Thank you for posting this video. I am 61 and have been participating in a strength training class for about the past 4 months. Prior to that I did some strength training combined with HIIT for years. Over about the past 4-5 weeks I've developed pain on the inside of my left elbow and inside of the forearm. I have alway had muscular arms and forearms so working these muscles is nothing new. I had to discontinue the classes due to the painful irritation. It got so bad it was making sleep difficult. Occasionally my pinky and ring finger would go completely numb while I was sleeping. I just got home from a shoulder, arm & hand specialist. He said I have golfers elbow and recommended a nerve study. He also offered a cortisone shot to give me some relief which I gladly accepted. These exercises do seem counterintuitive since the strength training is what caused the problem in the first place but I am willing to try!
Sorry to hear that you have developed this pain. While it does seem counterintuitive to do these movements, we have quite a bit of research showing that when a tendon is loaded specifically with resistance exercises, it will desensitize and heal. The key is to figure out the correct exercise dosage for your situation. You may also want to try the exercises in my ulnar nerve video, since you are getting symptoms in your pinky and ring fingers. Here is a link to that video. th-cam.com/video/rvrtapqpuPw/w-d-xo.htmlsi=DwiBYA_g6xOG2XBk
@@RehabScience Thank You! I'll check it out! I originally thought I had cubital tunnel syndrome due to the symptoms. Perhaps the nerve survey will determine that?
These have been helping immediately, thank you! I got it from play cymbals and I’m not used to the weight and my technique is still lacking. Unfortunately I will have to go tomorrow to use them again :( I’ll try to take it easy
Great advice, thanks man 😢, I’ve had pain for a few years now, can’t lift too much weight on the right golfers elbow. I’m gonna try keep these exercises up, cheers mate
Thank you for sharing on TH-cam. I just injury left tennis elbow and right golf elbow. I got it injure while training bowling. Now I perform badly due to pain.
Thank you! I have this sort of pain exactly where you describe, but it is mostly related to my ring finger. Should I do this exercises anyway or should I add some exercise only for that specific finger?
I just got this, and its the same for me aswell! I couldn´t help but notice your name, I play guitar aswell and I´m terrified of the thought of having to deal with this on a longterm basis. How has the recovery process been for you, and any advice? Thanks in advance 🙏🏻
Hi, the recovery is really good. has gone from not being able to hold the guitar to pretty much fully recovered. But I've lost strength in my arm in general because I haven't been able to train fully in strength exercises. But like I said, in the beginning when I got the injury I was worried that I was done playing. But now I even think I play better. It took about 8-9 months to recover. Just keep up with the exercise, and never give up💪🏼
@@Rageguitar Thank you so much! 🙏🏻8-9 months, wow, thats rough to hear.. but at the same time - fantastic that you´re almost fully recovered! 🔥🎶 Does that mean you can now play intense sessions for hours without issues? & Sorry to hear about the strength exercises, but that too is going in the right direction or? I´m still in the acute phase, and despite living incredibly healthy and taking it easy - (0 guitar playing for a week++ and no gym) this is really taking time. I´ve heard that only resting will not help you longterm, but I also heard that you should be at the point where you´re pain free doing daily things like typing (..I can even still feel it a little bit right now as I´m writing this - doesn´t help that I work in IT and going back to that constantly next week..) *before you start these exercises, so I am yet to try them, just preparing and trying to learn as much as I can about this for a speedy recovery. How long did you wait? Apologies for pouring my brain out lol, not going to lie this has been freaking me out big time.
Yes, I can play for several hours, even fast solos. I did as you describe, rested completely for 2-3 weeks, it didn't help. As soon as I started with the exercises, I got better, then it went a little in periods, up and down but all the time small improvements. I also continued to play, as part of the recovery, playing for a few seconds and then stretching, how much depending how it felt. You get to feel yourself out there. I also got advice from another physiotherapist, I needed to train the back of the shoulders and stretch the triceps. Hope it goes well for you, just write again if you need more info from me.
