10 Best Tennis Elbow Exercises & Stretches – Ask Doctor Jo
Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video shows you my favorite stretches & exercises for tennis elbow. Buy a printable worksheet with the Tennis Elbow treatments in this video here: https://www.askdoctorjo.com/purchase-tennis-elbow-exercises-stretches-worksheet
To start off, soft tissue mobilization (STM) can be very beneficial for tennis elbow. This is not rubbing the area, but you are actually mobilizing or moving the tissue around to help break up adhesions and scar tissue.
Next stretching the inside and outside of the elbow helps. Wrist extensor stretches and wrist flexor stretches will help loosen up the area. Stretches in general can be done with a 30 second hold, 3 times.
Then working on AROM and strengthening for wrist extension, radial/ulnar deviation, and pronation/supination will help decrease the inflammation and improve motion.
Finally a towel twist is a great way to strengthen the muscles as well.
Related Videos:
Tennis Elbow Stretches & Exercises:
https://www.youtube.com/watch?v=uFNhlBR-Ae0&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5&index=5
Tennis Elbow & Golfer's Elbow Pain Stretches:
https://www.youtube.com/watch?v=DzGxrhY-ffs&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5&index=6
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
SUPPORT Dr. Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo
===========================================
10 Best Tennis Elbow Exercises & Stretches:
https://www.youtube.com/watch?v=BXAzcjxIHMg
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video shows you my favorite stretches & exercises for tennis elbow. Buy a printable worksheet with the Tennis Elbow treatments in this video here: https://www.askdoctorjo.com/purchase-tennis-elbow-exercises-stretches-worksheet
To start off, soft tissue mobilization (STM) can be very beneficial for tennis elbow. This is not rubbing the area, but you are actually mobilizing or moving the tissue around to help break up adhesions and scar tissue.
Next stretching the inside and outside of the elbow helps. Wrist extensor stretches and wrist flexor stretches will help loosen up the area. Stretches in general can be done with a 30 second hold, 3 times.
Then working on AROM and strengthening for wrist extension, radial/ulnar deviation, and pronation/supination will help decrease the inflammation and improve motion.
Finally a towel twist is a great way to strengthen the muscles as well.
Related Videos:
Tennis Elbow Stretches & Exercises:
https://www.youtube.com/watch?v=uFNhlBR-Ae0&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5&index=5
Tennis Elbow & Golfer’s Elbow Pain Stretches:
https://www.youtube.com/watch?v=DzGxrhY-ffs&list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5&index=6
===========================================
Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
SUPPORT Dr. Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo
===========================================
10 Best Tennis Elbow Exercises & Stretches:
https://www.youtube.com/watch?v=BXAzcjxIHMg
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Buy my printable worksheet with these Tennis Elbow treatments at: https://www.askdoctorjo.com/purchase-tennis-elbow-exercises-stretches-worksheet
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I have elbow pain for 1 year i am fast bowler first i am doing fastest bowlling but in the reasonof pain i am losing my speed day by day and i am losing my hope because in every over i will giving 20 to 30 rins because i am not ablee to do best bowlling because elbow pain pray for me 😭😭😭😭
Hi Dr Jo, one thing I've always wondered when trying to recover from this injury is how much tension/squeeze should you be using with these exercises? Should you just let the weight do the work or should you be squeezing/tensing your arm when doing them to engage the muscles?
Thank you for the breadth of exercises and I like that you showed to start off with lighter weights/soup cans. Fingers crossed on a speedy recovery with the help of these exercises.
I got tennis elbow on both side its really difficult to get work done but trying your exercise and i hope to get it fixed pls also suggest how not to get in this situation in future i hate when i cant get my work done on time
Are you supposed to shake and hear clicking noises while doing these?
Thank you Dr. Jo, Really appreciate you and your knowledge and your willingness to share. Blessings!!!
What a wonderful and easy to follow instructional video! You made it very entertaining with your pleasant personality, and of course, your pup! 🙂 Thank you for sharing this!
Just tried this first time and will see how i get on..how many reps?
Thank you for this, I got tennis elbow from working at my desk using the trackball, so I can’t just stop working! So I really needed this! 👏💪👍
i suffer in my arm . i did the exercise time 3:05 . wow it was a very quick Heal ✔
Thank You So Much . ¯_(ツ)_/¯ ¯_(◔‿◔)_/¯ ¯_(◠‿◠)_/¯ Thanks
Nice, but how many reps and how many sets and how often should you do it???
Hey Jo. I fell off my skateboard many years ago at high speed and landed on my palms. I think I injured one of the radial ligaments, because I feel a click there when I pronate. Several months ago I fell off my bike and re-injured it. Everything functions, but sometimes (not always) after doing a set of pull-ups it swells up so I have limited flexion for 2-3 days and can't or almost can't touch my hand to its shoulder. Do you think any of these exercises would help, or do you have any other videos with exercises which might help me rebuild stability of that joint? Thank you!
Hi Doctor Jo,I have several issues with my spine including annular tear. Currently I am stuck in pain with bilateral tennis elbow. I chanced upon your video and now i have no words to thank you enough.Peace and Joy to you and viewers. From India.
Of course subscribed
Thank you for this video! I believe I have tennis elbow, but this helped with the pain!
Hi doctor..do I need to buy any forearm streching exerciser to be relieved of tennis elbow pain.
Thanks Dr Jo,
I’m a Landscape Gardener and have developed tennis elbow from using blowers, brush cutters & hedge trimmers all day everyday. These exercises have helped me so much. All the best from Australia
Thank you Dr. Jo, watching this video alone already relieved my elbow pain quite a bit but I will do the exercises for sure. It was a lot of pain I had.
How many repeats shall I do for each and how often?
How often should these be done with tennis elbow ???