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.
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.
@@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! 👍
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.
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!
Clear and precise, I've done a lot of weights over the years +35 years and I noticed dips was really starting to aggregate my elbow, it came back when I did a charity push up challenge 3000 in a month, now I'm looking to exercise without it coming back. This is spot on really appreciate it.
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 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! 🙌🏻🙌🏻🙌🏻
Was doing all the exercises you said not to do and from out of nowhere got tennis elbow luckily in just left arm. Thanks for showing what not to do as well as what to do, seems no one else knows or is willing to post.
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 :)
Finally, some daily application for how to kind of baby it until it heals. I feel that we often forget that with tendons, you can't force it to heal, they take a long time and often just need to avoid using or it just won't get better. Thank you!
Wrist wrap helps for thise pulling exercises. The thing people use for deadlifts. So you dont need to apply much force for gripping , which relieves burden on elbow. Im dealing it with now.
i was doing wood chops for months and thought since I don't feel pain then w/e and now I know why my tennis elbow got worse. I avoided lat raise, reverse curl and upright row
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 😊
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. 😁 🎾💪
Thank you. I don’t even workout or play tennis and still wound up with this issue somehow. 😩 I did have a fall not too long ago, but it really started bothering me after moving furniture, and trying to lift/pull a bookshelf without taking the books off. 🤦🏻♀️ (It didn’t work.) I need to get stronger but don’t want to wait on it to just go away before I try. So I’m glad to have come across your tips and helpful info. Thank you!
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.
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, 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.
I'm in the phase now where I can't do dumbbell lateral raises or cable lateral raises. As a work around, I found is there's a lateral raise machine where you put the pad under your elbow so you have a bent elbow and that has worked really great for lateral raises. Also I can't do upright rows but they don't necessarily feel the greatest anyway. Lightweight reverse wrist curls have seemed to help rehabilitate the issue. I used to not be able to do dumbbell rows but now I can go heavy on that. So there is hope, it does get better over time.
I used to do lateral raises with bent elbows when I had tennis elbow but sometimes it was still too much. I don’t love upright rows as an exercise because it’s hard on the shoulder AC joint in my opinion but I know that some people like to do those still!
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.)
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 :)
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!
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.
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.
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 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!
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'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
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.
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.
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?
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.
I have tennis elbow and it hurts so bad. I LOVE this video because exercise and weight training is my outlet and I don’t want stop completely. I am going to try the modifications. I’m freaking out thinking of a year or more recovery. I’m 56 and I feel like I am going to lose so much muscle if I have to stop. I also have a neck injury that needs constant exercises to keep my upper and mid back strong. I am a hairstylist and use my arm…. Wrist and hands all day long. I’m sure that is partly the problem.
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
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
Hey hello there.. what kind of chest exercises do you recommend? Is it oke to do the peck deck machine for example.. greet video and thanks for your advice
I actually think pec deck or cable flys should be ok, make sure it doesn’t cause pain! Chest press may not be feeling too good, you might be able to get away with doing it in neutral grip so there is a tricep bias?
@ForwardTherapy thanks for your quick response! I was able to do your recommended chest exercises this morning without pain. Next time I will add the neutral grip chest press exercise to my training. Everything with care of course, but it is not easy if you are used to lifting heavy weights. time will tell and heal. Kind regards from the Netherlands.
@Dirk_van_Tonder I have found that the Tyler twist aggravated my tennis elbow. So, after about 6 weeks of avoiding palms up moves my elbow is almost pain free. I still wear a support wrap when doing heavy lifts, use a hard roller to massage as well.
@@brunodanner7777 Ok. Was about to buy one yesterday glad i didn't. Do you mean avoiding palms down grips? Supinated curls seem fine for me but got a flare up from doing pullups. Used a spiky massage ball on the forearm muscles seems to work well, got a lot of stiff sore spots there
@@ForwardTherapy Thanks! I caught it just in time in the very early stage so mine is not as serious as others. I figured rowing actions like pullups aggravate it. Got myself lifting straps which seemed to eliminate any flare ups. Is the root cause of this weak forearm extensors? Should i do those reverse wrist curls with light dumbell or is that to be avoided?
I don’t!! Ouch, that’s a tough injury to cope with! Definitely would recommend forearm stretches for exercise, and modifying your activities to avoid painful or stressful repetitive movements. You might benefit from seeing a hand therapist to get more specific information!
