I'm a bodybuilder. I got it on both arms 1,5 years ago. Totally stopped training, back then, because it got to painful. I was totally overtraining back than. I Started training 2 months ago again. A few weeks back it started on one arm slightly again. First stretched but didn't helped. Than I started to do every day flexing with a small dumbell on a table and turning also the dumbell. Now the irritation is totally gone and can go to max overload in my back exercises again. So happy again 😊.
@@PrecisionWellbeing Update. It is almost totally gone. I also started to slightly massage the muscle daily for a few minutes from the elbow towards the hand and added some biceps curls exercises with the palm towards the floor. This gives me more strength in my lower arms. Only during some heavy exercises, it is getting sensitive. But 1,5 hours after the exercise it's ok. The only moment I notice it, is when I wake up from my sleep. I have the habit to turn on my back and put my hands behind my head. Somehow this gives tension to my elbow. But when I take a shower and warm up the area around the elbow it's gone again.
@@hansdegebruiker1968 I've got it in both arms also. Had it since July last year and had to stop the gym.Can you tell me which flexing exercises you did? Is it the ones in this video where they are done on the couch or standing curls? Its such a bad injury to get!! Thanks
I'm unemployed, physio was out of the question, it’s $100 cash a session. This video had exactly what i needed, it’s brilliant and i appreciate it a lot.
@@deyo7s I also got Medial epicondylitis from climbing/finger boarding. I have had it for about a year and for the past 4 ish months I’ve gotten really serious about getting better. I’ve tried tons of the stretches and strengthening exercises online as well as i am now going to physical therapy(which is most of the same stuff). And as far as I can tell it hasn’t improved much. I haven’t really tried resting it, but I’ve been told by sports medicine doctors that it doesn’t generally help. I don’t mean to discourage you, I’m simply just as lost :(
This is the best explanation I have seen so far of golfer's (and tennis) elbow and which muscles are involved. Thank you for these videos! I've only recently been having trouble with my elbow due, I think, to an increase in mileage while Zwifting. Yes, indeed, elbow injury while riding a bike indoors. Sigh. Would you consider doing a video on how the triceps connect to the elbow? I have pain on the inside, outside and back of the elbow and part of the triceps is tender. I assume it is all due to my less than ideal bike position (which I am trying to dial in) and am working back from the elbow to try to figure out what the issue really is. I love your arm model! It is incredibly helpful to see the muscles, tendons, and bones in 3D. I was finally able to understand which of my muscles are likely involved by seeing where they run any where they are attached. Thanks again!
Hi @E. Klawun, You're absolutely welcome! I'm really glad to hear the video was informative. Its great that you appreciate the hand models; I find they are essential in getting my patients to picture and further understanding the cause of the pain. Also, Thank you for the video suggestion! I will definitely consider this for future videos. If you haven't already, please feel free to subscribe and click on the notification bell to be notified when I do release new videos. I hope you continue to make improvements! Please keep me posted. Best wishes, Ashley.
The flexor group is attached to the medial epicondyle. The named conditioned is such because as you repeatedly swing your golf club, you tense or engage those flexor muscles, thus pulling on that epicondyle. Because most people have not done prerequisite strengthening to that part of the arm it will not be structurally stable and strong enough for the torque generated by a golf swing or other repetitive motions. Tightness equals weakness. The body's attempt to protect the fragile aspect of the elbow under stress, causes connective tissue to develop and muscles and tendons to stick together, all the while trying to provide stability for the elbow. As that occurs, muscles are not able to function normally. Muscles and tendons that are now stuck together cause overcompensation with tightening and shortening. This pull on the epicondyle is what causes the discomfort of golfers elbow.
Have the same problem with my elbow fell down stairs carrying a puppy And l lost loads strength in my tricep because of it. Worst motion is putting my gear stick in reverse.or tricep pull down.
@@rickwatkin8761 The body will respond to injury by protecting the injury site with the accumulation of connective tissue and muscle tightening. To rehab you must slowly begin to strengthen the entire muscle system. The people best suited for this are performance specialist that do functional mobility post injury.
This is the single best explanation ive heard on golfers elbow. I've been dealing with this pain for over 10 years. Now in this video i learned that I've been irritating it the whole time taking one step forward,,two steps backward type of thing. I will follow these steps and take my time. Thank you for making this video!!!
You're absolutely welcome @Mickey! I'm so sorry to hear about your experience with golfer's elbow. Please keep me posted on your progress. Wishing you a speedy recovery. Best wishes, Ashley.
This has really helped me. I've had golfer's elbow for around 5yrs and couldn't seem to make any progress. Watched your video and also at the same time I managed to find out what was causing the RSI - I work using a laptop all day, and my right wrist is essentially over rotated. I bought an upright mouse to use which has prevented what was causing the pain. This has now subsided with the combination of using ibuprofen gel before and after working at the laptop. I followed your stretching routine and have now moved on to strengthening using progressively heavier weights. I am now nearly 100% free of the pain which is fantastic, so thank you very much for making this video!!!!!
hello i would like to hear more updates from you please and did the doctor advise you to not over use ibuprofen much like mine did ? i want to know if other doctors have other opinions on using it .
Not the person you're replying to, but excess ibuprofen can delay healing. Inflammation is part of the healing process meaning excessive ibuprofen use or and even excessive icing can slow down recovery.
Best video on YT on how to address Golfers elbow, honestly that stretch advice and frequency is absolutely perfect. Thank you for taking the time to post this video :)
Interesting I find discomfort top of forearm as I do the wrist curls at minute 13:20 of the vlog. My arm seems painful both sides of the forearm/elbow. This is a wonderful, informative vlog. Thanks so much!
This is hands down the best video I've seen on this topic and I appreciate the explanation of the recovery plan as well as setting the expectations of a realistic timeframe for the process. Many thanks!
I agree, this is the most helpful video! I do a lot of craft hobbies, and some put my inner elbow into pain, some the outer elbow. Have done so for years. Your videos are incredibly useful because of the multi part strategy to reduce pain, relax muscles, then strengthen. It’s practically impossible for me to stop the hobbies (they’re my stress release), so I’m going to try to work in the stretches while reducing the hobbies to where they don’t hurt me. I also try to pay attention to which movements cause further pain, and reduce those movements.
Bro i ended up on opioids becouse of this pain during day iam ok but at night jesus kill me iam in constant torture untill fatigue litteraly doesnt turn me off . Iam so desperate rehabilitation doesnt work injections doesnt work i hope what you wrote will be my salvation
Thank you! I am a janitor and lift many small trash cans from offices in school- mostly plastic and not very full 5 days a week. The pressure of ball on site of pain and thorough explanation of healing time and what the body goes through helped me IMMENSELY! May God bless you and your practice and all your patients!
Seriously...you are better than my doctor. I had this issue went to the doctor; he prescribed me some pain killers.. as soon as the pain reduced I started playing batminton... I'm back to square one again with amuch swollen arm.. Didn't know this is such a big issue 🫤. Thank you,❤🙏❤️. Now I know how to listen to my body.
I'm so sorry to hear about your struggles with elbow pain. Have you tried any of the exercises yet? Please do let me know which are most helpful. Wishing you a speedy recovery from the PWG family Best wishes, Ashley.
My rheumatologist diagnosed me with Golfer's Elbow today and prescribed a strap and diclofenac sodium topical gel that I diligently picked up on my way home. My doc has also suggested PT. I found your video after searching for the proper placement of the strap and have saved it for the exercises. I am immunocompromised and was not looking forward to additional office visits with the current infectious climate we are dealing with. Thank you for such simple, detailed, yet still understandable information. Now, if I can just figure out what caused this so I can prevent a reoccurrence!
@@PrecisionWellbeingDo you recommend cortisone shots? I am scheduled for one today. I’ve never dealt with this issue (golfers elbow) and it’s been over 5 months 🙁
Like many comments below I have looked at many videos on this , I have had this for about two years and nothing was really working. This rehab programme is now working at a very fast rate . It is simple , effective and you can stretch and strengthen almost anywhere when out and about during your day. Even if I don't have a ball, I just use my thumb and hold it hard on the sore spot for a few seconds . I can't thank you enough .
This is extremely helpful. Started boxing and doing chin ups on a daily basis- at 42. Pad holding, weight lifting, and boxing has taken a toll on my elbows. Although I’ve suffered with golf elbow in the past, successfully treating it, your explanation made rehab much clearer. Sometimes less is more. Thank you.
I've done PT for this years ago, got better and stop the maintenance and now years later the pain has come back. Surfing youtube to try and recall what I used to do and this is actually a better and more thorough explanation than what I got when I was paying for PT. Sitting at my desk trying these out now and legitimatley already feel less pain. I just happen to have a lacrosse ball on hand .
You are excellent. Thank you. I'm not a golfer but I seem to have this and was naturally doing most of what you said by instinct but this video is brilliant. Bravo!
Thank you so much @Mark Devenpeck! I'm so glad you found the video helpful. Please let me know how it goes with the stretches when you try them. Best wishes, Ashley.
