How to massage your tennis elbow pain my Physio SA Adelaide Mt Barker Physiotherapist
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- Опубликовано: 10 янв 2016
- Tennis elbow (or lateral epicondylitis) is pain on the outside of your elbow where the forearm muscles join onto the elbow. It can cause pain with gripping activities, typing or carrying.
Ellie, a remedial massage and sports therapist, explains what tennis elbow is, its causes and then the best advice on how to effectively self massage the elbow and forearm muscles. Ellie will teach you how to do four different massage techniques that you can use to relieve your tennis elbow pain. These include: myofascial release (twisting, rolling and squeezing), trigger point therapy, and cross friction fiber massage.
Tennis elbow is usually an overuse problem. Over a prolonged period the stress on the elbow and its extensor tendons builds up until symptoms appear. Tennis elbow can take many months to settle even with treatment and the right exercises. Cortisone injections usually only give some temporary relief. See our other videos on the best tennis elbow exercises to do.
www.myphysiosa.com.au 
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I have been in considerable pain and discomfort for nearly 6 weeks. I have viewed many other RUclips videos similar target area as this. I am grateful to share that this is by far the best, safest, most comfortable and has provided immediate improvement ... more than all other videos! Thank you so much!
That’s so great to hear. Thanks for letting us know it helped. Awesome
@@MyphysiosaAuAdelaide Interesting the post by the gentleman above. I have about six elbow issue videos bookmarked, but on the occasion that it flares up (I play acoustic guitar so lots of repetitive motion)...... I go straight back to your video. When you say do something for a few mins I just pause the video and follow your advice. Great job. And thanks for keeping it so direct and clear as others have said.
@@drewsacks thanks for sharing, it’s great to hear it helps you.
hey how r u now sur, i ve been in pain for same amount of time like you any imporvement i started to give up i am feelin that hte healing process is so loong
@@jemo1574it can take 2 years, I’ve had it twice
Very to the point. No music, no ego! Loved it. Will watch and use everyday. Thanks.
Russell Lederman Thanks!
Ditto. A professional, brief, to the point, helpful lesson. From way over on the east coast of the US, THANK you!
Thanks for the invite yeerw has to do
myPhysioSA Payneham was the
Hi can you give me your whatsapp number please
A tip to anyone reading this: Upperback and shoulder stretches & massages are also incredibly effective for tennis elbow recovery and prevention.
Actually I have had shoulder pain after tennis elbow so I will give your suggestion a try
Question 😊
This video is a life saver. I was about to quit my job because my hands would go numb. Thank you.
Thanks! So good to hear that it helped you 👍
OMG felt the difference immediately after one massage. Thank you.
You tube is great I live in Massachusetts and I'm being helped by a professional in Australia.
Yep, amazing how global the world now is. We are lucky! Best of luck with your elbow David
So am I.
Rhode Island here, same reaction. Big Thank you.
My arm/elbow has been hurting for months and I did these exercises twice yesterday and it already feels better, Thank you SOOO much!
omg!! I want to hug you right now! I've been in horrible pain for weeks and this helped x1000.
This is so worth the watch. Amazingly I found a release from tension straightaway. Thanks so much for sharing. Ellie has the most beautiful eyes too.
I have suffered mild tennis elbow for a few weeks, saw this video, did the physio a few times over the past two days and the pain has almost completely gone. Wonderful. Clear, concise and easy to follow, no waffle, no nonsense. Thank you.
Carreza Mae Uzema Thanks! Happy I could help.
Thank you for your video. I have been following your technique for a few days and my arm is feeling much better.
Very much appreciate this video. I’ve felt great improvements over the last 7-10 days. The “elbow up on the table” worked wonders!
What a relief, worked like magic.
Thanks a million
This is really brilliant, Im struggling with this pain due to badminton and this is the most helpful video that reduced my pain. Cant wait to start playing again
Very helpful..to the point, easy and looking humble. She must be a great person to her friends and family. Thanks for the video.
Wow! Great video. I was just diagnosed with tennis elbow and my doctor has me going physical therapy in a week. Your video gave me great relief immediately! Thanks for the help this will get me thru the week.
My tennis elbow just go away instantly after following your video. Its a miracle.
Really great examples thanks for that. I have tried so many other stretches and remedies and none helped. After doing this for 10 minutes I have less pain, more movement and my wrist cracked 4 times while releasing! Cheers
very helpful. I have been in pain for last 3 weeks and with the first attempt, i am feeling so much better. Really appreciate for creating the video
Thank you very much. I have been fighting tennis elbow for years and this is really a beautiful video
Great video! Thanks so much for doing the exercises slowly and explaining them well.
Ralph Caffery thanks!
So helpful! You rock-thank you for sharing!!❤❤
Queen. I thank you for this. I have relief. Feels better. Movement has improved.