@@Rageguitar Thanks a million once again! Update: things are slowly but surely heading in the right direction 😁 I can, and have started to play guitar with lighter strings and lower tension (tuned down like crazy) now, and the sessions are longer and longer without pain. (Did you temporarily switch to thinner strings aswell - or perhaps switch permanently? I swear by .10s on all my electrics, but have gone down to 8s on my Strat for now lol.) I keep going until it starts feeling painful or slightly before (when I can tell my fretting hand needs a break - BOTH my arms are affected btw 😵💫) and I think it definately helps with recovery, - working my way back up, as opposed to just doing nothing. Any input here? Did you apply the mild pain approach he suggested in the exercises with the guitar aswell, or do/did you put it down the moment it starts to hurt like I do? Ofcourse I´m not shredding or anything again and I don´t touch my acoustic guitars with .12s for now, but it seems like there´s hope this might not take too long. That said, I´ve been off work for about 3 weeks now, which was definately necessary - hopefully getting back to it won´t harm the healing process too much. I haven´t tried to work out again though, but I have slowly starting doing these exercises now 👌Hoping I can start working my arms etc again in not too long 💪🏻 Merry Christmas & happy new year when that time comes btw!
I recently had a golfers elbow flare up from years ago - do I need to wait for any period resting (like 48-72 hours) before I incorporate these, or can I start straight away? Very impressive video and I have learnt reading your responses to other people.
theese are forearm flexor and extensor exercises, wich would imply that they are weak and by training them, the pain would fix the pain. but i have golfer's elbow on my right arm and i actually do specific forearm workout 1 time per week at the gym. i started doing theese exercises before the pain... but golfer's elbow pain developed while still doing theese exercises.
No, utilizing strengthening exercises does not imply that the muscles are weak. We have specific research showing that tendons respond best to gradual loading through resistance training. It’s not about them being weak, but rather improving their capacity and desensitizing the tendon.
For tendon issues like this, we recommend performing the exercises every day unless it causes your pain to flare up. In that case, then I would suggest performing the exercises every other day.
@@RehabScience Hi. I am a beginner golfer and after 3 months of playing I developed golfer's elbow. If I do the exercises every day when do you think I should be able to play again? Thank you, Sara
I got my golfers elbow by doing pull ups or more precisley chin ups, it fells like fire burning sensation. I stopped exercises for few month, pain almost gone then i tried again pull ups with more cautious and pain returned to some degree again...Do not know what to do, i really like doing pull ups.
I think pull ups and chin ups are the reason for my golfer's elbow too. I plan to try the exercises in this video. And I'll buy an elbow compression sleeve for when I exercise. As for pullups and chin ups, I think I'll just do isometric pullups: try to stay in the weakest position of the pullup for as long as possible. -I hope this will work for me. We'll see!
@@markmcla I cannot do Chin ups and Neutral grip, burning pain is still there, but recently i started Pull ups and even though i couldn't get even 1 when i started , now after short period of time miraculously i can do 5 clean ones at once, and i'm doing it in aprox 5 series per day. Golfers elbow pain is non existant so i'm focusing only on pull ups and push ups as my main exercises. I'm not an expert , but i believe it is best to not take risks and maybe search a medical professional advice in this regard , i'm planning to that in near future.
For pull-ups, try using a strap that goes around your wrist as well as the bar like for deadlifting. That'll take tension off the tenon. Also, the reason it hurts is because scar tissue builds up, so it's important to work the tendon daily with very, very light effort to continually keep it flexible. Otherwise, you could heal for 6 months and as soon as you go to use the tenant, it's so rigid and immediately begins to break up. I hate all tendonitis with such a passion. It's like it heals 1% as fast as a damn muscle.
Same here. Both of those exercises wreck the tendon that wraps around the elbow on both arms. Have to skip them. Still have elbow issues related to other exercises - but much less so when avoiding pull/chin ups.
