Fix Tennis Elbow in One Week - Exercises that Actually Work!
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- เผยแพร่เมื่อ 28 ส.ค. 2020
- Unlock the secret to banishing tennis elbow forever with simple exercises that target the real root of the problem, transforming pain into power!
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VIDEO DESCRIPTION
Step into the world of effective healing with Zach as he tackles one of the most stubborn injuries out there: tennis elbow. Through a journey that combines a compelling client testimonial with an in-depth anatomical breakdown, this video is set to change the way we approach rehabilitating tennis elbow and related wrist issues. Discover the overlooked muscles that are the key to eliminating pain and enhancing strength, alongside expertly guided exercises tailored to rectify the imbalance causing your discomfort. Whether it's been a persistent problem for years or a recent hurdle in your athletic endeavors, find out how targeted training can restore your elbow and wrist to their optimal condition. This comprehensive guide isn't just about quick fixes; it's about empowering you with the knowledge and techniques to achieve long-lasting relief and prevent future injuries. Ready to say goodbye to tennis elbow for good? Dive in and let's get started on the path to recovery.
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Its only been since Monday 2/27/2023 this week I started adding this to my daily stretching routine and I am in shock at how much my tennis elbow has improved. I have literally done everything! PT, multiple Docs, sport medicine, PRP injection, hours and hours of YT PT videos, MRI's, EVERYTHING. I spent 10k last year and went to 4 different Drs. that all told me I have RA!!! (Rheumatoid Arthritis) I knew I didn't, I knew it was tennis elbow!! Thank you so so much. You have no idea the toll this has had on my mental health. I cannot thank you enough. I will come back to this comment and update my progress. I have a feeling that after 3 months of consistency with this I will be doing push ups and pull ups again.
You're giving me hope bro 🙏
I've also tried lots but no relief yet.
Mine just started too I’m assuming it’s this too! I believe I hurt it working out my forearms with the barbell forearm extension a few weeks ago
hey, do you still have your tennis elbow? What is the current standing? I've been suffering from both arms for over three years and I can't find a solution. I've already had an operation but it didn't help
Do you have an update? Been suffering for a year now and would love to know if it helped you out!
@@Watts378I believe not everything works for everyone. I have tried many stretching and many different exercises which had similar comments but nothing worked. One day I held a heavy bag for few hours and my pain dropped suddenly. Now, I am just holding a weight for a few sets of 1 minute and my pain is almost gone. Can't say if I can do pull-ups right now or not. But I will not get back to training gradually increasing the weight. 4:15
2:20 Overworked muscle groups. Flexor digitorum superficialis & Extensor Digitorum.
2:45 wrist flexors are undeveloped. Flexor Carpi Radialis & Ulnaris
3:57 the exercise
6:40 What else should be fixed
thank you for this. i had tennis elbow for about a year and a half, i started doing this at the gym after my morning workout.... took about 2 months, but its all gone now 👍
Please,did the tennis elbow come back since then? Not even a small pain, or any kind of issues wth your fingers?
@@greekveteran2715 it has not. although i suspect it originated at the gym in the first place and i've tweaked my work out a bit since then
@@rjkonc3394 Thank you very much, I really appriciate it! I got it on both arms. It's more than 2 years and even if I did quit my job, where it came from, everytime I try to lift or use a hammer etc It still hurts .
I also can't use my fingers properly, the middle ones, are pulling back when I try to close to a tight fist. I wish you the best Ricky, always be strong man! Thanks again
@@rjkonc3394 bro how was your workout schedule back then? how can you workout with tennis elbow
@@greekveteran2715
Hey, I've also had it on both arms for 3.5 years. I have chronic pain, even when I'm resting. Has already had an unsuccessful operation and have been doing this exercise for a week now.
my question: Did you get rid of the pain, if yes, how?
Thank you all!
3:33 superficial is this carpal tunnel
2:20 = from gripping = train finger extension
For elbow train Flexion of wrist
3:50 train wrist flexors to take torque off the superficialis from gripping
====
4:00
4:35 avoid full hand grip when doing forearm flexion to avoid training grip and superficialis
6:25 feeling it here
6:42 weak shoulder
God bless you, thanks! healed it by 50% on my first day after having it for months
I contracted tennis elbow resulting in a very sore olecranon when I started fencing. I tried a number of exercises plus a tennis elbow strap which helped to some degree but did not heal the injury. Your exercise cleared this problem up for me within about 2-3 weeks of on and off application of the exercise. I could tell from just one day of doing the exercise that I was finally on the right track for healing and saw significant results within a week. Many thanks to you for sharing this video and knowledge on the subject!
