Simple exercise to stop tennis elbow and golfer's elbow 

8 months i have had golfers elbow. I tried ice. I tried leaving it alone. I tried heat. Jacuzzis on and on. Zero improvement. Then decided to try this eccentric wrist curl. By the end of the 1st week the improvement was unbelievable. Had to come and say thank u. Cant wait to see a month from now.

I love this guy...right to the point, no bs!!

I had tennis elbow for almost a year and tried many different exercises to no avail. Just a few days of following this video's instructions and the change was dramatic. A month later there's almost no pain. What a lifesaver this video was! Thanks for posting it!

Just came back to say thank you! I had both tennis and golfer’s elbows. After the first session almost all the pain went away. I was struggling in the gym before this and had to lower my poundages. Thanks again! You are a genius!

Dude, this is the shit right here. I have had golfers elbow for a few months. I tried this one day and I can already feel results. Fuck, the internet is just awesome. Thanks a ton John, I really appreciate this video. You have improved my life, seriously man, thanks!

Thanks SO MUCH!! These exercises were a godsend. 4+ months with barely any improvement, and very frustrating setbacks. Then i began trying these and in just one week my elbows feel like new. Cant believe all along it was this simple. For anybody reading this: stretches are also fundamental. As your tendon fibres recover, they do not have a good form. Stretches help to shape the tissue correctly as it heals

tennis elbow treatment starts at 3:15

Thank you Dr. John. For 2-3 months I was struggling with tennis elbow pain, and pain on the forearm ( both front and back ) muscles. This is the best exercise. The trick is as said to do only the eccentric curl. It stretches' all the muscles. I am doing it for the last two days, pain is reduced by 80%, and am confident it will completely go away in a week. This is a best exercise for tennis players. Thank you.

I’ve been suffering with tennis elbow for about 2 months. I’m a mechanic and it’s really been affecting me whilst doing my job, so straight away I researched it on the internet and have tried a lot of the treatments that I was directed to on RU-vid, that includes massaging, icing and supports. This video was the only one to help in a big way. The first time I tried the exercise it was a little uncomfortable, but I noticed a difference after when it came to picking up a kettle of all things that I didn’t have as much pain. Now 4 days in, the improvement is massive. Thank you very much 😊

Thanks brotha! I have “fencer’s elbow” right now and your video definitely explained the condition and remedy better than anything else out there that I’ve seen.

Thank you Dr. I have pain in golfer's elbow. I tried your exercise and it already helps.

Nice thank you.. a friend showed me this video a week ago. I've been doing 3 sets of 10 about 4 times a day for 6 days and have had a significant decrease in pain.. I've been rendering "solid plaster" the last few months & could barely lift my coffee cup.. Thanks again.. much appreciated 👍

Thanks for making a video that finally gets to the point. I can't believe how many videos out there just talk the whole time and explain what the injury is for 5 minutes without showing anything.Jesus... Thank you.. I'm going to try this. I've got really bad Golfers elbows from doing Weighted Chin ups and Pull ups and this is the first solution I'm finding. Thanks Doc :)

There are trigger points causing tendonitis....in the forearm, triceps ( brachial) and back (scapula)....need to do get rid of them and do these exercises....that helped me

I have both in each arm, both randomly acting up over the years originally caused by boxing, later often aggravated by lifting. lately both have been horrible in both arms. stumbled across this video, gave them a try exactly as described and within three days, massive difference. even while continuing to lift. can't make any claims about total cure or how much better they'll get, but MASSIVE difference in an unbelievably short period of time, in someone with both issues in both arms for decades. thank you thank you thank you :)

This worked wonders on my elbow pain. I am almost always in pain from my elbows, unless I take long breaks from the gym. I was pain free after covid lockdown, but about 2 months ago starting feeling the elbow pain coming back. It was becoming unbearable. I started these exercises about 4 days ago, and there is already a huge difference in the pain. I did triceps tonight, and there was almost no pain! Going to take a week off from the gym, continue these exercises, and avoid the exercises that I feel put undue stress on the elbow.

Dr John Dougherty - You The Man!!! I salute you Sir!

lol I have both golfers and tennis in both elbows and it’s so painful, will try this!!

Hi thanks for this video, exercise explained very well, will try it for sure. I’ve had golfer’s elbow for three months already.

Dr. John Dougherty what do you recommend in terms of frequency? Everyday, 3 times a week?

90% of posts here are product adverts :( that is sad.. but thx for the vid doc...i will do those exercises for chronic golfers elbow..

Thank you for this simple, easy to follow plan of treatment!

Every video I see where they are using a weight for this exercise. They never tell how much weight is being used. Is it 2 pounds 5 pounds 7 pounds ? That seems like a very important fact that is being left out in the exercise.

I missed the frequency; just mentions 3 sets of 10. I will try this and perform several times a day. My lateral elbow pain has been lingering due to weight lifting.

This is a good vid. Patients need to keep in mind there is a time for conservative PT then there is time for surgery. My left elbow had CTS with a crushed and flattened ulnar nerve with subsiding. Needed surgery ( which so far has worked) however my right I am having the same problem minus the subluxation. Obviously being conservative with that.

