I have been dealing with tennis elbow for about 6 months. The problem I have is when I work out it doesn't really hurt. It actually feels better even when I finish working out. Its not until hours later or the next day is when it really bothers me.
Thanks for watching and taking the time to comment here! You bring up a great point that many others have challenges with. It can be difficult learning when is too much and you will want to become aware of which specific activities are causing you the most pain even if the pain happens hour after or the next day. Other ways to reduce the pain is by changing up your rep ranges to higher reps with lower loads, splitting up your training days so that you’re not doing grip intensive exercises on consecutive days, and focusing on still training and strengthening other body parts around the elbow such as biceps, shoulders, rotator cuff.
great video! you explained how to attach KT without help - most videos are with another person doing the work. the stretches and "weight" lifting were easy to understand. Clear and concise without any fluff. Thank you!
Thank you so much for taking the time to comment and watch this video! I really appreciate it and I’m so happy to hear you found it valuable! These strategies have been so effective for my patients!! Wishing you the best!
Thanks for watching and for taking the time to comment! The Therabar is a great tool and I also like implementing this with some of my patients! So happy to hear the stretches were helpful!
This is fantastic. Thank you for the video with all good things. Decades of computer work and reno/painting/carpentry work has really started to cause pain I can't seem to escape. This helps in every way. I'm hopeful!
Thank you so much for taking the time to watch this one and for your positive encouraging words! Hope some of these techniques provide you with some short and long term relief! Wishing you the best! Take care!
Can anyone comment whether red light therapy has helped their tennis elbow or is it just a gimmick? I’m doing PT but would also like to add in red light therapy for potential added improvement. I researched the Kineon Move device and am curious. TYIA
This is exactly what I needed! I have been dealing with this for a while and I like that this protocol doesn’t take much time out of the day to work on. Will update after a few weeks of following your advice!
@@steverupert6988don’t even think about it anymore. Added in more pronated grip curls and rows to my routine to continue strengthening the area. Feels good
When putting the tape . Is it essential that one puts the long tape before the short tape ? Or it doesn’t matter ? No difference ? Can I put the short tape before the long tape ?
Yes I would recommend placing the short piece last since it will be most beneficial to apply a small stretch on this piece. The long piece will be the first application without any stretch. Great question and I appreciate you for watching!
🔗 Don't forget to like, share, and subscribe for more fitness tips and exercises! Let me know in the comments which exercise helped you out the most and how you feel after incorporating these into your routine!
very good video. I've had pain for a few months now. its starting to effect my day to day basic tasks. im gonna try these n give an update in a week or 2.
Thank you so much for taking the time to comment and for showing your support with the super thanks! I appreciate this so much and I want you to know that! Are there any questions or topics you’d like for me to cover in an upcoming video?
I’m dealing with this problem for 4 years and we tried a lot of treatments but it doesn’t work. So I decided to use the tape by myself because in collage I’m alone. This was a very helpful video. I’m going to try the exercises too. I just wanna say thank you for filming this video very detailed. Have a nice day❤
Great video, and I'll follow this advice. A cortisol shot resolved my elbow pain on the outside of my left elbow while playing golf. However, when hitting out of the sand, with the resistance there, I still feel a faint pain at the tip of the tendon. So I avoid hitting out of the sand, but would like to get back to it. How do I prepare the elbow for it? Thank you.
Thanks for the info Doctor Mike. Unlike a lot of the other vids regarding Tennis Elbow, you actually explain what the exercises are aiming to accomplish. I am hoping to put my TE behind me so I can get back to working out.
Thanks for watching and most importantly for taking the time to comment! I’m glad you enjoyed this one and I hope you can get back to training soon! Wishing you the best!
Thanks for stopping by to watch and comment! Yes you can still perform the exercises even if you have pain! Isometrics can be a great way to help control pain levels! Wishing you the best !!
Thank you very much for this great informative video. I've had tennis elbow for a while now and haven't exercises my upper body in other not to not aggravate it. You mentioned we could do upper body exercises. which ones can i do . Thank you
Thanks for watching and for taking the time to comment! That’s a great question! I really think that this could vary from person to person. You really have to monitor and identify which movements affect you the most and slowly introduce them into your routine again. I would focus on gradually adding in upper body movements and monitoring how each exercise feels. It’s also best to stick with lighter weight and higher reps between 15-20 reps in the beginning and then increase weight over time. Generally pulling exercises tend to bother people more since they have to grip vigorously and the strength in their forearm extensors is not built up yet. So with pulling motions the use of straps could be extremely helpful and with focus on activating back muscles rather than allowing forearms and hands to do all the work. Furthermore, eccentric bicep strengthening can also be beneficial since this muscle group crosses the elbow and can often have an effect on elbow and wrist problems. Regardless you should still be incorporating these rehab exercises into your weekly routine to ensure you’re addressing the root problem! Hope that helps!