Thank you sir. I have been using a resistance band in the way that you have demonstrated in this video. Thank you again. I have been increasing resistance and frequency. Other conventional exercises were only aggravating the area. It is now part of my routine. After 4 months, I am experiencing no pain.
Liked and subscribed as soon as I felt your exercise working. Thanks for the care in sharing this with us sufferers.
Best video I have seen for tennis elbow. Thank you!
Had carpal tunnel for yrs from a car accident. Left is my dominant hand & been wearing a wrist support for yrs also. My left elbow is now giving me pain & I'm at the point I can barely lift a full kettle of water, I have very little grip in my hand so have been overcompensating using my elbow to lift if that makes sense. Pains exactly where you've pinpointed too. I'm going to try these easy, well explained reps before I consider surgery. Thankyou for this upload, I feel enlightened & no longer in the dark & at the mercy of Docs & painkillers 🌟
Going through this now. My Dr says it's because you're older. I guess taking account that I've been working with my hands for 35 years is out of the question 🙄. Good video! I'll try this after work 👍🏻
Okay, I haven't tried this yet but it makes so much sense! Can't wait to try it!
This exercise definitely improved the pain in the elbow joint even after one day , thank you for Sharing great vid 💪
Thanks buddy...this message is 5 days after I saw this video....i mostly had ulnar sided wrist pain and problems gripping etc since November 2022 and I tried everything but to no avail really......this simple exercise here and some massaging of those forearm muscles did the trick..wow..amazing..
Super impressed with this video! Thank you for the insight!
Sydney Gordineer spread the word!! Thanks for watching
It worked for me thanks👍🏾💯!
I just did my first set with a very light kettle bell in my garage, that set felt AWESOME. Might be the best video I have ever seen in my life.
how did u do this with a kettle bell
Thanks for this
I look forward to trying this as I have had tennis elbow for 1 1/2 years and it just won't budge. I climb, train, arm-wrestle and swim. These things generally don't make it worse, but neither are they making it better, and I'd love to be rid of it.
Know this is an old video but thanks for posting. This worked for me as well even without the bands and felt better after a week then after 2 weeks around 80% better.
Everything you say describes me.and my pain...I'm hoping we can do this.
This helped, thanks
Great 👌 thanks for sharing
Don’t want to speak too soon but after 10months of tennis elbow pain and several physio plans - today I finally experienced a pain free day after using these exercises- thank you 🙏
How long did it take using these exercises?
@@custerranch just a few days only relief was temporary.. just had to have a cortisone injection to settle the nerve inflamation
@@1resinmonkey and how is it now? I have nerve inflammation as well and considering an injection
@@hceely same deal actually, i have since had two steroid injections as the nerve is inflamed - they were very effective although only lasted 3 months really.. currently I'm prescribed meloxicam after a back injury so my elbow is giving me no problems at all but i know its still there when i stop taking them 😩
have elbow pain from roundnet (serving) and i did this exercise just now once and the pain was clearly less. so i already have a new warm up exercise for sure!
I have been suffering from bad tennis elbow since I tend to bend my wrists back when weight lifting. I will work keeping a neutral grip and on your exercise to alleviate the pain. God bless you!
interesting points ,if anyone else trying to find out best tennis elbow therapy try Freds Elbow Helper (just google it ) ? Ive heard some decent things about it and my m8 got great success with it.
any feedback 7 months later?
I noticed my wrists are bent as well when lifting.
That makes sense
I have the start of a TFCC wrist injury on both wrists (or from what I've read that's what I have going on) from playing tennis 4-5x a week. I wish I would have seen this before it got this bad! I have a lot of pain on the ulnar side of my wrist when making an outwards rotation motion (ie, I can't do a pushup right now because the pain is too bad on one side). Will this help at the point I'm at? I've taken 5 weeks off tennis and I still have pain. Thank you!! Your anterior pelvic tilt video has been a HUGE help for me already
Hi, I came across this video just Recently. I am suffering from tennis elbow over a year now. Have tried steroid injections too but no effect. Please suggest some more exercises videos and what not to do things while suffering from this problem
It instantly gives relief if you have a mild tennis elbow. Thanks a lot.
