Rehab for Tennis Elbow | Theraband Flexbar

[@infomercialguy]

Best video EVER on tennis elbow. You didn't spend 6 minutes explaining what tennis elbow is ...thank you. We wouldn't be looking at the video in the first place if we didn't realize we had it. We just want exercise solutions. You cut right to the chase and got to the heart of the matter with several superb exercises and all were very well explained. You must be an amazing doctor. Well done

[@JasonWilliamsDC-Chiro-Rehab]

Wow, thanks for the kind comment and hope this video was helpful for you!

[@ayseguldemir3328]

Best comment i ve ever seen :)

[@BobDoesHighlights]

@@JasonWilliamsDC-Chiro-Rehabhow often should we do these exercises?

[@TommyHrubiec]

Doctor, thank you so much for your videos! I’m only 40 and 3 years ago as a golfer tennis elbow hit… I thought I was done. It was so hard to think a game I loved I was done with. Been doing your exercises, bought a flexbar, and today I played 18 with minimal pain at all. This game means the world to mean, and to know my swings arnt quite done means the world to me. Thank you

[@jaguarreal9116]

how many weeks did u do the flexbar before attepmting golf? How much pain do u allow while using the flexbar?

[@JasonWilliamsDC-Chiro-Rehab]

That's an amazing story, glad you're able to keep doing what you love!

[@the_atomic_punk487]

@@jaguarreal9116from what I’ve read just continue to do it through the pain

[@wilsonlindamarie]

I just want to say thank you, Dr. Jason, for this tutorial. I am 50 yrs old & was a competitive tennis player all my life and got out of it for years until recently. After hitting with a good player in October, I completely hurt my elbow and am still recovering. I’m committed to doing your exercises with the Theraband & weights for healing & hopefully will be on the mend soon. I got my particular questions answered through the thread, thank you so much again. 🤗

[@JasonWilliamsDC-Chiro-Rehab]

I wish you the best of luck in your recovery! Thanks for watching and I hope it's helpful for you!

[@ianbuick8946]

Same situation here with me. I having my TE for the first time when playing with higher pace player and got late timing/contact. The pain eventually subsided but never go away. I end up switch to less stiffer racket and string and working on strenthening with resistance band. Good luck with your recovery.

[@gaggag6366]

@@ianbuick8946 how Did your recovery Go?

[@ianbuick8946]

@@gaggag6366 yes. It's all good as new, even stronger. But i still have to keep on.

[@user-ez3hp5lj1v]

Did you finally recover completely?

[@endicotto]

Thanks. Just gonna get started. I appreciate the straight to the point video. No playing around or wasting of time. I hope these work. I’ll update.

[@JasonWilliamsDC-Chiro-Rehab]

No problem, thanks for the props. If you need more than these tips, I'm a big advocate for finding a chiropractor who's familiar in treating this condition and trying some additional treatments as well! Best of luck in your recovery!

[@ldnuk482]

I can swear by the theraband bar, it resolved my golfers elbow that bothered me for couple of years and I tried everything at the time. I now have tennis elbow unbelievably in other arm, so digging theraband bar out for that now, hope it clears up like the golfers did

[@JasonWilliamsDC-Chiro-Rehab]

It's awesome to hear the Flexbar has helped you so much. It's really the gold standard for rehabbing elbow issues in my opinion but needs to be used correctly and at the right time in the rehab process. Best of luck, hope it helps this episode for you!

[@Nicholas-el7kr]

Thank you for this video. I've been destroying my elbows doing the exact OPPOSITE of the way these bars are supposed to be used. Twisting backwards. Two days doing it correctly and my elbow pain is gone. Thanks again.

[@JasonWilliamsDC-Chiro-Rehab]

That's awesome to hear. Sometimes little tweaks make a huge difference. Best wishes in your recovery, tennis elbow pain is no joke!

[@nonamegiven6271]

This is one of the best videos with exercise examples. Thanks!

[@slg8063]

I’ve had tennis elbow that started just from the elbow down and has progressed to my shoulder. I’ve had this for 8 months. Physical therapy temporarily helped, but I sleep weird so it keeps aggravating it. I start out sleeping with my arms in a neutral position just to wake up with them bent. It’s so frustrating this won’t go away. I bought the theraband. Crossing fingers . This will help!

[@JasonWilliamsDC-Chiro-Rehab]

Just because PT didn't solve it once, don't give up. Sometimes a different therapist or a chiropractor who has some other techniques can really make a difference and get you over it. I wish you the best of luck in your recovery, hang in there!

[@davisduncan5600]

Great tips AND a Pre poster in the background?! Be still my heart

[@JasonWilliamsDC-Chiro-Rehab]

Haha thanks. I enjoy treating runners and running myself.

[@sepandee]

Great video, thanks. Would've been helpful if you also mentioned how many reps and sets and how often in a day/week they should be repeated. And I guess a mention of progressing the weight/tension as recovery progresses.

