How to Fix Tennis Elbow (PERMANENTLY!)
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- เผยแพร่เมื่อ 10 ก.ย. 2024
- If you have tennis elbow, or lateral epicondylitis as it is officially known, you know one thing - it hurts and you’d likely do anything you could to stop if. In this video, I’m going to show you the best way to fix tennis elbow pain once and for all by actually continuing to workout rather than stopping all together, which is never really the optimal solution to any orthopedic inflammatory issue.
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When we talk about tennis elbow, we are talking about the pain that radiates from a specific spot on the top side or outside of the elbow whenever we reach to pick something up or hold something with a palms down grip. This spot is where many of the extensor tendons of the wrist converge and attach. The issue with this group of muscles is that they are very weak and unable to handle a significant load on their own, when unsupported by the muscles that are supposed to contribute to making their job in function easier.
The irony is that many of the tennis elbow injuries don’t come from playing tennis. The backhand stroke in tennis is the one that requires a forceful extension of the wrist at the moment of striking the ball that powerfully drives it towards your opponent. That said, this is not ever going to be as strong as it could be if you are leaving these weaker muscles on their own to produce maximal force.
Well, as is almost always the case, the mechanics that are out of whack when the tennis stroke goes awry carry over to the gym as well. The same things that are lacking on the court can play out in the weight room that lead to almost immediate aggravation of these tendons in weightlifters. Keep in mind, while this is known as an overuse injury it should probably be more properly termed an overtaxing issue.
This exercise is almost always the side lateral or front dumbbell raise for shoulders. It pains me to say it because this is one of my all time favorite exercises for building up bigger middle delts and shoulders in general.
When performing a side lateral raise you can either use a weight that is challenging but attainable to complete 10-12 repetitions, one that is lighter than what would normally be used here or one that is even heavier than usual but relies on body swing and momentum to get the weight up. I’d argue that the worst weight to use here is the one in the middle. This is because it often times exceeds the isometric strength capacity of the wrist extensors.
Instead, as I’ve advised countless times on this channel, choosing the light dumbbells for strict form side lateral raises is the only way to go. Incorporating additional intensity techniques like slow motion reps and one and a half reps is going to help equalize the load and take a weight that may be too light and create an overload that is appropriate for causing muscle growth.
The exercise that does this better than any other? The kettlebell swing.
That’s right. The swing allows you to progressively and gradually load the muscles that are being subjected to too much isolated load right now and incorporate the muscles that are supposed to be assisting in the first place.
Start with a two arm swing (one being the injured arm and the other being the healthy one that can serve to spot the other through the initial recovery). Perform sets of 30-50 swings at a time with a light to moderate weight. This should be performed as 2-3 sets two to three times per week. As you are able to handle more, you can either increase the weight of the kettlebell or shift to a slightly lighter kettlebell but hold it with just one hand rather than two and perform the same movement.
Also, you can offset the load by swinging it to one side rather than straight down the middle. The key benefit here is that you turn the exercise from a sagittal plane driven exercise into a transverse plane exercise as well. This will help to load up the hips into rotation for additional power recruitment and further blend every day function into the ultimate demands of the forearm extensors.
If you find that this video helps to fix tennis elbow once and for all, be sure to leave your comments to let me know. If you are looking for a program then head to athleanx.com via the link below and get the ATHLEAN-X training plan that fits your current goals. Build a ripped, strong athletic body by training like an athlete for the next 90 days.
For more videos on exercises for tennis elbow and lateral epicondylitis and the best way to fix tennis elbow pain, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
![STOP Elbow Pain! How To Fix Tennis Elbow [Lateral Epicondylitis]](http://i.ytimg.com/vi/Ri77yRaSm4A/mqdefault.jpg)
![STOP Elbow Pain! How To Fix Tennis Elbow [Lateral Epicondylitis]](/img/tr.png)
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Better luck next time
5 seconds come on mannn
Legends say that no one has ever won this
Not again.....
Оnce again on time but not one of the "lucky random selected " that's the 10th time now and I believe it's just scam /bait >.>
After just 3 kettle ball workouts I noticed a definite improvement in my elbow pain...both tennis AND golfer's. After 2 additional workouts it's pretty much completely gone. Never in a million years would I have thought this would have resolved my issue so quickly.
Hey bro how long did it take for the pain to heal
@@shreyankg7485 , after about 2 weeks time.
What weight kettlebell did u use
@@RupertPupkinComedy 3 set of increasing weight: I'm currently using 12kg, 16kg, 20kg for one arm swings.
How did you injure yourself? Got mine from trail work, lots of repetitive movements with shovels and other tools. So I'm curious if this exercise would apply to someone who didn't injure while weight lifting. I'm doing all the things he says not to...dang it.
I NEVER NEVER NEVER post comments on TH-cam but I gotta do it. YOU SAVED MY ARM. You have no idea how grateful I'm with you. After watching this video I did two things. First, I started doing 4 sets of 15 reps of Kettlebell swings at the end of my workouts. Second, the first shoulder workout that I did after watching this I didn't do any lateral raise. Within a couple of DAYS, my unbearable pain on the elbow went away. It hasn't even been 2 weeks and I felt normal for the first time in months. No more massage, no more pain relief ointment, nothing. My guess is that the issue was the lateral raises. I wasn't doing them with any crazy weight, but I guess that it just wasn't working for me.
Congrats i have to work on it now
i will try your routine. its been really bad for me. so painful that it makes me want to stop working out
@@OldToby53 Update?
@@aidankbiz actually it really hasn't helped. Ive had to stop working out all together for a while. Trying front raises with lite dumbells. I think its working. Pain isn't as bad as before.
@@OldToby53 rest brah same here haha just do these . Train legs n abs till u get back
I've had terrible tennis elbow pain for months, tried EVERYTHING from the stretches to the exercises. Nothing helped, just kept getting worse. Stumbled on this video, and gave it a try--within 3 days, pain was vastly diminished, and now, a week later, it just keeps getting better and better. THANK YOU!!!
Hi Jeff,
My trainer sent me your video. Going to try the kettle bell swing. I have a double separation of the hip labrum. Is this exercise safe for it at low weight working up to high reps?
@@sumiitmehta Hi Sumit, Hope it's going well for you! It took a few days for me before I noticed that the pain was less. It's taken about a month and I'm now mostly pain free. I had some issues exercising--couldn't do a few things without pain when weight training, so I just skipped those. I'm back doing everything now. I was doing the kettleball twice a day, now I'm at once a day but I hardly feel the "pull" anymore. Anyway, hope you had the same experience!