I've had extremely bad shoulder pain which has tended to move. Had physio and pain management plan for 4 years. Recent x-ray Dr says come back normal it he's going to phone appointment soon. But I've a swollen painful joint now on inside crease of forearm and I'm thinking it could be what you describe. I'm left handed and it's that side of body. So probably irritating it using left arm for chores etc and writing. Probably repetitive. Can't get to even see a Dr. But I'll look into this for now gently. You described very well. Thank you very much x
So helpful. My elbow was hurting so much I was afraid I would need surgery. I appreciate being told what is going on by seeing the model. I will be happy to do the stretching and exercises and hope to get results. Thank you so much.
You're absolutely welcome Cynthia! I'm truly happy to hear the video has proved helpful. Please do let me know how it goes with the stretches. Wishing you a speedy recovery. Best wishes, Ashley.
I think one of the most overlooked everyday repetitive motions that causes elbow pain/ discomfort is using your phone for various reasons that everyone does every day. Especially texting. Cases of golfer's and tennis elbow pain is increasing and it has nothing to do with either sports. That's why I'm here watching the video, lol. Hope everyone finds relief from the pain. Cheers and Happy New Year.
I am having this pain right now... I will follow everything what you said and will come back after a month if pain really goes away.. Thanks for the information :)
@@ShaggyD09 I’m trying to do the same , less jiu jitsu and only lower body workout , with rotating my arm and stretching I’m feeling it’s on way to recovery
This is a great help. Loved when you put the model over your right arm. Man, that made it so easy to see the structure and where the injury really is. Well done! When it comes to healing and repairing tendons, slow and consistent is the fastest way to recovery and you stressed this so many times...I think even I got it. 🙂
You are most welcome. I'm glad the video was able to shed light on your golfers elbow cause. Please keep me posted on your progress. Best wishes, Ashley.
Thank you! Exactly what I needed. I am in the chronic stage, and this video is so much more complete than anything else I have found. I am. I am very hopeful that this will get me back on track.
@@ابنمصطفى-و8ج I still worked out. Oliver one thing that seemed to help better was to change my workout every month. 1 month lift heavy, 1 month high reps, 1 month 12 reps.... Something like that
This is outstanding! Thank you so much for posting! I've had this bothering me now for 2 years on and off, and this is the best explanation by far yet, including doctor's visits, of how to treat this.
I starting doing the exercises exactly as shown, and they definitely helped, and I started wearing an elbow brace. However, the thing that made the biggest difference was switching to graphite shafts on my irons. The pain is totally gone at this point, so my recommendation would be to go this way if you can. For me, I’ll only be using graphite shafts on my irons from now on.
Thank you so much. My son is 16 and plays baseball and seems to have Golfer's elbow. We are through the first phase and not clear if we are in phase 2 or 3. I will be working with my son tonight to assess where he is. He is anxious to play again, he stopped throwing the last few months and has only been batting a little bit. He has been icing and taking anti-inflammatories and has been wearing a sleeve. I have also had some sports therapy massages for him. Thank you for making this video and we will be using this video for his healing.
I'm happy the video was informative. How is your son doing? I'm hoping he has made some improvements over the year, please let me know. Best Wishes, Ashley
Loved the clear explanation, also referencing the anatomical model of the arm. I understand golfers elbow so much now, thank you so, so much. Have developed mine from playing too much tennis and squash over a short period at a late age. Believed it initially to be tennis elbow, but realised pretty soon it was on the wrong side of the arm to be tennis elbow.
I got mine ( both elbows ) from overtraining pull ups and preacher curls. It didn’t bother me until I got into my middle 40’s. I’m in my 50’s now and take longer to heal in general. This video helps remind me to go slow with the rehab. I tend to want to rush the rehab which prolongs the healing process. Thank you Sir for sharing your knowledge and expertise. Cheers from Texas!
Thank you Ashley Ridout! Fantastic video, super informative, and your empathy for the patient is even evident over video! Too bad I live in the US otherwise I’d love to be treated by your clinic!
Fantastic video. You just helped me so much with understanding the physiology of my elbow area and then using the ball to work the area. That was as good as going to my massage person and I did it myself and could feel the different muscles in the area and several that were "ground zero". I delicately applied pressure with the ball and then let the muscle relax and worked my way up to the shoulder area. Then I tried out the elbow joint and it feels so much better. The only other thing I've been doing that has helped is using good salves on the elbow area. That definitely helped reduce the swelling I had early on. I've been using castor oil and comfry and arnica salves. All great. And I do play pickleball and golf and didn't know until today that I have "golfers elbow." Blessings to all and happy healing..
This is the first video I found where they actually point the the medial epicondile or whatever lol. This spot kills me during push ups and dips. I can feel my tendon slip back and fourth around that joint. Glad I found this.
I am Italian, exactly from the province of Syracuse, I watched the video with a lot of interest. I must say that it is the first time that I have seen the whole procedure of the exercises and the various steps to be followed really well explained. You are very good, congratulations I subscribe to your channel. Greetings
Hi @MrGipierre, Thank you so much and welcome to the PWG family! I hope you find the other video helpful as well. Do let me know if you try any of the stretches. Best wishes, Ashley.
This was really helpful. The best video I've seen on the topic. Very helpful to have a timeline. It's easy to get discouraged with something that takes this long to heal.
Hi Austin, Thank you so much! Glad to hear you enjoyed the video. I agree with you; timelines are very useful, especially so when it comes to the stretches and exercises to be done. Wishing all the best, Ashley.
I said in my comment on your Lateral Epicondylitis video I'm having surgery on 8 November on my right arm. What I didn't say is that I will then have surgery on my left arm for carpal tunnel, cubital tunnel and medial epicondylitis. Your videos are great. Having more knowledge about what I can do to heal and prevent damage in the future is calming my stress about what I'm facing. Thank you.
I'm a drummer. Been at it for over 40 years as well as typing away over keyboards as a programmer, so I'm shot... I was a bit coerced to overwork myself playing with some band I just met friday, then on Tuesday as I was getting ready, some lady walked in and screamed when she saw a friend and long story short she took my right arm out. I have EDS and a bunch of fun stuff but the X-rays showed fun stuff too. Right now and everything you've said for decades and said it before you did, but you said it a lot better than I do and you have more credibility than anybody would ever give me. 😂🎉
Great video. Ive watched a million videos on golfers elbow. Ive had this for 2.5 years, had to have 18 months off work, had 3 PRP injections and 2 cortisones in each elbow, right now I'm pain free in my day to day life but if I go to the gym or manual work its back in an instant, Ive been stretching and just slowly introducing some strength training every other day now, I really hope I can get back to normal
@@julianfiedler5372 unfortunately it has never got better, its been 5 years now, ive been unable to find the right treatment, I really miss lifting weights at the gym and have to miss out on quite a few things. its really frustrating
@@PrecisionWellbeing The doctor recommended a brace that takes the stress off the affected tendons. It seems to help. No exercises for a few weeks. I am not suppose to pick up a coffee cup . Its my left arm and I am a lefty... Its gonna be fun, LOL. P/S, I have saved the video.. I will be referring to it when I can start rehab.
I cannot thank you enough for such an amazing video. I have just been diagnosed with this by my physio. I am in my 70s and this was caused by having to push myself upright getting out of bed each morning after my lower back making me immobile, especially after my 2 hip operations. Now I know how to tackle it and I am so grateful to see there is a way through it all. The model demonstration was so informative to make me understand the pain source. Thank you so much.
Holy cow - a short and concise yet well informed no-annoying youtube prostitution video! You kind of made my day (I cut the cord and watch too much utubes now).
What a comprehensive video -- including therapy advice. I got this same pain, I don't know if it's repetitive motion of brushing teeth, or wiping counters, but it seems every movement stresses this inner elbow tendon. The stretches seem to help a lot, but I am sadden to hear how long these phases take. Thank you!
Was diagnosed with golfers elbow and yes it’s very painful. Was assaulted back 1977 as a young 16 year old, as a result injured my spinal cord. Been confined to a wheelchair for 45.5 years. Our bodies were not designed to push a wheelchair. This video explains better than my doctor. Waiting for a elbow compression sleeve and really hoping it helps with the pain. Just turning the elbow to simply wash my hair stops me dead in my tracks. Doing chair transfers have to be slow and careful. Thanks for this video !
Thank a lot for the great explanation!! I have been having this issue since 1 year, and I had a few cortisol shots applied. My problem was gone for 1-2 months and then appeared again(after each shot). Currently I have been out of physical activity for 50-60 days. I would describe my pain like 2-3/ 10 and thats not all the time. And my injury happened after performing high reps of pull-ups and one-hand pull-ups. I will start stretching and strengthening ASAP. Hopefully everything will be fine in a few months. Thanks a ton!
I'm a profesional contrabass player with golfer's and tenis elbow. This explanation answers so many questions I had, and gives me light at the end of this dark tunnel. Thanls doctor.
@@PrecisionWellbeing Yes, I took a break from orchestra to focus on trying to work on the condition. I've begun to gently stretch, and doing some hot and cold water therapy afterwards before going to bed. I'll take it easy. I didn't know the mechanism of the condition and was doing more agressive stretches and massage that further irritated the tendons. It makes a lot of sense now in my mind how the condition works and how it needs to heal in a certain way in which the scar tissue won't re-tear because it healed in a way in which the muscle can stretch.
