How to Treat Tennis Elbow with 3 Effective Exercises

How to Treat Tennis Elbow with 3 Effective Exercises

you know what’s up it’s coach E here from
precision movement and today we’re gonna talk about three exercises to do if
you’ve got tennis elbow or lateral epicondylitis tennis elbow is when you
have pain in this lateral epicondyle area of the elbow joint okay
this is the humerus the upper arm bone is the humerus the lateral aspect of
that bone is called the lateral epicondyle
now tennis elbow often occurs when you’re playing tennis because of all the
different forces and positions of the wrist and the elbow so if you’re
wondering if you do have tennis elbow make sure you check the video that’s
going to pop up here on YouTube to test if you’ve actually got the problem in
the first place okay but if you know you’ve got the problem then what do we
have to do okay so if it’s an acute problem you might want to rest let’s say
you’re playing tennis you’ve never felt before in the next day you’re like oh
that lateral epicondyle area hurts a little bit in that case you just want to
take some rests okay you want to ice it down chill out for 24-48 hours maybe 72
hours if it’s really intense but after that you should gradually get back to
your normal daily life and playing tennis okay but let’s say you’re in a
tournament a lot of five-set epic matches 7:6 tiebreaks all the time then
you’re gonna want to deal with it properly because you might get into
chronic pain if you’ve had it for four weeks or longer and chronic pain needs a
different treatment approach okay and what we’ve got to do is we’ve got to
bring blood flow to the area to restore tissue quality of the tendon we’ve got
to strengthen the muscles again because they’ve probably degenerated and
atrophied because when they’re sore all the time the body shuts them off and
stops using them so then they get weaker and then when you try to come back to
tennis or whatever sport you’re playing you’re gonna get injured and you’re
gonna get and you’re gonna feel pain a lot quicker than before okay so
we’ve got to do is roof also got to restore mobility to the wrist in the
elbow joint so I’m gonna share three exercises with you now the first is the
active wrist extension mobilization and I recommend this to anybody who’s got
pain in the elbows especially if that pain involves any kind of gripping so if
you’re a lifter overhead presses you got pain in the elbows I’ll do this exercise
will recommend this technique okay what it’s going to do is going to restore
strength balance and mobility to the wrist joint
so what you want to do is get in the four point position I’m going to start
with the left hand here we’re into the left hand sit back on your heels and
keeping the elbow completely locked out you’re going to extend the wrist okay
and flare the finger so flaring the fingers is extension and abduction of
the fingers okay you’re going to hold that position maintain the contraction
all through the muscles as you come forward and go into a passive
mobilization so that’s passive range right there and I come back and the
minute I can lift my fingers off that’s my active range of motion okay and
you’re going to do this maintain that contraction
mobilize a little bit in the passive not too aggressively and then try to lift
the fingers up off the floor as quickly as possible now you’re going to do
anywhere from four to six repetitions there okay the reason why we want to do
this actively instead of just passively instead of just getting on the floor and
then rocking over it okay and relaxing this is because when we do this we’re
building strength in that range of motion
okay we’re activating the muscles and we’re just going into a little bit of
passive to get a little bit of extra range but predominantly we’re working
active range of motion okay active range of motion I like to call it range of
control because that’s the range that you can actively control with your own
muscular effort okay it’s different than pulling it like this the problem with
that is if you’re doing too much static or passive stretching and your range of
motion increases but you’re not simultaneously increasing your range of
control you’ve got a deficit there where you have no active
strengths but you’ve got that flexibility so what happens is if you do
that you’ll just tighten up again you know neuromuscular system will just
tighten those muscles up again so it’ll be kind of like a waste of time by
stretching all the time and number two if you do have a big gap in between
range of motion and range of control that’s that gap is your injury risk
because that’s where you don’t have joint stability and that’s where you
