When I first started this video I didn't know what was wrong with my elbow. And now I still don't know what's wrong with my elbow and possibly what could be wrong with something else in my body.
I had it bad in both arms for about 6 months. It’s caused by snapping your arms straight at the bottom of a curl, or bottom of a pull-up or at the top of a push up. Fixed it with ice, rest and massage. I learned to control the weight at the bottom of the curl and it hasn’t come back in 10 years.
@@ryanjenkins5450 I don’t know about anyone else but for me, it was the snapping of my arms into the locked out straight position that would bring on the elbow pain.
Yep. I just got tennis on my left arm. Had it on my right arm about 3 years ago and took almost 1.5 years to heal. I really wish someone would do a video on exercises to avoid during a workout so not to prolong the injury. There are so many trains of thought, not really sure what to do.
All I can tell you is my single experience with TE. After my doctor gave me the choices of treatment, last one being surgery, I thought about it for a while and concluded that it was the result of the elbow joint doing some of the work that the surrounding muscles used to fully undertake when they were stronger, when I used to train. I stopped training for a while and that's when TE reared it's face. Anyway, I started doing dumbbell curls for a while even though it was painful at first, then before I knew it, my TE had disappeared, simply because I knew that I had not done any strength exercises for a while and concluded that my elbow joint was doing some of the work that the surrounding muscles used to do before I allowed them to become weak, even though the load hadn't decreased, I was still doing the same job. So, if your asking the muscles to lift or work more than what they're currently capable of, then you will force the joint to help out, which is not it's job. It's job is for movement or mobility only, that's what the muscles are for. Hope that's of use to someone. Peace.
@JK-pt3pt I won't lie, it was painful initially, but I was certain about the cause, and after strengthening my arm muscles, the pain disappeared and has never returned. I also suffered from carpal tunnel pain one time, and I was forcefully 'persuaded' by my manager to go bowling as part of our team's day out. I have no idea how many bowling balls I threw, but the pain in my hand disappeared that same day and never returned.
I have to say I have watched so many videos about tennis elbow and forearm issues and shoulder pain and this is the only video that make sense!!!! Thank you!
I sometimes get this in my right elbow. I recently recorded myself from behind doing some different dumbbell raises and noticed my right scapula drifts forward due to an under active trap/ rhomboid so now I'm doing strengthening work on that. Keep up the good work Jeff.
Can't thank you enough Jeff. This video helped me overcome my tennis elbow by like 95%. I could barely close my grip on something or hold something in my hand because of the elbow pain. After seeing this video and over the past 3 months I have been focusing on working my forearms gradually and initially the pain was unbearable. Week after week the pain became less until now I can say that I regained like 95% of my elbow health. A big thank you for the effort and help!
this guy must do very very well. Personal trainer + certified sports therapist + successful youtube channel with huge following + programs/services/website = big bucks
Because no one's life is perfect! Some people have lives that look great on the outside, but you wouldn't know for sure unless you spent 24 hours with them! There are plenty of people who have unhappy marriages who are good at hiding it. Not saying that he has an unhappy marriage, but it wouldn't surprise me if his life is not as great as it might appear.
This video has saved me. I thought i had elbow tendonitis because of the constant harsh pain in my elbow. Ive been resting for over a month and it only got worse! After watching this vid i felt around a bit and realized a muscle in my tricep is really tense and hard, and thats what causing the pain. After 2 days of massage and pain killers its almost gone. Thanks a lot!
I might have the same thing, I barely do any bicep workouts but I always focus on triceps ;-; maybe I have this. Idk if I have elbow tendinitis or this...
Exactly the same for me. No painkillers here, but massage every 2nd day and exercising the triceps 4-5 days a week only doing the eccentric part with slow movement and ligt weight really helps.
Jeff... you have been my savior recently. Everything you're sharing is spot-on for my pain issues. I am no athlete, just a 45yo women trying to start taking care of my body. I've been doing yoga for a year now and recently have been having nearly debilitating pain on the outside of my elbow. Strangely, it's severely triggered when I settle in to go to sleep, with my elbow bent at 90 degrees, hand up by my head, palm face-up. It is always super sore when I wake up and I couldn't (still can't quite) imagine how my bed/sleeping position could be contributing. BUT, after watching this video, I'm compelled to look more at the planks and downward dogs I'm doing in my daily yoga. I'm also a computer programmer so I'm constantly on my laptop. Makes a lot more sense now. Thank you!!
