
I don't know.
Hello, I do only bodyweight exercises (with added weight as well), mainly pull ups, dips and push ups and I got tennis elbow 8 days ago. I tried to do some push ups, but it doenst hur. It hurts when I open some jar, bottle or when I peel carrot etc. Is it wise to do pull ups or other exercises? Thank you very much
+Tasso That's a tough call. I don't think I can answer that for you definitively, except to say that, generally, it may be okay to continue with a given exercise as long as it doesn't cause you pain while you're doing it, which sounds like the case for you...
But at the same time are these exercises the cause of your Tennis Elbow in the first place? In that case it's probably wisest to modify, decrease or stop for a while. I talk about this kind of thing in my video:
Can You Still Work Out When You Have Tennis Elbow?
ruclips.net/video/IOcBtPqRmbU/видео.html
cable work... like side laterals with my arm through the handle braced on my forearm not requiring wrist involvement?
Well, think about that for a moment... Instead of holding the handles, which is how our arms are meant to work, if you brace that handle on your forearm, all the weight is going to be pressing on your forearm muscles - possibly causing undue muscular stress that feeds more tension into your already overloaded "Tennis Elbow tendons"
(That's certainly a lot of pressure to be putting on one area. I don't see how that can be better.)
If it's that important to keep doing lateral raises, I would just do them the normal way - using less weight and doing fewer sets.
Thanks. They are not that important im only 7mths into training laying off of all leaver movements aren't going to affect me in the long run. I'm still able to do most push and pull movements. pull movements used to aggravate it a bit but with straps, it isn't much of an issue. Thanks for the advice.
Hey Allen ,
I have a sore elbow and the pain is not excruciating but I do feel the discomfort after upper body weight training. Is bench press exercise harmful in such mild painful condition ?
You might be okay if you're not feeling pain when you're benching. I can't really say whether your condition is mild or not, though. I hope it is!
Hey Allen, in the video you discussed how hammer curls are pretty bad for your wrist extensors and flexors, but out of all the biceps exercices, they are the one I have almost no trouble with, together with cable curls. Should I still avoid them or can I keep doing them (I'm training biceps twice a week for 6 sets each workout) but with a lower weight?
Ahhh, I think you missed a point or two. I tried to show which types of Biceps Curls involved the Wrist Extensors the most and which involved them the least.
Hammer Curls are right in the middle, and they will be completely fine for some Tennis Elbow sufferers - but won't be for others. Sounds like they are fine for you, which is all that matters. Go for it, but with a lower weight, as you have been.
Tennis Elbow Classroom
ok Thanks for the info!
hammer curls cause me pain lol. the supinated position is less painful for me, almost painless.
One simple question please.
Is tennis elbow the same as wrist extensor muscle problem? I have a problem with the fleshy part of my left side (palm up) forearm.
Ive been told its not tennis elbow because its not the tendon near the elbow bone, but its the fleshy part of the forearm. It really hurts a lot during some types of exercises and just simple things like trying to pick up my son or hold a bowl of cornflakes.
What can i do apart from rest that will help to resolve this problem? Ive done regular stretches, but its the same,
Thanks!
welshdragon2008 It's the same muscle group, if we're talking about the Wrist Extensor Muscles - (but it sounds like you may be talking about your Flexor Muscles instead, since you said "palm up" and the Flexors are to the palm side of the wrist and hand, which is the Golfer's Elbow side.)
Some people with Tennis Elbow have more symptoms in their muscles ("fleshy part") than at the classic spot at the Lateral Epicondyle - But there has to be at least some issue / pain / injury to those tendons for it to be Tennis Elbow, technically.
I hope that helps. Here's a link to my site about what Tennis Elbow is if that's useful:
tenniselbowclassroom.com/what-is-tennis-elbow/
What can you do if it is T.E.? I believe that hand's-on therapy / advance massage is the best way to treat the muscles and tendons involved and break the cycle (plus stretching and exercise) and that's what I teach my members.
