Thank you great advice I seeked medical advice before and he basically said what you shared . Only question is doing this on a daily basis how long before it’s back to its optimum . Only thing I can think of was me painting the garden fence panels in order to get this condition. Thanks
Thank you! Thank you! Thank you! I felt immediate pain relief after doing this., Not only my elbow pain, but also my neck, and shoulder pain. You are amaaaaazing!❤️
Hi I was twisting a rag to squeeze the water out of the rag and felt a pop in my wrist, it didn't hurt in my wrist but did start to hurt in I guess the muscles that run up to my elbow area up close to the elbow not in the lower part of the arm, do you think I could have torn something close to that bone? it's been a couple months and it's better than it was, if it was torn is this something they would operate on? I'm 70 in good shape and will try the exercises, just thought to look on RUclips today. Thanks
Hi, after 6 weeks of exercises the pain from tennis epicondylitis has reduced by 50%, but it still hurts a little. In your opinion, can I gradually start playing tennis again or is it better to wait until the pain has completely stopped due to the risk of throwing away everything I've done up to now? Thank you!
Thankyou sir , I've been taking physiotherapy(tennis elbow ) for weeks now but your exercises are helping me gain my strength back . I'm finally able to go back to gym and start with light weight weight exercises .love from India 🇮🇳 ♥️
mine is only getting worse..... had a cortisone injection a few months back, which helped, but I never used that time to strengthen. Now, its even worse!
Thank you for your video. I have had sever pain in my right (dominant) wrist for a year and have gone through shots and therapy without a lot of success. I happen to think it's related to my elbow. Your exercises take the pain away from my wrist. I am a violinist and work as a finance manager doing tons of computer work daily. I'm anxious to see if this is a long term solution. Ann
Yes. Stretching and strengthening as shown in this video will dramatically help with the pain caused by lateral epicondylitis. However, you MUST first allow time for the tendon inflammation to go down. This can take several days, even longer. Rest your hand, wrist and fingers by limiting their movements using a wrist brace. Keep using it and allow time for the inflammation to go down so your tendons and muscles aren't aggravated and flared up BEFORE you begin these stretches and exercises! Then begin the steps in this video and continue to stretch and strengthen. This will prevent future flare ups. Just don't overwork your muscles in the future!
Great video! I'm trying to help my tennis elbow so I can ride the mountain bike I just got. I just ordered a massage ball. Would you say riding a mountain bike (on or off trail) would be good, bad OR neutral for tennis elbow?
Extremely bad. When biking, you'll find yourself pulling up on the handle bars to get lift when clearing jumps and obstacles. This is damaging to the tendons and exacerbates a tennis elbow injury. You can wrap your grip on the affected side with a cloth or something to make it thicker, this will help because tennis elbow hurts more with a tighter fist clench. Also, the more bent the affected arm the better. Straightening the arm, especially while yanking up on the handle bars will also keep the tendons damaged and increase time to recovery. Source: a mountain biker who had/has tennis elbow
Thanks for the tips. I've just done the exercises today. How many times per week should I do them? I'm a weightlifter and suddenly just developed tennis elbow on both sides but dominant side is worse! Sad times!
I have tennis elbow for the first time in my life at age 77 ! Thank you so much for these so well-demonstrated exercises. I can do this. They are similar to those my physiotherapist has shown me but I have been having trouble with the dumb bell exercise. I prefer using a table as you show to lying on a bed. I also like the idea of using a pole. I have Urban poling sticks so can use those. Thank you again.
When you said the pain is in the out side of your elbow you pressed on the side bit. I have pain in the outside of mine bit is more in the far point of mine. Would this technique still help me? Or do I suffer some something else? I have been suffering for about 4 months now. I stretch the arm every day.
I have severe atrocious tennis elbow on my left elbow and soon to be tennis elbow on my right elbow, but I’m a goddamn grinder and fighter and ain’t nothing can stop my grind
Thanks for this I am pretty strong but my right elbo always get overworked . Is it from lack of strength in the forearms ? Can you still lift weights or should you work your way up ? I was using a 20 pound weight . Anyways how about lower inner back and hips where they connect in the back . Thanks
Would a terraband flex bar be even better as an exercise? (I assume that training the extensors in their job as slowing down wrist snapping would be even more beneficial because that is probably where the pain is coming from right?
