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Taking Charge of Your Health


Hey everybody it’s Doctor Jo, and today
I’m going to show you my top seven treatments for tennis elbow. so let’s get
started. So tennis elbow, or lateral epicondylitis, is when this outer side of the elbow gets
irritated usually because of those wrist extensor muscles. so the first thing you
want to do is just kind of warm up those muscles. so an easy way to do that is
just take your arm, you can either put it straight out or bent, bent is going to
be a little more comfortable, so if you’re really irritated you probably
want to start bent, if you’re not quite as irritated, you can go straight out.
just make a fist with your hand and then at your wrist just go down and then come
back up. so this is really just an active range of motion movement, just warming up
those muscles, so not necessarily a stretch yet ,but just getting these
muscles kind of warm and ready to be stretched. so you don’t really have to
pause and wait, you can do maybe a three-second hold if you want to, but
you’re really just going back and forth right now. so just up and down and really
get some movement in there. I just do maybe five each way a total of ten, again
you’re just trying to get these muscles going. so after you get that done and you
can feel that those muscles are starting to work a little bit, they’re a little
bit warm, then you can go into a stretch. so to stretch these wrist extensors and
I say wrist extensors and pointing up here because the muscles that extend
that wrist come all the way up and attached to that epicondyle, so that’s
why you have that itis at the elbow, but it’s really a lot of that wrist movement,
so to stretch those out, again you want to start off maybe not so strong with
the stretch and then you can progress to something a little bit stronger. so this
time you want your arm to be straight, you want that elbow to be locked out
because that’s what’s really going to stretch those muscles. to start off keep
your fingers straight, this is going to be not quite as much of a stretch but at
your wrists go down and you should feel that stretch all the way along
the outside here. if you want a little bit more of a stretch, you can take your
other hand and push down this way. some people turn it in just a little bit you
can do that as well and that just kind of changes the position a little bit, but
since this is a stretch you want to hold it for 30 seconds and then you can take
a little break. if that’s not quite enough stretch for you then when you go
back down curl your fingers into a fist and that’s gonna give you even more of a
stretch because those extensors go all the way down in the fingers, so if you
curl your fingers that gives you even more of a stretch, and then again you can
push through on it here to get that nice stretch on the outside. so again this is
a 30 second hold and you want to do that a total of 3 times. so then taking a
little break shake it out give yourself about a 10 to 15 second break in between
just to let those muscles reset a little bit and then go into that stretch again.
if you’re standing up doing it, if you’re near a wall or if you’re at a computer
may be in a cubicle or something, you can push this into a wall instead of using
your hand, if this is a little uncomfortable to reach around, you can
just push it into a wall and get that extra stretch, but if that’s too much
again fingers down not quite as much fingers curled just a little bit more ,so
30 seconds three of those. so number three
Simien sent us some elbow support braces these are really great for that
epicondylitis because what they do as you can see here is it has some little
pressure spots that you put on the muscle belly to take the pressure off of
the epicondyle or the outer elbow there, and so they work really great it comes
with two which is awesome and it also comes with a large strap and a small
strap depending on the width of your elbow, and it also comes with a really
cool sweat band. I am probably more of a small for mine, so I’ll put this one on
and so what you want to do the rule of thumb, and I say rule of thumb with a pun
there, is you want to take your thumb and kind of put right at your
here because this blue spot wants to actually be on the muscle belly, so it’s
not up at that condyle, you want to come down. so if you’re pushing you want to
actually feel muscle you don’t want to be on the bone here, so I like the rule
of thumb of putting your thumb there and then the brace starts after the thumb, so
I’ll just kind of show you here I’m gonna put this on, so if I bring it up
here what I want it to be is not up at the elbow, but down a little bit so a
thumb in between and that blue spot underneath right on that belly and then
you’re gonna tighten it up. you want it to be pretty pretty tight in there, not
so much where it’s cutting off circulation, but see it’s not right at
the elbow, I can still bend and move very easily
it’s right on that belly, and again what that does is it puts pressure here to
take pressure off of that elbow to get rid of that inflammation, so it does a
really good job. people can usually feel immediate relief when they have it on, so
again make sure it’s not so tight that is cutting off circulation, make sure
your fingers don’t get cold when it’s on there, but you want some nice pressure on
there and you can use this throughout the day. I wouldn’t say sleep with it or
anything like that, but if you know you’re going to be doing a lot of
repetitive activities using the brace is really really great for this, and so it’s
nice, it’s very comfortable, it’s is you know not scratchy or anything, and I
really like how it’s adjustable so you can have the large strap you can have
the small strap, and you can even change with the straps how much tightness you
want to in there, so that’s really cool as well. so if you’re interested in
purchasing the brace you can click up here. so the next exercise is going to be
a strengthening exercise, so this time use maybe just like a soup can or a
vegetable can, you don’t want to start off with anything too heavy because this
is an itis which means inflammation and if you do too much weight too quickly,
you’re going to get just more inflammation, so soup vegetable cans are
usually just about a pound, and that’s really what you want to start with. you
can place your arm on a table or something to support and have your wrist
hanging off so you have movement or if you’re comfortable, and
you can just kind of hold your elbow up in the air, but make sure that your
elbows bent this time so you don’t want it straight out, you want it nice and
bent and comfortable so with your palm facing down towards the floor, just at
your wrist, you’re gonna go down nice and slow and then back up nice and slow. so
this is just kind of a continuous motion, but you want to get as far of that range
of motion that you can. so not just here but going all the way down as far as you
can and all the way up as far as you comfortably can. so just making sure that
it’s smooth and controlled that you’re controlling it that you’re not just
dropping it back down, but really just getting those muscles to activate and
start strengthening a little bit, so when you’re doing these I would just start
off with about ten the first time maybe two sets of ten, if that’s pretty easy
and you’re not super sore the next day, then you can start pumping up a set so