Great video, really helped relieve my tennis elbow. Her voice has an ASMR quality as well, which was really relaxing.
This totally helped!! I've been dealing with this pain for a few months now and I feel better right now after following your directions than I have in forever. Thanks!!
Hi Mandi, Thats great, thx for nice words. I hope the pain stays away for you! David myPhysioSA
Hi dear i m from India. I am suffering from this pain from last six months. Ihave started as you described and it is working now will do at regular intervals. Thanks a lot for your kind help. I am grateful to you. God bless you dear stay blessed.
Jasmine Kaur Chauhan i am also from India, and i have a tennis elbow pain.
Thank you Ali.... your massage approach works wonders!
By far the best video I've found on tennis elbow! Instant relief. Wish I'd found this weeks ago.
Thanks, hope it helps you!
As an ICU nurse, I over use by gripping & twisting. These techniques are amazing. Instant relief, thank you so much!
Thanks, glad to be of help 👍
Got tennis elbow and in pain been to physio she gave one exercise which was useless. I have just done yours - the one with bent elbow and pressure then the following one both absolutely brilliant - thanks so much will be doing them and hopefully get rid of it - thank you
Thank you for this video. I've developed pain from using tools and this video has helped releive the pain.
Thanks I've just had a go at this and will keep you posted I will try and do it more tomorrow as well.🇬🇧👍
You're an Angel - thanks you so much!! This has really helped me. I'm booked in to have steroid injections but I might cancel my appointment now! Thanks again!
This was really helpful - thank you!!
This is fantastic. So helpful at relieving the pain even after one short session!
Awesome!
The last massage was the best! thank you.
Great video - I have had pain there for over a year - and this is certainly helping
Did it ever get better?
Thank you for posting this! I used the methods you describe throughout the day yesterday and my elbow feels so much better. It's unbelievable how much it's improved. I used the trigger point method supinating and pronating the wrist and the cross friction fiber mostly.
That's great, thanks
Thank you I've looked for a good workout and massage. This had been great for me.🥰🤗
Excellent video! Thank you so much. It helped me relieve my pain.
Thank you..... this makes so much sense. I'll give it a try.
Thanks, this helped a lot. I've been having some bad tennis elbow from playing guitar - this immediately helped my pain level.
Guitar for me too
@@nickmiller1226 buying a forearm support strap and using it while playing helped me a lot. Also stretching and rest and looser grip on my pick. It took a while but my elbow is good again.
You are an amazing trainer , your physiotherpay is the best one among all the You tube physio tutorial ,thanks
Thanks!
Thank you for these massages. I have done a lot of searching for help with elbow and forearm pain. I'm going to stick with this series for a while and see what happens. So quick, so specific, and so ouch (I guess that's to be expected at first).
Thank you very much for putting this video online. I've had tennis elbow during Covid-19 lockdown so I couldn't see anyone and following your video every day for a few weeks has completely cleared it up.
Same here. Had it a few years ago and did these massages for a month along with stretching exercises. They definitely helped. People who get this hope for a magic bullet and quick results. The area does not get much blood and that is why it takes forever to recover. Do these exercises for several weeks. I had some massage gel which made them more comfortable. I am only here now because I looked for this video for someone else.
@@imateapot51 I am so pleased to see that you were able to use these alongside strengthening exercises and see results as that's what I was planning on doing!
The cutest instructions I have seen on youtube :o)
There are several components to ways to treat tennis elbow. One place I found which successfully combines these is the Freds Elbow Helper (check it out on google) without a doubt the most incredible blueprint that I've seen. look at all the incredible information .
Excellent! I felt some relief right on the first session. Thank you very much for posting this.
Awesome
Thank you so much . Your Massage techniques are amazing. I hope I can back to the gym soon.
After months, to the point when I was starting to forget the pain, I realized that it's because there's no more pain on my elbow! It's healed! It did take a lot of patience and 'let go". I did the massage especially when I felt the pain. It took 9 months for me to heal my tennis elbow. Thank you so so much for your helpful video 👍
Awesome, thanks for letting me know that it helped 👍
THIS IS awesome thank you !
This is the best I've seen on tennis elbow. Really done well. It doesn't hurt that you're beautiful. Thanks!
I wish I found this a month ago. Direct and to the point and not trying to sell anything. Thank you, Cheers from Canada.
Dan Ingles thanks!
SO helpful. Pain was alleviated immediately. Thank you!
Awesome!
Same Mines in so much pain like went to gym 2 days ago and it’s really sore and this doesn’t help
Been having tennis elbow for more the three months already. Today is the third day since I started practicing your massage techniques. I definetly feel better now and will continue with the massage. Thank you very much, Ellie!!! :)
Yasen G Thx!
