Why Is My Tennis Elbow Not Getting Better?

[@SportsInjuryPhysio]

👉 You can use a strap around your forearm to relieve the pressure on the painful tendon in your elbow - they work for tennis elbow as well as for golfer's elbow. Some options: - Strap with pneumatic pad: geni.us/LOaTMH - Strap with built-in pad: geni.us/OgYawK If you buy anything via these links, we may get a small commission at no extra cost to you.

[@randomguy2809]

Can you make a video showing this? Because it kinda felt like thus can be boiled down to: What can you do to fix tennis elbow? Literally just wait, there's nothing else to do. Stop doing everything and wait for it to fix itself.

[@3putt548]

Just be aware it doesn’t heal using the strap. It does reduce the pain somewhat while using it.

[@davidbrown4271]

@@3putt548thanks

[@davidbrown4271]

What about ice 🧊? Wait strength it or let it rest ? I’m perplexed

[@Thanx1982]

@@randomguy2809I agree I just wrote a comment as well. This has zero information on how to take action other than contacting them for more info

[@stevelewis3292]

I’m currently experiencing it. Take it as an opportunity to improve cardio and strengthen the lower body.

[@jordanberesford6677]

Good shout!

[@TehhLeviathan]

Did you ever fix it. Been dealing with this for 1.5 years.

[@bodnar28]

Just the best advice here! I have watched many videos but this one gets it right. Doing exercises and stretches too soon has just made things worse. Rest, rest, rest. Annoying but necessary. Thanks so much.

[@SportsInjuryPhysio]

You are welcome!

[@Wingedbeagle]

I have had tennis elbow for about 7 months now. Wrist curl exercises didn't help. But what has worked in the past week is applying an electric heat pad, at highest setting, around my elbow and upper forearm and doing gripping exercises with arm straight and bent at the elbow. Would do about 2-4 sets of around 10 reps each day being careful not to reaching pain. I experienced dramatic improvement in 2 or 3 days of doing this. The heat pad is key.

[@Andre.06.07]

I got it April 23 and I'm still waiting for this injury to heal. Hands down the most challenging (mentally and physically) injury I have experienced. To say I'm stressed would be an understatement

[@epd1584]

I have had it for over a year. Take it serious is all I can say. I let mine get bad and I am paying the price. It has taken everything that I have fun doing and stripped it from me. If it is still bothering you at 6 months take physical therapy, don't wait. If it costs you 2 grand its worth it. GOOD LUCK!

[@elperrocovero]

@@epd1584 I’ve had mine for a year already

[@tempabed9075]

@@epd1584 me too, almost a year and a half. But it’s now different kind of pain from when it started, less painful but feels chronic. Were you able to fully recover?

[@epd1584]

@@tempabed9075 took PT still improving. This stuff is so hard to put away, its crazy.

[@MF-bj3ql]

3+ years of tennis elbow complications. Went through phsyio, shockwave therapy, acupuncture and no improvement :(...thinking of getting surgery now. Anyone out there who had surgery?

[@planeandsimplexplained]

I’m happy to hear an honest view on elbow tendinitis and not a quick “10 minute fix” video.

[@zvkvhs3818]

I have tendinitis on my elbow and have and have a bad shoulder from compensating. I was working after my injury and continued to load it until my work restrictions changed and my job no longer could accommodate me, but then I started doing physical therapy and I felt they were working my elbow just as much and now it’s been two months since the injury and my elbow has not gotten better This information really helped to understand why. Thanks.

[@SportsInjuryPhysio]

Thanks for sharing!

[@misa5531]

Definitely the best advice! Rest is the key. All the other KZbin videos recommend the same repetitive wrist exercises. She makes so much sense. Why would you want to do a repetitive motion on an aggravated tendon or muscle?

[@Mohammed-yd4uc]

No you have to do an extension movement for the affected tendon, taking break doesn’t help besides could lead to another problem

[@elperrocovero]

@@Mohammed-yd4uc I think you right. I had mine for 6 months and just bought some hand grips weight and doing that helped.

[@ozguraydn8407]

how are you doing rn Misa

[@JadesFitnessBucketList]

i disagree, rest is key at the beginning yes, when the pain is aggressive. but as with all tendonitis injuries, its getting the degree of exercise to strengthen it just right. mild exercises such as the wrist one for tennis elbow bring blood flow back in to help it heal faster and strengthen the tendon without putting a large load on it. rest may remove the pain but its the exercises that eventually heal you

[@wazheamadman6086]

Hmm. So I seen a physio and done gym exercises and yes had an injection and now I have done basically no exercise or anything for 28 months and it’s still the same 😭

[@ryanmetzger838]

Question: Should I still ice or massage my elbow during the time that I’m resting it?

[@jennifergrody]

I started feeling mine in July 2023 noticed while I was carrying a small vacuum (I clean for a living). I have more of a hard time at night, it keeps me awake due to the pain radiating down my arm towards wrist. I would of addressed it more but I missed a step & popped my bicep tendon off my opposite arm & had to have surgery to fix that. I am still healing from that since mid September. Once that is feeling better I’ll definitely address it once again with a doctor. Nothing works for pain. Icy hot is only temporary. Even with me not been working the past 5wks it’s not gotten better. I can’t take anti inflammatory due to a past surgery.

[@kq8499]

makes sense but what if you don't gave time to rest your elbow ??,ie you use your arms dailly like at wrk,?..