Strengthen your wrists and forearms, that's a main reason of elbow pain from lifting weights!!! Elbows are just bones and joints, it needs support from muscles in the arms and hands! Your wrists and forearm are weak so elbows carry a weight instead of muscles in your hands! Do a finger push ups (or holds, if push ups are too hard), a dead hang, a farmer walk and dumbel wrists curls + a mobilty flexibility stretching!
Submerging your elbow in a Whirlpool direct jet to get deep massage followed by hand massage using ice then placing an icy hot patch over the area then wrapping it with an ace bandage or placing a compression sleeve over it will do the job do this for 2 weeks and you should be good submerge your arm in Whirlpool for maybe 30 to 40 minutes each time then follow the other steps
@@joetherapy I saw this video after the fact. I did those movements, yes, but a bit simplified + a squeezing tennis ball with a band tensioning from the wall just below the elbow joint. If someone were to ask me about stretching, I would say they shouldnt do it. The important thing I found was that you just need to work around the pain and keep using it and getting bloodflow to the area.
@@z0uLess you have to remember everyone is different and these are guidelines. Stretching might not be good for you but could be great for someone else. Also, the video is all about combining things like stretching, massage, strength.
Tennis elbow- lateral epicondylitis - is unfortunately an 18 month to 2 year injury. (I work in healthcare and Orthopedic surgeons back this up) Best to rest it and avoid use if possible - use your other arm for tasks such as turning on taps , pouring kettle or support injured arm when you can. Light Stretching and massage are great be careful with weight resistance as any kind as any pain is microtears and is causing injury. Find flexbars aren’t all they are cracked up to be as you can feel the fibres tearing.! No quick fixes as this gent suggested.
I completely disagree. Working the muscles out without any painful jerking movements massively helps the healing process. I started doing heavy Farmers walks and 90% of the pain is gone immediately. Maybe there are various different tennis elbow Injuries but I am literally doing heavy farmers walks with a trapbar and it's working wonders. Maybe everyone is different
IMO the only thing that fixes tennis elbow is long term rest. Massage and these little exercises are not a solution to fix it. I say that from experience. I wish I was wrong though!
Nah... weak wrists and forearms are ussually a cause of elbow pain, especially if you are lifting weights!!! Strengthening your wrists and forearms will make your elbow more safe, as your forearms will work, which are muscles, instead of elbows (which are just bones and joints) overworking because of hands, forarm weakness! Finger pushups, or just holds (at the beginning, if your wtist is too weak), dead hang, farm walk, and 3rd exercise in this video will strengthen your wrists and forearms! Also the 2nd stretch is a good short term relief, but you need to exercise your wrists and forearms for real relief.... also sitting on computer for hours and using mouse and keyboard in uncomfortable arm position will hurt elbow as well! This is exactly the same thing as knee pains... because of weak ankles and hips! Nothing else.... knees and elbows are just joints and bones, It can't sustain overload if your hips, ankles, wrists, forearms can't hold a weight, or do a job, whatever are you doing (farming, carrying something heavy....).... those muscles are weak and need strengthening, knees and elbows will be supported and in harmony after that!
