How to Fix Tendonitis // Wrist, Forearm, Elbow, Shoulder, Patellar & Achilllies Tendonitis
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- čas přidán 5. 03. 2020
- Tendonitis is inflammation of your tendon. Tendons are the connective tissue which bind your muscles to your bones, and often become inflamed through repetitive movement and feels worse whenever you try to move the affected area.
Think of it like a subscription to your favourite TV or streaming service:
You get a free trial for a while (when you start training). When that runs out you need to start paying the subscription (doing the exercises we give you in this blog). If you don’t, you get static: annoying, loud, incoherent fuzz (tendonitis). Every time you turn your device on to watch your favourite programs you just get static and it drives you nuts - you can’t think about anything else apart from how annoying it is and all you want to do is watch your shows… but until you pay your subscription, that static isn’t going to go away… and it will keep coming back [...]
Continue Reading: tommorrison.uk/blog/2020-03-0...
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: www.t-nation.com/all-articles...
Boxrox: www.boxrox.com/author/tom-mor...
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Wish I had found you years ago. I used to compete in kickboxing and boxing and had to stop because I had tendonitis in both elbows that I couldn't shake off. Went to see physiotherapists and osteopaths, had acupuncture and no one ever explained the problem as simply as this and never gave me these simple exercises to do. Been doing SMM for a couple of months now and all my little aches and pains are slowly disappearing so thank you so much 👍
Any other injuries you dealt with?
This is awesome!!! Sorry only catching it now 😄
Is it gone now? healed?
Any update? i'm looking for success stories
@@brucewayne3161What type of tendonitis do you have? You can heal any tendonitis with consistency.
Grand, thank you for being a confidence builder. I really appreciate you two and all the time you put in to help us.
Have a great weekend.
Irene peek Thankyou!!! You too! 😄
Thank you for the post. Excellent.
I fell all over the place !. I fell down a flight of stairs. I fell off my balcony. I fell off the toilet, but I got right back up every time. Now, I can balance myself on the toilet for 20 minutes at a time !. Livin the dream
You’re terrific. Thanks for the excellent instructions!!
Thanks so much!! Been using the drills for a lot of years now definitely some of my favourites 😄
Dude this is quality! Thank you
Thank you for these exercises!
I have struggled with every issue mentioned in this video, so I am starting ALL of these today! Thank you so much for sharing your expertise.
You're welcome! Good luck!!
You are awesome. Great advice.
Wow, best video on the topic I could find - you are seeriously underrated!
Thanks so much! 😄 hope the movements serve you well! 💪🏼💪🏼
I have been working out and barely noticed fore arm tendonitis, then when I worked on a car for a few hours three days in a row suddenly it appeared.
I had to rest every few minutes things would be normal, then suddenly fore arm instantly crampy and painful, if i didnt stop it would radiate up towards elbow and beyond. Just starting my DIY treatment progress now! I have worked in IT for 10+ years without ergonomic keyboard usually, its time to pay attention to the body now.
YOUR ROTATOR CUFF EXERCISE IS 100 % EFFECTIVE, THANK YOU SO MUCH
You're welcome! 💪🏼💪🏼💪🏼💪🏼😎
Really good vid sir. Thanks especially for that machine comparison at the beginning. Can i apply exercises taken mostly from a lots of golfer/ tenis elbow vids, which i do.. for my current outside of the elbow pain / bursitis inflammation/student elbow / too much straight arm exercises situation?? Thank you
I appreciate all the informations thank you for your effort
nadhir saoudi thanks so much!! ❤️
You sir are changing lives
Definitely the goal to make people more aware of how to keep themselves moving well and avoiding common traps and issues 😄😄
Very helpfull. So good
Thank you so much my wrists are so bad!! But just watching your videos makes me feel I can fix things. It gives me faith.
🙏🏿
We have a full blog on the main site too!
Super helpful. Thank you
You’re very welcome!
Awesome thank you! I didn’t know my hand was meant to bend inwards. No wonder I keep having problems
Best video on this topic!
Thanks so much!
Good content man, I am going through right shoulder and elbow tendonitis and I feel like resting is not doing enough because pain keeps coming back after a few sessions of body weight training, I have to try to find ways to correct what I might be doing wrong and these seem to be good exercises to start with, ill give it a go 💪🏾👍🏾
Thanks! Yes getting your shoulders into a better position will be a massive help, if it keeps coming back that’s definitely where you want to focus 😄
Any update? i'm looking for success stories
I love this channel bc you’re not advertising a quick fix, which is what so many others do. We’re not supposed to have these kinds of pain when we train!
exactly!!
