I just want to let you know your video really helped me cure my golfers elbow. I would recommend these exercises to anyone suffering the same! Thank you and sending lot of gym blessings your way!
Wow, thank you Jamshed. We really appreciate your feedback. This has been a very popular video so we're building a great new program to compliment it. Stay tuned. Good vibes sent back :)
Do them step by step and use discomfort as a guide. Don't push beyond a 4 out of 10 in discomfort. If you hurt the next day doing nothing, you've taken it too far.
This video is the real deal guys! Been dealing with golfers elbow for 2+ years without significant changes until I found that video. Took me about 3-4 months to heal but now I‘m back to heavy strength training! You inspired me to become a fitness trainer myself and study physical therapy, so I can help others as well! Great work!
TheMREREZ Sorry for the late response my guy. I don‘t necessarily think that you need to split the progress up into too many phases. Just make sure that you properly stretch your forearms, especially by using that ring stretch as shown in the video. If you don‘t have access to rings, just hang from a bar STANDING (not all your bodyweight) and internally rotate your shoulder. Should do the same thing. Then stick to the exercises shown in the video, except for wrist curls/extensions. They didnt do much for me at least.
I am so thankful that I stumbled on this video 5 months ago. I had such a bad case for TWO YEARS. I couldn't do curls or rows or pull ups or any pulling. I followed the phases, and it's cured. I'm back to my old self and just so happy!!
1. Eliminate the Cause 2. Increase wrist flexibility/conditioning (maybe with: Active Release Technique) 3. Supination to pronation training (15 per side) 4. Flexion and extension with low weight 1-3kg 5. Grip training 6. Bodyweight gripping with different forearms angles (rings) 7. Strength exercises that support grip training
This is really helpful. 30 years of kickboxing and now more weight training (40 years old) has brought golfers elbow on again for both arms. Going to try all of these every day and fingers crossed. Thank you
This is a great comprehensive video. I have been dealing with elbow pain for about 8 months now. It will not go away. I've been doing some stretching, forearm strengthening exercises and avoiding exercises that cause pain. But, it will not go away. I have pain right now in both elbows, but one is painful on the inside and outside of the elbow. I only lift weights 2 days a week. What step should I start on?
Eliminate anything that is causing you pain. Work on lowering inflammation through good diet. Search for anti inflammation diet tips. This will help. Start from step 1.
Great video, one of the best out here. I also massage my elbow and use a Push-brace plus medical tape to increase bloodflow. Can also use binaural beats music for tendon healing. Some Wim Hoff breathing to increase oxygen for healing and visualisation technique of the healing process. I think I've got myself a new hobby now. This is probably gonna take 6 to 12 months to heal. Man that sucks.
Hi have you done this programme? Did it work well? I feel awful not being able to train any upper body can't even open a jar of tea. Please let me know
Hi I saw your video I liked it a lot I have a problem in the Golf Elbow elbow for a year, I can't go to the gym that I like so much. I have increased my weight I have tried by doctors but I cannot pass. What do you suggest me? What workouts should I screw for in the gym?
hey man, best thing to do would be to watch all our videos of golfers elbow and follow the recommendations. You need to keep training but you need to do the right type of training :)
Thank you Unity Gym, it works!!! Doing it step by step, it works very very good, I dont reach the pain anymore, while it is still there and with every day its getting better. I had this problem for 6 years. Guys try.
Regarding step 1, eliminating the cause of the pain and letting it settle down, about how long does it take for the tendons to settle down so that I can move into the stretching and strengthening exercises? Unfortunately I work a manual labor job that seems to aggravate the condition and I don't know how I can heal my golfers elbow without quitting my job all together. What do you recommend for people with golfers elbow who work manual labor?
Hey NoLa … thanks for connecting. That's a tough question. You'll need to find ways to continue your work and minimise abuse to the inflamed muscles, tendons etc. You may find relief by altering the angle you use your hands … different grip angles may not aggravate the area. Also, try not to take the level of fatigue and discomfort beyond a 4/10 … this is actually more effective in rehabbing the tendons than no stimulus at all. You'll know if you've taken it too far if it hurts without use the following day … This video is actually quite old and we've created more updated content on the topic. Check them out here: 1. Golfers Elbow | How To Start Rehabbing Pain Properly For Beginners … ruclips.net/video/xUQyRfJg6UI/видео.html 2. Golfers Elbow - How To Treat Yourself With Effective Self Massage … ruclips.net/video/0dKw1SUvIFA/видео.html Let us know how you go.
Thanks you so much this is awesome tip. I play lot of tennis and do lots of wrist actions. Is there way you can put some stretching videos for wrist and knee? Thanks in advance..
Thank you for replying. Could you please give me examples of mobility exercises? I feel very less pain now and have been doing push ups without any pain. can I start working out in the gym with light weights? thank you again.
I have this from work and being on a keyboard. I cannot quit work of course. Do you have any setup suggestions that can minimize stress on the Golfer's Elbow while on a computer?
Yani, I've had golfer's elbow for 6 months. My first 7 step routine was great! As a martial arts junky, I've been warming up my wrists for years, but that is the most extensive routine I've seen. A couple of detailed questions regarding the pinch gripping. 1) How much weight should I start with? 2) Trying to improvise and save money, I thought a simple 1.1 kilo or 2.3k circular weight might work. I can then hang additional 1.1k weights through the hole in the center. One difference I can tell is that I can only grip on the edge of the weight which is about 1/2' long toward the center, not as long as the plate you show. Does that matter? 3) Do you think the thickness of the plate matters? How thick is the plate on the grip that you use? The 1 kilo weight is 7/16" thick, while the 2.3k weight is thicker at 5/8". 4) Do the shapes of the weights matter? Conceptually I don't get that they would, only the amount of weight, right? Thanks again!
awesome video, clear and to the point. I just want to say that i cant even turn my wrists around (inverse wrist) and apply pressure to it, like for example 03:12 . This is extremely hard and I can only do it if I cheat and move my hand closer to my body and I can not do it with both hands simultaneously which just goes to show the problems I have with wrist flexibility that are now hurting my elbows when weight lifting. I was going to ask how much time should i take for each step but I already saw you replied down below. Guess I'll stick to step one for a long while, until I can at least perform the step correctly and I gain more mobility in my wrists.
Hi Boyan, yes, be patient, a little bit every day with progressive overload will lead to big improvements down the track. But everyone is different, has different starting points etc. So it's hard to judge how long it takes. Good luck.
Thank you for creating this detailed guide, you have restored my faith in overcoming a bad case of tennis elnow from years of boxing. What is the average/minimum amount of time I should be spending on each phase? I'm thinking a week?
@@UnityGymOnline Does that mean 6 phases = 36 total weeks = 9 months give or take? Could i do phase 2 to 5 all at the same time? And leave Phase 6 - Deadhangs, deadlifts, etc for later on??
hi love the video. i have had golfer elbow for a while now and I've stopped the main cause. i just thought id never back back into the gym until i saw your video. inspiring. quick question. would you do all the stage from day one. or would you add the next stage as you progressed over weeks. Thanks again
Thank you Munzir, we appreciate that. Just to be clear, are you asking … start at the beginning with the mobility so long as you're pain free. Then progress after 2 weeks or so to the wrist isolation movements. Depending on the severity of the injury, you may need to start doing eccentric only on the isolated movements …
A couple of things you might want to mention. I actually perform a lot of the movements here but the thing that really solved my elbow issues were reverse curls and crush gripping with C of Cs. The balance of your movements came after I built a really good foundation.
Thanks Paul, we appreciate your support and feedback mate. I love Newie … would open a gym there in a heartbeat mate! Maybe something we can look at in the future. You can help by continuing to send the love and also sharing our stuff! Have a great Chrissy break mate.
Fantastic video, BUT I was left wondering one crucial factor: how much time between each phase? Do you do all of this in the same workout in the same day?? Or do you progress on a daily basis (Monday, Step 1, Tuesday Step 2, etc)? Or do you work up slowly and do one step per week before progressing to the next step?? Thanks you and greetings from Los Angeles, California.
Hi Philosopherous, Usually i'd spend a few weeks on each phase before progressing as each phase does increase in intensity. This is particularly important initially, as a new tendonitis is easily re aggravated. After identifying the cause of the overuse injury and illuminating it, wait a few weeks, so the tissue remodelling starts to occur naturally. Then progress to the floor stretching (mobility) routine if theres no discomfort. When you're feeling like there has been a good improvement in mobility, pain free, progress to the isolated strength movements. Usually a week or two, doing the movements 2 to three times per week is ok.