Can there be a 'typical' length of time that golfer's elbow lasts? I've been having on/off pain for about 3 months now (at least). I am currently seeing a physio and have been given exercises similar to those advised in this video - so I'm hoping that incorporating them all into my regular training will help me move on and away from this pain. It's ill-affecting my typical 4-5 times a week training plan, and is becoming increasingly frustrating and restrictive. Thanks!
@@luisalonzo3832 yes, it has gotten better. I think time obviously does allow things to heal, but I did a few exercises to help. I did some forearm related exercises - so with a fairly light dumbbell, hanging half my arm over a bench, I let the dumbbell roll down my fingers until the final moment, and then rolled it back up to clench my grip around it. Else, a couple of back related exercises - on my side (on the floor or a bench), kept my elbow at my side as a pivot, and slowly raised a dumbbell from the body into the air, controlling the movement and keeping the elbow tucked against my body, and similarly on an angled bench but keeping my arm near enough straight, dumbbell basically touching the floor and raising it into the sky above my body, controlling the movement. Hope you can visualise what I mean, and this helps.
If I have this and it's a bit painful when I play padel but I can manage it, ofc if will be more sore after padel, can I still play or better to take a break till it doesn't hurt?
would the wrist curls/extensions work well with the cables also? The DB curls and extensions hurt my wrists. Also will farmer walks and deadhangs be good for grip too?
This is actually a common mechanism. You probably don’t have to avoid pull-ups all together, but probably need to dial the volume back. In some cases, people do have to take a temporary break from pull/ups to allow the tendon to recover. It’s varies from person to person, so you will have to experiment with things. If you can do some pull ups and not flare up the elbow, then they it is fine to keep them. If you notice that any pull ups, keep your elbow aggravated, then you may need to take them out for a few weeks.
@@RehabScience howdy…I hope you don’t mind a follow up? I’ve read conflicting reports about doing push ups while dealing with golfers elbow. I have zero pain in my elbow while doing push-ups. Do you see any issue with doing them while I rehab?
Hey, just wondering if the link for the grip strengtheners you recommend was ever placed here. I don't see it in the description, but would like to pick up something you recommend.
One question everything I see from mayo clinic or just Google says avoid twisting but then I see some people doing that twist with the dumbells so I’m a little confused will twisting make it worse or not? Thanks
When done slowly and with control, the twisting movement will strengthen the pronator teres muscle, which attaches on the medial epicondyle and can help reduce golfer’s elbow related pain.
Yes, this type of pain is common and weightlifters. I would recommend modifying our temporarily eliminating any weightlifting movements that are irritating your pain and to focus on the movements in this video for a few weeks.
I would recommend performing them every day unless you experience muscle soreness or an increase in your normal pain. In that case, you could switch to every other day.
@@16Zeich I say do it only once a day. You just need the minimum daily Force to stretch out the tenant and break up scar tissue. Working the injury twice a day might lead to the equivalent of overtraining in the gym.
I think I have this condition, I have a couple of questions. 1 is this the cause of my left hand grip weakness and 2. If I can rep 3x15 on the wrist exercises should I increase the weight until I can only go as high as 8-12 reps across 3 sets?
This issue often causes grip weakness, so it may be the cause of your grip problem. If you can complete 3x15 easily and no more than mild pain, then I would increase the weight a bit.
You can start using these exercises, but I would make sure to also continue focusing on mobility exercises so that you can gain your elbow extension back.