Hi, how many reps and sets should I have to do every day?
Have had tennis elbow for almost 5 months used this and the finger band exercises from the other video and some stretching it’s been about a week and a half and it’s 90% better
Can u please tell me about finger band exercise vdo for tennis elbow ?
thanks, I kept telling the MD and physiology that this all started with a grip issue using heavy bypass tools, I'm a very petite woman in my mid 50's doing work that is almost 100% done by men.
Good video i playing this exercise and write review during 1week
bear grib, 45 angle, butt line 5:03, 5:33, 5:59
10.28 1day 5rep
Hi..can i know how many time doing the grip?
Yikes, finger extensors super shoot the pain right in that spot. I'm a typer desk jockey most of the time. Handy man at home. I've had it a few times with little success clearing it up quickly. I'm 6 months with it now. It started with overuse of drills or tools in general. One day. Now it's around for months. Thanks for the tips
I didn’t see a link to the finger extensor exercises you mentioned at the beginning?
Really tight extensor carpi radialis brevis and Longus can also be due to weakness on the flexor carpi radialis and ulnaris?
What shoulder exercises do you recommend to support this exercise?
I did this from lefting weights by eccentric overload at the bottom of the range of my workouts at least that's what I was told. Do I have to keep my wrist straight at all times in my workout sets to fix this? And do these workouts your mentioning in this video?
Hi! Do you have exercises for golfer's elbow? Thank you
Hi thank you how many repetitions ?
What kind of bands to use and from where? Thanks.
Dude. You are Money with this. Nobody has been able to figure this out. This help me asap. Thanks.
What actually helped your tennis elbow...was it the one exercise behind the back with the band? Seems that was the main or only exercise i saw in video.
@@sn7miller Thanks for replying. I'm still dealing with it. It helped for a bit which was a relief. My next step is Peptides.
@@teedot1186
I'm at 2 months in, still lots of pain. Had tennis elbow on 2 other occasions, with orthopedic and PT help, exercises, brace, etc. Exercises are part of the process, but rarely can they by themselves make pain and issue go away.
@@teedot1186how is it feeling these days? Any updates?
Great! will try it at once. Finally somone knows what they are talking about.👍🏻
and, what's the verdict after a year?
There is no fixing tennis or golfers elbow. There’s only making it feel better. And it usually comes and goes. One week it’ll feel like nothing is wrong and the next it’ll feel like it happened yesterday. I’ve been dealing with both in the same arm for two years and have done everything. Exercises, cortisol, dry needling, you name it. I just continue doing what I do and deal with it. Ice and ibuprofen are my best friends.
Not true
What about doing dead hangs? Are they good?
Can you please make a video for inside elbow pain causes. Or anything related to ulnar nerve pain(cubital tunnel) ?
That comes from weak infraspinatus, teres major, rhomboids, mid lower traps. With out the support from the shoulder more force goes onto inside elbow-generally with throwing sport athletes.
Click on the rehab link in details of the video. There u can view some of our shoulder exercises i just mentioned.
I have tennis elbow now and developed it 2 years ago from golf and have been getting it on and off ever since. and have been doing your bear claw exercise with a band and have been rolling out my shoulder blade and scapula ect. And is definitely relieving symptoms but I want to get rid of it completely.
I’m interested in getting a customized rehab plan for my tennis elbow so it never comes back. Your approach is the best I’ve seen to tennis elbow
if you pay really attention to it, what you find is that doing the movement proposed in the video, which i agree, he's stretching the muscle antagonist to the contracted active muscle, which is the one where you feel the pain. That's the way i partially healed my tennis elbow.
@@javig9346you partially healed your tennis elbow by performing the bear claw movement? Did you do any other shoulder rotator work and or rear delt scapula work?
My pain is in my left elbow. I wish I could go to the gym but Covid ruined everything. My gym closed due to Covid and being in Philadelphia. I need a gym close to my work in between both my jobs (I work two jobs 5 days a week). It's hard to find time and a place.
simply buy a rubber band?