Regular dips for my triceps kill me just using bodyweight, but I can rep out the leaning forward version of them for chest pretty easily with added weight, would it be okay to continue these if they don't seem to be bothering me at the moment?
Sounds a little risky to me, Michael. Dips are one of those "All or nothing" exercises I mention in the video that you can't vary the weight on (unless you're using one of those assisted dip/pull-up machines.)
I can exercise without any pain or aggravation in my elbow but afterwards is when I notice it the most is this a common problem
Yes, that is a common problem. The most important thing is that you're not experiencing pain while exercising - And if it's just sore afterward, that's probably not a bad sign as long as it doesn't get extremely sore and aggravated for several days after the workout.
(And ideally, you would not work out 2 days in a row and would allow for some recovery time to see what the effects of your weight training are the next day. I would personally only do upper body weights every 3rd day if I was working out with Tennis Elbow.)
How about doing isometric exercises in various forms. Like sitting on a bench press bench and pulling down on the bar with elbows bent. Or bench press by just holding the bar up with no up and down movement.
I don't understand the point/value of Isometric Exercises. You're still engaging your muscles - Why not move your joints in the process? Just use a lot less weight if you're recovering from Tennis or Golfer's Elbow.
what would be your comments on doing exercises like the deadlift with a golfers/tennis elbow.
Are these completely harmless as they don't require any bending motion with the arms?
I assume you can do your dead-lifts without any Tennis or Golfer's Elbow symptoms? If you can't, you should stop. Nothing that involves the upper body is harmless, though. Everything that involves some gripping is going to place some load on the Wrist Flexor and Extensor Muscles (both of which are involved in gripping - not just the flexors) - I don't see the elbow-bending motion aspect as being relevant at all. The issue I see with dead-lifts is that you are typically using a lot of weight and therefore have to grip a lot harder than you would if you were doing, say, Biceps Curls. Dozens of pounds / kilos vs. hundreds. Of course, you could use lifting straps to minimize some of the load - but not all of it.
+Tennis Elbow Classroom yes, I can do deadlifts without any symptoms. My symptoms immediately crop up when I do bench press or pull ups. I experience a pinching pain just above the elbow, or you could say the lower bicep. Doesn't happen in case of Deadlifts.
I think I’m experiencing golfers elbow I work at a computer and lift regularly how do I tell which is the cause? I took two weeks off from the gym and went back yesterday only doing treadmill and some mobility stuff and resistance bands. There was really no pain before or during but after felt slightly sore again. Maybe only a 1 or 2 out of 10. Did I go back too soon or is that normal?
I would not assume that just one or the other is the cause... One may be primary and the other secondary, since it's common to develop Golfer's Elbow from either. The safest thing to assume is that they are both causes.
I don't know whether you went back too soon (or whether you really need to stop in the first place - decreasing resistance, and modifying one's workout is sometimes a better strategy than stopping altogether and taking weeks off. Not for everyone, of course. It depends on a lot of things.)
No pain while working out but feeling slightly sore afterward sounds positive or "normal" to me! It sounds like you are playing it safe with what you're doing and it wouldn't be realistic to expect no soreness afterward.
If you’re interested in my thoughts and why I up or downvoted, you can check out my comments on the three videos below.
(Links in other comments)
What about if I don't have pain when doing the exercise, but after when I have cooled. Also, in your previous video you gave your recommendation on what to do when injury was sustained as a result of a weight bearing movement during exercise and also what to do when injury was sustained due to low impact repetitive movement such as typing. I have a strong suspicion that my injury is a result of both. What should I do in this case?
The critical thing is not to continue with the exercise if you feel pain while doing it. When you have symptoms later, you have to try and assess whether it's acceptable and productive or whether it's a sign you're trying to do too much.
(This is no easy matter, of course, but if your symptoms are on the milder and shorter side - there's a good chance the exercise is productive - And the more severe and longer lasting your symptoms are afterwards, the more likely it is that you're doing harm.)