Sir I have some questions...9 month earlier i had same golfers elbow...i took some rest then after taking 6 month rest i started my workout again...then i m doing upper body workout with 5kg weight then again triggered my golfers elbow ...then advise what to do plz🙏🏻..should I take some break or i can do workout along with ur golfers elbow exercise ..plz suggest me
Hey Dr. Walters, I am dealing with chronic tendonopathy of the FDS tendons of the elbow and fingers. Based on your clinical knowledge and experience, does the feeling of stiffness, soreness, and pain in the fingers go away when the tendonopathy is resolved with strictly progressive loading, or does one need to pursue additional chronic pain interventions to fully "reset" dysfunctional pain systems? I have also read that eccentric lengthening seems to be the gold standard of tendonopathy rehab. In addition to these 3 exercises, do you suggest adding eccentric finger curls with a weight to help rehab the FDS tendons of the finger? Lastly, I was curious about your thoughts on adding wrist extensor work to correct forearm imbalances that cause golfer's elbow. From my experience, bringing the wrist into extension even with a lighter weight places a lot of stress on the FDS tendon at the medial elbow which causes an increase in symptoms. Thank you for providing some of the best rehabilitation content on the internet!
Hello! Based on my experience and the research, yes, feelings of pain, stiffness and soreness will resolve when the tendon is allowed time to calm down and then is progressively loaded with appropriate resistance exercises. Isometrics and eccentrics have quite a bit of research support and often work well when the tissues are more irritable. As pain diminishes, we transition to heavy, slow, full range of motion contractions. I would definitely add finger curls based on the fact that your FDS is the primary area of involvement. Whether you do isometrics, eccentrics or full range contractions will depend on the severity of your current symptoms. It doesn't hurt to strengthen your wrist extensor muscles as well, but this isn't always necessary. If wrist extension aggravates your symptoms, you may want to wait on doing this until things have calmed down more. Usually, wrist extension curls don't affect the FDS tendon too much due to the fact that the fingers are in flexion when holding a dumbbell, which puts FDS in a relaxed position.
Honestly, I would encourage you to get my book and incorporate the exercises in the golfer’s elbow program and the rotator cuff programs. The programs are much more comprehensive and similar to what I would give you if you came to see me in physical therapy. Here is an Amazon link, if you want to learn more about my book. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/3UJpGjr
Sorry to hear you haven’t experienced any relief yet. More recent research has shown that many of these tendon pain issues can be quite resistant and often take up to a year to fully resolve. Try to stay positive positive and stick with it and I would bet that your pain will get better with more time.
sorry to bother you i'm still confused that why you don't let forearm from neutral position to pronation when you were training PT and thanks for you time!
You have to think about what the external force is acting to create on the body and what muscle would resist that force. Imagine going bicep curls. The weight of the dumbbell wants to create elbow extension (straighten the arm), so the elbow flexors (biceps and others) must work to overcome this force. In the exercise in this video, the weight of the dumbbell (due to gravity) wants to create forearm supination, so the pronators must contract to control this force (eccentric contraction) and overcome it (concentric contraction).
![Golfers Elbow [Causes Symptoms Treatment]](http://i.ytimg.com/vi/9Ajfmx7qXvE/mqdefault.jpg)
Excellent, clear , and concise instructions
Glad it was helpful!
Thank you for posting this video. I am 61 and have been participating in a strength training class for about the past 4 months. Prior to that I did some strength training combined with HIIT for years. Over about the past 4-5 weeks I've developed pain on the inside of my left elbow and inside of the forearm. I have alway had muscular arms and forearms so working these muscles is nothing new. I had to discontinue the classes due to the painful irritation. It got so bad it was making sleep difficult. Occasionally my pinky and ring finger would go completely numb while I was sleeping. I just got home from a shoulder, arm & hand specialist. He said I have golfers elbow and recommended a nerve study. He also offered a cortisone shot to give me some relief which I gladly accepted. These exercises do seem counterintuitive since the strength training is what caused the problem in the first place but I am willing to try!
Sorry to hear that you have developed this pain. While it does seem counterintuitive to do these movements, we have quite a bit of research showing that when a tendon is loaded specifically with resistance exercises, it will desensitize and heal. The key is to figure out the correct exercise dosage for your situation. You may also want to try the exercises in my ulnar nerve video, since you are getting symptoms in your pinky and ring fingers. Here is a link to that video. th-cam.com/video/rvrtapqpuPw/w-d-xo.htmlsi=DwiBYA_g6xOG2XBk
@@RehabScience Thank You! I'll check it out! I originally thought I had cubital tunnel syndrome due to the symptoms. Perhaps the nerve survey will determine that?