It was very puzzling that the elbow felt good and strong sometimes and just a session of playing would irritate it and then what was supposed to help it irritated it further. Now I understand what's happening and I'm really thankful for that. I'm still planning to visit the local physiotherapy center but will keep what I learned in your video in mind. A doctor diagnosed me with the condition but was not able to articulate to me the mechanism of the injury quite as it is explained in your video. It makes a lot of sense now. Thanks.
I like the joint models you use, which makes everything else easy to follow and understand, and the corrective exercises are very effective. Thanks for another excellent tutorial 👍
Really great video. This is probably the most common non-acute injury for rock climbers and information on what to do with it is pretty hard to come by. Especially since rock climbers usually have very strong forearm flexors, you'll usually finde some success with stretching those very tight muscles, but in regards to follow up strengthening it's hard to come by anything useful. The typical tyler twist is often useless since the resistance provided is far beneath anything you are used to with even light climbing. I have had some success with wrist curls using somewhat heavier weights or just dead hangs with one or two arms that get the intensity just right so you start to feel something in the arm. What's also working really great to stimulate it in a controlled manner are wrist rollers, where you grab a thick bar that has weights attached to it through a cord that is wrapped around the bar, so it creates torque through the bar which you have to counteract with the wirst. Rollers for one arm work better as you have the rotation of the forearm as a degree of freedom and you can experiment with that.
I've also got golfers/climbers elbow from climbing and the pain has been chronic these past few months. Can you elaborate more about the wrist rollers? Do you have them in underhand or overhand position? And how would it even work with one arm? I think you have to use two arms, no?
Thanks for this amazing video! I've been off work for 3 weeks and the doctor told me today that I can expect at least 3 more weeks. I basically have like a 2 in pain, so it feels things are going the right way. Gonna try these excersises out. Thanks a lot!
✨ By far ✨ the best explanation of this problem! At week 3(phase II) of trying to recover, I'm realizing this is a SLOW recovery process. Thank you for the outstanding video! 8:26 - What I was looking for 11:01 - What I needed to hear
Hi Michael, You're most welcome! Glad to hear the video was helpful! The recovery process differs from person to person; you can only improve your chances at a shorter period by being consistent and doing the right thing at the right time. Wishing you a smooth recovery. Best wishes, Ashley.
Great video. Learn a lot from this. I been having this pain for a few months now to the point where i needed to pay attention to the golfers elbow... stretches starting to work for me, but at night time I move a lot when I sleep and I use my arm to move my body and without knowing I wake up with lots of pain..
I tried all the stretches and exercises for only one time today, and received soooo much relief from the raging pain that has bothered me for weeks. Thank you so much for this life-saving advice! I'll keep doing them till I heal. God bless you 🙏
I am really happy to hear that the exercises and stretches have been helpful to you. Please continue to update me on you progress. Best wishes, Ashley.
First of all thank you very much for the clear and concise explanation. It's very much appreciated! I just have two questions about this. 1.) My tennis- and golfers elbow popped up in the last training session, but I am at a 5/10 pain right now. Should I start with the massage part right away or do stretching and massage? 2.) Also I'm doing mma as a sport. If I would continue the training, how would I go about fixing the problem? Do I warmup and stretch before/after training? I would really appreciate the help, if you have the time! Thank you
This is my fourth bout with this over the years. I haven’t been doing anything particular to cause it, but I have undifferentiated spondyloarthritis and somehow seem more prone to tendonopathies that are difficult to resolve than most. My previous MD was more helpful but my current one hasn’t been and I have been trying to figure this out myself online. I appreciate your explanation and your advice regarding the realistic timeline for recovery (because we all expect it to be faster), as well as the more gentle exercises to start with before moving forward with the heavier weight lifting. Thanks very kindly again and I will look forward for more videos of yours.
Thank you for the great info brother! I’ve been boxing for years, & all of a sudden this elbow pain is unbearable. I’ll follow your instructions & appreciate the help 👍🙌
Great video ! Mountain biker here. I don’t recall a really painful initial stage, but for months just a low level irritation…and only when I finish a ride, or lift my bike. My PT said not to stretch. The pain is not noticeable at all until I ride. Also recovering from a broken wrist (other hand).
Thank you Ashley so much. You're explaining through anatomy up to the last stage of recovery so much that couldn't be better. It is more then excellent. I'm a HCA on a ward. There are lots of elderly who need assistance. I pulled my wrist 1.5 years ago, still have pain but less nowadays. However, my elbow started tremendously 1 month ago. Just found your video and started your 1-2 stages. Thank you so much again.
I've had Golfers & tennis elbow in both arms for over 2 years now & gave up my job to repair myself. I've been doing hammer curls & stretches . I recently found out that it is eccentric exercises that strengthen the tendons not concentric ( game changer). Also I cut down on refined carb's. Thanks for the video too It is one of the better ones out there that I've seen. Can you also do an updated one on tennis elbow & maybe mention eccentric exercises ? Also I'm now taking vit C to improve my collagen production to heal the tendons. I'll also try TD's tip on cutting out night shade veg Still not quite perfect but almost there.
I'm 32 ears old . And before i have just one tennis elbow on left hand. I doesn't go to gym and not make exercise, and after 4 month i have tennis elbow on right hand. And after 1 month i have 2 tennis elbow and 2 golfing elbow. I dont understand WHY. It's very bad( can't leave free. Always feel pain(((
@@dj_iceman_31 I not sure that this will help you but I would notice that my golfers & tennis elbow would hurt more after driving . I noticed this not long after I bought a different car (VW Golf TDI) I think it might have had something to do with the hard steering wheel , heavier steering ,the angle of my wrists ( I think they should be straight & not bent when gripping something ie steering wheel). Also maybe the angle of the seat as I've heard that a Golf has it's driving seat not quite square with the windscreen. The Golf is made in Germany but I live in England & the English Golfs' have had their steering wheels changed from a right hand drive to a left hand drive . I can't be sure but I have heard of some people not being comfortable with the angle of the driving position. Also I saw on google that some truck drivers have golfers/tennis elbow. I haven't been driving much during lockdown so I'm ok but I'm thinking of getting some kind of padding on my steering wheel . If my golfers/tennis elbow comes back after driving more I might change cars.
@@Psychedelic430 sorry for the late reply .Yes I'm alot better now I'm back doing physical work for over a year now. Sometimes I get pain in my elbows when I fall asleep with my arms bent under my pillow so i try to keep them relaxed and straight when i sleep and when i drive i try to use both arms equally and not put too much tension on just one arm .Repetitive strain at work was what caused all this drama along with a boss that wasn't very understanding .As we get older we have to be more careful with our tendons and joints. It was very kind of you to ask ...Thank you..... I realise now that our health is the most important thing we have and i hope that your health is good and you are feeling well .
@@simonscott5104 thanks for the response! 4 months already on both elbows , got it from over the head rope tricep extension. I never ever thought i could get an injury like this , it sucks so bad because i cant train. There are days im pain free and others that i cant even close my palm. I got an appoiment for PRP in 10 days hopefully it will work.
I have tennis and golfers elbow on both my arms for 8 months now. ive been to many doctors I ve done exercises physiotherapy and still I cant do basic thing like lifting a bottle of water. this took me out of my calisthenics workouts that ive been doing for 8 years and uni work with my laptop as I cant use it to much. Your explanation was excellent sir, none ever explained the problem in just detail. I ll follow your exercises for both problems and I hope I finally return to my workouts sometime next year cause it took a lot for me
You're most welcome! I'm glad you found the video helpful! Please do keep me posted on your progress. Wishing you a speedy recovery! Best wishes, Ashley.
Thanks. I had surgery for golfers elbow after 6 or months trying to relieve with physio stretches etc. Surgery helped for while. Both elbows are in pain so I will try this. Thanks again😁
Thank you for your video. I have been a weight lifter for over 30 years. I've always had a bit of pain in my elbows and shoulders when I first start lifting after taking some time off. This time the pain in the elbows didn't go away. I've taken a few months off, but with no stretching or strengthening, like in your video. The pain is zero when I'm not using my arm, but can feel it even if I wash my hair. If I list weights I can certain feel it. It was very tender to touch, but now is about a 4 to touch. My question is can I go into the stretching/strengthening phase right away? I can feel it if I turn my wrist facing out and lean back. I don't feel much with the ball though. With the weights using your technique with 5lbs, I can feel the golfers elbow...doesn't really hurt, but I feel it. Like it's letting me know if I do more it might hurt. What would you recommend from this point? Thank you!
Hi, I got a complex injury in my elbow which gave me tendonitis, bursitis and cubital tunnel. It is quite interesting to see how much the exercises overlap for all of these issues. Thank you for the video, it explained the issue very nicely.
You're absolutely welcome! I'm glad to hear you appreciate the content and flow of information. Please let me know how it goes with the exercises. Best wishes, Ashley.
@@PrecisionWellbeing I have been doing physical therapy for almost 9 weeks and I'm currently on the Strengthening phase. I am doing exercises similar to what you have shown. My cubital tunnel and bursitis has calmed down. Tendonitis might take a few more weeks.