@B S rest in the begging 100%, but not for a year... not even close! Strength endurance workouts (12- 30, in some cases to 50, 100 reps per set) will fix it and at the same time strengthen it much faster than 1 year rest... 2 weeks to 1 month rest is more than enough! Blood flow to the muscles, joints, tendors, fascia (Strength endurance exercising does that, resting does almost nothing) is what heals and at the same time strenthens above mentioned tissues! Go check out Kneesovertoesguy, he had operations and big chronic injuries on his knees, couldn't even fullly bent them! The only way to fix them is to exercise them in full motion! ruclips.net/video/4nhuBzBjWzQ/видео.html&feature=shares
@@joetherapy Objectives: This study aims to investigate the contribution of glucosamine-chondroitin sulphate (GlcN-CS) to the healing of tendons within the bone tunnel. Materials and methods: Tendon-to-bone healing was investigated in 28 New Zealand rabbits by re-attaching the extensor digitorum longus tendon into bone tunnel which was created in the proximal tibia. Rabbits were separated into two groups as treatment and control groups. Treatment group (n=14) received 210-250 mg/kg/day glucosamine sulphate and 170-200 mg/kg/day chondroitin sulphate, whereas control group (n=14) received equivalent dose of vehicle. Treatment and control groups were compared at sixth and 12th week after the procedure according to histological and biomechanical analysis. Yamakado scoring system was used to evaluate the histological changes. Results: According to histological analysis, scores were significantly higher at both sixth and 12th week evaluations in the treatment group (p=0.029). Although not statistically significant, the ultimate pullout strength was higher in the treatment group at the 12th week evaluation (35.3 N/mm2 vs. 24.3 N/mm2) (p>0.05). However, stripping occurred at the muscle-tendon junction in the treatment group whereas tendons stripped from the bone tunnels in the control group. While no tendons in the treatment group stripped from the bone tunnels, we observed at sixth and 12th week evaluations that tendons in the control group stripped from the tunnels. Conclusion: Glucosamine-chondroitin sulphate treatment enhances tendon-to-bone healing by increasing hyaline cartilage formation and decreasing formation of capillary vessels.
today is may 25, 2024. i am watching this video from pensacola, usa.. i had tennis elbow,, its killing me, but i am doing the exercise which i learn from the video. thanks so much doctor
Great advice! Wow I was following along and it feels better already. Thank you Joe!
Professional. Informative. And straight to the point!
Thank you!
Thanks so much I suffer from pain from old injury I can feel the difference thank you so kindly.. blessings ❤️
Immediate results! Thank you so much!
Thanks for sharing your experience,could not believe the results I experienced in the first two weeks
Thank you great advice I seeked medical advice before and he basically said what you shared . Only question is doing this on a daily basis how long before it’s back to its optimum . Only thing I can think of was me painting the garden fence panels in order to get this condition. Thanks
Great video, he knows how to explain, thank you so much.
Thank you! Thank you! Thank you! I felt immediate pain relief after doing this., Not only my elbow pain, but also my neck, and shoulder pain. You are amaaaaazing!❤️
Azengear elbow sleeves and physical exercises helped my brother to recover from tennis elbow. He also did self-massage and stretching exercises.
Thank you I will try it
Thank you
Thanks for the video.
Thank you for these simple to follow and easy to do at home treatments.
Thank you!
Thank ypu very much for this video.
Thank you very much.
Thanks
Thank you Joe.
I have tennis elbow for about 2 months. I will start this exercise today.
Thank you for your help.
Try therabar, if you have have not already
These exercises are good in pre injury
Thank you joe
Thank you much! ❤
Thanks
It's easy to fix it 👍
Hi I was twisting a rag to squeeze the water out of the rag and felt a pop in my wrist, it didn't hurt in my wrist but did start to hurt in I guess the muscles that run up to my elbow area up close to the elbow not in the lower part of the arm, do you think I could have torn something close to that bone? it's been a couple months and it's better than it was, if it was torn is this something they would operate on? I'm 70 in good shape and will try the exercises, just thought to look on RUclips today. Thanks
What a relief! Thank you so much!:)
T.
Helpful 👍🏻
Liked the video a lot, just 2 questions - how many days a week, and how many sets on those days you do them? Keep up the great work, sir.
Thankyou for the tips..what is the cause?thankyou
I want to give you thumbs up but what about ice and how long will it take to be all good of fix?????
What about not on the outside of the elbow but underneath or the backside?
How long does it take for it heal completely?
Hi, after 6 weeks of exercises the pain from tennis epicondylitis has reduced by 50%, but it still hurts a little. In your opinion, can I gradually start playing tennis again or is it better to wait until the pain has completely stopped due to the risk of throwing away everything I've done up to now? Thank you!
Wouldn’t a concentric wrist extension curl aggravate it though?
Awesome
Thankyou sir , I've been taking physiotherapy(tennis elbow ) for weeks now but your exercises are helping me gain my strength back .