Let’s get the first point out of the way. U r a hottie. Second, athlean man has a vid on sleep positions. On your side, your elbow should be under your pillow-externally rotated.
This was the best video I've seen so far about tennis elbow. I'm suffering from it right now. One questions though... are you suggesting that the massage and strap are bad for tennis elbow, or just not the only solution?
Nathan Yoon not the solution. Like he said, the majority of the time it's something above or below that is too tight or too weak and straining your ligaments and tendons.
I have been treated for frozen shoulder for the past few months, never realized that is why I also have pain going into my elbow & forearm , they are compensating for the weak shoulder- thank you for this explanation
I've had tennis elbow for the past three months. My physio has given me acupuncture and deep massage, yet the pain is still there. After watching this video I've noticed a click in my shoulder. I have changed my posture and the pain is less intense at my elbow. Your video has given me hope that the pain will go away and I can get back into full training again. Thank you AthleanX.
I always love these videos because you break them down as these particular issues are experienced and showing what needs to be corrected in form to eleviate or banish the issue.It would be nice to see a few extra minutes showing few examples of exercices to do or try this -example do not this instead do this.It was great seeing where the issues could be stemming from-if you could show examples of what form or example to do to help correct :)
I had tennis elbow in both my arms and suffered for over an year...but got great relief with acupressure treatment. Still can't lift heavy weights but no more pain in day to day activities. The treatment was fairly simple and can be also done by home . I was absolutely amazed by the quick relief. Will look to make a video on it.
I've had tendentious for about 3 years. I've done physical therapy and got some results but never have I gotten the results I got from your Videos!!!. In one afternoon I went from 7-10 acute pain to about 3-4 just from learning about how it works (don't focus on the area of the pain look at the whole arm) I did the rubber band exercise and BAM I felt so much better!!! I can't say thank you enough!!! You Rock Jeff!!
Hi, I have am apparently the same you. lol Had it for 3 years and done therapy for it. But, I don't think its gone the pain has subcided but im left with cracking whenver i move it. im afraid i cant workout anymore. so im seeking help here. paranoid of doctors helping.
+Billy Bob For me its being more diligent with my form. I LOCK those wrist when doing dumbbells. I know Jeff explained what the noise is, not sure what video it was. I also got rid of my elbow band. Its been so long since I didn't have one on, and now looks like its just a relict from my ignorance.
Makes a lot of sense to me. I gave up on the other videos, they only provided temporary relief until I began my next workout, and then my elbow AND forearm began to hurt all over again.. Thank you Jeff....
Good video Jeff ! I had a long history with the tennis elbow. Struggled with it for almost 2 years because it simply couldn’t heal up. This was due to a stress provided to it from my upper back. A lot of people are having problems with that and I just wanted to state that you should be really cautious about who you trust with your recovery ... Most doctors will try to give you a syringe with cortison or want to operate to make money One guy even told me that it’s chronic from now on and that I’m gonna struggle with it for the rest of my life... Even the physiotherapist couldn’t help me. In the end it got better when I started to train, basically on my posture, and meditate to get some relief in my upper back. Tennis elbow can be very bad. For me the pain started spreading to my triceps, forearms and even my fingers got numb at some point. Couldn’t train for those 2 years of Pain. Long story short, I just wanted to say, that you can fix this without any major medical intervention. If a doctor tells you this, it’s most likely bs!!
How's your elbow now? Its been over one year for me, had one cortisone shot, lasted 2 months.. it's so frustrating for me, starting to think it's now permanent pain and swelling.
I am a firm believer in stretching and natural medicine, the mj helps for my back pain and overall mental health along with stretching. Glad I found this video.
I have had tennis elbow for over two years and have had extensive physical therapy to fix it to no avail. I started applying the logic you shared in this video and it already feels much better. Let's see what happens in a few weeks.
Fantastic, on the mark. I am a physical therapist. I have not been at it that long. I suspected my golfers elbow problem came from my shoulders. And no I don't play golf. I just needed someone to confirm it for me. Almost embarrassing for me how hard it is to cure something as common as golfers/tennis elbow. I already know that the make up of the tendons in the hands can cause problems with this pathology, but so good to hear someone relate it to the shoulders as well. I get so many good tips off you personal trainers as opposed to other physical therapists. I too find it can complain when I do bicep curls. I do find if I use dumbells and rotate my hands internal external, it helps. Probably bringing a more even load to the tendons. Pays not to lift too heavy too. You know your stuff. Good work. Keep it up.
