Top 3 Exercises for Tennis Elbow (aka Lateral Epicondylitis) 

Thanks for the simple and effective exercises!

Thanks for sharing your information. It helps me and also I use the tennis ball to roll around my elbow and it subside the pain.

thanks. very clear. I'm a good candidate with a new injury. trying it starting today!

This actually works. It has helped me and friends who have struggled to alleviate their pain even after getting professional help. This is a very underrated video and should get more views!

I'll try this. Thank you.

Thank you very much from Sardinia: your exercises helped me recover from the epicondylitis I caught 3 years ago. No other treatments, just your exercises and in 10 days epicondylitis was just a bad memory. Nowadays I do your exercises now and then.

Thank you! Great video instruction.

Great exercises. Thanks for posting.

Thanks for guiding a simple exercises

Thank you for sharing

Very informative and helpful,. Thank you !

Thank you. I will give this a try. Appreciate the short simple video.

Thank you it was very helpful.

Thank U sir!! Very good instruction.

Liked. Respectfully direct. Not selling extra sizzle. Thanks for being a good example Mr. Madden. My training teenager will do your instructions.

Very helpful. Thank you!

It is really helpful awesome thank you...

Great stuff, major relief after 1 set....

nice video simple to the point thank you buddy.

Thanks! You are a pro!

Thanks very much for posting this, it is very helpful. My doctor only knew one of them, so your info has helped a lot :-)

Thank you

great information

Excellent you, Pls posts more videos

Great exercise recommendations. I have found the simplest way that works for me is the power ball. When my tennis elbow comes back to the extent it's pretty painful. I work it for a few minutes a day. Even after the first workout it's helped. The pain is gone totally after a few days. Then I forget to powerball it and it comes back a couple of months later. But 5 min workout sorts it out.

Mnay thanks, this was most helpful!

it's a great information regarding Panlarko tennis elbow planner exercises and become very helpfull to stretching to prevent tennis elbow and Two effective, do-anywhere stretches to reduce joint stiffness and help keep the muscles and tendons in your forearm flexible are the wrist flexor and the wrist extensor stretches. Simply extend the affected arm with your palm down. Bend your wrist so your fingers point toward the ceiling. With your other hand, pull your fingers back toward your body. You should feel the stretch under your forearm. Relax the stretch, point your fingers down and pull your fingers toward you until you feel the stretch in the muscles and tendons on the top of your forearm. Repeat in each direction 10 times and hold each stretch for 10 seconds.

Very usefull advice

thanks!

just tried the 1st exercise all gone THANKS!!

very helpful

I agree with Scott Wallace. In our clinic we always start active and eccentric since studies show that those exercises benefit the client most initially. Supination and pronation exercises with a hammer would most likely just inflame an already inflamed ECRB tendon.

Lateral epicondylitis (tennis elbow) is caused by repetitive palm downward lifting of the forearm. Identify the inflammatory motion and avoid it by 2 different ways. Shift the offending movement to your other arm (you might also transfer the pain in the process) or better yet, TURN YOUR PALM UP to perform the task. By turning your hand over, you will transfer the task from the tiny forearm muscle and its attachment (lateral epicondyle) to the massive bicep. Avoiding the offending motion is the only cure.

It's very useful 👍

Hi, love your vids and that you are sharing info. Just wondering if stretching of the flexor and not extensors arnt a better aproach, regarding stretching?

obrigado meu amigo

Thank you very much! it was really helpfull! Can i start with thoes exercise straight, or should i give my elbow a week or two to rest? And if im trying thoes exercise and Im feeling pain, what sould I do? My last question is how can i know when can I return to sport? Thank you very much!

Alright thanks for your answer.

Thank you for this. What if you have tennis elbow pain when stretching your arm out straight to grip something (e.g. from a high shelf)? Would the exercises be the same?

P.S I do these forearm exercises regularly: overgrip with 20-25 pounds and undergrip with 80 pounds. No pain. But when I start doing triceps, my left elbow hurts a lot even if I do half of the weight I used to do.

Thank you! Been seeing a therapist for few weeks and seem to be getting worse. Decided to take matters in my own hands and try your exercises. They seem to make much more sense and so much less strenuous. he had me lifting weights much heavier than I could handle. Also, did an ultrasound, when doing so asked what it did and she said she didn't know. But was told to do it. $350 per visit, my insurance will NOT be happy!

