Exercises to fix elbow clicking - Cubital Tunnel Syndrome

[@williamward7801]

Not one top level orthopedic surgeon told me what my clicking elbows were caused by or the term. This video answered a lot of questions

[@RehabHero]

Its an uncommon condition but I'm glad I was able to fill in some knowledge gaps :)

[@yaaseryaaser5669]

bro did u fix that clicking problem?

[@sven8957]

I've watched several videos on this subject. This is the best one. Very little time wasted getting to the point. Thank you for uploading it.

[@RehabHero]

you're welcome! Glad to have been able to help :)

[@quangye]

How are you doing right now? Is it resolved?

[@Degenhodl]

well, from bench pressing over 300 pounds to not being able to turn the steering wheel in my car with one arm, I figured that rest alone was not healing my bum arm. Im about two weeks into doing these exercises daily and just finished my first work out since the flare up. The elbow feels about 90 percent better. Thanks boss.

[@RehabHero]

Love this! Quick tip, doing this exercises once things 'feel' 100% better is generally a good practice. Things tend to feel better at a faster rate that function being fully restored. Doing them for another month once the pain is fully gone can help to make sure things don't come back.

[@florisg1274]

thank you for making a video on this. U helped me way more than my physiotherapist

[@RehabHero]

You're welcome, I'm glad I was able to help! Good luck with your recovery!

[@yaaseryaaser5669]

hello did u fix ur problem? ur elbow is not clicking anymore?

[@florisg1274]

@@yaaseryaaser5669 it’s not completely gone. But when I do the exercises the snapping of the nerve becomes less dramatic. I suggest you watch more of these video’s to find the best exercises that work for you

[@Arc4kEdits]

Underrated video

[@RehabHero]

thank you! I appreciate the positive feedback

[@yaaseryaaser5669]

thank you for this useful video, best one 🤝🏼

[@RehabHero]

you're welcome, glad to have helped!

[@tech_snk]

sir you have good voice and you explain nice . thanks for making these helpful videos

[@emuPoco-F3]

Wow my elbow normally snaps all the time no matter what but stretching like this is already helping, thank you very much 🙏🏻

[@RehabHero]

Love this! You're welcome and keep it going!

[@aryan.a1z511]

At, 0:58 when you said "The ulnar nerve comes out of its groove",which i have the same problem but isn't that known as "Ulnar Nerve Subluxation", where there is a dislocation, or am i getting it mixed up?

[@RehabHero]

Yes, its technically an ulnar nerve subluxation.

[@maxibloxia9553]

Thank you

[@JimmyBaus-d4k]

Hello in your opinion is it possible to "fix" cubital tunnel with just adjustments in the way you perform an exercise combind with rehub exercises like the ones provided by the video or is it a way to slow down the problem?

[@RehabHero]

It is possible to 'fix' IF the issue for your cubital tunnel syndrome is due to muscle contractures. Muscle contractures are tight muscles, in CTS they're entrapping the ulnar nerve leading to poor nerve mobility and increased nerve tension (which then leads to the clicking and pain). HOWEVER, if the cubital tunnel syndrome is due to hypermobile cubital tunnel ligaments, then these movements may have limits as severe cases may require surgery. Severe cases aren't very common unless there's been a history of trauma or if there was excessive repetitive overload of the tissues (such as baseball pitching).

[@JimmyBaus-d4k]

​@@RehabHero Thank you very much for sharing your opinion. Keep trying to help people💪💪💪💪💪

[@Hannah-pc7hg]

Thanks. This will be useful later ☺️

[@zachchasse785]

My elbow clicks during elbow extensions and pronation. If i pronate my forearms when my arm is bent at 90 degrees there is no click. As soon as I extend my elbow and pronate it, it clicks every time. It feels deep in my forearm flexors into my triceps. No tingling during it, but I’ve also dealt with numbness in the pinky/ring finger when sleeping.