N30Nchiken physical therapist half the time don't know how to fix shit. I've had tennis elbow and they told me to ice it and rest. I had to google how to fix it and it went away 3 days later
prince134 , What exactly did you do? I've had this for many years and have done, the injections, PT, exercise, Flex bar, you name it but it goes and comes back more severe each time.
here's several things about relieving tennis elbow pain naturally apply ice packs on the affected area consuming celery may be beneficial take omega-3 supplements try a hot potato pack to reduce pain (I learned these and the reasons they work from Secret elbow tactics website )
So awesome, you just helped me identify why my tennis elbow has been going crazy for the last four months. Thank you for talking straight and doing great content!
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
I was unable to accept the fact my weight training was over due to tennis elbow. So, I am the only person in this world lifting weights with Tennis Elbow? after I worked out I was unable to lift a pencil for a week!. Then I discovered your video. You changed my life and saved me tons of doctor bills it would have cost me to figure out the real issue. who'd of thought just a tweek of my wrist is all it took to keep from injuring myself. I am back to lifting dumb bells thanks to you! Keep up the great work and videos. You are an inspiration for me. I love all your videos. Including the abs. Great info there as well!!!
hi everyone ,if anyone else trying to find out best tennis elbow therapy try Jaffacter Elbow Treater Coach ( search on google ) ? Ive heard some extraordinary things about it and my m8 got amazing success with it.
found a really great cure for tennis elbow. place your arm outstretched towards the floor and keeping it straight rotate your palm inwards and flex the palm so it is parallel to the floor (sometimes i 'll hold my arm out 90 degrees to my body instead, (whichever way feels best for you). then using your other hand gently pull the left hand upwards (or towards you if you're doing with arm extended in front of you) and hold for 30 seconds. bout three reps and around three times a day. obviously reverse for the other arm and also you can reverse your palm so it either faces the floor or the ceiling. both ways help. your tennis/golfers elbow will be gone within a week and if you do the stretch periodically wont return. it's the only natural way i found that works a treat.
kev teague I don’t normally reply to comments like this but Jesus Christ I’ve been suffering from this problem tennis elbow for ages in my left elbow, hurt like a bitch to do any form of bicep or tricep exercises, done what you said lying in bed and felt instant relief, will 100% be using this from now on thanks man
One of is videos he mentions flaring your elbows out a little on some Tricep exercises. He said it depends on how your body is created with how you adjust..
He explained that its possible that the muscle in question is being overloaded due to a weakness from other related muscles. Find what exercise causes pain, which for me were easy bar skull crushers. I noticed that while doing them I was bending my wrist upward to stabilize my arms and that put tension on my outer elbow muscle for too long and caused soreness and inflammation. I corrected it by tilting my wrists inward, reducing time under tension and adding forearm strengthening exercises. 👍
yeah lateral epicondilitis is a big problem not only to many athletes i find that strengthening the flexor muscles of the forearm and lengthening of the brachialis helps my clients and also myself....thanks for the vid Jeff! also awesome!
interesting points ,if anyone else wants to learn about how to treat tennis elbow naturally try Freds Elbow Helper (do a google search ) ? Ive heard some great things about it and my brother in law got cool success with it.
Great details. I didn't even consider my slumped posture and damaged wrist as culprits. I'll have a better conversation with my orthopedic dr now. Thank you.
Hey Jeff, Thank you for bringing the science to your videos. Very much appreciated. You mentioned not wearing elbow braces to counteract the pains of tennis elbow. Can I ask what the red band is that you've been wearing on your right writst? Thank you. A Loyal Athlean-Xer, Stuart
A video on how, after looking at the three areas, do we go about "fixing" tennis elbow. Thanks for the clear explanation of where to look for the causes.
I must have watched 100 videos about how to fix tennis elbow and nothing worked, it wasn’t until I started treating it as a shoulder problem that it finally went away.
Greetings from England. My winged (and naturally bony) scapulas prevented me from resting back on hard chairs so I rounded my shoulders to compensate. 6+ yrs of tennis elbows and time for a change. Yep, even at 41. Thank you sir.
Can I ask you, did your pain ever go away? I've got incredible tennis elbow pain, and the thought of being laid up for 2 months without the use of my arm is pretty terrifying and probably not even possible.