three sets of ten, two sets of fifteen. if you get to 20-25 and it’s really easy,
then you can go up to a heavier weight. another product that Simien sent us is
their armbar. so this is really really cool because what it does is it helps
you get some eccentric exercises which is really really important in helping
muscles heal, and you can also do some stability type of exercises with it as
well. I really like this because it comes with a couple different bars that you
can put it in the main bar to make it more resistance or less resistance, so
this is really really coo.l I would always start off with the lightest just
because again you don’t want to irritate it anymore but this is so cool because
you can do a whole bunch of different things with it. so it’s a nice additional
equipment to have. so what we’re gonna do first is that eccentric kind of exercise
for those wrist extensors, so this movement is a little weird. what you want
to do is start off with the hand you want to exercise, hold the bar straight
up and down, put your wrist into an extension kind of position. so that’s
going out this way or up this way, so you have that extension motion then you want
to come around with the other hand. so this one
should feel pretty good this arm should feel pretty good, so you can kind of
really get around the top because the more you twist it, the more exercise
you’re going to get on the bottom one so come up here, and then you’re gonna twist
this one forward into a wrist flexion so grab it around as far as you can, and
twist forward while the bottom one’s still extended, and then straighten out
your arms. so you can see here that it’s in that twisted motion and then as you
hold it here you’re just gonna slowly and control take that left hand that’s twisted
and slowly go up that way. so you can see then I’m coming back down and I’m
eccentrically, which is controlling it back into that motion, that that exercise
for those muscles and this is a really good one.
but the eccentric motion is really really easy to fatigue quickly, it’s a
harder motion to do, so you don’t want to overdo these. some protocols say 3 times
15, I wouldn’t start with that, I would start which is 3 times 5 and see
how you feel because again it’s a lot of exercise on that muscle even though
while you’re doing it it might not feel like it. so I’m going to go through the
whole motion again so you can see it. so wrist extension, come up on top, wrist
flexion, twist, straighten out your arms, and slowly then
go into that wrist flexion with your hands. so it’s almost just like you’re
doing this motion but you’ll really feel as you come through that is working that
top muscle, so that’s a really really great exercise to do. what I also like
about the armbar is you can see that it’s twisty and bendy, so another great
exercise is some stability for the muscles. this exercise that I’m about to
do makes these muscles really contract and hold that stability, and it’s kind of
hard to get it down in the beginning but it’s a really great exercise and again it’s working those muscles. these are small muscles, so you don’t want to do a
whole lot, but you can definitely feel it while you’re doing it. so this time you
want to you want to keep that elbow bent the whole time pretty close to your side. you don’t have to stick it to your side, but keep
it pretty close. hold the bottom part of the armbar so you have a lot of space up
here. now this this is the hard part, you really want to kind of keep your arm in
one spot and move at your wrist so it’s not this kind of motion, but it’s really
this motion. so if you can watch right here watch how these muscles really
activate. you know my biceps do, my wrist extensors do, and they really are just
contracting to control my arm from going back and forth. so this is a really great
movement and I like it, and so I would just start off again maybe five or 10
seconds, and then take a break. you can also go side to side with it which is a
little bit harder, you can turn it down and go this way, or you can go back and
forth this way to get a little pronation supination. so again really try and keep
that elbow and that whole arm pretty still. it’s not doing this back and forth
it’s just wiggling it back and forth, which again is really really cool and
it’s just working that whole arm, elbow, and wrist. so you’re getting that whole
arm workout, so again really try and keep everything stable here let that top part
wiggle but it’s not moving the whole arm, and you’re you’re really gonna feel it.
so again don’t do a whole lot the first time, just do a little bit and see how
you feel the next day, and if you feel good then you can add some more on to it.
and if you’re interested in purchasing the armbar make sure you click up here.
so the last treatment is going to be a soft tissue mobilization right here at
that epicondyle, right where that irritation usually is. so soft tissue
mobilization or some people call it massage, is just really getting those
tissues moving around. if there’s scar tissue in there, you’re moving it around
to break it up, so it’s not necessarily a massage I think people think you know
rubbing on it kind of like that sometimes that makes it feel better,
but what soft tissue mobilization is, is you’re really moving that tissue around.
so you’re not rubbing it, but you’re taking that surface of skin and moving
it back and forth, so if you can see the difference I’m not just
rubbing, I’m actually taking those tissues and mobilizing them, so if you’ve
got some irritation in here a lot of times when you do this
you’re gonna feel some little pops going on in there some some popping noises, you
might feel it, you might even hear it and that’s usually just the scar tissue
breaking up or those adhesions breaking up. that’s very normal as long as it
might be just a little painful when you first do it and then it goes away,
that’s completely fine, but if it’s hurting and it’s not going away,
you’re probably pushing too hard. you want to be firm, but again if you’ve got
irritation in there if you’re pushing too hard, it’s just gonna flare it up
even more, so you can start off with circles just kind of moving around in
that area, you can go side to side in that area just kind of up and down, and
you can also go up and down along the muscle fibers there. if you want to use a
cream or a lotion to not have quite as much friction you can, but again once you
get that cream on there make sure you’re still moving the skin that it doesn’t
become just that you’re kind of massaging the area which is fine, but
this mobilization is what you really want. you’re just moving that tissue to
break up those adhesions in there and usually it gets a little red after
you’re done doing that, but that’s good that’s just bringing that blood and
circulation to the area to help keep that inflammation out. so just start off
with about two to three minutes it doesn’t have to be a super long time,
again if you do too much it’s going to get irritated, but it should feel pretty
good and kind of loose and everything back up after that. so there you have it.
if you have any questions, leave them in the comment section. if you’re interested
in purchasing any of those products, make sure you click up here, and don’t forget
to subscribe by clicking down here. and remember be safe (don’t hit anybody), have fun, and I hope you feel better soon.