As far as your second question goes, I think you're almost always better off with chronic injuries / problems to be working out. It just comes down to a question of intensity, duration and frequency.
Maybe when you were well you could (just as an example) do up to 4 sets of biceps curls with up to 35 pound dumbbells 3-4 times a week.
But now you have to do less - maybe A LOT less - Maybe you find that you can only do 1-2 sets of those biceps curls with only 15 pound dumbbells twice a week (taking 3-4 days off in between workouts for recovery time) without significantly aggravating your symptoms.
Then so be it. We have to forget about what we used to be able to do for the time being (which will be longer than we think it should be, naturally) and focus on what we can do now.
(Keeping in mind this applies to chronic problems or the rehab phase of acute injuries. If you have a recent acute injury you have to stop anything that stresses it for some time - I say this for other readers, mainly. If you have a typical case of Tennis Elbow that developed gradually, that's not an acute injury. Tennis Elbow is very rarely an acute injury.)
WOW. Awesome answer! Thanks so much. Been struggling with this for about 6 weeks now, had some physio which helped for a while, but yesterday while doing the stretches she recommended, I got a bit of a pinch and sitting in front of a computer all day is not really helping recovery. If you would not mind clarifying, what recovery would time would be short enough to be considered productive/acceptable? And on the flip side, what would be long enough to be considered concerning?
Luke Samuel This is not a hard rule, but I consider symptoms that are on the milder side that resolve or are much better after a day or two to be acceptable and likely productive - And anything moderate to severe that lasts longer than a couple of days to be unproductive and potentially harmful. Hope that helps!
That is awesome! I have started doing the very light dumbbell curls 2.5kgs, then 5kgs, then 7.5kgs and 2 sets of ten with each weight and feeling much better
REALLY GRATEFUL FOR YOUR VIDEOS BY THE WAY!!! REALLY HELPFUL!
My Tennis/golfers elbow has just about gone -Wahoo. What caused this for me were Lateral raises , Concentration curls and hammer curls. They have now gone from my work out forever. I only use dumbbells as workout at home. Im sticking to basic exercises only. Chest press, Incline bench press Shoulder press, Dumbbell curls (but not full range of motion. Elbows start off at 90 degrees and then I raise. Elbows tucked in) and behind the head Tricep extensions. All these exercise Im fairly confident cause me no issue and are the easiest form wise to perform. The problem is I need to do back. What exercises would you recommend? Deadlifts I think would put pressure on my forearm muscles but are a great exercise. You think its safe? Also 1 arm rows with a slightly bent arm would be okay? That would be lower and upper back sorted. This has been a nightmare ,don't want to risk re injury. Any advice would be great. Thank you very much in advance.
As much as I say "avoid these exercises when you have Tennis Elbow" - I don't believe they are all somehow "inherently bad" (although some are really lousy exercises, like upright rows)
The idea is simply to avoid them while you're still recovering from your Tennis Elbow. I wouldn't want to have to avoid lateral raises forever - How are you going to work your lateral deltoids, otherwise?
When people develop Tennis or Golfer's Elbow as a result of weight training, I suspect a combination of bad form, too much weight, progressing too quickly and not allowing enough recovery time between workouts - Rather than suspecting these specific exercises as the primary cause.
And when I treat people in my clinic, I usually find an underlying shoulder / Rotator Cuff imbalance that they are compensating for with their forearm muscles.
That's a bit of an oversimplification, but the bottom line is that there is often a need to work on Rotator Cuff strengthening, which is more about stability and balance than power.
This is an often neglected part of weight training, from what I see at the gym. Those exercises are boring - true - and you will aggravate Tennis or Golfer's Elbow if you do them too soon in your recovery or with too much weight - but the payoff in the long run is huge.
Back to your question, I think 1-arm rows are an essential exercise and should be safe if done correctly.
