The pain is worst during and right after the exercices?? How come? It's also painful to keep my arm straight, its less painful to keep it bent a little
Suffering from this for over 1 year and just beginning to realize what it might be, initially caused by hyperextending the elbow in a weight-bearing exercise performed at speed. Quite by chance a couple of these vids started popping up (prolly mentioned it on an Android phone or something) and your diagnosis (after the press the middle finger thing) was spot on. Followed at video speed with the exercises - most of which I've seen before but not really bothered with in a bodybuilding/fitness context) and alraeady it feeels better, or at least, I am absolutely certain following the mini-regime detailed here I should be able to heal it up. So, many many thanks to you for this brilliantly concise video, I really hope you can address some other common ailments on here, how about a 5-minute arthritis routine for older people, or better still, given their antipathy to new-fangled ideas, a 1-minute arthritis routine for pensioners. Like PLEASE. And again, thanks.
I stopped playing tennis for 2 years and returned to train against a wall. I have a pain just after a week and today thanks to you I realized what it is ! Immediate relief after following tips in your clip followed by immediate like and follow ❤. Tbh I thought it is just like any other clip on social media but I am amazed ! 👍🏻
Tip for others. Tens pad stimulation is also good therapy for tennis elbow. Helped me in conjunction with everything in this video. The pain has gone away for so more focused on strength but still practicing the stetches as warmup.
So, this is for those of you that are experiencing long term pain that is seemingly chronic. Its been 6 months for me. I had tried both rest and physio exercises, and a combination of both. I had days of relief, but in general, the issues were ongoing. Then, I discovered the Athlean X kettle bell routine for tennis elbow. This was the beginning of realization. The kettle routine was giving me relief but not permanent. I did start to notice that when this routine popped my elbow joints, I would get almost instant relief, but with residual tenderness at the tendon. To be expected I suppose for a tendon under constant strain. So, I remembered I had seen one or two vids that suggested some Tennis elbow is actually a fruit of joint dysfunction and misalignment. I went back and sought out more vids on this issue, and came up with a couple of exercises/movements that are designed to pop the joint back into alignment. Guess what, I went from having a day of pain and restricted motion to near instant relief. So, for me at least it seems my joint is out of whack. This makes sense for me. I was aggressively chopping wood when I triggered my Tennis elbow. So, for me at least, it seems I need to focus on alignment and also strengthening the arm muscles. This goes for the shoulder too. I'm taking a holistic approach to building my arm back up. Good luck. UPDATE: 4 months after posting this comment I am more or less back to normal feeling and function with my elbow. It does want to slip out of alignment from time to time, but a simple pop stretch movement usually sets things back. I have been in good shape for quite a while. Initially I was doing popping and stretching several times a day for the first few weeks before my elbow was comfortable being back in alignment . I will continue to pop and build back muscle strength as needed.
I am experiencing the exact same thing. Had to say mine is almost 8 months at least still feeling painful every time I lift. I tried a lot of ointments no helpful at all. Did all those exercises from so called experts still no good.
Thanks! As a PT suffering from this I appreciate all the steps..I’ve been practicing in the NICU as a PT for 15 years so I’ve lost many of these skills..cheers and thanks.
Your method of identifying Lateral Epicondylitis, is perfect. I've been having pain there for a month now and was really uncertain about weather it is LE or Radial Tunnel. Your test nailed it perfectly. Thanks for the great video!!
Sur today was my Match for Tug o war and i was having a lot of pain and your video popped up when I sesrched for this pain and myself too Am a MBBS student your way of doing helped me with my pain thank you so much sir … lots of love ♥️
True professional! I'm a critical care physician and I appreciate your help in this video. I'm sure this will help me to heal my lateral epicondylitis.
I definitely have to try this it's been difficult 3 weeks for me, giving my arm a little rest,l"be trying this exercise next week let you know what's up, thanks 🙏
Did each of those exercises as I went through the video. Can definitely feel the work in the arm. Very thorough video. Much appreciated. It's a really strange injury. Hopefully these exercises do the trick.
Instead of nutter knife, I use gua sha, and it works better without the fear of getting yourself cut by a knife. I recently experienced this pain from lifting an IV pump to attached to the pole. I came across your feed. Thanks!
I found your channel a few months ago looking for general flexibility routines ( love the 8 minute stretch video!). Then I saw the teaser for this one, a week or so before I have a medical appointment about elbow pain, with the red area right where my pain is. This is definitely the problem! Looking forward to following these recommendations. Appreciate all your very helpful videos!