Easily the best explanation of the cause of the problem and systematic treatment. Thank you very much. I seem to get this using the indoor rowing machine.
Great video, well structured plan, thank you! My only questions is that can I continue swimming and/or exercising, if it is not too painful for the elbow? Or should I refrain from using my elbow all together, maybe limit exercising to walks etc? I have been in pain for over a year now, I cannot wait to try out your recommendations, thanks again.
I woke up today with my tendons in that area INFLAMED after doing RDLs yesterday. I just poked it and my finger bounced off like it was rock hard. Used a lacrosse ball and they loosened right up. I'm going to start the light strength training at the end of this week and cut all my weight back in the gym for the next 4-8 weeks. SUPER helpful video and hopefully you've solved my elbow and forearm pains :)
thanks for the video! im pretty depressed cuz i used to do a lot of workout where my elbow was involved. now it hurts a lot and i hope i can get better soon. question: do you recommend any tool to immobilize the zone? or any cream? greetings from chile
Thanks! Best video I've seen on the topic. I'm in the 1st Phase. Today when golfing it was by far the worse pain and have now started to ice area and realized I cannot golf until this is healed. (getting worse). I'm just icing it now and will start stretching when pain subsides. Appreciate this!
Hi Scott, You're absolutely welcome! I'm glad to hear the video was helpful. Please keep me posted on your progress. Wishing you a speedy recovery! Best wishes, Ashley.
Hello there, thank you for this video and explaining. Really helpful, i have been experiencing the exact pain you are describing in this video. I am very active in the gym and do a lot of weight lifting and for the past month or so, this pain has been effecting my workouts. Certain workouts especially, like pull ups, rows and even bicep curls. I took 8-10 days off and the pain has reduced but started working out again for the past 4-5 days after my rest and it’s starting to come back. Today i could not finish my bie workout as it was quite painful. But when i rest, it’s not that painful. My question to you sir, is if i do these stretches will help even if I continue to workout 6 days a week? Or will working out effect my recovery? Really appreciate your efforts and time and looking forward to be hearing from you.
I am in the same position. I boulder and exercise in the gym and I already injured the tendon 2 time and waited for a week each time. Sould I completely stop arms workout ( and bouldering completely ) and just do rehab for 4/6 weeks before starting again?
I am so glad to have come across this video. Great explanation: Starting with the anatomy, then moving to various treatments and strength building. I already feel the difference. Thank you! I subscribed and liked it, planning to share. PS. I also experiencing shoulder pain on the same golfer’s elbow. Hope you do a video on this issue; wonder if they are related?!?
Hi. I am glad the video was able to shed light on your golfers elbow. Do let me know how it goes. Below are some links to videos on shoulder pain. Best wishes, Ashley. ruclips.net/video/DzSwJHdP8ek/видео.html ruclips.net/video/B4UYaumLy90/видео.html ruclips.net/video/1U_ctTDiflU/видео.html ruclips.net/video/J-s1rIUNsOA/видео.html ruclips.net/video/g5k2hMi7lZA/видео.html ruclips.net/video/OtXGIZR_dWE/видео.html
What if the inflamation has lasted about 3 weeks and i still can't bend my ellbow to reach my face? I ve been taking antinflamatory meds 2 times a day..
Best description on this topic. I have a minor case of golfers elbow but from bartending. I teach yoga and I find push-ups super challenging now. I’m ready to find healing so I can get back to doing what I love
Thank you. I greatly appreciate the anatomy and physiology overview. I'm new to this injury and found the breakdown to three phases helpful. I have no idea how the injury occurred but the pain appeared one day, level 4 or 5. The MD recommended PT and mentioned that this could turn chronic. I believe strongly in rehab via PT as it's helped me with various injuries. I will keep watching, stretching, and hoping for more comfortable days!
I'm glad I came across your Great video. Very informative. I'm a Automotive technician and go to the gym, I began developing this pain as it gradually got worse. It's taken long to heal but with these amazing stretches, it has improved my overall results drastically. Thank you.
![STOP Elbow Pain! How To Fix Tennis Elbow [Lateral Epicondylitis]](/img/1.gif)
I'm a bodybuilder. I got it on both arms 1,5 years ago. Totally stopped training, back then, because it got to painful. I was totally overtraining back than. I Started training 2 months ago again. A few weeks back it started on one arm slightly again. First stretched but didn't helped. Than I started to do every day flexing with a small dumbell on a table and turning also the dumbell. Now the irritation is totally gone and can go to max overload in my back exercises again. So happy again 😊.
how long did proces last for u
@@rioferdy6678 it took around 2 months before it was totally gone. It stays a weak spot, so I keep doing weekly therapeutic exercises.
I am really happy to hear that you have made steps towards recovery!! Please do continue to update me on your progress. Best wishes, Ashley.
@@PrecisionWellbeing Update. It is almost totally gone. I also started to slightly massage the muscle daily for a few minutes from the elbow towards the hand and added some biceps curls exercises with the palm towards the floor. This gives me more strength in my lower arms. Only during some heavy exercises, it is getting sensitive. But 1,5 hours after the exercise it's ok. The only moment I notice it, is when I wake up from my sleep. I have the habit to turn on my back and put my hands behind my head. Somehow this gives tension to my elbow. But when I take a shower and warm up the area around the elbow it's gone again.
@@hansdegebruiker1968 I've got it in both arms also. Had it since July last year and had to stop the gym.Can you tell me which flexing exercises you did? Is it the ones in this video where they are done on the couch or standing curls? Its such a bad injury to get!!
Thanks
I'm unemployed, physio was out of the question, it’s $100 cash a session. This video had exactly what i needed, it’s brilliant and i appreciate it a lot.
I'm very glad to hear the video was informative and the stretches are helping. Best Wishes, Ashley.
@@PrecisionWellbeing Could this be due to armwrestling?
@@priyanshudash2986 definitely yes. This - and much more
I am a climber. Watched many videos on this topic. This one is by FAR the best. Thank you!
You're most welcome Alex! I hope it helped. Best wishes, Ashley.
I hurt my elbow climbing too. Does it ever heel? Lol. Been hurt for 9 months
@@deyo7s I also got Medial epicondylitis from climbing/finger boarding. I have had it for about a year and for the past 4 ish months I’ve gotten really serious about getting better. I’ve tried tons of the stretches and strengthening exercises online as well as i am now going to physical therapy(which is most of the same stuff). And as far as I can tell it hasn’t improved much. I haven’t really tried resting it, but I’ve been told by sports medicine doctors that it doesn’t generally help. I don’t mean to discourage you, I’m simply just as lost :(
@@JustinDKim well that sucks. I think rest has helped, but I haven't really tested it climbing again. Tbh I'm scared to...
Agree
This is the best explanation I have seen so far of golfer's (and tennis) elbow and which muscles are involved. Thank you for these videos! I've only recently been having trouble with my elbow due, I think, to an increase in mileage while Zwifting. Yes, indeed, elbow injury while riding a bike indoors. Sigh. Would you consider doing a video on how the triceps connect to the elbow? I have pain on the inside, outside and back of the elbow and part of the triceps is tender. I assume it is all due to my less than ideal bike position (which I am trying to dial in) and am working back from the elbow to try to figure out what the issue really is. I love your arm model! It is incredibly helpful to see the muscles, tendons, and bones in 3D. I was finally able to understand which of my muscles are likely involved by seeing where they run any where they are attached. Thanks again!
Hi @E. Klawun,
You're absolutely welcome! I'm really glad to hear the video was informative. Its great that you appreciate the hand models; I find they are essential in getting my patients to picture and further understanding the cause of the pain.
Also, Thank you for the video suggestion! I will definitely consider this for future videos. If you haven't already, please feel free to subscribe and click on the notification bell to be notified when I do release new videos. I hope you continue to make improvements! Please keep me posted. Best wishes, Ashley.
I completely agree. Best explanation ever. I got Golfer's Elbow and just started my treatment based on their explanation. Thanks
The flexor group is attached to the medial epicondyle. The named conditioned is such because as you repeatedly swing your golf club, you tense or engage those flexor muscles, thus pulling on that epicondyle. Because most people have not done prerequisite strengthening to that part of the arm it will not be structurally stable and strong enough for the torque generated by a golf swing or other repetitive motions. Tightness equals weakness. The body's attempt to protect the fragile aspect of the elbow under stress, causes connective tissue to develop and muscles and tendons to stick together, all the while trying to provide stability for the elbow. As that occurs, muscles are not able to function normally. Muscles and tendons that are now stuck together cause overcompensation with tightening and shortening. This pull on the epicondyle is what causes the discomfort of golfers elbow.
Have the same problem with my elbow fell down stairs carrying a puppy And l lost loads strength in my tricep because of it. Worst motion is putting my gear stick in reverse.or tricep pull down.
@@rickwatkin8761 The body will respond to injury by protecting the injury site with the accumulation of connective tissue and muscle tightening. To rehab you must slowly begin to strengthen the entire muscle system. The people best suited for this are performance specialist that do functional mobility post injury.