For the back, I would also recommend core and balance-focused "full-body" exercises like planks and "superman" and that kind of thing.
I always prioritize: Balance, coordination and stability first - Then go for power second.
Hope that helps!
I'm sure there are plenty of good videos here where someone demonstrates the basic Rotator Cuff exercises. I would do the internal and external rotation exercises and avoid the one for the Supraspinatus at first. That one should only be added once one has recovered from their Tennis Elbow, in my opinion. Otherwise, it can easily be too aggravating.
Can you make a video on what exercises to avoid with tennis elbow or golfers elbow
This is that video. haha.
I've been seen by 2 orthopedic doctors and both said to start off with Eccentric or negative wrist extension training (elbow on table and control the lowering and then use the other arm to lift the weight up to the starting point and repeat). What do you think about this, Allen?
+Sammy Crow I have a video about Eccentric Exercise (and the rubber bar) here: ruclips.net/video/3m5VjS9ZQKw/видео.html
I don't believe that a program for Tennis Elbow should begin with exercises - Any type of exercise. I believe the priority should be 'Manual Therapy' - Hands on manipulation of the muscles and tendons, plus stretching, and then exercises should be added later after some progress has been made.
I don't have anything against Eccentric Exercise, per se - But I would NOT rest my arm on a hard surface while doing wrist exercises, whether Concentric or Eccentric-only.
Tennis Elbow Classroom Thanks Allen, but do you need a partner to do these 'hands on' treatments?
+Sammy Crow No. But it's more challenging if you happen to be injured in both arms. I think you had another question about the instructions in my program (which I accidentally deleted, sorry - Can't seem to undo that)...
No, it's not set up the way you describe, as in, day 1, day 2, day 3, because there is no "one size fits all" protocol. The rate of healing or progress and severity of injury differs from person to person, and so does age and level of health - not to mention whether one has had Cortisone shots, which is a very big deal.
You have to learn in the process how your body responds and how quickly or slowly your can proceed. You're not all on your own, though. I'm available to members in the forum to answer questions and to help along the way.
I feel that people that create this injury from weight training; don't train or exercise their forearms. IF they do, they only do one or two exercises targeting their forearms. Strengthening exercises for your forearms will help not get tennis elbow. I feel you so be doing these exercise when you workout your arms or shoulders. couple sets of each of these helped me out. Ulna & radial deviation, forearm curls, both normal and reverse curls, reverse should be done once your pain is GONE. Dumbbell wrist pronation/ supination exercises. BLUF - You working out you can't forget your forearms!! Just my .02!!
Excellent point! I completely agree. (And I should probably follow that principle in my own upper-body weight training!) - Also, don't forget your Rotator Cuff - And learn to do those exercises correctly. I see so many guys doing them wrong at the gym.
Tennis Elbow Classroom Yes on people doing exercises improperly. I hate when you see them with a Trainier.
Now I am really depressed. Most of these exercises to avoid, mimic the motions and stresses of my tennis game. I've been trying to play limited tennis through my injury for over a year (together with PT, muscle massage, acupuncture and electric stimulation). I have strength (PT helps here) but pain is still present after playing. I have been improving my swing mechanics but it may be too late. Looks like limited tennis and pain are in my future if I do keep playing. Good info thanks!
+John Rastatter ditto and you are correct. that is the future. anything that extends the arm will hurt, I cant even drive(car) with it, or that extention and slight twist really flare it up for example
Lateral raises and concentration curls have done it for me. I had it 1 arm. It healed after months and done it again in the other. I was super cautious with form the 2nd time. Im just staying clear of these exercises altogether. I am getting slight discomfort when doing bicep curls even with light weight. Is it okay to still continue? I need to work arms or will create an imbalance. This is so frustrating.
You might be okay with very slight discomfort - it's hard to say. How light are we talking compared to what's "normal" for you to curl?
I decided complete rest was the best option lol.
