3 Home Exercises for Tennis Elbow
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- Опубликовано: 10 апр 2023
- Today's video covers three exercises you can do at home to help get rid of tennis elbow. Tennis elbow or lateral epicondylitis is a tendon issue (i.e. tendinopathy) that typically involves pain in the region of the lateral elbow, which is where the tendon for the wrist and finger extensor muscles attaches. Like other tendon issues, strength training appears to be helpful in many cases for both reducing pain and improving the work capacity of the tendon. Here are several strategies that you can try if you are currently experiencing pain in this region. The great news is that all of these can be done at home!
Loop Bands: amzn.to/3nkqKgu
My new book will be released on May 30th and contains comprehensive rehab programs for the 50 most common pain issues and injuries including a program for tennis elbow. Click the Amazon link below to learn more about the book. a.co/d/129E4YN
![STOP Elbow Pain! How To Fix Tennis Elbow [Lateral Epicondylitis]](http://i.ytimg.com/vi/Ri77yRaSm4A/mqdefault.jpg)
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1:10 radial nerve flossing
2:45 wrist extensor curls
4:15 supinator strengthening
Great thank you! It really helped. I was in a lot of pain, but once I did your exercises it made a difference.👍🏾
Nothing was making my elbow better i was like thay for months. Then i saw you video 2 weeks later I was pain free. 6months later it starts to feel inflamed every time after jujitsu but no pain and then it goes away within the hour. Thank you
Jesus loves you
How often did you do the exercises? Thanks for the comment!
The The
Man I've had this issue for weeks now due to weight training. I immediately started doing these stretches and wow is all I can say. You are a life saver! God bless!
I’m so glad to hear that the exercises helped you!
I'm glad this helps cadavers relief pain.
Thank you very much! Very helpful
thank you!! I'm msk sonographer suphering of acute tennis elbow in my left elbow. Diagnose many cases every day' but didn t know how to treat myself!!Love phisiotherapy!!
Bro, that first exercise. Not sure if its just in my mind, but it reduced a lot of the pain.
Deadliest weapon on the planet is the Human mind!
What created the atom bomb? An idea.
Keep the idea that you are well and it will come.
Not taking away from this video at all.
Preparing the mind to do what you want it to do can take a life time!
The human body is always regenerating a part of itself.
Get your mindset right.
Whatever exercise you do? Do it with perfect form and timing 💯
Two important things;
Mindset and Focus!
Litterally feeling the same lol
I’ve been dealing with this for a couple months and that immediately made it feel better, very relieving.
Pain is in your mind
this is awesome thank you for posting this and amazing its free. I've been struggling for months as a weightlifter with tennis elbow (one worse than the other) and have done the second exercise to strengthen and just doing the first one for the first time sitting here, watching, I could feel it all the way to my elbow where the pain is. Kind of mad I couldn't figure out the positions of my hand by myself but glad I found this to teach me instead of living with the pain. Thank you
Thanks for the exercises! Will implement these, and hopefully get better soon!
No problem! I hope the exercises help you!
This knowledge is gold and we get this for free? What a time to be alive, thank you for posting this. This _immediately_ made my pain go down
Wow! That first exercise brought instant relief! Thanks so much!
So glad to hear that it helped!
I love flossing for sciatica. I was happy to find out their is a version for tennis elbow as well.
The third hit the spot for me it really felt like the one I needed to start my treatment
Every time I do lat pull downs or any bicep curls/ triceps push downs my left elbow hurts so bad. Definitely going to do this. Thank you for the video boss!! Have a good one 🔥
No problem! I hope the exercises help!
I am sincerely thankful for these exercises. They did help me ❤
So glad they helped you!
Thank you for sharing and explaining these!
My pleasure!
Thank you for doing this video, this helps a lot!!
Glad it was helpful!
This is the best video on the subject ive seen thank you!
Glad it was helpful!
Another thankful customer here!🙋🏽♂️Thank you for your expertise, immediate relief with your first exercise! Thank you once again.
So glad the exercises helped you!
Thank you for the great information.
Glad it was helpful!