The nerve conduction study should be quite helpful. Best wishes with your recovery!@@tomacquilano1304
Quality content, thanks my guy
No problem 👍
These have been helping immediately, thank you! I got it from play cymbals and I’m not used to the weight and my technique is still lacking. Unfortunately I will have to go tomorrow to use them again :( I’ll try to take it easy
No problem! I’m glad the video was helpful.
Thank you so much. That's very helpful 🙂
Glad it was helpful!
Thank you👍🏼
You’re welcome 😊
Great advice, thanks man 😢, I’ve had pain for a few years now, can’t lift too much weight on the right golfers elbow. I’m gonna try keep these exercises up, cheers mate
No problem! I hope the exercises help you.
Thank you for sharing on TH-cam. I just injury left tennis elbow and right golf elbow. I got it injure while training bowling. Now I perform badly due to pain.
Bowling is how I aggravated mine the other day.
Thank you I'm gonna start doing them.
You’re welcome! I hope the exercises help you.
thank you
You’re welcome!
Thank you! I have this sort of pain exactly where you describe, but it is mostly related to my ring finger. Should I do this exercises anyway or should I add some exercise only for that specific finger?
I just got this, and its the same for me aswell! I couldn´t help but notice your name, I play guitar aswell and I´m terrified of the thought of having to deal with this on a longterm basis. How has the recovery process been for you, and any advice? Thanks in advance 🙏🏻
Hi, the recovery is really good. has gone from not being able to hold the guitar to pretty much fully recovered. But I've lost strength in my arm in general because I haven't been able to train fully in strength exercises. But like I said, in the beginning when I got the injury I was worried that I was done playing. But now I even think I play better. It took about 8-9 months to recover. Just keep up with the exercise, and never give up💪🏼
@@Rageguitar Thank you so much! 🙏🏻8-9 months, wow, thats rough to hear.. but at the same time - fantastic that you´re almost fully recovered! 🔥🎶
Does that mean you can now play intense sessions for hours without issues? & Sorry to hear about the strength exercises, but that too is going in the right direction or?
I´m still in the acute phase, and despite living incredibly healthy and taking it easy - (0 guitar playing for a week++ and no gym) this is really taking time.
I´ve heard that only resting will not help you longterm, but I also heard that you should be at the point where you´re pain free doing daily things like typing (..I can even still feel it a little bit right now as I´m writing this - doesn´t help that I work in IT and going back to that constantly next week..) *before you start these exercises, so I am yet to try them, just preparing and trying to learn as much as I can about this for a speedy recovery. How long did you wait?
Apologies for pouring my brain out lol, not going to lie this has been freaking me out big time.
Yes, I can play for several hours, even fast solos. I did as you describe, rested completely for 2-3 weeks, it didn't help. As soon as I started with the exercises, I got better, then it went a little in periods, up and down but all the time small improvements. I also continued to play, as part of the recovery, playing for a few seconds and then stretching, how much depending how it felt. You get to feel yourself out there. I also got advice from another physiotherapist, I needed to train the back of the shoulders and stretch the triceps. Hope it goes well for you, just write again if you need more info from me.
@@Rageguitar Thanks a million once again!
Update: things are slowly but surely heading in the right direction 😁
I can, and have started to play guitar with lighter strings and lower tension (tuned down like crazy) now, and the sessions are longer and longer without pain.
(Did you temporarily switch to thinner strings aswell - or perhaps switch permanently? I swear by .10s on all my electrics, but have gone down to 8s on my Strat for now lol.)
I keep going until it starts feeling painful or slightly before (when I can tell my fretting hand needs a break - BOTH my arms are affected btw 😵💫) and I think it definately helps with recovery, - working my way back up, as opposed to just doing nothing. Any input here? Did you apply the mild pain approach he suggested in the exercises with the guitar aswell, or do/did you put it down the moment it starts to hurt like I do?