I'm finally able to go back to gym and start with light weight weight exercises .love from India 🇮🇳 ♥️
What kind of therapist were you seeing that didnt do these moves? These are very basic exercises that every physio should know..
Excellent Dr
mine is only getting worse..... had a cortisone injection a few months back, which helped, but I never used that time to strengthen. Now, its even worse!
Thanks for the information. Is it ok to do pushups with tennis elbow?
I have the same question
Can we do this everyday before work?
Thank you for your explain guis
Many thanks
Great video. Thank you. Maybe you could go over pain on the inside of the elbow.
Already have that filmed and ready to go😃
@@joetherapy Thank you.
Sir mera elbow feature 20 Ys ka h dislocation h any treatment
Thank you for your video. I have had sever pain in my right (dominant) wrist for a year and have gone through shots and therapy without a lot of success. I happen to think it's related to my elbow. Your exercises take the pain away from my wrist. I am a violinist and work as a finance manager doing tons of computer work daily. I'm anxious to see if this is a long term solution. Ann
Replie to me if it is hahahahahahahahs
Guitar player and CPA... in the same boat... Did this help you???
Yes. Stretching and strengthening as shown in this video will dramatically help with the pain caused by lateral epicondylitis. However, you MUST first allow time for the tendon inflammation to go down. This can take several days, even longer. Rest your hand, wrist and fingers by limiting their movements using a wrist brace. Keep using it and allow time for the inflammation to go down so your tendons and muscles aren't aggravated and flared up BEFORE you begin these stretches and exercises! Then begin the steps in this video and continue to stretch and strengthen. This will prevent future flare ups. Just don't overwork your muscles in the future!
How long (days) should you do this for btw?
Bien
I paired this with hot and cold compress then its gone. But once I stopped doing this the pain will return. So I advice to not stop doing this.
But how often do you do these things?!
is this really effective while suffering in pain?
I hit that smash button.
Great video!
I'm trying to help my tennis elbow so I can ride the mountain bike I just got. I just ordered a massage ball.
Would you say riding a mountain bike (on or off trail) would be good, bad OR neutral for tennis elbow?
Extremely bad. When biking, you'll find yourself pulling up on the handle bars to get lift when clearing jumps and obstacles. This is damaging to the tendons and exacerbates a tennis elbow injury. You can wrap your grip on the affected side with a cloth or something to make it thicker, this will help because tennis elbow hurts more with a tighter fist clench. Also, the more bent the affected arm the better. Straightening the arm, especially while yanking up on the handle bars will also keep the tendons damaged and increase time to recovery.
Source: a mountain biker who had/has tennis elbow
@@mostlyspecial My man! thank you
Work the other arm elbow the two are connected and it will fix the bad one
Thanks for the tips. I've just done the exercises today. How many times per week should I do them? I'm a weightlifter and suddenly just developed tennis elbow on both sides but dominant side is worse! Sad times!
My tip: consult it with a doc before it becomes chronic and you damage the tendons for years. Good luck!
Have been doing all these for a year including physio. Nothing worked 😢
I have tennis elbow for the first time in my life at age 77 ! Thank you so much for these so well-demonstrated exercises. I can do this. They are similar to those my physiotherapist has shown me but I have been having trouble with the dumb bell exercise. I prefer using a table as you show to lying on a bed. I also like the idea of using a pole. I have Urban poling sticks so can use those. Thank you again.
When you said the pain is in the out side of your elbow you pressed on the side bit.
I have pain in the outside of mine bit is more in the far point of mine. Would this technique still help me? Or do I suffer some something else? I have been suffering for about 4 months now. I stretch the arm every day.
stop stretching bro
Does this hold true if the pain is located opposite the elbow from where you described? I experience that pain at the inside edge of the elbow.
Look up golfers elbow videos for pain on the opposite side.
I initially had golfers elbow which turned into severe tennis elbow
What if I have the elbow pain but ,at it’s worse, the pain radiates from the elbow to my bicep and shoulder?