Thank you so much for this information! Ive been worried about this problem ive been having. As soon as i did the workout it allowed me to straighten my arm all the way out. And the pain is gone. I will keep this technique in mind fir the future. Thank you for all you do!

Thank You..It works like a Charm. Within 2 weeks its completely Gone. Thank You Sir :) Greetings from INDIA .

This is the best explanation that i watch.. i needed it.. thank you sir.

tennis elbow + golfer's elbow = CLIMBER'S ELBOW

I will try those excercises for few weeks and will give an update.

I just saw another video and he said mot to use dum bells, then this one says to use them. Another therapist said just to massage the area on the elbows and other say Dont massage on the area just the other arm...IM SO FUCKEN CONFUSSED

One year with this problem. Lost time and money trying to solve it without success. Look no further. Thank a lot man!

Brief and firm explanation

Beautifully explained!! Will try it out

Thank you my brother, will do this now and get back to you.

Big tip for you here. On top of doing these exercises you should do a dead hang off pullup bar for 30 seconds at a time. Your feet can touch the floor if you want/need. Doing the hang and these eccentric curls really helped my pain.

I have tennis elbow and golfers elbow on the same arm. I started of 1 kg with 6 repetitions of three sets each day for tennis elbow last yeaar. Now I can make 40 repetetions of three sets of 1 kg. When I increase weight to 1.5 kg I cant see any healing improvement on my tennis elbow and it get worse. I know 1 kg is the best weight for tennis elbow. I started exercises for golfers elbow 3 months ago of 1 kg with 5 repetetions. Now I can do 22 repetetions of three sets each day. now its much more better than when I started exercises. when I started exercises last year I couldnt open a door or take a glass of water. Now I can do them easily with no pain. I want to ask you how many repetetions do I have to reach for full recovery with 1 kg for tennis elbow and golfers elbow.?

You explain this very well.

I have both on one arm. So it's been difficult to treat. I focused primarily on tennis elbow first until that felt 70% better and have just started the golfer's treatment. It's taken 5 solid months so far. I take the treatment seriously as I want to get back to a full work out. Is there something else I should be doing instead, or is it just the classic slow and steady wins the wonky elbow race?

I’m gonna try this and hope it works. I was heavy in weight lifting and a year ago I got golfers elbow and tendinitis had to quit because of pain. Well I’m starting slowly into again and gonna incorporate this as a routine. Should I do it everyday?

What weight of dumbbell should we be using for this?

I got tennis elbow from doing Olympic lifts. Probably a technical fault when turning over the bar for cleans and snatches, but it takes so long to heal

What should be weight?

Thank you John very helpful.

Hi John, great video. What sort of weight should I use for the curls? Is 2kg sufficient?

Wow i am watching with interest. Hopefully i could feel better and carry on with my passion..gardening

If I do these everyday would it be recommended to increase weight over time to further strengthen my forearms (I have tennis elbow)

thanks for the video i have inflammation in my right arm i was told to look up tennis elbow excerise.

Thank you. I thought I was watching carefully, and when you said for golfer’s elbow to have the left hand passive I was confused at first since I was looking at a mirror image. It took me a few minutes-at first, I did not notice you holding that hand with the other hand in order to prevent the injured tendon from being stressed. I can’t quite tell where to stop the exercise. Do we stop the exercise when the hand is parallel with the arm, or do we let the hand continue to flex backward/downward until the hand is at a 90° angle to the arm? Hope that made sense.

Very nice video info and explanation.

I have both tennis elbow and golfers elbow on my right arm. How do I do exercises without interfering the other exercise?

This video is godlike I got this 2x and fixed it just like that omg thanks bro.

Thank you for the video. I have seen a lot of physical therapists put videos up like this, but I'm wondering if you might be able to provide clarity: Why is it that only the eccentric portion causes healing? What is the mechanism behind that? And if that is the healing process, how does one prevent it? Get stronger at eccentric wrist curls?

from my experience of years of weight lifting and power lifting boxing and karate has caused me a list of muscular cartledge and tendon problems, I'm 38 years old and feel like shit. spent my life from the age of 12 training to better myself and all i have achieved is a very ache and painful body. sometimes i think to myself would i be ok if I'd just been a couch potato drank heavily every night and shove loads of crappy drugs up my nose like most folk do these days? i was diagnosed with myocardial bridging of the heart recently, tennis elbow in both arms, tendonitis in my wrist damaged clavicle tendons/ possibly cracked cartilage...cartledge damage to my left knee muscle spasms in my mid back and sciatica which drifts from right to left of my ass cheeks and down the back of my legs. spent years trying to improve myself and all I've done is speed up the aging process. i look at all these gym obsessed guys now and really pitty them in the future man. was cool at the time though and i did look and feel amazing, but if you drink loads and have fun then you get a hangover the next day, if you take drugs you feel great but the next day you come down. what we do today we pay for tomorrow......no shit guys.....