*Which Exercises Should You Skip When You Have Tennis Elbow?*
tenniselbowclassroom.com/exercise/exercises-to-avoid-when-you-have-tennis-elbow/
_Hello, all new and former Tennis Elbow sufferers (and everyone in between on their way to recovery!)_
_Here's the video, (below) to go with my earlier post (link above - to post with video and podcast.)_
These are the most important upper-body strength-training / weight-lifting gym exercises you should seriously consider avoiding, stopping or modifying…
WHILE you’re recovering from a wrist/elbow Tendinosis / Lateral “Epicondylitis” injury, and potentially for a short time afterward!
_(That's assuming you’ve decided that continuing to work out while you’re recovering is the right thing to do!)_
See this video on that question first, if you’re not sure whether it's a good idea for you to be exercising right now:
ruclips.net/video/IOcBtPqRmbU/видео.html
In this video, I cover some general thoughts on exercising with Tennis Elbow - Followed by:
- *The Barbells Vs Dumbbells question*
- *The basic KINDS of exercise to avoid*
- *And which SPECIFIC Upper-Body Exercises to avoid*
Here’s the link again to the post, with podcast:
*_"Exercises To Avoid When You Have Tennis Elbow"_*
tenniselbowclassroom.com/exercise/exercises-to-avoid-when-you-have-tennis-elbow/
*And please subscribe to my channel with this link - if you haven't already:*
ruclips.net/user/TennisElbowClassroom
------------------------------------------------------------------------------------------------------
#TennisElbowExercises
#TennisElbowWeightlifting
#TennisElbow
Hi. Would it be ok to continue using a rowing machine (Concept 2). Additionally I like to do road biking but notice that just leaning forward on the handlebars makes my elbow ache afterwards so I guess that's a no no.
Mike, it seems to me that rowing and biking both involve putting a lot of repetitive load on the Wrist Extensors (and Flexors) with all the gripping and pulling (rowing) and gripping and braking (riding.)
I think it's the long-term, static loading (constant gripping + little or no movement) that's one of the worst things for Tennis Elbow.
(At least with weight training you grip the bar / handle for a minute or two as you do your set - then you let go of it and have a recovery break - then you grab another bar / handle for your next set. There is no long-term static gripping in this case - And you can easily stretch between sets to reduce tension build up.)
If your rowing machine is in a gym and you have access to other cardio machines, this might be a good time to use those that don't involve your upper body as much (or at all.)
Tennis Elbow Classroom Thanks for the (disappointing) reply. My passion is golf, which is how I got tennis elbow in the first place (too much practising). I've had it nearly 18 months now and can only just about play golf whilst using a forearm strap on the left arm. It hurts just gripping the club and lifting the club off the ground with a straight left arm. It will come as no surprise to you that resting it made no difference and neither has any of the 'professional'(paid for) or self help treatments that I've done. I've not tried the cortisone shot as I don't see that as a cure. The reason I asked about the rowing was because I use it very gently to 'free up'/release the morning stiffness in the elbow before I do the usual massages and stretch exercises (including the flexbar). None of this seems to make any real difference, even though I do this everyday !. I'm really fed up with this condition. How can it last so long ?? I'm really tempted to try your Gold program but i'm sceptical that it would contain anything different to what I've already been told/tried.
Mike Smythe hi mike how’d you end up with your golf?? (From a fellow golfer with the same condition!)
Got my tendinositis from using my macbook's trackpad, while you keep your pinky weirdly lifted all the time. Got better within 3 days when I used the other hand instead.
I have been feeling tennis elbow pain for 4 months now and any thing I do make it hurt. Just lifting my coffee cup hurts . Ugh I dont know what to do !! My doctor said lift things with my palms up and wear a tennis elbow strap . Nothing is helping !