I also have same. I am taking pain killers which time being effect no permanent
I have severe atrocious tennis elbow on my left elbow and soon to be tennis elbow on my right elbow, but I’m a goddamn grinder and fighter and ain’t nothing can stop my grind
Thanks for this I am pretty strong but my right elbo always get overworked . Is it from lack of strength in the forearms ?
Can you still lift weights or should you work your way up ? I was using a 20 pound weight .
Anyways how about lower inner back and hips where they connect in the back . Thanks
More than 2 months and still fell the pain damn i did everything still the same god damnit
I literally truly tried everything here on RUclips nothing works for still painful
This shit takes a lot of time
heat pad👍
What is the name of the ball????where to buy????
Lacrosse ball.. I think
Would a terraband flex bar be even better as an exercise? (I assume that training the extensors in their job as slowing down wrist snapping would be even more beneficial because that is probably where the pain is coming from right?
Those work great as well!
❤
How many times in a day we have to do this exercise?? And for how much time it takes to heal properly so I can get back to gym??
4 times a day maybe 5 and it would take a month
After how many days were you able to go back to gym ?
Strengthen your wrists and forearms, that's a main reason of elbow pain from lifting weights!!! Elbows are just bones and joints, it needs support from muscles in the arms and hands! Your wrists and forearm are weak so elbows carry a weight instead of muscles in your hands! Do a finger push ups (or holds, if push ups are too hard), a dead hang, a farmer walk and dumbel wrists curls + a mobilty flexibility stretching!
my arm will not extend straight..........
Submerging your elbow in a Whirlpool direct jet to get deep massage followed by hand massage using ice then placing an icy hot patch over the area then wrapping it with an ace bandage or placing a compression sleeve over it will do the job do this for 2 weeks and you should be good submerge your arm in Whirlpool for maybe 30 to 40 minutes each time then follow the other steps
i cant even straighten my arm out
Stretching didnt help me when I was dealing with this. In fact, it worsened things for me. I used different methods.
Did you do the rest of the steps like strengthening the area?
@@joetherapy I saw this video after the fact. I did those movements, yes, but a bit simplified + a squeezing tennis ball with a band tensioning from the wall just below the elbow joint. If someone were to ask me about stretching, I would say they shouldnt do it. The important thing I found was that you just need to work around the pain and keep using it and getting bloodflow to the area.
@@z0uLess you have to remember everyone is different and these are guidelines. Stretching might not be good for you but could be great for someone else. Also, the video is all about combining things like stretching, massage, strength.
is this you can fix your tennis elbow for 30 days?
This is NOT working for me!
Did u ever fix it
@@RupertPupkinComedy
Chondroitin and glucosamine 👍
@@savagecub what are those
@@chadthunderstorm8148
Are you able to work google ?
Wtf is a dowell?? Great vid tho. Thanks!
Have a w@nk might help
Tennis elbow- lateral epicondylitis - is unfortunately an 18 month to 2 year injury. (I work in healthcare and Orthopedic surgeons back this up) Best to rest it and avoid use if possible - use your other arm for tasks such as turning on taps , pouring kettle or support injured arm when you can. Light Stretching and massage are great be careful with weight resistance as any kind as any pain is microtears and is causing injury. Find flexbars aren’t all they are cracked up to be as you can feel the fibres tearing.! No quick fixes as this gent suggested.
So rest your arm for 2 years?
@@tygur23 no you should do exercises like this for it but this guy is wrong it could take 6 months to 2 years for it to heal
I completely disagree. Working the muscles out without any painful jerking movements massively helps the healing process. I started doing heavy Farmers walks and 90% of the pain is gone immediately.
Maybe there are various different tennis elbow Injuries but I am literally doing heavy farmers walks with a trapbar and it's working wonders.
Maybe everyone is different
in my case, I'm about to complete 4 years with the pain in my elbow, I was cured and injured myself a second time.
@@adampowell5481 thanks bro will try
IMO the only thing that fixes tennis elbow is long term rest. Massage and these little exercises are not a solution to fix it. I say that from experience. I wish I was wrong though!
