STOP Elbow Pain! How To Fix Tennis Elbow [Lateral Epicondylitis] 

Did you try these steps? Did they help? I would LOVE to hear from you - leave me a COMMENT below and SHARE with someone who needs to see it! 🙏🏼

Totally works, love his advice! The graston technique works really well. A few weeks, you'll be all better.

I did all these exercises today. I'll continue for 10 days and hopefully see results. Have been having this tennis elbow pain for almost 2 months now.

Suffering from this for over 1 year and just beginning to realize what it might be, initially caused by hyperextending the elbow in a weight-bearing exercise performed at speed. Quite by chance a couple of these vids started popping up (prolly mentioned it on an Android phone or something) and your diagnosis (after the press the middle finger thing) was spot on. Followed at video speed with the exercises - most of which I've seen before but not really bothered with in a bodybuilding/fitness context) and alraeady it feeels better, or at least, I am absolutely certain following the mini-regime detailed here I should be able to heal it up. So, many many thanks to you for this brilliantly concise video, I really hope you can address some other common ailments on here, how about a 5-minute arthritis routine for older people, or better still, given their antipathy to new-fangled ideas, a 1-minute arthritis routine for pensioners. Like PLEASE. And again, thanks.

I have tennis elbow for 6 months now. I’ll start doing. What this video says, how long should I do it for before I re join the gym ?

Yup thatll do it now im in pain again

With the strength part is it once a day every day.

I THINK I HAVE TOOTH IN MY GUM😢😮😮😮😮😮

I stopped playing tennis for 2 years and returned to train against a wall. I have a pain just after a week and today thanks to you I realized what it is ! Immediate relief after following tips in your clip followed by immediate like and follow ❤. Tbh I thought it is just like any other clip on social media but I am amazed ! 👍🏻

Those grip things are the reason I got the injury lol. I would highly recommend not to use those if you're already dealing with this injury cause chances are it's making it worse. I mean no offense to this youtuber, just saying, the main purpose is to fix the problem and for me personally, those grippers were quite literally the reason I got it in the first place, I spend basically my entire day on a desk and I have these things sitting on my desk just for convenience/boredom purpose, so I used them literally all the time until recently that whenever I grip this thing I get sharp pain on the elbow.

Is it okay to strength train while dealing with this? Any exercises we need to avoid? Thank you

This was so helpful and thorough instructions. I appreciate how you included different levels of exercises as we heal. Thanks! Subscribed! 😊

Solid structured advice and explanation. Thank you for sharing this!

How do you differentiate this versus radial tunnel syndrome?

I have been feeling elbow pain for a while and it greatly matches the symptoms of tennis elbow but I didn't get it from doing something straining like manual labor or exercise, i got it from sleeping for many hours with my arm bent in the same position the whole time. Could something like that trigger Tennis Elbow too? :(

So, this is for those of you that are experiencing long term pain that is seemingly chronic. Its been 6 months for me. I had tried both rest and physio exercises, and a combination of both. I had days of relief, but in general, the issues were ongoing. Then, I discovered the Athlean X kettle bell routine for tennis elbow. This was the beginning of realization. The kettle routine was giving me relief but not permanent. I did start to notice that when this routine popped my elbow joints, I would get almost instant relief, but with residual tenderness at the tendon. To be expected I suppose for a tendon under constant strain. So, I remembered I had seen one or two vids that suggested some Tennis elbow is actually a fruit of joint dysfunction and misalignment. I went back and sought out more vids on this issue, and came up with a couple of exercises/movements that are designed to pop the joint back into alignment. Guess what, I went from having a day of pain and restricted motion to near instant relief. So, for me at least it seems my joint is out of whack. This makes sense for me. I was aggressively chopping wood when I triggered my Tennis elbow. So, for me at least, it seems I need to focus on alignment and also strengthening the arm muscles. This goes for the shoulder too. I'm taking a holistic approach to building my arm back up. Good luck. UPDATE: 4 months after posting this comment I am more or less back to normal feeling and function with my elbow. It does want to slip out of alignment from time to time, but a simple pop stretch movement usually sets things back. I have been in good shape for quite a while. Initially I was doing popping and stretching several times a day for the first few weeks before my elbow was comfortable being back in alignment . I will continue to pop and build back muscle strength as needed.

nice sharing and you are very clear in your explanation

Love this!!! I have golfers elbow in both arms- this was so helpful ❤❤❤❤

I've got a Tennis Elbow in cricket batting, I will definitely give a try to your exercise routine and see what happens.