[@JasonWilliamsDC-Chiro-Rehab]

Great suggestion! It's so patient dependent that I try to stay away from that. I typically tell my patients to do exercises daily and go until fatigue but not a significant increase in pain (pain shouldn't increase more than 3 points on a 0-10 scale.) As far as progression it comes down to using more resistance and adding more complex exercises!

[@pcarre8694]

Thank you Dr. Very clear. Very helpful. I’ve shared this with so many friends.

[@JasonWilliamsDC-Chiro-Rehab]

That's great to hear, I'm glad you found the video helpful!

[@jenniferp7749]

Thank you your demonstration is very good.

[@JasonWilliamsDC-Chiro-Rehab]

No problem, thanks for the kind words!

[@alcooper6186]

Thanks Jason, Great exercises and well explained. Gonna try them now. Cheers

[@JasonWilliamsDC-Chiro-Rehab]

No problem, best of luck in your recovery!

[@stylusmore8114]

Update sir?

[@3User]

I don't know if I'm doing this incorrectly, but I followed the exact steps and I feel the exercise with the flexbar in my wrists more than my forearms

[@JasonWilliamsDC-Chiro-Rehab]

There are a lot of factors at play, as this is not a simple exercise. Sometime simple tweaking can target the painful area better.

[@TheBonesicle]

How often do you recommend doing these excercises?

[@MartyZaluski]

Thank you so much!!! Nice concise clear video.

[@JasonWilliamsDC-Chiro-Rehab]

Glad it was helpful! Best of luck in your recovery!

[@zabrocr1]

Thank you so much. This is really helping !

[@alexandregalays1753]

Excellent video, thanks.

[@JasonWilliamsDC-Chiro-Rehab]

No problem! Hope it's helpful for you, the FlexBar is an awesome tool for forearm issues!

[@johndouglas1294]

I finally have a practical use for my samurai sword now❤❤

[@JasonWilliamsDC-Chiro-Rehab]

Oh my that sounds painful!

[@user-ez3hp5lj1v]

Thanks for this amazing video. Would you recommend starting with a massage before doing these exercises?

[@kgraf77]

Thank you so much for this video. I cant stand when others try and "mansplain" what tennis elbow is to me. I understand what it is... I don't need/want that information. Tell me what to do to try and alleviate it. This is perfect! Thank you so much. Also, do you have any relief videos concerning De Quervain's Tenosynovitis?

[@JasonWilliamsDC-Chiro-Rehab]

I do not have any videos re: Dequervain's but that's a good idea. I'll try and make one sometime soon and post it for reference to those suffering with this condition. Best of luck, thanks for the props.

[@pidtom]

How often should you be doing these exercises?

[@spinnerfok]

Green Bar arrived following hopes pain goes soon so suffering less on my backhand volley during the match. Cross fingers.

[@JasonWilliamsDC-Chiro-Rehab]

Give the Flexbar a good shot and see if can increase the capacity of the tendon and relieve some of your discomfort. Good luck!

[@jimmydigital]

I've got tennis elbow and golfer's elbow in both arms

[@JasonWilliamsDC-Chiro-Rehab]

I'm really sorry to hear that. For most people there is a solution. It typically involves exercises, some temporary lifestyle modification, and some manual therapy. I wish you the best of luck in your recovery, a sports and rehab chiropractor may be a really valuable resource.

[@richardwilson1937]

I have tennis elbow in both arms. No known cause, I am not an athlete and work a desk job/play no sports. How can I use the Flexbar with both arms affected?

[@JasonWilliamsDC-Chiro-Rehab]

If it is in fact tennis elbow in both arms I would have my patient do the exercises in both arms, along with all the other treatments I typically use in the office. I'm sorry you're struggling with it like that. Hoping you're able to get over it ASAP!

[@richardwilson1937]

@@JasonWilliamsDC-Chiro-Rehab thanks for the answer! I was worried about making one arm worse while working on the other arm for these exercises since they are always described as “good arm” and “bad arm”

[@JasonWilliamsDC-Chiro-Rehab]

@@richardwilson1937 No worries. It definitely takes time and consistency with tennis elbow, chiropractors like myself can help speed that timeline up with other exercise progression, manual therapy, and extremity manipulation for limited joints along the movement chain. Best wishes!

[@cybergrail]

Thank you for this video

[@mikecar52]

Thank you.

[@JasonWilliamsDC-Chiro-Rehab]

No problem, hope you found it helpful!

[@HDBnB1]

and how often are you doing this a day

[@ZoomingInOn]

Nice video. I have the flexbar and I've been trying to do the Tyler Twist exercise for about a week now because of my mild tennis elbow pain. I've followed every online video to make sure I'm doing every step completely right, and yet I still don't think I'm doing it successfully. I hardly feel my forearm muscles working at all when I release the twist, and if anything, I feel like my wrists are the ones doing the work. Everyone says the exercise is super helpful, so I feel like I must be doing something wrong. I have the red one, so does this just mean it's too easy? Or should you still feel your forearm working? Any thoughts on what I'm doing wrong?

