Tennis Elbow Stretches & Exercises - Ask Doctor Jo

Tennis elbow, or lateral epicondylitis, is a very painful condition on the outside of the elbow from an overuse injury. It can be caused from several sports or even overuse on your computer or iPad. These stretches and exercises should help. See Doctor Jo’s blog post about this at: www.askdoctorjo...
The first set of exercises will loosen up the muscles, try not to push through pain, just get a slight stretch. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then turn your fist to the side with the thumb toward the ceiling for a radial and ulnar deviation movement going up and down. Finally, with your palm open and your elbow by your side, turn your forearm up with the palm up in supination, and then turn it down into pronation. Do all of these about ten times.
Now for some exercises, you can use a soup can or resistive bands if you have some, but start off with something light. Go back to your flexion and extension movement, and go slow and controlled with this. Do about ten of these. Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.
For stretching, put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Hold these for 30 seconds, and do three of them.
Finally, roll up a towel and hold it straight out in front of you. Now you will twist at your wrist, like you are giving gas to a motorcycle. Try to keep the tension tight on the towel. You can also buy a Theraband Flexbar for more resistance.
Related Videos:
Tennis Elbow & Golfer's Elbow Pain Stretches:
• Tennis Elbow & Golfer'...
Carpal Tunnel Syndrome Stretches & Exercises:
• Carpal Tunnel Syndrome...
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Tennis Elbow Stretches & Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Purchase a printable worksheet with the Tennis Elbow Stretches & Exercises in this video here: www.askdoctorjo.com/buy-tennis-elbow-stretches-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@DrVanNostrand01]

Thank you so much Dr. Jo, your videos have helped me a lot recently!

[@DrVanNostrand01]

also, only ten reps on the last exercise or should we be doing 3x10?

[@AskDoctorJo]

It's probably best to start with a little bit and work your way up.

[@solidtron1965]

How do I avoid this? I'm new to tennis and I feel my elbow in pain after a few games 😓

[@stephandelaat]

The exercise at 4 minutes is painful, should it be painful or should I stop before the pain hits?

[@ManifestationsX]

Thank you! This is already making my elbow feel so much better. Came as a result of high volume weightlifting

[@AskDoctorJo]

You're welcome!

[@afc2285]

My hero

[@Badalexander213]

Same here

[@ericsusy]

Great, feels better already, also from lifting weights

[@MCBeastMC100K]

@@ericsusy how’s it 2 weeks later

[@arpansen8411]

Oh my gosh I can’t believe these simple stretches helped my elbow pain go away within minutes! You saved my basketball season and weightlifting training

[@AskDoctorJo]

Glad they helped!

[@pouyanebrahimbabaie5811]

I got a fast relief just by doing these exercises, thank you very much!

[@AskDoctorJo]

You're welcome!

[@jianipierre5040]

Fax yo crazy

[@Cheaticity]

@@jianipierre5040 honsstly

[@taniyajebisow2983]

same here

[@sreeriji201]

How long did u do these workouts...?

[@MendedFuzz]

Thanks so much. I can't believe how much these have helped and it's only been a few days. I have both lateral and medial epicondylitis and doing these every morning have improved these annoying injuries beyond what I expected.

[@AskDoctorJo]

You're welcome. I'm glad they are helping.

[@miguelcardenas2413]

Did you fixed it ?

[@charlesplate3676]

WORKED LIKE MAGIC Absolutely stunned. For the past few years I was struggling to stay consistent at the gym. Every time I started to see progress my tennis elbow would act up and I would stop lifting. For the past week I did these exercises leisurely throughout my day and before I lifted, and it worked like MAGIC. My elbow pain has disappeared. THANK YOU SO MUCH DR. JOE

[@AskDoctorJo]

You're welcome!

[@FCT8306onTwoWheels]

This was a great find.... got the elbow pains in my elbows and wow just a little bit of these exercises and the pain is reducing. Gotta stay on this for a while

[@edwardrgonzalez3195]

How are doing now? Would you be kind enough to update us?