This does seem to help a lot and provides relief. I think stengthening the muscles that are tightening up from doing said activity is also very important. Mine came from loading up the right hand excessively in the golf backswing. It works great for creating a good shot, but it comes with some pain if the muscles aren’t ready for it.
Thank you for this video. I wasn't sure if I had tennis elbow until now. Mine was the result of a bulging disc that was squishing my nerve down my right arm - it was causing severe cramps and spasms. Cortisone injections in the neck and shoulder stopped the spasms but after 3 weeks of these, sadly damage was done. At least now I know how to ease the pain. Aerosol can useage, lifting a pot etc is extremely hard to do, along with simple typing on phone. I'm sure the latter is more common than what we all think 🤔
This looks excellent, thank you! I'll be starting this tomorrow. I have seven years of lateral epicondylitis on the right side and it's just starting on the left.
Great video. My elbow just started hurting a couple of months ago. Thought the pain would go away on its own but it never did. Found your video tonight. Just watched and went through your recommendations and can feel a little bit of relief. I’ll try this for a few weeks and see how my elbow feels. Thank you.
@@toneandtighten this popped up on my TH-cam again. Just wanted to let you know since I’ve been doing these exercises my elbow feels 90% better. Still working on it. Thanks.
Thank you so much. I have been doing some of these, but the ice pack and massage and butter knife trick is wonderful. Also none of the doctors told me about taking care for the palm and wrist muscle. I will keep doing this, i hope my tilted elbow will be better in some more weeks. Thank you!
7 months ago I had EPTE® Percutaneous Electrolysis Therapy (a revolutionary technique used to treat various skeletal muscle dysfunctions). After six electrolysis sessions I do excentric exercises every 72 hours with a flex bar (Tyler twist exercise) and self massage. Pain decreased much in my chronic tennis elbow.
Thank you so much, Doctor! I have the tennis elbow pain on my left arm and good thing I stumbled upon your video. These are all helpful and I will be doing all these things you have mentioned, from the 1st to the last. 😅Thank you again.
Thank you for the clear & concise explanation of stretches& diagnosing of this condition. I’m glad to stumble upon this video bc I’ve been dealing with this condition seemingly out of the blue for a couple months & it doesn’t seem to be getting better. Definitely felt The middle finger pull.. One question- are these exercises intended to be done when there’s still a lot of pain? I try not to use my arm to allow it to heal..but as soon as I use it to lift something as light as a glass bottle, the pain intensifies again. The exercises & stretches in this video don’t really provide relief, my elbow/outer forearm were sore afterwards. Is this an indicator I should refrain, or keep going gently until it starts to improve? I’m concerned about creating further issues rather than healing. Thanks!
Thank you so much for the information, I've been in pain for a couple of months, waking up in middle of the night with sharp pains, I had an x ray the other day knowing that any issues with my tendon or ligaments wouldn't show but that was the only I could get to the next step which I believe may be an MRI, I between starting to do these stretches and exercises and waiting to see what more results show, this pain lasted to long and while I hope I haven't torn a tendon I need to figure out what really going on, I believe overusage with the working out at the gym and pressing my arms down on my desk daily, I've hated to stop working out but this pain really sucks
You can't be lifting weights on the problem elbow side, yes they WILL atrophy compared to the opposite side. You are likely experiencing Tennis Elbow on your dominant side. Lifting weights will make it hurt anyway so I'm sure you're not trying to do that. After 8 months of what this gentleman says to do, I would start to try to do wrist curls with small weights then work your way up. Build up the wrist and forearm muscles just like he said. (DISLAIMER: this is just something I've done, YMMV). Follow what this guys says, I can tell he knows his stuff. You can reinjure pretty significantly by working on your car turning wrenches, putting major strain on it when you go to try to loosen or tighten a bolt (let's say the Caliper bracket, which is torqued down heavily) if you do too much it's going to go BAM and it will hurt a lot for weeks, try not to bang it against something after you just turned some wrenches to reinjure your tennis elbow. IF you hit it against a door or something, BAM BAM, it's going to be "expletive city" in your house and your family will think your arm is falling off.
Thanks for this! Just getting into disc golf. Never thought I'd have such sore elbows from throwing a frisbee, but here I am. (Apparently there is a wrong way to throw a frisbee. lol) Just sampling some of these is already helping. I'm definitely going to get into this routine.
I paint homes and play disc golf. I've been painting for 20 years and playing DG for about 5. This is going to really help me. Thanks! My elbow has been killing me for the past month or so.
Very grateful, and appreciative, for your insight and proactive tips on self care for Lateral Epicondylitis. You’ve provided more information than a single PT session! Do you recommended wearing a short wrist brace to isolate the flexors while using the arm?
