Rehab Timestamps: - Lat Stretch: 4:09 - Band W's 9:15 - Band Pull Aparts 13:48 - Band Flat Press 16:37 Problem Summary: - The place where symptoms occur (elbow) is often not where the problem starts (shoulder). - Tight lats and weak rotator cuffs improperly position the shoulder in its socket. - Bad shoulder position affects movement patterns, resulting in more stress at the elbow.
I am in literal shock. I’ve been dealing with both a rotator cuff issue along with golfer’s elbow in my left arm for months now. In just 2 days after performing the 3 banded exercises in this video my relief is better than any other PT i have tried. Today i picked up a kettlebell for the first time to do a row and felt no pain in my inner elbow. I was in utter disbelief. Thanks so so much!!
Right on the money Doc!! It wasn't until I had a SLAP tear in my left shoulder capsule that a PT taught me that my rhomboids, middle traps, rear delts, supraspinatus, and infraspinatus muscles HAVE to be worked just as hard as my chest and anterior delts. Otherwise the imbalance will cause problems in many other areas. I now do prone scapular stabilization exercises (I, Y, W, T's) twice a week on either a swiss ball or on a gently inclined bench along with some serious rear delt flyes. Not only do I feel better and have reduced the imbalances in strength, but it is amazing what it does for your posture! I'm 51 and always had a hunching posture. One year of doing these exercises and my family is really impressed with my upright posture and mid-trap development.
Had this kind of elbow pain on my left side on and off for things like dips, and occasionally tricep exercises as well. Had a dislocated shoulder on the left side side os this makes a lot of sense. Been trying to massage, heat, ice etc on that elbow and it never really helps. But its amazing that no chiro or anyone has ever suggested looking at the shoulder rotator cuffa rea.
This is prefect! This has been my number one issue for months. Icing helps some but not a lot. Mine hurts on some extention stuff but mostly the worst on pull days. And awesome to see Olu! Miss that guy on Alsruhe channel.
Man thanks I'm dealing with some problem in my elbows, wrists and triceps Elbow pains sow much when i do push ups Just did these exercises and i performed 22 reps, and the pain just started in the middle of the set Thank you, now i'm doing these exercises with some wrist and elbows one and hope my problem be solved
When you said that the shoulder pain in tge opposite side of the body was the cause. It completely clicked for me. I had a lot of pain in my shoulder because of a weak rotator cuff, it subsided but i was going for a bench PR yesterday and got the elbow pain today. Got the PR but now i have ti start working in my stability.
This was super timely for me as I've been struggling with this exact pain for a few months. Your videos are so helpful and how you break it down and explain it is great. Thank you for all you do.
@4:50 when you asked if he had any shoulder pain, I not only have golfer’s elbow but MY SHOULDER HURT lol. I think I arrived at the right place to help my elbow shoulder paim combo from lifting lately!
I am really shocked! I've got golfer's elbow started 2 weeks ago and an old rotator cuff injury which still hurt, on the same side!!just like the guys in the video!Thanks for sharing this video!
Wow...Started to feel the pain for the past 2 months and after doing these 3 stretch that uneasy pain gone and get good hand and shoulder reach. Thanks you doc...
After dealing with this issue for 6 months, got a couple PRP shots over the past month. I will incorporate these exercises now as well. Hoping this will do the trick. Thanks for the video, very informative.
@@davidplankensteiner4834 took about 30 days and the pain was gone. Probably more to do with the PRP shots but doing exercises as well fixed the problem
I'm definitely going to incorporate this into my workout. Rotator cuff, tennis elbow and golfers elbow all on the same arm for months now, and it's really beginning to discourage me. Hope it works, Thanks for this.
I've had golfers elbow for a little over a year off and on. I will implement these band exercises and stretches into my routine and let everyone know how my progression goes. To give a pain level starting point I would say that it is almost chronic level pain. I have to be careful opening doors and picking things up with a supinated grip. So I would say 7/10. I don't think I will start the band exercises just yet but I will implement the Lat stretch along with some forearm stretches I have gathered from other informational video's on RUclips. I will try to update once a month.