Hi Ben, Usually 3 to 4 weeks on each step, but it will depend on how many times you perform the movements. If you are doing it everyday, then you should be ok to progress sooner. Good luck
Appreciate the video, it was very informative! Best tendonitis guide I've seen yet. I currently have golfer's elbow and the physiotherapist I went to utilised shockwave therapy on my tendon. Just wondering if you had ever seen this sort of therapy, if so how effective do you think it is?
hello dave ive seen this therapy before they put some jel rub it and start with a machine like a gun ... pain goes away but in my case as soon as i hit the gym again ... the pain returned
Hey guys just finished watching both of your videos on golfers elbow treatment as always I love your vids, so clear and informative! I've had golfers elbow for 3 months now and based on your vids I've missed so many steps which is probably why it's not recovering as fast as it probably should. I have 2 questions; Q1. In each rehab session along with doing the mobility would you recommend massaging with a barbell/ball and flossing before I start the strength work? Q2. With the strength work do you do steps 3-5 in the same session or progress from 3-5 or just pick one or two of the 3 movements per session?
Hey Basil, thanks for connecting. Have you see video one yet? ruclips.net/video/xUQyRfJg6UI/видео.html We go through the best entry point to rehab and critical theory principles. We actually posted this video after the other two because we felt we needed to bridge the gap between injury diagnosis and rehab exercise. In regards to your questions: Q1) Massage and flossing is ok. Stretching is not recommended initially because the micro tears reopen. Q2) Programming comes down to the individual. We're only giving a progressive example of movementz that will help. The actual periodised program with loading variables needs to be specific to your personal needs.
Stretching is a tricky one with golfers elbow. This is an old video, I've learned SO much more about golfers elbow since making this. I recommend watching this video ruclips.net/video/VTrGVuDSGG8/видео.html And get the golfers elbow rehab blueprint unitygym.activehosted.com/f/57
I had golfer's elbow on my left side and golfer's AND tennis elbow on my right side after stupidly going through a month program where I attempted to do 100 weighted pull ups with a 45 pound weight everyday 😂. Now I just stick to 2 back days every week. And warm up my elbows before any pulling or triceps workout. Been working out for me for years now
I am dead serious; I am a rock climbing and had this problem, the elbow pain, for a long time. Nevertheless, your exercises are the only ones that fixed it. salute man.
awesome vid, I have been suffering for 17 months now stopped everything and been working at for 2 months now. I am wondering once your healed, how often do you go through this routine?
Thanks for the great feedback David. we continue doing wrist and hand condition every day. Your hands and wrists need to progress in strength in alignment with the rest of your body.
Hey guys. Did I understad right - do I have to be pain free in order to start step 2 (mobility). If yes then I do not know how to achive that. I stopped training, I'm trying to avoid all the movments which initiate the pain but the pain is still there in some of the simples movments of everyday life - which I'm not able to avoid. What can I do if I still have some pain in some of the movments. Can I start step 2 in this situation. Thanks a lot for all your advice - I'm struggling with golfer's elbow for 7 month now
Great post!! I just came back form docs form have cortisone injection which was ok. I'm going to give at least a week before I even start on the wrist mobility and progress from there. Have golfers elbow for over 6 months is killing me hehe, thanks again
hi mate this is a great vid..one of the best..i do weights and my elbows r v sore..im sure im suffering from golferd elbow..ive jus ordered the thera bar also..now i wanted to do ur exercises on the floor as ur man demonstrates but discovered that my wrists are now also v sore n tender..can u help plz? thank u
Hi Shudz, take extra care if you're sore in the wrists. First step is to remove the cause of the pain/injury. When performing this routine little discomfort is quite normal, but it should not increase. Instead, as your wrist build mobility and strength you should experience a decline in the discomfort over time. If not, I would consult a local physiotherapist. Remember, progressively overload. Exercise should take you slightly outside of your comfort zone, but not too far that you sustain a serious injury. Let me know how you go …
Great awareness my friend. Try applying more gentle progressive overload. But you're going to need further regression at this point to properly overcome the issue. Check out our two more recent Golfers elbow videos for help. This video is a little outdated now.
Thank you, it totally depends on the severity of your issue. Usually a few weeks will suffice. But if you're not experiencing any pain the following day, then you might be ready to progress earlier.
Should i massage before or after mobility and strenght exercises? Or should i do ligth foam roll before mobility and strenght exercises ,to loosening de forearm muscles, and at the end a deep tissue massage followed by static streches? I suffer from tennis and golfers elbow (both arms) for 1,3 years ( maybe chronic) due to overtraining with the gym (no deloads). I have been on and off with different type of treatments and i stop doing any kind of activities since then... I lost 10kg of muscle and im tired of living a life with no sports and no activities. This video gave me hope to give one last try. Really good information here step by step. Also now i started taking omega 3, zinc, vitamin c and glucosamin sulphate to acelarate the healing process. Sorry for the long comment and thanks in advance ;)
Hi Pepito, No problems mate. I feel your pain, my brother and I both have suffered serious injury a number of times, including spinal fractures … Although there is no blanket fix as everyone has their own history that lead to the issue, I al 100% confident that you can fix the problem in time, with the right influences. Thank you for your great feedback. I appreciate that. The nutritional will play a big part. You also need to reduce inflammation. I would look into anti-inflammatory foods. Heaps of veggies. Reduce all processed meat. Only fresh, high quality meats. Limit sugar, dairy and gluten etc. Your biggest breakthrough will come from a change in mindset. Hear me out … It sounds like you have a similar history to me, which lead to many of my issues. I spent a disproportionate amount of time in the gym working on strength. My biggest breakthrough came from letting go of the losses and focussing on getting my body supple. All components including mobility, flexibility and strength were needed to rebuild my body from the foundations up. I suggest you work as dedicated as you have been on strength, but keep the primary focus on your mobility. Make that a measure of success. As you're working on getting your body more flexible, you will be healing and remodelling the tissue at the same time. For the remodelling of wrist and forearm tissue, you will need to use harder surfaces. A barbell or kettlebells works well. I will post a new video for you this week. Keep an eye on the channel. :)
Hey man really appreciate the work you do! Has helped me out through out the years a lot. Quick question: How long should one usually wait before advancing to step 2 (increasing flexibility and mobility)?
@@UnityGymOnlineThanks for the reply, really appreciate your insight. Makes sense! What are some good indicators we are looking for when looking to progress to the body weight stuff we see here in step 6 (active mobility) and step 7 (compound lifts like deadlifts)? And when is it safe for me to easy into animal flow type movement where i am doing lizard crawls, bear crawls, and monkey crawls?
how do I know when to move to the next step? when should I start the hangs? should I wait till there is no pain to hang? right now when I hang I feel slight pain.
recent meta-analyses show that the single best isolating movement for recovering from medial tendinopathy would be ECCENTRIC WRIST FLEXOR TRAINING that means the exercise at 8:37 but where you raise the weight up with your other hand (assist the concentric movement), and then control the return (actively do the eccentric part). Not 100 % sure on the biomechanics, but from what i've read, concentric movements activate and train the muscle belly, whereas once the belly has been activate (the muscle shortened), stress relays more to the tendon. I.e. eccentric movements focus on the tendons, concentrics on the actual muscle fiber. that said -- this is obviously a multi-faceted problem which requires a multi-faceted approach. this video is great for stressing that fact. i'm battling this issue myself -- the hardest thing is staying away from my tennis racket until i've made some progress wrt wrist mobility and flexor strenth in the gym.
Hey paucceri you're right. Eccentrics (and even isometrics before them) are extremely effective. The litterature shows that. Honestly, we've learned a ton since making this film and I have been asked to make a new version to illustrate our most recent lessons and techniques. This will primarily involve the use of isometrics and eccentrics prior to this program. Thanks for your comments and support. We appreciate you. Good luck with your recovery. I hope that you're back out slamming home epic back hands soon!
great video...I notice that you don't prescribe any self massage techniques to break up scar tissue...any thoughts on this? if you have this covered in another video I'd love to see
Hey Jack, we're HUGE on self myofascial release. This recent video on shoulder mobility covers the pec minor release. ruclips.net/video/LVN5ZmjSvwE/видео.html And although they're much older now, these videos cover a bit on foam rolling: ruclips.net/video/BTFnJYhsW5o/видео.html ruclips.net/video/-cizNrR39NI/видео.html ruclips.net/video/9Nv0uDqLcT0/видео.html ruclips.net/video/jbPq2VDT3HA/видео.html Now we have a full follow along online flexibility and mobility program that takes a deep dive into this stuff. You can grab a free download here which covers the 7 principles we use that have delivered our best results. bit.ly/theflexibilityblueprint Let us know how you go. And again, thanks for connecting.