[@FCT8306onTwoWheels]

@@edwardrgonzalez3195 no more pain

[@playerunknown12396]

@@FCT8306onTwoWheels how are u doing now, can u lift now

[@FCT8306onTwoWheels]

@@playerunknown12396 yeah just sore in other parts of the body now haha

[@playerunknown12396]

@@FCT8306onTwoWheels good for u😂

[@nidderdalefitness1923]

Ive been in so much pain and these stretches and exercises are amazing. I’m so grateful. I have done then twice and such a difference already. If I’m injured again I know who to look for thank you so much x

[@AskDoctorJo]

You're welcome. I'm glad they are helping.

[@pratherbby]

Thank you. Thank you. thank you. thank you. first video to actually make my pain go away. You saved my track and field season.

[@AskDoctorJo]

You're welcome! I'm glad it helped.

[@ptruscott2007]

I have been doing this tennis elbow video about five times a week since May of 2020 and it has TOTALLY CURED my elbow problem. Last Spring I injured my elbow lifting dumbbells with bad form (I was swinging them up not doing a controlled lift). Now I am fully back to doing my maximum dumbbell weight with no pain. Thanks Dr. Jo!

[@AskDoctorJo]

You're welcome!

[@ah-dc9kc]

Very simple demonstration and effective. best video online, thank you Doc

[@AskDoctorJo]

Thanks, and you're welcome!

[@jisbinsanjose6231]

I also agree that some of this exercises could be beneficial. but I think a more helpful solution will be Panlarko Tennis Elbow Planner as curing tennis elbow exercises. googling will give you more info about it.

[@sebastianmedinalagunas2361]

Great video!!

[@charlespetit1872]

Very good videos. I suffered a stroke in April of 2022. I was wheel chair bound for while paralyzed on my left side. I am currently walking and about 85 percent and I am "fine tuning" my walk, fingers etc to pre stroke. These videos, although they may seem like simple movements of which they are, help the neurological strenghtening. It has helped with the muscle memory in my arm and elbow.

[@AskDoctorJo]

Thanks. Good luck with your continued recovery.

[@gunillahartgers1746]

This was very useful! I did the exercises twice and I will add this video to my liked videos for repeated use. You need a few props to do these exercises: a small dumbell or can, a small hammer, and a small towel. Good luck!

[@nwowolf4591]

I had a little pain in my elbow-wrist after playing tennis for the first time and I found this video, I must say- this doctor knows her stuff!!! This immediately made a difference and I felt relieved to see most of the discomfort go away.. I am blown away, thank you Doctor Jo!

[@AskDoctorJo]

You're welcome!

[@felicisimanisperos5483]

This is super! I work as a nurse and for the past 6 days my left forearm is paining. Even Ibuprofen is not working. Just 1 round of the stretching relieved my pain especially when doing pronation of my arm. Thank you! Will definitely do this before my duty.

[@AskDoctorJo]

You're welcome!

[@TunerBonesaw]

Had this issue a few years ago and needed a refresher on the exercises. After one set I already feel a difference. Thank you! Cute doggo, too!

[@AskDoctorJo]

You're welcome, and thanks!

[@ettcha]

Thank you for posting this. Until I tried these exercises with both hands, I had no idea how affected my right arm was. My left moves fluidly and effortlessly while my right is stiff and limited in comparison.

[@AskDoctorJo]

You’re welcome.

[@Blonjel]

Thank you!!!!!! Did these while laying in bed and it instantly feels better. Will be sure to do this throughout the day at work 😊😊😊

[@AskDoctorJo]

You're welcome!

[@chee4281]

I've been suffering from this pain for 2 days after doing pull ups and just doing this managed to relief some of my pain. Thank you so much

[@AskDoctorJo]

You’re welcome.

[@EdmundBB]

Thanks Doc. Been having tingling feeling on my left seod of the hand plus the elbow for 2 days. This helped me relieve it by like 80%. It will help me keep it good (and sleep well) til i can visit a doctor after this is all over.

[@AskDoctorJo]

You're welcome.

[@janeacusar]

I have tissue tears on my elbow and i work as a nursing assistant. It gets worse when i go to work. Right now i am on leave of absence but i was told that recovery takes a long time and yes it does. Today is my follow up and the only improvement so far is i can now straighten my left elbow and lift like 8 lbs but still am in pain. Before i cannot straighten it at all and i cant even lift a can of soda. I needed more weeks off since my job demands me to use my arms in different positions for lifting. I hope he will give it to me as i do not want to cause more injury. Also found out that on both knees, my patellar tissues are deteriorating, no wonder i have a hard time standing up for too long without rest and my inner knee would hurt so much even when resting. So i hope he will take care of that as well and give me more weeks off to recover properly .