@@KurtEllenbergerFraKathustra I get very sharp pain when doing Curls and Triceps exercises to failure. Would this help?
@@shanks8989 Not sure, I never had that pain, but I doubt this would help. This feels like it stretches the area where the tennis elbow pain is, not so much bicep or tricep. Sorry--check out his other videos, I bet there is something there for bicep/tricep issues.
How are you doing now?
Using the side swings with a 10Kg dumbell I have at home it took just 3 days for the elbow pain I've had for 6 months or more to subside. After 10 days it had gone completely, and over the same period as my arm strength improved I was able to increase the reps and hold the swing at horizontal for a bit. This exercise really works and is now part of my standard routine. Thanks Jeff - I think you've saved me a lot of money that I would have spent at the Physio.
i read your comment, so i buy a 10kg kettlebell for begin the exercises. Thanks
@@RakzoRacing did it work for you?
@@mayankcena1975 yes but no completly. 50-75 swings every 48 hours. I do NOT recommend play tennis until 1 year
There are no side swings in this video
@@jason54097.35
Good afternoon Jeff - thank you for everything that you do. I am a very fit 59 year old man living in Wales, UK. I know that this video was posted quite a while ago, but you asked for feedback from viewers regarding the efficacy of the kettlebell swings and cheat side lateral raises in treating elbow tendonitis. I am happy to give you mine. About 3 weeks ago, I hurt my right elbow whilst working a job that involved the repetitive emptying of boxes full of domestic waste material into the side lockers of a purpose-built truck. These boxes are often quite heavy and once in the locker, they often need to be flipped over with one hand and emptied. I had been doing the job for about 2 weeks.
All of a sudden one afternoon, I realised that I could barely flex my right elbow. I promptly left the job! I am also a serious student of fingerstyle acoustic guitar and I had noticed twinges of pain in my right elbow for some time - the one used for strumming - but these were mild and infrequent, so I ignored them.
Big panic. I stopped playing the guitar and started worrying about the time it would take to heal etc etc. The first thing I want to tell you is that none of the 'other' websites and channels that I consulted about this problem mentioned that tendonitis can be caused in a single movement - they all seemed to assume that it is a gradual process. You - of course - do mention this in the video and I think it is a significant fact.
So off to Argos to buy 6kg and 8kg kettlebells, although I do own 'regular' dumbells. I did two sets of 30 reps with the 6kg kettlebell yesterday evening and about 18 hours later, the pain has almost gone and I am much happier and optimistic. I know that I still have to be careful and I will be moving through the exercises steadily in the near future, but I have to say that the immediate results have astounded me and I am very, very grateful to you.
Jeff, you are bloody fantastic and it is no surprise to me that you have 13,000,000 subscribers - and counting. Thank you so much. Literally no-one else even mentions these exercises and I would like to wish you the best of luck for the future.....even though you won't need it!
Very well said I'm going to start mine TODAY I now know there's hope 🙏 thanks for you comment to Jeff 👌your comment helped me as well as Jeff
@@cynthiachalphin5838aaand I just found this. I'm.going to start too. Hopefully get rid of this sudden pain in my right elbow
I want to get a kettle bell just don’t what weight
I'm 57 and have just got tennis elbow again after a few years, I have had it prior but can't remember how I go past it or whether I did something to help it disappear. I've had 2 shoulder reconstructions on the same right side - this is probably a big part of the reason I got tennis elbow in the first place.
I had 6 shoulder dislocations over several years and the first shoulder reconstruction was an open repair and wasn't great, I wasn't ready/ or returned to an unsuitable type of work, my 2nd repair was done by a shoulder specialist who did it arthroscopically. Both were more than 20yrs ago now. The shoulder is actually really good now but I do have limited range of movement so can't do certain things like throw a ball like I could before. This is because the tendons etc are joined back to the shoulder in different ways from the way we're originally created, plus there are a couple of screws in there. I was using a pair of garden pruners on flax bushes here in New Zealand, I was squeezing them pretty tight to cut through the flax and after that one hour of doing that I have the tennis elbow back with a vengeance! It's been a couple of months now!
This video is going to be the method I use possibly to try but I have never done gym work ever, I also have a stuffed back, I mean really stuffed and requires 24/7 strongest pain relief you could think of...so pretty worried I may in fact injure myself in some other way. I am wearing a wrist strap but it feels like a waste of time. Dr wants to inject cortisone after a month if it doesn't clear. I don't want to use that method...
@@TrevorHeathPhotography Sir I hope you are doing at least okay in life now, if not good or better in terms of elbow health and whatever else health problem you faced. Moderate intensity kettlebell swings helped surely right? No need for steroidal pain relief, right?
Jeff pls make a playlist on the injuries caused at the gym and how to fix them, like plantar fasciitis, back pain fix, etc in one playlist
Plantar fasciitis sucks butt, the only thing that helped was ice, ton of ice and stepping on a tenis ball all day doing massages
You know you can could make the playlist if you wanted.
Stretch calf’s make sure your ankle flexors or strong
Yes Jeff, this please
Just got that injury 3 days ago and here is a video. Great!
Are you taking any MCT Oil?
All week i've had this pain and wouldn't touch my kettle ...ok back at it because of this video!
One if his older videos is much simpler Imo. All you do is hang one arm at a time from a supported barbell and hold your chest/back solid. If you can find it, u'll get what I mean. Im sure this one works, but I can vouche for the other one. And it takes a lot less time.
Google has access to your microphone.
Same here man.. but like 2 weeks ago
Jeff, thank you!! Amazing!! I have had tennis elbow for 8 months, stretching, resting, icing, etc., to no avail. I performed the swings with a 5 lb weight (same grip as kettlebell) and I can't believe the improvement after just 1 session of 30 swings. I cannot thank you enough for making this video.