Thank you for this, it is useful as the National Health Service in the UK have suspended all non-emergency appointments. I have just a question here: at the moment I am experiencing a certain amount of pain: should I do the exercises now or should I wait a few weeks for it to subside a bit before commencing exercises? I appreciate if you are reluctant to give advice...

thank you so much for this video iv just recently been diagnosed with tennis elbow and never realized it could be this bad i struggle to turn the key in my car and am no lightweight ..i was told by my gp to look up information on exercising the arm ....so going to try this out

Hi thanks for the video! for how long should we do these exercises, what frequency?

Thanks, mate. This is really helping.

Thanks a lot for the helpful vids. It's like visiting a sports therapist, only less expensive.

Thanks for posting. Great video. I got a cortisone shot a week ago today. I haven't started any exercises to strengthen it yet. Can I start these exercises now?

tennis elbow is very helpful for youngers and how to handle thing in injured time

Hi Madden, those are good exercises and I thoroughly believe in exercising away the pain in fact I invented a device called Elbow Ease that by using it reduces and in most cases gets rid of the pain.

my doctor had me do these exact exercises but he told me to heat the area up first then ice it afterwards. I hope you feel better soon

Hello there , may i ask about the ice part , when should i cool down my elbow , is it recommended to do it before and after each time i exercise or after each exercise ?

Hi I have fibromyalgia I'm house bound and knit and crochet had ultra sound today got tennis elbow can I still knit and crochet I find it therapy have to see a physio but not yet

Great Vid, I have had this pain for about 2 months... but I have yet to do any type of stretching. or building up that area. I am a bodybuilder, and I ant take time off. and advise? Thanks.

Hey Madden, great video. I have a tennis elbow from throwing a ball (team handball), so explosive contraction, but I was thinking for how long must I do these exercises and should I progress on the weights used or just reps per set. Thanks

Thanks... my elbow has been killing me for almost a week now. Will try your suggestions most definitely!!

Thank you! Is it OK if I do Exercise 2 and 3 while pressing my forearm muscle to prevent pain? Is it still valid exercise?

Amen to that.....It is like a little pea in there, and wacking it on door frames in homes in just awesome...takes your breath away, And soooo tired of lifting bags of cement when im doing foundation repairs, or even opening a bottle. A guy today told me to get the band with a magnet in it and in 6 days it will be all better....Now that was a good one.... ter.....

My pain is on the inside of my elbow. Do u recommend these same exercises for that?

I read to do tennis elbow rehab excercises everyday, is this correct?

plz send me all detail how to reduce tennis elbow

Hi I have pain in for 1 month please help me if the pain not heal can I do exercise or not?

ya, he gave me a shot of cortisone, it took the pain away but here it is 3 months later and it is coming back. The tendon looks like it is swollen where it connects to the bone. I haven't been able to locate any photos of anyone's tendon looking like this. My forearm felt like it had busted glass mixed into the muscle. Just thinking of exercising it makes it throb. lol. I will try and take a photo of it and send it to you if you want.

it would be useful to know the weight for the dumbbell

There are several components to ways to treat tennis elbow. One resource I found that succeeds in merging these is the Freds Elbow Helper (google it if you're interested) definately the most helpful plan that I've seen. look at the interesting info .

Thank you .. really appreciated

i had kienbocks dz and i was treated with a radial shortening and vascular graft however now i have limited mobility of my wrist approx 40% the first exercise i cant do i cannot do forarm exercise to build up the muscles in the anterior compartment of my forearm any ideas please this lateral epicondylitis is terrible

Hi there I messages u a week or so ago w a hip issue. I have been working thru exercises as I have been for many years before this ever happened. I am in the process of finding some additional expert help I live in port st licked Florida and the area leaves a lot to be desired. I have purchased an inversion table .... What do u think of them as a whole?

stop paying money for a cd or dvd, this video here is very helpful and tennis elbow is a condition that goes away mostly when give it a rest.

Hi I have tennis elbow Should i do these excersizes after the pain gone "after healing from tennis elbow" or while still having tennis elbow signs

Good video. But doesn't deal with the overuse of the finger extensor muscles (static grip stabilizers), a huge factor in tennis elbow. Add resistant finger extensor training and you have complete exercise rehab (once area is ready for exercise rehab).