[@georgesunnyvarkey3425]

Thankyu Dr Joe You have healed my pain so many time in so many ways just as my personal Dr. I thank you wholeheartedly. You are a good healer

[@AskDoctorJo]

You're welcome.

[@Yoto1143]

Great video Doctor Jo. Whats the recovery time for tennis elbow and how long shall I keep doing these exercises?

[@julienleveaux3113]

I'd Say do them as long as you are in pain.

[@wmmwmb7887]

This is great content! I had shoulder surgery a year ago and no physical therapist ever told me this. Thank you and God bless you

[@AskDoctorJo]

You’re welcome, and thanks.

[@aujun2089]

This is very helpful mam. You safe my elbow and listen to your voice first time I feel like am in yoga class very calm voice 😊

[@CodeNameWombat]

First things first..thank you so much! These stretches help a great deal and help immediately. 2 questions..can you overuse this approach? Is this masking a problem that is not fixing? 35,000 miles on motorcycle in just over 2 years..

[@lainyluvsya]

Thank you! This was really helpful, I also got full relief from my TMJ pain from another one of your videos! Thanks for sharing your knowledge with us

[@AskDoctorJo]

You're welcome! Glad they are helping.

[@TOMS-ux4zp]

Thank you Doctor Jo my wife went to the GP (UK) and he suggested looking on youtube to show her how to do these exercises and yours were exactly how he showed her to do so thank you and love Super Dog ...Lol

[@AskDoctorJo]

You're welcome, and thanks!

[@jimb3093]

I have it in both elbows. Great exercises and boy did I feel it! My right elbow is worse and the exercises brought tears to my eyes but a good pain. I’ll plow through and hopefully feel better as time goes. Using ice packs and Tylenol as well. I do a lot of manual labor and push ups for fitness. I’m assuming at age 48 it’s catching up with me. Just lifting a pan off the stove hurts. Thanks again.

[@AskDoctorJo]

You're welcome.

[@miguelcardenas2413]

Did it work for you ?

[@jimb3093]

@@miguelcardenas2413 yes it sure did! I had it worse in my right elbow. So I trained myself to use my computer mouse with my left hand. That has helped as well. I got a left-handed ergonomic mouse even though I am right-handed. My left elbow is completely fine, and my right elbow is fine. Just occasionally I have to stretch.

[@ptruscott2007]

Dr. Jo can I suggest a couple of videos that you might do in the future? I really loved the six minute tennis elbow video because it was BOTH an explanation and a demonstration. It was short enough that I could do it several times a week. How about a six minute complete knee workout. When I say "complete" I'm suggesting that we do the exercises along with you and you put a stopwatch showing the seconds in a corner of the screen. The other complete workout that I would value is a complete upper back workout. When I try swimming freestyle at my best speed I get an agonizing pain between the shoulder blades. I would love it if your videos could help with that. Keep up the great work! Many thanks.

[@AskDoctorJo]

Thanks! Yes, I have several real-time videos for those. You can find them at: kzbin.info

[@cozycoyotea8908]

im an artist with super bad anxiety, so anything happening to my wrists/elbows makes me panic and i spiral into extreme worry about never healing... these videos and comments give me hope that it can get better. So thank you, i've watched a few of your videos, not only am i hoping they'll help me physically but mentally too, bc it's a bit scary ^-^

[@AskDoctorJo]

You're welcome.

[@fabianfollowerofchrist5299]

Do not worry you’re not alone I worry sometimes about little injuries too but God is with us. ✝️😌

[@beverleybordalo6620]

Thank you. These exercises are making a difference. I'm feeling a deep stretch all the way to my scapular muscles!!! Looking forward to being more supple and pain free. 🙏🏽🌱🐶

[@AskDoctorJo]

You're welcome.

[@sakshamagrawal]

These exrcises work like a charm to relieve the pain pretty much instantaneously

[@foufou8368]

You are a savior to many people here

[@litigioussociety4249]

I'll try this. I started developing tendonitis at a job a few years ago where there as a lot of lifting. I changed jobs shortly after, and it was mostly gone until this year when it started acting up again while using a selfie stick. Strangely, I used the stick for a year with no issues, then recently it started to cause pain. I think these exercises plus using two hands to hold the stick as I have been should be a big improvement.

