Holen Sie sich unser Programm hier: https://store.e3rehab.com/products/golfers-elbow Was sind die besten Dehnungs‑, Kräftigungs- oder anderen Bewegungsarten für den Golferellenbogen? Nun, wir würden stark argumentieren, dass diese 5 die besten sind! Diese 5 basieren auf einer Überprüfung der aktuellen Forschung zum Golferellenbogen und den verschiedenen damit verbundenen Faktoren. Mit diesen 5 Übungen sprechen Sie die lokale Kapazität des Gewebes um den medialen Epikondylus an, während Sie gleichzeitig die gesamte kinetische Kette entwickeln und die Oberkörperfunktion maximieren, die zur Funktion der medialen Ellbogenstrukturen beitragen kann. Wenn Sie der Meinung sind, dass es andere Bewegungen gibt, die wir als “beste” Übungen dafür einstufen sollten, kommentieren Sie unten und teilen Sie uns Ihre Meinung mit! Teilen Sie uns außerdem in den Kommentaren mit, für welche Art von Pathologie oder Zustand Sie möchten, dass wir in Zukunft die besten Übungen behandeln! Einführung (0:00) Übung 1 – 2:08 Übung 2 – 3:57 Übung 3 – 5:50 Erklärung der Schultermuskelüberlappung – 7:19 Übung 4 – 8:43 Übung 5 – 9:55 Zusammenfassung – 10:45 – — Referenzen: https://www.researchgate.net/publication/332745179_The_Impact_of_Tennis_and_Golfer’s_Elbow_on_Shoulder_External_Rotators_and_Abductors_Peak_Torque https://www.scitechnol.com/peer-review/sport-specific-adaptation-in-rotation-range-of-motion- in-the-élite-golfers-shoulder-zpeM.php?article_id=4824 https://pubmed.ncbi.nlm.nih.gov/19822769/ https://www.researchgate.net/publication/316352273_Isokinetic_Parameters_of_Shoulder_Joint_in_Tennis_Elbow_Versus_Golfr’s_Elbow – — Haftungsausschluss: Die präsentierten Informationen sind nicht als medizinischer Rat oder als Ersatz für eine medizinische Beratung gedacht, sondern dienen nur zu Unterhaltungszwecken. Wenn Sie Schmerzen haben, suchen Sie bitte den entsprechenden Arzt auf.
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Education: %VideoCaptions%
Hello guys thanx for such a informative video 🙂 i have pain&grip weakness in my both arms. My doctor said medial epicondylitis occured both arms. I had pullups and skipping ropes on my routine exercises with high repetition. May this the reason triggers pain whenever i workout and causes golferelbow?
Although we cannot provide a diagnosis, exercises that involve gripping can create sensitivity in the forearm/elbow region. If it’s just the high repetition, or volume, you could always start with simple modifications like reducing the overall amount as needed.
Search ‘most common gym injury athlean x’ on youtube, its helpful for that condition
Great video. Very helpful!
I can’t straighten out my arm without screaming
Nic1963 D it was correct and I was treated. Saved me a lot of money and time
Awesome work ‚its really helpful 🙂
Glad to hear it!
How many reps / rounds should I do of these exercises
This will vary person to person, but a range would be 2–4 sets. Reps are provided in video.
Great job I didn’t realize the shoulders had a lot to do with golfer elbow. By the way Doc get a good pair of golf shoes.
Can I start these exercises while it still hurts or do I have to rest until it doesn’t hurt before I start the exercises? I’m not good at rest…
Yes indeed.
How many visits to physio do you need to make for this please?
It’ll vary for each person.
With doing these exercises, how long before things feel back to normal?
@are nuzzle train on pain ? Is it okay ?? And we we ll get back to normal if we do these 2 3 months ?
@Andi.Gabriel Colt nah not on pain . Find what’s giving you the pain . For me its work pan . When I grab it I barely use my Index and middle finger so the weight goes to my last fingers. Also carrys over to my pull ups and pulling exercises. Thus I pull exercises with grasping with index and middle. The pain has recided allot. I get it when I work pains section at work or i hang /pull from last weights cause of weak grip
@are nuzzle okay bro I understood.Thank you so much for advices.I wish you get better soon !!