What if the forearm muscle still feels sore and hurts when flexing and feels tight even after stretching? Should one not wait for the pain to go away for it to heal before doing weight exercises?
Thanks for stopping by to watch and taking the time to comment! Great point but one way to reduce pain which has been shown in the research is by working on isometric contractions using weight that is tolerable. This doesnt have to be heavy weight for it to be effective. This may seem counterintuitive but these type of contractions can provide an analgesia effect for short term pain reduction. Hope that helps!
How much should the first piece of tape be pulled? Not at all, 10%, 20% , it didn’t look like you stretched the tape much. The smaller piece of tape, you only had a 10% stretch of the tape? And I was told to tape it from the inside out verses what you did, outside in because inside in caused no pain, the other way did. Which way is correct? And is it better to use just the small piece as you did or tape around that area completely (so the tape over laps). Sorry for so many questions, I just want to get it right and I need to heal fast 😂
Thanks for watching and I always appreciate and welcome questions! If you have these questions then odds are someone else does too! The tape that I’m using here is rocktape and you only should apply a small amount of stretch when applied. 10-20% would be appropriate for this purpose. Also the application depends on what’s comfortable for you. It shouldn’t be painful so find what works for you. I find that using smaller pieces help cover the entire forearm musculature. I can usually achieve this with one piece and splitting the ends to spread the tape. I’ve also done this with 2 pieces and overlapping. I think once you try it out for a couple weeks you’ll be able to see what feels more comfortable for your arm. Hope that helps take care!
I am currently dealing with tennis elbow. I am in therapy and am doing these exercises. My question is should I stop training upper body? And also can I hold the bar to deadlifts. How do I know if I should stop? Is it the pain or is my muscle going to disconnect from my elbow lol ?
Thanks for stopping by to watch this one! I appreciate your support! That’s a great question! I would not stop training your upper body. There are still many things you can do without aggravating or irritating your elbow! Listen to your pain and continue the exercises that don’t bother you. Your muscles are not going to disconnect lol and the best way you assess your tolerance to exercise is allowing pain to be your guide. Hope this helps!
Thank you very much im so in pain right now and im thinking to use the tape method but i dont know how long should i keep doing that 😢 can i use it for 3 days every week till i get better?or there is specific time ? I also noticed that every time i do my grocery the pain elevated 😢 im living alone so im trapped with this condition can you suggest anything? I also noticed that stirring the food while cocking is also a trigger for me i dont know what to do ? Its my dominant hand i feel im trapped
Thanks for watching! You can use it for however long you need to! The tape usually stays on for 4-5 days and I know some of my patients use 2 applications a week. If it’s working you can continue to use it until your pain levels start to improve!
I cannot straighten my arm all the way without immense pain so stretching it is a no-go for me at this time. The tape looks interesting though. I've tried the strap and a full elbow brace. The strap didn't help at all with pain and the full brace made the pain worse. My doctor gave me a sling and told me not to use my arm as much as possible.
I think it's not using the flexor muscles enough. You know, forcing to open the fingers? You can work them with elastic bands that connect all the fingers
Basically, I picked up a racket after about five years of not playing and was suddenly in a intense volley session. I was hitting with my old two-handed backhander. I'm a lefty, so my right elbow is the one I injured. At first I couldn't tell where exactly the pain was at. But it was on the top forearm muscle next to the elbow. I had never pulled this muscle or tendons before. I was surprised because I had been doing calisthenics pretty regularly. I suppose my muscles just weren't used to the movements after all of that time. Have any idea how I could have done this?
Thanks for watching and for taking the time to comment! I think there is a high likelihood that the sudden use of those forearm muscles with that specific activity might have increased the demand and strain on that muscle group. All of our muscles have a specific level of tissue tolerance before they lead to injuries. I know this is unfortunate and very unexpected but you can definitely recover from this! Hope that helps!
Hi Dr Mike. I am going to try your hold for 45 sec 4-5 rep Rev Wrist Curls. I've been doing Rev Wrist Curls 1-2x's/week and have been able to increase the weight regularly (using both the tennis elbow and good elbow). However, I still have pain and discomfort. I thought that the pain would subside once I was able to get to a certain weight. Hasn't happened.
Good evening. I just watched this video and came across your comment. I too have been doing the reverse curls 10-15 reps each arm (right is the painful one mostly). It hasn’t gone away and was wondering how you faired with the 45 second isometric holds?
@MrSantaj02 Hi, The 45 sec holds were not working. Right now, I'm focusing on doing 3-5 sets, 10 reps of Rev Wrist Curl negatives. Also stretching both ways. Finally, I am pressing the forearm on the floor with a tennis ball. It still hurts but is manageable.
Gotcha. Thank you for taking the time to help me out. My tendinitis starts to feel better (at least short term) with full range (concentric and eccentric) reverse wrist curls. I also use iron mind elastic bands around finger tips to extend a few times a day. That said, the reverse wrist curls feel like they help more (prob pump more blood in there).