[@Rachel-ho9kx]

This has helped me relieve a ton of pain. I feel great now! TY so much

[@AskDoctorJo]

You're welcome! Glad it helped.

[@mowwow7524]

idk if i have it but both elbows feel inflamed

[@stubergdooshbag]

I hardly ever comment on videos but I just wanted to say THANK YOU for providing us with this as a resource and making it so accessible (using tools that are easily found around the house). My elbow has been killing me for about a week now and these exercises are the first time that I've felt relief, thank you thank you!

[@AskDoctorJo]

You're welcome! Glad they are helping.

[@tillypoozies6799]

Thankyou so much. I'm 52 and thought my weightlifting day's were done. This video has saved me. YOU'RE THE BEST.

[@AskDoctorJo]

You're welcome, and thanks! 😎

[@rosaurarodriguez596]

This exercises are miraculous . alleviated my pain after just one day of doing them. Thank you very much!

[@AskDoctorJo]

You're welcome!

[@hewjanus3291]

This literally made me feel better almost instantly thank you so much

[@AskDoctorJo]

You're welcome.

[@AnnnnnaQ]

Thank u sooo much...I was in excruciating pain yesterday! Why is tennis elbow so painful?

[@elenal.602]

I looked a lot in Internet and checked different exercises, but these ones are really good! Thank you!

[@AskDoctorJo]

You're welcome!

[@7798chrisd]

Thanks for this video 😊. I play tennis and since going to gym I just started getting mild pain in my tennis arm at the elbow. (Also get some wrist pain from tennis) I stopped doing the arm excersise weights at the gym since I got tennis elbow. I was going to ask if I should stop doing any muscle excersise while still having pain on the elbow? I will start doing these excersises /stretches in your video right now. I still have mild soreness now.

[@AskDoctorJo]

You're welcome. If the other exercises increase the pain, it's probably best to stop them until it starts feeling better.

[@janicek3152]

Lol corn or mush! Love your fun personality Dr Jo! You’re saving my elbow from computer pain. ❤️ 🐕

[@nayifal-hashimi5741]

Hi Dr. Jo I have a chronic tennis elbow now for the first time I watched your vids exercises its great and awesome so i just wanna ask u how many times a day could I do them ? And i tried do them all for the first time today I had a pain in my elbow so its a normal thing ? Should I continue for how long Dr. and that pain will go to complete all the exercises normally thnx your reply will be highly appreciated 🙏🙏

[@mindmotivation7838]

Played badminton after a long time...had this same pain since 16 days...i hav tried diclofenac gel, painkillers etc.. nothing worked.... seeing this video i done those streches ...before even the video ends, pain almost vanished.....thank u...

[@premjitpv]

Hi Thank you for this video. I have a few questions. Hope you will answer these 1) I am holding a soft a soft ball and pressing it for some exercise. Is it ok I do this in spite of a slight pain. It is bearable. I am asking to avoid doing any thing wrong and harm my elbow. 2) In the morning when I wake up after sleep, my elbow joint is having a bit of stress and a kind of pain and it is a bit difficult for me to move the joint for a few seconds until I stretch. Is this common? 3) I work on laptop and use mouse a lot. Is it ok if I do this with tennis elbow? 4) I used to play badminton and since 2 months unable to. Do you think I can play ever again?? Thanks in advance doctor. Hope to hearing from you 🙂

[@alifyabharmal6890]

Thank you so much for this video. I struggle with this on my right elbow.

[@AskDoctorJo]

You're welcome.

[@nancyhoijer8944]

Thank you. Two doctors and 12 months later, I finally know what's wrong and have a way to treat it. Stretches already working and I'm going to be sure to do them before and after work every day.

[@AskDoctorJo]

You're welcome. Good luck.

[@allangoulding9646]

Thanks Dr. Jo. Best I have found. The exercises have really worked

[@AskDoctorJo]

You're welcome.

[@rbx10]

Thank you so much Dr. Jo. God bless your heart. This exercise is going to help my elbow recover tremendously. I see myself going back to the gym in a week top!!!

[@AskDoctorJo]

You're welcome.

[@frankypty21]

Thanks, I think I tweaked my right elbow this weekend from doing pull ups and deadlifting. This will definitely help.

[@AskDoctorJo]

You're welcome.