[@gerardt3284]

I got it once I started doing finger extensor training (in rice bucket) My way of dealing with it was making sure I rest 1 week between sessions, and drastically decrease the force I was using in the bucket. It's gradually gotten a lot better

[@englishincontext4025]

Super video this, delivered in an excellent way. Lots of great advice. 👍👍 If I may add my 10 cents, there is also a fair amount of research suggesting that those with medial or lateral epicondylitis have a lot of tension in their neck and shoulders; and that this rigidity is an indicator that the muscles in the upper body are not doing enough of the work when the arms are used - so too much muscular work is devolved to the elbows, in compensation for that. I've certainly found that the wrist rotation (etc) exercises only serve to make things worse and am currently working to free up the shoulders and neck. This seems to be working, though as the instructor points out, you have to be patient and not overdo it. This is the hardest thing for me because my own tendon-cy (little epicondylitic joke there 😂) is always to do TOO MUCH. Thanks tor the video. 👍👍👍❤️

[@SportsInjuryPhysio]

You're welcome!

[@marinzlataric6005]

Believe me pronation and supination with bands solves it in weeks. Had 3 months of extreme pain and I cured it with over 100 reps of pronation/supination with wrist on the table and exercise band glued to the floor, every day for few weeks it just disappeared.

[@SportsInjuryPhysio]

And that's what makes treating this injury so tricky - exercise is the absolute best treatment for many people and for others it just makes things worse. Thanks for sharing!

[@ddgriffin2002]

Good information! It’s been about a month. Stretching has improved a lot,. However the portion around where the tendon connects to bone is STILL VERY PAINFULL and sensitive! Disturbs my sleep…… Being committed to just resting it my be best.

[@kellymm7630]

I have it in both arms worst in my left since around may. The only thing that helps is lots of deep heat . Also pain down arms and in wrists . Does anyone experience this pain also

[@reric8119]

Hi Kelly, Same. I was diagnosed with severe bilateral tennis elbow. The pain was so bad it hurt to extend my right arm. Now I have pain in both that radiates to my arms, wrists, and upper arms. I also, have pins and needles (tingling) in both hands 😢. Have you seen a physiotherapist?

[@antoniaarata205]

Yes I do. Wrist and middle finger! I’ve had tennis elbow for 3 months.. 😢

[@JacobOlli]

I've had mine since February, and it won't go away

[@DAHVIEDK]

Same here. Both arms since February...

[@JacobOlli]

@@DAHVIEDK Mine is getting better now, here is what i do everyday: - Massage it where it hurts with either some lotion or blue lotion. Massage to seperate the muscle fibers if you know what i mean. Do it for a couple of minutes. - Buy a tennis elbow brace, a good one. Not a cheap bad one. Wear it everyday, but now when you sleep or when you workout. - move your hands up and down(flexing the underarm muscles. While stretching out you arms. Do this until you can’t anymore. At first i only did to 20, now i can do to 100 or more. Hope this helps you 👍

[@dantes377]

Thank you for a very informative video! You address a lot of issues that very few others do on KZbin, as relates to tennis elbow treatment.

[@SportsInjuryPhysio]

You're welcome!

[@nilanjananilimadalui7347]

Thank you ma'am . Your tips number 2 help me so much. I can suffering in tennis elbow from 4 months. Now I can be more careful. Thank you so much

[@louisevilleneuve4571]

Chronic 2.5 yrs trued everything. Can’t sleep. Can it be cause by cellphone use. Emails etc.

[@babylon84vn]

Hello. Thank you for the video. Great source of information. I got tennis elbow from my work, after 2 months of rest now, i feel much less pain. I ve just had ultrasound image, my fysio therapist told me it looks normal, im still feeling the irritation and sometimes it flares up. What does that mean?

[@SportsInjuryPhysio]

We used to think that pain was linked to injury - if you feel pain it means there's an injury. And we used to think severe pain must mean severe injury. However, through research we now understand that actually pain is just an alarm system and the brain decides how sensitive the system is. Think about when you hit your finger with a hammer - before you do it, you can press hard on your finger and nothing hurts. But after you hit it, you touch the finger super lightly (so not enough to cause any damage) but it creates pain. That is because the brain has upgraded the alarm system to trigger with very gentle pressure even. Now, in an ideal world the pain sensitivity should decrease as the injury heals - but this often doesn't happen. The evidence shows that, especially in ongoing cases, the pain system can remain a bit over sensitive and cause pain when it should not really. So, long story short, when you feel the pain view it as a warning that your brain is not yet happy with the amount of work you are putting through your arm and it is warning you (well in advance of any injury) that you should take it easier. The more you look after your arm and use it within the limits it currently likes, the less sensitive the alarm system becomes until one day you realize it actually doesn't bother you at all any more. Sorry for the essay 🙈 I need to make a video about this 😅

[@davidclark6172]

Just subscribed best information on internet most of the therapist say to exercise it it's rest rest more rest I like this lady's honesty

[@allanlombard8221]

Ok I’ve sorted mine and I’ve come back here to share how I did it. I do motorcross and I damaged mine properly!! I tried everything including 3 cortisone injections. I also bought that silly strap which actually hurt it even more. Mine was torn on the tendon and the muscle was torn causing pain from the tendon, down about 5cm. NOTHING worked. Rubbing it sideways, up and down, icing it, etc etc etc…It was so so bad, I couldn’t do anything-had it for 5months. I started to read all the comments and picked up two bits of info. I bought a simple hot water bottle. I started every evening after supper, to put the hot water bottle on my arm and hold it there until it cooled down. I got it as HOT AS POSSIBLE!! For as long as possible. I also did it some afternoons. While doing it I kept my arm as STRAIGHT AS POSSIBLE!!! Then, I went to sleep with my arm STRAIGHT and never bent it in the night. I used extra pillows to keep it STRAIGHT. I did this for 3 weeks thinking I’m still going to have to go for an operation.. when one day I woke up and it felt sore, but a different sore. Because I’d kept it STRAIGHT for as long as possible, it had a chance to recover. The heat from the hot water bottle brought blood supply to the area and it healed. I went for a slow ride yesterday and the rest of my body is sore, but not the tennis elbow. I’m still doing the hot water bottle!!!! I’m NOT getting this pain again I am determined!!! HEAT AND OXYGEN & KEEPING IT STRAIGHT WHEN YOU SLEEP. Try it, don’t use ice, and don’t try anti inflammatorys because you need it inflamed and hot!!! Good luck!! 👍 Allan.