This is great advice. In what order should these exercises be done? Meaning, should I get the pain under control before I do either the stretching or the strengthening? Or can I do all of these treatments in the same session, strengthening, and stretching? Or just start with stretching until the pain subsides ?
@@susanlicher6728 - He said in a reply below that don't have to be pain free when starting your strengthening exercises. I suppose you should only strengthen if your pain is at a minimum, which is a judgment call, of course.
Hi , I like your videos they get straight to the exercises, so I can replay. This helped a lot. I still feel a sharp pain on that bone that sticks out above the elbow, when a person has it bent at 45 degrees. It seems to be right on the corner, but maybe it is not. I'm thinking it may be nerve pain. radicuneuropathy, spelling is incorrect, which I have some that can get more or less severe at times, emanating from the neck/spine. I did your traction on those with the towel: That is the best one for me.
Hi, really nice video and also much help full. I've got a few question, how many days a week should i do these exercises? Can i train the forearm, just like you do, every day?
Hi I came across this video and I am really hoping that my injury gets treated with this routine. Just have some queries before I start. Can someone help me with this please. 1. Do we need to wait for the pain to subside and then start with the Stretching and Muscle Building exercises? 2. Till when we need to do these exercises? I mean to say for how many days?
Appreciate this information very much. My question is do your resisting exercises in all these sequences? My elbow and forearm are always in a lot of pain
I had to place some heavy landscape bricks in some tricky locations repetitively. I got my retaining wall and Tennis Elbow out of it. This helps, thanks!
I had acupuncture 30 years ago and thank god I have never experienced tennis elbow since. Years of pain and a few acupuncture needles and in 30 minutes healed my pain I had suffered for 10 years
How do strategically placed needles resolve tennis elbow!?!? I tweaked mine in the gym bout 4 or 5 weeks ago and still hasn't gone away...need to get back on the WEIGHTS!!! 💯🤔😂✌️
@@insaneone86 yea unfortunately the injection will take the pain away for 1 month or so, it’s not a permanent solution, I’ve just been doing strengthening exercises so far.
Thanks. I have been suffering for more than 4 months now and recently had cortisone injection. Didnt put too much strain after injection for couple of days now. I was wondering when I can start these exercises (i was doing kinda exercises before got injection).
I can't thank you enough for this video I had the blessing to find! I've just watched and done your exercises and I have the feeling they're going to really help me!!! Two questions doctor: Does swimming help or does it make things worse? And one more: The strengthening exercises should be done after a few weeks, meaning after the pain has been reduced or together with the first ones while I am still in pain? Thank you so much for your help 🙏
My goodness I have had both arms inflammed since March the right one the worst, I was going to Physio (the exercises are better here, you use lighter weights) and I've been going to acupuncture once a month its less pain it doesnt wake me up at night but pain still bothersome...hoping this video gives me successful results
Hello, I would like to know what is the best prophylactic thing to do to avoid golf elbow while playing e-sports. Does it make sense to wear wrist cuffs and upper arm cuffs (e.g. Masalo) when gaming (for me while holding the controller) so that the tendons are relieved? I want to avoid getting golf elbow again. I would be very grateful for any answer!!
I'm back :) Can it be possible that after my fall and carpal syndrome, I have pain in my right tennis elbow? I'm doing further exercises hoping the pain goes away 'cause even when I pick a coffee mug it hurts! Thanks once again! - Vince
Thanks very much Jared from @toneandtighten, this video is great, nails it!! Very helpful. One small question: How often would you recommend doing the strengthening exercises?
Great videos for us with pains . New video idea; leg workout with hip bursitis. I should strenghten my legs but am afraid that my bursitis never goes away.
My sister had it my brother in law had it now I have it. Theirs never came back after treatment. I finally artery over two months went to PT. They showed me same or similar. I wasn't consistent when my sister tried to tell me. I'm mostly now but the massaging has been super painful and feels much worse now and that's normal and I must continue with the exercises. Question, if it hurts terribly with the strengthening, should I continue it just only stretch at first. It's soooo painful. I use my right arm and I clean every day. I never get a break. I dint eat out so I gave to cut my own veggies etc. So many things to do. What about diet? Omega's, protein, etc. Thanks Other question,
I have been feeling elbow pain for a while and it greatly matches the symptoms of tennis elbow but I didn't get it from doing something straining like manual labor or exercise, i got it from sleeping for many hours with my arm bent in the same position the whole time. Could something like that trigger Tennis Elbow too? :(
Yes, if it's over and over and over. This is an overuse injury / condition. Less likely sleep injury, but it can happen if all the stars align on the position of your arm/hand/elbow. Like let's say your wrist is bent downward at an extreme angle BAM, it will hurt or your wrist gets caught down during sleep all the time, BAM, it's going to do that probably. (DISCLAIMER: I don't know what the hell I am talking about since I only stayed at a Holiday Inn Express last night).