[@brendad940]

Oh my gosh I know this video is 5 years old and you'll probably never see this but thank you for posting this it is EXACTLY what I needed. I am in between doctors as I moved states and have been in so much pain and with covid I don't want to go out anyway and I don't even have to buy anything to follow your instructions! Thank you thank you thank you so much! I am definitely a new subscriber!

[@AskDoctorJo]

You're welcome, and thanks!

[@leegandysdroid]

Dr. Jo, thank you for the video! It's obvious you've helped a lot of people. I have a quick question. After my tennis elbow is healed, are these exercises good for preventing reinjury? (i.e., should I keep doing them even after the pain is gone?) I got mine from doing something I love - mountain biking - and I don't want to injure it again! Or are there better ways to prevent it?

[@AskDoctorJo]

You're welcome! Yes, they can be used as a preventative or maintenance. They can be done a few times a week, or before mountain biking or other activities that might flair it up.

[@dcordray63]

I’m not exactly sure what I’ve done to myself all I can think is I’ve caused inflammation in my elbow particularly on top part ever since I started curling heavier weights to build flexors & extensors. I stopped about year ago and have had intermittent pain episodes that will go away with Advil but come back by easily flaring up by certain motions. I’ll try these exercises to see if it will reduce. I try to be very careful not to flare it up because when I do get a flare up in pain and starts throbbing and sucks so bad!

[@asthajolly3050]

My ankle fracture went bad in 2007...and pained even today after it healed in winters..theis helped me so much

[@AskDoctorJo]

Glad it helped.

[@shmodzilla]

I've been struggling with this for months. Probably the only dude here that got it from a machete though. Anyway I didn't realize I was doing the stretch wrong until I saw this. It already feels WAY better thank you!

[@AskDoctorJo]

You're welcome!

[@Swisshustler89]

This worked forever grateful for your work.

[@AskDoctorJo]

Glad it helped.

[@estellaalaniz6984]

Hello I am in a lot of pain even after my injection. How many times per day do I do these exercises and for how many days or week?

[@costakany7985]

It IS normal to have pain afther injection

[@katiechurchwell7463]

Thank you! I was wondering what some of these exercises would like like with a resistance band?

[@gekobcint4973]

Recently I sta rated doing incline pushups after one week I started feeling elbow pain I did my research and it turned out there were some mistakes in my form, I stopped the push ups for 3-4 days but I still feel some kind of pain especially if I was in the push-up position, I did this stretch at 4:10 and it’s a life saver thanks a lot. Note: u do need to warm up first

[@AskDoctorJo]

You're welcome.

[@DROPIMP1]

Hi! I have a question for all you guys saying it worked really well, did you do it one time a day or in the morning and at night? Did you increase weight?

[@vicstart]

Excellent. I can feel the difference after just one set of exercises. Thanks Dr Jo

[@AskDoctorJo]

Thanks, and you're welcome.

[@chandansoni7547]

Thank you thank you thank you doctor Jo... for this exercises i have lots of pain in my elbow but now I am feeling more comfortable very easy exercises and very effective great video ever

[@AskDoctorJo]

You're welcome, and thanks!

[@chandansoni7547]

Can u have any effective exercise for fat/weight loss

[@thewanderer8]

Such a painful condition. I got mine after overdoing the building projects during lockdown. I've been reading that typical recovery times for tennis elbow can be up to a year (gulp). Would you agree? 10 months to go. Am going to start your exercises twice a day. Thanks for the video.

[@AskDoctorJo]

You're welcome. It usually just depends on how quickly it's treated.

[@MistyNightsStories]

I have tennis elbow for 7 months now due to working at amazon. Packing over 2000 packages a day. I got 3 cortisone shots and have been doing physical therapy for a little while but the pain still remains. I started this workout and i have to say it has improved but pain is still there on a daily basis. No doctor has told me it will heal entirely. Can someone please say it will? If you had it did it disappear? And how long did it take? does it still act up?

[@MJ-fm8oz]

Hi Dr Jo, I started with tennis elbow about a year and a half ago and now it has healed (I.e not in constant pain) but still if lift anything heavy, it starts to hurt albeit not for many days. But I just want to be normal again. Could you kindly suggest exercises for strengthening pls? Thanks

[@wmmwmb7887]

I wish I could like this video multiple times and sub more than once. Feels great on my elbows! I’ve been wearing compression sleeves and everything trying to get it to feel better. Thank you again!