100 thoughts on “7 Best Tennis Elbow Pain Relief Treatments (Lateral Epicondylitis) – Ask Doctor Jo

  1. Purchase the elbow brace featured in this video here: https://amzn.to/2RbdCbG and the Armbar here: https://amzn.to/2OsEmWF (affiliate links)

  2. 2 months in pain,few last days in great pain because inflammation …i put ice,and Nimulid gel and now pain is tolerable.Should i start with exercises or i need some therapy first?

  3. Hi doc.I have been suffering tennis elbow for 2 months after playing badminton.Can i continue playing with tennis elbow brace support or i should take some rest?

  4. I'm so glad that I found your video. I have been in pain for about 7 months. I started doing your exercises, and I kid you not, I had almost instant pain relief. THANK YOU. I do these daily for now. Hopefully, I won't have to do these all the time. But if this pain comes back, I now know what I need to do. Love your extensive explanations, I think that that's the key.

  5. Hello doctor, hope you're in good health.
    I think I got a tennis elbow from playing badminton and now I couldn't and was advised not to play for 7/8 days because if I start playing or even practise my elbow hurts so much. So I'd like to when how long could this pain take to go away and will I be able to play normally again? Kindly let me know.
    Thank you

  6. I've been struggling with tennis elbow for about a year. It wasn't too bad initially but after six months I got a cortisone shot. That brought instant relief, but the effects only lasted 3 months. Now, it came back and in some ways, it's worse than before I had the shot. My doctor said surgery is an option I may want to consider. How long do you think I should do these stretches and exercises before going with the surgery if I don't see improvement? Thank you so much!