[@JasonWilliamsDC-Chiro-Rehab]

Depending on your strength, it may not be enough resistance. Poor wrist range of motion may play into it too, I'm not sure because I've not seen your specific case. Trying eccentric wrist extensions with a band or light weight may be more helpful if you find you can do them more effectively! Thanks for watching!

[@SonomaCountyLiving]

Awesome, Thank you!

[@AW-cv8nf]

Thanks for the video, will start today. For how long should i do supination and pronation with a dumbbell or a broom? is it rep+set based or minutes?

[@robyntsacoumangos133]

Thank you!

[@JasonWilliamsDC-Chiro-Rehab]

No problem, really hope you find it helpful!

[@nskmda]

I'm not getting it. I have a mild case of tennis elbow. My orthopedist recommended AROM+PROM+Strengthening exercises. I got 7 different ones (stretches + what you are showing). My doctor said it would take about 4 weeks to recover (and I'm doing all of those 3 times/week). But I don't see much of a progress. Are those AROM/PROM something different from what you are showing?

[@JasonWilliamsDC-Chiro-Rehab]

You are correct, AROM/PROM are not the same as the Tyler Twist exercises.

[@nskmda]

@@JasonWilliamsDC-Chiro-Rehab well... I wasn't trying to compare the 'twist' to the AROM/PROM. I was asking more about others, like 'excentric extension', 'supination-pronation'...

[@JasonWilliamsDC-Chiro-Rehab]

@@nskmda Your question wasn't clear, but I'll do my best. The Flexbar exercises are eccentric exercises as well. They're the gold standard for rehabilitating these types of injuries.

[@nskmda]

@@JasonWilliamsDC-Chiro-Rehab so, just to confirm. AROM/PROM exercises (prescribed by my doctor) are completely different kind of exercises from what everybody here on YT is showing (basically every video is about what you are showing as well, but nothing more)? This way, I can't completely substitute AROM/PROM with the exercises you are demonstrating, correct?

[@dorian-de-rain]

How often should I do this? Should I wait 48 hours? The concept of waiting for 48 hours to let a muscle recover and build up is somehow conflicting with the advise to train every day or several times per day. Is there a difference between a regular large muscle group workout when your healthy versus a rehab workout when I have a critical condition? In normal workout routines experts advise to give it a leg day, then wait a day before targeting that same muscle groups again. Thanks for your expertise!

[@NENAD1979J]

Excellent Video! Forgive me for butting in, I would appreciate your thoughts. Have you considered - Parlandealey Flexible Elbow Process (do a search on google)? It is a great one off product for learning how to cure tennis elbow minus the normal expense. Ive heard some great things about it and my GF at last got amazing success with it.

[@JasonWilliamsDC-Chiro-Rehab]

Rehab strategies are definitely unique compared to strength building for fitness. I would follow-up with a chiropractor or physical therapist near you to get specific advice!

[@JasonWilliamsDC-Chiro-Rehab]

I haven't looked into this process, but thanks for sharing I will read about it a bit!

[@elselinevanuden-vanderspek]

Are there other videos where you explain the other 'pain points' from the poster? That would be great!

[@JasonWilliamsDC-Chiro-Rehab]

Thanks for the suggestion! We'll look into adding a video where we talk about additional tender areas!

[@3User]

I've been diagnosed with tennis elbow and golfer's elbow in both arms, but I get no pain during movement or exercise, only after I finish and begin resting is when the pain and clicking starts. What could be the reasoning for this?

[@JasonWilliamsDC-Chiro-Rehab]

This is not terribly uncommon. I would suspect it may be due to physiological mechanisms that "block" the pain during activity. Similar to other overuse injuries, people don't feel them until after their athletic activity.

[@jdcisz7980]

Excellent video! Very helpful. Can you please tell me who makes those charts on the wall you were referencing?

[@JasonWilliamsDC-Chiro-Rehab]

You can search for "Trigger Point Charts" and see plenty of options on Google. *Best of luck and thanks for watching!*

[@Benjamin_Physio]

Good evening. From your clinical experience you believe that in tendinopathies a combination of concentric and eccentric exercises should be done or you work devotionally with eccentric loading of the muscle and the tendon?

[@JasonWilliamsDC-Chiro-Rehab]

It really depends on the individual case and where they are in the body. I typically start patients with isometric exercises or eccentric exercises, depending on their case, and then progressively load and move into concentric exercises as they improve! Tendinopathies are definitely challenging and many providers still use the term tendonitis even when the complaint has lasted for years. We know now, from research, that the development of the injury is more than just chronic inflammation in the tendon! Thanks for watching!

[@mardigras622]

Hi I was diagnosed with tennis elbow, but I’m not so sure that’s what I have. I feel pain on the soft tissue of joint itself when I fully extend or try to fully bend my arm. I have virtually no pain in the forearm muscles. Does the diagnosis sound correct?