I don't know what's going on with me but I've got bicep tendonitis in my shoulder but now I've just tried doing internal rotation with dumbell and my forearm near my elbow is painful too touch. And elbow popping too have I got more than one injury going on here
Long Head Biceps Tendon issues (and especially Supraspinatus Rotator Cuff Tendon issues) VERY often result in Tennis Elbow. I believe we compensate a great deal in the forearm for these issues and that sets us up for Tennis Elbow (and sometimes Golfer's Elbow )
@@TennisElbowClassroom god damn it still 2 months on and no better
@@TennisElbowClassroom you think bpc157 tb500 will help all these injuries. Supraspinatus tendon and tricep tendonitis? And the forarm pain?
how about golf, swimming and aerial yoga. i still feel pain when playing the said exercises...
Sir I started getting pain on my tennis elbow from last two week while doing Dumbell chest press and push ups on my left hand. What should I do now ? Should I continue to do all exercises with a tennis elbow support strap or stop doing these exercises for a while
Strongly recommend you stop until its fully recovered. Im a gym addict and I was dumb enough to continue gymming,which made it worse. Then stopped for 6mths and was about 90% healed... restarted gym with very light weights and got worse again.... now Im doing cardio only and has been almost a year... very stressful...
@@franciscolee3890 thanks for the reply brother
Bro how do I understand whether it has recovered ?
I think normally if you extend your arm fully upwards you can feel the pain on your elbow side. Compare that pain with your healthy left(or right)arm. Im no doctor so if its severe, recommend seeing a doc. Also if u do those tennis elbow excercises u find on youtube and rest/ice pack, in my case I COULD have healed in couple of months... so again, dont be dumb like me by going to gym... let it heal 100%
@@franciscolee3890 ok bro. I will take rest.
I've had this stupid tennis elbow over 4weeks now . Been resting it completely which means no workout totally for 4weeks. It still feels sore when doing certain movements ie pulling cars handbrake up or picking up shopping bags, it feels discomfort..
What's the best exercise I should do??
Here are my thoughts, in the following video, on the best "rehab" exercises for Tennis Elbow - especially the safest ones to start with:
ruclips.net/video/17kJXP8FH5c/видео.html
How many months will it take me to recover completely?
I have no idea. It's all over the map and not predictable. See my controversial video: ruclips.net/video/ACjr_kVOqrQ/видео.html
I’ve only just discovered I have tennis elbow. I’ve had deep dull pain for a good 6 months and realised it never quite goes away. And then can be intense pain. I’m a tattooist so I’m petrified it will effect my job as it already is. The pain can be very bad, And my grip can feel weak. I’m hoping holding a grip /machine and doing the job I do will make the injury loads worse and will not improve unless I stop.? Has there been any cases similar with tattooist or painters/artists? Have they had to quit or can the injury improve regardless of job due to exercises etc? Many thanks for the interesting videos. I’m just starting to watch through them :)
I haven't seen any Tattooists with Tennis Elbow, but the nature of the work that causes the injury only matters in the largest sense, like whether your work (or sport) involves a lot of vibration (which includes a lot of construction / trades work) or impact stresses (again, construction and also golf, tennis etc.)
The more vibration, intense gripping, sudden movement and force changes and impact stresses that are involved the faster the injury tends to progress and the higher the risk that it will eventually involve a tear.
I don't know if your machinery involves much vibration but there is clearly a lot of sustained gripping. Overall, I would think your prospects for continuing to work without significant risk of damage is very good - Of course you need to take care of yourself properly so you're progressing toward healing and getting better.
"Total" rest (as in completely stopping work and all extraneous activity) is not necessary for recovery for most people, in my experience. (Now I'm going to get people disagreeing and commenting about how important it is to "rest" because they apparently needed to, but I have helped hundreds of Tennis Elbow sufferers recover - most of whom did not stop the activity that caused their problem.) There are always exceptions, of course.
