How To Fix Tennis Elbow (Step-By-Step Tutorial)

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Here's a step-by-step tutorial to fixing tennis elbow (pain on the lateral part of the elbow also called lateral epicondylitis).
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Fixing elbow pain requires a 4 step process:
1) Addressing joint restrictions
2) Addressing soft tissue restrictions
3) Local strengthening
4) Global strengthening/stability
5) Functional strength training
Want to learn more about elbow pain? Start with this blog article: squatuniversity.com/2019/04/0...
Research:
1) Bhatt JB, Glaser R, Chavez A, Yung E. Middle and lower trapezius strengthening for the management of lateral epicondylalgia: a case report. J Orthop Sports Phys Ther. 2013 Nov;43(11):841-7.
2) Day JM, Lucado AM, Uhl TL. A COMPREHENSIVE REHABILITATION PROGRAM FOR TREATING LATERAL ELBOW TENDINOPATHY. Int J Sports Phys Ther. 2019 Sep;14(5):818-829.
3) Bissert LM, Vicenzino B. Physiotherapy management of lateral epicondylalgia. J Physiother. 2015;61:174-181
4) Dimitrios, S. Lateral elbow tendinopathy: evidence of physiotherapy management. World J Orthop. 2016;7(8):463-466
5) Alizadehkhaiyat O, Fisher AC, Kemp GJ, Vishwanathan K, Frostick SP. Upper limb muscle imbalance in tennis elbow: a functional and electromyographic assessment. J Orthop Res. 2007;25:1651-1657
6) Amro A, Diener I, Bdair WO, Hameda IM, et al. The effects of mulligan mobilisation with movement and taping techniques on pain, grip strength, and function in patients with lateral epicondylitis. Hong Kong Physiotherapy Journal. 2010;28(1):19-23
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29 июн 2024

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Комментарии : 168

@bossalou 8 месяцев назад

I'm a licensed massage therapist and just recently developed it in my L arm/elbow which is really annoying to deal with everyday I work. Stretching and trigger point work helped a little. Laser therapy tamped down the pain enough to function. It was too painful to do the extensor strengthening, but the joint mobilizations finally allowed me to do that without pain. I will keep with these exercises. Thank you!

@BrooxFit 2 года назад

Beautiful! I love the comprehensive approach. Thank you!

@araboooeee 2 года назад

Thank Doc. Great video. Best I’ve seen in tennis elbow

@Varosphotographs 10 месяцев назад

Already feel better after one go. Thank you so much!!

@cmax4488 Год назад

This channel is such an awesome resource.

@Dragoni00 2 года назад

Amazing video (as always)! Thank you so much! Could you please make a video about forearm splints (radiating pain through the forearm when releasing grip or applying pressure through the hand)?

@mycaminspo 10 месяцев назад

Thank You! Can’t wait to to try these exercises!

@tamara23ish Год назад

Phenomenal content! THANK YOU 🙏🏼

@user-vs6qj5er6t 2 месяца назад

I will incorporate this workout. Very well explained and the demonstartion is so easy to understand.

@shantanusapru 2 года назад

What a wonderful video! Thanks for the step-by-step instructions! BTW, for the last exercise, can we use a heavy kettlebell or dumbbell instead of a barbell (using the prone grip), or is the barbell the reason due to its instability component? Also, please do a similar video on golfers elbow/medial epicondylitis/tendinitis too, as this seems to be more common esp. with pull ups! Thanks!

@johnlazear7405 2 года назад

Thanks so much for all of your videos! Learn something new every time i watch! Would this same approach be applicable/appropriate for pain on the medial elbow?

@antictemplar6140 Год назад

This channel is gold mine

@jax_08 2 года назад

I am so grateful for this video; thank you!

@SquatUniversity 2 года назад

You're so welcome!

@bartcauwenbergh9606 2 года назад

thx for this video, i suffer from this an was not working for 6 weeks, and then te dr did shockwave on both sides seperatly , now doing kine too , but i will do these things you did in this video when i go to the box tomorrow, you always have great vid's thanks for that and keep em coming :-)

@MrTranquilini 2 года назад

This is great. Again, very nice content. Appreciate a lot!