[@JasonWilliamsDC-Chiro-Rehab]

I can't comment on your case specifically since you're not a patient I've seen. Getting a second opinion can be helpful in challenging cases.

[@plrooks]

Hi, great video! How much discomfort or pain should you have when using the theraband flexbar? I have both the green and red and wondering which is giving me the amount of resistance which I need. Thanks! - Peter

[@JasonWilliamsDC-Chiro-Rehab]

I usually tell patients that exercises shouldn't increase their pain by 2 points on the pain scale (0-10). I also tell them to go until fatigued or they start to feel like they're unable to do many more because they're getting tired. In saying that I want them to use a resistance that allows them to do the recommended number of reps vs only a few. Best of luck in your recovery!

[@plrooks]

@@JasonWilliamsDC-Chiro-Rehab Thanks for your response! How many reps and times per day do you usually recommend to your patients on average? Cheers for your help :)

[@JasonWilliamsDC-Chiro-Rehab]

@@plrooks I typically tell my patients to superset the exercises 3x10 but care less about the number of reps vs going until they reach fatigue (which is more important.)

[@jbicondoa]

Should this hurt? It hurts my elbow to do this.

[@CoulierCuts]

The bottom, boniest part of my elbow hurts for the theraband twist exercise when I lock it out. What should I do?

[@JasonWilliamsDC-Chiro-Rehab]

I'm a big proponent of finding a chiro/PT who treats these injuries to help!

[@manuarteteco6153]

Thanks for the video, would you recommend doing this exercise after a warm up or it's just fine to do them cold?

[@JasonWilliamsDC-Chiro-Rehab]

Thanks for watching and hope it's helpful! You can do them cold or warm. I'll sometimes tell my patients to use heat for 10 minutes before to help manage any discomfort that may occur because of the exercises.

[@manuarteteco6153]

@@JasonWilliamsDC-Chiro-Rehab Thanks!

[@kalilong6729]

great video !!

[@JasonWilliamsDC-Chiro-Rehab]

Thanks! Hope it's helpful!

[@jakeschleifer1303]

I'm feeling relief in my affected arm with the flexbar! However my unaffected arm that's doing the twist is now starting to hurt from doing the exercise, any solution?

[@JasonWilliamsDC-Chiro-Rehab]

Is it pain or just fatigue from performing an uncommon movement? If it's pain, maybe doing banded or dumbbell eccentric exercises would be better. That way you're not involving the opposite arm. If it's just fatigue and soreness, I would expect that on myself as it's not a common movement most of us are doing extensively in our every day life.

[@jakeschleifer1303]

AccessHealth Chiropractic Center thanks for the response! Yeah I've been doing eccentric with a weight now instead. It's pain, in my wrist, thumb and upper and bottom forearm area. Have any ideas how I can heal or prevent this new pain?

[@JasonWilliamsDC-Chiro-Rehab]

@@jakeschleifer1303 If it was me I'd figure out what movement was aggravating it, and then train that movement pattern with light load and volume and see how it responds to that.

[@mathesotto2987]

Nice video. How often should I do these exercises?

[@JasonWilliamsDC-Chiro-Rehab]

Thank you! I typically advise my patients to do them daily if possible. I can't make any specific recommendations to you though, sorry. Best of luck in your recovery!

[@SteventheThorn]

Thanks

[@debbiejuriga4362]

How many times each device? 3x daily?

[@JasonWilliamsDC-Chiro-Rehab]

That is variable depending on your tolerance and capacity before fatigue. Usually advise 3X10 2X/day.

[@orviskid]

I have pain when doing these is that okay?

[@JasonWilliamsDC-Chiro-Rehab]

Since you're not a patient I can't give you any specific advise. Some level of discomfort is to be expected but only a provider that is familiar with your case can give you the right advise. I wish you well on your recovery!

[@tanyagolder2348]

Thanks bro

[@JasonWilliamsDC-Chiro-Rehab]

No worries, thanks for checking it out!

[@jonathanvillalba3214]

Should I wait a 1-2 weeks after I notice I have tennis elbow (pain very noticeable day after I did pull ups and bench press) to let it "heal", or can I do this the following day after I notice tennis elbow? Also, should I warm up with cardio, or can I do these anytime without a warm up?

[@cheryl9461]

What about when the pain is on the tendon inside of the forearm ? Is that tennis elbow too?

[@JasonWilliamsDC-Chiro-Rehab]

Thats typically the area of Golfer's Elbow - a similar condition but involving a different tendon/muscles

[@cheryl9461]

@@JasonWilliamsDC-Chiro-Rehab would this Therabar exercise work for Golfer’s elbow too much or do you have another video for it?

[@JasonWilliamsDC-Chiro-Rehab]

@@cheryl9461 I have another video for golfer's elbow!

[@moneygoodmauri7859]

can I do them daily?