[@miguelcardenas2413]

Did you also got that awkward tightness on the forearm ?

[@paigetowey9791]

Thank you, very much! Used your vertigo pt exercises and they really helped- so searched for you again! I appreciate you and your Super dog!🥰

[@AskDoctorJo]

You're welcome, and thanks!

[@sazzymills]

This person is an absolute delight

[@AskDoctorJo]

Thanks 😎

[@TLTthatsME]

Bless you!! I feel a positive difference already 😅😎😍. Advil works but I'd rather heal and strengthen vs numbing. Thanks for this help!

[@AskDoctorJo]

You're welcome!

[@deniseberger2093]

Hey... Thanks for sharing..... My doctor wanted me to go to pt but couldn't afford it.... This was very easy and extremely helpful. I have other issues in my elbow, but this sure helped the "tennis " elbow.

[@AskDoctorJo]

You're welcome.

[@patrickvinas6524]

I have tennis elbow in both arms. Do i have to do all of your exercises daily or just pick a couple everyday? Thxs for helping me out with your video.

[@grez6330]

The twisting exercise is very effective, thanks Joe!

[@AskDoctorJo]

You're welcome!

[@danielcorle7215]

Thank you fornthe simple and easy to use exercises.

[@AskDoctorJo]

You're welcome.

[@kapilverma4350]

Hey doctor your videos are very fascinating, But I am confused here I got this pain when I sit on study table resting my forearm but slightly the side part of my elbow is also testing on the table and when I keep that position for some time the pain starts in that portion acquired by a bit of tricep pain also. What it could be, please help me out. Thanks and love all over from India.😁🙏

[@mylamalaiba9426]

Hi Doctor Jo I'm new in your channel and i already subscribed.Your video is very informative it's very timely that i suffered tennis elbow for 3 wks now and im glad that i saw your exercises.I will try this and hope for better result thank you Doc and more power from the Philippines☺

[@AskDoctorJo]

Thanks for subscribing, and you're welcome.

[@marmadukegrimwig]

Hi, how often should I perform these exercises? Twice a day, every day? Thanks…

[@grahamsorley2594]

This is the best I have felt in two days thank you

[@AskDoctorJo]

You're welcome.

[@astrotatz9247]

Thank you I’ll be doing these everyday.

[@AskDoctorJo]

You're welcome.

[@ashtaylor9541]

Mine started out as pain and one night I woke up after my arm fell asleep as it usually does when I lay on my right side, and since then I've had what feels like a type of tingling and tightness from my elbow to my pinky finger. My doctor diagnosed it as tennis elbow and I'm hoping these exercises can help me go back to normal again some day. Thanks you, I was scared I'd live with this for the rest of my life I'm only 26

[@AskDoctorJo]

You're welcome.

[@heatherframpton9693]

Thank you so much, Doctor Jo! 😁This is so timely as I have been suffering from "Tennis Elbow" this week. Ugh. It's really interfering with my health and fitness routines! 🙄 My PT husband has recommended icing and Advil. 😁❤️

[@AskDoctorJo]

You're welcome!

[@Travelinalong5553]

Thank you Dr Jo..I have Tennis elbow and it hurts so bad. These excercises helped me right away. HOw often per day should I do this? Also could you help me w. an excercise so that my wrist/hand doesn't hurt so much when riding my motorcycle. Thanks again.

[@AskDoctorJo]

You're welcome. Yes, these should also help for that.

[@jeremynachtman4626]

Great video! I have had Tennis elbow on and off (mostly on)for roughly 6 or 7 years. I am now 23. I know that is pretty young, but yes my family physician diagnosed me, it was not a self-diagnosis. I got it primarily from wrestling, but now and for the past year and a half my occupation is that of a mail carrier and I also play a decent amount of video games on my pc which I know is not great for it, but I'm not going to stop that. I used to workout religiously and enjoyed it very much and I would like to get back to that lifestyle. But with my elbows in their current condition that is not a good idea. Any advice, other than the video above? And as for the video above, how many sets of this should I be doing, how many times a day, ice, heat, massage before or after? I would really appreciate it if you got back with me. But I understand if you don't have the time.