@SquatUniversity 2 года назад

Thank you!

@tandeldutt5797 Год назад

Thank you sir for sharing your knowledge with us 🏋️

@martinguzman6673 2 года назад

Finally a new video on tennis elbow. Most are from like 6 years ago

@rajeshchatterjee8446 2 года назад

Thank you very much for this excellent video.

@mohammadamanghauri 2 года назад

Thank you so much for this video!

@m4doutsa 27 дней назад

Man, this video has been so informative. My tennis elbow has gotten so bad to the point where it’s difficult to do most tasks of my job. And even picking up the lightest of objects feels debilitating a lot of the time. Appreciate you and your content!

@ryancorbett 25 дней назад

I’m in the same place!

@Humatra 2 года назад

I love your videos. The way you talk is so clear and the demonstrations are easy to follow.

@SquatUniversity 2 года назад

Thank you so much!

@rainbowroute4523 2 года назад

Much needed. ❤

@clarencegarraway8245 Месяц назад

Thank you for this very helpful

@musclemanmonty 2 года назад

Much needed it! Thank you 🙏🏾 me having Tennis elbow has motivated to go back to school for PTA, which I already have a Personal training certification through ACE 😇

@SquatUniversity 2 года назад

You're welcome! And good luck with that journey through PTA school!

@musclemanmonty 2 года назад

@@SquatUniversity thank you 🙏🏾

@guyanaspice6730 4 месяца назад

@@SquatUniversity I found your Tennis Elbow fix. I'll do it and tell you the results. Thanks

@felipegarza3153 Год назад

Two questions: 1. Should we stop our regular resistance training while rehabbing or can we continue lifting? 2. Should we do the other arm too so that no imbalances occur?

@bennettsantora3553 Год назад

would love to have an answer to these questions

@randy868 Год назад

Same here! I would also wanna know the answers to these!

@crackhead187 11 месяцев назад

1. No you don't need to stop your other exercises unless it aggravates the elbow during or after doing it. 2. Yes it's worth doing both sides, for balance and also prevention.

@carlosdelossantos8080 2 года назад

Thank bro for the video ! 🙌🏿

@SquatUniversity 2 года назад

You're welcome!

@johndienhoffer2707 Год назад

Great video of all the clips I have look at this had the best explantion, instruction thanks How many times per week should I do this treatment?

@DriftingTaco 2 года назад

I feel like I should be paying for this content. Good shit

@TODOMATIO Год назад

Hey! Just wanted to tell you that those banded exercises "joint mobilization" really help me - that's the first thing I do when I wake up. I wake up in horrible pain. Now I'm pain free. But still trouble carrying groceries and putting things DOWN, not so much up. It's been 3 months now - I know they say this is not very long, for TE, but it's been horrible

@ybunsee 8 месяцев назад

I had golferselbow for 2.5 Years :/ (

@dogie8c 2 месяца назад

Update?

@MrLassoli 2 года назад

Great vid! Thanks :)

@gohmdoree Год назад

Very helpful thank you

@hexergaming9923 Год назад

I have been having elbow pain for years now... and this actually helped I feel way better just after my first exercise session. I will try to do this daily from now on and see if I can get rid of this problem altogether. Thank you for this it just made my day.

@nae9856 Год назад

How you getting along?

@hexergaming9923 Год назад

@@nae9856 way better! I do these exercises daily and my arm is improving... It seems that way at least. I can work on my computer for longer periods now, before I just couldn't hold the mouse after a while. It's still not fixed, probably won't be for a long time. But I will get there. Now that I finally have a hope to get rid of this problem altogether...

@nae9856 Год назад

@@hexergaming9923 thank you for sharing, wish you the best

@tabishamin339 Год назад

@@hexergaming9923how are you now man I'm also experienceing this past 2 years I'm only able to workout after wearing elbow sleeves without that the pain comes back but now it's very low

@ybunsee 8 месяцев назад

@@tabishamin339 His elbow fell off and now he cant fly anymore.