I'm having some serious tennis elbow pain and as I watched your video I stretched keeping my hands in a fist and stretching the the back of the hand all the way up to the elbow. Where I felt a large tender bulge on outside of my elbow has really subsided. Also icing and Ibuprofen but the stretch really brought the swelling and pain down dramatically. I think my chest development is far greater than my back development so will follow what you did today. Much thanks.
Whoa! I have been watching all kinds of videos on RUclips on how to fix this, and for some reason doing these exercises yesterday has made my elbow pain lesson for the first time in months. Maybe I’m jumping the gun on making this comment, but just wanted to let you know it’s already seems to be working.
the first stretch clicked something in my arm. i can tell the difference in a better way. its almost on the funny bone. I think it was coming from bench press also. I'll have to watch it for a while to see how it behaves but this was definitely enlightening. ty!
I’ve had these Issues/Pain for over four months now in both elbows and the Left is getting worse, “The PAIN is shooting up my Arm to the shoulder/Baby Finger/Ring finger and Pointer finger some night’s the pain wakes me up..Morton and the Elbow strap sometimes help, I will see a doctor next week..Thank you so much for the information and video😊😊😊 I’ve learned what caused it, my question is will it ever go Away or at least get better..
Wow! Tremendous help!! Have struggled with this repeatedly throughout the years, havent been able to train arms in two weeks due to intense pain! Did two sessions of the three exercises in one day, and before i finished the second session i was able to do several pushups with no discomfort!
10:20 - His posture is so bad it literally hurts my own lower back to just watch this... O_o Good he found you cause step by step you will fix him and save him... :D
Absolutely informative as always. I’ve had elbow tendinitis for 4 months. Got your book for Valentine’s Day and the pain is slowly dissipating. Thank you!
Think I just got the early onset of this from lifting. Going to take this to the doctor right away, heard too many horror stories about what happens to people who left this untreated for months and kept lifting.
When I squat with a good, challenging weight, the set I do is hampered often by pains in my hands, wrists. In most cases I flare back the elbows quite a bit during the squat, and Im sure that has to do with the discomfort in the hands during the squat. This video really got me thinking about that, along with elbow issues I have in general . My right elbow snaps quite a bit. No pain as such, but all the stretching , yoga in the world cant rid it. As for the squatting, Im going to delve back to lighter weight and correct the shoulder/ arm form during the exercise.
Doc, can you address front rack elbow pain? I have used your techniques to help solve chronic medial epicondylitis but these techniques have stopped working. I haven't been able to hold a loaded front rack for months and am concerned I have an actual UCL sprain. Please add in nerve glides too! Your videos are amazing, have been a fan since the original Squat U debuted!
could you do a video on tricep tendonitis at point insertion on the elbow from doing skull crushers and similar tricep exercises, only thing on youtube for this issue rolling a tennis ball on the area
Now this is a good fix. And its good to fix it when it apear. But most of us would rather do prehab than rehab. Do you have any good tips to prevent this from happen in first place?
What’s the best way to get a full body assessment to determine muscle imbalances and what needs work? Would a personal trainer work or do I need a physical therapist?
Before watching this video i could not do even 1 rep on push ups due to my elbows hurting and after i stretched i managed to do multiple reps with minimal pain
Did anyone else think that @10:15 during the band pull-aparts that he was compensating for his shoulder by arching his back? Should we keep a neutral spine?! Thanks!
Isn't medial epicondylitis/golfers elbow usually associated with wrist flexor and pulling movements, not pushing, whish is indicative of lateral epicondylitis?
Thanks so much for this video ! Very thorough and informative ! I like the way you look for the root of the pain instead of prescribing a one-fits-for-all type of corrective exercises. Does the evaluation apply to tennis elbow as well ?