[@paulimmanuel2541]

I've got a boxing match next week, thanks for this advice going for the water bottle now!

[@joelhermanross]

Thanks for sharing. I mountain bike so can relate and look forward to this hopefully helping.

[@HenryManampiring]

Thank you for this! I feel slapped with all the "zillion pull up" remarks because that's what I've been doing and not willing to let go. This is very clear and comforting. Thank you and God bless!

[@TehhLeviathan]

Same here... I bought a doorway pull up bar and got addicted.. that + constant push-ups fried my elbow. Sucks so bad

[@MyFord77]

I’m not taking few months off. Got me a elbow strap and going to workout around it

[@wwjr1798]

How did this work out for you? I've had TE 8 weeks from doing farmers walks. I'm probably 70% improved but definitely scared to pick anything up let alone work out right now

[@MyFord77]

I used the strap and worked out through the pain. Didn’t do anything that aggravated it. It went away after 5 months

[@dogie8c]

What type of elbow strap brand did you use?

[@MyFord77]

@@dogie8c the one’s from Amazon. Velcro type

[@philipbayliss879]

Can it start from banging it, as wacked my elbow and was painfull but didn't think much of it then just got worse and worse but did have lots of tiling jobs one after the other so was dabbing each tile repetivley and got that bad after 5 weeks since caught it, iv had to go off work. But iv done hundreds of tiling jobs without problem just seems since I caught elbow after letting rest the main pain is from that spot on the bone you point to.

[@dirtwhisperer658]

Yes it can start from hitting your elbow as it causes tiny tears in the those tendons. They become inflamed and boom you have tennis elbow. I have watched a million videos on here trying to get rid of mine. I had it in both elbows for a year and the right finally cleared up after getting cortisone shots 3 times. Now the left is still there. I can't do anything around the house and it's driving me crazy. I've had shots in the left elbow 4 times now.

[@philipbayliss879]

@@dirtwhisperer658 nightmare. I had cortison shot last wk but hasnt had an effect but seem to have miss the tendon which was annoying has even draw a circle on exact spot it hurt but doctor decided to do in differnt spot and when looked later you can see it missed the tendon thats causing the pain not sure if has to be in tenfon or not to work but dosnt seem to have helped. Been back at work since december the 4 wks off seem to havd help but literally 1st day back constant pain. Dosnt help im a carpenter/plumber so constantly having to grip

[@dirtwhisperer658]

@@philipbayliss879 If he got it close it might still work. You can tell when they get the right spot because it will hurt worse than the tennis elbow that night and the next day. Ya i hear you. Tennis elbow is terrible to get and tough to get rid of. There is a roller on amazon called the Rolflex. It hurts but it works. Thats what i think fixed my right arm and most of the left. You clamp it down on the worst spot and then flex your wrist up and down and around. I could feel it breaking up scar tissue or something in there.

[@philipbayliss879]

@@dirtwhisperer658 ye iv had it done in shoulder few times this didnt feel the same been over a wk now aswell no improvement where with shoulder after 2 days could move with no pain at all. Thanks il have a look for one of thoes i did buy a thing called tenease cost £50 but i might aswell of strapped my electric toothbrush to arm for what good it is. Like a minnie vibrator. And had 3 chirapractor visits on it but no relief. Gutted has never put in accident book as get knocks all the time never excpected it to last this long

[@dirtwhisperer658]

@@philipbayliss879 Try that rolflex you can really get in there in the trigger spots. I hate to say but i think you got awhile before it heals up. Mine has been 18 months so far. Its almost gone now tho

[@mayankmishra03]

I don’t know if giving complete rest is the guarantee that it won’t happen again. It’s true that all other exercises which claims to cure this in a day or two doesn’t work at all but I don’t think resting for 3-4 months gonna make sure that it won’t come back at least for sometime.

[@lukeatdis]

I got this irritating thing 2 months ago. After gym (pull day) I played tennis and realized that it was a great mistake. I got 5 session of physical therapy of ESWT which reliefed the pain mostly but didn't fix. I'm still using arm bandage, icing it daily and my doctor advised me to use cologen which I also take daily. Hopefully it will get better some day. Great video to explain btw.

[@Kathircomments]

Same here. I too got it after a 'pull day'.

[@simenakre1672]

Hi, are your arms fine now?

[@Kathircomments]

@@simenakre1672 Not yet...

[@JadesFitnessBucketList]

hey im a calisthenics athlete and do loads of pullups etc and eventually i got tennis elbow. my issue is that even though its hard, i have taken time off and the pain does go and i get better but its useless as the moment i go back to training the pain comes again signifying it doesnt really get better on its own by doing nothing. ive actually found it really helped getting regular massages on the biceps and triceps and also doing the boring wrist over the counter with a weight exercise. but its still not really gone completely. I cant afford to take more than 3-4 months out of training as all my strength just goes, praying for a miracle at this point

[@SportsInjuryPhysio]

OK, so you've figured out how to get it calmed down, but it sounds like you then perhaps go back into things too quickly and it gets overwhelmed again. So, the tricky thing you need to figure out is how can you ease back into loading even more gradually than what you've been trying to do. Things that can work include: Shorter sessions, more rest breaks during a session, more recovery time between workouts etc. Have a look at these articles - I share more advice on it there: 1. All treatments to consider but specifically relative rest: www.sports-injury-physio.com/post/tennis-elbow-treatment-what-works-what-doesn-t-work-and-what-makes-it-worse 2. Exercise advice: www.sports-injury-physio.com/post/three-types-of-exercise-for-tennis-elbow-how-to-do-them-properly

[@nickclarkuk]

Thank you . I’m early in this injury so I think I just need to stop loading it and be patient. It’s going to be leg day at the gym for sometime !