@joss867 2 года назад

Wow. You did one.. thank you.

@SquatUniversity 2 года назад

You're welcome!

@lgansar8487 Год назад

Hello, Hope your doing good. I’m a subscriber and I love your videos I find them super useful you have great information. I have a pain in my elbows and firm. I follow your video and hope you make a tutorial for elbow and firm pain please. I tried many stretches that you mentioned but I still have pain. Thank you

@danabrown1047 2 года назад

Great video. Can you do a video on how to assess and treat Radial Tunnel Syndrome.

@secondchannel7582 9 месяцев назад

🎯 Key Takeaways for quick navigation: 00:00 🎾 Learn a five-step approach to fix lateral elbow pain, commonly known as tennis elbow. 01:07 🏋️‍♂️ Use banded joint mobilization to improve elbow joint mobility and reduce pain associated with gripping tasks. 02:40 🤲 Perform soft tissue mobilization using a lacrosse ball to alleviate tension in the extensor muscles of the forearm. 04:03 💪 Engage in isolated strength training with light weights to gradually strengthen the extensor muscles, focusing on slow, controlled movements. 05:27 🧘 Strengthen your mid-back muscles with a resistance band exercise to address weaknesses linked to lateral elbow pain. 07:17 🏋️‍♀️ Incorporate functional strength training, like suitcase carries, to progressively overload the extensor forearm muscles. 09:11 🏋️‍♂️ Enhance grip strength and endurance with single-arm deadlift holds, gradually increasing weight to aid in the recovery of lateral elbow pain. Made with HARPA AI

@yaberries 2 месяца назад

literally saved my arm. great information here.

@cosmic_boy555 2 месяца назад

Did you try it ? How was the results?

@yaberries 2 месяца назад

@@cosmic_boy555 Yes I do this semi-regularly and after I do it I don't feel any weirdness in my arm anymore. I think the band exercise is the most effective part for me personally.

@cosmic_boy555 2 месяца назад

@@yaberries thank you so much !

@yashhgami 2 года назад

Using the hand resistance bands and opening the fingers to strengthen the forearm extensors can help with this too

@Baloshz 2 года назад

Where did you buy it my friend ? Not so easy to find out

@finnishgains9688 Год назад

@@Baloshz ironmind

@liamburns8554 Год назад

Total total opposite. If you have bad tennis elbow do not start using finger extensors. They aggravate the exact muscles that are causing you pain. I suffered this chronically myself. Using finger extensor when you are not in lots of pain from tennis elbow is fine and is a good idea.

@thermoplastischesaethylend1046 Год назад

@@liamburns8554 What was your program to rehab this chronicially? And did you train

@liamburns8554 Год назад

I have actually finally cleared this chronic pain. As I said, do not use a finger extensor when in a lot of pain. The joint and muscles are already inflamed. I weight train 6 times a week. Initially I stopped training for a week, this was hard to do but really helped. I analysed how I do all pull movements and realised I was pulling with the hands too much, rather than the back. Practise at totally engaging the back made a big difference. Lastly, back and bicep movements I started using Fat Gripz, they improved the musculature of the forearms , making them stronger and less likely to get injured. Good luck

@JaguarPaw1 2 года назад

Oh nice thank you...I thought only Vick's Vaporub was the answer although it does help out a lot..thanks for the video

@indianumberonecountry 2 года назад

Thanks bro

@SquatUniversity 2 года назад

You're welcome!

@Baloshz 2 года назад

Do we have to train the non pain elbow as well ? Cant wait to do this everyday, im rly surprised because my upper back, traps included, is my strongest back area. Thx so much for the tips

@CankleCankle 8 месяцев назад

What is the recommended frequency of these exercises? Can I do them everyday or is that too much? I’m gonna try everyday and see how that makes me feel. I’m now on my second week of 5 x’s a week and feeling better. Thanks doc🤠

@rebelwithadream3303 2 года назад

Golfer's Elbow too please 🙂 Keep up the good work 👍

@matchaverse 3 месяца назад

Thank you for sharing this detailed video. Is this routine used as rehab after the inflammation or the pain is gone? Or can I do it when the pain is still there?