I have been doing them for 1 week and it helps, but I need to do them more often and reduce my activities . For the eccentric, if it cracks, should I still do them ? If doing a task does not hurt but uses fingers like writing on a computer, we can still do it ?? Thank you
Very helpful video Jared. I have been following Jared s videos for my sciatica, back pain videos since past 5 years. Any flare ups, i come back and problems start resolving and feel strengthed in few weeks. Now i had elbow pain, i m here again. After agonising pain, already feeling better in 3 days. Thanks Jared.
Thanks for this doc! I have a question, do we start the exercises right away or wait til the inflammation has gone down with NSAIDs and rest before starting the exercises? Thank you!
I got Tennis Elbow from doing to much specific stregth training targeting the extensors. Doing those recommended stegthening exercises is now really painfull. It doesn't seem to be the right way to go about this.
Do we have to do all this in one shot? Or it's after it's showing signs of healing? I don't want to put pressure on it if elbow tendons are supposed to get some rest, it may make it worse if not done correctly
Did you try these steps? Did they help? I would LOVE to hear from you - leave me a COMMENT below and SHARE with someone who needs to see it! 🙏🏼
I can’t straighten my elbow. It’s hurts too bad.
Are these stretches and exercises good for pain that is/was in the elbow "pit"?
Thank u
How often do you recommend doing these exercises? (i.e. how many days/week?)
The pain is worst during and right after the exercices?? How come? It's also painful to keep my arm straight, its less painful to keep it bent a little
Suffering from this for over 1 year and just beginning to realize what it might be, initially caused by hyperextending the elbow in a weight-bearing exercise performed at speed. Quite by chance a couple of these vids started popping up (prolly mentioned it on an Android phone or something) and your diagnosis (after the press the middle finger thing) was spot on. Followed at video speed with the exercises - most of which I've seen before but not really bothered with in a bodybuilding/fitness context) and alraeady it feeels better, or at least, I am absolutely certain following the mini-regime detailed here I should be able to heal it up. So, many many thanks to you for this brilliantly concise video, I really hope you can address some other common ailments on here, how about a 5-minute arthritis routine for older people, or better still, given their antipathy to new-fangled ideas, a 1-minute arthritis routine for pensioners. Like PLEASE. And again, thanks.
I stopped playing tennis for 2 years and returned to train against a wall. I have a pain just after a week and today thanks to you I realized what it is ! Immediate relief after following tips in your clip followed by immediate like and follow ❤. Tbh I thought it is just like any other clip on social media but I am amazed ! 👍🏻
I’m suffering from tennis elbow from playing tennis and I’ll be taking a month off and following this video. I’m glad to see it helped you!
Tip for others. Tens pad stimulation is also good therapy for tennis elbow. Helped me in conjunction with everything in this video. The pain has gone away for so more focused on strength but still practicing the stetches as warmup.
So, this is for those of you that are experiencing long term pain that is seemingly chronic. Its been 6 months for me. I had tried both rest and physio exercises, and a combination of both. I had days of relief, but in general, the issues were ongoing. Then, I discovered the Athlean X kettle bell routine for tennis elbow. This was the beginning of realization. The kettle routine was giving me relief but not permanent. I did start to notice that when this routine popped my elbow joints, I would get almost instant relief, but with residual tenderness at the tendon. To be expected I suppose for a tendon under constant strain. So, I remembered I had seen one or two vids that suggested some Tennis elbow is actually a fruit of joint dysfunction and misalignment. I went back and sought out more vids on this issue, and came up with a couple of exercises/movements that are designed to pop the joint back into alignment. Guess what, I went from having a day of pain and restricted motion to near instant relief. So, for me at least it seems my joint is out of whack. This makes sense for me. I was aggressively chopping wood when I triggered my Tennis elbow. So, for me at least, it seems I need to focus on alignment and also strengthening the arm muscles. This goes for the shoulder too. I'm taking a holistic approach to building my arm back up. Good luck.
UPDATE: 4 months after posting this comment I am more or less back to normal feeling and function with my elbow. It does want to slip out of alignment from time to time, but a simple pop stretch movement usually sets things back. I have been in good shape for quite a while. Initially I was doing popping and stretching several times a day for the first few weeks before my elbow was comfortable being back in alignment . I will continue to pop and build back muscle strength as needed.