A new/different "loop" for the back of my cell phone that my middle finger slid into literally has caused this most painful tendonitis!! Cannot believe it.. just that extra weight pulling on my finger all the way to my elbow.. the other suggestions i got for healing this have not helped in the least ive been doing them for over a month. THANK YOU SO MUCH!! I know these will help.. just doing them along with you i feel relief.. 🙏
The cell phone loop causes the finger extensor muscles to be loaded and can definitely lead to tennis elbow. I would also encourage you to strengthen your finger extensor muscles with a tool like this one: amzn.to/3Pr19jG
Starting the exercises today. Thank you so much 😊
You’re welcome!
ive been having elbow pain since i started a project for crochet that requires 45 granny squares, and i got 30 in. ive been in pain and trying to let myself rest, and your exercise helped my elbow feel better in one sitting. im going to continue doing these exercises for a while before i start crocheting again, and im going to continue to do them after i start again. thank you so, so much, this means so much to me, ive been crocheting since i was five and i was worried i would have to stop. i have hope again.
I am so glad to hear that the exercises have been helping you! Often times, these types of tendon pain disorders are brought on by doing too much of a particular activity. However, if you can take a bit of rest and strengthen the muscles and their tendons, you often can go back to doing the activity that started the problem with no issues. With a bit of patience and time strengthening with these exercises, I bet you will feel a lot better soon.
Thank you, awesome video.
Glad you liked it!
Thanks, very informational and to the point. These vids always give me hope, these chronic things always feel disheartening.
I’m so glad to hear that my videos are helpful and encouraging! There is often much we can do to help desensitize the pain system once we find the right exercises/movements to implement.
Brother, Great Video, thanks.
Thanks for watching!
thank you so much! very helpful.
Glad it was helpful!
Just starting these exercises. Thank you for you really clear explanations! It’s incredible that each exercise can have such different sensations.
You’re welcome! I’m glad the video was helpful!
@RehabScience excuse me sir, I have tendinitis in my shoulder and the elbow but I also feel it down the triceps. Basically the first exercise you shown where the nerve is is exactly where it hurts. Can it be the nerve causing this? I did the exercises you shown and they definitely feel like they will help. I've been dealing with this for a year and the doctors didn't help me at all, just gave me shots of stuff and said don't do anything for a month 😂 I can't do nothing physical for a month, my job is physical, so I have been suffering. I need new doctors
Started today.. Loved that you made sense..and i can 'feel' the exercises working my sensitive forearm.
Glad to hear the video was helpful!
Worked better than what my chiropractor suggested!! Thank you!
Glad it helped!
I was laughing while watching this cause even without any resistance and g oing through the motion i was in extreme pain. Got it from weightlifting and have it for over a month. gonna do these exercises religiously. T hank you!
those wrist curls really did the trick! great video
Awesome, I’m glad that exercise was helpful!
Same for me. After 15 years, finally gone in a couple of weeks!!!
Re: Elbow exercises. Awesome. thank you so much.
You're so welcome!
Thank you. The third exercise helped me drastically
You’re welcome! Glad that exercise helped!
Thank you it feels better I will continue
I’m glad the video was helpful!
thank you..going to try these exercises
I hope they help you!
Thank you
You're welcome
Thank you!!!
You're welcome!
New climber here. Doing the wrist curls in my living room with a Bacardi bottle! Feels great , thank you sir!
No problem! I’m glad the video was helpful!
I was just thinking what to do these with, red wine does the trick
I did the first exercise and it helped me already
Glad to hear that!
Thank you sir ❤
Most welcome!
Thank you! I will definitely be trying these exercises. I deliver auto parts and a few weeks ago my elbow became very sore and a bit inflamed. I cannot stop working, but I can do these exercises between deliveries and at home.
Thank you again.
I hope the exercises help alleviate your symptoms.
@@RehabScience thank you. I ruptured my distal bicep tendon on the same arm in September of 2014. It is surgercially repaired. I'm just trying to prevent anymore surgeries.
I will do these exercises. I'm sure they will help.
Thank you.
Thank you God bless!
Thank you!
helpful
Awesome nerve flossing and rotating! Thanks!
Is it ok to do tennis elbow exercises you suggest while experiencing acute or mild acute pain from tennis elbow?
Thank you so much !
I’ve been having Tennis Elbow for a month and half now! I tried everything
Medicine and exercise nothing worked! Tried your technique and it was spot on as if I put a numbing cream on my arm ! Specially the first one
Thanks again you’re the best❤️
So glad to hear that exercise helped you!