This is the single best explanation ive heard on golfers elbow. I've been dealing with this pain for over 10 years. Now in this video i learned that I've been irritating it the whole time taking one step forward,,two steps backward type of thing. I will follow these steps and take my time. Thank you for making this video!!!
You're absolutely welcome @Mickey! I'm so sorry to hear about your experience with golfer's elbow. Please keep me posted on your progress. Wishing you a speedy recovery. Best wishes, Ashley.
This has really helped me. I've had golfer's elbow for around 5yrs and couldn't seem to make any progress. Watched your video and also at the same time I managed to find out what was causing the RSI - I work using a laptop all day, and my right wrist is essentially over rotated. I bought an upright mouse to use which has prevented what was causing the pain. This has now subsided with the combination of using ibuprofen gel before and after working at the laptop. I followed your stretching routine and have now moved on to strengthening using progressively heavier weights. I am now nearly 100% free of the pain which is fantastic, so thank you very much for making this video!!!!!
hello i would like to hear more updates from you please and did the doctor advise you to not over use ibuprofen much like mine did ? i want to know if other doctors have other opinions on using it .
Not the person you're replying to, but excess ibuprofen can delay healing. Inflammation is part of the healing process meaning excessive ibuprofen use or and even excessive icing can slow down recovery.
Best video on YT on how to address Golfers elbow, honestly that stretch advice and frequency is absolutely perfect. Thank you for taking the time to post this video :)
You are most welcome. I am glad you found the video helpful. Please keep me posted on your progress. Best wishes, Ashley.
Interesting I find discomfort top of forearm as I do the wrist curls at minute 13:20 of the vlog. My arm seems painful both sides of the forearm/elbow. This is a wonderful, informative vlog. Thanks so much!
Thanks for sharing! I hope the exercises help. Best Wishes, Ashley
This is hands down the best video I've seen on this topic and I appreciate the explanation of the recovery plan as well as setting the expectations of a realistic timeframe for the process. Many thanks!
You're most welcome Sheldon! Glad to hear the video was helpful! Do let me know how it goes with the exercises. Best wishes, Ashley.
Agree
Thanks a lot very helpful and reassuring ❤
I agree, this is the most helpful video! I do a lot of craft hobbies, and some put my inner elbow into pain, some the outer elbow. Have done so for years. Your videos are incredibly useful because of the multi part strategy to reduce pain, relax muscles, then strengthen. It’s practically impossible for me to stop the hobbies (they’re my stress release), so I’m going to try to work in the stretches while reducing the hobbies to where they don’t hurt me. I also try to pay attention to which movements cause further pain, and reduce those movements.
Bro i ended up on opioids becouse of this pain during day iam ok but at night jesus kill me iam in constant torture untill fatigue litteraly doesnt turn me off . Iam so desperate rehabilitation doesnt work injections doesnt work i hope what you wrote will be my salvation
Thank you! I am a janitor and lift many small trash cans from offices in school- mostly plastic and not very full 5 days a week. The pressure of ball on site of pain and thorough explanation of healing time and what the body goes through helped me IMMENSELY! May God bless you and your practice and all your patients!
I'm sorry to hear about your pain troubles. I'm glad to hear the exercises help. Best Wishes, Ashley
Seriously...you are better than my doctor. I had this issue went to the doctor; he prescribed me some pain killers.. as soon as the pain reduced I started playing batminton... I'm back to square one again with amuch swollen arm..
Didn't know this is such a big issue 🫤. Thank you,❤🙏❤️. Now I know how to listen to my body.
I'm so sorry to hear about your struggles with elbow pain. Have you tried any of the exercises yet? Please do let me know which are most helpful. Wishing you a speedy recovery from the PWG family Best wishes, Ashley.
Thorough and informative beyond any other videos I’ve watched. Thanks!
You are most welcome Linda. Really glad to hear that the video has been helpful to you! Best wishes, Ashley.
My rheumatologist diagnosed me with Golfer's Elbow today and prescribed a strap and diclofenac sodium topical gel that I diligently picked up on my way home. My doc has also suggested PT. I found your video after searching for the proper placement of the strap and have saved it for the exercises. I am immunocompromised and was not looking forward to additional office visits with the current infectious climate we are dealing with. Thank you for such simple, detailed, yet still understandable information. Now, if I can just figure out what caused this so I can prevent a reoccurrence!
Best explanation so far I have seen. Worth thousands of $. Many thanks for doing it and spreading your knowledge and skills. God bless!!
Hi Ajit. Really glad to hear that the video has been helpful. Please keep me posted on your recovery journey. Best wishes, Ashley.
@@PrecisionWellbeingDo you recommend cortisone shots? I am scheduled for one today. I’ve never dealt with this issue (golfers elbow) and it’s been over 5 months 🙁
I cannot think of a better explanation of golfers elbow than yours, even though I am a non English speaking person. Thank you very much.
Wow- spot on. This has been a recurring problem for me for 10 years! Thanks for the stretching tips.
You're absolutely welcome! So glad to hear the video was helpful. Please let me know how it goes with the stretches. Best wishes, Ashley.
Like many comments below I have looked at many videos on this , I have had this for about two years and nothing was really working. This rehab programme is now working at a very fast rate . It is simple , effective and you can stretch and strengthen almost anywhere when out and about during your day. Even if I don't have a ball, I just use my thumb and hold it hard on the sore spot for a few seconds . I can't thank you enough .
Thank you so much! Glad to hear the video was informative. Best wishes, Ashley.
Were you doing exercises couple of times every day ?
This is extremely helpful. Started boxing and doing chin ups on a daily basis- at 42. Pad holding, weight lifting, and boxing has taken a toll on my elbows. Although I’ve suffered with golf elbow in the past, successfully treating it, your explanation made rehab much clearer. Sometimes less is more. Thank you.
Yes, seems like playing golf irritates it, then for gym it's curls, and pull-ups that hurt.
I've done PT for this years ago, got better and stop the maintenance and now years later the pain has come back. Surfing youtube to try and recall what I used to do and this is actually a better and more thorough explanation than what I got when I was paying for PT. Sitting at my desk trying these out now and legitimatley already feel less pain. I just happen to have a lacrosse ball on hand .
You are excellent. Thank you. I'm not a golfer but I seem to have this and was naturally doing most of what you said by instinct but this video is brilliant. Bravo!
Thank you so much @Mark Devenpeck! I'm so glad you found the video helpful. Please let me know how it goes with the stretches when you try them. Best wishes, Ashley.
How did you recover?
I've had extremely bad shoulder pain which has tended to move. Had physio and pain management plan for 4 years. Recent x-ray Dr says come back normal it he's going to phone appointment soon. But I've a swollen painful joint now on inside crease of forearm and I'm thinking it could be what you describe. I'm left handed and it's that side of body. So probably irritating it using left arm for chores etc and writing. Probably repetitive. Can't get to even see a Dr. But I'll look into this for now gently. You described very well. Thank you very much x
I jumped right to doing those curls and was finding it wasn't helping. That ball press on the elbow made a difference immediately. Thank you!!
You're most welcome @Bolen Arrow! Glad to hear the video helped. Best wishes, Ashley.
So helpful. My elbow was hurting so much I was afraid I would need surgery. I appreciate being told what is going on by seeing the model. I will be happy to do the stretching and exercises and hope to get results. Thank you so much.
You're absolutely welcome Cynthia! I'm truly happy to hear the video has proved helpful. Please do let me know how it goes with the stretches. Wishing you a speedy recovery. Best wishes, Ashley.
Did it get better ?
Need update, got it today
Did the the exercises help?
I think one of the most overlooked everyday repetitive motions that causes elbow pain/ discomfort is using your phone for various reasons that everyone does every day. Especially texting. Cases of golfer's and tennis elbow pain is increasing and it has nothing to do with either sports.
That's why I'm here watching the video, lol. Hope everyone finds relief from the pain. Cheers and Happy New Year.
I am having this pain right now... I will follow everything what you said and will come back after a month if pain really goes away.. Thanks for the information :)
Hi there , how did it go ?
I stopped heavy lifting then only I saw some results and its pain is there but less than before.. but stretching is really helpful.
@@ShaggyD09 I’m trying to do the same , less jiu jitsu and only lower body workout , with rotating my arm and stretching I’m feeling it’s on way to recovery
I have been battling golfer's elbow for years. This video is helping and I finally feel positive about my recovery.
I'm sorry to hear about your pain. Glad to hear the video was informative. Best wishes, Ashley.
This is a great help. Loved when you put the model over your right arm. Man, that made it so easy to see the structure and where the injury really is. Well done! When it comes to healing and repairing tendons, slow and consistent is the fastest way to recovery and you stressed this so many times...I think even I got it. 🙂
You are most welcome. I'm glad the video was able to shed light on your golfers elbow cause. Please keep me posted on your progress. Best wishes, Ashley.
Thanks, very well explained.
You are most welcome. I am glad to hear that the video was helpful. Best wishes, Ashley.
Thank you! Exactly what I needed. I am in the chronic stage, and this video is so much more complete than anything else I have found. I am. I am very hopeful that this will get me back on track.