Hey again! I love your explanation and your work outs! Any stretches and strengthening techniques for all mechanics and laborers, that work with their hands? I will continue with these for the time being. I have improved my mobility with your videos. I appreciate your input. Thank you.
nothing specifically (it's actually on our list of videos to make!) but this is a great one for the wrists & forearms! czcams.com/video/TG6LePq5auc/video.html
builds on the stuff we show in the tendonitis video :)
I found this chaine today. Just thank you. ❤
You're welcome!
I have tendonitis in one wrist - it keeps recurring - this is great - I've tried the wrist drills, and the wrist thats sore, its very painful both ways on floor, can't straighten elbow - so will try it first upright. Thanks a million!
I've got tendonitis at both elbows,knees,wrists,forearms and ankles .
I've read that for insertional achilles tendonitis in particular, you want to avoid flexing your foot up when putting it under load in exercises like this, so if yours is insertional just do it without the plate, go up into a partial calf raise and you should be sweet :)
Got pins screws in ankles left knee has tendinitis just build up time on exercise s thanks a lot
I love seeing people from northern Ireland do well.. eeeeyooo this was really helpful
...and the south?
Awesome! Thanks! Been on crutches for over a year since a horse crushed my foot. (Lisfranc crushed ligament and nerves. Bones healed nicely as I walked it off for the first two months not knowing anything was broken at the time 😆) I have great upper body strength (again as I used to be a gymnast and lift weights) and have lost 30 pounds (less than I weighed in high school) eating nuts, seeds and berries and taking Optimal Digestive and Chronic enzymes. About a month ago I was goofing off (trying to belly dance again :/) and dancing with crutches as well as using the dining room table for support and the next day both wrists hurt/ulnar (outer/pinky side). Very painful in the morning. I’ve gotten used to crawling (a lot 😂) but now it’s elbows and knee crawling to get out of bed. I have to squeeze my crutches to my ribs (which I normally do to take pressure off of hands, wrists and shoulders) to avoid putting pressure especially on my left forearm and wrist. High doses of PuraDyme PuraZyme enzymes is what finally worked to get the inflammation down in my (secondary injury) sprained ankle (several months ago) in a few weeks. I’m sure it will help with my wrists too but I have to use them every day as I run a pet sitting business. I can’t wear a wrist brace and use crutches.
Good to know about stretching and exercises to support all ranges of motion. I’m sure that’s one place where I went wrong. I get relief with stretch and massage the forearm on my right wrist right away but my left wrist is pretty buggered.
Ouch!! What a crazy time of it you had!!! Glad to see you’re still moving 😄😄
thanks kindly, my right shoulders feels really locked compared to left and i have the pain in my left elbow, hope this help coz i cant shift the tendonitis in left elbow. regards
Great info, would I do this before stretches / mobility exercises?
Yes I would generally fire them into warm ups 😄
Glad I came across this. I have lower lumbar disk damage, cervical disk issues Soriatic arthritis, Tendonitis and carple tunnel. Thought I damaged a tendon the other day in my forearm so I'm gonna give this a go and see.
Definitely check out our neck stretches video!!
I have the same conditions. Did this help or hurt you?
Thank you so much man I’ve really been feeling the pain in my forearms and I appreciate the help
Hopefully it eases up quick for you! Try the drills gradually and see how you go 💪🏼💪🏼
Same
Any update? i'm looking for success stories
I'll give this a try. I'm not really able to do bench press for a while now and can only do pushups on a rack, otherwise my left shouder kills me for days.
Let's hope this helps
Thank thank thank thank. I only did pull ups. Doctor said dont do anything. I started feel worse. I did this 5 minutes acros 3 days and now I am nearly got over with my wrist pain. ( and forearm)
Fantastic!!!
4:20 Those shoulder exercises with the resistance bands are brutal. I've suffered from left shoulder issues for 7 years and it really burns the left shoulder. Gonna keep at it. Cheers mate
Awesome! Yes you want them to be so easy you could do them all day!
@@TomMorrison Thanks Tom. Also, my left shoulder clicks whilst doing the rotation anticlockwise. Doesn't hurt but it happens with every rep. Is that something to worry about?
@@akin1989 it should lessen over time, mainly lack of stability
@@TomMorrison Cheers Tom. Will definitely keep at it. Keep up the good work mate.