[@SportsInjuryPhysio]

You're welcome!

[@ThebrainLab_]

Excellent explained! Plz made a video on TFCC rehab guide.. Will be appreciated

[@kenmenezes7499]

I keep on re-injuring the elbow doing normal household chores. Hard to totally rest the elbow

[@sampk9229]

it may be TMS , search Dr John Sarno's research on TMS pain , originates in brain due to emotional stresses of life. nothing to do with any physical injury .

[@rahvan1432]

@@sampk9229 avid gamer and lifter. Until i got a collic baby with a girl i barely knew that has huge mental problems. Got elbow issues 1 year after and its now been 5 years. Stressed out of my mind for 6 yeara. Could there be a connection?

[@Tang.Nguyen]

I’ve got golfer elbow since last December 2021 and now it’s April 2022 and I still have to rest. Don’t know how long this boring resting period will have to last!

[@adamcurtis83]

After 10 months of complete rest and pain medication, dry needling worked on first session and within 4 weeks of treatment was completely pain free.

[@k-mac5511]

where you active? What activities caused and were you able to resume? How is now, a few months later? Thanks for your feedback. I just saw the dry needling option but haven't talked to anyone that's tried it

[@Brian-ph7jg]

I've gone through Tennis Elbow. The literature is pretty comprehensive in that tendons need load to heal. I will say that because of that people undervalue rest. Look at it this way, if I was doing 80-100 pullups in a day and now I'm doing 3 sets of sub-maximal hammercurls then I'm essentially resting at that point. My point is that yes resting and offloading are important but doing nothing is bad. Offload for maybe 1-3 days at most. Your going to be doing a lot of resting though because if you really have Tennis Elbow like three quarters of your program goes out the window and becomes impossible to do. Picking the right exercises is important, a little bit of pain is usually a good sign you are doing the right exercise. Also watch your pain the next day. If your sore or the elbow hurts the next day you probably overdid it. The people who never recover are the ones who keep doing pullups and trying to continue their program or the people that do nothing and try to let it heal purely with complete rest. This injury must be rehabbed or you will never fully recover. The next time you do pullups or whatever it will eventually come back.

[@elperrocovero]

I’ve had mine for a one year already and I don’t know what to do. Mine came from lifting heavy and it won’t go away.

[@arielsoudry9427]

So you can't do any pull-ups? Or pushups?

[@drive-byguitarlessons1858]

@@elperrocovero I’m in the same boat. Going on about 10 months right now. Sometimes I think it’s getting better - then I have a really bad few days. I’m not sure what to do, but I’m trying everything I’ve found from Jeff cavalier to Trevor at smashwerx to Bob and Brad & physical therapy channels. I’m trying it all. But I’ve noticed I can trace the pain up through my arm, up the shoulder and into the neck or upper back.

[@thomast6823]

@@drive-byguitarlessons1858 go an see a physiotherapist. Sometimes you can self treat if you have the correct diagnosis or are close enough. But it sounds like you may have misdiagnosed and therefore need a professional to look at it. Those are my 2 cents.

[@youtubeaddict5663]

What does rehabbed mean?

[@jimtyler1181]

After having Golfers elbow for two months I met with an orthopedic surgeon who told me this is honestly going to last a year or a year and a half. He also went on to say that most doctors that are not orthopedic surgeons are going to talk about information and it simply isn’t what the issue is. He told me people use the word tendinitis citing inflammation and that it’s regarded as a misnomer in the orthopedic medical community. He said that golfers and tennis elbow or overuse injuries that have degraded the tendon and damaged it. The healing process he said would be modifying my behavior so that I do not repeat the issue that herded along with massaging the muscle tissue and increasing circulation with heat sleeves. I also found a place called “tennis elbow classroom” where they discuss why this helps. I wish everyone out there the best of luck and health.

[@iambodybuildingyt221]

Hopefully this helps my elbow has been hurting for like 8 weeks now and I've let it rest but it's not getting better

[@aviraltyagi735]

thank you so much, i have literally had it for months from weight lifting and i tried everything , JUST TAKE A BREAK , let it heal.

[@FelixCulpa333]

I hurt my arm about five months ago and have been stubbornly using it ever since thinking it would just heal one day. Did yours ever get better from resting and not using it?

[@aviraltyagi735]

@@FelixCulpa333 i am assuming it is a tendon issue that is causing the pain, i busted both my outer tendons by benching more than i should have , i tried taking a break for a month and getting back to the gym but sadly tendons take a shit ton of time to heal , its been 9 months and i havent been able to lift as before ,still in the healing process .

[@henre61]

@@aviraltyagi735 how are you now

[@aviraltyagi735]

@@henre61 i have started lifting again particularly focusing on forearm extension and not overdoing stuff , i workout 4 times a week with moderate weights and its been going great , its a slow process , also theres a great jeff cavalier video dedicated to this I'll be sharing . Cheers

[@aviraltyagi735]

@@henre61 kzbin.info/www/bejne/bZy3f55ppqqogq8

[@WolfsBlood44]

Good Lord the info on the net is crazy varied concerning tennis elbow. But NO ONE has addressed a very basic question. Should I do therapy exercises (tyler twists.squeeze ball,,,etc) when it causes pain. Not discomfort but pain. Like a little above moderate pain. Sharp pain. Why does no one address this?