Good question Dimitris, because the forearms control grip. Forearms need tio be trained in a veriety of ways to develop true strength and optimal resilience including supination/pronation, flexion/extension, ulnar and radial deviation, grip crushin, grip pinching and finger extending. The the elbows need to be strengthened also … and so on, and so on. Hope that helps my guy.
@@UnityGymOnline Cool thanks. So am I correct in thinking that a weak grip might irritate the tendon and cause golfer's elbow? I always thought I grip a bit too hard generally and thought it could be the cause of the return of my golfer's elbow.
What’s the time period with this rehab? Is it a case of mobilising for a few weeks and then doing the flexion and eccentric exercises for a few weeks and then moving on to the grip work etc. Or do you do these movements in the same session?
You're welcome em96i. I'm not totally clear what you are suggesting. The foor exercises to remodel and strengthen the tissues in your hands and forearms should be done on a hard (solid) and stable surface. That's why we use the floor. I wouldn't suggest using a fit ball.
I pieced together a similar protocol for myself already that has worked. Good to see my research led me to a similar path as this video. But I am going to add some of the things in here I am not doing. This is an great video. And I like the ART mention as well. I have been doing my protocol on all my days I train, and ART/deep massage and stretching on my off days. I am almost completely healed after about 2 months. I also noticed having very tight upper back/shoulders and knotting to be a cause in the issue as well. Sometimes I'll release knots in my back and have almost instant relief in my elbow which slowly started to feel like it was tightening up. Have you noticed anything similar? Thanks again for this information.
Hey Ryan, awesome results brother. Yes, we have had clients report that working higher up on the arm and shoulders had a very good impact on the elbows and forearms. The more you learn about the body, the more we discover that everything is interconnected. Great insights my man. Thank you for sharing! And a BIG thank you for watching and giving feedback. We appreciate that big time.
Great video. How many days per week per step do you go through this routine? Also do you continue to go through previous steps down the line or once you advance to the next step you stop the previous step exercises?
Hi Kegam, Thank you for the feedback. I appreciate that mate. We do this routine every day (Monday to Friday). We also repeat the early steps consistently throughout the year, even when no issues are present. This maintain super healthy mobility and strength in the hands and wrists. We've built this into our mobility warm up that we do at the beginning of every workout. I hope that helps.
Hey man Great video !! I'm doing active release since 1 year now for my two golfer elbow and stop rock climbing 1 year ago ( the cause). My elbow still sensitive. I was wondering if I need to be pain free for step 2 ?I stopped the cause but still with pain. Than you !!
Phillip check out our latest vid, the tissue remodelling hacks will help you. But you should still progress through V1.0 to ensure you build good mobility in the forearms, wrists and hands. ruclips.net/video/0dKw1SUvIFA/видео.html
thanks for this video, as good as another one from Dr Kim, but you guys do ALL the steps for recovery which is great. I work in IT and type A LOT, so I think you hit the nail on the head on this for me. I have BOTH golfers and tennis elbow PLUS distal biceps tendon soreness (probably tendonitis by now). I also have a small tear in my lateral epicondyl and mild medial epciondylitis, in BOTH arms, with my right one being quite severe especially the painful lateral epicondylitis I am suffering from for a month now. It is making normal day to day life IMPOSSIBLE and I have had to stop all workouts, even cardio as changes in my wrist and arm direction would cause pain in my exterior elbow. Wondering if the exercises mentioned above can be used having a small tear that is quite deep inside measuring 2.3 x 2.2 x 2.5 mm. Dr says to just leave it but it has not improved since I last saw him and it is killing me. Thanks in advance @Unity Gym!
@@meteorogames9523 hi mate. In my case I think both were caused by hanging from a bar and try to lift myself up like if I was 30 years younger when I used to bodybuild haha. I also sleep face down and this puts pressure on my elbows. I made some changes to my life and started body building slowly and getting stronger, plus the exercises in this video and then I took several months off and lo and behold, the pain in my elbows and shoulders went away. I still have a tiny bit on the interior of my left elbow, but nowhere near as bad as it used to be. Hope this helps?
@@UnityGymOnline Hello.. zero discomfort during zero stimulation(lying down and doing nothing) right? when I'm actually using my hands and doing stuff there always seems to be pain, that doesn't count right?
hey guys that was great, I wish i could train with you but I live on the other side of Sydney and the commute is a pain... question, if the main reason is typing on the computer, how can i eliminate that? it is a big part of my job...
Wassim, thanks for the kind words mate. We appreciate that. This is a tough questions. Obviously you can't stop typing altogether … try to gently incorporate the mobility movements and if they can be done pain free then slowly and progressively move to the exercises. If there's still problems you might need to look into dragon dictate or some other dictation software to get your hands a rest. Good luck my friend.
Unity Gym Thank you for taking the time to reply... I have actually gave the gym a rest and reduced my work load. With Ice + rest, the elbow is much better now, I will be moving to the second part of your video (the stretching) next week. happy holidays
Hi. I have been suffering with the same problem for 6 months now. I also have hypermobility syndrome and I think that has delayed the healing. I have not been working out for 6 months now. Do you recommend me working out in the gym. I feel I am 80% healed but I am afraid to start working out. Please suggest. Thanks in advance.
Hi Liaquat, start slowly and gauge each session. Use a gentle progressive overload and remember, when you're exercising the muscles will be warm which will raise your pain threshold … meaning you won't feel it during the workout, but once you cool down, it will come back strong. So take it easy … Start with the mobility work if you're pain free and then progress to eccentric flexion extension etc. Avoid heavy movements that require high grip strength for now.
I’ve been dealing with pain in my wrists, hands, elbows, forearms for the past few weeks. I was playing a ton of golf so I assume it’s from that. I have been stretching and massaging them since it started but nothing seems to be helping. Should I rest them completely for a week and then try to start on this program? Thanks!
It's subjective Raphael … you don't want to accede a 4/10 on the pain scale. But it's important to do something. Tendonitis is actually something your better to train through (believe it or not). Check out our interview with physical therapist Phil White here for more info … ruclips.net/video/0gdUkETXsrk/видео.html
Unity Gym yeah but i only have it since 3 weeks and its not very painful, after rest and stretch should i continue to train for exemple neutral grip curl/pull ups or just do the strenghing exercises you re talking about ? Thx again
Raphael, the issue has started from an abusive load. That can be once, or repetition. The curls etc. are most likely the issue … it's recommended that you scale back the intensity whilst you overcome the issue. Nothing is worse than something … but too much is also going to regress you. Watch these two videos for more info: ruclips.net/video/xUQyRfJg6UI/видео.html ruclips.net/video/0gdUkETXsrk/видео.html This will explain what I've talking about. Good luck and let us know how you go.
Unity Gym Its been 1 week now that i rest and dont do anything painful, during this week i stretched my forearms. Last 2 days i also put ice on the elbow. Now, im about to add forearm strengh exercises and exentric curl, then later concentric and increase little by little the intensity am i right ?
When he says eliminate the cause does he mean stop going to the gym all together? Also does he mean a few weeks on each of the strength movements (supination,pronation,squeezing, etc) or all those strength movements in the few weeks in that phase?
Before going even to step one, should there be a total rest period for a month or so? Thank you. I am in Honolulu Hawaii. Noticed the condition about 3 weeks and I lightened up my routines, primarily bodyweight exercises. But now I have stopped altogether since there was no real improvement. The pain is not too bad but can I start on step one now or give it more rest?? I guess I'm sort of asking the same question twice.
James … usually we recommend a rest period. But it really comes down to your ability to work to a perceived rate of discomfort. Many pro athletes begin base level muscle contraction rehab immediately post injury, or surgery. But they have the support and guidance of physiotherapists. Which we highly recommend.