don’t have muscular protection so you just got into ligaments and when
ligaments get injured it takes a long time to heal okay so that’s why we’re
doing the technique like we like I showed it to you here and this is from a
course that I have called upper limb control we’re gonna talk about that at
the end a little bit here now the next technique is an eccentric dumbbell wrist
extension so what this is going to do it’s going to bring a lot of blood flow
to the area because we’re working those extensor muscles but the eccentric is
going to ensure we can get full range of motion okay because we’re going to help
ourselves into the top the full range of motion and then it’s going to cause that
muscle damage that’s going to stimulate muscle growth hypertrophy it’s a
restoring strength and through that full range of control okay
so here’s how you do it support your forearm on a bench or a table, grab a light
dumbbell you might have to start at two pounds up to five pounds if you’ve got
this pain you help yourself get into full wrist extension okay and then you
lower it down really slowly take about four to five seconds six
seconds to lower it all the way down to full flexion okay you help yourself up
all the way hold it and then slowly lower it down okay so you’re going to do
three sets of 12 reps of that on the affected side and you’re gonna do that
on a daily basis now you might feel pain when you do this but if you’ve got the
chronic version of tennis elbow which is tennis elbow for four weeks or longer
then that’s totally normal you’re expected to feel some pain in
that area and as you do it after the first week or two that pain is going to
be gone alright so the other thing with the eccentric when you’re up there gotta
make sure you’re holding out with a strong grip so you help it up
make sure you got a strong grip on that dumbbell and then lower it down under
control it’s a full flexion okay don’t just stop it halfway but
lower it all the way you might have to fire up the flexors to get it to that
full range as well okay so that’s the dumbbell eccentric extension wrist
extension the final technique the third technique is the extended flare – flexed
fist so what this is is a unique technique extended flare so this is
finger flare all right abduction and extension so flexed flare is when you
flex the wrist and you flare the fingers like that yeah from here you want to
hold that you want to maintain extension and flare and abduction while flexing
constantly so I’m firing up the flexors of the wrist which are down in this area
so I hold that for five seconds then I slowly make a fist and go into wrist
extension okay and I hold that a strong fist and strong wrist extension for five
seconds then go back down to flare flexed flare hold for five it’s active
I’m working the whole time and then extended fist I’m holding that strong
grip actively contracting and squeezing as I’m actively extending the wrist okay
and this technique is going to restore full range of control again not just
range of motion not just stretching my wrist but it’s full range of control
that’s going to allow you to grip things while you’re doing the different type of
wrist movements flexion and extension okay that’s very common in tennis serves
whipping it around flexing it while you’re holding onto the racket so it
doesn’t go fly okay so these three techniques could get you
completely out of pain from lateral epicondylitis aka tennis elbow however
if you’ve got tennis elbow this might just be a symptom of dysfunctions
elsewhere that you’ve got to fix up otherwise they’re going to move up the
kinetic chain okay you might have pain here in tennis elbow but that might move
to the shoulder next or if you might already be suffering from shoulder pain
okay this is why I’ve designed the course called upper limb control it’s to
restore full function of the wrists the hands of fingers and the elbow okay
because if we’re not restoring full function which includes mobility and
strength and working all of the muscles there’s a lot of different muscles in
this area then you’re just waiting for an injury to happen somewhere else
change you might fix it temporarily here but it’s going to move somewhere else
because our body’s going to compensate for the dysfunction in some other way
okay so I’ve got a presentation where I break down kind of that details the
science behind these compensations and how problems can kind of manifest in
different areas of the body that you can watch at the link at the end of this
video so check that out let’s make sure that your body is in good shape so you
can continue to do the things that you love and do them better all right thanks
for watching I’ll see you there peace