@TheBatugan77 hahahahaha haha 😂
@Andi.Gabriel Colt correct the provocative behaviors. Oftentimes the way we grip bars during pullups, barbells, and dumbbells is wrong. Athlean X has a great golfers elbow video explaining why. I can try to paraphrase it here though from memory: in the context of pull-ups, letting the bar slip a bit helps us cheat reps by shifting a lot of the load that should be going through the lat to the tendon that helps move the ring finger. It’s a similar story for other pulling motions. Become conscious of how to properly grasp bars/weights, especially if you’re going to try to train through the pain a bit.
I’m not 100% yet but I’ve made a lot of progress by stopping doing pull ups (neutral grip lat pull downs don’t aggravate me at all), fixing my grip by not letting weights slip (which gets the load off that problem tendon and onto the muscles you’re actually trying to build), and decreasing pulling volume overall. Been able to do heavy push days with 0 problems. When my symptoms were at their worst I couldn’t even bench without pain. I’ve also been throwing in those cross sectional massages and typical finger extension stretches (make sure you fully extend the fingers out in order to start stretching that problem tendon).
Hope some of these tips help!
i smashed that like button. I have a question. Can you tell me if there is anything about computer/mouse use that can effect this problem? I am suspicious of this on my right arm.
Thank you! Yes, some individuals report symptoms associated with prolonged computer use.
Working with mouse for long periods has a huge impact on arm/wrist pain yes. I myself experienced it. Do some forearm exercises and reduce long duration muscle use
Try rolling your forearm on a tennis ball or lacrosse ball would be even better. It breaks up any adhesions in there. I swear by it. I’d look at your positioning when you are at your computer too. Sometimes changing up how you are sitting in relation to the keyboard could help.
Thank you guys 👍
No problem 👍
Thank you
Exercises:
1. 2:08
2. 3:57
3. 6:28
4. 8:43
5. 9:55
GOD bless✝️✝️✝️
Best video I’ve seen on golfers elbow. Logical, methodical, and science-based movements. Thanks for sharing!
Glad it was helpful!
@E3 Rehab Is there a difference between boxers and golfers elbow?
A video on kinetic chain for tennis elbow would be fantastic! Or should the same one work? I have changed my kick serve recently and picked up golfers elbow but guessing it comes from the shoulder
What about dry needling in addition to these excercises for healing the golf elbow. Would it heal the stress in the tissue? Or is it more effective on muscle?
This pain lasts a long time
First of all total rest ice then ultrasonography tend and transverse massage.also fasciatherapy and osteopathie
Eat curcuma omega 3 ananas.avoid processed and fries foods
Any books you would suggest a pt to read for rehab exercises and learning new concepts
We’ve got special stuff in the works that will be helpful!
I get that, from excessive self-pleasing.
You guys are very good at explaining things 👍
How many sets for the forearm flexion and pronation exercises? And how many times per week?
Definitely!
awesome thank you
Can we keep going to gym while having this rehabilitation process ?
Usually.
I would suggest don’t push through pain, but find other things to do that don’t trigger the pain 🙂
Get pain there doing farmers walk but nothing else
it can also be a common injury in boxing, when boxing serveral hard hook punches if not warmed up properly.
Why i am here xD
Love the vid, great tips mate.
Keep upp the good work!
I am a Postal Worker & I hope this works for me 🤔💪
What’s the update sir?
@DATA WOLF You know after 3–4 weeks doing this exercise helped me out tremendously, I was only doing 5 days a week & pain is gone, Thank you 🙏
Thank you for this video I will start now I’m hair stylist your video make since
I’m a pace bowler so is it golfer elbow where I got hurt ???
Thank you for making this video, I got a bit of bone sticking out from my inner elbow
Got it from wrong boxing technique overextending my arm, this video really helped me
I have developed this “golfer’s elbow “ pain through swimming. Can I continue to swim (I have reduced my meters and frequency of my swimming) while I do these exercises to strengthen the tendons and shoulders?
Great video. How many times per week? Every day? Every other day? Twice per day??
I have heard various different answers.
I have the same question, I can see that they haven’t responded you yet
Every other day 👍🏼
Great video guys, as an aerialist and yogi this is such an issue and no one talks about it! I need to be more consistent with some of these.
