How to Work Out with Tennis Elbow
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
- Exercises to avoid and suggestions for safe weight lifting while recovering from tennis elbow (lateral epicondylitis).
I do recommend checking with a doctor prior to starting an exercise routine, so you can see what phase of pathology you're in.
Counterforce braces:
1. Bandit: www.amazon.com/OTC-Band-Forea...
2. Matt Strap: www.rehab-store.com/p-hely-we...
3. Brace Lab Push: bracelab.com/push-sports-elbo...
Alison Taylor TH-cam (kinesiology taping): / @handtherapyeducation
*Disclaimer: This video is not sponsored, and all opinions are my own. While I am a Certified Hand Therapist, I can't diagnose you via the internet. Please seek advice from a doctor or rehabilitation professional prior to starting an exercise program.
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I realize this video is 3 years old, but I greatly appreciate it. I saw an ortho today because my TE was not getting better. He said I could lift weights just to avoid any exercises that irritate the elbow, but I appreciate that you gave real examples of exercises to avoid. And, I need to lower my weights, I was trying to increase my weight and it has made things worse 🤦♀️😂.
If you have got swelling around your elbow then you should avoid lifting any weight.
I got my tennis elbow around a month ago and I kept working out with that. Now I am on a week's rest and it has recovered a lot. Earlier I was not able to pick a water bottle with my hand and now it's 80% recovered.
@@sachinvastrakar6650thankfully I've never had any swelling. I'm just going to stay light and be smart with what exercises I do perform. I hope you feel better soon.
This is the video I was searching for. I watched over a dozen videos that purported to address this topic but none of them did the EXCELLENT job you did!! Perfect! You are the best.
This video is 3 years old. Best one I’ve seen. Clear and concise. Thanks.
Thank you 🥰
Spot on, upright rows are bad for shoulders.
Definitely one of the best and most helpful videos out here on how to work out with a tennis elbow. Thanks a lot
Massive help, thank you from across the pond 🇬🇧
Thank you for this. In the early stages and found this incredibly helpful
Solid advise thanks! You hit on a lot of very important points 🏆
Thank you it really helped me get back to my workouts!
Thank you so much for your video! Very helpful ❤
Tks for time and info on this video! Just going through recent injury with this. Helpful!
Super helpful! I now understand (after looking up the terminology) what is happening under my skin. Thank you!!!
The best video for tennis elbow weightlifting thank you
1st video where I finaly found all the answers I was looking for. Thank you and thumbs up! (Btw I did almost all of the DONT exercises in my daily routine, so now it all makes perfect sense to me.)
Best video on TH-cam for keeping up with the gym with Tennis elbow
Thank you so much for this advice!! So helpful!!
Best video by far that I have seen on this subject, I have had tennis elbow on/off for a couple of years now but train through it best I can, your sound advice is much appreciated and you also have a great, fun personality. 😁 🎾💪
Just got a wicked case a couple months ago and have been suffering through it. This really helped. Thanks!
Good comments about warm-up and stretching. I get sore at the tips of my elbows, rather than the outside, and things like form and warm-up have helped me avoid issues here a lot more. A recent flare-up had me researching again.
Thank you for this great video. I’ve just been diagnosed with tennis elbow. Physio has given me exercises to do but I still want to workout. Thanks for explain the dos and don’ts of training with tennis elbow - just what I needed today 😊
Awesome advice! Thank you for sharing your knowledge!
Thank you!!! Hope it helps (:
Super helpful - thank you so much ❤
Great vid, description. Thank you
Excellent. Really good advice, have been looking all over for 'how to continue' training sensibly with tennis elbow. Thank you.
When in doubt, if it hurts try to avoid! But often there are exercises that can actually help (after a period of rest!)
Thank you! Great explanation, helped me alot!
Great video! Needed this very much, as I have - you guessed it - a tennis elbow! So good with these pointers, although some of them are a given, as they simply hurt, so I avoid those. Good stuff!
Really good tips! Thank you
Wow, this was spot on
Fantastic advice, thank you so much. 👍🏽
Thank you,great helpful video. You have a great spirit. God bless and have a Happy Thanksgiving.
Thank you for the great information. I was just diagnosed with "tennis elbow" due to weight lifting. I'm hoping to continue using weights while I proceed with physical therapy. I'll incorporate your recommendations!
I bought a counter force brace because of you and man... What a game changer! ❤
It doesn’t work for everyone but dang, I loved mine so much!
excellent thank you !! hate these annoying limiting injuries.