[@RehabHero]

It can still be this issue but you'll need to see physiotherapist that is used to treating nerve entrapments to know for sure.

[@anthonyanthony284]

Hey there. Great video. How cone every other video seems to recomend the flossing excercise, but with the neck going in the opposite direction? Like extend arm out and neck goes the other way instead of in unison?

[@RehabHero]

Hey there, those exercises are actually nerve tensioning or nerve stretching exercises. If you would consider the one I show to be a level 1 exercise, you could consider those variations to be a level 2 or level 3 exercise (depending on which exact variation you saw). While things are still painful or sensitive, I tend to prefer the level 1 version of things to give the body time to reduce symptoms while still maintaining good nerve mobility. Hope that helps to clarify things!

[@tech_snk]

sir can you please make a video on tennis elbow (or generally pain in elbow i have after pushups or overhead triceps dips). i have watched all other videos on youtube and there is no recovery . i watched athlean-x , jimmy ethier , and alot of others but i strongly recommend you also make a video because you helped save my clicking elbow . plzz

[@RehabHero]

Hey there! I have more elbow related videos on my channel. One thing you might want to consider is to identify which movements are aggravating your elbow and to temporarily modify those movements so it doesn't. This means if pushups currently hurt, it's a good idea to do less range of motion or decreased intensity (by doing elevated pushups instead for example) to offload the elbow and give it a chance to recover. Good luck on your rehab journey!

[@tech_snk]

@@RehabHero thank you sir!!!!!!!!

[@Nreeko16]

Can you do these exercises if you're still training your triceps in the gym? Thanks.

[@RehabHero]

Generally yes! Although you may want to reconsider the way you're training your triceps and do a few modifications by working in angles that are comfortable

[@yaaseryaaser5669]

hello, did u fix this clicking problem in ur elbow? i ve got the same prob especialy when i do pushups, triceps rope pushdowns n incline bench press

[@Nreeko16]

@@yaaseryaaser5669 Still clicking but less pain

[@benjitruth8101]

How long should we do this before we notice the clicking dissipate or cease completely? Best video on the subject thanks for your time

[@RehabHero]

Hey there! Glad you enjoyed the video. Generally you should notice a short term difference in clicking as soon as you've completed a single session. For long term changes it can take 4-6 weeks of consistent exercise (2-3 times per week).

[@sevenjemma]

Really impressed by this video. I have subluxation of both elbows and both wrists which is suspected due to hypermobility. Subluxation occurs hundreds of times a day doing daily activities. I try the glides/flossing for nerve entrapment but they frequently instigate subluxation - even the simplified versions. I’ve found these exercises really do help with my pain though. I have two questions - do you recommend these exercises are avoided in people with hypermobility? And if exercises aren’t suitable, would you typically expect patients with hypermobility to see benefits from splinting/surgery?

[@RehabHero]

@@sevenjemma thanks for watching my video! Regarding exercises, for hyper mobility, stability based exercises are best. These exercises can be modified by doing partial range as well as focusing on slow negatives (5-7 second eccentrics) or doing isometrics at angles 15-20 degrees shy of where the subluxation occurs. Regarding the splinting, this question is outside of my scope, you would need to ask an orthopedic surgeon about post surgery outcomes.

[@sevenjemma]

Amazing, thank you so much for the reply! Really appreciate it!

[@RehabHero]

@@sevenjemma you’re welcome and good luck!

[@plumahoplita]

Thak you for your video. How often can/should I make the flossing exercises?

[@RehabHero]

flossing exercises are generally completed daily

[@IAmLogicL]

i always wanted to know the name of the condition for my elbow click and how to fix it, now i finally do thank you.

[@RehabHero]

@@IAmLogicL you’re welcome! It may also be related to another condition called ulnar nerve prolapse.

[@quangye]

How are you doing now? Has it fix your clicking problem?