Thank you, for your input! I’ll be doing the same approach
This is great. Can you share those exercises you useu to pop the joint back into alignment?
Any chance you could list those exercises? 😊
I was just coming here to comment about the Athlean X Kettle Bell Routine. I've been following him for years and his advice is very solid.
I am experiencing the exact same thing. Had to say mine is almost 8 months at least still feeling painful every time I lift. I tried a lot of ointments no helpful at all. Did all those exercises from so called experts still no good.
Drummer here, looking forward to trying these out. My left elbow has been giving me issue for about 3 months now.
same!
Thanks! As a PT suffering from this I appreciate all the steps..I’ve been practicing in the NICU as a PT for 15 years so I’ve lost many of these skills..cheers and thanks.
Thank you so much. Im suffering around 3 months of this tennis elbow
Your method of identifying Lateral Epicondylitis, is perfect. I've been having pain there for a month now and was really uncertain about weather it is LE or Radial Tunnel. Your test nailed it perfectly. Thanks for the great video!!
Thanks for sharing!
Sur today was my Match for Tug o war and i was having a lot of pain and your video popped up when I sesrched for this pain and myself too Am a MBBS student your way of doing helped me with my pain thank you so much sir … lots of love ♥️
You are so welcome! I am glad this was helpful!
True professional! I'm a critical care physician and I appreciate your help in this video. I'm sure this will help me to heal my lateral epicondylitis.
Best of luck!
I have watched a bunch of tennis elbow videos, this is by far the best. The massage really helps.
So glad and thank you!
I definitely have to try this it's been difficult 3 weeks for me, giving my arm a little rest,l"be trying this exercise next week let you know what's up, thanks 🙏
Totally works, love his advice! The graston technique works really well. A few weeks, you'll be all better.
Great to hear!
did you do the entire exercises and the massaging everyday?
Did each of those exercises as I went through the video. Can definitely feel the work in the arm. Very thorough video. Much appreciated. It's a really strange injury. Hopefully these exercises do the trick.
Great to hear this is helping and thanks for sharing!
Instead of nutter knife, I use gua sha, and it works better without the fear of getting yourself cut by a knife. I recently experienced this pain from lifting an IV pump to attached to the pole. I came across your feed. Thanks!
Your favourite exercise gave me an amazing stretch !!!! Thank you.
You're so welcome!
I found your channel a few months ago looking for general flexibility routines ( love the 8 minute stretch video!). Then I saw the teaser for this one, a week or so before I have a medical appointment about elbow pain, with the red area right where my pain is. This is definitely the problem! Looking forward to following these recommendations. Appreciate all your very helpful videos!
I hope you find it helpful!
This does seem to help a lot and provides relief. I think stengthening the muscles that are tightening up from doing said activity is also very important. Mine came from loading up the right hand excessively in the golf backswing. It works great for creating a good shot, but it comes with some pain if the muscles aren’t ready for it.
Love this!!! I have golfers elbow in both arms- this was so helpful ❤❤❤❤
Thank you for this video. I wasn't sure if I had tennis elbow until now.
Mine was the result of a bulging disc that was squishing my nerve down my right arm - it was causing severe cramps and spasms.
Cortisone injections in the neck and shoulder stopped the spasms but after 3 weeks of these, sadly damage was done.
At least now I know how to ease the pain. Aerosol can useage, lifting a pot etc is extremely hard to do, along with simple typing on phone.
I'm sure the latter is more common than what we all think 🤔
This was so helpful and thorough instructions. I appreciate how you included different levels of exercises as we heal. Thanks! Subscribed! 😊
You're so welcome!
Literally the best video i've seen after searching non stop!
Oh I am so glad to hear that!
This looks excellent, thank you! I'll be starting this tomorrow. I have seven years of lateral epicondylitis on the right side and it's just starting on the left.
did it work?
Great video. My elbow just started hurting a couple of months ago. Thought the pain would go away on its own but it never did. Found your video tonight. Just watched and went through your recommendations and can feel a little bit of relief. I’ll try this for a few weeks and see how my elbow feels. Thank you.
You are welcome! I hope you continue to feel better.
@@toneandtighten this popped up on my TH-cam again. Just wanted to let you know since I’ve been doing these exercises my elbow feels 90% better. Still working on it. Thanks.
I've got a Tennis Elbow in cricket batting, I will definitely give a try to your exercise routine and see what happens.