[@andreeaamariei91]

Hello! How woud you regress and progress the supination and pronation isometric exercise?Many thanks

[@JasonWilliamsDC-Chiro-Rehab]

In more complicated cases of tennis elbow I'll sometimes start with isometric, then move to eccentric, then move to concentric. At concentric I add more resistance progressively and then move into activity or sport specific motions with improvement.

[@steveyoung6702]

Can you also do the flexbar exercise on the unaffected arm to even out the forearms or will it put too much stress on the affected arm?

[@JasonWilliamsDC-Chiro-Rehab]

It may help prevent it on the other side and also help create some equilibrium. It's probably dependent on a case by case basis. Best of luck in your recovery!

[@kimp7770]

Hi thanks for the video. How may times a day should we use the flex wand and do that movement

[@JasonWilliamsDC-Chiro-Rehab]

Hey, no problem! My goal is to put out content that teaches folks about their condition, things they can do to help, and that there's hope they can get over it. I typically advise my patients to do it daily and until the muscles fatigue, but to also watch and make sure it's not causing them more pain (although exercises can be uncomfortable to some extent, especially at the beginning.) The reps and sets are really different for everyone and also depends on the level of resistance of the FlexBar. Thanks for watching, I hope you're able to recovery completely and quickly!

[@sumitthapa2243]

Hi Sir i have being suffering from Tennis Elbow since January 2022 I was advised to wear a Tennis Elbow brace but yesterday April 23rd 2022 went to see the doctor he said it's healed and did some myofascial release on me I feel better on my elbow now. But mentally i feel if I start using my left arm agin pain might come back so I am very scared Sir. - Can I do your rehab exercise following your videos - Can i start my upper body weight training with lighter weights - What els can I do to keep it pain free and I don't want the pain to comeback like before it was hell of a pain I was experiencing Sir Pls suggest thank you from INDIA 🇮🇳🙏🏻

[@JasonWilliamsDC-Chiro-Rehab]

I'm glad that you've found some relief! Unfortunately, I can't give you specific advice because you're not a patient, and also can't tell you what may or may not help or hurt your specific elbow. Those would be great questions for your doctor though! Thanks for checking out our channel!

[@desertguy395]

I recently got a bad case of golfers elbow, and on your advice I bought the green flexbar. It's helping a lot but I'm not sure how hard I'm supposed to grip it. I'm surprised at how stiff the green one is, and I have to grip it pretty hard to get it to twist. When I do grip it hard, and put it through the motions, my elbow sometimes hurts immediately afterward, but several hours later is nearly pain free, Is this actually normal? Maybe I've been doing it the right way all along? Is it supposed to hurt afterwards a little when you're doing it right? Thanks for your videos!

[@JasonWilliamsDC-Chiro-Rehab]

Sometimes rehab will cause some post-rehab pain increase. I typically tell my patients that they should do their exercises but modify to keep the pain from increasing 3 points on a scale from 0-10, 10 being the worst. There's a fine line there. Glad to hear it's helped you some though!

[@desertguy395]

Thanks a lot! I'm learning that pain when using it and afterwards is a normal part of the healing process. It's actually helping me a lot; I'm going to recommend it to anyone with this condition. And thank you for putting these informative videos out, & being so diligent in answering our questions, that seems to be a rare thing these days.

[@JasonWilliamsDC-Chiro-Rehab]

@@desertguy395 I appreciate the props. My whole purpose is to educate folks and encourage them to take charge of their health and seek help when needed. Thanks!

[@StreetPete]

I whacked that tendon falling off an MTB a couple days ago which has produced all classic Tennis Elbow symptoms (I've also had it before in my other arm so I know what it feels like). These exercises are fairly painful for me using the red Thera-Band and a 1KG dumbell. usually fit and healthy 41yr old male. The pain has been pretty intense for the past couple of days which I guess is because I've brought on Tennis Elbow via sudden trauma to the tendon, should I continue with the exercises or wait until doing them causes me less pain? Or should I buy a lighter yellow Thera-Band?

[@JasonWilliamsDC-Chiro-Rehab]

If that presentation walked into my office I would suspect a contusion or neuritis d/t acute injury and probably treat it with manual therapy and some isometric exercises and stretches initially. Just my opinion, but I can't give you any specific advise since you're not a patient. It's always a good idea to see a chiro/PT/MD and get a professional opinion. I wish you the best in your recovery!

[@joelgaal6438]

With the supination and pronation exercises, what will be the difference if we perform it with a straight arm compared to bent arm? I remember when I did elite gymnastics they would make us do it with a straight arm for rehab before our warm up for training.

[@JasonWilliamsDC-Chiro-Rehab]

Since both the supinator and pronator muscles of the forearm cross the elbow, using a straight arm may give a slightly different effect from the exercises.

[@chrisquinn6295]

Hello, I have the FlexBar and when I do that move, man does it HURT! Do I just keep working through that? How often should I do it, daily?

