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How to Fix Tennis Elbow (PERMANENTLY)

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Rating: 4.0; Vote: 1

it hurts and you-d likely do anything you could to stop if. In this video, I-m going to show you the best way to fix tennis elbow pain once and for all by actually continuing to workout rather than stopping all together, which is never really the optimal solution to any orthopedic inflammatory issue. When we talk about tennis elbow, we are talking about the pain that radiates from a specific spot on the top side or outside of the elbow whenever we reach to pick something up or hold something with a palms down grip. This spot is where many of the extensor tendons of the wrist converge and attach. The issue with this group of muscles is that they are very weak and unable to handle a significant load on their own, when unsupported by the muscles that are supposed to contribute to making their job in function easier. The irony is that many of the tennis elbow injuries don-t come from playing tennis. The backhand stroke in tennis is the one that requires a forceful extension of the wrist at the moment of striking the ball that powerfully drives it towards your opponent. That said, this is not ever going to be as strong as it could be if you are leaving these weaker muscles on their own to produce maximal force. Well, as is almost always the case, the mechanics that are out of whack when the tennis stroke goes awry carry over to the gym as well. The same things that are lacking on the court can play out in the weight room that lead to almost immediate aggravation of these tendons in weightlifters. Keep in mind, while this is known as an overuse injury it should probably be more properly termed an overtaxing issue. This exercise is almost always the side lateral or front dumbbell raise for shoulders. It pains me to say it because this is one of my all time favorite exercises for building up bigger middle delts and shoulders in general. When performing a side lateral raise you can either use a weight that is challenging but attainable to complete 10-12 repetitions, one that is lighter than what would normally be used here or one that is even heavier than usual but relies on body swing and momentum to get the weight up. I-d argue that the worst weight to use here is the one in the middle. This is because it often times exceeds the isometric strength capacity of the wrist extensors. Instead, as I-ve advised countless times on this channel, choosing the light dumbbells for strict form side lateral raises is the only way to go. Incorporating additional intensity techniques like slow motion reps and one and a half reps is going to help equalize the load and take a weight that may be too light and create an overload that is appropriate for causing muscle growth. The exercise that does this better than any other? The kettlebell swing. That-s right. The swing allows you to progressively and gradually load the muscles that are being subjected to too much isolated load right now and incorporate the muscles that are supposed to be assisting in the first place. Start with a two arm swing (one being the injured arm and the other being the healthy one that can serve to spot the other through the initial recovery. Perform sets of 30-50 swings at a time with a light to moderate weight. This should be performed as 2-3 sets two to three times per week. As you are able to handle more, you can either increase the weight of the kettlebell or shift to a slightly lighter kettlebell but hold it with just one hand rather than two and perform the same movement. Also, you can offset the load by swinging it to one side rather than straight down the middle. The key benefit here is that you turn the exercise from a sagittal plane driven exercise into a transverse plane exercise as well. This will help to load up the hips into rotation for additional power recruitment and further blend every day function into the ultimate demands of the forearm extensors. If you find that this video helps to fix tennis elbow once and for all, be sure to leave your comments to let me know. If you are looking for a program then head to athleanx. com via the link below and get the ATHLEAN-X training plan that fits your current goals. Build a ripped, strong athletic body by training like an athlete for the next 90 days
Date: 2022-04-22