Thank you so much. I have been doing some of these, but the ice pack and massage and butter knife trick is wonderful. Also none of the doctors told me about taking care for the palm and wrist muscle. I will keep doing this, i hope my tilted elbow will be better in some more weeks. Thank you!
You bet!
7 months ago I had EPTE® Percutaneous Electrolysis Therapy (a revolutionary technique used to treat various skeletal muscle dysfunctions). After six electrolysis sessions I do excentric exercises every 72 hours with a flex bar (Tyler twist exercise) and self massage. Pain decreased much in my chronic tennis elbow.
This video is very precise and clear and professional. Thanks and that 180 wrist stretch is amazing! I can feel it right at the source!
Glad you enjoyed it!
Thank you so much, Doctor! I have the tennis elbow pain on my left arm and good thing I stumbled upon your video. These are all helpful and I will be doing all these things you have mentioned, from the 1st to the last. 😅Thank you again.
Happy to help!
Solid structured advice and explanation. Thank you for sharing this!
Glad you enjoyed it!
Thank you for the clear & concise explanation of stretches& diagnosing of this condition. I’m glad to stumble upon this video bc I’ve been dealing with this condition seemingly out of the blue for a couple months & it doesn’t seem to be getting better. Definitely felt The middle finger pull..
One question- are these exercises intended to be done when there’s still a lot of pain? I try not to use my arm to allow it to heal..but as soon as I use it to lift something as light as a glass bottle, the pain intensifies again. The exercises & stretches in this video don’t really provide relief, my elbow/outer forearm were sore afterwards. Is this an indicator I should refrain, or keep going gently until it starts to improve? I’m concerned about creating further issues rather than healing. Thanks!
Thank you so much for the information, I've been in pain for a couple of months, waking up in middle of the night with sharp pains, I had an x ray the other day knowing that any issues with my tendon or ligaments wouldn't show but that was the only I could get to the next step which I believe may be an MRI, I between starting to do these stretches and exercises and waiting to see what more results show, this pain lasted to long and while I hope I haven't torn a tendon I need to figure out what really going on, I believe overusage with the working out at the gym and pressing my arms down on my desk daily, I've hated to stop working out but this pain really sucks
I hope you feel better soon!
Thank you the stretching is great .I feel better! Thank you so much! God bless you!
You're so welcome!
I did all these exercises today. I'll continue for 10 days and hopefully see results. Have been having this tennis elbow pain for almost 2 months now.
Best of luck!
Thank you! Day 2 done 💪
Day 3 done 💪
Day 4 done
Thank you. I am starting from now
Thanks! Doc. I swear by your IT band exercises, now working my tennis elbow pain. 😅
You are so welcome! Thank you so much for your kindness and generosity!
nice sharing and you are very clear in your explanation
Thank you very much!
I did these and they helped greatly. Thank you so much. Do you have one for Golfers elbow?
Is it okay to strength train while dealing with this? Any exercises we need to avoid? Thank you
You can't be lifting weights on the problem elbow side, yes they WILL atrophy compared to the opposite side. You are likely experiencing Tennis Elbow on your dominant side. Lifting weights will make it hurt anyway so I'm sure you're not trying to do that. After 8 months of what this gentleman says to do, I would start to try to do wrist curls with small weights then work your way up. Build up the wrist and forearm muscles just like he said. (DISLAIMER: this is just something I've done, YMMV). Follow what this guys says, I can tell he knows his stuff. You can reinjure pretty significantly by working on your car turning wrenches, putting major strain on it when you go to try to loosen or tighten a bolt (let's say the Caliper bracket, which is torqued down heavily) if you do too much it's going to go BAM and it will hurt a lot for weeks, try not to bang it against something after you just turned some wrenches to reinjure your tennis elbow. IF you hit it against a door or something, BAM BAM, it's going to be "expletive city" in your house and your family will think your arm is falling off.
Is there a way to find out if there's a tear in your elbow without spending tons of money?
Thank you from, Amsterdam The Netherlands. Will give this a try for the pain in my elbow.
You are so welcome! I hope it helps!
I had tennis elbow for 30 years. Just watching this video made the pain go away.
That second stretch was new for me, that was all i needed! Thank you so much
You're so welcome!
Thanks for this! Just getting into disc golf. Never thought I'd have such sore elbows from throwing a frisbee, but here I am. (Apparently there is a wrong way to throw a frisbee. lol) Just sampling some of these is already helping. I'm definitely going to get into this routine.
Thank you from Bangladesh its was good demonstrated for my pain relief
I paint homes and play disc golf. I've been painting for 20 years and playing DG for about 5. This is going to really help me. Thanks! My elbow has been killing me for the past month or so.
