Tennis Elbow? Absolute Best Self-Treatment, Exercises, & Stretches.

Thank you sooo much! These videos are so helpful! So much better than surgery.

Had tennis elbow in both elbows since Xmas (it's now March) from playing guitar. I've just done these exercises and the knife scraping method. Really sore, but you know that sort of healing sort of soreness, because it now feels mobilized.

Thanks lads - you're the best. Hope this clears up because I'm just starting to get repeat bookings for gigs!

I recently went to emergency room got diagnosed with tennis elbow. Wanted check this video out

talking tooooo much

Tennis elbow sounds so benign . I had tennis elbow so bad I almost lost my job.

Thanks, you explain things very well. I've been following the advice in your video for about the last 24 hours and it's helped significantly.

In particular, I really appreciate that you discussed how and why they work, for the elbow brace and the massage, and somewhat for the door squeeze (explaining how you want to rotate it perpendicular to the muscles long axis, etc). I'd appreciate similar information like that about the other exercises. Do you have a video that gets into that?

Something I've noticed, is that as the pain that's at the outside/point of my elbow itself has improved, I seem to get some tightness and pain, to some degree maybe tightness or cramping, in my forearm. Is this a normal progression? My guess is that it's a bit of a result of unconsciously and defensively trying to keep my arm bent all the time.

It's in the "meaty" part of my forearm muscles, i.e. if looking at the forearm from above, it's on the inside, a few inches down from the fold of the elbow. I think I saw the same thing back in 2016 when I had a similar problem with my other elbow.

Today I'm going to work on trying the desk trick, that looks like it'll emphasize stretching that forearm muscle.

What I've been using from the video is mostly the massage and a little bit of the doorway squeeze and the rotation.

The cross fiber friction massage did, indeed, significantly and immediately reduce the pain noticeably, and seemed to have a longer lasting effect. I tried some ice massage too, but I don't know how much it helped.


The doorway squeeze helped, but less markedly than the massage.

I did the fist squeeze a few times, I think it helped, but it seems to be getting harder to do, due to that forearm muscle tightness/cramping.

I think the rotation helped also, but my elbow is so painful right now that it was hard to really try it thoroughly.

Same goes for the arm drop. I did it a few times, but felt like I wasn't really doing it well. It seems to be a little harder on my elbow. I notice that my healthy elbow naturally tends to not straighten fully, I think this is something that is just the way my body has been for most of my life.

Again, thanks for the video and thanks for being the most famous physical therapists on the internet!

Your video helped me almost a decade ago and I share it with everyone that I hear has tennis elbow. You guys are the best!!

Guitar elbow. Same spot as tennis. I played too much too soon.

What if my pain is in the inner elbow? The "Pit" of the elbow is the best word i can give. It doesn't hurt where you keep pointing It's like in the morning when i try to even slightly extend my elbow. Like the muscles on both sides of the inner(pit) of my elbow is tearing on both sides 😢 is it a different condition? Or just a different manifestation of the same condition?

Took some doing, because I couldn't remember your names, but I found you again. Because once again I have tendonitis, last time it was from rearranging my vintage sewing machines, this time it's from moving my boyfriend to his new home, I should have remembered at least one of your names because the b/f's name is Bob. I found you and I'm on the road to recovery once again and I now have subscribed so I don't lose you again!

Sadly, none of this has worked for me. Including steroid injections. Nothing.

It's a pain.

Minesota and Green Bay

Ice? Ice is no longer recommended by most physios these days.

I believe these techniques are going to cure me. Thanks so much. I’ll keep at it.

Thank you, gentlemen.

Gonna try these❤❤❤

im hypermobile in elbows but have tennis elbow pain ?

You guys are awesome your help on my tennis elbow even though I don't play tennis or golf is when I did my lateral raises wrong at the gym I went to heavy to impress the lady's and I had bad technique so I will know better next time and heal from it watching your videos. Thank you Bob and Brad.