[@SportsInjuryPhysio]

The rule for rehab and any activity when recovering from this injury is usually that it is OK to do as long as: 1. It doesn't cause a significant increase in your symptoms during or in the 24 hours after the workout or activity 2. And any increased pain or discomfort should settle within about 24 hours Sounds as if those exercises are causing a significant discomfort for you - however, you may want to check if you are perhaps putting too much effort in e.g. should you be squeezing at a much lower intensity.

[@ProcreateDigitalArt]

I got tennis elbow over six months ago after punching my punch bag to much. Finding it really hard to heal. Still very sore. 😢

[@wildwestadventures3583]

Do you recommend massaging the tender area

[@k-mac5511]

Yes

[@justinsmith4996]

Fortunately my tennis elbow healed pretty quickly. I cut out my isolated bicep exercises for the first month, and slowly incorporated hammer curls and bar pull downs during the second month. After a total of 3 months, it was completely gone! Good luck to everyone, you'll get through it!

[@SportsInjuryPhysio]

Thanks for sharing!

[@bharatbck]

This is the best advice on KZbin . Thank you so much. What is your advice on the air cast band

[@SportsInjuryPhysio]

They can be useful - in our experience they work for some people but not others. But they are relatively cheap to buy so worth trying.

[@DejaDrewit]

Problem is when it’s your JOB we cant take 6 months off. I work on the laptop and it took me months to figure out that was what was aggravating it. I draw so cant exactly start drawing with my left hand. No wonder its been 11 months and no improvement. When i asked my PT what is causing it or what i did so i can maybe avoid doing it again he didn’t seem to care to even answer that question. It was just oh i duno u just need to stretch daily and itll heal. I realized months later it was from the laptop which I started using at the same time of my injury but because i was also exercising at that time i assumed it was from exercise. And even when i use a digital pen to draw im still using my wrist all day. It sucks

[@KeeperPlus]

I'm in construction. I cant let it rest for weeks. Guess I'll just be in excruciating pain till I die.

[@SportsInjuryPhysio]

Try using a tennis elbow strap - they can sometimes help - can find them on amazon

[@rottenbanjo]

Same here

[@experiencetherain]

I already have disuse atrophy from not using the arm much, If I rest the tendon even more, can only imagine the atrophy will get worse

[@SportsInjuryPhysio]

This advice is not for everyone - it is for the people who may have been overworking their tendons. If you've been resting it and it hasn't helped, then you should be trying gentle exercise. This is why it is useful to see a physio who can help you decide what is right for your case.

[@76disproportionatelemurs]

Glad to finally know what in the world is wrong with my arm. Totally guilty of doing a million pull ups, push ups, tricep dips and never giving the tendon a break. A little heartbroken I’ll have to wait months before heading back, but I’ve got to get this thing to go away 😅

[@avishek6359]

How are you now?

[@76disproportionatelemurs]

@@avishek6359 It’s been doing a lot better. I’ve been wearing an arm brace at night to keep my arm straight, and that has helped a lot too. Hoping to be able to get back to normal in a month or two and ease my way back in to lifting. Almost completely back to normal.

[@avishek6359]

Happy to hear that. You can also try heat compress, if the pain is completely gone. It will boost your healing speed. Btw i got relieved from symptoms in one week by doing heat compression and ultrasound therapy.

[@zGraeme]

@@76disproportionatelemurs what is your normal routine during day and for night time, for example when do u stretch, exercise, heat, ice and put on a brace?

[@76disproportionatelemurs]

@@zGraeme I stretch in the morning. Usually a full body stretch before jogging. I have not lifted for months at this point while my elbow has been healing. In the evening I stretch again, ice, and then wrap a brace around my arm. If I’m working at my desk I throw the brace on again and make sure my elbow isn’t sitting on a hard surface because that makes it worse for me. Then I just make sure the brace is on at night as a reminder to keep my arm straight.

[@bepeas80]

I think I caught this elbow thing by sleeping,I sleep pretty much using my right arm as a pillow,(sleep on right side of body,with my arm around the side of my head,with my hand behind my head)I never really had a problem with it up until now,woke up one morning with super severe elbow pain. Crazy stuff :(

[@sknyc9704]

I sleep the same way and believe it happened to me during sleep. Woke up with this injury. It’s been more than 3 weeks, and still hurting.

[@bepeas80]

@@sknyc9704 yeah,this injury sucks big time. I had it for about 3 days,then I decided to go to the doctor,turns out they drained some fluid from my elbow area with a syringe,it was quick and easy and not as painful,it immediately helped me extend my arm a bit more,but wasn’t at 100%,but definitely felt a difference,took an additional couple days for it to get back to normal. It’s definitely how I sleep,I wake up in the middle of the night sometimes to change my sleep position to avoid it again.Hope you get it fixed,and feel better.

[@sknyc9704]

@@bepeas80 thank you for this helpful info. Wish you a speedy recovery.

[@mtn7224]

Same here. I’m having to train myself to sleep with straight arms now.

[@catb4433]

same :( I also got it by sleeping ,what to do?

[@NeuroPulse]

Got mine from doing weighted gymnastics rings muscleups with too much weight too frequently while also doing an intense manual labor job. The manual labor job has pushed me past the optimistic 6 month recovery time but I think I still have potential for the 12 month recovery time.

[@trancebass2741]

Same I have a really manual job working on cars lifting wheels all day, how are you coping and what are you doing to help?

[@zuhairahnaf5483]

Do you still have pain?

[@JadesFitnessBucketList]

i got mine from bar muscle ups! its been 2 months and im losing the will to live! training is my life and my greatest passion, so its really affecting my mental health just resting it out.

[@andrewbrumagen3479]

I can't do that, I had a stroke and I can't use my right arm. I have the pain now something I did fixed for a year. I was diagnosed with tennis elbow in around 2005.