I haven't trained for nearly a year due to tennis elbow. Today I signed back up at the gym. So this really works because mine just hasn't eased up at all
thanks for sharing friend iv had almost a month with this pain
@@overdoseonmynuts Put castor oil on the elbow, put castor oil on a cloth wrap it around your arm/elbow. Wrap cling film around arm. Apply heat for 30 mins, leave wrap on overnight. Remove in morning. Repeat this until pain is gone. It usually takes between 5-12 days
thank GOD i found this video, i've had the so called "tennis elbow" for about half a year now, and it seemed to be due to my job. i couldnt really do anything about it, so i just sucked it up and went on with my day. thank you for teaching me, not only the name, but how to fix it. you're the best
I would definitely recommend this exercise to anyone!!! It fixed my elbow in a week after having pain for couple of months thanks you so much
It's insane how much nearly all your videos have helped me tremendously in developing and perfecting my workout routines, as well as avoiding injury. Massive amounts of respect and thanks!
Same here!
@@konradbott350 how do you feel right now, cuz i got the same problem
@@chaszeren7282 I had to pause a while and just focus on the recovery-process including Jeff’s exercises. After two months I got back to business - so far without any pain. Be patient and listen to your body. It’s gonna be alright! :)
@@konradbott350 thank you so much
Need this for golfer's elbow too. That medial elbow pain limits so much of my bench press and tricep exercises
th-cam.com/video/7kTNk3qEuLM/w-d-xo.html
Same here.... Please help
I hate golf but my elbow hates it even more
@@mcaramella i wanna gonna share it lol good man
Definitely. Couldn't do pull-ups anymore due to "golfer's elbow". Now, it's better, but I want to know how to prevent it from coming back.
Bought a kettle bell Monday night and followed these exercises. I woke up this am (Wednesday) almost pain free. I've had the burn and pain for easily 3 OR 4 months. Can't believe how quickly this is working. THANK YOU!
Did you have the pain exactly where he said it was or was it on the inside of your elbow?
My tennis elbow pain has absolutely destroyed my training momentum the last 3 months. This video has helped with direction.
How is it now? Did anything help?
It was 100% the answer. Back on track and stronger than ever.
@@georgewashington7374 Mind if I ask how long it was bothering you before you started incorporating kettle bells? I've had this pain for 3+ months and have basically had to stop training, waiting for it to heal and its just relentless.
@@ImportantComment it was about half a year. I have been using kettle bells for over a decade….the biggest mistake I was making was going heavy on the isolated shoulder exercises. Incorporating other muscle groups in the chain is absolutely necessary to prevent tennis elbow.
How is it now? Do you still have pain? @@georgewashington7374
This one is super easy to fix. The one when it hurts at the back od the elbow is much much worse - of you can do a vid about this one I will officially declare you the best TH-cam channel in the Universe
I have the pain right on the tip of my elbow(olecranon) and i have no idea what causes it(could be muscle nodules at the proximal tendon of triceps or it could be bursitis..i just hope it isnt something worse).Ive had it for the last 6 7 months and usually it occurs during extension.
I once bashed my elbow into the corner of a cupboard and damaged the ulnar nerve and tendon at the back of the elbow..man that gave me issues for a very long time, nothing I tried at the time actually helped and I had to just wait it out for months on end.
I have pain in my eyball and im convinced its these darn side lateral raises causing the problem
Thank you!
Smartest trainer anywhere!
@@tilly3702 in my case I think it was caused by doing too many pull-ups
Just wanted to say thanks Jeff. Kettlebell swings fixed my raging case of tennis elbow. It took a couple months but the pain is virtually gone. It had become a chronic problem and was starting to become unbearable this year, and this was just what I needed. Merry Christmas!
I've been doing the kettle ball swings for a week and I can feel already feel reduction in pain. I had a raging case and I was just working through the pain doing lateral raises. This has made me a believer. Thanks.
@@sumiitmehta I still wear my brace, but so far the pain has gone down even further from before. I just do the kettle bell swings 3-4 times a week, 3 sets of 15 and gradually bringing that number up. He suggest 50 kettle bell swings and gradually take it to 75.
@@sumiitmehta it's been 3 weeks now, is your elbow better now? I have had this problem for more then 1 year now, i am really starting to give up on life since my life is basically training, i would appreciate it alot if you could give me an update.
@@mannenibla204 yes it's better now. Not fully gone but significantly better. I'm no longer wearing my braces.
@@360principe do u keep on working out
@@Majaa4L yes I am still going to the gym and working out.
Thank you so much!!! 7 months I struggle with both elbows. I tried EVERYTHING. Phy.T, acupuncture, massage, ice… nothing helped me… one week with your video and I can go to the gym again! I can shake hand again! 🎉 so again thank you!
A year and a half of pain with 4 cortisol shots, lots of ice , rest and ibuprofen - no relief in sight. I’ve watched 2 of your videos on elbow pain and implemented both exercises, and I already feel relief after just 4 days. Unbelievable how much information is out there that did NOTHING to help. can’t thank you enough
Is it normal for your elbow to pop when doing this
@@noahyaaboi-skits1448mine didn’t. May be a form thing. I still don’t have any pain 2 years later. This stuff actuallly did help.
@@noahyaaboi-skits1448mine did not pop. Could be using improper form. Try lighter weight to work on the form then work up. It’s been over 2 years and the pain has never returned. I should add I was 240 lbs at 6’ tall and I am down to 195 , I know the weight loss helped with the Inflammation too, but these exercises gave me the start I needed to be pain free.
As a violinist, I plan on incorporating these swings into a workout! As you can imagine, playing that instrument is taxing on just about everything in the upper body. Glad I found this exercise/video! 💪🏽
Have you experienced any improvement?
I had pain in my arm inside and outside for so long and I looked up a lot of videos. But no video worked like this one. Wow!!! I love you bro and thanks so much. It really works wonders! I do this 2x a week and noticed my arms getting stronger too
Please have you seen more results? I have had this problem for 2 years now it's so frustrating.
@@mannenibla204 me too
I got tennis elbow and golf resort and tendinitis. If this is no joke, I will try it. I got throbbing pain from my wrists to the back of my elbows every day simply from working I want to get in the gym I’m 32. I’ve had this for four years, my old are always popping and cracking. I’d like to get my body healthy more muscular
This man is a genius, I’ve suffered on and off with tennis elbow for years and nothing has ever worked immediately like this exercise. Bless you a million times Jeff!
Will it fix it forever?
Brother, this is incredible. I’ve been dealing with this for months, the pain and like you said ice rubbing Physio all BS dude this is a lifesaver. I will be watching all of your videos. Keep up the genius work. Thank you my man.
Just wanted to stop in and comment - something I never do. I've suffered from weight lifters elbow for about 3 years, and after only 3 workouts of incorporating single arm kettlebell swings my elbow has zero pain. I'm in shock that this works, its amazing, thank you!
