Tennis Elbow: How to Strengthen Your Tendons
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- Опубликовано: 23 июл 2024
- Tennis elbow or lateral epicondylitis is a tendon issue (i.e. tendinopathy or tendinitis) that typically involves pain in the region of the lateral elbow, which is where the tendon for the wrist and finger extensor muscles attaches. Like other tendon issues, strength training appears to be helpful in many cases for both reducing pain and improving the work capacity of the tendon. Here are several strategies that you can try if you are currently experiencing pain in this region. The great news is that all of these can be done at home!
1. Wrist Extensor Curls: Move through the full range of motion, which will work the wrist extensors both concentrically and eccentrically. Shoot for 3 sets of 6-12 repetitions.
2. Supinator Curl: This exercise will target the supinator muscle, which also attaches at the lateral elbow. Perform 3 sets of 6-12 repetitions.
3. Finger Extensor Curls: This exercise will target the muscles that extend our four smaller fingers. These finger extensor muscles also attach on the lateral epicondyle and can be involved in tennis elbow cases. Shoot for 3 sets of 8-12 repetitions.
Loop Bands: amzn.to/3nkqKgu
Finger Extensor Strengthener: amzn.to/3cgNaJ9
Please remember that my posts are intended to be educational and not medical advice. If you have pain or are experiencing functional limitations, please see your local physical therapist.
I’ve been surfing from tennis elbow since February, and I just started these workouts today. I felt the tension when I did these workouts ! I’ll keep you posted.
I hurt my elbow; when I was lifting weights.
Great Advise, thank you for posting these simple exercises. it really helped me.
You’re welcome!
Love that last one, in particular. Thank you!
You’re welcome!
Great video, very helpful. Thanks for sharing.
Glad it was helpful!
Very informative doc. Thanks👍
You’re welcome!
Thank you,very helpful.
You’re welcome!
great thanks will try
great exercise!
Thanks!
Thank you so much!
Sure thing!
Great explanation, thank you :)
Glad it was helpful!
Amazing
Great vid. ...thank you.
You’re welcome!
Thankyou sir i have been having pain due to arm wrestling and i think most of arm wrestlers suggest this video thanks again❤
You’re welcome! I hope the exercises help you.
Thanks sir...
Just fixed my rotator cuff with stretches then my back with warm up stretches hopefully this helps my elbow
Thanks for these! I’ve been playing baseball for years and I get tendonitis a lot when I pitch. Hopefully these will help strengthen my elbow before next year!
No problem! I hope these are helpful to you! You might also check out the throwers 10 program online, which shows some very important exercises for throwers.
did they work bro?
@@Absorptions The biggest way I've fixed this problem is by improving my mechanics little by little and strengthening the surrounding muscles with adequate strength training. I plan on continuing doing this along with some mobility training. Throwing puts a huge stress on the body so we need to make sure that we move in the correct way to limit injury.
Phenomenal video Dr Walters. If one frequents the gym every other day, should these exercises be done before the gym, after the gym or during rest days? Thanks.
No problem! Glad the video was helpful. In your case, I would recommend performing these on non-gym days.
Hi Dr.
I have a chronic tennis elbow
now for the first time I watched your vids exercises its great and awesome so i just wanna ask u how many times a day could I do them ? And i tried do them all for the first time today I had a pain in my elbow so its a normal thing ?
Should I continue for how long Dr. and that pain will go to complete all the exercises normally thnx your reply will be highly appreciated 🙏🙏
I once had to wait 3 months to heal both my elbows. I found later that ice helped a lot. I just felt my elbows tendonitis coming on at the gym so I stopped and went home and iced it down. I found this page and now I will start using your exercises as I’m sure this will provide me with the support I need!!! Thanks and great video explaining how to alleviate these issues!!!
Ice can definitely help get rid of pain. We just have to be careful not to use it too much as ice is now thought to delay the healing of soft tissue injuries.
@@RehabScience Yep, using a painkiller for pain hides the pain, doesnt get rid the source
Is that any improvement ?