  7. This Fadi from Saudi Arabia and I am suffering tennis elbow for almost one year and half. I went to physiotherapist for three months but the progress was very minimal. I watch this video and I done some of the exercises and it really have positive impact from day one. I raise my hat with great respect to you. Keep it up.

  8. thankyou for these helpful tips. I'm an automotive technician and I recently started getting pain upon lifting my tools at work. at first I didn't know what was going on. I just thought maybe I had banged myself on something and had a soft spot, but it just kept on occurring more often and more painful. so I began doing a bit of research and came across this tennis elbow that explains all of my symptoms. as I'm watching your video and doing the exercises your explaining I can feel everything you describe. after a bit of rubbing it actually feels much better. but I think I'm gonna have to let it get better before doing the stretches and strengthening exercises. once again
    thankyou so much for your video and great explanation.

  9. Great video, the exercises are great. I found exercising in conjunction with a high protein diet really fixed my tennis elbow. I consumed about 150-200gm high quality red meat or fish daily.

  10. Hey Dr. Jo. I knew I could find some help on your channel…is it normal for these tennis elbow exercises to make my carpal tunnel feel worse? Not horrible, but definitely flare up while doing the exercises. Do I need to be concerned about that in general or just carry on? Hope you are well.

  11. Hi Jo! I joke around a say I have a « soap » elbow. Cause I don’t play tennis! I got a epicondylitis from stirring my batches of soap! Haha! Thanks for this video. I am seeing a physio therapist here but your video makes it easier for me to remember what to do! Cheers

  12. Dr.Jo I actually had a small accident while riding my bike and I fell off to the ground and now my forearm feels stiff,weak and painful while rotating like sipping a coffee,holding or lifting an object,etc. Should I do these exercises or let it rest and heal by itself?
    It was not caused by playing tennis though so what should I do?Please reply Ma'm

  13. Hi there dear dr., I am almost 59 and bringing the wood and coal for my 3 chimneys at home in a single day left my right arm in so much pain the next day! I think my body is telling me not to do these things in a single day anylonger, I am doing your exercises starting today, feb. 4, 19 Just found you have your things at Amazon, so I will get them soon. Thnx a lot honey. Hope all here get free of their pains soon, blesings to all.

  14. Hi DoctorJo. First, I would like to thank you for all the tremendous help that you are providing. You are a godsend to so many people. I also have a question, if you have the time: I currently have both tennis elbow and shoulder impingement. I started off working on the tennis elbow with the exercises you show, and I have in just a little over a week seen real improvement. I then added your exercises for impingement a couple of days ago, but the extensions seem to be hurting the tennis elbow. Should I wait until the tennis elbow is rehabilitated before working on the impingement? Or should I continue doing both at the same time? Thanks.

  15. Hi Dr. Jo, I stumbled across this video today while looking for help for my tennis elbow. I have been in so much pain for over a month with it getting worse by the day. Just unbending my arm when I wake up in the morning is painful! Anyway, I did these exercises today and did the tissue massage, and I can’t believe it, but I’m actually pain free as I type this. (I have a feeling it was the massage, but I will continue to do the exercises.) so thank you!

  16. I noticed that I only get this when doing biceps at the gym should I go lighter or what do you recommend it only happens when I grip a lot

  17. I noticed that I only get this when doing biceps at the gym should I go lighter or what do you recommend it only happens when I grip a lot

  18. I noticed that I only get this when doing biceps at the gym should I go lighter or what do you recommend it only happens when I grip a lot

  19. Hey doctor Jo ! I appreciate your videos…. I've had elbow pain for years I'm a basketball player and haven't figured it out.. plz help !!! Lol

  20. Thank you so much I work aerial construction and my four arms are always so soar. I have relief today for the first time in a long while!. Thank you for the video!

  21. Thanks again for a great tutorial. I've developed tendinitis in my right elbow as a result of working out (some pulling movements and curls will cause pain). Along with these exercises, should ice or heat be used at all ?

  22. Hey Doc. Did warm up, stretch and can sp far 3 times in two days and after 3rd one i feel little discomfort in my rist area. Do U know why?