Hey Trevor, did you do the single arm kettlebell from the center or from the side? I have my tennis elbow for over 2 years now from lifting weights too heavy and I'm seeing which method best since you've had it for 3 years.
@@DatNguyen-ow3bc Hey there - I primarily do it from the center with single arm with a 50lbs kettlebell. I will do the side variation as well, but with much lighter ones like 15lbs. Only doing both of those twice a week and elbows have never felt better.
Could you lift weights again normal after this ?
@@chilliberryYup, its been a year since I posted this and I'm lifting even heavier with no elbow pain.
@@trevorgranger4899 how long did it take?
Just wanted to say thank you because this cured my 2+ year old pain in less than a week. Amazing! Tried stretching, therabands, massaging by rolling and lacrosse balls. Nothing worked. This was the cure.
What kind of witchcraft shit is this? Jeff sold his soul to the devil so that's why these work outs work for us!
Anyways I was thinking about the therabands, it's hard to believe that a week of this exercise can relieve pain. I thought this was just to build muscle.
I am sitting on the couch icing my elbows now after just getting home from the gym, looking forward to this video.
I just want to say a huge thank you to you for this. I tried everything to fix my tennis elbow before watching this video but I was in constant pain, couldn’t make a fist, couldn’t shake hands, or even bend my arm more than half way. After doing your exercise a couple times a day I feel like I have my life back. The pain is 90% better and I am close to getting back to normal. Thank you for sharing your knowledge. You have earned a subscriber and helped me get my quality of life back
This is amazing. I've been doing these exercises for a week, and I've felt a huge improvement. I felt better after the first day. Thank you. These exercises will be a part of my routine from now on.
I've had tennis elbow for about a year now and have tried a lot of different things, watched different videos, etc. I really hope this works. Thanks for the help, Jeff.
Try using a light grip when working out. Had it for 3 years, eventually went away. Don’t know if it was the grip or something else was the reason it went away.
@@natrone23 Thanks. It's hard to know - another channel recommended heavy farmer's carries, really crushing the handle and that worked well after I'd built up from light weights. I've just done some kettlebell swings and they seem to help. I guess it'll take a bit of time. Thanks again.
@@phoenixinthetrees1446 did you try Tyler Twists? I had physio and never resolved, whereas the twists took about a week .
If I get the feeling that it's making a comeback I just use the twists again and it's resolved in a day or two. Also use a Powerball.
How is your progress coming along? Did this video help you out?
@@lakerschargers1 Thanks for asking - my elbow is a lot better. I don't think it was any one thing; I didn't really feel the kettle bell exercise was that effective - but then I was using a dumbbell, not a KB. I did some farmer's carries which helped build up my strength again. I also used this stretch (th-cam.com/video/OT-1mQSE3lw/w-d-xo.html) and variations of it (pushing on my elbow to straighten my arm as much as I could) which worked - I had a lot of that micro-tear / ripping sound from around my elbow when I did it the first few times. I feel that loosened muscle tension and I've pretty much fully recovered now. Thank again.
I have tennis elbow on my right hand for 7 months. Before 10 years I also had same problem and it takes about one year to heal.
I try wearing brace, massaging the tendon, streching exercises, special workout for forearm muscles, castor oil bandages over night. Everything help a little bit, but tennis elbow is still here. I regularly have strength workout, waterpolo and boxing traninigs.
So, pain is always there for last seven months. Today I saw This video, and I sai let's try some swing. At home I have pair of two 16 kg kettlebells, but I didn't use them for a long time. So I make 4 sets of 20 reps swings, first set with one kettlebell, and three sets with two kettlebells and WOOW!!!
The whole day pain is gone! Not just pain, there is no more tension of the tendon. This swing really helps. I asume that they streching the tendon and give me so much neded relief. This guy deserves a Nobel Prize for Lateral epicondylitis!! Thank you!
I can attest to the fact that the side lateral raise was indeed the cause for my "tennis elbow". I never even knew there was a name for this weird little sharp pain I had. It was only until recently that I experienced it. It was probably around the time I raised the weights to 30 kg for my lateral lifts. It's only on my left elbow though.
Good video. Very informative and on point.
Same here!!!
Tf you lifting 30kg on lateral raises for dude?
Im traumatised. 30 kgs wtf how
@@BNizam Been lifting 20-25 kg on lat raises for years. When I was doing 30, it was mostly for low rep lifts in the 1-3 range focusing on strength. Don't know why some of you are freaking out over it. I fixed my technique and I can do it just fine.
This really is a game changer. I have suffered with tennis elbow for years, and after a recent severe bout, after hitting a ball in correctly, I used the stretches he showed on another video, lightly for a couple of days, and then progressed to these exercises, and within a couple weeks of doing them every other day, I'm back on the court, pain free. I've made these three moves a ritual in my life.
This is fantastic, I thought my pain came from bicep curls, probably contributed. I will definitely start incorporating these into my workouts. I am a victim of trying to lift heavier than I should, thanks for the helpful information.
I'm also curious if bicep curls are the culprit for me. It's the one exercise that tends to cause direct pain in my elbow
I have had terrible elbow pain for 6 months and in 3 weeks of doing kettle bell swings I have almost no pain, thank you!
Jeff, thank you for posting videos. I'm having an awful time in my life but still somehow your videos cheer me up even a tiny bit. I'm eternally grateful for you for easing my pain.
Just read that you're having a hard time. Hang in there. You're a fan of Jeff, so I already know you're a smart person. You can make it through this storm.
It's obviously sad moments from relationships and stuff , just yes forget everybody and forgive everybody , for the sake of your internal peace
Or if you lost a relative to yiu , in that case sorry to hear that!
Just know this, you won't always feel this, way, life is a long journey, wishing you happiness along the next part of your journey
Hows it going my man MM? Here's the team supporting you. Its been a year, how are things going? God bless mate!
your videos on elbow pain (tennis elbow) have been a lifesaver. I've dealt with horrible elbow pain, debilitating for about 8 months and chronically for over a decade. I've seen multiple physio, acupuncturist, etc... with minimal relief. 3 days of doing your recommendations and finally some relief. I'm almost 2 weeks in and the pain is almost gone. Thank-you so much.