Does doing chin ups, using a threshold bar, help or aggravate golfers elbow?
hey ‚if anyone else wants to uncover how to cure tennis elbow at home try Freds Elbow Helper (Have a quick look on google cant remember the place now ) ? Ive heard some awesome things about it and my co-worker got great success with it.
Stinging nettles
I’m not sure but ‚if anyone else wants to uncover how to cure tennis elbow at home try Freds Elbow Helper (just google it ) ? Ive heard some awesome things about it and my brother in law got excellent results with it.
These exercises have not been enough for me to overcome chronic golfers elbow. I have long arms is there anything else I can try? Pull ups and curls heavily inflame the injury
Should be called arm wrestlers elbow. Almost all of em got this pain
One of the best video’s on this issue i’ve seen so far. Great work!
Thank you!
What’s the best you’ve seen? I’m currently looking for remedies unfortunately
@Mario Micu Hey did ya got ?
There is not mention of how to get the tendon inflammation to claim done
There isn’t inflammation, that’s a myth which we discussed in the other video mentioned.
Which weightlifting exercises would you recommend avoiding while trying to fix this issue? Will pull-ups make this worse?
As someone who had surgery after nerve damage following this: Avoid exercises that puts your arm at the 90 degree angle. If you want to train chest, do cable work. When training your back, stick to rows (bear in mind the 90 degrees, so do partial reps). Overhead movements tend to aggravate the injury, so stop those unless you can do them with neutral grip (shoulder press with machine).
Seven years already passed when I started out playing and all those years were brimming with practices and training lessons. Learning these golf swing secrets , Jοmtοnο Naha (Go ogle it) authorized me to taken a 75 after a couple of buckets. I was able to become more knowledgeable about many golf ideas like grip, ball position as well as through swing drills. My handicap is beginning to decrease also from 13. This particular guide is fantastic!
Great video.
Massaging the top of my forearm, pronator insertion / origin with my free elbow helped releave and free up my swollen belly of forearm and the pain at my medial elbow. Simple cure after 6 years of struggling despite seeing the best docs and physio.
👍🏻 the voodoo band and graston technique
Hi
If Im having clicks with pain when curling the arm without weight, just curling the elbow, is it a golfer’s elbow or a tennis elbow?
thanks
That golf swing is so fluid and majestic
kind of like a bear swimming
Assume you are kidding! 😂🤣
Nice video.
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I have a lot of pain in my medial elbow when doing pulling exercises especially when doing overhand lateral pulldowns. Is this likely golfer elbow?
@Meditation Mountain By Rishabh Singh Loomba Weirdly enough, I started doing underhand grip back workouts and the pain is nearly gone.
This is most likely because you are trying to pull yourself up by your wrists. Try and relax your wrists and keep them out of the movement, you might find the pain goes away.
How often should you do the flexor and pronator strengthening exercises? Can i do it every day, or it will be negative for recovery?
@littletyke76 thanks a lot man, that really helps, and it seems like i have been doing the right thing
Can u do video about the exercise that can help with golf players
How about the Tyler twist? My tennis coach told me about that one.
Yes, it can also be helpful.
Hello, just wanted to say thank you for the great video. I have been dealing with Golfers elbow off an on for some time. It originally started when I was have some shoulder issues. After using many of the techniques mentioned here for my shoulder and elbow, my shoulder pain and golfers elbow were addressed. Fast forward to the present and my golfers elbow has returned with a vengeance. I have started incorporating the same techniques in hopes the issue will be corrected. This injury prevents me from completing some of the exercises I enjoy in the gym, such as pull ups and certain bicep based exercises. For someone who is very much into strength and hypertrophy based training, this type of injury can be super frustrating.
Hope this video helps!
How are you now?
@Paladin Danse better, lots of mobility work and time were the keys to healing.
@E3 Rehab I have a golf elbow, but there is not that much pain. I’m allowed to do any upper budy exercises how long I don’t use palm up? For example can I continue to do Deadlift? From tomorrow I will use your exercises and hopefully I will be full recovery on no time. 😊
The best exercise to eliminate the pain immediately is to carry a sandbag. My elbows are bullet proof from this. Go to a store and carry a bag of birdseed , sunflower seed or horse grain. You’re forced to use your fingers to grip the bag. Zero leverage from a solid object.
