Seven things you can do right now to help eliminate elbow pain from tennis elbow (aka lateral epicondylitis). Stretches and exercises demonstrated by a physical therapist to help you decrease elbow pain and return to doing the things you love.
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PRODUCTS MENTIONED IN THIS VIDEO
➡️ ICE PACK BRACE: https://amzn.to/2OSMVcp
➡️ LIGHT DUMBBELL SET: https://amzn.to/2Lrx5Ud
➡️ RESISTANCE LOOPS: https://amzn.to/2RiyXlU
➡️ GRIP STRENGTHENING DEVICE: https://amzn.to/2RmAlDX
➡️ THERAPUTTY: https://amzn.to/385S5JM
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OTHER VIDEOS YOU MAY FIND USEFUL
✅ BEST EXERCISES FOR CARPAL TUNNEL SYNDROME: https://youtu.be/m_YP7ofbQM0
✅ BEST EXERCISES FOR SHOULDER STABILITY: https://youtu.be/s4wUKmr2xtA
✅ HOME EXERCISES FOR WRIST PAIN: https://youtu.be/74eHCazxWXI
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WHAT IS LATERAL EPICONDYLITIS OR TENNIS ELBOW?
Lateral elbow pain (lateral epicondylitis or “tennis elbow”) is a common overuse injury that occurs in the arm. Ironically, I don’t see many people who actually developed the problem playing tennis! Typically any hobby or profession where lots of hand and arm use takes place (weightlifting, plumbers, carpenters, mechanics, etc) is the culprit.
All the muscles that extend your wrist and forearm actually originate on the outside part of your elbow. With overtraining or overuse these muscles can become fatigued and actually damage the tendon that attaches them to the outside of your elbow.
This “over-pulling” from these muscles can cause inflammation and even damage to the tendon that ties these muscles into the outside of your arm.
MODALITIES TO TREAT TENNIS ELBOW PAIN (3:00)
The first thing you should do when treating this problem is try to get inflammation under control. Anti-inflammatory measures include resting your elbow (NOT doing activities that aggravate it), ice (15 minutes, 2-3 times daily), compression, and anti-inflammatory medication.
These should be performed daily until pain subsides.
STRETCHES FOR TENNIS ELBOW
Stretching is another crucial component to help alleviate tension and pain in your elbow and forearm. Stretching should be performed daily in a range that causes a stretching sensation but not pain. The best stretches for lateral elbow pain include:
1. Wrist Extensor Stretch (5:00): Great at alleviating tension in the wrist extensors.
2. Wrist Flexor Stretch (5:41): Oftentimes when your wrist and finger flexors are too tight (common from gripping), they can pull on your wrist extensors and cause this lateral elbow pain. It’s important to stretch them out as well.
3. Lateral Epicondylitis Stretch (6:03): My personal favorite stretch for this condition as it adds forearm pronation to wrist flexion to enhance the stretch even further.
STRENGTHENING EXERCISES FOR TENNIS ELBOW
4. Active Range Of Motion (6:50): Gently move your wrist up and down against gravity resistance in a pain-free range. If this does elicit pain in your elbow you may need to just perform the modalities and stretches for another week or two.
5. Wrist Extensor Eccentrics (7:59): Eccentrics have been proven to be the best way to promote healing in a tendon. This can be performed with a dumbbell or resistance bands/loops.
6. Resisted Wrist Extension (9:48): The final step is to take your wrist joints and forearm musculature through full resisted extension – both pulling up and lowering down.
ONE MORE THOUGHT (10:32)
Typically elbow pain is a manifestation of some deficiency (lack of mobility or lack of strength) in your wrist or shoulder joint. In order to maximally treat your elbow with the best outcomes possible you should also address any deficiency in your shoulder and/or wrist as well.
There you have them! My best tips, advice, stretches and exercises to help alleviate your elbow pain and help you to feel better.
I hope you enjoyed this video and it helped alleviate some of your pain. If you did enjoy it please leave me a “THUMBS UP” like on the video above.
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Have you had this elbow pain before? It's AWFUL! I would say stretch #3 and exercise #5 are my two favorites as they helped my elbow the most. Which are your favorites? Thanks so much for watching!
Best stretches ive done so far helped me out alot thanks
I have this pain 🥺🥺😣 it hurts
I’ve been trying to do that first stretch you showed but I can’t extend my elbow 😞
Both elbows are inflamed. I am a side sleeper and I crook my elbows. My job requires the use of a mouse and typing. Thanks for the info.
You're extremely correct….
I got the pain from a reverse curl 😭
Where is the link for the arm band
Hi Jared. I had olecranon reduction surgery back in 2019 due to a fall. Worked well but my arm is weak…can I use these exercises to strengthen ?
Last July 24 I experience during my backhand smash in the badminton game. My right elbow affected I think it is my lateral epicondyle.
Hello, your videos are great but I'm a deep tissue therapist who uses elbows all day any advice when u only got for a couple minutes between massages, I don't have weights or time to sit down massages to do this.
This is amazing! Thank you so much! Very helpful! And the balls bit is hilarious! 🙏🏽🙏🏽🙏🏽
I got it from working in the bush using a chainsaw for 6 hrs a day. On the arm that pulls the trigger.
Is it possible that bad “fly casting could cause elbow pain
Is difficulty bending the elbow beyond 90 degrees also a symptom of tennis elbow?
An excellent, clear, very helpful video which was easy to understand.
Thank you very much.
I made notes & will do your exercises.
Best video on this issue I’ve seen so far. Thanks a million!
Awesome video…these exercises were a big help. My elbow feels better already…just SUBBED!!! 👍👍👍
Thank you so much for your advice
Bro ! You act like we have all this time to just stretch all day. We to busy with work and everyday life man
Thank you for educating me on these exercises. They helped me as I watched the video and performed the exercises.