I have golfers elbow on both arms, I'm a climber. I've tried all sorts of stuff with weights and holding with external turning of forearm and many other recommendations (Massage etc). i used to do some of these exercises for should building but haven't been doing them so i'll go back to doing these exercises. The question i didn't really understand was about being flexible and losing strength? is that because the amount of weight he's lifting? obviously i need to be strong for climbing (Not benching 300+ pounds) but able to at least do 15-20 pull ups and other mobility features such as extending arm above head or pressing when required. Is it recommended to do more stretching in my case? as well as the band exercises? (used them for shoulder rotator cuff)
I have golfers elbow but my pain is different than Olu's. Pressing motions do not aggravate it. For me it is straight bar biceps curls. It wasn't a problem until I added a forearm workout to my arm routine. It was a single ended dumbbell twist causing a micro tear in the tendon, ouch. I believe my golfers elbow is originated from the wrist. How can I tell?
Thank you for this video. Lots of great information! I actually have medial tendonitis that is painful with pulling rather than pushing movements. Would you treat that in the same way or is that a completely different beast?
Wonder if he has a similar video for the outside of the elbow, aka tennis elbow. That’s what I have Hmmm, I pulled my lat and my tennis elbow came back. Now he’s testing the lats hmmm 🤔
![Golfers Elbow [Causes Symptoms Treatment]](http://i.ytimg.com/vi/9Ajfmx7qXvE/mqdefault.jpg)
Rehab Timestamps:
- Lat Stretch: 4:09
- Band W's 9:15
- Band Pull Aparts 13:48
- Band Flat Press 16:37
Problem Summary:
- The place where symptoms occur (elbow) is often not where the problem starts (shoulder).
- Tight lats and weak rotator cuffs improperly position the shoulder in its socket.
- Bad shoulder position affects movement patterns, resulting in more stress at the elbow.
Thank you!
Thank you!!
Excellent synopsis
Thank you for summarizing!
makes me thingk, so much of the upper body issues is from the shoulders, does that mean that so much of the lower body issues are cause of the hips?
I am in literal shock. I’ve been dealing with both a rotator cuff issue along with golfer’s elbow in my left arm for months now. In just 2 days after performing the 3 banded exercises in this video my relief is better than any other PT i have tried. Today i picked up a kettlebell for the first time to do a row and felt no pain in my inner elbow. I was in utter disbelief. Thanks so so much!!
How is your pain right now?
Update, please?
Update? Still no pain?
I love the specific point indicating that “the elbow is just the symptom point, the root cause is usually something further up the entire shoulders.”
Glad you liked that part!
Then you look on another video like AthleenX and he says it root course is in the ring finger. So who are you supposed to believe?
@@theodoremason6344 I personally would not take any words my AthleenX seriously
@@iWillLift thats my point there's so much information out there. Who are you supposed to believe?
@@iWillLift meanwhile I have pain in my elbow
Thank You big man
You're welcome man!
This was absolutely the best explanation and rehab regiment I’ve seen for golfers elbow. Well done.
CAP
@@moorcrypto5137 bro, I got hip impingement. And now it's completely gone because I did his protocol. He's a fantastic PT
The exact video that I needed right now!
Glad to help!
Summary:
Lat stretch 4:11
Banded W
Banded Pull Apart 13:51
Also add:
Banded Bench Press 16:37
This guy is gold. I had shoulder pain and I did rotator cuff exercises as shown in his other video. In a few days it’s gone.
Right on the money Doc!! It wasn't until I had a SLAP tear in my left shoulder capsule that a PT taught me that my rhomboids, middle traps, rear delts, supraspinatus, and infraspinatus muscles HAVE to be worked just as hard as my chest and anterior delts. Otherwise the imbalance will cause problems in many other areas. I now do prone scapular stabilization exercises (I, Y, W, T's) twice a week on either a swiss ball or on a gently inclined bench along with some serious rear delt flyes. Not only do I feel better and have reduced the imbalances in strength, but it is amazing what it does for your posture! I'm 51 and always had a hunching posture. One year of doing these exercises and my family is really impressed with my upright posture and mid-trap development.
Daddy daddy I love your mid-trap development!
I’ve had inside elbow pain for 5 months and these literally instantly got rid of majority of pain and discomfort
Thank you 🤩🙏
Came here for preventing injury from lifting weights. Here again for preventing injury for softball. All around solid and applicable for any sport.