I cannot insist enough on what a big LIFE SAVER you have been. After suffering for almost an entire year watching zillions of youtube videos promoting deep finger rubs, cold press, braces, meaningless exercises etc. I was at a point to consider medical treatments such as physiotherapy, MRI's etc. My elbows were just not painful but becoming increasingly unreliable....I could carry a 5lbs bag with one hand but could not for instance turn a door handle to open a door with the same hand. In my desperation I came across this video. The very first video that asks you to stop resting your elbows and actually working them. I followed all the 3 sets (I used a dumbbell as I did not have a kettlebell) ...I am not exaggerating that I felt a relief immediately after 20 mins of finishing the exercises...I repeated this 3 times a day and by day two ...yes day two 25% pain gone, more painless movements returning ...by the end of the week I was 75% back to normal....by mid-second week my pain was 95% gone. Take this video seriously it really really works.
Thank you for this great video!!
Starting this regimen this morning, as I have been struggling with Lateral Epicondylitis for a couple months now and I CAN'T WAIT to get back to Pickleball! I feel like I've healed approximately 80% but don't want to go back to playing just yet, as I don't want to re-injure myself and be out of the game even longer. God I Hope this works for me...
Hey! I have been suffering with this for almost a year myself. Did this seem to help you out at all?
I’m an orthopaedic surgeon, and I find this extremely painful. Been having this really bothersome pain (almost pain in the ass!🤣) when I do almost anything that involves wrist extensors.
Will try the advice and’ll be back to share the experience.
Let us know Julio. I've been suffering for over a year now and am looking forward to get rid of the pain and go back to life as it used to be
curious about the results, cant wait
Good luck, looking forward for the result.
Just strengthen the forearm muscle extensors with wrist exercises. Works like a charm.
I've had 3 elbow surgeries and am now getting the pain again. Its infuriating.
Amazing. I'm having tennis elbow pain (goes up and down) for more than 1 year. I noticed I developed it in the second lockdown here in the Netherlands. It took nearly 5 months. In that time I did resistance bands workouts. And idd I did the lateral raise too... Last I noticed more pain. What I did? I did the lateral dumbell raise (and too heavy). So I had more pain.
I visited 2 physiotherapists and one personal trainer. Nobody told me the lateral raises were the cause.
Now doing the kettle bells swings and hoping for better days.
Has the kettle bell swings worked for you in any way as of yet?
@@Henri_II dunno yet.. Here in the Netherlands we have a lock down. Gyms closed. No access to a kettle bell.. Work outs at home
@@Henri_II because of the lock down I didn't use them. Later after the lock down I used it. And for the lateral raises ( side delts) I use now the machine. No pain on the elbows during the workouts. The tennis elbow is still there but less pain
@@scorpioman1964
how's you elbow now?
Jeff, I had tennis elbow for about 10 months. I went to PT and chiropractors and spent time and money and no help. I saw your video among many others but I trusted yours. It is almost gone! Amazing.
I also saw the video on lower back pain and thought is was my herniated disk. I did those exercises and I have not had relief from the pain in years. You have given me the solution. I am still working out but without pain. Wow! Thanks so much.
chiros are scammers to begin with. Dont waste ur time on their unscientific nonsense.
Thank you! Kettlebell exercise has mostly sorted my Tennis elbow and NOTHING else was working! Godsend. Subbed.
Finally, finally I got this video. Will put this into my training immediately. Been in such pain for a year.
Look up Tyler Twists mate. Went to physio which failed TT fixed it in about a week !
Just did the one-arm kettlebell swing with a 50 lb dumbbell, 3 sets to failure each arm, and my tennis elbow feels better than it has in a long time! I didn't know I had tennis elbow because the pain mostly radiates into the top of my forearm. I will definitely do this 3 times a week
I think i have tennis elbow but my pain doesn’t really go to my elbow it’s more on top of forearm too like it hurts really bad to do hammer curls & hand grippers.
How do you feel right now?
I think this cured my tennis elbow. I had to NOT stretch and for some reason the kettlebell swings + not stretching did the trick for me. I did DB high pulls and face pulls for the first time in like 6 months this week
Top of my forearm as well !
I'm not sure if Jeff reads comments, I doubt it but i'll just ive my experiences. I am a retired vet who got pretty busted up in service as we do sometimes. Ive spinal arth- chronic pain and my elows are injected every 3 months for it. This video has helped my elbows more than anything else. All the stretchin,exercises,injections, ultrasounds, rubs physio etc.. none of it has been even close to providing the relief this video has given me.
I am forever grateful for this jeff. Thank you so much.
Aweseome! What weight did you start with for both exercises?
I started with a 5lb but went up to about 44 lbs. It jas changed everything for me @zzzbears9402
All I can say - THANK YOU SIR!!! Problem fixed. Really can't thank you enough for those videos. Bless you!
Hey brother, how many days a week did you follow the above routine and how many repetitions a day.
I found mine hurts most when doing bicep curls. Can I still do my bicep workouts whilst incorporating the kettlebell exercises?
I am really grateful for Jeff’s channel. I am in the middle of PT for my lower back and shoulders because it sucks getting old. I mentioned to my therapist that I listen to Jeff and he was happy this is who I have been going to on TH-cam for the exercises I have been doing to rehab my shoulders. My therapist mentioned Jeff is a PT himself and that he has a lot of respect in the therapy community. Also, the results have spoken for themselves because I am having less shoulder pain after doing exercises Jeff recommended. Now it is time to put these exercises to work to relieve my tennis elbow. Thanks again Jeff!
As others have noted - this trick absolutely works. I am honestly in shock about how well this worked.
Watching this video last night I thought "looks like BS, but what the heck - I have nothing to lose".
Did 4 sets of 20 single arm KB swings today and pain reduction was about 90% straight away.
There are a lot of TH-cam videos that claim instant fixes and most are rubbish but this trick worked incredibly well for me.
I honestly still don't understand why but I don't really care either. Elbow pain massively reduced so who cares.
Give it a try is all I can say.
How much does your kettlebell weigh? I need to buy one
The timing for this video couldn't have come at a better time, dealing with both elbows currently and not sure what I did, thanks Jeff!
How do you feel right now
Started feeling it in my dominant arm as soon as I upped the weight on my hammer curls. Thought it went away but it just came back today. I feel it especially when doing tricep exercises.
@@M15T3RM you can try to eat some eggs, milk and callagen peptide supplement, its good for it
If this works I will be indebted to you forever!! I have had golfers and tennis elbow for 19 years, originally it started from boxing and weight training but it’s also been constantly irritated from my occupation which is working in construction.