96 thoughts on “How to Treat Tennis Elbow with 3 Effective Exercises

  1. This is the first advice that comes across as credible, but up until now it hasn't worked (practicing for more than a week). Should I
    – increase frequency?
    – do sth substantial like comletely stopping computer typing (which may be the root cause)?
    – do other things too, such as orthogonal friction, sth which is recommended elsewhere?

  2. I’ve been dealing with this for several months. Got a print out of exercises from my Kaiser dr and It hasn’t helped. Exactly what you said could happen from not correcting it is now happening, my shoulder is now beginning to hurt. Also it’s getting harder to straighten out my arm. I’m getting desperate. I’m definitely going to try these three exercises starting today. Already completed each exercise.

    I didn’t hear you recommend a number of reps or sets for the last exercise. Suggested amount of sets or reps? I just did 6 of them.
    Also since this injury is from @ 2 months ago, should I be using ice after exercises? Or any heat?
    Anything else to speed up the healing?
    Thank you!

  3. Thank You Eric I was injured in March/ April this year which my dominant left hand wrist was in pain then golfers/tennis elbow flared up. Thank you for demonstrating on proper way to restore strength & mobility

  4. This first exercise? Four to six reps okay, however many sets? Also, how many reps & sets for the third?

  5. Glad to have just discovered this and going to start with daily exercises. Have had cortisone shots prior for treatment of tennis elbow, with OT for a few weeks. I had great relief with lasted benefits 6-12 months. Have had 2 shots in right elbow, one in left. I play with both arms. Have also been curious about possible benefits of medical marijuana creams. Anyone with positive results or opinion on pros and cons of that or if that isn’t a reasonable treatment option? Thanks!

  6. Hello sir, i have been suffering from tennis elbow for the past 8months.i have taken to shots on my right elbow,1 being a prp.i am going to follow your exercises.can you please tell me when will i heal finally? How long i have to bear with this pain?

  7. Thank you. Eric Wong you are the real thing. This is the best video I have used the information from. Your advice and coaching helped my tennis elbow problem (which ironically I received from playing golf and I know that's not unusual). I have always stretched prior to playing golf but what you say about the deficit between range of movement and strength is spot on and makes perfect sense. I wasn't compensating by increasing my range of strength after stretching and as a result was injuring myself. I now actively 'train' my arms using your techniques and the results have been really good so far. First class!

  8. I have been suffering tennis elbow for two months after playing badminton.Can i continue playing with tennis elbow brace support?

  9. Thank you for your video. I've been having tennis elbow pain for several weeks, without much relief using NSAIDS and rest. After watching your video, I realize some of this pain may actually be worse due to a wrist injury that occurred a few months back. Rest, NSAIDs and bracing of the wrist helps my wrist somewhat, but my elbow is worse the past 2 3 wks. My question is – what do you think of the tennis elbow straps – worth using or not? I have not been working on exercises with this arm due to trying to rest the joint, but I actually don't feel rest and NSAIDs have done much good to this point, and feel I should probably start these exercises because I do feel weaker in the entire arm. So wondering if a tennis elbow strap is worth it or not. Thank you.

  10. This is great. However I did not realise what it was and hoped it would just heal on its own. Have been in pain for 4-5 weeks. Do you have a video per chance for how to treat it if is chronic?

  11. I think im suffering from tennis elbow. However, none of these exercises will help me as i had a serious extensor tendon injury where every single tendon in my right hand got severed at the wrist, now i cant extend my hand backwards past straight. Are there any exercises that will help instead? As you mentioned i am now developing serious pain in my shoulder due to the elbow also!!!

  12. Actually, tennis players are a huge minority suffering from TE. Weight lifters, well, they're majority. Nothing helped my injury, the pain is excrutiating, I'll have to have a cortizone shot.

  13. Tried it for a few days now and noticed a difference straight away. I’m using an 8.8lb for the 2nd exercise as most of the pain from my chronic tennis elbow is more towards the wrist, is this ok? Also when do you recommend I get back to playing tennis again? Cheers

  14. Nagging injury for months. Followed these exercises for a few weeks before a golf trip. Played for three days straight and no elbow pain. Thanks for the advice!

  15. I am suffering from tennis elbow for last 4 months and now it's worse.. I have done every thing ..
    Well I try this ..too

  16. Will doing push-up exercises or lifting dumbbell (2.5kg) by extending the elbow joint exacerbate lateral epicondylitis?

  17. This is very helpful, thank you. I am wondering if the dumbbell exercise is more effective than using a theraband flexbar for the eccentric movement? Thank you again

  18. …..ohhhhh yaaaaa it work right away it help the relieve the pain in that moment OMG it pain me so badly over my work for years
    Thanks to poster YES like

  19. A rare thing – a video about tennis elbow for tennis players! Good exercises and important point about compensations.

  20. Thanks for this. I'm working with tennis elbow right now and started incorporating these exercises into my rehab. I would really appreciate it if you did a video on achilles tendonitis, a condition I've been dealing with off and on for years.

  21. My elbow is still now after carrying a sling for more than 6 weeks, please is there any ointment or drugs to help my stiffness / pain and to regain my hand straight again?