Ofcourse I´m not shredding or anything again and I don´t touch my acoustic guitars with .12s for now, but it seems like there´s hope this might not take too long. That said, I´ve been off work for about 3 weeks now, which was definately necessary - hopefully getting back to it won´t harm the healing process too much.
I haven´t tried to work out again though, but I have slowly starting doing these exercises now 👌Hoping I can start working my arms etc again in not too long 💪🏻
Merry Christmas & happy new year when that time comes btw!
I recently had a golfers elbow flare up from years ago - do I need to wait for any period resting (like 48-72 hours) before I incorporate these, or can I start straight away? Very impressive video and I have learnt reading your responses to other people.
theese are forearm flexor and extensor exercises, wich would imply that they are weak and by training them, the pain would fix the pain. but i have golfer's elbow on my right arm and i actually do specific forearm workout 1 time per week at the gym. i started doing theese exercises before the pain... but golfer's elbow pain developed while still doing theese exercises.
No, utilizing strengthening exercises does not imply that the muscles are weak. We have specific research showing that tendons respond best to gradual loading through resistance training. It’s not about them being weak, but rather improving their capacity and desensitizing the tendon.
How many days we have to do this exercise to reduce pain completely
Is this to be done everyday or a few times a week like regular strength training???
For tendon issues like this, we recommend performing the exercises every day unless it causes your pain to flare up. In that case, then I would suggest performing the exercises every other day.
@@RehabScience Hi. I am a beginner golfer and after 3 months of playing I developed golfer's elbow. If I do the exercises every day when do you think I should be able to play again? Thank you, Sara
Where’s the link for the grip strengthener?
How many we have to do this exercise to reduce pain completely
I got my golfers elbow by doing pull ups or more precisley chin ups, it fells like fire burning sensation. I stopped exercises for few month, pain almost gone then i tried again pull ups with more cautious and pain returned to some degree again...Do not know what to do, i really like doing pull ups.
You probably have to work on your scapula for that pull up/chin up.
I think pull ups and chin ups are the reason for my golfer's elbow too. I plan to try the exercises in this video. And I'll buy an elbow compression sleeve for when I exercise. As for pullups and chin ups, I think I'll just do isometric pullups: try to stay in the weakest position of the pullup for as long as possible. -I hope this will work for me. We'll see!
@@markmcla I cannot do Chin ups and Neutral grip, burning pain is still there, but recently i started Pull ups and even though i couldn't get even 1 when i started , now after short period of time miraculously i can do 5 clean ones at once, and i'm doing it in aprox 5 series per day. Golfers elbow pain is non existant so i'm focusing only on pull ups and push ups as my main exercises.
I'm not an expert , but i believe it is best to not take risks and maybe search a medical professional advice in this regard , i'm planning to that in near future.
For pull-ups, try using a strap that goes around your wrist as well as the bar like for deadlifting. That'll take tension off the tenon. Also, the reason it hurts is because scar tissue builds up, so it's important to work the tendon daily with very, very light effort to continually keep it flexible. Otherwise, you could heal for 6 months and as soon as you go to use the tenant, it's so rigid and immediately begins to break up. I hate all tendonitis with such a passion. It's like it heals 1% as fast as a damn muscle.
Same here. Both of those exercises wreck the tendon that wraps around the elbow on both arms. Have to skip them. Still have elbow issues related to other exercises - but much less so when avoiding pull/chin ups.
Can there be a 'typical' length of time that golfer's elbow lasts? I've been having on/off pain for about 3 months now (at least). I am currently seeing a physio and have been given exercises similar to those advised in this video - so I'm hoping that incorporating them all into my regular training will help me move on and away from this pain. It's ill-affecting my typical 4-5 times a week training plan, and is becoming increasingly frustrating and restrictive. Thanks!
Has it gotten better? What exercises have you done?