I have tried everything, rest, ice, ice baths, heat, shock wave therapy, acupuncture, physio, Thera bar, arm aid, massage gun, supplements, steroid injections, power ball gyro….. you name it I have tried it. Surgery is one of the the only things that I haven’t tried but due to my career and the need to support a family I haven’t gone down that route.
I have just started doing this kettle bell routine, what has amazed me is that it hasn’t irritated my elbows like I thought it would, it seems every time I do anything strenuous my elbows get inflamed and I’m back to square one again but not with this exercise.
I’m only 3 work outs into trying this so I’m not expecting any results for a month or two, but it’s so nice to be able to do an exercise without being in pain from it.
I’ll update in a month to share progress.
Any progress with the tennis elbow? I am almost in the same boat as you. I have been dealing with this injury for 10 plus years.
Hi ! Any update ?
This makes perfect sense! I’m a Violinist, and the wear and tear of 30yrs of playing has taken its toll on a few spots, namely elbows & wrists! I’ll definitely be incorporating more KB Swings into my workouts! Thanks Jeff, Legend!
this shuldnt help with that, thats a completely different position of ur arm, u should look at golfers elbow if anything, that would be a bit more in line
Switch arms
Guitar got me here.
Sir! I was having a severe case of this illness that I'd to completely stop lifting weight. I tried that Flexbar but it only made things worse, I was even thinking of taking a corticoid shot, but after only 4 sessions of your simple but effective exercise, I feel like the pain is almost gone and I can soon go back to my training. May God bless you immensely 🙏
Thanks, Jeff, I'm 63 and I've watched many many of your videos. That is precisely what I have and it has really limited many of the exercises I do. I guess I didn't get the memo about the brace, but find the brace to be extremely comfortable while using side lateral raises. I will incorporate the kettle bell starting tomorrow at the gym.
Jeff-thank you so much. I've been struggling with tennis elbow for years. Thank you.
Hey mate I have had this here and there. Previously been able to treat it with acupuncture but this time it didn’t work. I started doing your kettlebell exercises daily and within a few days I feel nothing. I don’t want to get too ahead of myself but it’s definitely working. Thanks a lot. I was looking at expensive cortisone shots or PRP treatments and I don’t have to do any of that now. Thanks again 👍🏻
How many reps did you swing the kettlebell?
@@radioguy801 While I was trying to cure it I was doing the 50 he suggested with 6kg kettlebells. Now I do it on shoulder day and one other day with heavier weight and 3 sets of 20
@@Budge69er thanks for the reply, I'm very happy to learn it's working for you! I can't wait to incorporate this next time I go to the gym.
@@Budge69er were you doing these combined with your regular arm workouts or did you skip those until your elbow felt healed?
@@radioguy801 I skipped arms until it healed. I generally skipped dumbbells all together. I found I could bench on the bar no problems but the movement getting the dumbells set it off. I pretty much just did bench, lat pulldown, Squats. Avoid anything that will set it off. Also ice it up to 5 times a day. And anti inflammatories twice a day.
Jeff the kind of guy to play tennis right and left-handed to avoid a tennis elbow imbalance. Better to have it in both than to be unbalanced in one.
Boo
This is the ONLY thing that fixed my 4 month TE issue. You are a legend! Added 40-60 RKBS to the end of each workout 3 x week and it was gone in 2 weeks.
1 week with some discipline and these exercises, and the pain is significantly less and I'm almost able to grip normally again. Thank you Jeff.
how often did you do it man, and you rest beetween days, or maybe two or three days in a row and rest
@omarandresramirezrodriguez1640 I've been doing them daily with a slight tilted hammer curl and my normal workout. It's only slightly sore now and getting better every day.
@@johnhall7156 aaaa ok man, I started today... let's see what happens
This video was a great help. I just got this tennis elbow pain a few days ago for the first time and thought it was from golfing. But your description of how the injury can occur was spot on. I actually did lat raises with probably too much weight and that triggered this problem. I will try the kettle bell routine starting today. Thank you for making this concise and showing the proper technique.
Thank you! This video worked so well for me. Nothing else has worked. Love how concise your explanations are.
Dealing with this for almost 4 months now. I'll incorporate this routine right away! Thanks for the great info!
Amy improvement?
@@lewiswhitlam4905 yes. The pain has lessened quite a bit.
@@fearthebeard6712 how about now?
@@ThePushItCo after doing this for a week. It went away and no more issues. Thanks for checking in :)
@@fearthebeard6712 glad to hear
I'm going to order a kettle bell now as this issue is limiting me
Not gonna lie- this guy is always right even when I want him to be wrong because he’s screaming at the camera.
Dude knows his stuff - instantly felt relief from this recommendation and plenty of other videos. I wish this guy lived by me and I’d pay him for personal training in a heart beat.
Currently dealing with this pain, I already started the recommendation, today will be my second day. I will follow up within 4 weeks.
is it getting better?
@@JohnnyFast it has gotten better. As of matter of fact, I also learned that putting ice makes it worse, keeping it warm helps tremendously. Putting hot water (as hot as you can handle) helps immediately.
@@gpb8354 Yes, Ice ONLY helps with an acute inflammation (so at the start if it starts suddenly), not a chronic one. Warmth helps me with almost every pain. Presumeably because with chronic pain it helps to increase blood flow to heal.
I find the "reverse pitcher" to be a far more natural position than the "pouring the pitcher" position. The shoulder feels much more comfortable. Honestly sometimes we do weird things to our joints in the name of gains. So thanks Jeff, for the tip. I saw it almost two years back and never regretted making the change.
as you said at the beginning, it can come from below or above. I think for people who lift the wrist is the usual culprit, either from pullups or bench press or both. In pullups people try to assist subconciously with wrist flexion and bodyweight is far to much load for wrist flexors. In bench people have the barbell too high in the palms so they are constantly resisting against wrist extension (wraps can be used to mitigate this, or better grip placement). Also there could be other exercises with too much wrist involvement, but these are the main 2 and if you understand them, you can correct the others with the same principles. I think if these 2 problems are taken care of and the pain doesnt go away, then I would start looking higher up.
I've wondered if my tennis elbow has to do with my bench grip and straight lateral raise issues posed in the video. Going to try both Jeff's and your recommendations. Thanks for posting.
In my case it had a lot to do with lateral raises and inverted body rows. When doing body rows I started to fill the pain in the top part, where the chest almost touched the bar.
