The Best Tennis Elbow Rehab Exercises | Tim Keeley | Physio REHAB
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- čas přidán 11. 08. 2023
- Whether you're suffering from an acute tennis elbow (lateral epicondylitis) or a chronic weakened tennis elbow (epicondylosis) regardless, you need to be working on strengthening to get it right.
Here I break down the three components from strengthening the tendon, to elbow and shoulder work with an open palm grip to then shoulder stability, which tackles some of the causes of tennis elbow in the first place. Take note of the dialogue throughout this video, so you understand what you should be doing with grip or no grip, especially in the open palm section where you are pushing, pulling and doing elbow strengthening work.
It’s important to make sure the movements are pain-free for the elbow injury, and then progress your strengthening with the closing of the grip over a period of 6-12 weeks within increasing load as tolerated. Tennis elbow is an RSI (repetitive strain injury) and is usually caused from overload in the form of lack of rest or recovery - meaning that it may not necessarily be how much load you’re putting through your elbow when you grip it may be that it is too much loading overtime without enough rest between. This can happen because you are playing or doing too much with your arm in a short period time as well as the elbow doing too much to make up for the shoulder.
1. Eccentric Wrist Extension
2. Pronation and Supination
3. Open Palm Exercises
4. External Rotation
5. One Arm Scap Presses
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Thank you!! Would you consider making a video about the pain inside the elbow… every since I started doing pull ups, I have developed a pain inside my elbow
Same problem, was in a consultation with Tim, it did not help. Couple of months later I think my forward posture, because of lots of sitting is creating this pain. Had it for years now!
Sounds like golfers elbow very similar work. I’ll put it on the list.
Thank you so much. Is there a golfers elbow video coming as well?👀
Working on it!
@@physiorehab Thank you so much😊
Nice vid! What are your thoughts on isometrics for early stage tennis elbow? :)
It's good
Would the exercises with the band also work for Golfer arms Syndrom (same as Tennis Ellbow but Problem is on the inside)?
Yes, they will, but with the banded extension you could do that as well as the reverse and do flexion.
@@physiorehab Thank you Tim! I tried (carefully) and at least on one arm it seems to help. Not sure, why the other arm is not reacting equally well though.
Great to finally see a video on tennis elbow. I can't wait to try these out as I've had this issue for almost 2 years!
What are your thoughts about using a tennis elbow brace when under load and/or during these exercises? Is the idea to train with these exercised with or without a brace? I find the brace relieves pain but only temporarily...
I wouldn’t use the tennis elbow brace under any of these exercises unless you simply cannot do you need exercises without pain. The tennis elbow brace should be used for heavier things in life like cooking or if you have to carry something or you need your elbow at work, and simply cannot work without pain.
Couldn't find a clip for the inner elbow
Thought this was Micheal Chandler
The best tennis elbow fix is restoring shoulder internal rotation by restoring anterior rib mobility. I said what I said 🤷🏻♂️