This is not on RUclips, but I'm going to drop a link to my free course, 'Tennis Elbow 101' - below. Hope this helps!
tenniselbowclassroom.com/what-is-tennis-elbow-1/free-tennis-elbow-videos/
Tennis Elbow Classroom
thank you very much, I really appreciate you taking the time to respond. And for the information. I think it’s constant use of my right arm not only tattooing/drawing but using phones, etc. It is due to too much grip and rsi most likely,. There is vibration in the machines but obviously it’s not like any industrial construction machine.
I do have to keep my arm very tense to produce intricate line work for 5-6hr sittings at a time. So I think it’s the grip that’s the issue. As well as other every day activities on top , that I find painful such as brushing my teeth or driving/gripping steering wheel.
Im trying to reduce certain activities that’s not work related such as using mobile phones etc and see if reducing the trigger activities will help. I will look into your link. Thank you 😊
You're very welcome! Yes, I bet you're right that it's the constant (very long-duration) gripping required in your work exacerbated by other, everyday activities that's the #1 issue.
From my perspective, most Tennis Elbow sufferers need to do a lot of deep release work on their Wrist/Finger Extensor Muscle Group - and sometimes the Wrist/Finger FLEXOR Muscle Group, as well.
We tend to build up a lot of adhesions in those muscles, which restricts flexibility and contributes to tendon problems - eventually injuring those tendons. (they usually break down in a degenerative 'Tendinosis' process, which is reversible - but can be difficult)
Had mine for about a week or so now. Completely stopped upper body exercises and just doing cardio leg and core exercises for a full week. On day 4 and my elbows feeling a lot better. I believe mine came from either concentration curls preacher curls or skull crushers
I would dump the Preacher Curls for awhile if I were you. They seem functionally unnatural to me. I love Skull Crushers, though. One of my favorite exercises! Hope you're doing them with dumbbells and not a bar. You can get a lot more elbow range with dumbbells and they are much nicer on the wrist muscles - and you can't favor your weaker arm. (Drop the weight down at first, though, if you're not used to dumbbells.)
+Kurenomoto did you fully heal? How long did it take?
How long did it take to heal ?
@@priyanshu3696 I feel like to fully heal it took a couple of weeks, I remember it being miserably though. I actually got it again last year lol, this time it took like 3 weeks or so to go away
mine flared up with hammer curls, and the worst pain is with lateral raises. you doing well now?
*Is finally about 95% of the way towards getting a one arm pull up*
CUE TENNIS ELBOW
Heavy reverse curls has was the culprit for me.
Sorry to hear. Those get a lot of people. Not a terrible exercise in general but easy to overdo.
What about deadlifts ?
shaz naseer Is there an exercise that requires you to grip, hold and lift more weight (generally) than dead lifts? It might be okay and it might be too much. (Even with straps.) You're still going to have a great deal of load on the elbow joint and all the tendons that cross it. (Especially the Elbow Flexors - keeping in mind that the main Wrist Flexors and Extensors are all Elbow Flexors, too.)
Kettle bell swing can be done, according to Athlean X
I def got my tennis elbow from bicep supination crawls :(
i started go to gym 2 months ago and i have epicondylitis!
+Trelos Pygmaxos Sounds like too much too fast! (Muscles adapt quickly to increased loads, but tendons take a lot longer, so it's not unusual for tendons to get injured when one begins a new workout program or ramps an existing program up too fast.)
+Tennis Elbow Classroom I went to the doctor and gave me an ointment for tenonditis to the wrist....now when i do exercises for triceps pains....i dont know why.....when i do push ups and kick backs not!
That is me :( started hitting it hard, feeling great and bam! Now I have been off the gym for 5 weeks. Frontal pronated bar lifts was the culprit I know so
I do a lot of Frontal Raises but always with dumbbells with a neutral, thumbs up grip. I would not recommend ever using a bar as it forces you into either a pronated or supinated grip. (Harder on the shoulder joints, too, I believe.) Hope you feel better soon!
WARNING!!