Thanks for watching and most of all thanks for subscribing to support the channel ! I really appreciate it! You can purchase the Kinesio tape I like on my Amazon storefront here! Check it out! amzn.to/45DsoOX
I do a lot of dumbbell lifting that I’m sure has been what’s given me pain in my elbow very consistent with tennis elbow. I’ve started to identify certain exercises (lateral raises, cross body curls) which make it worse and don’t do those as often or with heavy weights. Does one need to stop lifting altogether to realize the benefits of these tips? This was really good info, thanks for sharing.
Hey thanks for watching and for taking the time to comment here! I think the first part in managing and getting rid of your pain is identifying which exercises are causing the most pain and reducing the weight or temporarily eliminating them from your routine until the pain is gone. So great job for recognizing that! You don’t need to stop lifting altogether! Continue to train as normal and incorporate these exercises on a regular basis until the pain resolves. I hope this helps
@@MovewithDrMike thank you for the reply! That sounds consistent with other things I’ve read, I’ll definitely be more tuned to how I’m responding with each lifting session and incorporating these stretches.
@@Johnsonrw82 I’m happy to help! Thanks for supporting the channel and let me know if there are any topics or videos you’d like to see me make! Happy to bring new content to the audience each week!
I’m self employed working as a live-in carer taking care of elderly vulnerable people and my work involves repetitive movements with moving and positioning of clients. I’ve developed tennis elbow which is at the moment painful. I’m also a recreational rock climber. I’m doing as you suggest on your video to manage pain and rehabilitate but I’m losing upper body strength which will set me back with climbing. What exercises can I do to keep building strength whilst rehabilitating?
Hey thanks for stopping by to watch and support the channel! Sounds like your job and hobbies are quite strenuous and I would agree that you definitely want to make sure you’re continuing to focus on strengthening your upper body. I’ve made a video that you can check out on some of my favorites exercises for this with use of dumbbells if you have access to this piece of equipment. I’ll link this video below for you to check out. Also make sure to follow the channel because I’ll be doing a video on upper body strengthening exercises with use of resistance bands pretty soon! Thanks for watching and wishing you the best! th-cam.com/video/AR2JjKYiTRo/w-d-xo.htmlsi=jSnxHobexgmvO7oN
@@MovewithDrMike Hi, on Monday 8/4 I started doing your exercises for tennis elbow and by today, Thursday 11/4 I can already see and feel a HUGE improvement on pain and mobility so just wanted you to know let you know. I’m following the exercises above on alternate days and I’m coping well. I’m looking forward to your exercises with resistance bands because I travel from client to client and it’s not possible to carry around dumbbells. I travel with my bands. Need to keep focusing on upper body strength to help my climbing.
@@cesaltina Wow 🤩 what amazing RESULTS and I wanted to thank you for taking the time to share that with all of us! I love hearing success stories and I’m glad these videos are helping people out like you! I’ll be making the resistance band upper body strengthening video very soon! Excited to give you some insight on some of my favorite moves to build strength! Thanks for watching and wishing you the best!!
I have had tennis elbow for 3 plus years and despite my suggesting physical therapy all I get is the offer of a shot and one dr said no more shots only surgery despite no mri or anything to really show them what is happening .
I’m sorry to hear the challenges you’ve been dealing with! Hope these exercises offered you some relief and guidance on what you can start doing now to improve your elbow pain! Thanks for watching and wishing you the best!
Speaking from my own experience with TE. I didn't have it for a long time and it was due to my own exercise mistake. I was going to see a doctor but I saw this video from Jeff. After a couple of weeks, it's gone. th-cam.com/video/r7Arz53_f3c/w-d-xo.html Good luck
Thanks for stopping by to watch this video! So happy to hear you found it! Hoping some of these strategies help you out! Wishing you the best take care!!
Very nice, comprehensive video on dealing with the pain from Tennis Elbow. I'm a rock climber and occasionally get taken out of the game with this malady--thanks for giving me options to heal it.
Thanks for taking the time to watch this one and for commenting! I really appreciate it and I’m glad you can add more tools to the toolbox to deal with this injury!
I have a severe tennis elbow injury in my left elbow for nearly now. I have tried everything and i cant get it to heal. I haven't been able to workout for a very long time.
I was not able to hold even a pen the only thing helps me was doing what that doesn’t cause pain resting longer is useless we have to be quick back on it loading that tendon asap that the only way if one wants to heal it naturally
Thanks for watching and supporting the channel! No need to wait until pain free to begin these. In fact it is normal to have a little of bit of pain while performing them.
Thanks for watching and for taking the time to comment! Pain and discomfort is not abnormal in the beginning with these exercises but this should resolve over time! Wishing you the best take care!