You're most welcome. I'm glad the video shed light on your Golfers elbow pain. Please keep me posted on your progress. Best wishes, Ashley.
i struggled with this for over 6 months. Your trick did it! THANK YOU. Worked for me in about 6 weeks. Keeping it as part of my routine now
You are most welcome. Glad to hear that you have made some improvements. Please do keep me posted on your progress. Best wishes, Ashley.
Same with me , can you elaborate on how you treated it ? Did you combine between the exercises.. etc , thank you
@@ابنمصطفى-و8ج I still worked out. Oliver one thing that seemed to help better was to change my workout every month. 1 month lift heavy, 1 month high reps, 1 month 12 reps.... Something like that
This is outstanding! Thank you so much for posting! I've had this bothering me now for 2 years on and off, and this is the best explanation by far yet, including doctor's visits, of how to treat this.
That's great to hear! You're most welcome! Please let me know if you try any of the stretches. Best wishes, Ashley.
Hi, how is your arm doing now after doing these exercises? My dad has it on and off too and I'm wondering if this will solve it for good
I starting doing the exercises exactly as shown, and they definitely helped, and I started wearing an elbow brace.
However, the thing that made the biggest difference was switching to graphite shafts on my irons. The pain is totally gone at this point, so my recommendation would be to go this way if you can.
For me, I’ll only be using graphite shafts on my irons from now on.
@@maddog956 thank you so much for responding, I'm glad to hear that you're better and this worked out for you!
This is the most through video that I've viewed. I appreciate the excercises in each phase. THANK YOU!
You are most welcome Michelle. I am happy to hear that the video has been helpful to you. Best wishes, Ashley.
Thank you so much. My son is 16 and plays baseball and seems to have Golfer's elbow. We are through the first phase and not clear if we are in phase 2 or 3. I will be working with my son tonight to assess where he is. He is anxious to play again, he stopped throwing the last few months and has only been batting a little bit. He has been icing and taking anti-inflammatories and has been wearing a sleeve. I have also had some sports therapy massages for him. Thank you for making this video and we will be using this video for his healing.
I'm happy the video was informative. How is your son doing? I'm hoping he has made some improvements over the year, please let me know. Best Wishes, Ashley
One of the best videos I've come accross on this topic. Explanation on point. Sweet, Simple, and Straightforward.
Loved the clear explanation, also referencing the anatomical model of the arm. I understand golfers elbow so much now, thank you so, so much. Have developed mine from playing too much tennis and squash over a short period at a late age. Believed it initially to be tennis elbow, but realised pretty soon it was on the wrong side of the arm to be tennis elbow.
I got mine ( both elbows ) from overtraining pull ups and preacher curls.
It didn’t bother me until I got into my middle 40’s. I’m in my 50’s now and take longer to heal in general.
This video helps remind me to go slow with the rehab. I tend to want to rush the rehab which prolongs the healing process.
Thank you Sir for sharing your knowledge and expertise.
Cheers from Texas!
I LOVE THIS GUY! Thank you, sir for taking the time to express "the details". BRAVO!
Thanks for watching! Glad to hear that you like me content. Best wishes, Ashley.
The best explanation of the issue and how to resolve it. Worked for me in a matter of weeks. You should be charging for this kind of help.
You're most welcome! I'm glad you found the video insightful. Best wishes, Ashley
Thank you Ashley Ridout! Fantastic video, super informative, and your empathy for the patient is even evident over video! Too bad I live in the US otherwise I’d love to be treated by your clinic!
Fantastic video. You just helped me so much with understanding the physiology of my elbow area and then using the ball to work the area. That was as good as going to my massage person and I did it myself and could feel the different muscles in the area and several that were "ground zero". I delicately applied pressure with the ball and then let the muscle relax and worked my way up to the shoulder area. Then I tried out the elbow joint and it feels so much better. The only other thing I've been doing that has helped is using good salves on the elbow area. That definitely helped reduce the swelling I had early on. I've been using castor oil and comfry and arnica salves. All great. And I do play pickleball and golf and didn't know until today that I have "golfers elbow." Blessings to all and happy healing..
This is the first video I found where they actually point the the medial epicondile or whatever lol.
This spot kills me during push ups and dips. I can feel my tendon slip back and fourth around that joint.
Glad I found this.
Glad you that the video has been helpful. Please let me know how it goes with the stretches and exercises. Best wishes, Ashley.
I am Italian, exactly from the province of Syracuse, I watched the video with a lot of interest. I must say that it is the first time that I have seen the whole procedure of the exercises and the various steps to be followed really well explained. You are very good, congratulations I subscribe to your channel. Greetings
Hi @MrGipierre,
Thank you so much and welcome to the PWG family! I hope you find the other video helpful as well. Do let me know if you try any of the stretches. Best wishes, Ashley.
This was really helpful. The best video I've seen on the topic. Very helpful to have a timeline. It's easy to get discouraged with something that takes this long to heal.
Hi Austin,
Thank you so much! Glad to hear you enjoyed the video. I agree with you; timelines are very useful, especially so when it comes to the stretches and exercises to be done. Wishing all the best, Ashley.
I said in my comment on your Lateral Epicondylitis video I'm having surgery on 8 November on my right arm. What I didn't say is that I will then have surgery on my left arm for carpal tunnel, cubital tunnel and medial epicondylitis. Your videos are great. Having more knowledge about what I can do to heal and prevent damage in the future is calming my stress about what I'm facing. Thank you.
Thank you I’m a floor layer and I been struggling for months. Hopefully after listening to your advice I’m finally going to sort this👍
Hi Chris,
You're very welcome! Please let me know how it goes with the stretches. Best wishes, Ashley.
I'm a drummer. Been at it for over 40 years as well as typing away over keyboards as a programmer, so I'm shot... I was a bit coerced to overwork myself playing with some band I just met friday, then on Tuesday as I was getting ready, some lady walked in and screamed when she saw a friend and long story short she took my right arm out. I have EDS and a bunch of fun stuff but the X-rays showed fun stuff too.
Right now and everything you've said for decades and said it before you did, but you said it a lot better than I do and you have more credibility than anybody would ever give me. 😂🎉
Great video. Ive watched a million videos on golfers elbow. Ive had this for 2.5 years, had to have 18 months off work, had 3 PRP injections and 2 cortisones in each elbow, right now I'm pain free in my day to day life but if I go to the gym or manual work its back in an instant, Ive been stretching and just slowly introducing some strength training every other day now, I really hope I can get back to normal
Fuck, that sounds horrible...is it better now?
In the end, how did you fix it?
@@julianfiedler5372 unfortunately it has never got better, its been 5 years now, ive been unable to find the right treatment, I really miss lifting weights at the gym and have to miss out on quite a few things. its really frustrating
@@psyico3577 unfortunately I haven't yet, im still trying 5 years later, just about to try another Physio
i was diagnosed with golfers elbow yesterday... perfect timing ....
Hi Bob,
I hope the video proves helpful! Please let me know how it goes with the stretches. Best wishes, Ashley.
@@PrecisionWellbeing The doctor recommended a brace that takes the stress off the affected tendons. It seems to help. No exercises for a few weeks. I am not suppose to pick up a coffee cup . Its my left arm and I am a lefty... Its gonna be fun, LOL. P/S, I have saved the video.. I will be referring to it when I can start rehab.
Wishing you a speedy recovery! Best wishes, Ashley.
Thank you!!! You gave great instruction, and I have hope now.
You're most welcome Paul! That's great to hear. Please let me know how it goes with the stretches. Wishing you a speedy recovery! Best wishes, Ashley.
I cannot thank you enough for such an amazing video. I have just been diagnosed with this by my physio. I am in my 70s and this was caused by having to push myself upright getting out of bed each morning after my lower back making me immobile, especially after my 2 hip operations. Now I know how to tackle it and I am so grateful to see there is a way through it all. The model demonstration was so informative to make me understand the pain source. Thank you so much.
You're most welcome. I'm glad the video was able to shed light on your golfers elbow. Please keep me posted on your progress. Best wishes, Ashley.
Holy cow - a short and concise yet well informed no-annoying youtube prostitution video! You kind of made my day (I cut the cord and watch too much utubes now).
Great job explaining all the treatments. For tennis elbow.
You are most welcome. Best wishes Ashley.
What a comprehensive video -- including therapy advice. I got this same pain, I don't know if it's repetitive motion of brushing teeth, or wiping counters, but it seems every movement stresses this inner elbow tendon. The stretches seem to help a lot, but I am sadden to hear how long these phases take. Thank you!
You are welcome. I hope that you continue to make improvements. Do keep me posted on your progress. Best wishes, Ashley.
Was diagnosed with golfers elbow and yes it’s very painful. Was assaulted back 1977 as a young 16 year old, as a result injured my spinal cord. Been confined to a wheelchair for 45.5 years. Our bodies were not designed to push a wheelchair. This video explains better than my doctor. Waiting for a elbow compression sleeve and really hoping it helps with the pain. Just turning the elbow to simply wash my hair stops me dead in my tracks. Doing chair transfers have to be slow and careful. Thanks for this video !
Thank a lot for the great explanation!! I have been having this issue since 1 year, and I had a few cortisol shots applied. My problem was gone for 1-2 months and then appeared again(after each shot).