Hey Yasen I know it's been 5 years but I saw that you are still active, how did it go? :) Thanks for info c:
My elbow was hurting from doing push ups this really helps a lot and now I can go do my push ups again thx.
Thank you, I’ve watched various videos and looked up lots of exercises since realising I have this, this is the only one where I felt things were happening, especially with the trigger points, amazing! Finally I'm feeling hopeful that I can take control and fix this
That’s great it’s helping you, glad to be of help. Keep it going
Love this lady...
Will try today , thank you
This is the BEST massage therapy I’ve tried! It’s working! I feel tremendous relief after each therapy. Thank you soooo much!
Happy to help!
This was very helpful and lovely demonstrated. Thanks a lot!
Thank you so much for the help you're amazing 🙏❤️
liala lia thanks!
Fantastic video! I've suffered with pain for about a month then a couple of days ago I watched this video & did the exercises. I feel better already. Amazing!
C.L. Illsley that’s great! Thx for letting us know.
Thank you for a very clear, helpful video. It was easy to understand & follow.
Thanks Alan!
Really great video, thx love!
Your video is amazing !.. My elbow was hurting from playing tennis since December. Tried pain relievers for a couple of weeks, elbow braces, and rest. I watched your video and did some of the exercises 5 times a day for about 4 days with resting and there has been considerable pain reduction with each day. I have passed on this link to a number of people playing tennis with elbow pains. Thanks a lot!.
Thanks for the great feedback Peter, much appreciated David myPhysioSA
I have spent months researching ways to treat tennis elbow and found a great website at Freds Elbow Helper (look it up on google)
I have spent months investigating ways to treat tennis elbow and found a great resource at Trevs Remedy Tactic (look it up on google)
Peter William hi everyone ,if anyone else trying to find out best tennis elbow therapy try Secret Elbow Tactics (do a google search ) ? Ive heard some super things about it and my mate got amazing success with it.
Lovely Video! Forgive me for chiming in, I am interested in your initial thoughts. Have you tried - Parlandealey Flexible Elbow Process (do a search on google)? It is a good one of a kind product for learning how to cure tennis elbow without the hard work. Ive heard some interesting things about it and my work buddy at very last got amazing success with it.
This is a great video with instructions that are easy to follow! These techniques really seem to be working for me. Thank you so much!
Thanks for letting us know. Great to hear it’s helped you 👍
This was really helpful. Well explained and simple to do. Brought immediate and sustained relief.
Freddie Ayres thanks. Best of luck with your elbow
Great video, thanks so much had tennis elbow for 7 weeks now, can barley lift anything and this is helping (gym injury)
gibel l did it work and are you back at the gym yet?
Yours is the first video I've found that gives a clear demonstration of how to effectively perform these massage techniques on one's own arm. I'm a hairy guy and I feel like some oil or lubricant is needed for the deep pressure parts. Is that ok?
you are right
Works 1000%,, especially the pressure point,, relieved my pain within seconds wow! Thankyou so much xxx
Happy to help!
Fantastic, thank you! After doing these techniques, the pain in my elbow was drastically eased! I will be coming back to this regularly!!
Carole Carter that’s awesome! Thanks for letting us know.
Great Video! Please do one for the shoulders
Hi, I have tried this massage technique and it really helps.
Can you clarify my question please?
I have tennis elbow on both of my arms. Is it still ok to put pressure on one arm while massaging another arm? Thanks in advance. I am really struggling with this pain especially on my right arm. I am addicted to my phone, Is this one other reason for my elbow pain? Thanks
Hi, Its fine as long as you dont aggravate the arm doing the massage. See how it goes. If it does cause an issue, then maybe teach a friend/family member how to do it for you. All the best David
I also have tennis elbow (and I think Golfer's elbow) in both arms. For the cross fiction section, can I use a tennis ball?
Luke Samuel Yes, go for it!
I was wondering the same thing.. I have it MILDLY in my left arm, but more severe in my right. I'm going to practice this method. So far it feels a little better, but I just started this therapy.
Great video! Thank you so much. I feel like it helped me after one session.
Thanks Ellie - following your video gave me improvement in my elbow within 24 hours. really helpful.
Scott Kilvington That’s great Scott. Thanks for the feedback!
Im not expert and i dont profess to be. But as i understand it, if you have pains in the forearm or tennis elbow as its known, its usually because of tightness in the shoulder of the same arm. The shoulder needs to be worked on the front and the back in order to help to relieve pressure on the lower forearm. Massaging the lower forearm is not enough on its own to fix the problem The problem lies, in the shoulder. The lower forearm is over compensating for tightness in the shoulder muscles.