How many times in a day should you do this trio of excercises?

Please when I have to practice these exercises before practicing after exercise?

very helpful, thank you. I've been having trouble with my elbow for months and had no idea it was tennis elbow. I'm going to try these exercises and hopefully it settles:)

Ok, if you are a doctor, can you tell me how I can heel my elbow injury: I can't even lift half of what I used to lift, but I still lift twice as much as a regular person. These exercises will not help me, because they are intended for people with more serious injuries? What should I do? For me it's also serious, because I cannot train like before. Please help me!

how do know when your swelling has gone down enough to perform these excercises. for me personally, most of time throughout the day i dont feel pain or the swelling and can do daily things fine but i do feel it occasionally and when i do feel it its not substancial. so point of my question is where is the border line between should i start or should wait more.

Sir How many times a day

Are these exercises only for when you're pain free to stop the pain from coming back or can you do them to treat it?

what if i had this tennis elbow for almost 8 years and it comes and goes...these exercises help so should i do them mmore often? like daily to strengthen the elbow? or do u think it may be something else going on? thank you.

can I do the exercises while it's still inflammed

are these exercises safe for people that have both carpal tunnel and tennis elbow?

I have been having pain in the bottom of my forearm from playing the guitar, a guy i know that is a physical therapist said that it's the same as tennis elbow. Have you foud that to be true?

thank you!

I've just started exercises....I've had this for several months, though, so it's pretty stubborn. I'm afraid the exercises hurt me more than ever, though, so maybe I'm doing things wrong.

Thanks for sharing! Can I still do a Plank exercises with it? And is there any 'massage' treatment to speed up the process of healing? I just hurt mine the other day and I guess it's a 5/10 pain i'd say. I really want to speed up the healing process. THanks for all the tips!

You do 30 reps, but how many sets of these do you do ?

would you like to explain in avideo the Musculoskeletal muscle

Do you do these exercises while it's healing? Or after the pain is completely gone?

Any help? I have it on the inside of my arm, the opposite side you pointed to. I got it years ago from popping my shoulder too frequently sort of like how people pop their knuckles. The injury has come and went the last 3 years or so. It's tough letting it rest too much because I stock items at walmart for pay, it usually doesn't bother it too much because I use my non-injured side for heavy stuff and I wear this compression band around the spot that sometimes gets pain and I tighten it for compressin and elbow support. Some people say I put it on too tight. I still bodybuild, I use abstraps and avoid any exercises that irritate it. I ordered some fish oil and bought an ice pack. What else can I do

There are several components to treating tennis elbow at home. One plan I discovered which succeeds in merging these is the Freds Elbow Helper (google it if you're interested) definately the best plan i've heard of. look at the incredible info .

What about using moist heat?

Thanks for the vids. I recently visited a hand surgeon for similar symptoms that have been attained when throwing a football. Right at the release point, I feel a sting in the outside of my elbow, and the lower part of my upper arm (past the elbow, below the triceps). Will these exercises help reduce those symptoms? Thanks!

I wonder if it could be a little cyst.

I am suffering from this from last 3 months

Here's several suggestions about relieving tennis elbow pain at home apply ice packs on the affected region eating celery may be beneficial take omega-3 supplements use a hot potato pack to reduce pain (I read these and the reasons they work from Secret elbow tactics website )

small pea ? best thing u can do is buy a book on trigger points. As thats what it seems like to me. Im no dr etc etc. but i had something similiar. Now doing dry needling which is proving effective. good luck watever u decide.

My mom got it

Im elbow is killing me. il do this at hom

I have tried these. It just seems to make it feel worse. I have a large lump where the tendon connects to my arm. It looks like a pea under the skin. I think it would be better just to cut the tendon free. It is really making me angry and nothing helps.

I tried everything but got no response

Actually I used to play Badminton every day and as per my personal experience, no exercise, Oil, Physiotherapy is going to reduce pain or 100% cure Tenis elbow, During my last visit to my doctor, he advise me for Injection & 3-4week rest, but before that I just want to boost my muscle power, and guess what ? it work for me. Actually I run slowly 3-4km, daily by evening, with Vitamin D tablet, and my pain just gone within a week. So try this, no need Doctor or Surgery. Thanks