Great video Dr. Mike, very easy to follow. I looked at several videos and found this to be the best. Applied my tape and did my first set of exercises. Thanks again
Hey thanks for taking the time to watch this one and most importantly for commenting! It means a lot and I appreciate my viewers feedback! I’m glad you found this video informative!
45 seconds per rep seems like a very, very long time for the average office worker suffering from tennis elbow. I suspect this may aggravate the problem for some people.
Thanks for watching and I appreciate you taking the time to comment! I totally understand your concern. If you need to lower the weight or even reduce the isometric hold to 30 seconds that is fine. The goal is to build up to where you can hold for at least 45 seconds. Hope that makes sense!
Nothing works guys , I had on my right arm 4 years ago and it took around 1 year to heal … and last night I had in my left arm … :( one wrong motion and you have it at gym! NOTHING works ! It takes its course to heal which is around 6 months to 2 years! So no arm workout until it heals 😭😭😭
First, props to your digital marketing team for this retargeting effort. I Googled my issue and then went to TH-cam and before searching anything, this video was top of feed. This is comprehensive and very explanatory. I found this really helpful. Thank you! Question though: how do you “reduce pain triggers” or “change behaviors” as most sources suggest. This happens in a dominant arm, and I still have to use my computer daily for work, I still have to use my mouse for finer formatting work, and I am basically useless in most tasks with my non-dominant hand. Even writing with pen and paper triggered immediate pain. Is the idea that with the tape, you’re activating other muscles to assist? Once it comes off after 4-5 days how long before I can wear it again?
I’m so happy you found this video and most of all that you found it informative! I appreciate you taking the time to watch and comment here! These are great questions and I’ll try to cover them all! So behavior change or modification can be as simple as assessing which specific tasks or activities give you the most pain and trying your best to reduce or eliminate them temporarily. Also the tape’s flexibility and elastic material causes the skin to wrinkle and form convolutions, which can have three main effects: 1) decompresses the layers of the skin to help improve blood flow and swelling, 2) improves the ability of fascia and connective tissue to slide and glide on one another, and 3) alters the perception of pain and improves body awareness. The tape can stay on for approx 4-5 days and then you can reapply a new layer after it has fallen off. Take care!
Thanks for watching! I would say it really depends on how you’re using it! There are many different exercises you can perform with the rice bucket. Not all are applicable for this type of condition. The focus is to strengthen the wrist extensors which require you to perform movements moving your wrists in an upward motion or even starting with your hand in a fist and opening your fingers up. Hope that makes sense!
*Better: Instead of kineostape, use SALONPAS patches, then put an Elbow Compression brace over it!* *MAKE SURE YOU ICE IT FOR AT LEAST AN HOUR FIRST!!!*
I had the same problem and found relief by training the supinated version of these exercises. My pain was caused by weight lifting too much too soon and having an imbalance in forearm muscles. This started working for me within a few days, so if we have the same issue, you’ll know pretty quickly!
I have been dealing with tennis elbow for about 6 months. The problem I have is when I work out it doesn't really hurt. It actually feels better even when I finish working out. Its not until hours later or the next day is when it really bothers me.
Thanks for watching and taking the time to comment here! You bring up a great point that many others have challenges with. It can be difficult learning when is too much and you will want to become aware of which specific activities are causing you the most pain even if the pain happens hour after or the next day. Other ways to reduce the pain is by changing up your rep ranges to higher reps with lower loads, splitting up your training days so that you’re not doing grip intensive exercises on consecutive days, and focusing on still training and strengthening other body parts around the elbow such as biceps, shoulders, rotator cuff.
Same here... Has it improved now?
Exactly same symptoms here too . Damn … it’s super annoying even if it’s only 2 weeks for me now ..
@@MrVirgo7i have it since April this year
7 years for me. It's completely destroyed my mental health.
great video! you explained how to attach KT without help - most videos are with another person doing the work. the stretches and "weight" lifting were easy to understand. Clear and concise without any fluff. Thank you!
Thank you so much for taking the time to comment and watch this video! I really appreciate it and I’m so happy to hear you found it valuable! These strategies have been so effective for my patients!! Wishing you the best!
Thanks for this 😊😊
You’re very welcome! Thank you for stopping by to watch and taking the time to comment! Glad this was helpful!
Great video. I used a Therabar (Tyler Twist) along with the stretches you describe and it seemed to help a lot.
Thanks for watching and for taking the time to comment! The Therabar is a great tool and I also like implementing this with some of my patients! So happy to hear the stretches were helpful!
This is fantastic. Thank you for the video with all good things. Decades of computer work and reno/painting/carpentry work has really started to cause pain I can't seem to escape. This helps in every way. I'm hopeful!
Thank you so much for taking the time to watch this one and for your positive encouraging words! Hope some of these techniques provide you with some short and long term relief! Wishing you the best! Take care!