Great video!
In addition to these exercises, head and cold therapy could be helpful? Need you advice.
Thanks
Can i ask if its ok to do tripces estenziin while we have elbow pain
Great video. Many thanks. 🙏🏻
My pleasure!
First exercise worked instantly!!
Great to hear!
Yea! Same! Thank you
The first exercise worked for me. Kind of magic how the pain vanished. Thanks Rehab Science
I’m so glad to hear that that exercise helped you!
Tnks..✋👍
You’re welcome!
Before doing the exercises, is it advisable to do perhaps a quick finger massage on the affected area, and/or use a scraping tool to draw blood flow into the affected area?
What is your opinion on using a scraping tool for therapy?
Best therapy video I've seen yet on this problem. Thank you.
Thank you very much, very helpful. One question: during the period of doing these rehab exercises, should I stay away from other major compound exercises during my workouts (like push ups, pulls ups, deadlifts), to help the elbow heal? I suspect I should definitely stay away from bicep curls but was wondering about the compound ones. Thanks again
I thought that tennis elbow was caused by gripping not how much weight you lift you could do curls just not heavyweight
is it possible to create new video about running analysis , how to read everything and what is each read mean and what need to do after?
This one would be difficult for me to create right now as I no longer have access to the equipment I would need (high-speed motion analysis software, camera and marker setup).
THANK YOU SO MUCH FOR the exercises. I am going to begin them starting today. Should I wear the tennis elbow band support while performing these exercises?
You're welcome! Please don't wear a band during the exercises as the band will make the exercises less effective. Bands are okay to wear during activities that aggravate the area, but you don't want to use them during your rehab exercises.
@@RehabScience THANK YOU SO MUCH!
Six years ago I tried platelet rich plasma injections as an experiment to “cure” tennis elbow. It worked pretty well for me. There are no pertinent scientific data, as far as I know. The problem recently returned on the left side, but the right has been pain-free since about 2 months after the injections. The injections were EXTREMELY painful. Cost was about $1200, not covered by insurance.
The pain i feel is located on the inside of my forearm but these exercises numbed the pain instantly. Do you have a video of tendinitis pain that's located inside the forearm?
I have another question, i hope you find the time to answer me.
I never studied about the human body but I've been an athlete for four years believing that power and mind resilience is the answer to a great body... This philosophy crumpled once i was injured... I spent the last two months jumping from a hospital to the other, watching and reading online and none were able to give the right answer... I'm passionate about the humam body and i would like to learn, can your book cover years of your expertise? I mean i want to learn and work in this area without a degree... is it possible or reading one book is never enough to be qualified to heal an injured human who's looking for someone to trust?
Hello and thanks a lot for you content. I play a lof padel (similar to tennis) and have this injury but on the inside. Are the recovery exercises the same?
Happy to share my content. For the inside of the elbow, you would need to train the wrist and finger flexors on the opposite side of the forearm. Here is a video that shows how to do this.
ruclips.net/video/yTPQEW1aTTI/видео.htmlsi=_DSBu1qJxQJJdJat
I'm a gigging bassist. I've noticed this in my fretting arm (the hand on the bass neck). It's definitely uncomfortable and worries me for long club shows. I have a ton of gigs next month. I'm going to try this.
Na een jaar hielpen zelfs rekoefeningen niet, helaas! Ik heb toen gekozen voor de Masalo Manchet. Ik ben ook bij verschillende artsen geweest en ben toen zelf op zoek gegaan naar oplossingen. De video legt goed uit wat de symptomen zijn en waar het allemaal vandaan komt, maar de oefeningen hielpen me nog steeds niet =)
Thank you so much for this vid! Very helpful and informative. I also have been feeling mild pain in the tendon (I think?) in the bottom of my elbow, right where the bend happens. Could that be tennis elbow as well?
There other tendons in the bend of the elbow, so those are probably more likely to be the source of your pain in that region. In particular, the biceps brachii tendon runs right through the crease of the elbow. Here is a video with exercises to try: ruclips.net/video/tcLWZWDUETU/видео.htmlsi=3xQIXQQViUojKbv9
So I can do these exercises three sets of 10 to 15 repetitions for each exercise once a day? Or how many times a day do you recommend?
Thank you. My pain seems to be more from supination-using computer keyboard and mouse (right arm, inside upper forearm/bicep area); will these exercises help for this?