[@AskDoctorJo]

Thanks! You can do these 2-3 times a day. I would start off with just one set of each, and then work your way up if you don't get too sore. They don't seem like much to make you sore, but if this has been going on a long time, it might not take much. I would heat before to loosen up the muscles, and then ice afterwards. If you can, the best thing would really be to go see a physical therapist, so you can get specific treatment for your particular weaknesses. Good luck!

[@scottferguson3477]

Dr Jo, loved your demo! How frequent do you recommend these stretches and exercises? Any suggestions on frequency of icing the affected area?Scott

[@AskDoctorJo]

Hey Scott, thanks! You can do these 2-3 times a day. I would recommend icing for about 10 minutes after each time you stretch and exercise. Good luck!

[@milionthemove]

Is it better to do these exercises in the morning or the evening? Thanks so much!

[@AskDoctorJo]

It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day. So it could be both.

[@MrMMAJER]

Wow thank you so much for this. I was experiencing elbow pain form handstand push-ups and this helped greatly.

[@AskDoctorJo]

You're welcome.

[@ProbablyNotASlug]

Hi Dr joe! So far these stretches have been super helpful in my recovery but I'm noticing my wrists are starting to pop now when I do the towel stretch, should I be concerned? Am I possibly over stretching? I try to do it every day

[@AskDoctorJo]

It depends on if it he popping is painful or not. If it's not painful, it might be because things are getting loosened up now and there is more mobility. Strengthening progressions usually help with that, but unfortunately, since I can't evaluate you, I don't know for sure what it is/why it's happening.

[@ronaldlattuf5837]

DrJo! I wrote you a couple of months ago for advise on these exercises, and I've been meaning to come back for a while to tell you, THANK YOU VERY MUCH! These exercises really made a difference and delivered great results. A million thanks for your excellent work and keep it up!

[@AskDoctorJo]

You're welcome, and thanks for letting me know!! I'm glad they helped.

[@HotTakeAndy]

Finally! A video with stuff I have around the house. And bonus doggo. ❤

[@rafy_gt]

Doc. It has been 3 weeks since I dislocated my elbow, is it normal that it still pops out? And should I start therapy now or wait until it's completely healed, thank you in advance

[@kiranchaulagain3676]

I have been suffering tennish elbow pain for last three month but now i relieved little when i followed your exercise so how long i do this exercise for completely recovered.

[@robwinemiller9712]

are these still good to do after tenex surgery on the elbow? i had my surgery about 2 months ago, and still have pain, hard to pick up anything or use it like i did before, burning sensations. my dr. stated this is normal could take 8-10 months to get back to normal. but guessing should cont with doing some kinds of stretching or exercises,

[@simplycy919]

Annnnnnd this is why I love KZbin.. Thank you!

[@AskDoctorJo]

You're welcome!

[@grace-v2d]

Thank you. I haven't been to the doctor but started having lots of pain in this area after gardening. These stretches really hit the spot. Being 50 has cause some different reactions in my arms and back lol.

[@AskDoctorJo]

You're welcome.

[@SameerKhan-cf1hv]

Doctor after doing this stretches shall I continue gym or need to give some gap doing for exercises ..plz guide

[@suegray6387]

Thank you, these exercises are so good!

[@AskDoctorJo]

You're welcome!

[@curleyandbean]

Super useful and easy to follow. Love the dog in his cape too!

[@AskDoctorJo]

Thanks! 🐾

[@eskimo4130]

Very helpful. Never realised you could curl your fingers round when stretching 4:30 , that helps hugely as i could never get that stretch well in the past. Thanks

[@AskDoctorJo]

You're welcome.

[@lesleylawrence8297]

I really like your videos. Nice and simple and easy to understand. I haven't been diagnosed with tennis elbow, but I have soreness on the outside lower part of my upper arm...sort of the low end of the tricep but on the lateral side. Would this be tennis elbow...or would these exercises help it? I notice it a lot when doing plank exercises. Sometimes I'll yawn and stretch and just the contraction of reaching my arms as I stretch will cause a bit of pain. Thanks for any help you can give me. Cheers!

[@AskDoctorJo]

Thanks! It could be tennis elbow. I think the stretches and exercises are definitely worth trying. Good luck!

[@lesleylawrence8297]

+AskDoctorJo perfect, thanks so much!

[@AskDoctorJo]

You're welcome! I hope they help.