Thank you for such a great video! I'm really into weightlifting and I've just developed tennis elbow the other day. I felt awful reading about recovery times and thought that I was heading back to square one with my training, where I was after the covid lockdowns. Your video has helped and I feel a lot better. Thank you.
if really recommended icing the area for a couple minutes at a time helped me tremendously
How are you feeling now Spenca101?
@@Fireinthestubble All better now thanks 🙂 still very cautious when doing some movements but I'd adapted my workouts to avoid them initially. Wasn't able to do any bicep work for a while but back to it now and I'm a lot better at listening to my body when I start to feel pain.
@@Spenca101 good to hear. I hurt my elbow either doing cable bicep curls or cable upright rows yesterday. Been icing it since. Did you stop lifting or continue with just lighter loads? I don’t want to stop but I’m leaning towards taking a week or two out of the gym n
@@Fireinthestubble Sorry to hear that, upright rows are what contributed towards my injury too, I had to completely cut them out of my workouts and have only recently started doing them again, really focusing on technique. I literally couldn't and didn't do any bicep work for a while and anything else that caused pain I avoided but I was pretty much able to continue with my main lifts as normal (deadlifts, bench, OHP and squats) just had to use barbells rather than dumbbells for pretty much everything.
Hope you manage to heal up soon! 👍
Thank you, this video is very much useful to us
This is my 1st time dealing with this and glad I came across this video. Greatly appreciate this information.
hope it'll help!
@@ForwardTherapy you and me both 👏🏿👏🏿
Thank you very much for this video! I have been suffering from tennis elbow for a year now, and I aggravate it when lifting weights. I now know which exercises are harming me. You are a God send! 🙌🏻🙌🏻🙌🏻
I got tennis elbow from working out doing pushups little over a month ago and I'm still having pain off and on , thanks for the helpful tips I'm definitely gonna try them out !
Thank you doctor for your wonderful tips & guidance. Ganesh Pillai from India
Thanks. Very helpful
This was awesome. You covered all the dos and donts. I’ve tried most of these tips and my elbow is feeling much better. Thanks!
So glad that things are starting to feel better!!!
great info - very useful
love this video.
Very very helpful.
Great video!
Thank you for the great video! Now I know what I need to do…. Not even the drs I went and seen gave me Information like you did.. thank you
Thank you so much, I am so helpful I will be able to do some light weight lifting.
Thank you for the video..it really Helped alot 💪
Great video thank you
God bless you for this awesome vídeo!
You are so humble and sweet...God bless you
Thank you!!! This is a life saving video!
I’ve been feeling frustrated because I train Muay Thai and cannot hold pads for my training partners , and didn’t know what kind of lifting I could do with this elbow situation :)
I hope it gets better soon!! It is a LONG injury and it can get really frustrating.
Great video! Thank you! 👍👍
Great video. Lovely presenter. I will follow your advice and see how my 2.5 y/o epicondylitis will recover.
Very2 helpful tips..thanks a lot
Great info
Thank you so much ...
Thank you, I needed this! I love your channel, just recommended it to my friends on Twitter. As someone who has had tennis elbow for over two years now (industrial overuse injury), on both elbows, I'm trying to do everything I can to get better. Had surgery on my right elbow and I'm waiting for surgery on my left, but I'm gonna keep these exercises bookmarked for when I can do them.
Oh gosh, sorry to hear that! Best of luck with everything!!!
how are you doing daniela
@Daniela are you still experienceing pain
Thank you! ❤️
Great video with very helpful tips. 100% agree on the upright rows, they didn’t cause my issue, but they will light up the injury if I try them. I’ve read where heat and stretching can help mitigate some of the pain. You prefer ice after to reduce swelling?
Awesome videos! It helps me a lot... I've just started with my elbow pain 2 months ago, it's going better but still hurts a bit after weightlifting a bit. Thank you!
Thank you so much...thsi video is a life saver....Im actually having the exact same issue in my elbow and every time I try to do some weight involving workout it always stings my elbow.... It felt really bad when you said that I can't work on my forearm shoulder and back but atleast I can do bicep curls ❤️.... thank you so much for making this video
I hope it gets better and better!! Taking some small amount of time away from these aggravating exercises will give your body a chance to heal, so when you go back to them it’ll feel great!
Excellent video and advice- thank you. You're funny too
You are genius ❤️
I had tennis elbow its really helpful for me
Thanks for your efforts ☺️
Bundle of respect and alot of love from Pakistan 🇵🇰❤️
Thank you!!