Can anyone comment whether red light therapy has helped their tennis elbow or is it just a gimmick? I’m doing PT but would also like to add in red light therapy for potential added improvement. I researched the Kineon Move device and am curious. TYIA
This is exactly what I needed! I have been dealing with this for a while and I like that this protocol doesn’t take much time out of the day to work on. Will update after a few weeks of following your advice!
Thanks for watching and taking the time to comment here! I’m glad you found this video and hope these exercises are helpful for you!
Update please!
What's the update?
@@steverupert6988don’t even think about it anymore. Added in more pronated grip curls and rows to my routine to continue strengthening the area. Feels good
@@MovewithDrMikeplease update about your progress, and dealing with the Same situation and has paralyzed my life
When putting the tape . Is it essential that one puts the long tape before the short tape ? Or it doesn’t matter ? No difference ? Can I put the short tape before the long tape ?
Yes I would recommend placing the short piece last since it will be most beneficial to apply a small stretch on this piece. The long piece will be the first application without any stretch. Great question and I appreciate you for watching!
🔗 Don't forget to like, share, and subscribe for more fitness tips and exercises! Let me know in the comments which exercise helped you out the most and how you feel after incorporating these into your routine!
very good video. I've had pain for a few months now. its starting to effect my day to day basic tasks. im gonna try these n give an update in a week or 2.
Thanks for taking the time to comment here and watch this video! I really appreciate it! Hope these exercises work out for you!
Do you have an update?
Thanks!
Thank you so much for taking the time to comment and for showing your support with the super thanks! I appreciate this so much and I want you to know that! Are there any questions or topics you’d like for me to cover in an upcoming video?
I’m dealing with this problem for 4 years and we tried a lot of treatments but it doesn’t work. So I decided to use the tape by myself because in collage I’m alone. This was a very helpful video. I’m going to try the exercises too. I just wanna say thank you for filming this video very detailed. Have a nice day❤
Thanks for taking the time to watch! I’m so happy you enjoyed this one and found this video valuable! Hope these techniques help!
peptide bpc-157
Great video, and I'll follow this advice. A cortisol shot resolved my elbow pain on the outside of my left elbow while playing golf. However, when hitting out of the sand, with the resistance there, I still feel a faint pain at the tip of the tendon. So I avoid hitting out of the sand, but would like to get back to it. How do I prepare the elbow for it? Thank you.
Thanks for taking the time to watch this one! I appreciate you for stopping by to watch this one!!
😊😊
we will be at 😊😊😊
Thanks for the info Doctor Mike. Unlike a lot of the other vids regarding Tennis Elbow, you actually explain what the exercises are aiming to accomplish. I am hoping to put my TE behind me so I can get back to working out.
Thanks for watching and most importantly for taking the time to comment! I’m glad you enjoyed this one and I hope you can get back to training soon! Wishing you the best!
Excellent video. Huge knowledge of the trainer. Thank you sir
Hey thanks for taking the time to comment and for watching! I appreciate your support! Glad you found this one informative!
Can I do the exercises you show at the end whilst I've got the pain, I have the tape on like you've suggested
Thanks for stopping by to watch and comment! Yes you can still perform the exercises even if you have pain! Isometrics can be a great way to help control pain levels! Wishing you the best !!
Thank you very much for this great informative video. I've had tennis elbow for a while now and haven't exercises my upper body in other not to not aggravate it. You mentioned we could do upper body exercises. which ones can i do . Thank you
Thanks for watching and for taking the time to comment! That’s a great question! I really think that this could vary from person to person. You really have to monitor and identify which movements affect you the most and slowly introduce them into your routine again. I would focus on gradually adding in upper body movements and monitoring how each exercise feels. It’s also best to stick with lighter weight and higher reps between 15-20 reps in the beginning and then increase weight over time. Generally pulling exercises tend to bother people more since they have to grip vigorously and the strength in their forearm extensors is not built up yet. So with pulling motions the use of straps could be extremely helpful and with focus on activating back muscles rather than allowing forearms and hands to do all the work. Furthermore, eccentric bicep strengthening can also be beneficial since this muscle group crosses the elbow and can often have an effect on elbow and wrist problems. Regardless you should still be incorporating these rehab exercises into your weekly routine to ensure you’re addressing the root problem! Hope that helps!
@@MovewithDrMike thank you very much. I will incorporate them for sure 👍
@@pierred8341 Absolutely!
What if the forearm muscle still feels sore and hurts when flexing and feels tight even after stretching? Should one not wait for the pain to go away for it to heal before doing weight exercises?
Thanks for stopping by to watch and taking the time to comment! Great point but one way to reduce pain which has been shown in the research is by working on isometric contractions using weight that is tolerable. This doesnt have to be heavy weight for it to be effective. This may seem counterintuitive but these type of contractions can provide an analgesia effect for short term pain reduction. Hope that helps!
@@MovewithDrMike thanks so much for feedback
@@cosmicfxx absolutely!