@mattz.7761 6 месяцев назад

Had it on one arm for months and the other arm (right) past a year. I tried this among many other videos. Helped only the left arm. The knots in my right forearm would not go away. They were ridiculous and so the lacrosse ball just didn’t help. Out of desperation I began working the k it’s out at work against the edge of a round table. It truly worked the knots and I did the same in hot shower with my thumb. Continued stretching as well and finally relieved the elbow pain. I am finally pain free. I think a lot of it was the elbow healing on its own. But the edge of the table worked wonders for the knots easing the immediate pain.

@ronwhite8503 5 месяцев назад

The edge of the kitchen worktop is helping me.

@NewbeYAHtheVFG 2 года назад

Thank you

@thsizzle8272 Год назад

Iv had issues for the past 4 years with my wrist/tennis elbow from a boxing injury. I used to stream video games on twitch and have had to give that up years ago. My fingers used to go numb and my whole arm would just be fatigued and painful. I went to PT and nothing has really helped except pull ups and just general upper body strengthening. Now I see why if the mid trap can contribute. I'm just hoping adding more strength training will help me improve over time but unfortunately this things can take time to figure out and even more time to heal.

@ronwhite8503 5 месяцев назад

Maybe thoracic outlet syndrome?

@bj12288 2 года назад

Any upcoming videos on front shoulder pain with bench pressing?

@richardtarnow9289 Год назад

Very helpful. What about the order/sequence, is this super important. Also, stretches. Didn't see any. Super important I thought? Which ones. Icing the flexors?. Thank you so much.

@Lambda97314 2 года назад

Thanks for the video.. last exercise you mention probated rather than neutral grip( on the side rather than in front). Is this a progression once pain subsided? Thanks in advance

@enriquecardoso8275 2 года назад

how often should you do this?

@rnd815 2 месяца назад

Hi, thank you for the videos, every single one is amazing. I’m suffering from some elbow injury, and I’m not sure what it is, I don’t feel pain but in push exercises, my elbow just fails, and I lose all strength. Might that be due to tennis elbow to?

@vitornoleto3699 2 года назад

Hi Aaron, could you please do a video about plantar fascitiis ? I really appreciate dude !!

@SquatUniversity 2 года назад

Will do!

@Jimmy-Legs 2 месяца назад

I’ve been doing this for months. No change.

@tottenhambulldogs6178 2 года назад

I always seem to get tennis and golfers elbow once I’ve been training for a while

@jackofalltradesmasterofnon8069 4 месяца назад

Man I am from the U.K. I suffer with this and I’ve battled to get to see my gp, ended up seeing a nurse who shrugged her shoulders and said it will go away it’s because you hurt it. Gonna try these and I’ll get back to you in a couple of weeks

@rotii4897 2 месяца назад

how is going?

@jackofalltradesmasterofnon8069 2 месяца назад

@@rotii4897 ah going great it’s improved a lot since doing these only time it hurts If I use really hurts when I over do it in weights

@Ziifit Год назад

What causes tennis elbow pain? Thank you 🙏

@aadaad2513 5 месяцев назад

thanx

@jandmjsmama 2 года назад

My left one is bugging me currently. Curls are basically out of the question right now, but I have noticed, that deadlifts ( which are almost at max sets currently) made it feel better temporarily. I'm Def. going to use these exercises,especially since my.stomach doesn't tolerate nsaids very well.

@malakbedaro7247 Год назад

How are you doing now?

@kma4835 Год назад

Same with my left 1 and yea deadlift doesn't bother me either please tell me yours went away mine is especially bad today and I need good news I've had it for 4 months now

@mikeyfrance7156 2 года назад

Could mid back mobility issues rather than weakness also contribute to tennis elbow?