If your pain is on the outside of your elbow, then these should still help.
I had tennis elbow for a number of months and tried every exercise and stretch I could find but it wasn't getting any better. I finally tried Aleve (naproxen) and it give me almost instant results. (other meds like ibuprofen didn't help me). Not a 100% healed yet but it's about 90% better now.
Those medications can definitely help in many cases. However, we really want to make sure to continue strengthening the wrist extensor muscles and their tendons as we have seen in the research that this condition will typically return if you don't strengthen those tissues. Medication will help desensitize the area and reduce pain, but they won't stop the issue from coming back when you start stressing it again.
I’m a professional tree climber, and have noticed pain almost like a burn in that area of my right arm. Things like picking up a water bottle. I’ll try these exercises.
I have been doing similar exercises for a while, but my pain hasn’t gone down much. I have paused tennis for a month to rehab too. Any other suggestions?
Can I also do the exercises as a precaution, to strengthen my elbows ?
Is this use for elbow surgery
My TE goes away sometimes, but whenever i do push ups it can flare up again for weeks and months. Im 55 and want to exercise a bit more but the elbow is really a drag. I notice when i carry a shopping bag in my right hand the elbow is really sore when bend it after putting the bag down. It seems to have issue too when i use a computer mouse, pour a kettle or lift a coffee cup to my mouth. Will this ever go away? HELP!
The flossing seemed to help, but I was using a 5 lb DB for the wrist extensor curl and the next day or two it was very sore. Is that to be expected or should I lower the weight? The weight was not too heavy as I was able to easily do the 3 sets of 10-15. Thanks.
Soreness definitely can occur and isn’t a negative unless it causes your pain symptoms to increase. I would allow the soreness to dissipate before going back to that exercise.
Thanks so much for the great exercises
You're welcome!
how many times do i do each of the exercise?
should i be starting these exercises whilst i still have the tear? or is it best to wait once tear has healed. thanks in advance
Do you recommend doing these exercises every day? Or 3 times a week? Regards Paul
the flossing exercise really works. thanks for sharing,
Glad that exercise helped you!
If I don’t have a band for the third exercise can I use a dumbbell instead?
Thanks for sharing these. My question is regarding the 1st exercise; should I be feeling discomfort or some pain as I complete the movements? Thanks again
Mild pain is very common when treating tendon disorders. If the pain is more than moderate, then you probably need to drop the weight a bit.
Great stuff. How long you think it takes to be pain free from tennis elbow? I been dealign with tennis elbow pain for roughly 6-10 months now sadly.
Unfortunately, this issue can be super stubborn and last for the time frame you mentioned. It can last longer if it continues to get aggravated in daily life, which is common considering the fact that we have to use these muscles and tendons on a daily basis. For stubborn cases, shockwave therapy has been shown to be helpful, so you might want to look into that intervention.
@@RehabScience will look into it! thx u
Do you still recommend these exercises for a partial tear of the common extensor tendon?
Yes, we would use these same exercises as long as they can be done with no more than moderate discomfort.
Thank you very much for the great advice. Your video is incredibly helpful and informative.
I was wondering why i kept hearing snapping when i would do pushups followed by mild pain and never knew how to heal it
Bro same
I saw a comment in another video about tennis elbow why do people have this problem for so long like a years and still have this problem why do like that? Is this pain can fix permanently?
This was the first thing that ever felt like it did something for my computer elbow
I'm glad the video and exercises were helpful!
1:10 = Radial Nerve Flossing
2:45 = Wrist Extensor Curl
4:14 = Supination w/ loop band
Hello sir, i don’t have pain in my elbow, but in the biceps/brachialis area whenever i do pronated pull ups or pronated curls. Can you help me on what is my problem called?
I would try the exercises in the video below as they often help relieve biceps tendon pain. ruclips.net/video/tcLWZWDUETU/видео.htmlsi=S0YO0yFlHkQEJF1-
when I did a skullcrusher exercise with dumbbells,now i have popping in my medial tricep near elbow, then I can't even do push ups, it came out in my medial triceps, it hurts me a lot, how can I cure this with what exercises do you suggest? do I have to stretch or is there no other solution except surgery PLEASE REPLY BRO❤
Does this help with inner elbow pain? Or is there a separate video for that one
For pain on the inside of the elbow, you would want to train the muscles on the opposite side of the forearm. Here is a link for a video that shows how to do this. ruclips.net/video/yTPQEW1aTTI/видео.htmlsi=B1P2BYS8TzfJnWUo
Do you recommend any exercises for pain in the back of the elbow?
