Tennis Elbow Rehab (Education | Myths | Stretching & Strengthening Exercises)
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- čas přidán 31. 05. 2024
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In this video, I discuss tennis elbow, dispel the most common myths associated with the diagnosis, and teach you everything you need to know about managing the condition.
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0:00 Intro
0:17 Elbow Anatomy
1:30 What Is Tennis Elbow?
5:01 Modify Aggravating Activities
7:30 Elbow Support
8:04 Pain
11:10 How Long Does It Take To Get Better?
11:49 Exercises
18:53 Guidelines, Not Rules
22:21 Surgery, Injections, And Other Adjunct Treatments
24:09 Summary
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
![STOP Elbow Pain! How To Fix Tennis Elbow [Lateral Epicondylitis]](http://i.ytimg.com/vi/Ri77yRaSm4A/mqdefault.jpg)
![STOP Elbow Pain! How To Fix Tennis Elbow [Lateral Epicondylitis]](/img/tr.png)
Thank you so much for watching! Be sure to check out the blog for all references! e3rehab.com/blog/tennis-elbow-rehab/
The most comprehensive guide to rehab exercises I've seen. Bravo!
This video is easily one of the most comprehensive guide for elbow pain and recovery! Thats why you're on of my favourite exercise channel!
Thank you!
Currently a SPT doing my clinical rotations with an outpatient ortho focus. Incredible how much more informative your channel is than the majority of PT practices out there. Extremely useful information provided in a comprehensive yet succinct way. Current evidence cited for most recommendations. And the videos are all well made. Amazing. This channel sets the bar high for the PT I want to be.
Thank you very much! We make sure all of the references are easily found in our blog as well (instead of trying to link them all here)! e3rehab.com/blog/tennis-elbow-rehab/
So, this is for those of you that are experiencing long term pain that is seemingly chronic. Its been 6 months for me. I had tried both rest and physio exercises, and a combination of both. I had days of relief, but in general, the issues were ongoing. Then, I discovered the Athlean X kettle bell routine for tennis elbow. This was the beginning of realization. The kettle routine was giving me relief but not permanent. I did start to notice that when this routine popped my elbow joints, I would get almost instant relief, but with residual tenderness at the tendon. To be expected I suppose for a tendon under constant strain. So, I remembered I had seen one or two vids that suggested some Tennis elbow is actually a fruit of joint dysfunction and misalignment. I went back and sought out more vids on this issue, and came up with a couple of exercises/movements that are designed to pop the joint back into alignment. Guess what, I went from having a day of pain and restricted motion to near instant relief. So, for me at least it seems my joint is out of whack. This makes sense for me. I was aggressively chopping wood when I triggered my Tennis elbow. So, for me at least, it seems I need to focus on alignment and also strengthening the arm muscles. This goes for the shoulder too. I'm taking a holistic approach to building my arm back up. Good luck.
UPDATE: 4 months after posting this comment I am more or less back to normal feeling and function with my elbow. It does want to slip out of alignment from time to time, but a simple pop stretch movement usually sets things back. I have been in good shape for quite a while. Initially I was doing popping and stretching several times a day for the first few weeks before my elbow was comfortable being back in alignment . I will continue to pop and build back muscle strength as needed.
Your issue sounds very similar to mine. I tried following online vids and exercises for the first 2 months and noticed no improvement. So started physio therapy and the therapist told me I would notice an improvement after 3 months of therapy. Well that time has passed and I only notice a very marginal improvement. But like you said, there are good and bad days.
The problem I have with tendonitis is that there's very little info out there on the actual recovery path. In terms of what's normal and what's not normal to feel. Because the recovery path seems to vary a lot from person to person. One thing I recommend, that I wish I did in the very beginning is to get a scan. This will reduce any guess work that a therapist has to do and will give you a clear idea of what to expect.
I hope you get better soon. It's an unbelievably frustrating injury to suffer from, so I feel for anyone going through the same thing.
Knowing that mine is , at least in part ,caused by misalignment, I have already seen big improvements in a week or so. The joints want to slip back into bad habits however. So, it is going to take time to retrain and strengthen the arm . But 'popping' the joint has been a game changer. Have you looked into alignment issues? @@HendrickT-bi4iw
it's been 2 months for me and still the pain is there especially when i hit the gym. please help me bro
Have you attempted to check for alignment issues? Squat University has some good tennis elbow vids. I also benefited from this one: czcams.com/video/Hn4O6hCDqfo/video.html@@HatoTokugawa
Once I 'crack' my elbow, my arm now responds very positively to exercises I haven't been able to do for months.
This video is SO GOOD. Thank you for taking the time to make this!!