I found it interesting how you explained that keeping the wrist in a neutral position can help with tennis elbow which got me thinking. I also occasionally suffer from carpal tunnel on the same arm so if I wear my carpal tunnel wrist brace it keeps my wrist from flexing which should also help my tennis elbow. I am starting back at tennis tomorrow after 6 weeks off to settle down my elbow so I think I will try both the elbow brace and my wrist brace when I play, the wrist brace will really impede my racquet head speed but my hope is to just play for now.
I searched up info on TH-cam about tennis elbow because I’m desperate for relief. I came across your video and it was very helpful. I just used your link to order the matte strap. I want to keep working out but this injury has held me back a lot! Sometimes I workout as if I don’t have an injury and regret it later. I just don’t want to slow down my progress. Hopefully this strap will help! Thank you for the video and advice :)
I hope it helps!! It’s such a long, painful, frustrating recovery but it can definitely get better over time:
I had a job where I collected garbage bags and lifted them into my pickup truck bed. After a couple of months I developed tennis elbow. Thanks for the video. I have a wrist brace and elbow brace and I'm gonna take a few weeks off to heal and then start working out slowly. The one weightlifting movement that has really been hurting my elbow is the skull crushers.
Very helpful now I can exercise alot safer thank you.
Glad to hear it!
The info I needed , Thanks so much! Xo
Great video, thanks! I found a hack for side lateral dumbbell raises; hold the dumbbell in the crook of the elbow and raise the arms to the side. Similar path of movement, but hardly any wrist and forearm involvement. Yes, it looks a bit like a weird chicken dance, but it lets me hit side dents with no forearm risk.
Yessssss that’s amazing! Such a good modification!
I learned not to do reverse curls the hard way… thanks for the video!
This is really helpful!
I have had lots of Tennis elbow pain in the last years and aside from rest and strech exercises, i think ice was the best help by far. I actually didn't have had any elbow problems since i started to use ice on a regular basis or whenever i had any pain in my ellbows.
Yes!! Ice is actually amazing but we just often don’t take the time to use it!
@@ForwardTherapy Indeed, it takes a bit of time to tolerate the cold, but once you're past a certain point it's not so terrible anymore.
Stay Safe!
Absolutely! Just make sure you aren’t doing it too long so your vascular system doesn’t overreact !!
@@ForwardTherapy how long before tennis elbow healed?
It typically takes at least a year
Your adorable and I’m so grateful to find this video
Me too
Good Stuff👍
Hi I have recently been watching your videos and they are very Informative and very helpful. I have both elbow and tennis elbow in both of my elbows and this has been my life for the past 2 years. And I'm not sure where to go from Here. I am only 25 and I'm about to start my college semester again and I am a bit worried that worried that I may injure myself again by doing classes but I need to graduate. My major is studio Arts. Thank you so much for your time!
I’d look at your ergonomics and posture, taking breaks frequently, and stretching frequently. Those things make a difference!
Could you make a video on all sort of exercise to do once we have tennis elbow .
Thx 😊
Guess it was the cable reverse curls and the cable lateral raises that did me in 😩
Lesson learned.
Everything you told me not to do, I was currently doing 😭 Thanks for the video though. I guess I will take a few weeks out of the gym. 😢
That's how I got it in the first place a few weeks ago is doing "dips", I was surprised! Never got it playing tennis!!
I tried the brace and lifted this am. I didn't feel pain at the elbow tendon but felt pain in my tricep tendons.
I dont train with weights but I would like exercises to strengthen my Muscles to heal my tennis elbow. Thanks
Thanks so much! This was really helpful! The only question that I had that wasn't discuss was any strengthen tips to prevent future injuries? Thanks! :)
It’s usually more about correcting ergonomics and body mechanics, and avoiding repetitive stress. For most people it is not an issue of lack of strength that causes the issue!!
im a bodybuilder with elbow injuries, the braces are a no brainer and if i had worn them earlier i would not have been injured in the first place, i would not reccomend the 90 degree deltoid raise, although you reduce the tention on the elbow it still hurts me, you can do lateral raises but with hands facing upwards this significantly reduces tention on the elbow and try with lower weights and try holding longer 3sec in the top position and going down slow. for the upright row this can be done with a rope and pull towards your head and adjust postion of the hands accordingly, palms inwards facing each other. Another exercise to avoid is the bent row with a bar palms facing down, these can be done with a barbell palms facing upwards for the entire range of motion, bring the dumbel towards your hip and squeaz, slowly release. you can progressively overload.