Please try the exercises in this video. ruclips.net/video/Vf3zBwDqxA8/видео.htmlsi=p9qFwyzZHx1nD0If
If you do each exercise, 3 sets each (total 9 sets), how many times a day should you do it?
I got tennis elbow a few months ago. The physiotherapist gave me some exercises to do. I started on 1kg weight, then went to a 2kg weight and then straight to a 5kg weight. Started using it with my arm rested on the table and now I can do the exercise standing with my arm stretched out in front of me. And when I've done the exercise I can only feel the tennis elbow very very mildly for about 10 seconds. So you could say it's basically gone. And really quickly. Even my physiotherapist said they have no worries about me recovering well now and said he doesn't need to see me anymore. My question though is, as good as it seems to have repaired there are certain things that randomly make it hurt as bad as it did at the start and the joint stiffens right up. Like when me and the wife go out for a walk and I hold her hand. Even if it's just for 10-15 minutes my tennis elbow pain comes back strong and the joint gets so stiff and painful. So just holding her hand causes this. Is this normal at this stage? Is it something you could have for life once you've had tennis elbow? Like just a bad joint that can't handle certain things? Or will this go as well eventually?
I hope they will answer this, i got same problem
@@zuhairahnaf5483 I can't see him replying tbh. The guy who made the video has replied to others since I made this comment, but has completely bypassed my comment 🤷♂️ maybe he doesn't know the answer. Still would be nice to be acknowledged. It's over 3 months since I made the comment and I still have the same issue. In most ways the tennis elbow has gone, but certain situations and it comes right back. Like when I'm sat on these uncomfortable chairs at my meetings. Or when I go out for walks with my wife. It stiffens up and I feel it again. Starting to think it will never go away. I can't get an answer to my query here or other places I've asked tho so I just don't know 🤷♂️
Could these be done for inside elbow tendinitis as well?
You would be better off with the exercises in my golfer’s elbow video. You can find it under my elbow playlist.
Can you please kindly answer my question as to whether while doing these rehab exercises we should stay away from workouts like compound exercises (push ups, pulls ups etc) until it heals?
You would only need to stay away from those if you notice that they cause your symptoms to flare up.
@@RehabScience OK thanks. They do actually flare the symptoms up. So is there any weightlifting exercises that I can still do, perhaps with lower weight? Or none at all. Your rehab exercises are helpful, thanks, I can already see an improvement.
@@as-xb6gv It varies from person to person, so you need to test each exercise. If something causes your symptoms to flare up, then you probably need to remove it for a few weeks until your elbow desensitizes.
@@RehabScience OK, thanks very much for your advice.
I am gym person and I got tenace elbow (extreme pain) I did all home exercise . All I watch on RUclips can't cure. Dr recommend suppliment , I try all calcium, vitamin D3. And good quality multi vitamin too but still zero benifit to pain. then I Started 1000s years old remedy fenugreek seeds and I was surprised because after a week relief 90% hopefully few more days then will fully recover and can start my exercises again.
I'm in big pain, I'm starting this today, let's see, i will get back to you all.
I hope the exercises help you!
Any update?
@@tanvir2811 well now then, it started to get better with the exercises and stretching but then I hurt it again working. But the things I thought made it bad weren't those things it was something else, so now I know I can change arm's when I do it. I will get back shortly 👍
Would you recommend doing these exercises while wearing an elbow brace?
No, the brace will negatively affect your ability to load and strengthen these tendons.
Great vid, 2 questions, Does tennis elbow ever go away ?
What are exercises to avoid?
also just wanted to add, when I do the workouts on this I use dumbells for all of them besides the supination exercises, and I really wanna add that you should take what im saying with a grain of salt as I'm just some dude who has experience WITH physical therapy NOT a doctor or physical therapist by any means.
🤝🙏
❤
Would you suggest wearing a tennis elbow strap/band while doing these excercizes ?
No, a strap like that will diminish the effect that the exercises have on healing the tendon.
Have a dry needling appointment next week