@Showdownxlm 2 года назад

Suffering from this right now. Working on it for weeks. For me its more the bizeps exercises that hurt the most. Might be lateral biceps tendonitis

@user-pe8zi2ux9z Год назад

Bicep workouts make it worst for me to, I had to stop

@The144Kth 2 года назад

My "Tennis Elbow" was so bad that I could not comfortably lift a 1.5 litre bottle of soda by the neck. My ONE step CURE: find any rod or tube about the diameter of a tennis racket handle about 2 feet long. Hold it with both arms extended in front of you, palms down. Use the good arm to turn the rod away from you and try to hold it back with the affected hand/arm. If you feel the elbow sore afterwards you are doing it right. Do as many reps as you like and repeat several times per day. It's the cure. I developed this low tech method after reading about using some sort of rubber wand.

@flowstatelabs Год назад

Can you explain this better please?

@The144Kth Год назад

@@flowstatelabs I am not sure I can do that. What’s not clear? Basically you use your good arm/hand to twist the tube/rod/stick away from you while using the bad one to resist that movement. Not in a static way, but allowing the rod to turn..

@malakbedaro7247 Год назад

How long did it take till you got better doing this and also can you hit the gym now?

@The144Kth Год назад

@@malakbedaro7247 A couple of weeks at least. But now it’s as though I never had the issue.

@kuztardd Год назад

Thanks for this.. but just to clarify.. You mean you have arms out in front. Both hands holding the bar. The good hand tries to rotate the bar away, the other hand holds it in its otoginal position? If so great that it worked for you, it also sounds like the technique used by THERABAND FLEXBAR (worth a google)

@derlindiaz8188 6 месяцев назад

Can you cover pro armwrestling injuries, with elbow pain!

@Stackson86 Год назад

Hi, how often should we do this? Daily? Every other day? Twice a week?

@adamdunstan8162 2 года назад

How do you go about fixing rotar cuff impingement

@joshuasanders7787 2 года назад

Please do throwers elbow :)

@christully1190 2 года назад

Thanks for this. Started lifting again 6 months ago for the first time in 20yrs(I’m 46). Should I concentrate on fixing this issue before going back to my regular workouts? Or can I do this in conjunction with my workouts?

@WACC_Warlord 2 года назад

Hey I know it's been 6months. Don't push through tennis elbow ever. It just gets worse and worse and will take longer to recover. If it hurts you need to stop doing it. You can still usually work around it. I'd also recommend not sleeping on your arm that is effected and also get a heating pad. Both of these will ensure that area gets enough blood to heal a bit faster. Also theraband makes something called a therabar and I found that to be extremely helpful in rehabilitation. After you are healed you'll want to incorporate these sorts of movements into your workout permanently to avoid future injury

@pdub2762 Год назад

Nice

@code494 2 года назад

Yesss thanks for the vid

@SquatUniversity 2 года назад

You're welcome!

@MVISCO24 2 года назад

I think I flared this up doing chin-ups. Can you tell me a few mistakes I might be making that are causing this so I can focus on improving my form? Thanks for the great content.

@froggysfirst Год назад

So would you get strong in step 1 before moving fwd or would you work on all steps? How long do you think it would take to start feeling relief from the pain?

Год назад

I have the same doubts...

@mikemorales5361 Год назад

I wish you were near tucson Az

@tiffanygutierrez3414 Год назад

Should this be done before you workout out or after ?

@samanthafenton6421 2 года назад

I have a client whose 65 and a old power lifter. He has pretty constant lateral elbow pain but it gets worse when he does pushing movements. It actually doesnt get with worse gripping. Do you think this is the way type of pain as tennis elbow?

@1nf3ct3dTT 2 года назад

My tennis elbow originated when I did a lot of supinating (reverse cut from roundnet). Can I use the same approach for this case of tennis elbow ?

@dennisswroptr4382 Год назад

How long do you do the farmers walk, how many days a week do you do this exercise? I have a lot of pain. How long do I do this exercise until I notice no pain? Once the pan goes away, how many times a week do I do this?