I've been dealing with tennis elbow in both elbows since May and it is a nightmare to try and do weight training. Pull movements are a mess. Thank you for the video.
Yeah it’s pretty rough to recover and lift at the same time! I had it for about 16 months and kept lifting through it and it was pretty rough a lot of the time
Good tips! Thanks! A brace helps a lot but people have to remember there’s a reason they were injured, they need to work on building strength in the forearm and maybe shoulder to prevent further injury and heal =D
Yes! Completely agree. Bracing is good for the first 4-6 weeks to allow the tendon to rest/begin to heal. Then it's time to get to work - using a counterforce band to help protect the tendon while strengthening.
@@ForwardTherapy Do you have a exercise video for that ??
Thanks dislocated elbow at 11 . Now am 71 . I'll try your good advice .
This video is not specifically for dislocated elbow - please seek advice from a doctor before doing any specific exercises
Hi Kelly , thank you so much for sharing this video! Would it be ok to do Flat Dumbbell chest press and Incline Dumbbell chest press and Machine chest press?
The problem with chest press is that typically forearms are palm down (which is an aggravating posture), and often the wrists are extended back which engages the wrist extensor muscles! It isn’t that you can’t do it but you have to be really mindful of how it feels
how bout deadlifts? safe for tennis elbow? thanks
I’ve got tennis elbow from casting with a fly rod
Great video! You didnt cover push excercises like bench, triceps pushdown. What about those?
I find that bench press is often uncomfortable due to the wrists being in an extended position, and bringing the elbows into a straight position is usually provocative. If you must do these, try to modify to a shorter arc of motion, and avoid anything that causes pin
Thank you for this video. It’s nice to know that I don’t have to completely stop my upper body training. Do you think that chest presses with bands or cables would be okay?
Sometimes I recommend doing chest press in a neutral grip (like a tricep bias) because the palm down position combined with wrist extension under the weight of the bar can be straining.
@@ForwardTherapyThanks! I’m able to do them with a neutral grip without pain so far. :)
Hi! Thank you for your useful information! I have another question, can I do aerobic movements where you have to lift your hands or do a little bit of boxing with tennis elbow? And how about plank? Thank you in advance!
aerobic exercise can be great! the best advice I can give is try it, see how your body feels. if your symptoms seem to increase, it may not be the best thing for you while symptoms are acute.
Good video, have a question even if this is an older video. Can I do a hanging exercise from a chin up bar to help with shoulder impingement. Made great progress and hate to stop doing this now that I have tennis elbows, yes, both arms. Thanks.
Try it and see how it feels! If it seems to bother your elbows a lot I would avoid it for now, there’s other exercises you can do for shoulder impingement that may not be as aggravating
At 45 I am just getting this shit for the first time. Supinated grip during dead lifts are way more painful than pronated. It's either going to get stronger or I am ripping the tendons from the bone.
sorry to hear you're going through tennis elbow!! it can be very frustrating.
Thanks. Picked up a few pointers. Quick question on the ice. My understanding is that in the earlier stages it's tendonitis, ice is probably good to keep initial swelling down. After a few days its tendonosis? I know that blood flow to tendons is weak so a heating pad is good to get blood and nutrients to the damaged tissue to repair it? I went to bed in a bit of pain ( elbows been hurting for weeks) after a muay thai class ( stupid I know) because I didn't want to ice it, because I wanted the inflammation to do it's thing. Thoughts?
typically ice is most helpful in the very early stages of injury or inflammation to help control it - inflammation is actually a good thing for our body to heal in appropriate quantities. but when inflammation sits there for long periods of time, it leaves behind extra protein and fibrotic tissue and scar, so we want to manage it. But yes, heat is also really helpful in healing and treating the injury after that initial inflammatory phase.
Bench press ok with dumbbells?
Have you ever fabricated a custom counterforce out of stretchy loop Velcro and a thermoplastic scrap? Obviously counterforce braces are very inexpensive, I just feel like I would like to make one once in a while.. :)
Oooh - I have not but sounds like a good idea!!
Any weight limit? Great video!
Will depend person to person, would recommend starting light and working your way up, within tolerance.
Have you covered Golfer's Elbow working out do's and don'ts, ie, medial epicondylitis?
I have not done a specific video targeted to medial epi!
please do!