Great question Sam. Eccentric only reps is very good strategy in the early days to bridge the gap between initial treatment and progressive treatment … and something we are now prescribing since filming this program. Now we actually start with isometrics, then progress to eccentrics, then on to this program. Thank you my man. Your question has motivated me to make another video. :)
If you do not feel any pain from the strengthening exercises, does this mean it's ok to do it and that the tissues aren't going to tear from it? Does this also mean there won't be any pain that comes later from it? As it heals, is the pain supposed to slowly subside because my pain just started hurting elsewhere such as my triceps and forearm but it's less pain than the original one felt on the medial epicondyle. Also, do you have a video for tendinitis for the knee?
I've had a mild but irritating wrist pain for years and my elbows sometimes act up too. This is the first helpful advise I've found. Thank you, I will try these out. Just a question: where are you guys from? (To me you sound sort of Australian or Kiwi. Is that a rubbish guess or somewhat close?)
Thank you Aditi. Glad we could help. We really appreciate your feedback and support. You're right, we are in Sydney Australia. Hey, where are you from?
great video, I am wondering after doing step 3 and 4 my elbow was a little sore, is that normal? or should I stop? also i went to physio and they told me to do exercises everyday, I thought that was to much, would it be ok doing every second day? and for the commentators, i seen 2 specialist and they told me ultra sounds and electric therapist were pointless, so save your money on that guys
Btw guys, any type of tendonitis can be also sign of low vitamin C. Also if u r strugling with tendonitis increase vit. C in your diet and it will heal a bit faster. Anyway very good video it helped me alot. Specialy step 2 and 3. Btw on step 5 (grip crushing) its very important to squeeze and RELEASE SLOWLY (like count to 5 when releasing)
Thank you for this, I was feeling pretty hopeless with some recurring injuries that I am dealing with; Golfer's elbow on my right arm and Rotator Cuff/Bicep tendonitis on my left arm. I am about to start your program and feeling hopeful, I completely eliminated the things that aggravate it (Shadow boxing, pull-ups, presses, curls and extensive computer use) and I have rested for a week and feeling better. Now that step 1 is done, how should I approach this? Step 2 every day and then slowly incorporate the rest of the steps? Should it get to a point where I do Step 2,3,4,5,6,7 consecutively in one rehab session? Never start directly with a higher step unless first doing a previous step in the same session? or can they be isolated like step 2 the previous day and then the next step the day after? Thank you for your help and one last question, do you also have a routine for a way to rehab tendonitis in the bicep/rotator cuff? I appreciate you posting this videos, it sucks not being able to work out the way I used to, but I am determined to get this fixed first, however long it takes.
MayoBier keep going, you've got this! Remember, one of the most amazing things about the human body is that we addapt to our environment. But this can also be one of the most frustrating too … obviously, adaptation to a seat and desk is counter productive when we also require our bodies to do dynamic movements such as a punch, pull or press. I think many of us have suffered from this. Unaware that as we log hours and hours in the office chair, we're slowly, but surely adapting to the environment. Worse still. Our brain starts to override neurons that once controlled certain muscles and movement patterns as we learn new skills, software and tasks related to our career/job. The very neurons that once controlled muscles required for shoulder stabilisation, posture and explosive movement. Keep moving buddy, but also remember, that on occasion, we must all take a step backwards to go forwards. Re-learn the basics, rediscover mobility and strength etc. Good luck and keep in touch!
Damn JJ and Tom, I have the exact same issues as you two, except on opposite arms. I’ve been doing a lot of forearm stretches in multiple angles, foam rolling for overall posture, scapula wall slides and pullups. I’m just wondering how you both are recovering
@Luna PRP and stem cell therapy can make it like new. PRP is pretty cheap, stem cells not so much. centenoschultz.com/is-tommy-the-only-solution-for-a-ucl-tear/
I have tennis elbow. Should I start doing the exercises from 2:33, below the intensity where pain starts to appear? I suppose the pain would be a sign of reopening the wounds, right?
I have pain in fhe inside of my elbow from javelin throwing but no gym exercise hurts it only throwing??? And my forearm feels a bit tight throughout the day
Thanks for reaching out … I would recommend chilling on the throwing for a couple of weeks as you really sink your teeth into the rehab. Get some assistance from a remedial therapist to speed things up. Let us know how you go.
No my friend, nothing is almost as bad as too much with tendinopathy. Watch our beginner video where I explain it here. ruclips.net/video/xUQyRfJg6UI/видео.html
In most cases you can move on once there's no discomfort. The general rule is, don't do anything that aggravates the particular area you're rehabbing. Let us know how you go …
These are great but I think I will do the complicated ones after 2 days or so because I am still feeling severe pain in the medial part of my elbow when I stretch my arm. For now I am just doing the wrist curls variations with a 2kg dumbbell.
hi thanks for tips great and the reply......quick question whats the difference between using a theraband and the voodoo bands?.....if you know?cheers again.Shane
Great video!!!! Just a one question, when i get to step 6 should i continue the isolated exercises done in step 2,4 and 5? And if so, how often should i continue to them? Im loving the detailed info in this channel. Keep with the good work!!!
I just want to let you know your video really helped me cure my golfers elbow. I would recommend these exercises to anyone suffering the same! Thank you and sending lot of gym blessings your way!
Wow, thank you Jamshed. We really appreciate your feedback. This has been a very popular video so we're building a great new program to compliment it. Stay tuned. Good vibes sent back :)
I have a question are you supposed to do these steps at the same time or each step separately. If so, how long should each step take
Do them step by step and use discomfort as a guide. Don't push beyond a 4 out of 10 in discomfort. If you hurt the next day doing nothing, you've taken it too far.
Unity Gym thanks 🙂
You're welcome FLOOFY
This video is the real deal guys! Been dealing with golfers elbow for 2+ years without significant changes until I found that video. Took me about 3-4 months to heal but now I‘m back to heavy strength training! You inspired me to become a fitness trainer myself and study physical therapy, so I can help others as well! Great work!
how do you know to go to the next phase?
TheMREREZ Sorry for the late response my guy. I don‘t necessarily think that you need to split the progress up into too many phases. Just make sure that you properly stretch your forearms, especially by using that ring stretch as shown in the video. If you don‘t have access to rings, just hang from a bar STANDING (not all your bodyweight) and internally rotate your shoulder. Should do the same thing. Then stick to the exercises shown in the video, except for wrist curls/extensions. They didnt do much for me at least.
Hi, did you do step 3, step 4 and step 5 at the same time? Or did you spend 4/6 weeks on one step and then move onto the next?
I am so thankful that I stumbled on this video 5 months ago. I had such a bad case for TWO YEARS. I couldn't do curls or rows or pull ups or any pulling. I followed the phases, and it's cured. I'm back to my old self and just so happy!!
Woo hoo! How good is that!
@@UnityGymOnline i really thought i'd have it forever
@@therunliftdad I know that feeling, it's incredible what can be repaired in the body :)
1. Eliminate the Cause
2. Increase wrist flexibility/conditioning (maybe with: Active Release Technique)
3. Supination to pronation training (15 per side)
4. Flexion and extension with low weight 1-3kg
5. Grip training
6. Bodyweight gripping with different forearms angles (rings)
7. Strength exercises that support grip training
Thanks for the notes Bela, we appreciate you.
Excellent video guys. This is no doubt the best Golfer's elbow treatment video I've seen. Excellent presentation!
Thank you Jensen. We appreciate your feedback. :)
thanks for the tips - will try them out.
Your welcome. Thanks for the support.
Definitely going to try this. Also my guy in the background with his jumps was awesome
I love this video it helps me with my tenis elbow 💪
Awesome Jorgi! Let us know how it goes
This is really helpful. 30 years of kickboxing and now more weight training (40 years old) has brought golfers elbow on again for both arms. Going to try all of these every day and fingers crossed. Thank you
You're welcome Tom, good luck
What happened mate did it worked?
This is a great comprehensive video. I have been dealing with elbow pain for about 8 months now. It will not go away. I've been doing some stretching, forearm strengthening exercises and avoiding exercises that cause pain. But, it will not go away. I have pain right now in both elbows, but one is painful on the inside and outside of the elbow. I only lift weights 2 days a week. What step should I start on?
Eliminate anything that is causing you pain. Work on lowering inflammation through good diet. Search for anti inflammation diet tips. This will help. Start from step 1.
Well made clip with good advise. This was a big help thanks!
Great video, one of the best out here. I also massage my elbow and use a Push-brace plus medical tape to increase bloodflow. Can also use binaural beats music for tendon healing. Some Wim Hoff breathing to increase oxygen for healing and visualisation technique of the healing process. I think I've got myself a new hobby now. This is probably gonna take 6 to 12 months to heal. Man that sucks.