@@luisalonzo3832 yes, it has gotten better. I think time obviously does allow things to heal, but I did a few exercises to help. I did some forearm related exercises - so with a fairly light dumbbell, hanging half my arm over a bench, I let the dumbbell roll down my fingers until the final moment, and then rolled it back up to clench my grip around it. Else, a couple of back related exercises - on my side (on the floor or a bench), kept my elbow at my side as a pivot, and slowly raised a dumbbell from the body into the air, controlling the movement and keeping the elbow tucked against my body, and similarly on an angled bench but keeping my arm near enough straight, dumbbell basically touching the floor and raising it into the sky above my body, controlling the movement. Hope you can visualise what I mean, and this helps.
If I have this and it's a bit painful when I play padel but I can manage it, ofc if will be more sore after padel, can I still play or better to take a break till it doesn't hurt?
would the wrist curls/extensions work well with the cables also? The DB curls and extensions hurt my wrists. Also will farmer walks and deadhangs be good for grip too?
Where is link for the grip strengthener? If no link what do you recommend?
One like this usually works well.
amzn.to/3T5CXUU
@@RehabScience Ty just bought it. Keep up great work.
Hello Sir, can I do these exercises for calcified elbow? Many thanks
Wheres the link for the tools you use?
Howdy! I got my golfer elbow from doing chin ups. While working on rehabbing, should I avoid chin/pull ups entirely? Thank you!
This is actually a common mechanism. You probably don’t have to avoid pull-ups all together, but probably need to dial the volume back. In some cases, people do have to take a temporary break from pull/ups to allow the tendon to recover. It’s varies from person to person, so you will have to experiment with things. If you can do some pull ups and not flare up the elbow, then they it is fine to keep them. If you notice that any pull ups, keep your elbow aggravated, then you may need to take them out for a few weeks.
@@RehabScience awesome! Thanks so much for the response!
@@RehabScience howdy…I hope you don’t mind a follow up? I’ve read conflicting reports about doing push ups while dealing with golfers elbow. I have zero pain in my elbow while doing push-ups. Do you see any issue with doing them while I rehab?
If push-ups don't cause your symptoms to flare-up, then I would say they are okay to keep in your training program.@@bretts2048
@@RehabScience thank you!
Hey, just wondering if the link for the grip strengtheners you recommend was ever placed here. I don't see it in the description, but would like to pick up something you recommend.
Sorry, I completely forgot to include the link. Here is a grip strengthening set that I like to use: amzn.to/41NvA8j
One question everything I see from mayo clinic or just Google says avoid twisting but then I see some people doing that twist with the dumbells so I’m a little confused will twisting make it worse or not? Thanks
When done slowly and with control, the twisting movement will strengthen the pronator teres muscle, which attaches on the medial epicondyle and can help reduce golfer’s elbow related pain.
What are the exercises for tennis elbow? My pain is toward the opposite side of my elbow.
Here is my tennis elbow video. th-cam.com/video/8ZTXWe81k8E/w-d-xo.htmlsi=9EoLYuMhtGijon59
Doc i got this from weight lifting, do these exercises help us as well?
Yes, this type of pain is common and weightlifters. I would recommend modifying our temporarily eliminating any weightlifting movements that are irritating your pain and to focus on the movements in this video for a few weeks.
Seems to have helped on the first try and I've had the golf elbow for a couple fo years now! How often should I do them?
I would recommend performing them every day unless you experience muscle soreness or an increase in your normal pain. In that case, you could switch to every other day.
@@RehabScience Thank you! Would doing it more than once a day be better?
@@16Zeich I say do it only once a day. You just need the minimum daily Force to stretch out the tenant and break up scar tissue. Working the injury twice a day might lead to the equivalent of overtraining in the gym.
I think I have this condition, I have a couple of questions. 1 is this the cause of my left hand grip weakness and 2. If I can rep 3x15 on the wrist exercises should I increase the weight until I can only go as high as 8-12 reps across 3 sets?