Golfer's elbow is the same type of injury, involving the flexor/pronator wad of muscles (on the other side of the forearm). Gripping tends to be aggravating, so definitely take breaks between sets to stretch, and avoid any exercises that cause pain while you're doing them.
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.
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! 👍
Spot on, upright rows are bad for shoulders.
One of the most informative videos on working out with this specific injury. Really helpful. I'm going to get one of those braces!
I hope it helps! I loved my tennis elbow band to work out for over a year while I healed
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!
This video is 3 years old. Best one I’ve seen. Clear and concise. Thanks.
Thank you 🥰
Massive help, thank you from across the pond 🇬🇧
Best video on TH-cam for keeping up with the gym with Tennis elbow
Much better info than many others wasting time on surmons rather than demos ..Thank u
Thanks
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!!!
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!
Clear and precise, I've done a lot of weights over the years +35 years and I noticed dips was really starting to aggregate my elbow, it came back when I did a charity push up challenge 3000 in a month, now I'm looking to exercise without it coming back.
This is spot on really appreciate it.
Tks for time and info on this video! Just going through recent injury with this. Helpful!
What a great video. Thank you very much. This was really helpful.
The best video for tennis elbow weightlifting thank you
Thank you for this. In the early stages and found this incredibly helpful
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 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! 🙌🏻🙌🏻🙌🏻
Was doing all the exercises you said not to do and from out of nowhere got tennis elbow luckily in just left arm. Thanks for showing what not to do as well as what to do, seems no one else knows or is willing to post.
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.
Finally, some daily application for how to kind of baby it until it heals. I feel that we often forget that with tendons, you can't force it to heal, they take a long time and often just need to avoid using or it just won't get better. Thank you!
That is so true, they need SO long!!
Wrist wrap helps for thise pulling exercises. The thing people use for deadlifts. So you dont need to apply much force for gripping , which relieves burden on elbow. Im dealing it with now.
i was doing wood chops for months and thought since I don't feel pain then w/e and now I know why my tennis elbow got worse. I avoided lat raise, reverse curl and upright row
This is the video I was searching for too- I too have watched several and this is right up there with the best.
Thank you !
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!
A very usefull video if you have tennis elbow, thank you so much !!! Actually I do most of it already, but inspite, you gave me some valuable hints.
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 😊
Just got a wicked case a couple months ago and have been suffering through it. This really helped. Thanks!
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!!
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. 😁 🎾💪
Thank you. I don’t even workout or play tennis and still wound up with this issue somehow. 😩 I did have a fall not too long ago, but it really started bothering me after moving furniture, and trying to lift/pull a bookshelf without taking the books off. 🤦🏻♀️ (It didn’t work.) I need to get stronger but don’t want to wait on it to just go away before I try. So I’m glad to have come across your tips and helpful info. Thank you!
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. 😢
Thank you for the helpful information. I’ve been suffered from tennis elbow for almost a year. Will follow your advice and wish it will be better ❤.
This is fantastic! I dont want to stop working out, but will definitely modify my workout!!
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
Excellent video! Exactly what I’ve been looking for for some time. ❤
Super helpful! I now understand (after looking up the terminology) what is happening under my skin. Thank you!!!
This was immensely helpful! Thanks for making this video!
excellent thank you !! hate these annoying limiting injuries.
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.
Definitely one of the best and most helpful videos out here on how to work out with a tennis elbow. Thanks a lot
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
Could you make a video on all sort of exercise to do once we have tennis elbow .
I'm in the phase now where I can't do dumbbell lateral raises or cable lateral raises.
As a work around, I found is there's a lateral raise machine where you put the pad under your elbow so you have a bent elbow and that has worked really great for lateral raises. Also I can't do upright rows but they don't necessarily feel the greatest anyway. Lightweight reverse wrist curls have seemed to help rehabilitate the issue.
I used to not be able to do dumbbell rows but now I can go heavy on that. So there is hope, it does get better over time.
I used to do lateral raises with bent elbows when I had tennis elbow but sometimes it was still too much.
I don’t love upright rows as an exercise because it’s hard on the shoulder AC joint in my opinion but I know that some people like to do those still!
Great video. Lovely presenter. I will follow your advice and see how my 2.5 y/o epicondylitis will recover.
You are so humble and sweet...God bless you
I dont train with weights but I would like exercises to strengthen my Muscles to heal my tennis elbow. Thanks
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.)
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:
wonderful, I was looking for it! thanks a lot!
Awesome advice! Thank you for sharing your knowledge!