Thank you JK. WE appreciate your feedback and support. I'm (Yani) a big fan of Wim.
Best video on this topic by far!!!
Wow, thank you. We appreciate your kind feedback my friend.
Hi have you done this programme?
Did it work well?
I feel awful not being able to train any upper body can't even open a jar of tea. Please let me know
@@mikeharrison5087 I have not done it yet. It's a horrible condition for sure.
Hi I saw your video I liked it a lot I have a problem in the Golf Elbow elbow for a year, I can't go to the gym that I like so much. I have increased my weight I have tried by doctors but I cannot pass. What do you suggest me? What workouts should I screw for in the gym?
hey man, best thing to do would be to watch all our videos of golfers elbow and follow the recommendations.
You need to keep training but you need to do the right type of training :)
great video...thanks alot I really feel that stretch my wrist are really tight.
You're welcome Kraz. Thank you for the feedback. We appreciate that.
I'm investigating relieving tennis elbow pain at home and discovered a fantastic website at trevs remedy tactic (look it up on google)
Very informartive video! How many times a week you suggest doing these?
start with 2 ... then 3 ... then up to 5 days a week as long as your symptoms aren't getting worse.
Thank you Unity Gym, it works!!! Doing it step by step, it works very very good, I dont reach the pain anymore, while it is still there and with every day its getting better. I had this problem for 6 years. Guys try.
How soon can you begin the stretching on all fours? Thank you in advance.
Hi, usually immediately unless it causes pain. Try to avoid anything that replicates the pain as it will be likely, re-opening damaged tissue.
Good stuff boyz! TY
Thanks brother! We appreciate it
Great Video guys thanks.
Regarding step 1, eliminating the cause of the pain and letting it settle down, about how long does it take for the tendons to settle down so that I can move into the stretching and strengthening exercises?
Unfortunately I work a manual labor job that seems to aggravate the condition and I don't know how I can heal my golfers elbow without quitting my job all together. What do you recommend for people with golfers elbow who work manual labor?
Hey NoLa … thanks for connecting. That's a tough question. You'll need to find ways to continue your work and minimise abuse to the inflamed muscles, tendons etc. You may find relief by altering the angle you use your hands … different grip angles may not aggravate the area. Also, try not to take the level of fatigue and discomfort beyond a 4/10 … this is actually more effective in rehabbing the tendons than no stimulus at all.
You'll know if you've taken it too far if it hurts without use the following day …
This video is actually quite old and we've created more updated content on the topic.
Check them out here:
1. Golfers Elbow | How To Start Rehabbing Pain Properly For Beginners … ruclips.net/video/xUQyRfJg6UI/видео.html
2. Golfers Elbow - How To Treat Yourself With Effective Self Massage … ruclips.net/video/0dKw1SUvIFA/видео.html
Let us know how you go.
I get this A LOT of training pull-ups and some basic rings workout. Thanku so much!!👍👍
You're welcome
Thanks you so much this is awesome tip. I play lot of tennis and do lots of wrist actions. Is there way you can put some stretching videos for wrist and knee? Thanks in advance..
Great video! I got a problem from my tennis serve. This looks very good method and will start today with step 2. thank you.
Glad you liked it Masa. Good luck with your tennis.
Very nice, shows a lot of new techniques I had yet to see on RUclips. Will give em a shot.
Thank you Jon, we appreciate that.
Thank you for replying. Could you please give me examples of mobility exercises? I feel very less pain now and have been doing push ups without any pain. can I start working out in the gym with light weights? thank you again.
Yes, just follow the hand mobility circuit demonstrated in the video here.
I have this from work and being on a keyboard. I cannot quit work of course. Do you have any setup suggestions that can minimize stress on the Golfer's Elbow while on a computer?
Yes, going from standing to seated to lying on your stomach whilst working is best.
It's all about changing up your body position
Awesome video guys thanks. Can you tell me how often these exercises should be done?
Thank you for the extensive routine w/ so many different stretches and exercises! Rick
You're welcome Rick. Thanks for the great feedback. We appreciate that. Have a fantastic new year!
Yani, I've had golfer's elbow for 6 months. My first 7 step routine was great! As a martial arts junky, I've been warming up my wrists for years, but that is the most extensive routine I've seen.
A couple of detailed questions regarding the pinch gripping.
1) How much weight should I start with?
2) Trying to improvise and save money, I thought a simple 1.1 kilo or 2.3k circular weight might work. I can then hang additional 1.1k weights through the hole in the center. One difference I can tell is that I can only grip on the edge of the weight which is about 1/2' long toward the center, not as long as the plate you show. Does that matter?
3) Do you think the thickness of the plate matters? How thick is the plate on the grip that you use? The 1 kilo weight is 7/16" thick, while the 2.3k weight is thicker at 5/8".
4) Do the shapes of the weights matter? Conceptually I don't get that they would, only the amount of weight, right?
Thanks again!
awesome video, clear and to the point. I just want to say that i cant even turn my wrists around (inverse wrist) and apply pressure to it, like for example 03:12 . This is extremely hard and I can only do it if I cheat and move my hand closer to my body and I can not do it with both hands simultaneously which just goes to show the problems I have with wrist flexibility that are now hurting my elbows when weight lifting. I was going to ask how much time should i take for each step but I already saw you replied down below. Guess I'll stick to step one for a long while, until I can at least perform the step correctly and I gain more mobility in my wrists.
Hi Boyan, yes, be patient, a little bit every day with progressive overload will lead to big improvements down the track. But everyone is different, has different starting points etc. So it's hard to judge how long it takes. Good luck.
Thank you for creating this detailed guide, you have restored my faith in overcoming a bad case of tennis elnow from years of boxing. What is the average/minimum amount of time I should be spending on each phase? I'm thinking a week?
More like 6 weeks 😃 don't rush it, it take time for adaptation to occur
@@UnityGymOnline Does that mean 6 phases = 36 total weeks = 9 months give or take? Could i do phase 2 to 5 all at the same time? And leave Phase 6 - Deadhangs, deadlifts, etc for later on??
thanks!
You're welcome.
Thanks for this compact tutorial. How much time should I plan for warming up? This looks very extensive
plan for 10 minutes general warm up.
@@UnityGymOnline thanks 😊
hi love the video. i have had golfer elbow for a while now and I've stopped the main cause. i just thought id never back back into the gym until i saw your video. inspiring. quick question. would you do all the stage from day one. or would you add the next stage as you progressed over weeks. Thanks again
Thank you Munzir, we appreciate that.
Just to be clear, are you asking … start at the beginning with the mobility so long as you're pain free. Then progress after 2 weeks or so to the wrist isolation movements. Depending on the severity of the injury, you may need to start doing eccentric only on the isolated movements …
thank you for the response that's exactly what i was asking, i will take the advice on board very helpful
A couple of things you might want to mention. I actually perform a lot of the movements here but the thing that really solved my elbow issues were reverse curls and crush gripping with C of Cs. The balance of your movements came after I built a really good foundation.
yep, those are great exercises and we have videos on those too ;)
Just wanna say thx. Best G E vid I've seen. Good structured proper advice, thanks
Thank you Simon, we appreciate that mate.
Cant thank you guys enough. Wish I lived closer to Unity Gym, but it's a long trip from the Eastern U.S. :)
You're welcome Rojman … hopefully one day we'll be a global brand with gym's in the US. 😀
This is one of the best videos I've seen. And its Australian! Giddyup!...you guys need a Newcastle gym:)
Thanks Paul, we appreciate your support and feedback mate.
I love Newie … would open a gym there in a heartbeat mate! Maybe something we can look at in the future. You can help by continuing to send the love and also sharing our stuff!
Have a great Chrissy break mate.
Do you recommend the same approach if you have reduced range of motion?
Absolutely Mickael. This routine is brilliant for increasing ROM. Just take it slow and steady. Good luck, and let us know how you go.
Fantastic video, BUT I was left wondering one crucial factor: how much time between each phase? Do you do all of this in the same workout in the same day?? Or do you progress on a daily basis (Monday, Step 1, Tuesday Step 2, etc)? Or do you work up slowly and do one step per week before progressing to the next step??
Thanks you and greetings from Los Angeles, California.