  22. Thank you! I’m a hairstylist with extreme TE in my dominate arm. These exercises have helped me so much!!

  23. I developed it 2-3 months ago in the gym and didn’t realise that it was tennis elbow. Hope it will go away with your technique.

  24. My man! Instant relief, and quickly fixed everything my wrist elbow and shoulder. You are a hero in my book. Thanks so much.

  25. Gonna give these a try as I was getting a pain in elbows from compound lifts and strongman training

  26. Hi Eric, can this be caused by very tight shoulder/neck muscles? I get flareups, but if I loosen my shoulder it calms down.

  27. I got this outer elbow pain and my physiotherapist told me that it is what so called tennis elbow pain. I try this excersice but i hardly do it because it is so painful. I feel my hand muscle hurting. Should i keep trying this exercise more gently or is there any other way to reduce the severe pain? Thank you ..

  28. Thanks for the great videos. I’ve had severe bilateral tennis elbow for 3 months (couldn’t even lift a toothbrush 2-1/2 months ago). Right arm is about 50% worse than the left arm. Tried ASTYM, massage, currently seeing acupuncturist. Wear armbands all day and arm bands and wrist braces at night. Seeing physical therapist, they suspect some neck issues, but I suspect it was from switching to a Mac computer and having poor ergonomic wrist placement. But then again, my neck has been bad for a few decades from a car accident. Would you still recommend all of these exercises for me? Thanks in advance! 🙂

  29. Thank you so much!. I couldn't even spray my deodorant with my left hand because my elbow hurts so much using my index finger.3rd day of using you are Rehab Techniques and the pain is down immensely. Really works thanks again!

  30. my wrists aren't flexible enough to do the first exercise. When i bring my elbow back i want to bend it in order to lift the fingers. Is there a progression for this ?

  31. Another great exercise is Baoding style ball rotations.  That is where you rotate two balls in the hand. Helps warm up and strengthen forearm muscles.   This video shows example:

  32. I have it for 4 months , I start doing your excersises 2 days now but after i finish I am in pain ,can I put ice pack after the exercise?
    How many times I should do this exercise?

  33. Fantastic, I will try those techniques! I got it from climbing but also have a sore shoulder of course from climbing too. Are you also climber? Just asking because I can see climber at the end of your video. Looks very similar to Kalymnos in Greece ☺

  34. I was following you with the exercises…. I can't wait to do these daily and rebuild. Thank you so much it feels better.

  35. I have a question about the exercise where you roll the wrist with weight. 2nd exercise. Is it normal to hear and feel clicking and cracking in the wrist and forearm area as I do it?

  36. I have TE and I think it's from sitting too long at a computer and using the mouse. Will these help for that type of tennis elbow?

  37. Thank you so much. All of this has finally enabled me to get back to bouldering after months of bad tennis elbow. You're the best!

  38. Sir i play cricket i am having lots of pain in my left and also right tennis elbow lets see doing this exercise vl help me thnx

  39. I’ve been doing some static stretches for weeks, which have seemed to make moderate improvements on range of motion and reduction of pain. But I started incorporating these 3 exercises, and have shown dramatic improvements over the others (including grip strength), for the very reasons that you stress in the video. Thank you for the insight on the benefits of including these various techniques.

  40. Felt relieve right away!amazing!great to know not only stretching but range of control also important to improve along.

  41. I have injured my rotator cuff badly in a fall (dive) onto ice in Feb – 8 months ago and after 6 months that was joined by tennis elbow – I presumed because I was using my forearm to do what my whole arm did previously.

    Any risk of doing your exercises? MY PT – was amazed at the ability I had to raise my hand over my head etc – which he said he never expected. I spent the summer doing Vinyl siding on my two-story house when I noted dd the tennis elbow.

    At 75, should I be looking out for other issues?

  42. Spot on description and solution. I'm suffering from serious tennis elbow due to overworking the bicep along with not paying attention to my form (obviously). Thanks a million for the help. Definitely check out your other videos as well. Excellent presentation btw.

  43. In the first exercise I noticed I can’t open properly the fingers while stretching the arm, like I can do it normally to the maximum but when I do that exercise, I can’t pull the hand like tilted and the fingers aren’t totally open..

  44. Great video! Helpful. Was wondering if you knew of a clicking sound from my elbow is serious when extending my arm. Just a recent development from my tennis elbow. 🙁

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