[@oofoof5631]

My elbow regularly clicks during the days i do triceps but 3 days ago it clicked funny and it was painful. From then on every time it clicks its painful. I know that the pain will go away in a few days but could these exercises prevent this from happening in the future?

[@RehabHero]

Without doing an assessment as to why your elbow is clicking your guess is as good as mine. If the clicking is due to the conditioned mentioned in the video, generally yes it can help with future issues. Often elbow clicking happens due to inefficient exercise technique, it'd be worth getting your program assessed in terms of exercise form and training volume.

[@ze_dog2394]

Had this condition for 2 months. been doing these exercises for a week. Do you have to rest while doing these exercises. Because I still do my regular push workouts while doing these exercises daily.

[@RehabHero]

Yes rest is needed, these exercises are also generally done every other day rather than every day. Rest days allow the tissues you're targeting get a chance to recover and to heal.

[@medmex4308]

Hello, in case of ulnar nerve dislocation is surgery absolutely necessary? The nerve seems a bit loose but it does not protrude from the bone.

[@RehabHero]

it depends on your goals. If you're looking to live a lifestyle that requires a lot of stability then I would say yes (like a professional baseball played).

[@simongrant1015]

I haven’t been able to find a video about inner elbow clicking during curls. If anyone has info that’d be great!

[@RehabHero]

@@simongrant1015 the same exercises work for that situation as well 😉

[@lambtypeguy-cd4tp]

How is this different to ulnar nerve snapping or triceps snapping syndrome all involve the elbow pop

[@RehabHero]

@@lambtypeguy-cd4tp this is the same condition as ulnar nerve prolapse / snapping. They’re just different names for the same condition. Triceps snapping is different as it’d affect a different region of the elbow

[@tadex7330]

Are all these exercises safe to do if its at the point where I have loss of sensation in my pinky and part of ring finger? Great video :)

[@RehabHero]

hey there, generally if it doesn't make it feel worse then yes, but you would need to ask your physiotherapist to know for sure.

[@experiencewithmartin972]

I am feeling this during pullups also and it is mostly my right elbow doing it. What is worse is that it will not allow me to exted the elbow fully, it feels like it builds up a lot of pressure and then comes the crack but im really scared to let it crack every time as it involves some pain before it cracks. It feels locked up before it cracks. I did a lot of street fitness in my teens, was crazy on the muscle ups, was doing them very explosive and it started ever since. Haven't healed and im 28. It is starting to bother me during tennis which is my passion and it sucks ...

[@emangt76]

I have the exact same problem as the video, but some time ago I started to have this clicking in the elbow while doing pull ups, the thing that worked for me was to consciously to tension my lat on the side that the elbow clicks while doing pull ups and to counsiously make the most strengh in the thumb, pointing finger and middle finger, try not to engage as much the ring finger and pinky, overusing those two fingers make the elbow click. I hope I could help you.

[@experiencewithmartin972]

@@emangt76 Thank you, I will post an update later on as i am a month and a half into recovery still as tennis injured my tendons (that is the guess and that is what doctors say but no mri was done so ... next thing to do is MRI, my guess is tennis messed it up as my elbow feels like it needs readjustment, it feels like the tendon or the ulnar nerve isnt where it has to be. This happened from tennis serves but years previously to that i did a lot of street fitness explosive workouts like i mentioned in my previous comment.

[@emangt76]

@experiencewithmartin972 I wish you well. I hope you'll recover fast 🙏

[@brunoreydecopas]

Loved the video! May i ask something tho? Last week i tried to do some triceps pulldowns with more weight than usual. And after that, i started feeling this "clicking". Is something i should be worried about? I mean, it's not painful but i get easily distracted by it. Do you have any idea if doing these exercises will make it stop? Thank you!

[@RehabHero]

Hey clicking may or may not be something to worry about, it may progress to becoming painful but it may also not. You likely increased the weight by too much which then caused things to click. General rule of thumb is that weights lifted shouldn't increase more than 5% per week per limb (or 10% if doing both arms holding a single weight like on a cable pulley machine). If you have been exceeding this on a regular basis it may be time to de-load and rebuild from there.