Currently I have been out of physical activity for 50-60 days. I would describe my pain like 2-3/ 10 and thats not all the time. And my injury happened after performing high reps of pull-ups and one-hand pull-ups. I will start stretching and strengthening ASAP. Hopefully everything will be fine in a few months. Thanks a ton!
Update? Did you do these recommendations and how is your elbow? Healing?
Best explanation out of the 100 videos I've looked at! Excellent teaching skills!
Thank you so much! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
@@PrecisionWellbeing Yeah but atm I still have some pain so I will wait with exercises
A lot of practical , effective info here! Thanks.
Thank you! Glad to hear the video was informative. Best wishes, Ashley.
I'm a profesional contrabass player with golfer's and tenis elbow. This explanation answers so many questions I had, and gives me light at the end of this dark tunnel. Thanls doctor.
Hi Ivan,
You're most welcome! I'm so glad to hear you found the video informative. Have you tried any of the stretches yet? Best wishes, Ashley.
@@PrecisionWellbeing Yes, I took a break from orchestra to focus on trying to work on the condition. I've begun to gently stretch, and doing some hot and cold water therapy afterwards before going to bed. I'll take it easy. I didn't know the mechanism of the condition and was doing more agressive stretches and massage that further irritated the tendons. It makes a lot of sense now in my mind how the condition works and how it needs to heal in a certain way in which the scar tissue won't re-tear because it healed in a way in which the muscle can stretch.
It was very puzzling that the elbow felt good and strong sometimes and just a session of playing would irritate it and then what was supposed to help it irritated it further. Now I understand what's happening and I'm really thankful for that. I'm still planning to visit the local physiotherapy center but will keep what I learned in your video in mind. A doctor diagnosed me with the condition but was not able to articulate to me the mechanism of the injury quite as it is explained in your video. It makes a lot of sense now. Thanks.
I like the joint models you use, which makes everything else easy to follow and understand, and the corrective exercises are very effective. Thanks for another excellent tutorial 👍
You are most welcome! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Really great video. This is probably the most common non-acute injury for rock climbers and information on what to do with it is pretty hard to come by. Especially since rock climbers usually have very strong forearm flexors, you'll usually finde some success with stretching those very tight muscles, but in regards to follow up strengthening it's hard to come by anything useful. The typical tyler twist is often useless since the resistance provided is far beneath anything you are used to with even light climbing.
I have had some success with wrist curls using somewhat heavier weights or just dead hangs with one or two arms that get the intensity just right so you start to feel something in the arm. What's also working really great to stimulate it in a controlled manner are wrist rollers, where you grab a thick bar that has weights attached to it through a cord that is wrapped around the bar, so it creates torque through the bar which you have to counteract with the wirst. Rollers for one arm work better as you have the rotation of the forearm as a degree of freedom and you can experiment with that.
I've also got golfers/climbers elbow from climbing and the pain has been chronic these past few months. Can you elaborate more about the wrist rollers? Do you have them in underhand or overhand position? And how would it even work with one arm? I think you have to use two arms, no?
Thanks for this amazing video! I've been off work for 3 weeks and the doctor told me today that I can expect at least 3 more weeks. I basically have like a 2 in pain, so it feels things are going the right way. Gonna try these excersises out. Thanks a lot!
Hi Emil,
You're most welcome! Glad to hear the video was helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Hey Emil, how is your pain?
Excellent, intelligent, clinical, no-hype, video. I can't thank you enough. Your tone and message inspire confidence in you.
Thank you! I am glad to hear that you found the video insightful. Best wishes, Ashley.
Great topic, and well covered. Keep these coming
Thank you! I hope you found the video helpful. Best wishes, Ashley
Best video on golfers elbow . Fantastic ! Thankyou !
You're most welcome James! I'm glad the video proved helpful. Best wishes, Ashley.
✨ By far ✨ the best explanation of this problem! At week 3(phase II) of trying to recover, I'm realizing this is a SLOW recovery process. Thank you for the outstanding video!
8:26 - What I was looking for
11:01 - What I needed to hear
Hi Michael,
You're most welcome! Glad to hear the video was helpful! The recovery process differs from person to person; you can only improve your chances at a shorter period by being consistent and doing the right thing at the right time. Wishing you a smooth recovery. Best wishes, Ashley.
Great video. Learn a lot from this. I been having this pain for a few months now to the point where i needed to pay attention to the golfers elbow... stretches starting to work for me, but at night time I move a lot when I sleep and I use my arm to move my body and without knowing I wake up with lots of pain..
@@emmanuelrazo1261 same...after the nights the pain is the worst
I tried all the stretches and exercises for only one time today, and received soooo much relief from the raging pain that has bothered me for weeks. Thank you so much for this life-saving advice! I'll keep doing them till I heal. God bless you 🙏
I am really happy to hear that the exercises and stretches have been helpful to you. Please continue to update me on you progress. Best wishes, Ashley.
First of all thank you very much for the clear and concise explanation. It's very much appreciated!
I just have two questions about this.
1.) My tennis- and golfers elbow popped up in the last training session, but I am at a 5/10 pain right now. Should I start with the massage part right away or do stretching and massage?
2.) Also I'm doing mma as a sport. If I would continue the training, how would I go about fixing the problem? Do I warmup and stretch before/after training?
I would really appreciate the help, if you have the time! Thank you
Turning of the little finger on the wrist curl was a game changer for me. Great stuff thank you for sharing!
Hi Logan, You are welcome. Glad to hear that the video has been helpful to you. Please keep me posted on your progress. Best wishes, Ashley.
I appreciate all your videos, thank you for taking the time, they do help!
You're most welcome @mildziute! I'm happy to hear the video has been helpful. Best wishes, Ashley.
This is my fourth bout with this over the years. I haven’t been doing anything particular to cause it, but I have undifferentiated spondyloarthritis and somehow seem more prone to tendonopathies that are difficult to resolve than most. My previous MD was more helpful but my current one hasn’t been and I have been trying to figure this out myself online. I appreciate your explanation and your advice regarding the realistic timeline for recovery (because we all expect it to be faster), as well as the more gentle exercises to start with before moving forward with the heavier weight lifting. Thanks very kindly again and I will look forward for more videos of yours.
Thank you for the great info brother! I’ve been boxing for years, & all of a sudden this elbow pain is unbearable. I’ll follow your instructions & appreciate the help 👍🙌
I'm so sorry to hear about your elbow issues . Do let me know how it goes with the exercises. Best wishes, Ashley.
wow different and complex approach, I think this is the best explanation on yt
Hi. Thank you. I am glad to hear that the video has been helpful. Please keep me posted on your progress. Best wishes, Ashley.
Great video ! Mountain biker here. I don’t recall a really painful initial stage, but for months just a low level irritation…and only when I finish a ride, or lift my bike. My PT said not to stretch. The pain is not noticeable at all until I ride. Also recovering from a broken wrist (other hand).
Thank you Ashley so much. You're explaining through anatomy up to the last stage of recovery so much that couldn't be better. It is more then excellent. I'm a HCA on a ward. There are lots of elderly who need assistance. I pulled my wrist 1.5 years ago, still have pain but less nowadays. However, my elbow started tremendously 1 month ago. Just found your video and started your 1-2 stages. Thank you so much again.
You are so welcome! I'm sorry to hear about your elbow issues. All the best with the exercises. Best Wishes, Ashley
I've had Golfers & tennis elbow in both arms for over 2 years now & gave up my job to repair myself.
I've been doing hammer curls & stretches .
I recently found out that it is eccentric exercises that strengthen the tendons not concentric ( game changer).
Also I cut down on refined carb's.
Thanks for the video too It is one of the better ones out there that I've seen.
Can you also do an updated one on tennis elbow & maybe mention eccentric exercises ?
Also I'm now taking vit C to improve my collagen production to heal the tendons.
I'll also try TD's tip on cutting out night shade veg
Still not quite perfect but almost there.
I'm 32 ears old . And before i have just one tennis elbow on left hand. I doesn't go to gym and not make exercise, and after 4 month i have tennis elbow on right hand. And after 1 month i have 2 tennis elbow and 2 golfing elbow. I dont understand WHY. It's very bad( can't leave free. Always feel pain(((
@@dj_iceman_31 I not sure that this will help you but I would notice that my golfers & tennis elbow would
hurt more after driving . I noticed this not long after I bought a different car (VW Golf TDI) I think it might
have had something to do with the hard steering wheel , heavier steering ,the angle of my wrists ( I think they
should be straight & not bent when gripping something ie steering wheel).
Also maybe the angle of the seat as I've heard that a Golf has it's driving seat not quite square with the windscreen.
The Golf is made in Germany but I live in England & the English Golfs' have had their steering wheels changed from
a right hand drive to a left hand drive . I can't be sure but I have heard of some people not being comfortable with
the angle of the driving position. Also I saw on google that some truck drivers have golfers/tennis elbow.
I haven't been driving much during lockdown so I'm ok but I'm thinking of getting some kind of padding on my steering wheel .
If my golfers/tennis elbow comes back after driving more I might change cars.
Any updates on the injury?