[@DanTheMeek]

So desperate for help on this. Came on me all at once after a lifting/bench press session, I looked it up and immediately stopped all lifting (which was rough as I was doing it 5 days a week at that point). 9 months later, not only hasn't it improved, if anything it feels a little worse, and now I've lost all my upper body muscle, which being in my 40s, took forever to build. Despite all the doing nothing, I still can't lift my tea cup in the morning, still woken up through out the night by the pain. A few weeks ago started trying the exercises I've seen online (specifically the ones around 7:00 that this video says are bad), no difference yet, good or bad, so sadly this videos evaluation of them tracks so far. Anyone know what the correct exercises are for lifting (both bench presses, but also just like, a cup of tea in the morning)?

[@SportsInjuryPhysio]

Hi @DanTheMeek - have a look at this article - I discuss the exercises in more detail there. But there isn't any one-size-fits-all plan that works for everyone - they have to be tailored to you: www.sports-injury-physio.com/post/three-types-of-exercise-for-tennis-elbow-how-to-do-them-properly If you want help with your rehab, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com

[@simonscott5104]

Best advise I've heard . Thank you , very well explained.

[@jessicamarinello7170]

I'm going on 2 years and I'm a deli worker been doing this for 2 years any other stretches that doesn't involve medicine

[@therandiked]

I had mine for 30 months now. No gym, no cycling , no running. took 2 months off work . Still no luck one arm got better. but right arm kept getting worse. NO help from doctors keep telling me use band and stretch . Only thing I do is drive to work, and do some key board and mouse use. I have all the right gear to not give problems like mouse pad with gel , keyboard resting pads, arm chair with padded arms. Even injections to elbows did not work (steroids) only things left are plasma injections or surgery

[@kellymm7630]

Sounds like have had it both arms like myself . I'm really struggling and doctors says they don't recommend injection anymore . I've been giving 2 months off work but I think at this rate I may longer as unfortunately I don't have an office job

[@StandardAndFakir]

@@kellymm7630 İ have it since 13 months ago both arms left is not as bad as right but this is not going away will try shockwave therapy soon

[@RupertPupkinComedy]

Did u ever fix it?

[@StandardAndFakir]

i am currently having dry needling treatment as well as supplementary treatments for 1 month let's see how this goes will update

[@RupertPupkinComedy]

@@StandardAndFakir thanks.

[@beem6572]

In september it will be 3 years I am suffering from elbow tendonitis aka tennis elbow. It went away and came back more painful. Tried ice, naproxen 2-3 times daily. Massage therapy, stretching, self healing. Nothing seems to work or heals it to the minimal. I can push a door without getting pain. Its annoying to do pull ups . I really need a miracle for it to be the same again

[@SportsInjuryPhysio]

Hi Beenesh, if you've had it for this long then it may actually benefit from strength training as the other treatments have not worked. But you will have to start with very gentle exercises, likely low load isometrics. If you wanted more specific rehab advice and an exercise plan, this is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@Osmien118]

good info... I wish you would have included preventatives...

[@SportsInjuryPhysio]

We discuss the causes of tennis elbow in this article, from which you can get some idea of how to prevent it: www.sports-injury-physio.com/post/tennis-elbow-causes-symptoms-and-diagnosis And there will be a similar video on here soon.

[@chrisr6710]

Had mine for 3 months now. I’ve not done anything strenuous in that time, I have it strapped up, taken ibuprofen daily and it’s getting worse. I can’t even take a carton of milk out of the fridge without being in pain. The pain from not moving it wakes me up at around 2-3pm every night now. Thankfully I’m having an MRI scan at the weekend to see what’s going on as this is a nightmare.

[@SportsInjuryPhysio]

Hi Chris - this is such an annoying injury to treat. Sometimes not moving it enough can actually also cause it to be more painful. So if you've been really strapping it up and not moving it, then it may be time to actually see if you move it a bit more does that help. Also, please check with your doc about the ibuprofen because it is really not good to take that for longer than 10 days at a time.

[@BigBaller-he1dz]

Hello, any progress with the elbow? I've had it for 6 weeks now and it's absolutely killing me.

[@GuilesGarden]

I guess my reason is not resting enough. Thank you for the information.

[@SportsInjuryPhysio]

You're welcome!

[@garlandafurong6962]

I got tennis elbow twice the first lasted for a 1 year and a half training on a fire extinguisher company the second just healed after three months, lifting a heavy basketball hoop it just needs rest, and stretching often hope this helps. The pain is gone finally

[@garlandafurong6962]

Btw I still worked when I had the symptoms

[@PandaSketch42]

What kind of stretches did you do?

[@dogie8c]

Please tell us your routine.

[@rachelcarter2036]

I suffered on and off with tennis elbow for 5 years , ive just had surgery so fingers crossed it has worked

[@BigBaller-he1dz]

Did surgery work? I've had it daily for 5 weeks now and it's killing me.

[@rachelcarter2036]

@@BigBaller-he1dz hiya , it hasnt fully worked for me 😩 its not as bad as it was but its still bad

[@tedjohnson64]

Sounds like you’re not a fan of the Tyler Twist exercises? Surprising.

[@levcaleb8727]

I got really ill and it rested the elbow! Now I need to make sure I don't injure it again with strain

[@SportsInjuryPhysio]

Just slowly ease into using it - build your endurance carefully.

[@tryingoutgravity]

Mine is irritated from editing and clicking my mouse at desk. So painful

[@davidclarke73]

Steff. I've had Bursitis elbow now for 4 weeks. Used anti inflammatory and ice and warm packs, just egg shape but not reducing. Going to Hospital but not in uk so will have to pay or go through insurance!! 2022. I'm a Gym rat and doing my head in. Not hurting when normal movements but seen some bad stuff that's scared me on you tube. Anyway your spot on but warm and told I need maybe draining but hopefully that's it. Cheers.