[@brunoreydecopas]

@@RehabHero Oh... Thank you so much! Keep up the good work!

[@RehabHero]

@@brunoreydecopas you're welcome!

[@Wookiemonsterfreak]

Could I do the ball flossing thing on my knee and work the elbow from there? I have been having this since my youth. I guess I should really warm up before pushups. Eventually, it does settle so obviously warming up first makes sense. Thanks for these.

[@RehabHero]

@@Wookiemonsterfreak yes you can but I prefer using a hard stable surface like a table instead if possible

[@sybaritemonkey309]

thanks for the video, i get clicking when i do the exercise when my elbow is more raised as you show but not when my elbow is lower down, is this exercise to fix the clicking / popping ?

[@RehabHero]

If the location of the clicking is the same as the location mentioned in the video it can still help, there's no guarantee however as I haven't assessed your elbow myself and do not have a diagnosis.

[@gabo20zyzz]

i was looking for a video like this for 2 weeks :(. By the way is adding a forearms strech a good idea?

[@RehabHero]

@@gabo20zyzz it can sometimes help, no harm in doing it unless you find it makes things worse

[@gavin_hill]

Thoughts on the nerve floss. Should the head not be tilted toward the hand when it is raised in elbow flexion? Reason, that the ulner nerve is under tension at the elbow and you would want it to be "slack" at the neck.

[@RehabHero]

Yup that’s another way to do the nerve flossing if needed 👍🏻

[@gavin_hill]

@@RehabHero Okay thanks!

[@Eneergy]

I can't do push ups now because my medial tricep is popping, so if I do these I will find a cure or only surgery can fix this PLEASE REPLY BTOTHER❤

[@Kairholaw347]

Hello David, i actually feel the exact opposite sensations as this. When i do bicep curls and pull-ups, on the contracted portion of the movement, and especially during fatigue. I get that clicking or snapping sensation. Do you have a video or suggestion for this? Thanks.

[@RehabHero]

Hey there, there may be a stability issue going on within the elbow. Taking 1-2 months to focus on eccentric movements can help in this case. This means eccentric triceps extension and eccentric biceps curls. Eccentric movements focus on doing a 5 second repetition for the downward / relaxation phase of the movement.

[@Kairholaw347]

@@RehabHero hey David, im back. I incorporated your advice into my training this past week. Much slower and more focused on the eccentric, even a small pause at the bottom. All of the discomfort is gone and I feel the target muscle working more intensely. My pumps are better too! Thank you.

[@RehabHero]

@@Kairholaw347 you're welcome! Glad the changes seem to be working better for you :)

[@Anfal_Ali_khosa]

I have tricep tendonitis and my elbow is also clicking which video should i follow?

[@RehabHero]

You may have to do both, its not too uncommon to have multiple issues occurring at the same time.

[@akashkothari2223]

Can I still workout with this. So basically I was working out and I tried to put the dumbbells down a new way on chest press and as I was lowering them to the ground I felt a click. It started hurting right after and it’s hurting slightly the next day, not when I’m doing anything but when i put a bit of pressure or bend it. Should I just take a week off or something

[@RehabHero]

Generally speaking any movements that don’t re-aggravate your pain is safe to do, you might be able to get away with doing accessory exercises or doing workouts at a lower intensity.

[@akashkothari2223]

@@RehabHero okay thanks so much for the quick reply!

[@sit772]

during the flossing the snapping is irritating? should i still be flossing ?

[@RehabHero]

You shouldn't push flossing through an irritating movement, you can modify it so that you stick to half reps or even quarter reps. Over a periods of weeks to months your range can open up giving you access to the full exercise.