Thanks for the video. So as it turns out, I was thinking this pain may have been caused by pressing movements such as push up and incline bench press, but after your did the 1st dumbbell exercise I feel the culprits are pulling exercises such as pull ups and rows. Would that be correct? or is there more to it that just the sensation felt when doing rehab work?
Awesome video, thanks. Couple of quick questions:
Do I perform all exercises on the same day (and then a day or two rest and then all again)?
Should I perform these through the pain (obviously within reason), or should they not cause any? I just find that as soon as something starts the pain, I get that pain for the rest of the day!
Appreciate it 👍
Yes, we would typically perform them all on the day day and then take a day off the following day. Some people can perform them everyday, so that is also a possibility if your symptoms aren’t increased at all after performing the exercises. Mild pain (3/10) is okay when performing these exercises as long as your baseline resting pain isn’t worse a few hours after the training session.
@@RehabScience Fantastic! Thanks for responding 🙏
Can you use a cylinder and wind in a rope with a weight on it? Kind of the motorcycle throttle grip with both hands and held down by your thighs? I did it this way and got a good burn, but the elbow is tender this way, but some pain is expected right?
What exercises would you recommend for someone who's lost their 5th digit finger? I think the pain has been largely impacted from that lack... Thanks so much.
Lighter weight.
Is it normal to feel a bit of pain and tendinous in the elbow area after these excersies?
Thanks for the video. How long to see results do you think?
In most cases, you will start noticing improvements in 1 to 2 weeks. The condition normally resolves after 6 to 8 weeks if aggravating activities are appropriately modified and the tendon is strengthened with these exercises.
Do you have any videos in regards to the inside of the elbow ( golfers elbows)?
Yes, I posted one a couple of weeks ago. You can find it under my Elbow playlist.
Question and suggestion for my patient issue.
MRI ELBOW LEFT WO CONTRAST
CLINICAL INDICATION: Elbow pain, epicondylitis suspected, ray nondiagnostic
TECHNIQUE: Without contrast
FINDINGS:
There is in fact moderate to severe thickening and hyper signal of the insertion of the common extensor tendon diffuselv. There is a high-grade more than 50% thickness intrasubstance tear of the central portion of the insertion of that tendon which reaches 3 mm in thickness and extends on 15 mm. There is mild infiltration of the surrounding fat planes.
Integrity of the common flexor tendon.
CONCLUSION:
Severe external epicondylitis important tendinopathy of the common extensor tendon diffusely with superimposed high-grade intrasubstance tear of the insertion of that tendon.
i do a lot of calisthenics and a bit of climbing
i havent got any elbow pain yet but can doing these exercises help *prevent* tennis elbow and other elbow related injuries?
Yes, for sure. Resistance training has the best evidence in terms of reducing the risk of suffering a musculoskeletal injury. These exercises can help reduce your risk of developing tennis elbow.
I had surgery for tennis elbow in november which has worked but not fully ... i now have it in my other elbow i dont want to go through the surgery again so will try these excercises 🤞🤞
I hope the exercises help you!
Did these exercises work ?
@@cosmic_boy555 hiya , no they didnt , ive just had my 3rd cortisone injection and will probably have to have surgery
@@rachelcarter2036 please take care
This has helped my tendon pain immediately!
what books do you recommend for someone who wants to get into body mechanics? Is that orthopedic one on the shelf a good rec?
That’s awesome to hear! This book is a great place to start:
Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation
Hey doc, I experience a bit of pain in my elbow whenever I do a tricep exercise, would these help at all?
These may help, but you would likely benefit more from a graded tricep strengthening program. You may need to give your triceps a week or two break from training first though to allow them to desensitize.
May I ask, should I do this before, during or after a workout and should I ice the elbow after doing these and if so, how long for? I really appreciate this video. Thank you
It really depends on how severe your symptoms are. If you have active pain at rest, then I would do these either before your workout or on separate days to avoid flaring the area up more. Also, if the pain is severe, you could ice after workouts for 15 to 20 minutes. If your pain is less severe, then you can do these exercises as a part of your normal workout.