Hi Philosopherous,
Usually i'd spend a few weeks on each phase before progressing as each phase does increase in intensity. This is particularly important initially, as a new tendonitis is easily re aggravated. After identifying the cause of the overuse injury and illuminating it, wait a few weeks, so the tissue remodelling starts to occur naturally. Then progress to the floor stretching (mobility) routine if theres no discomfort.
When you're feeling like there has been a good improvement in mobility, pain free, progress to the isolated strength movements. Usually a week or two, doing the movements 2 to three times per week is ok.
-
What's a good timetable for moving through the steps? How many weeks for step 1, 2, and so on?
Hi Ben,
Usually 3 to 4 weeks on each step, but it will depend on how many times you perform the movements. If you are doing it everyday, then you should be ok to progress sooner. Good luck
Appreciate the video, it was very informative! Best tendonitis guide I've seen yet.
I currently have golfer's elbow and the physiotherapist I went to utilised shockwave therapy on my tendon. Just wondering if you had ever seen this sort of therapy, if so how effective do you think it is?
I've not had this therapy before so I would be reluctant to comment. How did it work for you?
hello dave ive seen this therapy before they put some jel rub it and start with a machine like a gun ... pain goes away but in my case as soon as i hit the gym again ... the pain returned
Hey guys just finished watching both of your videos on golfers elbow treatment as always I love your vids, so clear and informative! I've had golfers elbow for 3 months now and based on your vids I've missed so many steps which is probably why it's not recovering as fast as it probably should.
I have 2 questions;
Q1. In each rehab session along with doing the mobility would you recommend massaging with a barbell/ball and flossing before I start the strength work?
Q2. With the strength work do you do steps 3-5 in the same session or progress from 3-5 or just pick one or two of the 3 movements per session?
Hey Basil, thanks for connecting. Have you see video one yet? ruclips.net/video/xUQyRfJg6UI/видео.html
We go through the best entry point to rehab and critical theory principles. We actually posted this video after the other two because we felt we needed to bridge the gap between injury diagnosis and rehab exercise.
In regards to your questions:
Q1) Massage and flossing is ok. Stretching is not recommended initially because the micro tears reopen.
Q2) Programming comes down to the individual. We're only giving a progressive example of movementz that will help. The actual periodised program with loading variables needs to be specific to your personal needs.
How long should you rest before starting stretches?
Stretching is a tricky one with golfers elbow. This is an old video, I've learned SO much more about golfers elbow since making this.
I recommend watching this video ruclips.net/video/VTrGVuDSGG8/видео.html
And get the golfers elbow rehab blueprint unitygym.activehosted.com/f/57
I had golfer's elbow on my left side and golfer's AND tennis elbow on my right side after stupidly going through a month program where I attempted to do 100 weighted pull ups with a 45 pound weight everyday 😂.
Now I just stick to 2 back days every week. And warm up my elbows before any pulling or triceps workout. Been working out for me for years now
among all, you are the best to fix the problem
Wow, thank you. We appreciate that big time.
I am dead serious; I am a rock climbing and had this problem, the elbow pain, for a long time. Nevertheless, your exercises are the only ones that fixed it. salute man.
That's brilliant! Thank you for the feedback. Really stoked that the workout helped.
awesome vid, I have been suffering for 17 months now stopped everything and been working at for 2 months now. I am wondering once your healed, how often do you go through this routine?
Thanks for the great feedback David. we continue doing wrist and hand condition every day. Your hands and wrists need to progress in strength in alignment with the rest of your body.
Hey guys. Did I understad right - do I have to be pain free in order to start step 2 (mobility). If yes then I do not know how to achive that. I stopped training, I'm trying to avoid all the movments which initiate the pain but the pain is still there in some of the simples movments of everyday life - which I'm not able to avoid. What can I do if I still have some pain in some of the movments. Can I start step 2 in this situation. Thanks a lot for all your advice - I'm struggling with golfer's elbow for 7 month now
Great post!! I just came back form docs form have cortisone injection which was ok. I'm going to give at least a week before I even start on the wrist mobility and progress from there. Have golfers elbow for over 6 months is killing me hehe, thanks again
hi mate this is a great vid..one of the best..i do weights and my elbows r v sore..im sure im suffering from golferd elbow..ive jus ordered the thera bar also..now i wanted to do ur exercises on the floor as ur man demonstrates but discovered that my wrists are now also v sore n tender..can u help plz? thank u
Hi Shudz, take extra care if you're sore in the wrists. First step is to remove the cause of the pain/injury.
When performing this routine little discomfort is quite normal, but it should not increase. Instead, as your wrist build mobility and strength you should experience a decline in the discomfort over time. If not, I would consult a local physiotherapist. Remember, progressively overload. Exercise should take you slightly outside of your comfort zone, but not too far that you sustain a serious injury. Let me know how you go …
Good video. It was actually hanging to work out shoulder pain and doing pull ups that gave me golfer's elbow. Go figure.
Great awareness my friend. Try applying more gentle progressive overload. But you're going to need further regression at this point to properly overcome the issue. Check out our two more recent Golfers elbow videos for help. This video is a little outdated now.
great video. How long would you wait between faces? From the stretches to go to the resistance exercises?
Thank you, it totally depends on the severity of your issue. Usually a few weeks will suffice. But if you're not experiencing any pain the following day, then you might be ready to progress earlier.
Thanks you so much this is awesome tip. I have been elbow pain from 1 month and this stretches helping me out.
Should i massage before or after mobility and strenght exercises? Or should i do ligth foam roll before mobility and strenght exercises ,to loosening de forearm muscles, and at the end a deep tissue massage followed by static streches?
I suffer from tennis and golfers elbow (both arms) for 1,3 years ( maybe chronic) due to overtraining with the gym (no deloads). I have been on and off with different type of treatments and i stop doing any kind of activities since then... I lost 10kg of muscle and im tired of living a life with no sports and no activities.
This video gave me hope to give one last try. Really good information here step by step.
Also now i started taking omega 3, zinc, vitamin c and glucosamin sulphate to acelarate the healing process. Sorry for the long comment and thanks in advance ;)
Hi Pepito,
No problems mate. I feel your pain, my brother and I both have suffered serious injury a number of times, including spinal fractures … Although there is no blanket fix as everyone has their own history that lead to the issue, I al 100% confident that you can fix the problem in time, with the right influences.
Thank you for your great feedback. I appreciate that.
The nutritional will play a big part. You also need to reduce inflammation. I would look into anti-inflammatory foods. Heaps of veggies. Reduce all processed meat. Only fresh, high quality meats. Limit sugar, dairy and gluten etc.
Your biggest breakthrough will come from a change in mindset.
Hear me out …
It sounds like you have a similar history to me, which lead to many of my issues. I spent a disproportionate amount of time in the gym working on strength. My biggest breakthrough came from letting go of the losses and focussing on getting my body supple. All components including mobility, flexibility and strength were needed to rebuild my body from the foundations up.
I suggest you work as dedicated as you have been on strength, but keep the primary focus on your mobility. Make that a measure of success. As you're working on getting your body more flexible, you will be healing and remodelling the tissue at the same time.
For the remodelling of wrist and forearm tissue, you will need to use harder surfaces. A barbell or kettlebells works well. I will post a new video for you this week. Keep an eye on the channel. :)
Very useful Mate 👍
Thank you Gip Ben. I appreciate that.
Hey man really appreciate the work you do! Has helped me out through out the years a lot.
Quick question:
How long should one usually wait before advancing to step 2 (increasing flexibility and mobility)?
Pretty soon, it's more than you don't force the mobility, but rather work to strengthen your full range.
@@UnityGymOnlineThanks for the reply, really appreciate your insight. Makes sense!
What are some good indicators we are looking for when looking to progress to the body weight stuff we see here in step 6 (active mobility) and step 7 (compound lifts like deadlifts)?
And when is it safe for me to easy into animal flow type movement where i am doing lizard crawls, bear crawls, and monkey crawls?
how do I know when to move to the next step? when should I start the hangs? should I wait till there is no pain to hang? right now when I hang I feel slight pain.
recent meta-analyses show that the single best isolating movement for recovering from medial tendinopathy would be ECCENTRIC WRIST FLEXOR TRAINING
that means the exercise at 8:37 but where you raise the weight up with your other hand (assist the concentric movement), and then control the return (actively do the eccentric part).