I definitely feel like it's coming from pullups, as you said. Any tips?
@@F--B Some say use thumbless grip, if you cant pronate your wrist, you cant recruit the forarm and overload the tendons there. Basically any trick that makes you latch onto the bar with your fingers only as hooks. Imagine the bar you do pullups from could spin very smoothly, you should try to pullup without turning the bar at all. Any twisting force applied to the bar is coming from the forearm, which is not equipped to move your bodyweight in an arc around the bar. Try to just go up and down in a straight line. Hope this helps-
@@dessertstorm7476 Great tips, I'll try this when I'm next at the gym, many thanks.
Interesting. Mine flared up badly after a single session of kettlebell swings. The only exercises that seemed to improve the condition so far were deadlifts, bench press and angled bar pull ups. I was actually looking forward to this video as I took a day off after doing the swings - it got that bad, and now I learned that the swings were meant to help it... Be careful and perhaps try it with lower weights than you would normally do your kettlebell swings.
Man, my elbow has been KILLING me for about 6 months. I added three sets of the kettle bell and it literally already was starting to feel better in a few hours. Adding this will help my workouts tremendously as it was severally holding me back. MUCH appreciated!
Holy crap!used my kettle bell for all of 5 minutes and already I feel a huge tension in my elbow area has been eased off. Definitely going to continue this exercise. Thanks for another good one Jeff
I have hard this problem tennis elbow for about five years, never received INFORMATION like yours. I worked on it while you were demonstrating. Thank you
Ive had it for 9 months and getting worried a need surgery as nothing has worked. Have you seen improvement?
I’m suffering from this badly at the moment and felt like giving up on training as I just couldn’t shake it. This has come at just the right time for me. Thanks for your work! I’m going to my weights and doing these now. I’ll let you know how it goes.
Phil how did it go?
@@manteufel1964 Well, it’s going really well. Thanks for asking.
I really had to adjust mentally and reduce the weight until I was only getting g a 2 out of 10 pain level. It’s not 100% healed yet, but I’m back lifting all sorts of weights, but focusing on strengthening ligaments and tendons. So light weights with higher reps but feeling Sooo much better for it. Another two months and hopefully I’ll be back into full weight pull-ups. Cheers!
@@philk9357 how u feeling now?
how are you feeling now does it still hurt do you need to keep doing the swings to subside the elbow pain?
Hey, it seems fine overall, probably something that I need to monitor and manage. I just add them in to my workout program occasionally - depending on how much forearms are being worked. I’m sure I could injure them if I set out to, but I try and warm up properly and be sensible with what I do.
Great video, been suffering for weeks with tennis elbow without knowing the cause and wondering what exercises to stop doing. Looking forward to incorporating some kettlebell swings tomorrow and hopefully finding them as helpful as everyone else seems to have.
Did it work?
where would we all be without Jeff
A comfy chair, in a hospital or a grave :)
Incredible!
One set of 50 swings with a 10 kg dumbbell and 4 months of pain almost vanished!
Can’t thank you enough Jeff 👍🏽💪🏼
Was very very sceptical about this, been having physio on my elbow for 2 months and thought this cant be that simple.....well I'm wrong, done this exercise last night and this morning, pain in my left elbow is gone and my right elbow is just a bit stiff, i will be introducing this twice a day into my routine, absolutely brilliant
Whats the weight of kettlebell you started with? Thanks!
How are you now?
I needed this! My right arm is so weak from this pain and not proportioned to the left
Can you talk about how to fix golfer's elbow? I was just diagnosed with that yesterday.
Same here. Already out for more than a month.
Stacking 40lb boxes from the production belt onto pallets 5 days a week and 8 hours a day at any poultry plant will cause golfers elbow. It is faster paced compared to loading trailers for Ups or FedEx. Osteo Biflex aka Glucosamine Chondroitin at walmart brought relief. I do not think it has any downside. Tommy Copper did not help. Pretty much most days after working the previous day stacking boxes causes the whole elbow to be in a slightly inflamed state and the hands are cramped to where they have to be forced open. I guess it is really a mild form of arthrits. No major pain but it gets old every morning and the weekends barely give enough time to recover.
@@gdubya83 your occupation is killing your gains
@@mariodevreker5306 same. I've already taken 2 months away from the gym and it's not getting better.
Yes a video for this please
How is it possible that when I have a certain pain going on, a video literally releases the next day on how to fix it lol
I’ve been dealing with this for about 6 months. It’s brutal. Completely flatlined my workout routine. I’m about to start kettlebell day 1.
God bless you my friend, I was able to play 2 hours of tennis today, no pain and no problems !
I've found that club swinging has helped my pain quite a bit. Similar motion to kb swings, but a bit easy to change and add more angles for the swing.
I love Jeff and the channel (he solved a serious back issue of mine) BUT I am skeptical of this treatment tbh. After trying many things over the past 6 months of of TE I just think this is gonna aggravate the issue more - I could be wrong though! Anybody tried it??
Tried this yesterday and mine feels much worse today than the past few weeks
@@kesinzimmerman a tight and painful muscle is going to get tighter from workout stress before it can build and become longer through recovery and stretching. A mistake I used to make was thinking “this is supposed to help, why is it not working and making it more painful” I learned to stay with an exercise for a month or two before judging whether they work or not. 1st workout is bound to make it hurt more because it’s going to shrink during flexion
I got it from going straight to heavy curls without a warm up, the pain was excruciating even lifting really really light. With physio it will heal over time but i still feel it slightly when doing curls
I had one from curls as well. The pain was severe but did not occur during the exercise but a bit after. Could not curl or straighten my arm and the pain was severe. In my case it went off on its own after a couple of days.
Call an Ortho doctor and check out the Tenex procedure. That one healed up my issue 100%.
Yeah i got from heavy alternating curls
I got mine from barbell curls. Not sure what it is about the straight bar but when I use dumbells its less problematic for my tennis elbow.
I switched to hammer curls and it's been way better for my elbow. Also got one of those grip exercise hand things you squeeze, along with a rubber hand ball you squeeze. Using those before my workout is been extremely helpful. I also had noticed taking my warmup from 5 mins to 10 mins makes all exercises a bit more less stressful for me. Good luck!
Don't have kettlebells but tried with dumbell. Almost instantaneous relief. Thank you Jeff.
What weight dumbell? How many swings? How long? How often?