Thank you man I had this elbow pain for some time and someone finally explained it throughly. Much love
This is by far the best and comprehensive video on CZcams regarding that topic. And i watched them ALL. Beautifully done with lots of data and fantastic editing. Thank you very much.
Best complete video ive seen so far. Thank you so much.
This is the best and most thorough video on this topic that I’ve come across. I love how you cite and summarize the research, and provide examples of recommended exercises. The inclusion of shoulder exercises was a nice bonus. Thank you so much!
the best most comprehensive video I've seen on TE, thanks!!!!!!!
I just love this channel. As always outstanding.
I'm currently dealing with lateral elbow tendinopathy. This video is super helpful, and will prevent me to waste money on useless scans and injections. Thank you 🙏
Absolutely underrated. This video is extremely in-depth. Thanks man!
I’ve been dealing with this for six months now.I was recommended by orthopaedic doctor to do prp on my elbow,but after watching this video,I won’t lose any more money,because I did physio for this and for my shoulder pain As I did an MRI and it showed I have bursitis,but the pain is same.Definitely will focus on doing thing on my own.Thank you !
This was a masterclass for Lateral elbow pain. I do not even remember that my MSK class about elbow pain was this deep. Thanks guys.
Very thorough video, very helpful. Thank you very much! ❤️
I just wanted to say thanks for this video. I’m dealing with this pain now. Just by listening to what my body was telling me, I’ve been resting, starting to exercise, worn an elbow sleeve that I settled on only wearing when doing certain activities, etc. Good to know I wasn’t way off base. Now I know more about it and have more exercises to do. Also, I did have shoulder issues on that side as well, and have been addressing those also. Starting to feel improvement. Cheers!
Best video I’ve seen on this topic. Thanks.
Excellent video, easily the best I've seen on the subject.
Very professional and comprehensive coverage with lots of evidenced based information from peer-reviewed journals.
Such an excellent presentation and very helpful
Thank you for the comprehensive video and the strengthening exercises!
Excellent video, thanks for sharing.
Fantastic and well-researched video!
Great video about tennis elbow. You have been helping me a lot. Thanks for that. Cheers
Thanks for your full video containing necessary excercises
Thank you good sir, the E3 group has taken my clinical skills to the next level!
Wow, this is thorough.
Thanks for the detailed video! Actually helpful
Very well done. Thank u for all the effort.
This is the best video out there for tennis/holders elbow hands down
Brilliant in depth information 👏 Thankvyou
this channel is rediculously good... jesus christ.. WELL DONE!
thank you very much! you really help my extreme pain be much less painful.
Retired PT here. WI{th more free time I am playing more tennis which, has led to some lateral elbow discomfort. Thank you for an in-depth, well researched presentation. Watching this video felt like I was in an excellent continuing ed class. Will need to re-watch and take notes. Great job!
Awesome and informative. Tks a lot
This is an excellent analysis of a very poorly understood injury. The findings of the quoted literature support the presenter's conclusions and the suggestions for constructing an effective recovery plan are highly pragmatic and can be tailored to an individual's requirements. The overall advice is very well thought through and the explanation for not over emphasising the benefits of stretching the affected muscles is logical. Thank you for putting together the most comprehensive resource for understanding and treating this very frustrating condition.
Thanks you saved me making a physio appointment 😊
Thank you!
Great video, thank you!
very complete guideline, impressive! Great channel. Greetings from a physio from Holland.
Very informative video with lot of details, greetings from France
Thank you so much for this!
I'm doing Brazillian Jiu-jitsu and Lateral Epicondylagia has been the bane of my existence.
Now I finally understand the why, what and how of this condition much better.
Thanks again!
Thank yoy so musch for this very seriously presented problem with practical and achievable measures
LOVE that this is science based!
You are my favourite exercise channel-perfectly explained and shown in high quality videos
difficult topics explained easy and topical
Thank you for your research and
your excellent videos
Just when I thouhht I couldn’t be more impressed with this video. You covered the questions I had about why you did or didn’t include certain information. Thank you!
Even though the video is long, this is good systematically, arranged quality help
This video and analysis was super helpful in helping me understand all the exercise/treatment modalities. Even more interesting is how tendinopathies can be linked to diabetes and cardiac diseases! Those run in my family and each of my family members who suffer from heart disease and diabetes all have tendinopathies. Simply fantastic!!!! Thank you.
This was very helpful! Your dog reminds me of my dog! Super cute!!