Edit: Just realised I haven't subscribed yet. My bad! Will do now. Lucky to have infor like this on youtube for free!
I tried this and it felt good. My current biggest issue is my arm muscle where you flex like showing your muscle is constantly tense and flexed it never goes down or loosens do you think this is tendonitis? I cant get to a doctor and i must use my arms regularly to take care of family.
Great channel tom👍can you get scar tissue at any age without having had any surgery
Nope! Not without being cut into, think of what your feeling more just like clumped up muscle and the more you move it in multiple ways the easier it will all move
Cheers tom thank you for the reply👍@@TomMorrison
Despite playing guitar on and off over the years, I developed tendonitis in both arms over the last few months from practicing it more. Too much trying to play like Mr James Hetfield without taking my time to build up speed properly.😂 It is especially lousy and tight in the mornings upon waking. And with me practicing pullups weekly over the last coupla months, I think that has added to the injury. I can still train with weights in general, but again it is there. I do yoga-stretching aswell, but cant seem to shake it. I will give whats here a try, and many thanks for the words, advice and excercises.
Any update? i'm looking for success stories
@@brucewayne3161 I laid off the Pullups, and returned to lighter weighted Lateral Pulldowns, whilst keeping up forearm work. When I was trying to play guitar, I used to clench the forearms and wrists when trying to keep up with what I was trying to play along to. I just had to relax the arms and be aware of keeping them loose and easy when playing. Anyhoo- Yes the Tendonitis in and around the elbows has cleared up somewhat. Its not perfect, but its better.🤘👍
Tom for President! Brill videos as always … SMM is great too! You give me hope! Haha it all makes perfect sense! Get moving
Awesome! How are you getting on with SMM?
Hey Tom, I've got pain in both elbows whenever I press them. I train weights 3 times a week and have pain in both forearms afterwards.
Training helps with my depression and the thought of missing training for months due to this pain isn't ideal
I'm attending a physio who is using dry needles into the tendons in my arm. Physio is also massaging the tendons trying to repair them.
Would the first exercises in this video help or is it best I rest the arms ? If the exercises are ok then how long to hold each stretch? Thanks 👍
If it’s been going on for a while I would start to implement these yes, try them for a few minutes at first and then build up to more reps/time when your tolerance improves
Thank you for this video. When doing the shoulder exercise with resistance, I sometimes feel a slight pain in my elbow, almost as if it’s gonna dislocate. Think it might be golfers elbow or tennis elbow… is it ok to keep doing the shoulder exercise? Would you have any specific exercise to help elbow pain? Thanks 🙏🏽
Check out our elbow blog at tommorrison.uk Theres a good few exercises to test there 💪🏼
even with hypermovilyt? what about thumb thndonitis? thanks c: btw my hips are starting to feel a lot better thanks to the hipcar and 90/90
Yep! Especially with hypermobility the banded dislocates are a must! There is a good side wrist stretch in this video that can sometimes be a good help with the thumb, but it could also potentially be coming from your shoulders too so do both! 💪🏼💪🏼 czcams.com/video/TG6LePq5auc/video.html
Direct into the topic thanks for these really useful tips
I have a ache in the side of forearm in ulna just below the wrist when doing biceps curls, chin ups like pressure In movements that put pressure on the forearm. Should i do those wrist movement for this ache or do something?
I would definitely be doing the wrist stuff yeah! Also look into gymnastics rings for your upper body stuff too, very elbow friendly!
Thanks for the reply man, really. this ache is feelings me bad because i cant workout. Hope this will work!@@TomMorrison
I didn't have a stretch band but used a towel and still got something out of it. I'll be buying some bands and doing this kind of stuff.
Awesome! FitBeast have a good set on Amazon, usually around £30
@@TomMorrison
Appreciate the info brother. I'll have to check it out.
I have golfers elbow extremely bad in my left arm. Possibly a grade a tear and have it slightly less bad in my other for arm/wrist, also have it quite bad in my left shoulder, My left knee and my left foot. To say it’s been a nightmare is an understatement I’ve had to give up my caterer, give up my music hobby. It’s more or less taken over my entire life. Especially my arms and shoulder. I’m 29 so this has been hard for me to adjust to, I did body work which is terrible motions (yanking, pushing, prying and sometimes adding for days at a time. I thought that was “exercise” but I was really hurting my body every day and not doing anything at all to counter balance that with stretching, yoga, lifting etc. I just want to share my story so maybe someone can learn from it. I know in my heart I’ll eventually get better after dealing with this for around 9 months, but some days are really hard. THANK YOU SO MUCH FOR SHARING INFO LIKE THIS. It means a lot to some people 🖤
Damn man. Be brave, keep up the rehab stuff and write a book after. Stay strong
Bro I've got tendonitis at both elbows,wrists,forearms,knees,ankles etc. Its really tuff but you've got to research.