@@RehabScience thank you for your quick reply! Now there is no pain as I had treatment and rest. I had shoulder impingement and golfers elbow on the same arm!! Had to quit gym for over a year. I just joined again now and nervous about injury again. So I will incorporate these great exercises into my workout. I really love the fingers exercise as I feel it in the exact area even without a band.
Awesome explanation!! I have been dealing with tennis elbow for almost two years already without much improvement. I have to say that my forearm extensor, specially digitorum and brevis are painful when I put pressure on them. I have been doing tons of massage but zero result. So I dont know if doing exercise can be better or worse consider my muscles are tight. Can be this tightness due to weakness in my muscles because they have been tight and not active for almost two years?
Many people with tendon issues feel like the area is tight. However, when we look at the research, strengthening the tendons has the best evidence and often relieves this feeling of tightness, so I would give these exercises a try.
@@RehabScience wow!! Thanks so much for the answer!! I'm definitely gonna start doing some exercises for my forearm extensors. Should I keep massaging the tight areas of my muscles? Cause I feel some relief after doing it, like my forearm feels more relaxed and free, but next day muscles feel tight again. Or should I just stick to exercise?
@@m1ke896 hi there! Have you got any good results doing these exercises? Thanks for sharing!
@@imlm86 Yes!!! I have been making slow but steady progress. You need to start really light with the weight and progress in the same way: super slow. AFter 3 months of just doing exercise + massage, and zero stretches, I finally have no pain in the wrist area and barely any pain in the elbow area.
@@m1ke896 I've also had tennis elbow pain on both my elbows, sharp pain, the pain wasn't the tendon being weak or injured though. It was the tight muscles pulling on the tendon. How did I fix it? One session of dry needling to my forearm muscles, hitting the trigger points completely cured it.
Do you recommend these exercises for a partial tear in the common extensor tendon?
Yes, we also use these exercises with partial tears.
Hi, what if the pain is in the opposite side? Inside the elbow. Is the exercise still the same?
In that case, you would be better off with the exercises in my golfer’s elbow video. You can find that video under my elbow playlist.
Hey man I wanted to ask, my outer elbow always snaps when i move my hand towards my bicep (palm facing forward). There's no pain, but can I get rid of the snapping with these movements? Thanks.
These exercises are worth trying and may help get rid of the snap. If they don’t, then we would need to look at your elbow flexor muscles and their tendons.
@@RehabScience okayyy thank you
@@RehabScience are popping noises an indicator of damage even if if doesn't cause discomfort?
@@theoobadiahteguh2537 did it help?
@@lflockaa15 didn really do it consistently enough tbh, but ive had multiple wrist sprains in the past so there might be other types of problems. But you should definitely give this a try imo. If youve done it 3-5 time per week and after a few weeks there isnt any progress then you should probably meet with a physician.
What if pain gone but elbow still gets swollen after activity like mowing the lawn.
I would consider icing it after those activities and be careful not to do too many of them as it could flare the pain back up again. I would also continue strengthening 2 to 3 times a week to help prevent it from coming back.
Thanks waiting on follow up since was given cortisone shot two weeks ago and it still is swollen as I type from Sunday. Icing 3 times a day and taking Advil.
I have no problem's but I'm just an athlete so can I just make it stronger?
Yes, these exercises can be used to strengthen the muscles and tendons and reduce the risk of developing this issue.
@@RehabScience can a 14 year old do this exercise or not
hey doc, should we up the weight over time?
Yes, you want to feel challenge within 10-15 repetitions as long as pain does not go above a 3/10.
@@RehabScience Thank you!
Have you seen success with just these 3 exercises 3 sets of 10 has this help cure tennis elbow?
By making our tendon stronger, does that mean we lowering the risk of Bicep Tear Doc?
Yes, but these aren’t the exercises you would want to implement for the biceps tendons. Checkout the movements in my front shoulder (biceps tendinopathy) post.
@@RehabScience which one?
Is it ok to do these while experiencing pain?
Yes, typically it is OK to start these. However, if doing them causes your baseline pain to flare up, then you may need to wait a bit longer.
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2:10 Notice that he says up, when he is going down,, and down, while he is going up
Any goalkeepers watching?
Nah
Thank you so much!
You're welcome!
You're welcome!