My sister had it my brother in law had it now I have it. Theirs never came back after treatment. I finally artery over two months went to PT. They showed me same or similar. I wasn't consistent when my sister tried to tell me. I'm mostly now but the massaging has been super painful and feels much worse now and that's normal and I must continue with the exercises. Question, if it hurts terribly with the strengthening, should I continue it just only stretch at first. It's soooo painful. I use my right arm and I clean every day. I never get a break. I dint eat out so I gave to cut my own veggies etc. So many things to do. What about diet? Omega's, protein, etc. Thanks Other question,

Did each of those exercises as I went through the video. Can definitely feel the work in the arm. Very thorough video. Much appreciated. It's a really strange injury. Hopefully these exercises do the trick.

Hello, I would like to know what is the best prophylactic thing to do to avoid golf elbow while playing e-sports. Does it make sense to wear wrist cuffs and upper arm cuffs (e.g. Masalo) when gaming (for me while holding the controller) so that the tendons are relieved? I want to avoid getting golf elbow again. I would be very grateful for any answer!!

Hi, really nice video and also much help full. I've got a few question, how many days a week should i do these exercises? Can i train the forearm, just like you do, every day?

I tried his test, and to my surprise, it exactly reproduced my elbow pain! He definitely won my confidence.

Thank you from, Amsterdam The Netherlands. Will give this a try for the pain in my elbow.

This does seem to help a lot and provides relief. I think stengthening the muscles that are tightening up from doing said activity is also very important. Mine came from loading up the right hand excessively in the golf backswing. It works great for creating a good shot, but it comes with some pain if the muscles aren’t ready for it.

Your favourite exercise gave me an amazing stretch !!!! Thank you.

Everything exercise on here helped until I tried to ball up my fist, then excruciating pain on both the inside and outside of my elbow began.

How many times a week for stretching ans and strengthening and how long should i stretch before doing strengthening?

Drummer here, looking forward to trying these out. My left elbow has been giving me issue for about 3 months now.

How often a week should you do the strengthening exercises while having a little bit of pain?

From what MD school did you graduate and when. Thanks😊

Elbow hurt worse after I did the massage and working on tendons. Uggh

Your method of identifying Lateral Epicondylitis, is perfect. I've been having pain there for a month now and was really uncertain about weather it is LE or Radial Tunnel. Your test nailed it perfectly. Thanks for the great video!!

I found your channel a few months ago looking for general flexibility routines ( love the 8 minute stretch video!). Then I saw the teaser for this one, a week or so before I have a medical appointment about elbow pain, with the red area right where my pain is. This is definitely the problem! Looking forward to following these recommendations. Appreciate all your very helpful videos!

Shouldn't the massage go upwards toward the heart and not away?

Thanks! Doc. I swear by your IT band exercises, now working my tennis elbow pain. 😅

I have watched a bunch of tennis elbow videos, this is by far the best. The massage really helps.

I'm back :) Can it be possible that after my fall and carpal syndrome, I have pain in my right tennis elbow? I'm doing further exercises hoping the pain goes away 'cause even when I pick a coffee mug it hurts! Thanks once again! - Vince

Sur today was my Match for Tug o war and i was having a lot of pain and your video popped up when I sesrched for this pain and myself too Am a MBBS student your way of doing helped me with my pain thank you so much sir … lots of love ♥️

Do we need to use a tennis elbow bandage while doing these movements?

This is great advice. In what order should these exercises be done? Meaning, should I get the pain under control before I do either the stretching or the strengthening? Or can I do all of these treatments in the same session, strengthening, and stretching? Or just start with stretching until the pain subsides ?

I can't thank you enough for this video I had the blessing to find! I've just watched and done your exercises and I have the feeling they're going to really help me!!! Two questions doctor: Does swimming help or does it make things worse? And one more: The strengthening exercises should be done after a few weeks, meaning after the pain has been reduced or together with the first ones while I am still in pain? Thank you so much for your help 🙏

Thank you the stretching is great .I feel better! Thank you so much! God bless you!