@MizzouRah78 9 месяцев назад

I've had chronic tennis elbow for 17-18 years. I've been hitting the gym hard for the last couple of years. Fortunately, it doesn't act up too much while doing strict weightlifting movements, but it fires off with simple things like reaching and grabbing something with an open hand. Would lifting 5 days per week still require grip strengthening?

@zabolatlan_nyekenyoka1291 2 года назад

Dear Dr. Horschig! How can I fix the triceps tendonitis pain ?

@chrishintz5030 2 года назад

Would the voodoo floss work as well with the first exercise in your sequence?

@ritansands 2 года назад

I ignored my tennis elbow as it wasn’t hurting that badly but def getting worse with time. Yesterday I did some cable pull throughs after deadlifting and felt like I tweaked a shoulder muscle. Felt like I needed to pop the muscle. I stopped everything and let it rest. The shoulder is twitching today but no pain. How do I fix that?

@siddhantjaiswal4231 2 года назад

I get outer elbow pain only after doing bicep curls. Heavy deadlifts and shrugs seem to not be a problem.. Is it really tennis elbow in this case?

@timmyllymaki8164 2 года назад

Does this help for golfers elbow too?

@danielfurtado4906 8 месяцев назад

My local Amazon delivery guy is diagnosed with tennis elbow. It occurs when riding the scooter bike. Its a non geared bike so only the right hand is affected which is used for acceleration. Will these exercises help him or anymore specific that he can add?

@geraldjohnson674 8 месяцев назад

So what if I tweaked my left elbow doing a strongman style axle clean and press using a switch grip left hand being the hand rotated out heard a small Crack or pop on the clean off the floor now pain in the same spot but it wraps to the inside of my forearm and not to the outside and the pain is more like 2 to 3 Inches bellow my elbow my elbow ?

@nikopapathanasiou7163 Год назад

How often should I Do this in a day and week?

@sladeevans1242 Год назад

Would this apply to treating cubital tunnel syndrome as well?

@mortgagefitnesspro Год назад

how long is recovery typically? Are there movements to avoid during the recovery process? Other tips?

@luker.6555 Год назад

I'll tell you what the doctor told me when i first have it. Take with a grain of salt but it fixed it for me (the first time, it's come back years later 😅). Rest it for 8 weeks. By rest I mean don't do any exercises that make you feel the pain of it (apparently if you feel it get inflamed again, you've re-torn the micro tears and healing starts from scratch again). Light wrist extensions to get blood into them and quicken recovery... Again, take with grain of salt as every damn medical professional seems to have a diff opinion on it but it was a doctor giving the advice and it worked for me. Also, he prescribed an anti inflammatory to take for about a week as that apparently speeds up recovery too.

@Corteggy Год назад

@@luker.6555 I think this happened to me. I continued toing my pull workouts minus anything for biceps since they are hit during most back exercises. I did some curls for a few workouts and my pain got a little worse. Now imma stop doing the curls again and hammers maybe cut one back exercise. Stick to the deadlift, pull up, BB row

@luker.6555 Год назад

@@Corteggy Careful with the pull ups. They aggravate my tennis elbow a lot. I had to stop them.

@landybob8393 10 месяцев назад

Does your grip when doing pull-ups cause tennis elbow?

@purushottamnayak590 Месяц назад

I don’t have bar bell at home. Can I use dumbbells for single arm deadlift hold?

@dimitarstoyanov5390 2 года назад

Hi, Can we apply those when the issue is on the medial side of the elbow (a.k.a. Golfers elbow)? If not, what approach should we undertake? At this point im kinda able to lift, but when i fully extend my arm at certain positions, i can feel pain down to the lower part of my inner forearm.

@iceberg9248 2 года назад

He has videos on golfer’s elbow

@ammonnhonduras Год назад

Been 3.5 weeks since my te started. Cant hardly pick up my phone backhanded. When do I start exercises? Cause it hurts bad and surely I dont start exercises yet.