How much should the first piece of tape be pulled? Not at all, 10%, 20% , it didn’t look like you stretched the tape much. The smaller piece of tape, you only had a 10% stretch of the tape? And I was told to tape it from the inside out verses what you did, outside in because inside in caused no pain, the other way did. Which way is correct? And is it better to use just the small piece as you did or tape around that area completely (so the tape over laps). Sorry for so many questions, I just want to get it right and I need to heal fast 😂
Thanks for watching and I always appreciate and welcome questions! If you have these questions then odds are someone else does too! The tape that I’m using here is rocktape and you only should apply a small amount of stretch when applied. 10-20% would be appropriate for this purpose. Also the application depends on what’s comfortable for you. It shouldn’t be painful so find what works for you. I find that using smaller pieces help cover the entire forearm musculature. I can usually achieve this with one piece and splitting the ends to spread the tape. I’ve also done this with 2 pieces and overlapping. I think once you try it out for a couple weeks you’ll be able to see what feels more comfortable for your arm. Hope that helps take care!
I am currently dealing with tennis elbow. I am in therapy and am doing these exercises. My question is should I stop training upper body? And also can I hold the bar to deadlifts. How do I know if I should stop? Is it the pain or is my muscle going to disconnect from my elbow lol ?
Thanks for stopping by to watch this one! I appreciate your support! That’s a great question! I would not stop training your upper body. There are still many things you can do without aggravating or irritating your elbow! Listen to your pain and continue the exercises that don’t bother you. Your muscles are not going to disconnect lol and the best way you assess your tolerance to exercise is allowing pain to be your guide. Hope this helps!
Yes, this helps very much. Actually more than the therapist in my little town. Thank you so much.
@@Melissa.Bordelon84 thank you I’m so happy help!
Thank you very much im so in pain right now and im thinking to use the tape method but i dont know how long should i keep doing that 😢 can i use it for 3 days every week till i get better?or there is specific time ? I also noticed that every time i do my grocery the pain elevated 😢 im living alone so im trapped with this condition can you suggest anything? I also noticed that stirring the food while cocking is also a trigger for me i dont know what to do ? Its my dominant hand i feel im trapped
Thanks for watching! You can use it for however long you need to! The tape usually stays on for 4-5 days and I know some of my patients use 2 applications a week. If it’s working you can continue to use it until your pain levels start to improve!
Great video thank you
Thanks for watching and for taking the time to comment here! I’m glad you found this video helpful!
I cannot straighten my arm all the way without immense pain so stretching it is a no-go for me at this time. The tape looks interesting though. I've tried the strap and a full elbow brace. The strap didn't help at all with pain and the full brace made the pain worse. My doctor gave me a sling and told me not to use my arm as much as possible.
Thanks for taking the time to watch here! Let me know how any of these strategies work for you!
So many people with that issue make me think that there must be one exercice we do all that cause this. Im stuck with both arms until 6 months now.
Phone use??
I think it's not using the flexor muscles enough. You know, forcing to open the fingers? You can work them with elastic bands that connect all the fingers
I think it’s from squeezing things too tight. At least it is for me.
Basically, I picked up a racket after about five years of not playing and was suddenly in a intense volley session. I was hitting with my old two-handed backhander. I'm a lefty, so my right elbow is the one I injured. At first I couldn't tell where exactly the pain was at. But it was on the top forearm muscle next to the elbow. I had never pulled this muscle or tendons before. I was surprised because I had been doing calisthenics pretty regularly. I suppose my muscles just weren't used to the movements after all of that time. Have any idea how I could have done this?
Thanks for watching and for taking the time to comment! I think there is a high likelihood that the sudden use of those forearm muscles with that specific activity might have increased the demand and strain on that muscle group. All of our muscles have a specific level of tissue tolerance before they lead to injuries. I know this is unfortunate and very unexpected but you can definitely recover from this! Hope that helps!
Hi Dr Mike. I am going to try your hold for 45 sec 4-5 rep Rev Wrist Curls. I've been doing Rev Wrist Curls 1-2x's/week and have been able to increase the weight regularly (using both the tennis elbow and good elbow). However, I still have pain and discomfort. I thought that the pain would subside once I was able to get to a certain weight. Hasn't happened.
Good evening. I just watched this video and came across your comment. I too have been doing the reverse curls 10-15 reps each arm (right is the painful one mostly). It hasn’t gone away and was wondering how you faired with the 45 second isometric holds?
@MrSantaj02 Hi, The 45 sec holds were not working. Right now, I'm focusing on doing 3-5 sets, 10 reps of Rev Wrist Curl negatives. Also stretching both ways. Finally, I am pressing the forearm on the floor with a tennis ball. It still hurts but is manageable.