Had this kind of elbow pain on my left side on and off for things like dips, and occasionally tricep exercises as well. Had a dislocated shoulder on the left side side os this makes a lot of sense. Been trying to massage, heat, ice etc on that elbow and it never really helps. But its amazing that no chiro or anyone has ever suggested looking at the shoulder rotator cuffa rea.
You are awesome Aaron, thanks for the information. God bless you
This is prefect! This has been my number one issue for months. Icing helps some but not a lot. Mine hurts on some extention stuff but mostly the worst on pull days. And awesome to see Olu! Miss that guy on Alsruhe channel.
Man thanks
I'm dealing with some problem in my elbows, wrists and triceps
Elbow pains sow much when i do push ups
Just did these exercises and i performed 22 reps, and the pain just started in the middle of the set
Thank you, now i'm doing these exercises with some wrist and elbows one and hope my problem be solved
When you said that the shoulder pain in tge opposite side of the body was the cause. It completely clicked for me. I had a lot of pain in my shoulder because of a weak rotator cuff, it subsided but i was going for a bench PR yesterday and got the elbow pain today. Got the PR but now i have ti start working in my stability.
This was super timely for me as I've been struggling with this exact pain for a few months. Your videos are so helpful and how you break it down and explain it is great. Thank you for all you do.
How is your pain right now?
@@thebigmanwithwalkingtree7471it doesn’t go away 😢
added this to my mobility saturdays since I've started practicing BJJ and arms are feeling much better
Thank's for this exactly my problem in my right arm's elbow.
Hope this can help!
Came here for one fix and got two, all of these makes sense now
I've been looking for a video like this for over a year. Appreciate the info and exercises.
@4:50 when you asked if he had any shoulder pain, I not only have golfer’s elbow but MY SHOULDER HURT lol. I think I arrived at the right place to help my elbow shoulder paim combo from lifting lately!
I am really shocked! I've got golfer's elbow started 2 weeks ago and an old rotator cuff injury which still hurt, on the same side!!just like the guys in the video!Thanks for sharing this video!
Wow...Started to feel the pain for the past 2 months and after doing these 3 stretch that uneasy pain gone and get good hand and shoulder reach. Thanks you doc...
How you doing right now?
This video was awesome! So thorough!
Thank you! Great info. My elbow is getting better, I been doing this stretches for a couple of day. It is helping me tremendously.
How you doing right now?
After dealing with this issue for 6 months, got a couple PRP shots over the past month. I will incorporate these exercises now as well. Hoping this will do the trick. Thanks for the video, very informative.
Take a look at the Tyler Twist exercise. I tried it after a few months of suffering.
You're welcome Paul - hope these can help you too!
How did the excersises go?
@@davidplankensteiner4834 took about 30 days and the pain was gone. Probably more to do with the PRP shots but doing exercises as well fixed the problem
Hello, what kind of results did you get from PRP treatment?
Absolutely amazing.
The whistleing sound is a tad bit distracting Doc. Thanks for the info however
I'll try to get a little different background music for the next one.
Same! It's actually pretty annoying :D Other than that, great video, as always!
Good call, I paused the video trying to figure out where the whistling was coming from.
Amazing stuff Aaron.
@@Dragoni00 I appreciate it!
Thank you for this awesome video.
The quality of the information is phenomenal. Thank you Squat University!
I'm definitely going to incorporate this into my workout. Rotator cuff, tennis elbow and golfers elbow all on the same arm for months now, and it's really beginning to discourage me. Hope it works, Thanks for this.
Did it work?
These are my favorite kinds of videos!
I'm glad you liked this one!
I've had golfers elbow for a little over a year off and on. I will implement these band exercises and stretches into my routine and let everyone know how my progression goes. To give a pain level starting point I would say that it is almost chronic level pain. I have to be careful opening doors and picking things up with a supinated grip. So I would say 7/10. I don't think I will start the band exercises just yet but I will implement the Lat stretch along with some forearm stretches I have gathered from other informational video's on RUclips. I will try to update once a month.
so, how is that after 8 months?
I'm having some serious tennis elbow pain and as I watched your video I stretched keeping my hands in a fist and stretching the the back of the hand all the way up to the elbow. Where I felt a large tender bulge on outside of my elbow has really subsided. Also icing and Ibuprofen but the stretch really brought the swelling and pain down dramatically. I think my chest development is far greater than my back development so will follow what you did today. Much thanks.