Thank you for creating a video FOR ALL right handed people. I will look else where for a video concerning the rest of us. Great job!

Good exercise, thanks. You can also give your elbow an eccentric workout with a Theraband Flexbar.

I am another who found no relief for swimmers elbow in both arms. So WTF, bought me some weights and for two months did this exercise working up from 2 pound to 8 pound weights. It worked and I am not going to quit either. I will still continue this exercise in hopes it will prevent a reoccurrence.

I seem to have tennis elbow in my right arm and golfers in my left. Both came on with yard work. Has stuck around for 2+ months now. The tendonitis seems to get worse from practicing some of the stretches I have seen for these conditions. Here's hoping these exercises will get a different result.

4:00 for tennis elbow exercise

Am getting pain in my anterior forearm as soon as I hold weights so I shouldn’t be doing curls since it may worsen. Please help me here.

3 x 10 how frequently for optimal rehabilitation? Every other day? Daily? Twice daily?

Once you get rid of the pain do you need to continue these exercises as a precaution for future pain? Or does it build up muscles enough to no longer have the pain?

How much should the dumbelel be please can you say >?

I get this from doing weight lifting

thank you for the treatment

thank you doctor john,,, i work in a post room , 4 years throwing mail into pigeon holes , throwing and flicking using my right hand fingers like a spring shooting mail into their boxes,,,,,now i have another problem,,,,,,i have just started golf and teaching my children,,,,i now have pain front and backside of my elbow.top and bottom..at times extreme pain,,, will your exercise work for me ?

Tq for this video..Very effective.

CAN YOU PLEASE DEMONSTRATE EXERCISES WITH SHIRT OFF? NEED TO SEE ALL THE MUSCLES. THANKS!

Moro no Brasil ,mesmo sem saber inglês deu pra entender tenho epicondilite médial no braço direito a 3 meses isso me incomoda muito , obrigado pela explicação

This has helped me so much! Do you suggest slowly increasing weight to strengthen the tendon?

Great video. Definitely will be trying the eccentric workouts. I'll be back in a month to let you know how treatment is going

Here’s something that’ll probably help everyone much more than this video did. Just RU-vid Athlean X and check out his channel. Dude has honestly helped me with so many issues I had. You can also just RU-vid athlean x elbow pain and you’ll see a few videos from him. I suggest watching them all because elbow pain is caused by a number of varied things and he does a great job of explaining little things you’re doing that probably caused the elbow pain you’re experiencing now. Honestly whenever you have something wrong with your body, just go to athlean x’s channel and search for a video and I bet you’ll find one covering your issue and I bet it’ll help you a lot.

i had severe tennis elbow last year after 2 lobster seasons in a row ,, usually most people do one season , but i did 2 and afterwards my left arm had severe tennis elbow. 1 year later i still feel it in my elbow when closing my fist or gripping something with my fingers. I will definitely give this a try hoping the issue goes away as i have another lobster season coming up in a month,,,thats if the covid19 doesn't cancel the season

Great tips thanks

How long should I be doing these exercises?

thanks for this.

Suffering from golfer's elbow on both sides here from overdoing it on some bicep curls. It doesn't take long.

hello, I have tennis elbow disease on my left arm for 3 months, do we have to do these exercises every day? I will be glad if you answer. good day

Great vid. Can I do this when it’s in pain/inflamed?

Thank you very much !

man ive had golfers elbow for something like 6 years, tried literally anything and it just wont cure.. it came to the point where i just gave up on the exercises which trigger my elbows

Can you give a general idea of how heavy of a dumbbell you recommend. I normally do not use any weights, but do a fair amount of isometric exercises. I would like to buy a dumbbell to use, but have no idea what size would be appropriate. Thanks for any guidance!

how to get treatment if I loss my elbow muscles.

Thank you!!!!

Great video! How many pound weight is that?

Thank you!

Good info. I have both happening at the same time. Can I do both exercises?

Worked immediately

I have pain on both sides so I think I have both golfer's and tennis elbow in both elbows so I pray this works

Tres mesos de dolor seguits, sense agafar un pal de golf pel confinament, amb quatre extensions, el dolor ha desaparegut! Thxs!!!

I knew the exercises using the dumbbell but I learned one simple technique but holding the end of the dumbbell to a certain point then release the hand 5 seconds and 10 repetitions.

roughly how long doe's this take to feel pain free. thanks

Thank you so much

Would this be helpful for tendonitis from playing guitar?

how much weight should I use for golfers elbow exercise.....3, 5, 10 lbs?? thanks

Do we do this every day or moreso everywhere day?

How many days a week though?

Hope I can add to the conversation here! From what I'm finding clinically, the onset of tennis elbow has much to do with subtle *neck dysfunction* . There are still clearly some elbow-specific issues that need to be addressed, but the neck may hold the key to understanding why the elbow becomes an issue in the first place. If anyone's interested, I have put together a simple video for my patients explaining the link and some basic exercises to address! Hope it helps! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-b2D3-IVAz-o.html

straight up good advice

what should you do if you actually have pain in BOTH sides?