Great video, I have distal insertional Bicep tendinopathy , and low grade common extensor tear centered along the ECRB . 52 years old. Weight training over 30 years. Had numerous overuse injuries. I’m going to incorporate these exercises, and I am going to give PRP a try, since my insurance is covering. My arm is already atrophied, even Though I have not stopped lifting. I’ve done lifting modifications. Different exercises, and way lighter load. But again, thanks for the video I can see how this would be tremendously helpful to the average person not familiar with sports injuries.
Woooow, it's most comprehensive information available regarding lateral elbow tendinopathy. Thanks for niiiiiiice work and really appreciate your sharing it. Though doctor by profession, as first cause mentioned, too soon, went for lifting heavier, now paying the price. I gave myself repeated steroid shots in vain with just a ultra short term little relief, condition aggravated after starting lifting, so, this time Started the rehab following the above guidelines told after watching the video multiple times, taking notes . Will update my progress
Thank you very much for instructions. Do you have other videos regarding exercises for pain relief in knees and ankles?
You’re wonderful person thank you so much I appreciate you very greatly
Thank you very much
Most informative video Ive seen on this condition. I just got back into racquetball after 20 yrs and wow my tendon is sore. Cant grip a dumbell of significant weight yet but getting there w self treatment. I do a lot of scraping, deeo tissue (that self cured my forearm pain), ICE, and I also use Blu Emu. Yeah aetickes say Blu Emu doesnt work, but its cured all kinds of aches and pains for me in the oast and is helping here as well.
Thanks!
I am very thankfull for yr videos they are very helpfull, i am deeling with lateral elbow pain one year right now, cant get rid of inflammation. Tried allready all possible therapies, nothing left except injection or surgeri. Pain is not very strong but i feel pain all the time.
Thank you so much. This video is helpful. What do you think about TENS therapy?
Excellent video!! What about dry needling for the issue?
Really a great video.
Thank you!
Brilliant video plus bonus points for the hilarious props -the wine bottle and the dog! 💪
Thanks, very interesting!
You often speak about the association between sleep disorders and tendinopathies, but I didn't find many evidences of the association on pubmed.
However lack of sleep is still a risk factor of a lot of pathologies...
Thanks for this. I've been dealing with this pain for about 4 months, and it's no joke. Got it from playing tennis, and even though I haven't played since July it is still bothering me -- sometimes it's really painful and limits my range of motion. I think I have also injured the biceps tendons, because I get pain in the crook of my elbow, as well as on the outside (where the funny bone is) when I bend and straighten my elbow.
Same here 😢
So if inflammation is not the cause of pain in the tendon, what is? Over stretch? Tearing of tendon? Great video!
This video is so comprehensive. I like it very much. But the question is why would I purchase the Tennis Elbow Program whereas it is well explained here in this video?
My last three months were terrible. And I mean TERRIBLE. The only thing that helped me go through it was physical activities (krav maga, gym, boxing and nordic walking). Unfortunately I started having serious problems with the elbow. I was depressed as hell. Right now I'm going to krioteraphy and in two weeks I start going to the gym with a physiotherapist. Meanwhile I will do all the excercises you recommend. I can't thank you enough.
Yeah man that's hurt, did you get better now ?
Just be prepared to live with the pain for MONTHS :( .
@@noone3uop990 yeah its much better, thx man :D
Holy shit this is painful:(
Watched this Video, did Farmes walk, instant relief.
The most useful video on this topic I’ve ever seen, thank you for putting it together!
Ps 1: love the wine bottle as the household item 😅
Ps 2: your dog is adorable!
I hadn’t played golf for decades and hit a bucket of balls and over a few months (and w my biweekly pushups and curls) a growth on outside of my elbow grew. It doesn’t really hurt but is an eyesore. Nightly icing never helped the ‘swelling’. I’ve recently stopped the workouts but it doesn’t seem to be regressing. I’m on my laptop as a web and graphic designer most all days and again there isn’t really discomfort or pain just want to know how I can decrease the size!
wow! great video. i have been suffering for months. Not really sure what triggered it. is it common to have muscle belly pain in the ECRB. It is sore when palpated...almost like trigger point pain
Thank you, I've been waiting for this one lol. Your ankle sprain/personal tendinopathy video helped my foot out a lot
Happy to help!
Thanks, I’m suffering from this right now and having a hard time recovering. Got it while doing heavy bicep curls.
Hope this helps!
I got it from hanging along rungs. However, not on the tennis arm side, but on the golfer's arm side. I think the treatment is similar.
I also got mine from bicep curls. Has yours got any better since? I want to keep doing push ups and other exercises but it's been weeks now and still very little improvement.
Got it two weeks ago doing dips. Ibuprofen and heat, and I’m still lifting but avoiding curls and spacing out push and pull days to allow some rest.