@Jonathan-L I have been using a 40lb dumbell. 2-3× 50-75 reps per arm or until my grip, quads and glutes can't take anymore. I do like what it's doing for my glutes
And daily
I've had this elbow problem for weeks and I'm A golfer. I've been doing the massage, ice, the band, the wrist band, ibuprofen 800. I also install wall coverings occasionally as I'm more or less retired. I just tried your exercises and I can immediately feel some relief. I'm confident that this is going to work. Thank you!
Hey! Would you say it has shown some improvement for you? I’ve been doing the two arm beginning method with very light weight for a week or two now, and I like to think it has helped a small bit but nothing major like others here are saying. Curious how you are feeling after a few months?
@@Salmonella4Skin I'm good, arnica gel works well
What if just have pain in my elbow? Mainly when doing tricep exercises
I always have pain when doing overhead tricep exercises
Try not straightening out your elbows. Keep them slightly bent.. Jedus christ is the way
@@leecarterreppinjesuschrist7686 who is jedus?
What's it called when the pain is on the direct other side of the elbow? I used to have that pain when throwing Javelin in high school, and now it only acts up[ after throwing a football for extended periods of time
Ulnar tunnel syndrome
Golfer's elbow
When it’s on the inside of the elbow it’s called golfers elbow, I had the same thing Jeff has a video on how to fix it and it worked wonders for me
th-cam.com/video/7kTNk3qEuLM/w-d-xo.html
@@DeanTubongbanua can you link me which one please
@@user-ju7bc8lh1t th-cam.com/video/7kTNk3qEuLM/w-d-xo.html
I accidentally figured out a way to cure this problem for myself. I was dealing with this for weeks and it was to the point where it hurt to pick up almost anything, even taking the lid off of anything hurt. I figured I would start skipping rope for a while just to get some form of exercise in while resting. Long story short I wanted to increase the intensity of skipping rope so I had a 10 foot 2 1/4 inch thick piece of rope and folded both ends to make really thick handles and started skipping rope with that and I noticed after a week of doing this the pain in my elbow dramatically decreased. After about a month the pain was completely gone and I could do any exercise pain free. An added bonus was my grip strength increased significantly as well.
What is skipping rope?
@@savagery4092 jumping rope
Can you please explain it a bit better ? I kinda dont get what ya mean
@@MrMonsterGuy99 I had a 10 foot piece of rope that was 2 1/4 inches thick so I folded each end of the rope and wrapped them to create thick grips on each end. I then used a strong tape to strengthen the middle of the rope and prevent wear as the rope would probably start ripping east constantly hitting the concrete repeatedly. I would say the rope weighs somewhere around three pounds after modification with the tape and wraps I used.
Wait you mean if u jump on rope it will fix your tennis elbow or?
I have used your exercises in the past for sciatic amazing well I have the tennis elbow excruciating and I've done all the hoopla Motrin ice PT tonight I did the dumbbell swing immediate results amazing you're amazing thank you very much
It’s amazing, the pain is gone for just a few swings. Thank you so much for this helpful video
I started having elbow pain a couple years ago from lateral raises. I’ve had two steroid injections in each elbow. Even with those they are still hyper sore to the touch. I aggravated the one so bad yesterday that it swelled up and looked like I had a tennis ball on my tennis elbow. I found your video today. Started the kettle bells today. It already feels better. I’m gonna keep doing it and see if this is the way out of this. Appreciate your video and all the comments.
How is the pain now?
@@atharvajoshi9252 still there. Haven’t done the exercise as much as I would like. Swellings gone
did it help you?
What about a pain deeper inside when supinating? Especially extended forearm supination.
If u find out pls message me
Same problem here.
Same, been out of action with I believe somewhat interconnected should/elbow/wrist injury for a couple of months
Maybe you have posterior tricep impingement syndrome you can try to let your arm hang down and let the gravity do its work if you have some clicking then it can work if not try it or you can do thing that jeff suggest or both .and stop overloading and do some strech work good luck
Golf elbow
Thanks Jeff! What an encouraging and helpful video. I'll incorporate kettlebell swings to my routine to see if I can exercise with the elbow pain and hopefully strengthen my elbow and the other muscles connected to it
How do you feel right now
@@chaszeren7282 much better now thanks. I’ve changed jobs and that has helped too.
I needed this desperately, both my elbows have started killing me. Thank you
sometimes Jeff is like my personal sports doctor, because over the years as I have developed different pains and soreness from my many years of exercising, I can always count on him to either show me something I don’t know which may help or remind me of something that I have forgotten.
Thanks! This worked great for me. By incorporating chest laterals and the kettle bell thing I have been able to continue and progress despite injury. I'm convinced it had aided a speedy recovery.
Hard to get rid of this. I recommend a lacrosse ball. You can get them for about 8 bucks. Works wonders.
Thanks, Jeff. I strained tendons around my elbow joint a month or so ago from poor 'jerking' form doing tricep kickbacks. I will definitely add these two recommended exercises into my (recovery) routine.
How do you feel right now, cuz i got the same problem
@@chaszeren7282 It's all cleared up now. It will take time to recover fully. I also found good advice from "Bob & Brad'. (www.youtube.com/@BobBrad)
@@by_antony thank you so much
Bro I started using cable triceps kickbacks and cable triceps extensions to my program and in just couple weeks I started to have this problem. Is your condition fully healed? Which exercises did you perform?
@@kaanercan1774 Dude, I am now 53 (51 at the time) and had to take it easy on tricep extension exercises for 3-6 months, focusing on other muscle groups. The injury to the tendon is OK now, and I have been back to 'normal' tricep ext exercises in my routine for over a year now. I've had shoulder impingements due to poor form Point to note, form is so important.
I tried this and my raging tennis elbow was literally healed overnight. I thought I had seriously injured my elbow. It started after my shoulder workout and I first felt the excruciating pain after doing lateral raises. I was wearing a compression sleeve, icing, taking Aleve for inflammation and was considering a Cortisone shot from my doctor as I've done in the past. I'm doing the kettle bell therapy you described here so no more need for simply masking the symptoms. Thanks Jeff!
I've had tennis elbow several times from day to day chores.
This time I got it in the gym doing exactly the exercise you demonstrated.
Thank you so much for this remedy, it's kept me going to the gym, not fully recovered yet but it's really helping.
Would you say it has helped in the long term? Been suffering with this for about a year and I’m very hopeful that this is the fix after seeing how much praise is in the comments!