[@Emmanuelx13]

Hello, my ortho and doctors are saying it’s coming from my shoulder but i highly doubt it

[@RehabHero]

Hey there, any reason why you doubt it? What tests did they do to verify that it was the shoulder

[@billblount7854]

Coul these flossing excersizes actually be harmful if you have subluxation of the ulnar never?

[@RehabHero]

There's a bit of nuance to this answer. Usually the flossing exercises are done in a way that does not reproduce symptoms, you do this by shortening the range if needed (for example, just go halfway through the full movement). If you're modifying the exercise this way it is generally regarded as safe... but you would want to ask your health care team for personalized advice regarding this. If you're 'pushing through' the movement and causing the ulnar nerve to sublux then it potentially could re-aggravate your symptoms.

[@minzhingliw5034]

I have a similar clicking elbow issue, but with the outer part of my elbow. Happens when i do exercises that involves biceps. Any advice on that? Thanks 😊😊

[@RehabHero]

Tough to say without an assessment, but it may be related to a 'tight' supinator or biceps muscle. It was also be related to your form while doing the exercise instead of having to do with 'tight muscles'... but honestly it's just a guess as no evaluation was completed. I suggest checking in with a local & highly rated physiotherapist if you can that's used to dealing with weight lifting injuries.

[@levantuananh2463]

I have this issue for years now, is there any chance it will heal itself by doing this...

[@RehabHero]

this depends on the root cause of your issue, if it is due to tight muscles then yes it can get better with these exercises

[@Y_VezNan_Y]

The intro of your video describing the condition seems to be exactly what im dealing with, but instead of tricep exercises, i feel the click only when doing bicep exercises. the click only occurs on 1 arm on the way up when my elbow is at a 90 degree angle. When using dumbells after a bunch of reps my funny bone starts getting so uncomfortable cause it keeps shooting into my pinky. When doing 1 arm kettlebell suitcase carrying that same arm starts feeling really numb up to the elbow after 35/45 seconds. Its not painful but just uncomfortable. Im going to a physiotherapist next week but perhaps u know the cause and or have any video with exercises to help against this?

[@RehabHero]

Hey it's actually common for you to feel issues relating to this condition on biceps exercises as well. The same exercise series still works when getting started.

[@Ness-i9j]

will the popping go away if i just keep doing em push ups and neglect it?

[@RehabHero]

Not usually

[@mitalchopra9885]

Hello, everytime ks extend my arm it clicks. So even during the excersizes you showed it is clicking no mater what angle i do it. It clicks doesn pain but after few hours elbows pain. What about the stimulation of the tricepts. Shall i do it before excersize or after ? Or shall i do it on a day i dont do the excersizes u sugest

[@RehabHero]

usually I do the triceps massage before the exercises to loosen it up. If this doesn't work, it may be that you have a loose ligament which may not improve with exercise.

[@bryanblanco88]

What about clicking on the outside part of the elbow?

[@RehabHero]

This may be related to either your common wrist extensors or your triceps lateral head

[@JCProductionz]

Hey, I recently pulled something that it is giving me a pop effect when i do tricep pushdowns or any pushing movement like bench press or shoulder press. This happened about 2 weeks ago when I was bench pressing and after i did the last rep, my elbow joint was in extreme pain. I let it rest by not benching or doing tricep movements. Ever since then, I had been putting ice on the area and rubbing something similar to tiger balm. I tried tricep pushdowns again today and after doing some warmups with it to see what i could do without experiencing pain, I started to feel the pop effect and i stopped immediately before possible worsening the condition. Do you think tiger balm would help it along with the exercises you have provided? Also, i saw some videos where the degree of elbow flare when doing tricep pushdowns can make a difference, where if you have a close grip while doing it, it might cause the elbow pop?