Any luck with it?
Great stretch for my elbow pain
Thank you.
I have a same problem first I was told it’s a tennis elbow but seeing this guy where he has the pain I have similar
Me too! I just got back from physio about an hour ago trying to find some relief
This was very informative. Great follow up questions by the big man, too
My hero. Thank you!! 😎
External rotation elbows extended supinated 5 seconds, 8 reps.
Bench press with elastic only: 5 seconds down, 3 seconds iso, 3 seconds up.
This is me right now! Right rotator issue and now golfer's on the left. Thx for the vid!
This man is a magician, I'm having the exact same issue. There's a huge knot in my lat, but I didn't know the tightness caused my elbow pain.
Have had this problem for over 10 years. Thank you!
fuck sake man, hows it feeling now?
Dude you are a beast!!! Love your evaluation processes.
Thanks Jamal!
Whoa! I have been watching all kinds of videos on RUclips on how to fix this, and for some reason doing these exercises yesterday has made my elbow pain lesson for the first time in months. Maybe I’m jumping the gun on making this comment, but just wanted to let you know it’s already seems to be working.
Thanks
You're welcome
the first stretch clicked something in my arm. i can tell the difference in a better way. its almost on the funny bone. I think it was coming from bench press also. I'll have to watch it for a while to see how it behaves but this was definitely enlightening. ty!
I’ve had these Issues/Pain for over four months now in both elbows and the Left is getting worse, “The PAIN is shooting up my Arm to the shoulder/Baby Finger/Ring finger and Pointer finger some night’s the pain wakes me up..Morton and the Elbow strap sometimes help, I will see a doctor next week..Thank you so much for the information and video😊😊😊 I’ve learned what caused it, my question is will it ever go Away or at least get better..
my man,you rock,really great videos that helped me many times,keep up the good work :)
Wow! Tremendous help!! Have struggled with this repeatedly throughout the years, havent been able to train arms in two weeks due to intense pain! Did two sessions of the three exercises in one day, and before i finished the second session i was able to do several pushups with no discomfort!
How you doing right now? Have it fixed?
Great video thank you!
This helped me out a lot. Did the exercises as I watched the video and I can already feel some relief..
So much good content/information in this video. Thank you
Excellent. Great video 😊😊💓👍🥊
Could you add the prescribed sets and reps to your description box in subsequent videos? It would be very helpful
I feel like this is exactly what I need.
This channel is gold! Found it after dealing with hip impingement. Thank you for sharing your expertise that actually works!
This very helpful video i have aslo the similar problem...👍Thanku dr
Thank you!! 💪🏽💪🏽
The exact issue I deal with for years, thank you very much Doc. Your biggest fan M.
My man Olu!!!!!! BEAST!!!!!!
Great video!
I said “Olu???” Dope to see him! Haven’t seen this guy since the old neversate videos. Hope he’s doing well.
10:20 - His posture is so bad it literally hurts my own lower back to just watch this... O_o
Good he found you cause step by step you will fix him and save him... :D
Que capo este pata. Thanks for your videos, I´ll definitely subscribe!
A video on Tricep tendinitis would be great!
Thanks for the suggestion
I have no problems. But interesting to see the process
Very informative, thank you! You have just got a sub.
Absolutely informative as always. I’ve had elbow tendinitis for 4 months. Got your book for Valentine’s Day and the pain is slowly dissipating. Thank you!
Did this help long term?
Think I just got the early onset of this from lifting. Going to take this to the doctor right away, heard too many horror stories about what happens to people who left this untreated for months and kept lifting.
This covers all the things I actually need, awesome!!!
Glad to help!
When I squat with a good, challenging weight, the set I do is hampered often by pains in my hands, wrists. In most cases I flare back the elbows quite a bit during the squat, and Im sure that has to do with the discomfort in the hands during the squat. This video really got me thinking about that, along with elbow issues I have in general . My right elbow snaps quite a bit. No pain as such, but all the stretching , yoga in the world cant rid it. As for the squatting, Im going to delve back to lighter weight and correct the shoulder/ arm form during the exercise.