I just got elbow pain for the first time after doing some heavy weights lifting more repeatedly. I am advised by Dr. to take rest and use band during day time for normal hands on activities. Also applying gel kind of pain reliever, generating heat, once a time in the night. any other suggestions, welcome. kannanalbs@gmail.com
Very nice information i don't train biceps and forearm flexors often . I thought being a powerlifter my biceps will get trained during back workouts but now I will train biceps and forearm flexors. Thank you
I use power tools in a very repetitive job, that has given me pain in both elbow's and trigger finger ligament damage in both hands. Posture is also a contributing factor of back and shoulder pain. Only 8 year's until I can retire 😀 hopefully not a complete wreck.
Thank you Jeff, you are so so right. I did some rounded shoulder exercises & I immediately felt relief in my forearm. Wow, thank you. No more massaging my forearm.
Very informative! Thanks for a great video. You mention athletes, but I bet the most common cause of this problem is working at a computer. I draw on a digital tablet every day and have suffered from this pain for years. A practical video for computer users would be great, and one which ideally allows them to compensate during workday and free time with activities or practices or postures that will reduce incidence of this injury.
@@ardalandb5202 I got over that. Took about a year and a half. Just rested, didn't lift heavy, watched range of motion on curls. Wasn't doing a full extension always keeping slight bend at elbow. Just takes time. Don't lift heavy and watch the volume. Rest and time is what it takes.
My elbow is night and day!!! I basically trained more my shoulder area because I did sustain a left shoulder injury 4 years ago. So after I watched this I payed close attention to what I was doing and realized my shoulder is still giving me issues putting more pressure on the tennis elbow. (Between recording, working out and just over all being active.) So I trained really light weight (literally 100 shoulder rotations 1 sets 2 x's day (morning and night) I couldn't really grip and wanted to focus healing so dint do any weight at first list body weight.) After that moved into light weight lifting for the shoulders and now I am able to grip again and climbing back up on weight I can lift, and able to play drums for 2 hours without having those jolts of pain.) Its still healing, but like anything else it takes time. Patience and practice is key. I hope this helps those of you in pain. *I take no medication at all.
Brilliant. I've had this issue with increasing severity over the past year & a half & couldn't figure out why? When you illustrated "internal rotation / flexor pronator" a bell went off: I'd been doing more work on the computer than I had ever done in the past. Obviously this lead to pronated forearms throughout most of the day. DING DING DING DING! Jeff, you just solved an 18 month mystery. Now I can look at more ergonomic mouse & keyboard options. You da man!
I’m doing pull-ups and I believe that is the cause. However I don’t want to stop doing pull ups complete because it is an excellent exercise for the upper body. What’s a guy to do???
Anyone has fixed it yet? My mother had carpal tunnel syndrome, she had surgery and wasn't able to use her hand for a while. On top of that, one of her nerves in her palm into her thumb was damaged at the surgery, now she can't squeeze her hand or flex her wrist without pain. That has weakened her wrist flexors, and as a result just like Jeff said, she has tennis elbow. Now it is not possible for her to even hold a knife and chop a union without pain, she can't do any exercise to strengthen the inside of her forearm, wrist flexors. That is causing overuse in extensors, hence the tennis elbow. The doctor injected cortisone right into the joint, it might help for a couple months but the pain will come back. Any suggestion?
wow - I recently started hunching my shoulders forward as I started knitting. I thought it was just the repetitive movement of knitting but it makes so much sense that I need to treat all around the injury! Thank you, I have been in so much pain.
wow men, one of the most explicative videos i've ever seen, congratulations for what you are doing here could you talk in your next video about what causes elbow pain after performing bicep curls? me and a lot of my friends at the gym are having this problem, no matter it's free curls of scott curls. thanks a lot jeff!
Can someone please answer me this as im going out of my mind, i have tennis elbow of that im sure, its only a week or so old, but am i right in saying that i can do any exercise that doesnt hurt it at the time, coz the only thing that hurts it is front raises. So can i carry on training and just avoid thngs that actually hurt it while im doing them and just do my little tennis elbow exercises on the side to stregnthen it??
+rosa ampuero I have it right now, and I think its because of my shoulders. They rotating forward, he made a video already on how to fix my posture, I have to stretch and warm up a lot, every sessions and stay away from couple of moves that really hurt me.
Solution: figure out in which case you belong to. In any case, always think about strengthening antagonist muscles. If you belong to case 1, think about working out the elbow flexors (and not extensors). For case 2, work out shoulder external rotators. This channel has videos on both.