Golfer here. Thank you. The struggle is real.

Thank you for this video. I wasn't sure if I had tennis elbow until now. Mine was the result of a bulging disc that was squishing my nerve down my right arm - it was causing severe cramps and spasms. Cortisone injections in the neck and shoulder stopped the spasms but after 3 weeks of these, sadly damage was done. At least now I know how to ease the pain. Aerosol can useage, lifting a pot etc is extremely hard to do, along with simple typing on phone. I'm sure the latter is more common than what we all think 🤔

Thank you. I have had tennis elbow for months now!. I guess it developed due to being at the the computer all day and working the mouse.. I don't play tennis. BUT it has gotten so bad I can't lift things. I am right handed and it is on my right side.. Before this, I couldn't turn my head to the right either. That was affecting my ability to drive. I have heard some contradiction about putting ice vs heat on this?

Thank you so much for the information, I've been in pain for a couple of months, waking up in middle of the night with sharp pains, I had an x ray the other day knowing that any issues with my tendon or ligaments wouldn't show but that was the only I could get to the next step which I believe may be an MRI, I between starting to do these stretches and exercises and waiting to see what more results show, this pain lasted to long and while I hope I haven't torn a tendon I need to figure out what really going on, I believe overusage with the working out at the gym and pressing my arms down on my desk daily, I've hated to stop working out but this pain really sucks

Thanks for this! Just getting into disc golf. Never thought I'd have such sore elbows from throwing a frisbee, but here I am. (Apparently there is a wrong way to throw a frisbee. lol) Just sampling some of these is already helping. I'm definitely going to get into this routine.

NOT 'Doctor'(medical physician) with doctorate in non-medical academics.

very helpful and effective..

I just discovered this pain after hard work with a screwdriver when my drill seemingly stopped working. Almost 8 hours of screwing 🤦🏾‍♂️

I have been doing them for 1 week and it helps, but I need to do them more often and reduce my activities . For the eccentric, if it cracks, should I still do them ? If doing a task does not hurt but uses fingers like writing on a computer, we can still do it ?? Thank you

Instead of nutter knife, I use gua sha, and it works better without the fear of getting yourself cut by a knife. I recently experienced this pain from lifting an IV pump to attached to the pole. I came across your feed. Thanks!

Very grateful, and appreciative, for your insight and proactive tips on self care for Lateral Epicondylitis. You’ve provided more information than a single PT session! Do you recommended wearing a short wrist brace to isolate the flexors while using the arm?

I have it now but I don't have anyone to help me out with that pain. I had a major stroke and I can't use my right arm and hand. My wife is a nurse but she doesn't like me really much so I'm boned. I have about almost 20 years now.

Hi I came across this video and I am really hoping that my injury gets treated with this routine. Just have some queries before I start. Can someone help me with this please. 1. Do we need to wait for the pain to subside and then start with the Stretching and Muscle Building exercises? 2. Till when we need to do these exercises? I mean to say for how many days?

My pain is on the bottom of my elbow, what treatment do you recommend for this pickle ball injury?

I got Tennis Elbow from doing to much specific stregth training targeting the extensors. Doing those recommended stegthening exercises is now really painfull. It doesn't seem to be the right way to go about this.

Thank you for the clear & concise explanation of stretches& diagnosing of this condition. I’m glad to stumble upon this video bc I’ve been dealing with this condition seemingly out of the blue for a couple months & it doesn’t seem to be getting better. Definitely felt The middle finger pull.. One question- are these exercises intended to be done when there’s still a lot of pain? I try not to use my arm to allow it to heal..but as soon as I use it to lift something as light as a glass bottle, the pain intensifies again. The exercises & stretches in this video don’t really provide relief, my elbow/outer forearm were sore afterwards. Is this an indicator I should refrain, or keep going gently until it starts to improve? I’m concerned about creating further issues rather than healing. Thanks!

How long does it take to heal completely? Because i am suffering since last month. It is actually painful and uncomfortable.

Hi , I like your videos they get straight to the exercises, so I can replay. This helped a lot. I still feel a sharp pain on that bone that sticks out above the elbow, when a person has it bent at 45 degrees. It seems to be right on the corner, but maybe it is not. I'm thinking it may be nerve pain. radicuneuropathy, spelling is incorrect, which I have some that can get more or less severe at times, emanating from the neck/spine. I did your traction on those with the towel: That is the best one for me.