Hi sir please elbow straightening and flexion exercises post me
Can you provide something like this for golfer's elbow?
My husband is a steel worker after 2 Cortisone shots and numerous PT he still has tennis elbow and now he might have carpal tunnel and still suffering and now needs surgery what else can he do to help in the long run
Jesús Christ that actually worked god bless u sir
Is this for pain on the top outside of the elbow? I do HVAC. This came from using tin snips. Elbow hurts when wrist bends up, not down. Do i still do the curl motion?
Great video. FINALLY something that works!!!! Ugggg
I wonder if doing heavy static holds like farmer walks would help.
No it would not. Then your squeezing. The main key is strengthening bottom piece of rear delt. Along with this exercise. Click on the link corexs12 in the video. There are free shoulder exercises under (see app exercises) check out pants pulls
hi, I know this is an old thread looked for corexs12 in play on Android, but did not find it? still available?
does this work for the interior elbow too?
Will this help tennis and golfers elbow I have both
How often should this exercise be done, like once per day?
he's trying to sell us something, not help us
wasn't there supposed to be a link for the finger strengtheners?
Hand x it is called
What's the band called that you use for the exercise?
I believe it is SPRI Super Band.
Ok great detailed vid but no mention of frequency. Should I do this every day?
There are many factors with this injury. Many have to do with training shoulder to take pressure off the wrist and forearm. This is why i do not like recommending reps and sets. Because in most cases i do not strengthen using this exercises until i fix the shoulder. Check out the web app in the link in the video. Has reps sets and how to train the shoulder with this problem
@@CorexcellSportsTrainingRehab thanks I’m really grasping at straws so I appreciate your advise. I’m a dirt bike rider and those are the muscles s that control the clutch. I bumped my elbow real hard back in July, kept riding all summer and now can hardly grip the bars. I’m using a combo of massage and will add your movements. Thanks!
Mikecolesvids it is coming from the weakness in the shoulder. Forearm has to work harder when the back of the shoulder is weak.
@@CorexcellSportsTrainingRehab ok was that an additional vid? I’m a former college and professional soccer player and current coach. I have access to our sports med & strength coaches but I love lifting. I do the basic shoulder lifts. Is there a specific lifting movement I should add to the regiment? Thanks!
Mikecolesvids again. That is why i created the rehab app u can purchase through my site. Cheap and effective. Link is in details of videos.
I got submitted in jiu-jitsu and I'm currently in Alot of pain on my left elbow. I'm be doing this for a speedy recovery. I'll update if it works.
It took me about a week to finally start the recovery process. I ended up doing similar therapy exercises with LIGHT dumbells and resistant bands. The trick to a speedy recovery is make sure you don't over due it but stay committed to doing it as often and comfortable as possible. If it starts to hurt again, you're over doing it. Listen to your body when it starts to hurt a bit. Rest and limit excess movement. Trust me I know sometimes due to work or daily activities we become impatient and try to just toughen it out. Now my elbow feels great and I focus on those muscles groups to have better support on my elbow. I'm back on the mats rolling! OSS!
Thanks for the update. It's been 2 months man, is the elbow pain completely gone?
Reps? Sets? Frequency?
How many reps and sets??
How many reps and set?
Can we just do wrist curls? I don't have a band.
Make a video on fixing Golfer's elbow
YES!
Interesting that this is the opposite of what most teach. I've tried all the other suggestions and it always seems to make it worse. Your suggesting actually make sense as they are the opposite of most of my daily activity.
Tennis elbow victim here 😭
I’ve struggled for years and have now done 3 sessions of PRP and had 7 weeks total rest but it hasn’t helped!
Need to get back to the gym for my mental state so need some advice:
• should I try these exercises on their own (no other training)?
If so, for how long before incorporating full body training?
• should I try these exercises PLUS normal full body training?
If so, is there anything to be mindful of?
Thanks so much - would really appreciate ANY feedback - would love to be a success story!
@
Pls make a video on golfer's elbow treatment.
Fit n Hit Applies the concepts in this video to golfers elbow. Same treatment
@@CorexcellSportsTrainingRehab Thanks for replying me in all my comments and great work.