Oh man! Painting AND disc golf is a perfect recipe for tennis elbow. Hope the things in this video help you!
Very grateful, and appreciative, for your insight and proactive tips on self care for Lateral Epicondylitis. You’ve provided more information than a single PT session! Do you recommended wearing a short wrist brace to isolate the flexors while using the arm?
Thank you for this. It almost immediately helped my elbow pain
You're so welcome!
I have tennis elbow for 6 months now. I’ll start doing. What this video says, how long should I do it for before I re join the gym ?
Thank a lot. I have done some of the things you recommended but not enough.
Thank you! I googled everything that was wrong with my right arm which is mostly overused. Now I found the culprit.
So glad you found this helpful and thank you!
This is great advice. In what order should these exercises be done? Meaning, should I get the pain under control before I do either the stretching or the strengthening? Or can I do all of these treatments in the same session, strengthening, and stretching? Or just start with stretching until the pain subsides ?
I was wondering the same thing
@@susanlicher6728 - He said in a reply below that don't have to be pain free when starting your strengthening exercises. I suppose you should only strengthen if your pain is at a minimum, which is a judgment call, of course.
Hi , I like your videos they get straight to the exercises, so I can replay. This helped a lot. I still feel a sharp pain on that bone that sticks out above the elbow, when a person has it bent at 45 degrees. It seems to be right on the corner, but maybe it is not. I'm thinking it may be nerve pain. radicuneuropathy, spelling is incorrect, which I have some that can get more or less severe at times, emanating from the neck/spine. I did your traction on those with the towel: That is the best one for me.
I am so glad this video was helpful for you and thanks for sharing!
Try stretching it it’s worked for me big time
Hi, really nice video and also much help full. I've got a few question, how many days a week should i do these exercises? Can i train the forearm, just like you do, every day?
Hi I came across this video and I am really hoping that my injury gets treated with this routine. Just have some queries before I start. Can someone help me with this please.
1. Do we need to wait for the pain to subside and then start with the Stretching and Muscle Building exercises?
2. Till when we need to do these exercises? I mean to say for how many days?
Appreciate this information very much. My question is do your resisting exercises in all these sequences? My elbow and forearm are always in a lot of pain
I had to place some heavy landscape bricks in some tricky locations repetitively. I got my retaining wall and Tennis Elbow out of it. This helps, thanks!
I had acupuncture 30 years ago and thank god I have never experienced tennis elbow since. Years of pain and a few acupuncture needles and in 30 minutes healed my pain I had suffered for 10 years
Amazing, Jennifer! I’m so glad you found something that worked so effectively for you. Thanks so much for commenting!
How do strategically placed needles resolve tennis elbow!?!? I tweaked mine in the gym bout 4 or 5 weeks ago and still hasn't gone away...need to get back on the WEIGHTS!!! 💯🤔😂✌️
@@insaneone86same happen to me in the gym, how is your elbow so far ?
@@Gelo116 Not getting better on its own...Prob gonna have to get an injection...😔
@@insaneone86 yea unfortunately the injection will take the pain away for 1 month or so, it’s not a permanent solution, I’ve just been doing strengthening exercises so far.
Thanks. I will work on your video for recovery.
Do we need to use a tennis elbow bandage while doing these movements?
Good job! You were fast, concise and covered many bases.
Glad it was helpful!
Thanks. I have been suffering for more than 4 months now and recently had cortisone injection. Didnt put too much strain after injection for couple of days now. I was wondering when I can start these exercises (i was doing kinda exercises before got injection).
I can't thank you enough for this video I had the blessing to find! I've just watched and done your exercises and I have the feeling they're going to really help me!!! Two questions doctor: Does swimming help or does it make things worse? And one more: The strengthening exercises should be done after a few weeks, meaning after the pain has been reduced or together with the first ones while I am still in pain?
Thank you so much for your help 🙏
You're so welcome!
Great and helpful video! Thank you 😊
How do you differentiate this versus radial tunnel syndrome?
My goodness I have had both arms inflammed since March the right one the worst, I was going to Physio (the exercises are better here, you use lighter weights) and I've been going to acupuncture once a month its less pain it doesnt wake me up at night but pain still bothersome...hoping this video gives me successful results
Best of luck!
GREAT stretching exercises
Hello, I would like to know what is the best prophylactic thing to do to avoid golf elbow while playing e-sports. Does it make sense to wear wrist cuffs and upper arm cuffs (e.g. Masalo) when gaming (for me while holding the controller) so that the tendons are relieved? I want to avoid getting golf elbow again. I would be very grateful for any answer!!