Hey mate did you end up fixing the elbows ?
You have any video for triceps tendinitis :/ ?🙏🏼🙏🏼
Not specifically, have you tried the exercises in this video?
Hey Tom Morrison. I really need help with one problem. Your videos fixed my shoulder pain, my ellbow pain and more. You are incredible and I owe you a lot.
But for almost 1 year already I been suffering from crazy achilles pain, sometimes worse sometimes better. And im now late but I finally decided to go on a expensive scan.
The scan shows I have beginning achilles tendinopathy combined with mild retrocalcaneal bursitis (they say mild but it causes me incredible pain).
Is the only way to fix It to try walking with heel raises until the inflammation completely healed? I lost a lot of mobility on my left feet because stretching only caused extreme pain, walking long distances alone is terror.
Any exercises and stretches you recommend for hip, Knee, Ankle Area to fix and should I keep wearing heel raises until healt? Now are breaks and I decide to stay at home more.
Only have it on my left foot btw.
So glad to hear you've made so much progress already!
Give this one a try, you may need to reduce the volume at first but it might show where some weaknesses lie: czcams.com/video/n6ADu6pRJhQ/video.htmlsi=CP2VmLd6H5643Qid
@@TomMorrison Thank you, but I cant even twist my ankles or do anything similar, because It would end up with massive pain a few hours later. I always wear heel lifts and really immobilized my ankle the last few months and I cant even go 90degree with my feet. I dont know what to do. I just want to walk painfree. I am mentally sick of it and soon school starts and Im scared of tearing it. Everyday in pain. I cant stretch because of the bursa and I walk 3000-5000 steps a day which already inflame it.
The Irish dude knows his stuff!
Great philosophy, explanation and program suggestions, thank you. All you need now are some success stories and maybe an couple advanced athletes or examples, then link to your tiered levels of infoproducts and then high ticket online coaching programs, add some luxury training retreats to costa rica, hahaha, jkjk. thnks!
Great suggestion! 😜
and hand extensor tendonitis?
WHat about hand tendonitis?
Can you please give me advice on how to get rid of this permanetly? It heals in like 6 days im doing these excercises etc. while loosing my gains, then i go to the gym again and it always come back after like 2 workouts, it holds me so much back in my bodybuilding career and it pisses me off.
Just personal advice here, but for me I've noticed I need to to cool-off, stretches, or walk after a workout for almost as long as I workout. My body gets stiff so easily so I make sure to be moving in some form every day, joints and tendons need good blood flow to repair constantly. Hope this helps you!
Id appreciate any suggestions for peroneal tendonitis.
this will be a great one to try! czcams.com/video/BNAq6yYWfd0/video.html
Does the shoulder exercise apply to proximal bicep tendonitis as well?
Yeah, it can really help!
Do you have any advice for archilles tendonitis?
These could be helpful
czcams.com/video/uXYLyJNa--8/video.html
Hey Tom what can I do against Hamstring tendinophatie?
Everything in this blog would be good to go through
tommorrison.uk/blog/how-to-fix-constantly-tight-hamstrings
Did the wrist stretches at my desk. Holy shit my elbow tendonitis feels so much better almost instantly
Fantastic! Keep them up!
Ive got sharp in my right shoulder whenever im in a push up, plank, or shoulder tap position. Even if I try to push something away from me i sense the pain. Will these exercises help strengthen and relieve the pain in my shoulder? Are there any other exercises I can do for this?
Would start with these as they’re unweighted 😄
czcams.com/video/gWliRbs6pl4/video.htmlsi=DXcNFtYyWXnQvJNb
For me I hurt myself when I was boxing for like two months my both wrists still today really hurt so i even skippen the gym and couldnt lift any weights, the doctor said you just need rest but it is not making any results
Have you ever done these before?
czcams.com/video/TG6LePq5auc/video.html
Hi! Would this exercise still be effective if performed with a non-internally rotated grip? (holding the dumbbell with the thumb facing up) Because I've heard from several people that internal rotation can cause impingement or something.
which exercise? Don't think there's any with a dumbbell in this video!