Just stop playing golf innit
I have golfer elbow from holding smartphones....need a video on that please
Same fix as this video. However, keep in mind if the rear delt is weak it will put more pressure on the elbow forearm and wrist joint. In other words, 60% of fixing golf or tennis elbow is through proper shoulder training. Take a look at corexs12 in the details of the video. Look under (see app exercises) there will be some free sample videos on the shoulder and other up to date exercises
@@CorexcellSportsTrainingRehab Ok Thank You...I will check it out...Could you please tell me if that 60$ is monthly or One time fee only?
ImWatchingYew if u click on the link u can see exactly what u get for the $60. Its 6 months access.
Man I really hope this works had it for about 3 years now I’m only 15 but being a Muay Thai fighter constantly throwing punches I think has just made it worse
So.. All other videos show that you have to flex your wrist the opposite way of what you are doing here... I tried that, didn't work.. Now I will try this 🤷♀
I got it on the inside of the elbow about 3month, it blocked a lot of work out moves, so its just getting slowly bedder, after resting,
If you have it on the inside then it is probably golfer's elbow
what if you have pain in the tfcc
@@CorexcellSportsTrainingRehab lol what?
Can I get help from you?
Sure email us. Corexcell11@gmail
Can I do these everyday?
I believe not everything works for everyone. I have tried many stretching and many different exercises which had similar comments but nothing worked. One day I held a heavy bag for few hours and my pain dropped suddenly. Now, I am just holding a weight for a few sets of 1 minute and my pain is almost gone. Can't say if I can do pull-ups right now or not. But I will not get back to training gradually increasing the weight.
Anything for golfers elbow
I started to the exercise without the band..I can fee the muscle working on the outside of the forearm.
U have to understand. Most elbow pain and tennis elbow come from fixing the shoulder. Check out one of our new videos on elbow pain
th-cam.com/video/Ug_2-fkpChM/w-d-xo.html
Use the forearm exercise here as well
Please pay attention to your audio meter for balenced audio when you change from you to the other dude.
Is that a puppy in the background?
How many reps per day?
Hundreds of reps. Until the balance is restored. I noticed the imbalance when I would do my forearm training. I would go find a weighted barbell for curling and I would rotate it forwards and backwards while still on the rack. My extensors were far more dominant and I can move far more weight than the other way around so I know I'm on a mission to over train in the opposite way
@@RyanC232 man you don't know what you're doing
@@okidoke4822 i do. People are always worried about how many reps when the important thing to do is to get started. But then again.... You didn't ask me any questions. You just assumed like an idiot
@@RyanC232 no, I didn’t, but someone else did and your answer tells me you don’t know what you’re doing.
“Okay”
One thing you failed to mentioned is how long, reps etc..
Min 2:20 is called golfers elbow. Tennis elbow is on the outside and golfers on the inside.
Why are you doing The movement so fast ? You are supposed to do The eccentric phase slowly
This guy reminds me of uncle Rico from Napoleon Dynamite
I have a raging case of tennis elbow that's been going on for almost 10 years I challenge anyone to fix it😂 tried everything , injections and all and still I'm not cleared.
I already have a tear on from my tennis elbow
ExerciseS (plural)? There was one.
Exercise starts at 5.00
Why is there so many contradictory videos about healing this affliction from people who are supposed to be experts in their medical area of expertise?
no kidding man theres so many fucking "best ways" everyone i've talked to this fucking issue takes months to years to heal
What's frustrating is that some of them recommend opposite movement patterns. It could be that the common thread is to do almost any movement which usolates the forearm muscles with low weight and high reps.
Because everyone has a different body. What works for you might not work for me.
I fucked both my arms using TRX equipment, now I have golfers and tennis elbow in both hands XD. It's not a severe case but it sucks and I can't lift anymore. I have been trying eccentrics but 8 months after I'm still on the same point.
5:40
Ive had trnnis dlbow pain for 4, years and still going longer
I've had for 17 years on and off. It flares up then I ice it and goes away until I lift heavy again. Tired of this.
@@mura0 17 years get surgery tby
@@LasloBOX dont think it can be done.
@@mura0 Thats actually bad. Im sorry bro
@@mura0 try bpc 157
Really good till you got to the exercise
Exercise seemed to complicated
The video starts at 4:00 --_--
STOP saying OK, OK
OK
Okay, okay.