[@JasonWilliamsDC-Chiro-Rehab]

I typically tell me patients it shouldn't increase pain more than 3 points on a 0-10 pain scale. If it's hurting a lot I'll usually start them with some stretches and isometric exercises vs the dynamic twists. I usually try and have them perform them 1-2x/day but it really depends. Sorry, I can't give you any specific advise since you're not a patient but do know that most folks with these types of elbow injuries can overcome them through the right rehab process.

[@thechinmoydeka]

When in the recovery process should we include these rehab work... I've been to the physio done UST treatment but he doesn't know shit about rehab... So now am left with half knowledge. I've even started doing my upper body workouts, while trying not to put much pressure on the elbow...

[@JasonWilliamsDC-Chiro-Rehab]

Typically, if a patient has fairly normal muscle strength in the wrist/hand extensors I will start them on eccentrics at the beginning and have rep them out to fatigue or tolerance, as long as it's not causing an increase of more than 3 points in the pain scale. If there's noticeable weakness and the pain is really severe, then I typically start them with isometrics (muscle contraction without joint movement) until they can tolerate eccentrics. Most people can tolerate eccentrics right away, but if it's post surgical or a significant tear/rupture then they may not. Ultrasound may help sometimes, but isn't going to get the issue to resolve completely. *Remember all physio and chiro are not created equal* , so if you go to another chiro or physio you may get a better experience. Best of luck in your recovery!

[@thechinmoydeka]

@@JasonWilliamsDC-Chiro-Rehab How to perform the isometrics??

[@JasonWilliamsDC-Chiro-Rehab]

@@thechinmoydeka I don't have a video for them right now, but I'll create a video today or tomorrow.

[@brandonvice4234]

How often do you do then though? Every day?

[@JasonWilliamsDC-Chiro-Rehab]

Thanks for watching and hoping it's been helpful for you! I can't give specific advice since you're not a patient of mine, but I typically tell my patients to shoot for 1x/day and to rep until fatigue.

[@bjbrunetti]

How do you select the color

[@JasonWilliamsDC-Chiro-Rehab]

I usually start patients with green unless they can't tolerate it or are of advanced age/atrophy/very young/weak with other health conditions.

[@ghabcdef]

Should we do all these exercises or just one of them? I know that all is probably better, but would using just the theraband be sufficient?

[@JasonWilliamsDC-Chiro-Rehab]

I usually advise my patients to perform 2-3 of them 2x/day.

[@ghabcdef]

@@JasonWilliamsDC-Chiro-Rehab Thank you! 👍

[@thecann777]

for the theraband twist, is it normal to feel slight pain on the forearm? how many repetitions a day recommended?

[@JasonWilliamsDC-Chiro-Rehab]

I can't give you specific recommendations since you're not my patient, but I typically advise my patients to do exercises to tolerance and until they get fatigued without doing them so much that their pain level goes up more than 3 points on a 0-10 pain scale.

[@thecann777]

@@JasonWilliamsDC-Chiro-Rehab for the tyler twist, when i twist no pain.fully extend outwards, then will feel the pain. probably 3 out of 10. i been doing 3 sets of 10 twice a day, can feel my forearm getting stronger in just 3 days.

[@thecann777]

@@JasonWilliamsDC-Chiro-Rehab i feel more of a bilster on my palm since i have abit of sweatty palms.. :P

[@JasonWilliamsDC-Chiro-Rehab]

@@thecann777 Don't forget you can always find a good evidence-informed chiropractor at www.forwardthinkingchiro.com to help direct your rehab program. Thanks for watching!

[@MrMalperi]

Does this also prevent Tennis Elbow? Currently dont have one, but after the season starts its starts to hurt again.

[@JasonWilliamsDC-Chiro-Rehab]

It can help prevent tennis elbow because the exercises help build the capacity of the tendon to transfer energy and improve the endurance of the forearm muscles. If I had a history of tennis elbow and was still playing tennis or other sports that have caused me elbow pain in the past, I would be doing them for preventative purposes no doubt!

[@ivermarjerison2316]

Thanks for the video! I've been doing this for about 6 weeks. At the end of the motion, I start to really feel like almost a stretch or pull in the tendons/muscles (?) that run the top of my hand and thru my fingers. Is this normal? Is this something that should/can be stretched?

[@ivermarjerison2316]

I really feel the pull/stretch in my knuckles.

[@JasonWilliamsDC-Chiro-Rehab]

Thanks for watching and I hope it has been helpful! Honestly, it's really hard for me to tell if that's something that is normal or concerning since you're not a patient and I haven't examined it. If you're concerned I'd recommend seeing a chiropractor (or you could try PT or OT) for an exam and some treatment or exercise guidance. Best of luck in your recovery!

[@podunk87]

Did your tennis elbow get better?

[@cptwhoopazz]

Anyone else feel some pain in elbow when doing the therabar is that normal? Like the exact tennis elbow pain Im trying to fix.

[@JasonWilliamsDC-Chiro-Rehab]

It's not uncommon to have an increase in discomfort since the exercise is designed to build strength in the muscles/tendon that's weak and not healing. Sometimes pain with these exercises means I reduce the intensity and give my patients other exercises that demand less strength.