@@Psychedelic430 sorry for the late reply .Yes I'm alot better now I'm back doing physical work for over a year now. Sometimes I get pain in my elbows when I fall asleep with my arms bent under my pillow so i try to keep them relaxed and straight when i sleep and when i drive i try to use both arms equally and not put too much tension on just one arm .Repetitive strain at work was what caused all this drama along with a boss that wasn't very understanding .As we get older we have to be more careful with our tendons and joints. It was very kind of you to ask ...Thank you..... I realise now that our health is the most important thing we have and i hope that your health is good and you are feeling well .
@@simonscott5104 thanks for the response! 4 months already on both elbows , got it from over the head rope tricep extension. I never ever thought i could get an injury like this , it sucks so bad because i cant train. There are days im pain free and others that i cant even close my palm. I got an appoiment for PRP in 10 days hopefully it will work.
I have tennis and golfers elbow on both my arms for 8 months now. ive been to many doctors I ve done exercises physiotherapy and still I cant do basic thing like lifting a bottle of water. this took me out of my calisthenics workouts that ive been doing for 8 years and uni work with my laptop as I cant use it to much. Your explanation was excellent sir, none ever explained the problem in just detail. I ll follow your exercises for both problems and I hope I finally return to my workouts sometime next year cause it took a lot for me
You're most welcome! I'm glad you found the video helpful! Please do keep me posted on your progress. Wishing you a speedy recovery! Best wishes, Ashley.
Great video . It has been very helpful
You're absolutely welcome Anne! Glad to hear it helped. All the best with your recovery. Best wishes, Ashley.
Thanks. I had surgery for golfers elbow after 6 or months trying to relieve with physio stretches etc. Surgery helped for while. Both elbows are in pain so I will try this. Thanks again😁
Thank you so much! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Thank you for your video. I have been a weight lifter for over 30 years. I've always had a bit of pain in my elbows and shoulders when I first start lifting after taking some time off. This time the pain in the elbows didn't go away. I've taken a few months off, but with no stretching or strengthening, like in your video. The pain is zero when I'm not using my arm, but can feel it even if I wash my hair. If I list weights I can certain feel it. It was very tender to touch, but now is about a 4 to touch. My question is can I go into the stretching/strengthening phase right away? I can feel it if I turn my wrist facing out and lean back. I don't feel much with the ball though. With the weights using your technique with 5lbs, I can feel the golfers elbow...doesn't really hurt, but I feel it. Like it's letting me know if I do more it might hurt. What would you recommend from this point? Thank you!
Hello! You explained exactly what I am going through currently. Did you ever find a solution to fix your pain?
Same need update
This is the most comprehensive explanation, thanks for sharing.
Hi Simon,
You're most welcome! Glad to hear the video was helpful. Best wishes, Ashley.
Hi, I got a complex injury in my elbow which gave me tendonitis, bursitis and cubital tunnel. It is quite interesting to see how much the exercises overlap for all of these issues. Thank you for the video, it explained the issue very nicely.
You're absolutely welcome! I'm glad to hear you appreciate the content and flow of information. Please let me know how it goes with the exercises. Best wishes, Ashley.
@@PrecisionWellbeing I have been doing physical therapy for almost 9 weeks and I'm currently on the Strengthening phase. I am doing exercises similar to what you have shown. My cubital tunnel and bursitis has calmed down. Tendonitis might take a few more weeks.
@@rakshittikoo2472 do you have an update? Is your elbow good now?
@@rakshittikoo2472 has the cubital tunnel resolved? I also have golfer's elbow and cubital tunnel....in both arms.
Easily the best explanation of the cause of the problem and systematic treatment. Thank you very much. I seem to get this using the indoor rowing machine.
Thank You So Much. Glad you understood and learnt more about golfers elbow. Do let me know how the exercises go. Best Wishes, Ashley.
Great video, well structured plan, thank you! My only questions is that can I continue swimming and/or exercising, if it is not too painful for the elbow? Or should I refrain from using my elbow all together, maybe limit exercising to walks etc? I have been in pain for over a year now, I cannot wait to try out your recommendations, thanks again.
Did this ever work for you?
I woke up today with my tendons in that area INFLAMED after doing RDLs yesterday. I just poked it and my finger bounced off like it was rock hard. Used a lacrosse ball and they loosened right up. I'm going to start the light strength training at the end of this week and cut all my weight back in the gym for the next 4-8 weeks. SUPER helpful video and hopefully you've solved my elbow and forearm pains :)
thanks for the video! im pretty depressed cuz i used to do a lot of workout where my elbow was involved. now it hurts a lot and i hope i can get better soon. question: do you recommend any tool to immobilize the zone? or any cream?
greetings from chile
Excellent presentation.
Thank you so much! I am glad to hear that you like the video. I hope that it has been helpful. Best wishes, Ashley.
Thanks! Best video I've seen on the topic. I'm in the 1st Phase. Today when golfing it was by far the worse pain and have now started to ice area and realized I cannot golf until this is healed. (getting worse). I'm just icing it now and will start stretching when pain subsides.
Appreciate this!
Hi Scott,
You're absolutely welcome! I'm glad to hear the video was helpful. Please keep me posted on your progress. Wishing you a speedy recovery! Best wishes, Ashley.
Thanks!
You are most welcome Milton. Best wishes, Ashley.
Hello there, thank you for this video and explaining. Really helpful, i have been experiencing the exact pain you are describing in this video. I am very active in the gym and do a lot of weight lifting and for the past month or so, this pain has been effecting my workouts. Certain workouts especially, like pull ups, rows and even bicep curls. I took 8-10 days off and the pain has reduced but started working out again for the past 4-5 days after my rest and it’s starting to come back. Today i could not finish my bie workout as it was quite painful. But when i rest, it’s not that painful.
My question to you sir, is if i do these stretches will help even if I continue to workout 6 days a week? Or will working out effect my recovery?
Really appreciate your efforts and time and looking forward to be hearing from you.
I am in the same position. I boulder and exercise in the gym and I already injured the tendon 2 time and waited for a week each time. Sould I completely stop arms workout ( and bouldering completely ) and just do rehab for 4/6 weeks before starting again?
I’m going through this right now. Hurts like hell from time to time.
Same here im thining of taking bpc 157
me too damn
I am so glad to have come across this video.
Great explanation: Starting with the anatomy, then moving to various treatments and strength building.
I already feel the difference.
Thank you!
I subscribed and liked it, planning to share.
PS. I also experiencing shoulder pain on the same golfer’s elbow. Hope you do a video on this issue; wonder if they are related?!?
Hi. I am glad the video was able to shed light on your golfers elbow. Do let me know how it goes. Below are some links to videos on shoulder pain. Best wishes, Ashley.
ruclips.net/video/DzSwJHdP8ek/видео.html
ruclips.net/video/B4UYaumLy90/видео.html
ruclips.net/video/1U_ctTDiflU/видео.html
ruclips.net/video/J-s1rIUNsOA/видео.html
ruclips.net/video/g5k2hMi7lZA/видео.html
ruclips.net/video/OtXGIZR_dWE/видео.html
Thanks
Thank you so much for your Super Thanks, I really appreciate it! I hope the video helped. Best wishes, Ashley.
What if the inflamation has lasted about 3 weeks and i still can't bend my ellbow to reach my face? I ve been taking antinflamatory meds 2 times a day..
May have to be really careful.. I have had some success with icing to reduce inflammation. Then I relax it a while before putting on Deep Blue Rub.
All ok now?
Very useful information.Thank-you. Going to work on it. Very painful for nearly 3 months now
You are welcome! Glad to hear the video was informative. Best wishes, Ashley.
Elon Musk can be a physiotherapist too🤣🤭🤭
Haha 🤣 I hope it helped. Best wishes, Ashley.
Best description on this topic. I have a minor case of golfers elbow but from bartending. I teach yoga and I find push-ups super challenging now. I’m ready to find healing so I can get back to doing what I love
Best golfer elbow pain video I have ever seen, excellent, thanks you very much!
You're most welcome Adrian! I hope it helped. Best wishes, Ashley.
Thank you. I greatly appreciate the anatomy and physiology overview. I'm new to this injury and found the breakdown to three phases helpful. I have no idea how the injury occurred but the pain appeared one day, level 4 or 5. The MD recommended PT and mentioned that this could turn chronic. I believe strongly in rehab via PT as it's helped me with various injuries. I will keep watching, stretching, and hoping for more comfortable days!
Thank you. I’ve made all the mistakes you talk about.. will start again slowly, thanks got the explanations and warnings
You are most welcome. I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Thankyou for your sharing about this.... i play badminton and had pain like "golfer's elbow". and I tried the movement that you suggest... Thankyou
You're absolutely welcome Franc. I'm so happy the video was of assistance to you. Please keep me posted on your progress. Best wishes, Ashley.
Now im cure, after i do what you suggest... Thankyou verymuch... its take time to fully cured..
I'm glad I came across your Great video. Very informative. I'm a Automotive technician and go to the gym, I began developing this pain as it gradually got worse. It's taken long to heal but with these amazing stretches, it has improved my overall results drastically. Thank you.
I am glad to hear that you liked the video and that the stretches have been helpful. Best wishes, Ashley.