Jeff, your videos are very understanding and you explain, not only whats happening but why. What lead me to your video was forearm pain. Yes I used to lift but haven't in many years, but I have gotten into hammock camping. I have been sleeping in my hammock every night for the last year, with less neck, and back pain. When in a hammock, you must turn your body on a slight angle. This allows you to lay flat. In hammock world, there is what is called shoulder squeeze, which is where the hammock side walls pinch your shoulders inward. After watching this video, about the constant strain on forearm when your shoulders are rolled in, I am wondering if this is my problem. I think I will look into your other videos on stretching and stretches. Keep the videos coming. They are great.
Yes nice to know the alternate reasons for the pain...how about some alternate ways, besides proper posture bit, to deal with it:) How about forearm stretches? You know pulling back the hands with extended fingers, arms straight out in front...then overhead in all directions...seems to work for others. Thanks!
Golfers elbow!! Please!! I have good posture (no rounded shoulders) and I started to feel pain at the inside of my elbow. Not sure if from the part where the forearm attaches or the tricep... sometimes It felt like one.. others like the other... But I started to feel it whenever I did some "pushing" movements for chest training and then progressed to tricep exercices as well. Never had pain in pulling exercises, like back training, but sometimes felt a little pain with bicep exercises like curls... Now I think I'm good. But i'd like to know what COULD be the problem. Thanks Jeff!
Thanks! This video helped me fix my tendonitis and my carpal tunnel. I've had carpal tunnel on my right hand for over 10 years from using the mouse. Tendonitis was more recent on my left arm for over 2 month. I thought just resting it would help. It comes down to a basic principle which I learned in this video. Where it hurts is not the source of the issue. I started searching other areas of my body that was tender, and it turned out it was my back shoulder. When I massaged it, it hurt like hell but then I felt my elbow was actually better. I used a massage ball every day and I fixed my tendonitis in one week. My carpal tunnel look a little longer. Almost a month because it affected me longer. I'm now pain-free. It goes to show it's never too late. Unfortunately, I've been preaching what I learned to all my friends, family, and strangers. No one listens. They told me they will rest it, they will keep massaging the area where it hurts, or they will see a massage therapist. A massage therapist will definitely help but you have to go every day and it costs money! So at the end, you're back to square one. Long story short: you can fix it yourself by finding the source of the pain which is not where it hurts by massaging it every day.
On my right side I have pain on the inside of my elbow right below the forearm. I can do lat flys, pull ups, tricep extensions, but when I do bicep curls... oh boy, here comes the pain! :(
Oh yeah, it's very painful, I've been resting it for sometime, its progressively getting better. I've done a little research on it, they call it "golfers elbow". Hopefully Jeff would make a video on golfers elbow one day, since it seems to be fairly common. He definitely knows what he's talking about.
Jeff you are a star. I had shoulder surgery a few years ago (damage to the inside surface of the left scapula, rugby injury.) Now when I'm doing bench press or dumbell lateral raises my left arm gives out long before my right. I have twice had significant TE problems, once about 6 years ago and again now. Both times it has occurred on the left side. I think that your theory is on the money, when I start to struggle with my left shoulder my elbow is coming under strain.
I'm so excited to find a solution to this problem. I knew I have tendonitis and I knew that I have rounded shoulders but I had no idea they were connected! I'm glad that I now know to implement the rounded shoulder correction to solve both problems! yay!
romansten9 he tels you what not to do. and he comments on weakness of the posterior sides of the body, tightness of the pronator and also weakness of the other side of the lower arm. so what to do? strengthen your posterior side of your body so your arm isnt in the pronation posture and stretch the pronator muscle
I find he usually says EXACTLY what to do, but in this case he's talking about figuring out causes. Once you figure out your cause, he has lots of videos about shoulders and probably some about forearms. When I had something like carpal tunnel, I figured out myself that the posture or weak unsupportive shoulder was the issue, and strengthening it got rid of the problem. You have to build on what he's said.
Eric R Yup! No more stupid than ping pong wrist and kickball ankle. If you had any sense of humor you would know it was SUPPOSED to be stupid. Jeesh! "Lighten up Francis...'
I’ve had my tennis elbow for 3 months, my training hasn’t changed in that time, I’m not lifting more weight or doing anything different but I have adopted a 4yr old child and guess what... it was 3 months ago and guess what... I’ve been carrying her often on my right arm which has put stress on my arm and shoulder. After watching this video it all makes sense. Nice one Jeff!
hi, I play golf. lately I am having tennis elbow pain. I had rotator cuff surgery. I believe what you have explained make lot of sense. I still have problems in getting my shoulder to get in right position (turn) in my back swing. can I do any exercise at home? need your help please. thanks, Sanjay