This issue often causes grip weakness, so it may be the cause of your grip problem. If you can complete 3x15 easily and no more than mild pain, then I would increase the weight a bit.
I can’t straighten my elbow, is it wise to do these exercises, or should I wait for my arm to be able to straighten?
You can start using these exercises, but I would make sure to also continue focusing on mobility exercises so that you can gain your elbow extension back.
Sir I have some questions...9 month earlier i had same golfers elbow...i took some rest then after taking 6 month rest i started my workout again...then i m doing upper body workout with 5kg weight then again triggered my golfers elbow ...then advise what to do plz🙏🏻..should I take some break or i can do workout along with ur golfers elbow exercise ..plz suggest me
Yes, it is important to incorporate these exercises. Rest alone will not fix these types of tendon issues.
Thank you , is what I needed!
Hey Dr. Walters, I am dealing with chronic tendonopathy of the FDS tendons of the elbow and fingers. Based on your clinical knowledge and experience, does the feeling of stiffness, soreness, and pain in the fingers go away when the tendonopathy is resolved with strictly progressive loading, or does one need to pursue additional chronic pain interventions to fully "reset" dysfunctional pain systems?
I have also read that eccentric lengthening seems to be the gold standard of tendonopathy rehab. In addition to these 3 exercises, do you suggest adding eccentric finger curls with a weight to help rehab the FDS tendons of the finger?
Lastly, I was curious about your thoughts on adding wrist extensor work to correct forearm imbalances that cause golfer's elbow. From my experience, bringing the wrist into extension even with a lighter weight places a lot of stress on the FDS tendon at the medial elbow which causes an increase in symptoms.
Thank you for providing some of the best rehabilitation content on the internet!
Hello! Based on my experience and the research, yes, feelings of pain, stiffness and soreness will resolve when the tendon is allowed time to calm down and then is progressively loaded with appropriate resistance exercises.
Isometrics and eccentrics have quite a bit of research support and often work well when the tissues are more irritable. As pain diminishes, we transition to heavy, slow, full range of motion contractions. I would definitely add finger curls based on the fact that your FDS is the primary area of involvement. Whether you do isometrics, eccentrics or full range contractions will depend on the severity of your current symptoms.
It doesn't hurt to strengthen your wrist extensor muscles as well, but this isn't always necessary. If wrist extension aggravates your symptoms, you may want to wait on doing this until things have calmed down more. Usually, wrist extension curls don't affect the FDS tendon too much due to the fact that the fingers are in flexion when holding a dumbbell, which puts FDS in a relaxed position.
What more can I do because I still feel pain. ( baseball pitcher)
Honestly, I would encourage you to get my book and incorporate the exercises in the golfer’s elbow program and the rotator cuff programs. The programs are much more comprehensive and similar to what I would give you if you came to see me in physical therapy. Here is an Amazon link, if you want to learn more about my book. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/3UJpGjr
I now have pain in my hand at the bottom of my hand right where my hand meets my wrist
Been doing these exercises for months and hasn’t changed anything 😭
Sorry to hear you haven’t experienced any relief yet. More recent research has shown that many of these tendon pain issues can be quite resistant and often take up to a year to fully resolve. Try to stay positive positive and stick with it and I would bet that your pain will get better with more time.
sorry to bother you
i'm still confused that why you don't let forearm from neutral position to pronation when you were training PT
and thanks for you time!
You have to think about what the external force is acting to create on the body and what muscle would resist that force. Imagine going bicep curls. The weight of the dumbbell wants to create elbow extension (straighten the arm), so the elbow flexors (biceps and others) must work to overcome this force. In the exercise in this video, the weight of the dumbbell (due to gravity) wants to create forearm supination, so the pronators must contract to control this force (eccentric contraction) and overcome it (concentric contraction).
@@RehabScience Appreciate!! I forgot the force of gravity.
Will this work for black guys too?
Haha, yes 👍