@@deanpausley7017so all close exercises you doing
Excellent content but I didn't quite understand which exercise are specifically for medial epicondylitis because you primarily talked about tennis elbow (lateral epicondylitis)
Would appreciate an answer !
This is so helpful, thank you so much!
Plus I spotted a beautiful dog, so that was a bonus ❤
I think damaged my elbow by knocking it, but the result is the same. Ouch !
I was sedentary for around 5 years.. recently started doing wall pushups and i realize that may have been the issue.
Excelent.
Thanks a lot. A really good video. But (@12:36) haven't you recommended the eccentric wrist extension & pronation (mentioned as supination) in your previous video for Tennis Elbow pain.??? :(
Thank you so much for the detailed information on elbow pain. Could you also suggest better sleeping position so that elbow is well placed? I have tennis elbow and it pains a lot during each night. Tried different sleeping positions with/without elbow support but nothing is really working.
Hey I remember you guys did a video on ac joint/ shoulder rehab i cant find it
Hey my pain is from finger wrist just like carpal tunnel then in forearm and elbow like tennis elbow till my whole arms n shoulder..I am not getting what it is😢
This is extremely helpful thank you! I have a question: should do these exercises on training day or rest days? I climb/train for climbing 3x/week. I definitely did too much too soon and my left arm started having mild symptoms. Not too bad but I want to address it before it gets worse. Both Tennis and golfer's elbow are very common amongst climbers btw.
I had it without knowing what it was at the time, accidentally cured it with one of those spinning gyro wrist balls. Everyone should get one.
Hey, will Ultra Sound therapy help with recovery? Or no change is noticed?
i apply warm olive oil massage on my forearm and wear elbow sleeve. I do same before workout to avoid pain in my forearm..!!
Hello....im looking for a video of torn bicep rehab with no surgery....it was on your yt Channel but can't find it now
As someone who's been on a 3 year journey with moderate-severe elbow pain, I'll say the following: steroid injections are useful when the pain level gets extreme as in you can't sleep or hold a glass of water, avoid surgery and use it as a final last resort. Start with tucking your elbow in your inner leg, and do ten second hold reverse wrist dumbbell curls with a fairly light weight. Do 5 sets of ten every day unless you have pain. When the pain subsides, either increase the weight slightly, or incorporate other exercises as shown in this video. Once it gets better, reduce the exercises to 2-3 times a week but it's vital that you keep your forearm flexors strong.
Steroid injections yield short-term relief but long-term weakness.
Haven't watched yet but does this apply to perhaps recovery of the fractured elbow, and if not you do have any videos on that? Currently month an a half after fracturing my elbow. Thanks
Hello, quick question:
regarding the pain level often discussed in rehab. Is the 10/10 pain level the maximum amount of pain one can experience over all kind of pains or is it only referred to the occuring complaint? That is really important to know because I never would consider my elbow pains more than a 5 or 6 out of 10 if I compare it to - for example - a terrible headache.
I would need to deload my exercises if we only compare the pain during these exercises to the worst pain I experienced with this specific complaint and not to the possible pain I can imagine
For meniscus tear, if I cant get full depth without pain in a split squat, should I just load the comfortable depth until I can get full depth
What about shockwave treatment? I am finding it pretty useful and not invasive at all
Thanks for the video Doc. Do you have any knowledge about the "rice bucket" exercises commonly used by martial artists or gymnasts ? Are there any studies about this ?
Also, what do you think about the Theraband FLEX bar ? There is a study about this and apparently it works like "magic"
Best regards
Tennis elbow pain was covered in an older video by another guy here in E3Rehab. I searched all the channel's videos and I couldn't find this one or any other video with him. Does anyone know what happened?
I feel pain mostly when I'm doing push exercises such as dips, pushups and bench presses, mostly at the very end of the eccentric phase and the start of the concentric. I noticed that the aggravating activities in listed this video are non-pushing movements like deadlifts, pullups and sport-related swings, which I can all do with no pain. Some persons commented they have pain with bicep curls, which I can also do without pain. The pushing exercises that I do get pain from weren't mentioned in the video and I don't see any comments saying they have pain while doing pushing exercises. Could it be that I have something other than tennis elbow?
This is free PT right here! Thank you!
I don't know if i need one as my pain 9/10 is manageable but would a TENS device be needed? If it only treats the pain then I more than likely wont need it my pain is manageable. However if there is othrr benefits, perhaps I should get one?
Are these exercises useful to recover from a dislocated elbow?
Can you do a video for bicep tendon rehab/shoulder pain?
It's on the list!
What is the name of the condition in which you cannot straighten your arm after straining and the muscles responsible for doing pull-ups do not work for another month?
Banding, any evidence that this would help while doing these exercise?