Tricep pushdowns (cable pulley) with palms facing down and elbows at 90 degrees angle, using the straight, V or ez curl handle: THATS how I got golfers elbow. AVOID
SAFE OPTIONS:
Now I do tricep pushdows with the rope handle (palms facing each other) in a full range of motion with some shoulder flexion (this release tension at the elbow and tricep long head takes some of the workload), no 90 degrees lockouts, this is pain free.
Lying at bench "Rippetoe skull crushers" (Search for Mark Rippetoe Tricep Extensions) with ezcurl bar are safe too. However it's safest using dumbbells in a neutral position (palms facing each other) or with using the neutral grip barbell (aka. hammer grip barbell).
- My personal experience.
***** I agree completely! Thanks, Greg. (As I said in my reply to Art Uro I only use dumbbells and the rope handle to do my Triceps Extensions - I think the V - bar or any fixed bar - including the EZcurl bar - to do them is poor biomechanics, because it locks the wrists, elbows and shoulders into a single, fixed plane - and I agree it's safest to use a neutral grip - palms facing each other.)
The other thing about bars is that your stronger, dominant side will remain that way - You will always tend to favor the weaker side with a bar.
Oh, and not to mention that it makes it way easier to cheat / compensate with the Lats using a bar - (I see this every day at the gym.)
That's fine if you're goal is maximizing total power output, but I see Triceps Extensions as an isolation exercise - So, I'm trying to work my Tris as much as possible and keep my Lats out of it!
+Greg Mora Can you please explain exactly what you do for the safe option. How exactly do you hold your palms facing together. and what does a full range of motion look like? Also, whats the best way to do curls and bench press? I have golfers elbow as well
Hi Allen,
I do cable pull Downs for my abs - like in this video : m.ruclips.net/video/2fbujeH3F0E/видео.html
but instead of using my hands to grab the bar I grab the bar with a hook attached to a wrist band on each arm... I feel the exercise on my abs rather than my wrist or forearm... For my tennis elbow Should I keep doing it? Should I modify it? Great video by the way... Thanks
Juan, that sound like a good modification for Tennis and Golfer's Elbow sufferers! I would say keep it up if you don't feel it stresses your wrist muscles. (Thanks for the compliment!)
Can i hit punchbag with tennis elbow ?
I would think that's about the worst thing you could do.
About side lateral rises for working out the middle deltoid, I do this exercise using an ankle strap to my upper arm, removing elbow and wrist joints from the exercise hence golfers elbow. Plus, due the shorter lever arm you can do more weight!. My shoulders grow since I do this change.
ruclips.net/video/GYsUzFQCBAE/видео.html
***** I would caution you and others to be careful about doing this long term - Especially if you're using (relatively) a lot of weight.
I would suggest trying to keep in mind how the body is designed to work. We are meant to grab and hold things to lift them using forearm, Brachial and shoulder muscles. Cutting the forearm (and elbow joint) out of the kinetic chain and loading even more on the shoulder may have negative consequences on the shoulder joint.
I still think this may still be useful in the short term, though - as a purely temporary strategy to maintain upper-body strength while one is recovering from Golfer's or Tennis Elbow!
+Greg Mora thanks for the info. I am performing using the machine now,so that I don't extend my arms out, but I have tennis elbow, pretty much reverse grip or any arm extention is forbidden and causes pain and flare ups. it sucks to have to modify everything.
After years of pain, only thing that worked for me was surgery and rest.
Some people do need to have surgery. Fortunately it seems only around 4% of Tennis Elbow sufferers end up having it. Here's my video on surgery and "How do you know when it's time to consider it" ruclips.net/video/4F5gXDftd0M/видео.html
spoiler: stop doing anything
If you stop working out completely, sooner or later when you feel you're sufficiently recovered you're going to want to resume, so consider avoiding these exercises as you're easing back into your weight training.
The video is difficult to follow, you speak too fast, and more important, you should put more text to clearly identified the exercises to avoid and the one modified...