Waarom zoveel mensen nog steeds denken dat massages heilzaam zijn. Ik heb lang last gehad van een tenniselleboog en heb veel massages en behandelingen gehad. Uiteindelijk ben ik bij verschillende artsen geweest en slechts één probeerde me te helpen met een onconventionele methode. De pezen moeten worden gespaard en niet verder worden belast om de pijn te stoppen, en uiteindelijk was het enige dat bij mij werkte een Masalo Manchett. Mijn arts raadde het me aan omdat hij het van een andere patiënt had geleerd en het principe voor hem logisch was. Ik kan je alleen maar aanraden om je arts ernaar te vragen.

Appreciate this information very much. My question is do your resisting exercises in all these sequences? My elbow and forearm are always in a lot of pain

This looks excellent, thank you! I'll be starting this tomorrow. I have seven years of lateral epicondylitis on the right side and it's just starting on the left.

You didn't look at the kinetic chain that commonly causes this issue. Shoulder girdle function/stability is important as is hip function.

Do we have to do all this in one shot? Or it's after it's showing signs of healing? I don't want to put pressure on it if elbow tendons are supposed to get some rest, it may make it worse if not done correctly

How long it takes to recover

I had these exercises right now but I feel more pain after, what should I do continue the exercises or no?

how to fix tennis elbow: BPC157 and TB500

I had tennis elbow for 30 years. Just watching this video made the pain go away.

Perfecto, simple, claro ...como decimos en chile "2 cucharadas y a la papa"

Ive got it bad in my left arm from weight lifting! It's stopping me from lifting and i need it gone asap so I can get back to it 😭

My issue isn’t from weakness but strain from jiu jitsu and working out.

After the butter knife one my outside elbow pain went away and it went to my inside elbow?

Great and helpful video! Thank you 😊

Thank you from Bangladesh its was good demonstrated for my pain relief

do you do this entire routine in the video (including the massaging) every day?

Just wondering, would a gyro ball also help tennis elbow pain?

I had to place some heavy landscape bricks in some tricky locations repetitively. I got my retaining wall and Tennis Elbow out of it. This helps, thanks!

What if I’ve been doing all of that for over a month and it hasn’t gotten any better?

the only reason i came here is to relieve pain, and bro said i hope to see you back here again soon. lmao

7 months ago I had EPTE® Percutaneous Electrolysis Therapy (a revolutionary technique used to treat various skeletal muscle dysfunctions). After six electrolysis sessions I do excentric exercises every 72 hours with a flex bar (Tyler twist exercise) and self massage. Pain decreased much in my chronic tennis elbow.

Hi, is is good also for calcification in elbow?many thanks

Can I use these movements if I had surgery about a month ago I am doing physical therapy 3 times a week and we just started to do some exercises

Thank you so much, Doctor! I have the tennis elbow pain on my left arm and good thing I stumbled upon your video. These are all helpful and I will be doing all these things you have mentioned, from the 1st to the last. 😅Thank you again.

How come the pain is worst after the exercices???

Thanks. I will work on your video for recovery.

I did these and they helped greatly. Thank you so much. Do you have one for Golfers elbow?

Thanks for this doc! I have a question, do we start the exercises right away or wait til the inflammation has gone down with NSAIDs and rest before starting the exercises? Thank you!

I'm only 8

Hey Brah, this is good advice. I really like that knife exercise and the hand over hand pull. Thanks for posting!

Thank you! I googled everything that was wrong with my right arm which is mostly overused. Now I found the culprit.

I THINK I HAVE TOOTH IN MY GUM😢😮😮😮😮😮

Love your videos and exercises...very helpful...👍😘

Sir can you make a video on carry angle elbows and exercise to correct it.

This is great if you're 80.

Use the braces on my knees and elbows, I find it changes my natural movement, I don’t have a sharp pain, dull pain, not bad, I wonder if 50 reps in 3 days is better then 15 reps every day?

I got this pretty badly after a bout of home carpentry.: hammering, sawing crow bar ..

Great videos for us with pains . New video idea; leg workout with hip bursitis. I should strenghten my legs but am afraid that my bursitis never goes away.