How often a week should you do the strengthening exercises while having a little bit of pain?
I'm back :) Can it be possible that after my fall and carpal syndrome, I have pain in my right tennis elbow? I'm doing further exercises hoping the pain goes away 'cause even when I pick a coffee mug it hurts! Thanks once again! - Vince
Golfer here. Thank you. The struggle is real.
Hey Brah, this is good advice. I really like that knife exercise and the hand over hand pull. Thanks for posting!
My pleasure!
Wow... I was wondering what was going on with my elbow. I figured at 62, I chalked it up to just getting old 😂
Thanks for the tips!
Thank you for sharing your knowledge to help us heal.
You are so welcome! Thank you for your kindness and generosity!
Thanks very much Jared from @toneandtighten, this video is great, nails it!! Very helpful. One small question: How often would you recommend doing the strengthening exercises?
just to be clear, i mean how often in the week? Daily? Every 2 days to allow for some rest?
Hi, is is good also for calcification in elbow?many thanks
Great videos for us with pains . New video idea; leg workout with hip bursitis. I should strenghten my legs but am afraid that my bursitis never goes away.
My sister had it my brother in law had it now I have it. Theirs never came back after treatment. I finally artery over two months went to PT. They showed me same or similar. I wasn't consistent when my sister tried to tell me. I'm mostly now but the massaging has been super painful and feels much worse now and that's normal and I must continue with the exercises. Question, if it hurts terribly with the strengthening, should I continue it just only stretch at first. It's soooo painful. I use my right arm and I clean every day. I never get a break. I dint eat out so I gave to cut my own veggies etc. So many things to do. What about diet? Omega's, protein, etc. Thanks
Other question,
You didn't look at the kinetic chain that commonly causes this issue. Shoulder girdle function/stability is important as is hip function.
How often i should do Stretching and Strengthening part? Every day?
From what MD school did you graduate and when. Thanks😊
My pain is on the bottom of my elbow, what treatment do you recommend for this pickle ball injury?
Should I do this to only the elbow that hurts or both?
do you do this entire routine in the video (including the massaging) every day?
I have been feeling elbow pain for a while and it greatly matches the symptoms of tennis elbow but I didn't get it from doing something straining like manual labor or exercise, i got it from sleeping for many hours with my arm bent in the same position the whole time. Could something like that trigger Tennis Elbow too? :(
Yes, if it's over and over and over. This is an overuse injury / condition. Less likely sleep injury, but it can happen if all the stars align on the position of your arm/hand/elbow. Like let's say your wrist is bent downward at an extreme angle BAM, it will hurt or your wrist gets caught down during sleep all the time, BAM, it's going to do that probably. (DISCLAIMER: I don't know what the hell I am talking about since I only stayed at a Holiday Inn Express last night).
How many times a week for stretching ans and strengthening and how long should i stretch before doing strengthening?
Just wondering, would a gyro ball also help tennis elbow pain?
Ive got it bad in my left arm from weight lifting! It's stopping me from lifting and i need it gone asap so I can get back to it 😭
I have been doing them for 1 week and it helps, but I need to do them more often and reduce my activities .
For the eccentric, if it cracks, should I still do them ?
If doing a task does not hurt but uses fingers like writing on a computer, we can still do it ??
Thank you
Very helpful video Jared. I have been following Jared s videos for my sciatica, back pain videos since past 5 years. Any flare ups, i come back and problems start resolving and feel strengthed in few weeks. Now i had elbow pain, i m here again. After agonising pain, already feeling better in 3 days. Thanks Jared.
very helpful and effective..
Glad you think so!
Love your videos and exercises...very helpful...👍😘
Thank you so much, @verah619! I appreciate your support. Thank you so much.
Thanks for this doc! I have a question, do we start the exercises right away or wait til the inflammation has gone down with NSAIDs and rest before starting the exercises?
Thank you!
You can start them right away if it doesn't cause too much pain.
I had these exercises right now but I feel more pain after, what should I do continue the exercises or no?
Thank you soooo much ❤❤❤
all in one solution!!! awesome
Shouldn't the massage go upwards toward the heart and not away?
I got Tennis Elbow from doing to much specific stregth training targeting the extensors. Doing those recommended stegthening exercises is now really painfull. It doesn't seem to be the right way to go about this.
How long does it take to heal completely? Because i am suffering since last month. It is actually painful and uncomfortable.
Do we have to do all this in one shot? Or it's after it's showing signs of healing? I don't want to put pressure on it if elbow tendons are supposed to get some rest, it may make it worse if not done correctly