Not 100 % sure on the biomechanics, but from what i've read, concentric movements activate and train the muscle belly, whereas once the belly has been activate (the muscle shortened), stress relays more to the tendon. I.e. eccentric movements focus on the tendons, concentrics on the actual muscle fiber.
that said -- this is obviously a multi-faceted problem which requires a multi-faceted approach. this video is great for stressing that fact. i'm battling this issue myself -- the hardest thing is staying away from my tennis racket until i've made some progress wrt wrist mobility and flexor strenth in the gym.
Hey paucceri you're right. Eccentrics (and even isometrics before them) are extremely effective. The litterature shows that. Honestly, we've learned a ton since making this film and I have been asked to make a new version to illustrate our most recent lessons and techniques. This will primarily involve the use of isometrics and eccentrics prior to this program.
Thanks for your comments and support. We appreciate you. Good luck with your recovery. I hope that you're back out slamming home epic back hands soon!
great video...I notice that you don't prescribe any self massage techniques to break up scar tissue...any thoughts on this? if you have this covered in another video I'd love to see
Hey Jack, we're HUGE on self myofascial release. This recent video on shoulder mobility covers the pec minor release.
ruclips.net/video/LVN5ZmjSvwE/видео.html
And although they're much older now, these videos cover a bit on foam rolling:
ruclips.net/video/BTFnJYhsW5o/видео.html
ruclips.net/video/-cizNrR39NI/видео.html
ruclips.net/video/9Nv0uDqLcT0/видео.html
ruclips.net/video/jbPq2VDT3HA/видео.html
Now we have a full follow along online flexibility and mobility program that takes a deep dive into this stuff. You can grab a free download here which covers the 7 principles we use that have delivered our best results.
bit.ly/theflexibilityblueprint
Let us know how you go.
And again, thanks for connecting.
Unity Gym thanks...I'll take a look at all of this
thx !!!!
You're most welcome!
How does the grip strengthening exercise help for golfer's elbow?
Good question Dimitris, because the forearms control grip. Forearms need tio be trained in a veriety of ways to develop true strength and optimal resilience including supination/pronation, flexion/extension, ulnar and radial deviation, grip crushin, grip pinching and finger extending. The the elbows need to be strengthened also … and so on, and so on. Hope that helps my guy.
@@UnityGymOnline Cool thanks. So am I correct in thinking that a weak grip might irritate the tendon and cause golfer's elbow? I always thought I grip a bit too hard generally and thought it could be the cause of the return of my golfer's elbow.
What’s the time period with this rehab? Is it a case of mobilising for a few weeks and then doing the flexion and eccentric exercises for a few weeks and then moving on to the grip work etc. Or do you do these movements in the same session?
Thanks. I had a go at these initial wrist stretches and wow! Definitely need to integrate them into my warm up.
thank you very much. my question is if its a good idea to do some of the first excersices in a gym ball? is it right?
You're welcome em96i.
I'm not totally clear what you are suggesting. The foor exercises to remodel and strengthen the tissues in your hands and forearms should be done on a hard (solid) and stable surface. That's why we use the floor. I wouldn't suggest using a fit ball.
I pieced together a similar protocol for myself already that has worked. Good to see my research led me to a similar path as this video. But I am going to add some of the things in here I am not doing. This is an great video. And I like the ART mention as well. I have been doing my protocol on all my days I train, and ART/deep massage and stretching on my off days. I am almost completely healed after about 2 months.
I also noticed having very tight upper back/shoulders and knotting to be a cause in the issue as well. Sometimes I'll release knots in my back and have almost instant relief in my elbow which slowly started to feel like it was tightening up. Have you noticed anything similar?
Thanks again for this information.
Hey Ryan, awesome results brother. Yes, we have had clients report that working higher up on the arm and shoulders had a very good impact on the elbows and forearms. The more you learn about the body, the more we discover that everything is interconnected. Great insights my man. Thank you for sharing! And a BIG thank you for watching and giving feedback. We appreciate that big time.
Thank you for the info I can already feel myself getting stronger
Great video. How many days per week per step do you go through this routine? Also do you continue to go through previous steps down the line or once you advance to the next step you stop the previous step exercises?
Hi Kegam, Thank you for the feedback. I appreciate that mate. We do this routine every day (Monday to Friday). We also repeat the early steps consistently throughout the year, even when no issues are present. This maintain super healthy mobility and strength in the hands and wrists. We've built this into our mobility warm up that we do at the beginning of every workout. I hope that helps.
Hey man Great video !!
I'm doing active release since 1 year now for my two golfer elbow and stop rock climbing 1 year ago ( the cause). My elbow still sensitive.
I was wondering if I need to be pain free for step 2 ?I stopped the cause but still with pain.
Than you !!
Phillip check out our latest vid, the tissue remodelling hacks will help you. But you should still progress through V1.0 to ensure you build good mobility in the forearms, wrists and hands. ruclips.net/video/0dKw1SUvIFA/видео.html
Thanks !!!
You're welcome.
thanks for this video, as good as another one from Dr Kim, but you guys do ALL the steps for recovery which is great. I work in IT and type A LOT, so I think you hit the nail on the head on this for me. I have BOTH golfers and tennis elbow PLUS distal biceps tendon soreness (probably tendonitis by now). I also have a small tear in my lateral epicondyl and mild medial epciondylitis, in BOTH arms, with my right one being quite severe especially the painful lateral epicondylitis I am suffering from for a month now. It is making normal day to day life IMPOSSIBLE and I have had to stop all workouts, even cardio as changes in my wrist and arm direction would cause pain in my exterior elbow. Wondering if the exercises mentioned above can be used having a small tear that is quite deep inside measuring 2.3 x 2.2 x 2.5 mm. Dr says to just leave it but it has not improved since I last saw him and it is killing me. Thanks in advance @Unity Gym!
I'm in a very similar spot - curious on if this helped you heal? I have like 5 conditions on each arm lol... been already a year
@@meteorogames9523 hi mate. In my case I think both were caused by hanging from a bar and try to lift myself up like if I was 30 years younger when I used to bodybuild haha. I also sleep face down and this puts pressure on my elbows. I made some changes to my life and started body building slowly and getting stronger, plus the exercises in this video and then I took several months off and lo and behold, the pain in my elbows and shoulders went away. I still have a tiny bit on the interior of my left elbow, but nowhere near as bad as it used to be. Hope this helps?
Its great video. how can i know to go to the next phase?
Usually three to four weeks … or zero discomfort.
@@UnityGymOnline Hello.. zero discomfort during zero stimulation(lying down and doing nothing) right? when I'm actually using my hands and doing stuff there always seems to be pain, that doesn't count right?
hey guys that was great, I wish i could train with you but I live on the other side of Sydney and the commute is a pain... question, if the main reason is typing on the computer, how can i eliminate that? it is a big part of my job...
Wassim, thanks for the kind words mate. We appreciate that.
This is a tough questions. Obviously you can't stop typing altogether … try to gently incorporate the mobility movements and if they can be done pain free then slowly and progressively move to the exercises.
If there's still problems you might need to look into dragon dictate or some other dictation software to get your hands a rest. Good luck my friend.
Unity Gym Thank you for taking the time to reply... I have actually gave the gym a rest and reduced my work load. With Ice + rest, the elbow is much better now, I will be moving to the second part of your video (the stretching) next week. happy holidays
Hi. I have been suffering with the same problem for 6 months now. I also have hypermobility syndrome and I think that has delayed the healing. I have not been working out for 6 months now. Do you recommend me working out in the gym. I feel I am 80% healed but I am afraid to start working out. Please suggest. Thanks in advance.
Hi Liaquat, start slowly and gauge each session. Use a gentle progressive overload and remember, when you're exercising the muscles will be warm which will raise your pain threshold … meaning you won't feel it during the workout, but once you cool down, it will come back strong. So take it easy … Start with the mobility work if you're pain free and then progress to eccentric flexion extension etc. Avoid heavy movements that require high grip strength for now.
I m rly shock shock how pro u guys r but not many Pepe watch those amazing video
I did the mobility exercises and my elbows feel already a lot better. Can I start with step 2?
Yes, you should be fine to move straight into step two now.
Excellent!
Thank you Francoise. We appreciate that.
I’ve been dealing with pain in my wrists, hands, elbows, forearms for the past few weeks. I was playing a ton of golf so I assume it’s from that. I have been stretching and massaging them since it started but nothing seems to be helping. Should I rest them completely for a week and then try to start on this program? Thanks!
Do you need to be completely pain free before going into strengthening?