Gotcha. Thank you for taking the time to help me out. My tendinitis starts to feel better (at least short term) with full range (concentric and eccentric) reverse wrist curls. I also use iron mind elastic bands around finger tips to extend a few times a day. That said, the reverse wrist curls feel like they help more (prob pump more blood in there).
Wow I just subscribed. Where can I buy that kinesio tape?
Thanks for watching and most of all thanks for subscribing to support the channel ! I really appreciate it! You can purchase the Kinesio tape I like on my Amazon storefront here! Check it out! amzn.to/45DsoOX
@@MovewithDrMike Thank you Doctor
I do a lot of dumbbell lifting that I’m sure has been what’s given me pain in my elbow very consistent with tennis elbow.
I’ve started to identify certain exercises (lateral raises, cross body curls) which make it worse and don’t do those as often or with heavy weights. Does one need to stop lifting altogether to realize the benefits of these tips?
This was really good info, thanks for sharing.
Hey thanks for watching and for taking the time to comment here! I think the first part in managing and getting rid of your pain is identifying which exercises are causing the most pain and reducing the weight or temporarily eliminating them from your routine until the pain is gone. So great job for recognizing that! You don’t need to stop lifting altogether! Continue to train as normal and incorporate these exercises on a regular basis until the pain resolves. I hope this helps
@@MovewithDrMike thank you for the reply! That sounds consistent with other things I’ve read, I’ll definitely be more tuned to how I’m responding with each lifting session and incorporating these stretches.
@@Johnsonrw82 I’m happy to help! Thanks for supporting the channel and let me know if there are any topics or videos you’d like to see me make! Happy to bring new content to the audience each week!
Yep, crossbody hammer curls did it to me….battling it right now🤬
I’m self employed working as a live-in carer taking care of elderly vulnerable people and my work involves repetitive movements with moving and positioning of clients. I’ve developed tennis elbow which is at the moment painful. I’m also a recreational rock climber. I’m doing as you suggest on your video to manage pain and rehabilitate but I’m losing upper body strength which will set me back with climbing. What exercises can I do to keep building strength whilst rehabilitating?
Hey thanks for stopping by to watch and support the channel! Sounds like your job and hobbies are quite strenuous and I would agree that you definitely want to make sure you’re continuing to focus on strengthening your upper body. I’ve made a video that you can check out on some of my favorites exercises for this with use of dumbbells if you have access to this piece of equipment. I’ll link this video below for you to check out. Also make sure to follow the channel because I’ll be doing a video on upper body strengthening exercises with use of resistance bands pretty soon! Thanks for watching and wishing you the best! th-cam.com/video/AR2JjKYiTRo/w-d-xo.htmlsi=jSnxHobexgmvO7oN
Thank you so much for the link. I’ll start with your recommendation.
@@cesaltina of course take care!
@@MovewithDrMike
Hi, on Monday 8/4 I started doing your exercises for tennis elbow and by today, Thursday 11/4 I can already see and feel a HUGE improvement on pain and mobility so just wanted you to know let you know. I’m following the exercises above on alternate days and I’m coping well.
I’m looking forward to your exercises with resistance bands because I travel from client to client and it’s not possible to carry around dumbbells. I travel with my bands. Need to keep focusing on upper body strength to help my climbing.
@@cesaltina Wow 🤩 what amazing RESULTS and I wanted to thank you for taking the time to share that with all of us! I love hearing success stories and I’m glad these videos are helping people out like you! I’ll be making the resistance band upper body strengthening video very soon! Excited to give you some insight on some of my favorite moves to build strength! Thanks for watching and wishing you the best!!
I have had tennis elbow for 3 plus years and despite my suggesting physical therapy all I get is the offer of a shot and one dr said no more shots only surgery despite no mri or anything to really show them what is happening .
I’m sorry to hear the challenges you’ve been dealing with! Hope these exercises offered you some relief and guidance on what you can start doing now to improve your elbow pain! Thanks for watching and wishing you the best!
Speaking from my own experience with TE. I didn't have it for a long time and it was due to my own exercise mistake. I was going to see a doctor but I saw this video from Jeff. After a couple of weeks, it's gone. th-cam.com/video/r7Arz53_f3c/w-d-xo.html Good luck
@@crv97 Thanks for watching! I’m glad you recovered and are doing a lot better!
I currently have tennis elbow and I’ll tell you that gripping loaded wrist extension would kill me!!
Thank you for taking the time to watch here! Wishing you the best!
I recently went to the emergency room and was diagnosed with this wanted check it out your video
Thanks for stopping by to watch this video! So happy to hear you found it! Hoping some of these strategies help you out! Wishing you the best take care!!
@MovewithDrMike thanks was good one
How about Golfers... pain in the inner central tendon. I have both.
At my whits end.
Thanks for watching! Treatment is a bit different for this condition and I’ll be posting a video in the next upcoming weeks about this!
Very nice, comprehensive video on dealing with the pain from Tennis Elbow. I'm a rock climber and occasionally get taken out of the game with this malady--thanks for giving me options to heal it.