Thank you!!! Hope it helps (:
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!
Guess it was the cable reverse curls and the cable lateral raises that did me in 😩
Lesson learned.
Thank you,great helpful video. You have a great spirit. God bless and have a Happy Thanksgiving.
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!)
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
Solid advise thanks! You hit on a lot of very important points 🏆
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 👏🏿👏🏿
Do you have a video for golfers elebow what we should shouldn't do?
It’s on my to do list of videos to make!!
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 ??
Thank you so much, I am so helpful I will be able to do some light weight lifting.
Thanks for the do's and don'ts !
Thank you doctor for your wonderful tips & guidance. Ganesh Pillai from India
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.
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 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!
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
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!
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
Wonderful video. What about if I feel pain in both sides of my elbow? Can I do the same exercises you recommend?
Would watch out for bicep curls for the inner elbow!
@ForwardTherapy Thank you. I'll watch your video again. I also found a recent video made by you about tennis elbow. 6 months ago probably.
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 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.
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!!
Thanks! I was looking for this information
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.
Super Helpful video !
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?
Thank you so much for this advice!! So helpful!!
how bout deadlifts? safe for tennis elbow? thanks
Dont do
Really good tips! Thank you
Thank you it really helped me get back to my workouts!
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. :)
I have tennis elbow and it hurts so bad. I LOVE this video because exercise and weight training is my outlet and I don’t want stop completely. I am going to try the modifications. I’m freaking out thinking of a year or more recovery. I’m 56 and I feel like I am going to lose so much muscle if I have to stop. I also have a neck injury that needs constant exercises to keep my upper and mid back strong. I am a hairstylist and use my arm…. Wrist and hands all day long. I’m sure that is partly the problem.
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
I learned not to do reverse curls the hard way… thanks for the video!
Fantastic advice, thank you so much. 👍🏽
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
Very useful video
Thank you! Great explanation, helped me alot!
I tried the brace and lifted this am. I didn't feel pain at the elbow tendon but felt pain in my tricep tendons.
Wow, this was spot on
Great vid, description. Thank you
Hey hello there.. what kind of chest exercises do you recommend? Is it oke to do the peck deck machine for example.. greet video and thanks for your advice
I actually think pec deck or cable flys should be ok, make sure it doesn’t cause pain! Chest press may not be feeling too good, you might be able to get away with doing it in neutral grip so there is a tricep bias?
@ForwardTherapy thanks for your quick response! I was able to do your recommended chest exercises this morning without pain. Next time I will add the neutral grip chest press exercise to my training. Everything with care of course, but it is not easy if you are used to lifting heavy weights. time will tell and heal.
Kind regards from the Netherlands.
Any palms down or heavy gripping is to be avoided! I've found that 'scraping' really helps. Thera- bar is terrible!!
Hi there i was considering getting a theraband flexbar and doing those twisting movements - does it not help?
@Dirk_van_Tonder I have found that the Tyler twist aggravated my tennis elbow. So, after about 6 weeks of avoiding palms up moves my elbow is almost pain free. I still wear a support wrap when doing heavy lifts, use a hard roller to massage as well.
@@brunodanner7777 Ok. Was about to buy one yesterday glad i didn't. Do you mean avoiding palms down grips? Supinated curls seem fine for me but got a flare up from doing pullups. Used a spiky massage ball on the forearm muscles seems to work well, got a lot of stiff sore spots there
@Dirk_van_Tonder it can, depending on the stage of healing you’re in! They can be difficult to do correctly though
@@ForwardTherapy Thanks! I caught it just in time in the very early stage so mine is not as serious as others. I figured rowing actions like pullups aggravate it. Got myself lifting straps which seemed to eliminate any flare ups. Is the root cause of this weak forearm extensors? Should i do those reverse wrist curls with light dumbell or is that to be avoided?
Thank you, this video is very much useful to us
do you have a video for people that have both tennis and golfers elbow on both hands ?
I don’t!! Ouch, that’s a tough injury to cope with! Definitely would recommend forearm stretches for exercise, and modifying your activities to avoid painful or stressful repetitive movements. You might benefit from seeing a hand therapist to get more specific information!
God bless you for this awesome vídeo!
Thanks. Very helpful
Should I follow the same process with golf elbow?
Golfer's elbow is the same type of injury, involving the flexor/pronator wad of muscles (on the other side of the forearm). Gripping tends to be aggravating, so definitely take breaks between sets to stretch, and avoid any exercises that cause pain while you're doing them.