[@RehabHero]

Changing your grip is one way to modify the exercise while you’re recovering so that’s not a bad idea. Stuff like tiger balm won’t heal you but it can make things comfortable enough for you to maintain your mobility while things are still healing. focusing on triceps mobility might help, or sticking temporarily to isometric push downs to maintain strength

[@theadishete]

I have been dealing with this since 7 years now, nothing worked, no physiotherapy either

[@RehabHero]

some cases won't get better with exercises alone, it really depends on the extent of the ligament laxity

[@CLEEPER1]

This sounds like mine but I can't straighten my elbow out. Is this related?

[@RehabHero]

That's not typically a symptom of this injury, I recommend getting it checked by a sports physiotherapist or chiropractor.

[@slowmercy69]

I'd love to do these exercises, but I'm worried if I should do them. What do you think about my condition? My elbow started clicking after trauma to my elbow. For 7 years, my left elbow has been clicking. It hurts and my hand has not felt the same I went to the orthopedic doctor, two actually, and they say I need surgery. I feel hesitant. The pain I felt when I was basically hit very bad haunts me to this day, it was loud and real. My bone wasn't fractured, I found this out recently. Is surgery the answer? I'd do it to get rid of the pain, but I plan on seeing a third doctor

[@RehabHero]

Hey, I can't say whether or not these would be beneficial to you because I haven't done a full assessment on your elbow myself. If you want to see if a conservative approach is practical, try consulting a physiotherapist directly, but make sure they're highly rated or have a good reputation first. They might be able to offer their opinion on whether or not exercises can be helpful to your specific situation. It may be helpful to bring any imaging reports to them as well as it can tell them the extent of any structural damage (if any). Hope that helps!

[@slowmercy69]

@@RehabHero Appreciate your response ❤️ Sucks when things are out of the person's control Thank you

[@RehabHero]

@@slowmercy69 you're welcome and best of luck with everything!

[@toddhelseth317]

Is it bad if you feel clicking at all points of the floss ?

[@RehabHero]

Clicking itself is not inherently bad unless you get pain, but if it is too uncomfortable one way around it is to reduce the range that you’re moving in and to increase it as things improve over a period of days/weeks

[@Tryxike]

I have it in both hands

[@RehabHero]

I did too TBH, now I only feel it once in awhile during sets where I'm maxing out, but otherwise these exercises cleared mine up

[@RobertoHughes-u7n]

Jackson Patricia Lee Sarah Clark Timothy

[@rohanragel6552]

Awesome video, was just wondering i feel the clicking mostly when i stretch the triceps. but do feel some pain when the arm is fully extended (ie tricep rope extensions where the arms extend next to your body). if i were to do these exercises how soon should i know if they are working (flossing every day and tricep stretching 4-5 times a week and massaging every 3 days)

[@RehabHero]

Hey feeling it while stretching the triceps is also a known symptom for this condition. As for how soon you should notice changes, this highly depends on which activities you are doing that caused this condition to occur in the first place. Assuming that you’ve reduced those activities some amount, you can notice changes in as soon as 3-6 weeks.

[@rohanragel6552]

@@RehabHero when i first felt it, it was tricep exercises with some popping and a little bit of pain but the popping and pain increased so i stopped training triceps exercises altogether. recently i have noticed popping in certain biceps exercises (mostly in the ez bar preacher curl even when warming up with light weight) it pops occasionally (no pain) i presume this means stop this exercise and any other exercise that also has occasional pain? thanks

[@RehabHero]

@@rohanragel6552 clicking/popping without pain is generally safe to do, but if there’s an ache or soreness then modifying the exercise is a good idea. Generally I’d avoid stopping altogether as this causes weakening of your muscles which may actually prolong your symptoms. Instead, shortening the range of motion that you’re lifting weights in, or changing the angle is a better option. For example, if a standing EZ bar curl causes discomfort then switching to a Preacher curl, cable curl or machine curl may be a better option instead until things recover. It may also be a good idea to do stretches or massage exercises during the warm up to get things loose and moving more comfortably. Good luck!

[@LuciusIngemar-b1v]

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