  23. Thank you so much Doctor Jo. I've suffered so long but after taking your advice, I have instant relief. Thank you and God bless!

  24. It dunnarf hurt ! Its actually being brave enough to withstand the movement when your elbow is inflamed.
    Thanks for your advice.x

  25. Thanks for exercises. I have noticed that with my injury I actually feel weakness in my grip and pain can also be felt on the upper arm as well. Do these conditions still fall within the classification of “tennis elbow”? I work out a lot, using weights and boxing

  26. I can't fold my elbow neither up nor down from last three month.
    I slipped on the floor and my right hand elbow get hair crack.
    I got plaster in suggestion of a doctor.
    Pls help to cure my elbow.

  27. Actually my doctor showed me this video to follow I have had tennis elbow for months now in both my elbows and the pain is just getting worse I'm going start these tonight hopefully they will help me I also ordered the arm braces as my physio had recommended me wrist braces been wearing them for nearly a month and as not helped at all

  28. Doctor Jo, what's your advice on adding heat versus ice or both in treating tennis elbow? Which, when and how often? thanks!

  29. Hi. Just found your video and I have to try it as I have now pain for like 5 months and don't want to go for operation ;/. What do you think about massage rollers if that can also help to relief pain?

  30. Just wanted to send a big Thanks for this video. I'm an avid pickleball player and my elbow has been very sore the past week or so. Your instructions are easy to follow and I already feel an improvement. You also come across as a very nice person, you remind me of my own Doctor, she too shows great compassion and knowledge every time I visit her …All the best!!!

  31. I have also pain in the muscles of elbow
    then what should i do….pls tell me some suggestions… it will be greatfull for me… 🙁🙏🙏

  32. I did all those exercises, and also I went to physiotherapy ( 5 times, laser, massage and… )
    I still have pain … My doctor offers Corticosteroids. I read many articles about it some people say it's good and other say don't inject even once…

    What do you think?
    What's the best me?
    Tnx.

  33. Such a relief after following the exercises for just a few times. May God bless you & your loved ones Dr. Jo ♥️

  34. I did No.1 and 2 and felt instant relief~! My elbow has recovered from swelling and start to feel numb 1 month later. This video helps me a lot, really thank you~!

  35. Thanks for the tips. Best strategies I've seen about tennis elbow amongst the numeous vids. Don't mess around with this as I've been dealing with for over 1+ year.

  36. Great video, hopefully the excercises work. How many times a day do you recommend doing them? And can we do the different excercises back to back? Ive had pain in both elbows for a year now, and now a new burning pain along with it 👎🏼

  37. After doing just the first 2 exercises, I got significant pain relief. Will continue. Have had condition 4-5 months. Topical NSAIDs and cold relieved just symptoms somewhat. Acupuncture has been helping better than topicals. Using all these instructions may just lift me over the hurdles. Thanks, Dr. Jo!

  38. Hi I have tennis elbow which isn't too bad but is annoying and don't want it to get worse, should I do all these exercises at the same time?

  39. Dr. Do we have to do all the exercises? I just ordered the brace. Can I still workout? I’m so glad that I found you, I’m having this problem for months. 🙁. Chiropractor keep telling me to ice. It helps only temporary. 🙄

  40. Thankyou doctor jo. I moved my daughters things to their new place and within a day I had severe pain in the left elbow region.
    I have been putting heat packs on it an trying not to use it but it’s been getting better slowly but I’m a bus driver so my elbows are moving all the time and I realise now that this may not be helping.
    I think I need to get one of those elbow braces as you said .
    Thankyou so much and I will keep watch this video and do the exercises.
    Thanks so much

  41. Question: While doing these stretches to get better, should we TRY to also continue normal activities or avoid them till symptoms go away? Like can you do these stretches to improve WHILE also continuing to (lightly) play a sport? Or is it a matter of ceasing all activity (very difficult when it's your dominant arm) and doing these (awesome) stretches exclusively for several weeks?

  42. Hey Doctor Jo, thank you so much for your video. I just ordered the brace. How much time per day would you recommend wearing it?

  43. Helo Doc. I have this pain from last 4 years. Pain starts when i usualy play badminton. If i stop the game, then it goes. I'm addicted in playing badminton. I don't want to stop the game. Anyway i follow your exercises. Is anything in addition to take care other than this?

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