Thanks for taking the time to watch this one and for commenting! I really appreciate it and I’m glad you can add more tools to the toolbox to deal with this injury!
I have a severe tennis elbow injury in my left elbow for nearly now. I have tried everything and i cant get it to heal. I haven't been able to workout for a very long time.
Thanks for taking the time to watch and comment here! I hope these exercises give you some relief! Take care!
I was not able to hold even a pen the only thing helps me was doing what that doesn’t cause pain resting longer is useless we have to be quick back on it loading that tendon asap that the only way if one wants to heal it naturally
Thanks for taking the time to watch this one! I appreciate it!
I think I had this and it developed into a carpel Tunnel😮💨
Thanks for watching!!
I feel pain whenever I perform the dumbell hammer curls 😭
Should we wait til pain free before doing the last exercises you shared?
Thanks for watching and supporting the channel! No need to wait until pain free to begin these. In fact it is normal to have a little of bit of pain while performing them.
After 2 lifts with 2 pounds it made my arm worse …
Should I see a doctor?
Thanks for watching and for taking the time to comment! Pain and discomfort is not abnormal in the beginning with these exercises but this should resolve over time! Wishing you the best take care!
Great video Dr. Mike, very easy to follow. I looked at several videos and found this to be the best. Applied my tape and did my first set of exercises. Thanks again
Hey thanks for taking the time to watch this one and most importantly for commenting! It means a lot and I appreciate my viewers feedback! I’m glad you found this video informative!
The key is stop gripping till pain free
I healed mine for 6 months.. just hot compress and rest with a little bit exercise.. 6 months is long but in time it will head..
Thanks for watching and for taking the time to comment!
45 seconds per rep seems like a very, very long time for the average office worker suffering from tennis elbow. I suspect this may aggravate the problem for some people.
Thanks for watching and I appreciate you taking the time to comment! I totally understand your concern. If you need to lower the weight or even reduce the isometric hold to 30 seconds that is fine. The goal is to build up to where you can hold for at least 45 seconds. Hope that makes sense!
Nothing works guys , I had on my right arm 4 years ago and it took around 1 year to heal … and last night I had in my left arm … :( one wrong motion and you have it at gym! NOTHING works ! It takes its course to heal which is around 6 months to 2 years! So no arm workout until it heals 😭😭😭
Thanks for watching hope you’re doing well!
I feel you brother. Mine is almost 1.5yrs and I have tried a lot. I just have to wait for it to heal itself
@@MaishComps thanks for watching! Appreciate the support!
@@MaishComps just do not overuse the effected arm please or the recovery time will be even longer :( the whole healing process is so depressing
For real not upper workout? Bro i jus cant!! Not even a push up workout?
First, props to your digital marketing team for this retargeting effort. I Googled my issue and then went to TH-cam and before searching anything, this video was top of feed.
This is comprehensive and very explanatory. I found this really helpful. Thank you!
Question though: how do you “reduce pain triggers” or “change behaviors” as most sources suggest. This happens in a dominant arm, and I still have to use my computer daily for work, I still have to use my mouse for finer formatting work, and I am basically useless in most tasks with my non-dominant hand. Even writing with pen and paper triggered immediate pain. Is the idea that with the tape, you’re activating other muscles to assist? Once it comes off after 4-5 days how long before I can wear it again?
I’m so happy you found this video and most of all that you found it informative! I appreciate you taking the time to watch and comment here! These are great questions and I’ll try to cover them all! So behavior change or modification can be as simple as assessing which specific tasks or activities give you the most pain and trying your best to reduce or eliminate them temporarily. Also the tape’s flexibility and elastic material causes the skin to wrinkle and form convolutions, which can have three main effects: 1) decompresses the layers of the skin to help improve blood flow and swelling, 2) improves the ability of fascia and connective tissue to slide and glide on one another, and 3) alters the perception of pain and improves body awareness. The tape can stay on for approx 4-5 days and then you can reapply a new layer after it has fallen off. Take care!
Is rice bucket workout good for this?
Thanks for watching! I would say it really depends on how you’re using it! There are many different exercises you can perform with the rice bucket. Not all are applicable for this type of condition. The focus is to strengthen the wrist extensors which require you to perform movements moving your wrists in an upward motion or even starting with your hand in a fist and opening your fingers up. Hope that makes sense!
*Better: Instead of kineostape, use SALONPAS patches, then put an Elbow Compression brace over it!*
*MAKE SURE YOU ICE IT FOR AT LEAST AN HOUR FIRST!!!*
Been doing this for the past 3 months. Nothing. No relief whatsoever.
I had the same problem and found relief by training the supinated version of these exercises. My pain was caused by weight lifting too much too soon and having an imbalance in forearm muscles.
This started working for me within a few days, so if we have the same issue, you’ll know pretty quickly!