[@cptwhoopazz]

@@JasonWilliamsDC-Chiro-Rehab I got the green bar, maybe I should try the red. I start PT in a couple days see what they say and if they use these bars, thanks

[@JasonWilliamsDC-Chiro-Rehab]

@@cptwhoopazz They may start you with some easier exercises and work up to the Flexbar, too. There are many different strategies for these conditions but the Flexbar is a valuable tool for recovery in many cases!

[@md.tanvirrahman9447]

how many times should be done each step bro?

[@JasonWilliamsDC-Chiro-Rehab]

It's really dependent on your resiliency and when you fatigue. I typically start patients on 2x10-15 1-2x/day.

[@priscillapriebe5609]

Dry needling ... that sounds fun

[@JasonWilliamsDC-Chiro-Rehab]

It really help many people suffering with tennis elbow!

[@peterbalogh7707]

Is it normal that my wrist and elbow crackle during excercise?

[@JasonWilliamsDC-Chiro-Rehab]

It's not abnormal to have some popping, cracking, or snapping with the exercises. A few things can cause this, the most common being a tendon sliding over a boney landmark which isn't typically a huge issue. Joint crepitus is another common cause and is typically caused by osteoarthritis (normal joint degenerative changes.) I hope you found the video helpful and thanks for watching!

[@peterbalogh7707]

@@JasonWilliamsDC-Chiro-Rehab thank you! Yes, i do exercise daily :-)

[@Nellabok]

Can I do these exercises whilst having a partial tear in the tendon? Thank you

[@JasonWilliamsDC-Chiro-Rehab]

I'd definitely recommend seeing chiro/PT/ortho and getting some professional guidance before you jump into any rehab plan! Sorry I can't give any specific advice because every case is unique.

[@Nellabok]

Maiguel Javier thanks, will definitely have a look!

[@jaguarreal9116]

hi any advice? i have a tear now over a year....

[@alexgalays910]

Could you rank the alternatives? is a flexbar just more convenient or physically better than a dumbbell?

[@JasonWilliamsDC-Chiro-Rehab]

The Flexbar is the best because you can effectively do isometric, eccentric, and isometric contraction in a more natural grip with a more even load distribution. After that I'd say bands, dumbbells, then kettlebells.

[@martymcmart]

Hi Jason, great video. A couple of questions. 1. How is tennis elbow developed? I do a lot of computer work which I have read can cause it, but it is necessary for my job. But my colleagues do the same amount of hours and do not have tennis elbow. Is there a proper desk setup that can help? My right arm (which I use to control the mouse) is what is affected. 2. I bought the Theraband Bar like you suggested and have been doing the exercises. How long do you do them before tennis elbow should subside somewhat? What frequency do you recommend doing the Tyler Twists?

[@JasonWilliamsDC-Chiro-Rehab]

Tennis elbow is an overuse injury from repetitive micro trauma, typically. Not everyone is going to get it doing the same actions, your unique physiology and lifestyle are factors that play into it. I typically suggest having your arms at your side and at 90 degrees when at the computer. Sometimes a different mouse (vertical mouse) or keyboard can help. I can't give you specific guidance on when your elbow pain will improve with the Flexbar exercises since it's unique to everyone and some people require more treatment than solely home exercises. I always recommending seeing a chiro or PT if your condition isn't improving sufficiently. I wish you the best of luck in your recovery!

[@martymcmart]

@@JasonWilliamsDC-Chiro-Rehab Makes sense. Thanks for the reply!

[@JasonWilliamsDC-Chiro-Rehab]

@@martymcmart I truly wish you the best of luck in your recovery! Although exercises can often resolve these injuries, sometimes it takes a couple visits to someone who's an expert on treating these injuries to guide you in the right direction.

[@martymcmart]

@@JasonWilliamsDC-Chiro-Rehab just wanted to come back and say thanks for this video! I practiced these exercises for the past 6 months. For myself, it took about 4 months to reduce pain around 80%, and at the 6 month mark I am now pain free! Tennis elbow is not a quick fix unfortunately... Off topic, but do you have any exercise recommendations to fix anterior pelvic tilt?

[@JasonWilliamsDC-Chiro-Rehab]

@@martymcmart I'm really glad to hear you're pain-free. You're right, in many cases, it can take some time no matter if you get a steroid shot or try the rehab pathway. Sometimes it gets better quickly with treatment, but it can be difficult to predict.

[@L_Martin]

2:01 Is it supposed to hurt your wrist on the bad arm...ouch

[@JasonWilliamsDC-Chiro-Rehab]

If it's causing wrist pain patients may be either doing too many reps, using too high of resistance, or have some kind of dysfunction in their wrist (that may or may not be related to the tennis elbow complaint.) I usually tell my patients that if an exercise increases their pain by 3 points from a 0-10 scale that we should find a suitable alternative.