Hi THANKS A LOT but how many time should I do each steps ? Like 1 week of stretch then add strengh on the second ? Longer ? Thx for answers
It's subjective Raphael … you don't want to accede a 4/10 on the pain scale. But it's important to do something. Tendonitis is actually something your better to train through (believe it or not). Check out our interview with physical therapist Phil White here for more info … ruclips.net/video/0gdUkETXsrk/видео.html
Unity Gym yeah but i only have it since 3 weeks and its not very painful, after rest and stretch should i continue to train for exemple neutral grip curl/pull ups or just do the strenghing exercises you re talking about ? Thx again
Raphael, the issue has started from an abusive load. That can be once, or repetition. The curls etc. are most likely the issue … it's recommended that you scale back the intensity whilst you overcome the issue. Nothing is worse than something … but too much is also going to regress you. Watch these two videos for more info:
ruclips.net/video/xUQyRfJg6UI/видео.html
ruclips.net/video/0gdUkETXsrk/видео.html
This will explain what I've talking about. Good luck and let us know how you go.
Unity Gym Its been 1 week now that i rest and dont do anything painful, during this week i stretched my forearms. Last 2 days i also put ice on the elbow. Now, im about to add forearm strengh exercises and exentric curl, then later concentric and increase little by little the intensity am i right ?
When he says eliminate the cause does he mean stop going to the gym all together? Also does he mean a few weeks on each of the strength movements (supination,pronation,squeezing, etc) or all those strength movements in the few weeks in that phase?
Before going even to step one, should there be a total rest period for a month or so? Thank you. I am in Honolulu Hawaii. Noticed the condition about 3 weeks and I lightened up my routines, primarily bodyweight exercises. But now I have stopped altogether since there was no real improvement. The pain is not too bad but can I start on step one now or give it more rest?? I guess I'm sort of asking the same question twice.
James … usually we recommend a rest period. But it really comes down to your ability to work to a perceived rate of discomfort. Many pro athletes begin base level muscle contraction rehab immediately post injury, or surgery. But they have the support and guidance of physiotherapists. Which we highly recommend.
What's your thought on the eccentric-only exercise protocol for treating tendinopathy?
Great question Sam. Eccentric only reps is very good strategy in the early days to bridge the gap between initial treatment and progressive treatment … and something we are now prescribing since filming this program. Now we actually start with isometrics, then progress to eccentrics, then on to this program. Thank you my man. Your question has motivated me to make another video. :)
I look forward to watching your updated video. I am also curious about how you use isometrics.
If you do not feel any pain from the strengthening exercises, does this mean it's ok to do it and that the tissues aren't going to tear from it? Does this also mean there won't be any pain that comes later from it? As it heals, is the pain supposed to slowly subside because my pain just started hurting elsewhere such as my triceps and forearm but it's less pain than the original one felt on the medial epicondyle.
Also, do you have a video for tendinitis for the knee?
I've had a mild but irritating wrist pain for years and my elbows sometimes act up too. This is the first helpful advise I've found. Thank you, I will try these out.
Just a question: where are you guys from? (To me you sound sort of Australian or Kiwi. Is that a rubbish guess or somewhat close?)
Thank you Aditi. Glad we could help. We really appreciate your feedback and support.
You're right, we are in Sydney Australia. Hey, where are you from?
Unity Gym New Delhi, India 😊
Wow, great to hear we are helping people all the way in Delhi. Love your support Aditi :)
Awesome info.. thank you
Thank you Lars. We appreciate that.
Unity Gym please answer my question
What questions would that be John?
Unity Gym i left a question on the video and it's pretty long, please look for it
great video, I am wondering after doing step 3 and 4 my elbow was a little sore, is that normal? or should I stop? also i went to physio and they told me to do exercises everyday, I thought that was to much, would it be ok doing every second day? and for the commentators, i seen 2 specialist and they told me ultra sounds and electric therapist were pointless, so save your money on that guys
Btw guys, any type of tendonitis can be also sign of low vitamin C. Also if u r strugling with tendonitis increase vit. C in your diet and it will heal a bit faster. Anyway very good video it helped me alot. Specialy step 2 and 3. Btw on step 5 (grip crushing) its very important to squeeze and RELEASE SLOWLY (like count to 5 when releasing)
Thanks!
Thank you for this, I was feeling pretty hopeless with some recurring injuries that I am dealing with; Golfer's elbow on my right arm and Rotator Cuff/Bicep tendonitis on my left arm. I am about to start your program and feeling hopeful, I completely eliminated the things that aggravate it (Shadow boxing, pull-ups, presses, curls and extensive computer use) and I have rested for a week and feeling better.
Now that step 1 is done, how should I approach this? Step 2 every day and then slowly incorporate the rest of the steps? Should it get to a point where I do Step 2,3,4,5,6,7 consecutively in one rehab session? Never start directly with a higher step unless first doing a previous step in the same session? or can they be isolated like step 2 the previous day and then the next step the day after? Thank you for your help and one last question, do you also have a routine for a way to rehab tendonitis in the bicep/rotator cuff?
I appreciate you posting this videos, it sucks not being able to work out the way I used to, but I am determined to get this fixed first, however long it takes.
MayoBier keep going, you've got this! Remember, one of the most amazing things about the human body is that we addapt to our environment. But this can also be one of the most frustrating too … obviously, adaptation to a seat and desk is counter productive when we also require our bodies to do dynamic movements such as a punch, pull or press.
I think many of us have suffered from this. Unaware that as we log hours and hours in the office chair, we're slowly, but surely adapting to the environment. Worse still. Our brain starts to override neurons that once controlled certain muscles and movement patterns as we learn new skills, software and tasks related to our career/job.
The very neurons that once controlled muscles required for shoulder stabilisation, posture and explosive movement.
Keep moving buddy, but also remember, that on occasion, we must all take a step backwards to go forwards. Re-learn the basics, rediscover mobility and strength etc.
Good luck and keep in touch!
I have the same issues as you, even on the exact same sides. Its frustrating not being able to lift because of the pain
Damn JJ and Tom, I have the exact same issues as you two, except on opposite arms. I’ve been doing a lot of forearm stretches in multiple angles, foam rolling for overall posture, scapula wall slides and pullups. I’m just wondering how you both are recovering
Keep at it guys … you will get this.
@Luna PRP and stem cell therapy can make it like new. PRP is pretty cheap, stem cells not so much. centenoschultz.com/is-tommy-the-only-solution-for-a-ucl-tear/
I have tennis elbow. Should I start doing the exercises from 2:33, below the intensity where pain starts to appear? I suppose the pain would be a sign of reopening the wounds, right?
I have a pain on inside of my elbow when throwing but no pain with gripping and weight training??? What should i do ?
I have pain in fhe inside of my elbow from javelin throwing but no gym exercise hurts it only throwing??? And my forearm feels a bit tight throughout the day
Thanks for reaching out … I would recommend chilling on the throwing for a couple of weeks as you really sink your teeth into the rehab. Get some assistance from a remedial therapist to speed things up. Let us know how you go.
Unity Gym okay thanks! i have this problem 12 weeks now, so should i stop the gym?
No my friend, nothing is almost as bad as too much with tendinopathy. Watch our beginner video where I explain it here. ruclips.net/video/xUQyRfJg6UI/видео.html
how long should i do the flexibility/mobility exercises before i move on to 3,4,5?
how much time do you recommend for the different steps? or should i do them all at once except step one?
In most cases you can move on once there's no discomfort. The general rule is, don't do anything that aggravates the particular area you're rehabbing.
Let us know how you go …
These are great but I think I will do the complicated ones after 2 days or so because I am still feeling severe pain in the medial part of my elbow when I stretch my arm. For now I am just doing the wrist curls variations with a 2kg dumbbell.
During phase 1, resting, do you recommend using an armaid if you have one?
Absolutely, the armaid is a great tool.
@@UnityGymOnline thanks, brother. I just ordered one and it's coming tomorrow. I'm so excited
hi thanks for tips great and the reply......quick question whats the difference between using a theraband and the voodoo bands?.....if you know?cheers again.Shane
I am not sure if I understand correctly, but when I am still feeling pain with golf elbow, do I only do steps 1-2 or can I do all 7 steps?
So what is medial epicondylitis?
Very thorough, appreciate this!
Great video!!!! Just a one question, when i get to step 6 should i continue the isolated exercises done in step 2,4 and 5? And if so, how often should i continue to them? Im loving the detailed info in this channel. Keep with the good work!!!