Great 👍
I tried doing it, felt the elbow go down a bit, will keep doing to get rid kf my golfers elbow
You asked a question about pain in the front delt during one of the stretches, could you do a video on what to do if someone did feel that please.
This video literally came out a day after getting elbow pain from squats/bench
Perfect timing
What an amazing video 🤯🤩 thanks Doc! ✌🏽
Wow!!!
Doc, can you address front rack elbow pain? I have used your techniques to help solve chronic medial epicondylitis but these techniques have stopped working. I haven't been able to hold a loaded front rack for months and am concerned I have an actual UCL sprain. Please add in nerve glides too! Your videos are amazing, have been a fan since the original Squat U debuted!
could you do a video on tricep tendonitis at point insertion on the elbow from doing skull crushers and similar tricep exercises, only thing on youtube for this issue rolling a tennis ball on the area
Deep tissue massage on complete triceps will stop pain.
11:43 I saw God in this thank you God bless appreciate the resources in Jesus name 😄
Now this is a good fix. And its good to fix it when it apear. But most of us would rather do prehab than rehab. Do you have any good tips to prevent this from happen in first place?
What’s the best way to get a full body assessment to determine muscle imbalances and what needs work? Would a personal trainer work or do I need a physical therapist?
Before watching this video i could not do even 1 rep on push ups due to my elbows hurting and after i stretched i managed to do multiple reps with minimal pain
Same here, bro
It was amazing
Did anyone else think that @10:15 during the band pull-aparts that he was compensating for his shoulder by arching his back? Should we keep a neutral spine?! Thanks!
You’re a faaacking goddddddd, thank you so much for this video🙏🏼🙏🏼
How do I find the exact video I need at the exact moment I need it. This is amazing; thank you!
God knows what you need even before you ask for it (Mat 6:8)
Curious edit/cut at 5:44. Makes me sceptical of what else you had to do before you saw the difference in flexibility.
What about when doing pull ups.
My golfers elbow pain gets targeted doing pull ups nothing else.
Isn't medial epicondylitis/golfers elbow usually associated with wrist flexor and pulling movements, not pushing, whish is indicative of lateral epicondylitis?
A flat inertube works too...
Thanks so much for this video ! Very thorough and informative ! I like the way you look for the root of the pain instead of prescribing a one-fits-for-all type of corrective exercises. Does the evaluation apply to tennis elbow as well ?
I have golfers elbow on both arms, I'm a climber. I've tried all sorts of stuff with weights and holding with external turning of forearm and many other recommendations (Massage etc). i used to do some of these exercises for should building but haven't been doing them so i'll go back to doing these exercises. The question i didn't really understand was about being flexible and losing strength? is that because the amount of weight he's lifting? obviously i need to be strong for climbing (Not benching 300+ pounds) but able to at least do 15-20 pull ups and other mobility features such as extending arm above head or pressing when required.
Is it recommended to do more stretching in my case? as well as the band exercises? (used them for shoulder rotator cuff)
Hey! I don't have special problem with shoulders but more like wrist poor mobility and that's prob cause my elbow problem.
Can you make some biceps tendinitis please? Thanks
I'll see what I can do!
I have golfers elbow but my pain is different than Olu's. Pressing motions do not aggravate it. For me it is straight bar biceps curls. It wasn't a problem until I added a forearm workout to my arm routine. It was a single ended dumbbell twist causing a micro tear in the tendon, ouch. I believe my golfers elbow is originated from the wrist. How can I tell?
Thank you for this video. Lots of great information! I actually have medial tendonitis that is painful with pulling rather than pushing movements. Would you treat that in the same way or is that a completely different beast?
Same way
Wonder if he has a similar video for the outside of the elbow, aka tennis elbow. That’s what I have
Hmmm, I pulled my lat and my tennis elbow came back. Now he’s testing the lats hmmm 🤔
Check out this blog: squatuniversity.com/2019/04/05/the-lifters-guide-to-elbow-pain/
Hello Aaron, I’m considering buying your book. Does it have these tests you used and others to assess instability & weakness in the body?