[@L_Martin]

@@JasonWilliamsDC-Chiro-Rehab Thank you 👍

[@timvibes]

I have had ulnar nerve inflammation for 3 years. I also feel the nerve pain when I bench press. Should I stop weight lifting and focus on rehabbing my elbow?

[@JasonWilliamsDC-Chiro-Rehab]

Since you're not a patient I can't make specific recommendations for you. I would always encourage that you see a chiropractor, physical therapist, or neurologist MD and see what your treatment options are available to recover.

[@graham5271]

Hi .. I have had tennis elbow several times , I had a cortisone injection twice ,last time I had it was March and I am starting to feel the pain again . With doing your excercises when would you expect to see an improvement ?

[@JasonWilliamsDC-Chiro-Rehab]

I'm sorry to hear that. From my experience steroid injections can help relieve it for a period of time but it will sometimes return after the drug is metabolized by the body and if the insult is still present. I can't give you a time frame, I usually treat the patient in my office while they're doing exercises so it's a more comprehensive treatment. I always suggest seeing a chiropractor who's familiar with treating these injuries, or possibly a PT. These exercises are important but not always enough, in themselves, to get you over the injury completely. Best of luck with your recovery!

[@jaguarreal9116]

how did it go for u? did u have an mri, shwing 50% or more tear? any advice...

[@AR-ke8wg]

Hey, tennis elbow for first time, a month or so in, been trying few things cross friction, ice, heat, stretching etc cant go to physio bc of covid 19 they are closed. Throughout my research no one tells when to start doing these types of excercises. Or when to not. When doing eccentric excercises for me right now causes some pain. Should I keep going? Should I be feeling any pain during? Bc not sure if feeling pain making it worse.

[@murph914]

for me it was just about finding the right stretch where it feels "weird" and it pops back quick. If you havent yet, buy the therabands on amazon. Nope, not a doctor so take it easy. (But I did stay at a Holiday Inn once)

[@JasonWilliamsDC-Chiro-Rehab]

A lot of providers are doing telehealth visits, which would be a great opportunity to get some of your questions answered. Each case is unique but do know that the majority of these improve with a rehab strategy!

[@josephhall8895]

Had tennis elbow for 7 years after 2 cortisone shots...still bad....became aware that 80%americans deficient in mgnesium started taking mag/citrrate....after 2 mo. Realized 1 day...hey my arm is better.....start taking the usrda of mg.

[@JasonWilliamsDC-Chiro-Rehab]

Wow! Glad to hear that helped, Mg can really help many folks with musculoskeletal conditions if they're deficient.

[@kjartist28]

This is making the pain in my elbow and forearm worse. Any thoughts?

[@kjartist28]

Perhaps I’m doing this wrong. I was having my hurting arm do the twist. Should it be opposite?

[@leruah]

I reckon its the opposite. Your healthy arm should do the twist

[@JasonWilliamsDC-Chiro-Rehab]

Sometimes it causes some initial discomfort because you're creating strength in painful muscles. I can't make any specific recommendations of your specific cause so I'd recommend asking you chiropractor, physical therapist, or MD!

[@jaguarreal9116]

how did it go, any advice based on your experience? I have a >50% tear, so the tyler twist, etc hurts.

[@pickleballvacationconnecti4653]

I heard to heal tennis elbow you have to just rest the arm and do nothing with it for 4 to 6 weeks. Do I have to do this, first and then start the exercises? Or can I start on this right away?

[@JasonWilliamsDC-Chiro-Rehab]

I typically advise to reduce frequency and volume of activity so that pain doesn't exceed a 3/10 and to stay really frequent with rehab exercises. The goal is usually to continue to move the elbow/wrist, but not so much as to keep re-injuring it continuously.

[@pickleballvacationconnecti4653]

@@JasonWilliamsDC-Chiro-Rehab Thank you for the help.

[@gbellorin1975]

How long should I do the green far for in a daily basis?

[@JasonWilliamsDC-Chiro-Rehab]

3x10 rep scheme is what I typically advice, but it's most important to go until fatigue but not a significant increase in pain!

[@SpaceLion87]

Henry Cavill younger brother :D

[@JasonWilliamsDC-Chiro-Rehab]

Hey, he's superman! I'll take it. Thanks for checking out our channel!

[@SpaceLion87]

Band resistance helped the elbow apparat a lot after just one day. Actually Thank You🙏

[@JasonWilliamsDC-Chiro-Rehab]

@@SpaceLion87 Glad to hear it!

[@gz9520]

It would help if you gave us a weight on the dumbbell.

[@JasonWilliamsDC-Chiro-Rehab]

Jim, it's different for everyone but for my patients I usually recommend a weight where the patient can perform 3 sets of 10 and really create fatigue in the muscles that are working. For some that means 5 pounds and for others it's more/less. By creating fatigue you're able to build tendon capacity. Thanks for watching!

[@gz9520]

AccessHealth Chiropractic Center Don’t you think it would have been good idea to include that information with the video? Now I have the complete information and can do this properly but I didn’t get the complete information by watching the video