[@SiDJr2]

Can u guy's make a video on meniscus tear and how to treat & heal meniscus tear injurie & 2 grade LCL injurie

[@SportsInjuryPhysio]

Here you go - how to treat meniscus tears: kzbin.info/www/bejne/eWfPoIGDpt2dbaM

[@ojasrevankar66]

hello ,can we ride a bike if we have tennis elbow ?

[@SportsInjuryPhysio]

Gripping the handles very tightly for long period or going over very uneven ground can sometimes irritate it. So you will have to test a short session and see and try to identify your current limit and train within that.

[@truebro77]

I'm a plasterer and self-employed. Is there any hope? Any time I work it flares up....

[@adambell4510]

Who would give a thumbs down for this ? Good advice,clearly and concisely delivered....and for free.Never mind the thumbs downers,thankyou for this info,its great advice

[@mikebravo4860]

Extreme cases of tennis elbow, they couldn't raise their thumbs up, that's why 🤷‍♂️

[@jamescampbell2521]

Got my "tennis elbow" from running a wood chipper. It`s been over 2 months, seems like no improvement.When I wake up in the middle of the night I can barely straighten my arm Probably haven't rested it as much as I should but no-one else is gonna shovel my driveway.

[@Heidi5353]

Thanks for the great video @Sports Injury Physio - any thoughts on whether using a computer mouse is still loading the tendon too much? thanks!

[@SportsInjuryPhysio]

Yes! using a mouse is one of the most aggravating things because it requires those muscles to be contracting at a constant low level. However, you can often solve this nearly immediately by changing from using a regular mouse to an upright one where your thumb is pointing to the ceiling - in this position the muscles don't work so it reduces the strain. Here's an example of what I mean but there are plenty of different brands so perhaps research a bit before buying amzn.to/3gRqoxu

[@Heidi5353]

@@SportsInjuryPhysio Oh man, amazing thanks for letting me know - i'm on desk duty to help heal it at work but looks like i could help myself with a different mouse maybe!! Thanks for the info!!

[@sherylbuck7377]

should i ice it while offloading?

[@SportsInjuryPhysio]

Ice can help with pain relief but it doesn't really speed up healing, so use it if you feel it helps but it isn't necessary

[@kingjordan6648]

What you're saying is true ❤❤❤.

[@frankedwards6153]

I have had it for 12 months. Got it from pulling weeds in the garden and hasn’t gone away as I actually do play tennis so I likely have not given it enough rest

[@sarathks4950]

Through hard learned experience of having tennis elbow persistent for the past 3months cos it gets worked up from playing weekend badminton and the cycle keeps repeating, I've realized the hard way that REST and OFFLOADING the hurt arm for 6-12 weeks is the only way to completely heal this tendon! Thanks Steph, your video is the best explanation I've seen off all the videos online for the right way of treating a tennis elbow.

[@zGraeme]

How is your elbow now?

[@sarathks4950]

@@zGraeme Hi. Yes its been a month now since I've avoided my arm from taking up any form of large weights & its gotten better but the recovery is still slow i feel. To get back to playing badminton, im resting it for another month & hopefully recover completely. Lets see.

[@sarathks4950]

@@zGraeme Have u been going thru a tennis elbow injury as well?

[@zGraeme]

@@sarathks4950 yes just got it maybe week or 2 ago from playing golf, for the last week I’ve tried heating it, massaging it and stretching it but still uncomfortable. I work in retail so I’m using my arms quite a lot which probably isn’t helping. Gutted that it’s not a 2 week injury lol seems like it’s going to be awhile😔

[@sarathks4950]

Ya i feel you bro. It sucks a lot. But listen to this video and it would help you avoid making mistakes like stretching out your arm, especially with cables, cos its gonna aggravate the injury. Try as much as possible to avoid pulling, lifting & twisting stuff that needs a lot of effort. However, pressing against things won't worsen it.

[@block19row13]

The person she is describing could have been me. I've had acupuncture, shockwave, platelet replacement injections, steroid injections. I've done all of the exercises, and over 2 years later, its as bad as its ever been. I love playing golf, and today have made the decision to rest, not more sessions at the range practising, no more swinging a club in the garden, nothing. Its going to be frustrating and very boring, but i can barely grip cutlery today!!

[@waterwong12]

how are you doing now?

[@block19row13]

@@waterwong12 had to have surgery in the end. Got to the point where I was waking up everyday and couldn’t bend my arm at all. Day to day tasks like holding my deodorant were boy is my capability. Now, 4 months later I’m back on the golf course.

[@fluttergrrl]

Thanks for this. In 18 months I've tried all of the above and was advised against surgery. But I can't live like this forever. What was your recovery time and process like? @@block19row13

[@EOLFIL]

​@@block19row13is the surgery worth it and is it safe. Plz share your your experience before and after the surgery. I really need help, my mom has been suffering from it for almost 8 9 months I really want my mom to get better it's just getting worse still she is not able to get much rest. She have been suffering a lot.

[@DejaDrewit]

Problem is when it’s your JOB we cant take 6 months off. I work on the laptop and it took me months to figure out that was what was aggravating it. I draw so cant exactly start drawing with my left hand. No wonder its been 11 months and no improvement.

[@jtlondon81]

Should you be doing physio if you have 5 or if 10 pain

[@SportsInjuryPhysio]

Your physio treatment should be tailored to your pain levels and sensitivity - in most cases there is something you can be doing but what that is exactly will vary a lot between people.

[@nicedog1]

I had a frozen shoulder and it took nearly four years to heal on its own. I’ve now got tennis elbow or something similar and if it also takes four years to heal, I will be sixty five before I can play my guitar again 😢

[@SportsInjuryPhysio]

I am planning a set of detailed videos about tennis elbow that should be ready to release from end of this month - so, keep an eye out for them - perhaps they can help.