Great comment. Yes, there can be multiple other contributing factors to tennis elbow, including the shoulder and scapular muscles, nerve tension, neck, flexor forearm muscles etc. All these were outside of the scope of this short video. It can be quite complicated and if trying the massage techniques isnt improving or fixing your tennis elbow then you need to get it checked by a professional who can check everything over. Cheers David
here's several ideas concerning treating tennis elbow naturally
try ice packs on the affected region
consuming celery can help
try omega-3 supplements
try a hot potato pack to reduce pain
(I learned these and why they work from Trevs Remedy Tactic website )
Er... no. If you have lateral epicondylitis, you typically have a tear of the extensor tendon just outside of the LE (on your forearm). No amount of treatment to your shoulder is going to help rejuvenate a torn tendon in your forearm. It is possible that the torn tendon was caused *partially* as a pathology of a problem further up your arm/shoulder/back, which is where preventative treatment on those areas might be useful; but by the time you have developed tennis elbow it's too late. I would also say that tennis elbow is rarely, rather than commonly caused by problems with your shoulder. It's typically an overuse injury of the extensor muscles in your forearm and develops slowly over time. So you might be a labourer or a rockclimber and as you consistently overwork the extensor muscles the extensor tendon (which binds to the extensor muscles) starts to fray & break down. Tendons grow *very* slowly, so a small amount of damage done over a period of time requires a much longer period of time to heal (think 18 months); which is why Ellie points out that your goal is to have the rate of repair being greater than the rate of use. In fact it is precisely the failure of that goal which causes lateral epicondylitis; you use it too much with too little rest, and the tendon slowly but surely breaks down until you have tennis elbow.
Tendinitis takes a long time to heal because tendons do not get much blood flow. I teach tennis and I have tennis elbow on my non dominant arm and it was from using a chainsaw on a few fallen trees in my yard. I am trying the massages and stretches I saw in this video. I hope it works. My one hand backhand blows. I am an American and I love her accent. I will post again in a few weeks if they help.
@@imateapot51 did it help
This works so well and you explain it in such an easy to understand way. Thank you.
Thanks, I hope it helps you!
This has been such a help, and after one week it's already 80% better , thankyou so much
That’s great. Thanks for letting me know
Thank you so much. I like woodwork but this pain really put me off. Thanks for this video. Great work!!
very simple and wonderful ,amazing its works immediately.
Professional, informative and concise, as well as easy to understand and implement, I live in the UK and row for a sport , elbow tendinitis has been a real hindrance lately, this video is really useful, thanks!
Will Gray Thanks!!
This short video has helped me significantly. Very well done. Thank you!
scott cartier Awesome! Thx
I got immediate relief from your exercises. I've had pain since the pandemic started due to long hours on my computer and mouse. Thank you.
Thanks. Happy to help!
Good simple techniques , it’s helping me. Merci! from Quebec, Canada
Thanks for this great video...im suffering T.E.P for over two months...i will do try this massage therapy for my self...
Thank you! I like your presentation: clear and succinct. Not so many intro or blah, blahs 😘
I'm am so grateful for you video. I have been in pain for months and i can already feel a bit of relief. thank you so much.
That great to hear. Thanks!
Your massage therapy demo is fantastic. It's really helpful. Thanks a lot.
God bless you. 🙏🙏
Thanks, happy to help
Watched half a dozen stretching videos and then found this one focused on massaging the problem area. Thank you for explaining the cause and detailing a remedy!
Sunny Taylor thanks 👍
Excellent with no gimmicks.
Had tennis elbow for 8 yrs !! The chinese burns massage was the thing that really helped
Excellent video, many thanks for putting this together...
This was amazing thank you so much I feel an instant relief. Very well delivered God bless u!
S dhillon Thanks, happy to help!
This is brilliant. Many thanks. From Sweden. (Lived in Melbourne for 4 years and felt good to hear the accent once again!)
johnlovenhill1 Thanks for your awesome feedback. Glad we could help. 👍
This is fantastic! I have TE in both elbows from drumming and doing this massage once a day after 5 minutes of icing is finally alleviating the pain. I hope next to be able to get to doing forearm/wrist strengthening exercises after the pain goes away. Many thanks for your work here.
Bermuda Triangle Service thanks!
I got tennis elbow for the first time from poor forehand topspin and serve mechanics. Of all the tennis elbow therapies I've seen and tried from online sources this one has been the most effective for me. Back to the courts now with better mechanics to avoid ever having tennis elbow again. Thank you.
Hello from the States , I followed your instructions and I immediately felt relief ! thanks and God bless.
JohnW Awesome, thanks for the feedback!
Ms Barker this is an excellent tip! I have been in pain all morning with this tennis elbow even after taking pain killers, but I felt a relief immediately after following your massage steps. Thank you so so much.
Sandra Perrang Thanks!
Really good. I've tried a number of RUclips videos that I didn't know exactly where to press, but this is very clear. Thanks a lot :)
oldrossco Thanks. Hope it helps you!
Very good tutorial. Thank you!