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Comments and reviews: 10

Michael
I've suffered from tennis elbow for years, but it started flaring up the last couple of years doing deltoid workouts (laterals and front raises)
I didn't know to use lighter weights and thought I was wimping out and a candidate for pink pilates weights! (DB Weights DMZ is right, Jeff.
THIS is why I needed Jeff's physiology and kinesiology background.
I also regularly feel the need to hyperextend my arm at the hinge point to 'pop' my elbow (as people do with their hand knuckles) because of the uncomfortable 'funny elbow' pain I receive when lying my arm on a table or countertop.
I key (old school reference: 'type') on a desktop keyboard (ergonomically) and struggle with grabbing my 24-oz capacity thirst bottle. I feel so bad that I only use the plastic thirst bottle over the metal thirst bottle version just because the combined weight of a full metal thirst bottle is excruciating. I feel sidelined to even perform upper body workouts because as I turn 60 years old in a couple of weeks, everything takes longer to heal.
So now that how to search online my pain of the named anatomy and add Athlean-X to the search term, BOOM: I got Jeff fixing me up.
I just invested in Jeff's AX-1 program and have researched how to get prepped for lifting with squats and deadlifts in the last few weeks. Not for aesthetics, but more for preventing a catastrophic injury if I ever fall. It's about freedom to live in my home and not some skilled nursing facility for the remainder of my life. The information is carefully thought out. Jeff curated into the program's data is designed efficiently to build a strong fitness foundation. Aside from seeing a younger version of Jeff when he was competing against the behemoth BeachBody and P90X with the trendy music bed and stylistic camera movements used in the last decade, the information is 'evergreen'; meaning the news never really goes out of style (backed by science. It's superb.
Thanks, Jeff and Athlean-X, for everything you do!
Sincerely,
Mike
(A home gym rat)
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DUXY
I have tennis elbow on my right hand for 7 months. Before 10 years I also had same problem and it takes about one year to heal.
I try wearing brace, massaging the tendon, streching exercises, special workout for forearm muscles, castor oil bandages over night. Everything help a little bit, but tennis elbow is still here. I regularly have strength workout, waterpolo and boxing traninigs.
So, pain is always there for last seven months. Today I saw This video, and I sai let's try some swing. At home I have pair of two 16 kg kettlebells, but I didn't use them for a long time. So I make 4 sets of 20 reps swings, first set with one kettlebell, and three sets with two kettlebells and WOOW!
The whole day pain is gone! Not just pain, there is no more tension of the tendon. This swing really helps. I asume that they streching the tendon and give me so much neded relief. This guy deserves a Nobel Prize for Lateral epicondylitis! Thank you!
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LJND
Hey everyone! I tried EVERYTHING. I just suffered this injury but luckily I have a history of overcoming injuries so this didn-t take me years to figure out. I wasn-t able to even kettlebell swing without pain-. so I-m doing the landmine press HEAVY with a Viking bar with a slightly wider grip. Not only do I not have pain-. it-s helping heal my elbow. Just another exercise for ya ll to try if you don-t want to break from pressing. The landmine is godsend, hope Jeff sees this! I have no idea why it doesn-t hurt at all. I notice a closer grip gets tricky. I have the yes 4 all and the titan. I usually do close grip yes 4 all but not for this. The titan Viking bar wide neutral grip zero pain. try it!
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Andy
Hi Athlean X, okay I really need your help, I'm 58 years old, I've trained from an early age, mostly in martial arts but have also do cardio and weights ( not really heavy weights although I did 28 years ago. My left elbow has been very painful for the past 2 months, I have shoulder pain but that seems to be getting better, also my knees have started to click. Working out and staying fit has been such an important part of my life. My concern is that I hope this is not the beginning of the end. I don't over do it as I appreciate my age. Any suggestions would be so very much appreciated. - Andy
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Scorpioman1964
Amazing. I'm having tennis elbow pain (goes up and down) for more than 1 year. I noticed I developed it in the second lockdown here in the Netherlands. It took nearly 5 months. In that time I did resistance bands workouts. And idd I did the lateral raise too. Last I noticed more pain. What I did? I did the lateral dumbell raise (and too heavy. So I had more pain.
I visited 2 physiotherapists and one personal trainer. Nobody told me the lateral raises were the cause.
Now doing the kettle bells swings and hoping for better days.
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PG
Using the side swings with a 10Kg dumbell I have at home it took just 3 days for the elbow pain I've had for 6 months or more to subside. After 10 days it had gone completely, and over the same period as my arm strength improved I was able to increase the reps and hold the swing at horizontal for a bit. This exercise really works and is now part of my standard routine. Thanks Jeff - I think you've saved me a lot of money that I would have spent at the Physio.
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Andy
So happy you-ve provided this video. I-ve been suffering from this far about 3 months now. My doc said just that-. Wear a brace, don-t use your arm in certain ways. Hot and cold treatments. But like you said, they-re just temporary bandaids. I know you did video-s on lower back pain and how to solve it permanently so I decided to look for tennis elbow and sure enough you-ve provided the solution. Thank you so much!
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sport
Thanks Jeff for this video. The thing is I start experiencing tennis elbow pain after performing biceps exercises, it never happened post shoulders day. I have stopped doing biceps curls using barbells as such but still I somehow get the tennis elbow pain after the completion of biceps exercises. Any viewers here if you have a similar experience could you please suggest a solution that worked for you. Thanks
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Treston
I've had Tennis Elbow since April 2021 that over the last few months got so bad my shoulder is now having problems. been going to PT for 3 weeks now. Heat, Ultrasound therapy, massage, exercises, ice 2 days a week. I also do strength training exercises at home everyday. I'll start incorporating this and see if it helps. I'm desperate at this point. Appreciate the advice man!
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Mikesurft
Amazing, yes, I always get a tennis elbow with side raises. Especially, when I do it in the way you've mentioned. I always alternate to a side raises machine to recover from a tennis elbow. This does help, but when I do dumbells again after recovery, the tennis elbow comes back! I'm going to try your kattlebell swing. Thank's!
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