Hell yes, so glad this info is out there. You guys are the best.

I had tennis elbow and for the heck of it I went and had cupping and Acupuncture. They did the cupping procedure on my elbow and it fixed it. I’ve never had issues again.

Will acupuncture help to heal tennis elbow?

I was diagnosed with tennis elbow today after living in pain for weeks not understanding what was wrong. Besides tennis I guess tug of war with a German shepherd every day can also cause it😢

You two are LIFESAVERS!! 🙏🙏 Thank you so much for sharing I tried a few while watching and already got some relief, especially the dead arm!

So, this is for those of you that are experiencing long term pain that is seemingly chronic. Its been 6 months for me. I had tried both rest and physio exercises, and a combination of both. I had days of relief, but in general, the issues were ongoing. Then, I discovered the Athlean X kettle bell routine for tennis elbow. This was the beginning of realization. The kettle routine was giving me relief but not permanent. I did start to notice that when this routine popped my elbow joints, I would get almost instant relief, but with residual tenderness at the tendon. To be expected I suppose for a tendon under constant strain. So, I remembered I had seen one or two vids that suggested some Tennis elbow is actual a fruit of joint dysfunction and misalignment. I went back and sought out more vids on this issue, and came up with a couple of exercises/movements that are designed to pop the joint back into alignment. Guess what, I went from having a day of pain and restricted motion to near instant relief. So, for me at least it seems my joint is out of whack. This makes sense for me. I was aggressively chopping wood when I triggered my Tennis elbow. So, for me at least, it seems I need to focus on alignment and also strengthening arm the muscles. This goes for the shoulder too. I'm taking a holistic approach to building my arm back up. Good luck.

i've had this a few times over the past 10-20 years. there isn't really a treatment for it except rest and time. i'm at the tail end of my tennis elbow i got in july 2023 and its dec 2023 now. at the point of about oct, it had subsided to about waking up 3 times a week with elbow pain. by dec, the pain only comes when i suddenly lift my arm (like putting on earphones).

What about if I’m exercising on a daily basis and would continuing to do my regular exercises not keep the tennis and golfers elbow inflamed and or stopping it from getting better?

Great video.
I needed advice for the healing and you delivered with that accross the grain massage.
👍

Thank you guys!

So helpful. Thanks so much

Thank You Guys !! These exercises work!!!

The pain makes me feel sick, it’s that painful. Has anyone experienced this?

is that viking football an award?

i need a cure not treatment. how do i rid of it forever?

Thanks you guys are the best for my age 😊

I couldn’t shoot a basketball with my dominant hand for 5 months. Y’all got me back shooting in a week, so much love ❤️

Thank you. I miss playing pickleball pain free. How long will this take? When/how will I know I can play again?

The pain for me is on the INSIDE of my elbow. Is this different?

I know this video is old but I hope it gets to you guys. My elbow and forearm only hurt with it in the extended position and gets worse if I spread my fingers apart. Any suggestions?

Thank you!

I had completely smashed my wrist in a bike accident many years back and I can’t bend my wrist back more than about 30 degrees, so how do I do an effective alternative exercise to some of the ones shown?

Seriously, you need close ups. Your instructions can be pretty vague. Close up of elbow or hand. Maybe an arrow showing which direction we turn or push. Etc.

Thanks so much for the work you have done. I can confirm you are the two "best" physiotherapists on the internet, irrespective of whether you are most famous outside your opinion. Thanks!

thank you docotr it really helped

These guys helped me with my sciatica now they've helped me with tennis elbow. That desk thingy where your fingers face towards you worked like magic. Thank you 🙏

Thanks, to the point.

Should probably clarify that exercises are to be done while not wearing the brace. Brad demonstrated while wearing the brace which will not give the full effect. Great video as always. You guys are great!

The Bob and Doug Mckenzie of the physio realm?? 😅