But you shouldn't avoid internal rotation! You want a good balance of both internal & external rotation in your training. If you're "stuck" in internal rotation that's where shoulder impingement sensations can arise!
@@TomMorrison oh! sorry, I was meaning to comment on your video titled “the only rotator cuff exercise you’ll ever need”, I guess I had both tabs open at the same time
Anything that helps with finger tendon pain? I endured one of my tendons years ago. So exercises that use weight in my heads hurt.
Hey Julia! Have you ever worked through these before?
czcams.com/video/TG6LePq5auc/video.html
@@TomMorrison I will check that out. Thank you.
Tendonitis excersize worked... overnight!
if your elbow is squeezed,does this cause tendonitis in the forearm ?
depends what you mean by squeezed :) The best way to avoid tendonitis anywhere is to keep your joints healthy & happy!
Why is baring more weight gunna help does that strengthen the tendon?
With resistance training you’re increasing total number of collagen fibrils, density and diameter, which makes it able to tolerate more meaning less likely to get aggravated from normal things, I like to think more tolerance rather than strength, the muscles get stronger, it takes tendons longer to adapt
@@TomMorrison thanks mate Iv been getting pain in thumb side of wrist with any pressure on it but these exercises are helping cheers
Good info. Static noise at the beginning was way to loud though. Almost closed the video because of it.
cos it was a point...do some brightening up exercises while ya at it
Key word is DO THEM🥰🥰🥰👍👍👍🙏🙏🙏
i have this on right forearm and left wrist so annyoing, its stopping me from good workout
Have you tried the exercises in the video yet? 😄
@@TomMorrison yeah man doit all day a couple times 😁 as soon i lift weights it hurts so much. maybe my tendonts are inflamated because i smoke about 1.5 packs cigarettes a day! 🥶 sorry for my English its not my main language
I feel sceptical about these particular approaches being truly therapeutic. Overwhelmingly the medical advice is simply to rest the tendon effected and not engage in any aggravation of pain which these movements may do individually. If you try these and find no relief when stressing the particular tendon in likely the same movement that injured it in the first place, attempt instead a break of two-to-four weeks.
This is if it is a recurring issue. Sometimes rest does not help if an underlying cause is not being addressed
@@TomMorrison Thank you kindly for the clarification.
The worst thing about tendonitis is that it isnt even inflammation. Tendons themselves cant become inflamed. The surrounding tissue can be inflamed. Bad healing can lead to nerve endings grow into tendon tissue and reversing that works best focusing on the excentric of light exercises.
It is glutamate mediated and there are no direct medications for this issue... Tendinopathy is a reeeeal b*tch and cost me so much progress.
Did i miss the elbow?
This is a great blog to check out!
tommorrison.uk/blog/fix-your-elbow-pain
@@TomMorrison ok, gotcha the elbow pain is the result of the wrist or shoulder. Thank you.
Intro not true I worked construction I got tendinitis from construction work repetitive work
Repetitive active job is just the same as a repetitive training method, carrying and lifting things without stretching or rotating joints. Even massage therapists can get tendonitis from just doing the same techniques day in day out, the stuff in this video is just good things that everyone should be doing regardless of what they do. Similarly to back injuries, you could argue that someone in construction work is more at risk than an office worker but I would argue that the construction guy is more protected from being strong and active all of the time when the office worker that doesn’t train blows their back out from getting their kid out of their car 😊
@@TomMorrison it’s true. I fought forest fires and had no back issues but when I went to a dispatching (sitting on my butt all day) for forestry then my back was killing me.
Erm elbow?!
Watch this one for elbow pain 😁 czcams.com/video/xUt1LEBXZ1M/video.htmlsi=w7kZF-X69SOQ6cLK
@TomMorrison brilliant - thank you! I'm finding your videos very helpful. I have a lot of issues from sitting at a desk all day and having issues at the gym (shouldere, elbows, back, everything)! You're videos are very helpful.❤
Stretching is making the pain worse. 😡
Anti-inflammatories and rest
If it’s your first experience with it yes
🥰👏🏻👌🇺🇸🙏👍💯
disliked the vid cause of that noisy tv crap sound
Disliked your comment
Great stuff Tom and Jenny.
Thanks so much for your energy, time, knowledge and wisdom.
All the best for 2025 and beyond.
🦘🇦🇺👍
thank you!!
The Irish dude knows his stuff!
My man! 🙌🙌