[@nicedog1]

@@SportsInjuryPhysio Ok Will do 😊

[@joshjackson5106]

Someone please help me I’m 15 and I’ve had elbow pain for 5 months, my wrist just started popping and I can’t play basketball without some sort of pain. Someone please help me 😢 I live in Troy Michigan. Please i just want to get back to working out and playing basketball without pain. Please😢😢

[@mobk9774]

Wonderful video. Thank you. Love your presentation style. What are your views on straps? Are there any you would recommend over others? (Obviously without assessing my injury I understand you couldnt be held responsible for the advice but just wondered if you know of ones that have a good reputation). My injury arose while performing boxing movements using dumbells twisting my arms as I punched. The pain is mainly centred in my extensor tendon.

[@maxtaylor8072]

I’ve had it for about four months and it isn’t showing signs of improvement. I have continued to swim a couple times a week because the act of swimming caused no pain whatsoever so I have been assuming that it isn’t aggravating the injury. But because it is still not getting better, I can now only assume that swimming, despite causing no pain, is probably the reason for the lack of improvement and will stop.

[@SportsInjuryPhysio]

I don't think swimming is the issue but check what happens if you stop it for 2 weeks - it may be other daily things that is causing it to stay irritated. Have a look at this blog post for more ideas: www.sports-injury-physio.com/post/tennis-elbow-treatment-what-works-what-doesn-t-work-and-what-makes-it-worse

[@rodrigoaraya2405]

Can i do push ups when still injury?

[@SportsInjuryPhysio]

You will have to check and see - push-ups can sometimes irritate it but not always. So observe how your arm responds in 24 hours after push-ups

[@evzone84]

I realize what I need to do. But It's tough telling the boss that the act of carrying supplies inflamed your arm, which impacts your ability to move said products, and that not carrying product is the best way to get better

[@k-mac5511]

Get a doctor's note.

[@crystaloffrost]

What about playing guitar? Can playing guitar cause tennia elbow? I am talking about fretting hand.

[@SportsInjuryPhysio]

Yes, that could be.

[@GabrielWithoutWings]

That would likely be golfers elbow.

[@johnsontb1]

“When in the day would you use your wrist like this?” Well, I use my wrist like that a lot. A lot. This explains why I’m not healing after 14 months.

[@DawnEnglishRose]

Had mine for over 5 months now

[@kumarangovender765]

The most honest advice on this condition. I've got it in both elbows 😢.

[@andreagiovannetti6794]

very nice video!

[@SportsInjuryPhysio]

Thank you very much!

[@andreagiovannetti6794]

@@SportsInjuryPhysio I took my phd in the southern part of the UK, then I moved to Sydney and back again to Cambridge: you are from somewhere in the south west right? :) Thanks for the video and the great explanation!

[@wi11ow13]

I’ve had tennis elbow on my right side for 3 months that initially came from pickleball and a gazillion pull ups. I’ve stepped away from any exercise that irritated it, like pickleball, the gym, like pull ups, heavy weighted pull exercises, and press ups. Eventually as it improved I have returned slowly to the latt pull bar, using very light weight, keeping wrist straight and using TUT to help the workout. Where as I would do weights 3x p/week now I do weights 2x week but only 2x upper body exercises in a session and very light weights compared to what I was doing. Also to keep myself motivated, I’ve learnt how to play pickleball with my left hand from practicing hitting a ball in the squash court and then transferring my game to the court. Not initially fun, but it now enables me to return to my social sport whilst my arm is resting. I’m still getting issues with it, but trying to dial in to my elbow and manage accordingly to help it achieve the fastest recovery speed. I use contrast therapy morning and evening as regular as possibly, with stretching to further help my rehab. Hope this helps.

[@osmanisildak2448]

i would like a channel that this lovely lady just tell me what to and what not to do about anything and everything. 🥰

[@TheFloozi]

Those wrist exercises with dumbbells are all over KZbin

[@misa5531]

We've been hoodwinked all along. Physical Therapist facilities don't make any money recommending rest...

[@picmedic]

This is so true

[@Greg-rv5vm]

Dealing with it the last two years it's very annoying

[@SportsInjuryPhysio]

We've just published this comprehensive overview of tennis elbow treatments. Maybe you'll find it useful: kzbin.info/www/bejne/pavNYYSgaLuqmtk

[@jonathan21151]

What happens if your forearm hurts ALOT but your elbow dose not hurt

[@xenorac]

I work as a packer for a large well known company that shall remain nameless and had tennis elbow for the last two nearly three months. There is no option for me to rest it in my work place, and it is not getting better at all.

[@SportsInjuryPhysio]

You may benefit from getting a tennis elbow strap. We can’t recommend which one because they vary quite a lot but they are usually really cheap to buy off the internet so may be worth testing.

[@dmk3858]

This woman completely contradicts what my sports physio is saying

[@rythempetemusic4207]

I'm 23 the tennis elbow makes look skinnier how do I get rid of plz help it's hard get rid of tennis elbow

[@SportsInjuryPhysio]

Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@seanl2863]

WHAT IF.... It's a tear tendon, would it heal on its own?

[@SportsInjuryPhysio]

You will likely require rehab exercises.

[@Foofie2005]

This is the BEST Advice I’ve gotten for this! Now I know it’s normal for this to take way more time then you want 🙄 for it to feel better! Thank you 😊

[@elperrocovero]

You single ?

[@DoubleAAce]

@@elperrocovero uve got no game

[@elperrocovero]

@@DoubleAAce and you no grammar

[@garethwynn01]

Did it get better?

[@Foofie2005]

@@garethwynn01 Yes 🙌🏼 thankfully it did 😄 Time was the best advice for me. All the other things I tried were just keep it aggravated. Good luck 🤞🏼