Nah... weak wrists and forearms are ussually a cause of elbow pain, especially if you are lifting weights!!! Strengthening your wrists and forearms will make your elbow more safe, as your forearms will work, which are muscles, instead of elbows (which are just bones and joints) overworking because of hands, forarm weakness! Finger pushups, or just holds (at the beginning, if your wtist is too weak), dead hang, farm walk, and 3rd exercise in this video will strengthen your wrists and forearms! Also the 2nd stretch is a good short term relief, but you need to exercise your wrists and forearms for real relief.... also sitting on computer for hours and using mouse and keyboard in uncomfortable arm position will hurt elbow as well! This is exactly the same thing as knee pains... because of weak ankles and hips! Nothing else.... knees and elbows are just joints and bones, It can't sustain overload if your hips, ankles, wrists, forearms can't hold a weight, or do a job, whatever are you doing (farming, carrying something heavy....).... those muscles are weak and need strengthening, knees and elbows will be supported and in harmony after that!
@B S rest in the begging 100%, but not for a year... not even close! Strength endurance workouts (12- 30, in some cases to 50, 100 reps per set) will fix it and at the same time strengthen it much faster than 1 year rest... 2 weeks to 1 month rest is more than enough! Blood flow to the muscles, joints, tendors, fascia (Strength endurance exercising does that, resting does almost nothing) is what heals and at the same time strenthens above mentioned tissues! Go check out Kneesovertoesguy, he had operations and big chronic injuries on his knees, couldn't even fullly bent them! The only way to fix them is to exercise them in full motion!
ruclips.net/video/4nhuBzBjWzQ/видео.html&feature=shares
3 weeks I'm still messed up and I used a tensor too and anti inflammatory and dianabol and heat. Sucks I only had my gym membership 3 weeks
@@coutukyle3854 try using a wrist immobilizer. Most of the time it's the wrist movements that irritate it
I concur. Had it for 10 plus years. Never going away apparently.
Is he ... you know 2:47
take glucosamine and chondroitin and skip all he said
And how would that help?
@@joetherapy pubmed.ncbi.nlm.nih.gov/26165711/
@@joetherapy pubmed.ncbi.nlm.nih.gov/26165711/
pubmed.ncbi.nlm.nih.gov/26165711/
@@joetherapy Objectives: This study aims to investigate the contribution of glucosamine-chondroitin sulphate (GlcN-CS) to the healing of tendons within the bone tunnel.
Materials and methods: Tendon-to-bone healing was investigated in 28 New Zealand rabbits by re-attaching the extensor digitorum longus tendon into bone tunnel which was created in the proximal tibia. Rabbits were separated into two groups as treatment and control groups. Treatment group (n=14) received 210-250 mg/kg/day glucosamine sulphate and 170-200 mg/kg/day chondroitin sulphate, whereas control group (n=14) received equivalent dose of vehicle. Treatment and control groups were compared at sixth and 12th week after the procedure according to histological and biomechanical analysis. Yamakado scoring system was used to evaluate the histological changes.
Results: According to histological analysis, scores were significantly higher at both sixth and 12th week evaluations in the treatment group (p=0.029). Although not statistically significant, the ultimate pullout strength was higher in the treatment group at the 12th week evaluation (35.3 N/mm2 vs. 24.3 N/mm2) (p>0.05). However, stripping occurred at the muscle-tendon junction in the treatment group whereas tendons stripped from the bone tunnels in the control group. While no tendons in the treatment group stripped from the bone tunnels, we observed at sixth and 12th week evaluations that tendons in the control group stripped from the tunnels.
Conclusion: Glucosamine-chondroitin sulphate treatment enhances tendon-to-bone healing by increasing hyaline cartilage formation and decreasing formation of capillary vessels.
It's obvious this chap has NEVER had the pain from tennis elbow. I can't even touch my elbow. Massage it, erm... NO.
Nezna on kako to boli!👍
These exercises are for you to do at a stage when your pain is minimal and not when the pain is still so strong that you can't sleep.
today is may 25, 2024. i am watching this video from pensacola, usa.. i had tennis elbow,, its killing me, but i am doing the exercise which i learn from the video. thanks so much doctor
Thank you
Thanks
Thank you