Basically it’s an isometric hold that helps slowly elongate the tendon which is very healthy for its rehab (as apparently there is no specific research that states concentric or eccentric is any better than isometric but just those slow hard endurance exercises in general are the key). Well done for finding this by happy accident
Best two most effective ways to cure tennis elbow are 1) Apply icepack in ‘circular motion’ around the painfully area 3 to 4 times a day for 5mins each. 2) Use light dumbbell weights to do forearm curls 4 to 5 times a day. https://www.youtube.com/watch?v=p23uN5RcbWQ&t=180s
Thanks for posting this kind of videos, they are very helpful.
No problem!
Questions, how many sets of each exercise?, also how often in a week?
thank you for the video
I’ve been noticing a lot of people advocating for high frequency. Like everyday high frequency. Scale it to your tolerance level. A little pain is necessary to heal but if it’s not getting better after a week or two, try to scale back the volume, not the frequency
@Mike Koza thank you very much for your response and advice.
@Carlos Leiva no problem. I know how frustrating it can be. If you’re still dealing with this, soft tissue work does wonders before the strengthening portion of the exercises.
A lacrosse ball only costs $2-$3 and it’s a wonderful tool. In golfers elbow, the wrist extensors, the biceps, the lats, the pecs and the subscapularis tend to be tight muscles pulling things out of whack. Spending 3 minutes at a time on each problem area with a lacrosse ball or softball everyday really does help. Not only does it help loosen tightness, but it also helps muscles function the way they’re supposed to by taking load off of others and reducing compensation.
If you don’t feel like doing all of that, a sports massage therapist can get in there and knock it out in under an hour. It’ll cost you around $75 though but imo it’s worth it. Then you could use the soft tissue work to compliment and maintain all the work they did on you.
Good luck to you 👍
@Mike Koza I’ll do it,very informative, thank you again for all the info, it’s truly appreciated
Mine caused by doing pull-ups🙄
Same here.
Got mine from playing video games and being on my phone all day long.
u must have weak tendons , i got it from doing alotta rock climbing and finger griping stuff
Especially those golf video games!
Thx so much
The prone shoulder extension works like magic for me thank u
Dr Spinelli.. nice video 👍 I think you helped very much!!!
Thanks for posting. My inner elbow has been bothering me for several months. I really feel it when doing bicep curls. I will definitely try these exercises👍🏾
What’s tha update bro?
If you wish to learn about golf swings in details, you will learn about the techniques and secrets of correct golf swings through the , Jοmtοnο Naha (Go ogle it). Halfway down the guideline and I am really impressed. I‘ve obtained Three straight low 80s rounds after reading this particular e‑book..
I have a serious question..I had a bad accident back on October broke my elbow and teared my tendons and ligaments , I smashed my elbow with a compression machine it’s been almost 4 months since them and I’m not all the way cleared from it ..my extension is pretty good but my flexion it’s at 125 from 148 ..should I try this exercises or should I be soft ? I really want my flexion to how it was before
I can’t even straighten out my arm
Great video guys , I have golfers elbow in bot arms and when I lift something substantial and heavy from the ground it is ok until I get to waist height then my elbows really hurt and also I get pains in my biceps and I was thinking that my elbow problems must be caused by shoulder and upper back problems and you have confirmed this with your helpful video
Does having long arms relative to the body/torso increase the risk of an elbow injury (especially golfers elbow)?
I still suffer from golfers elbow AND I have very long arms. A friend of mine who has also long arms has the same problem as me. On the other hand, I know a few people who have pretty short arm and don;t have any elbow problems at all.
My pain sounds very similar to golfer’s elbow. Got it from doing handstand presses and planche with wrists that are not currently mobile enough to handle the stress placed on the tendons when doing these skills
Bro, how’s your elbow now?
Disc golf has given me a lot of goolfers elbow this year for the first time in 10 years
Thanks for the video.
Quick question, is swimming OK for someone with golfers elbow?
Thanks so much for this. Been training in calisthenics for 2 months and juts got this pian. How many sets should be do or is it just 1 of each on the same day?
should we not do dumbells in eccentric way?
That’s an option, but not always necessary
Should these exercises be done while you are in pain, or should you wait and do little motion until the pain is gone, then move on with these exercises?
I’ve had golfer’s elbow for 10 months now and I am praying that this video provides me with a helpful arsenal. I’ve had physical therapy but my appointments were eventually canceled. It’s A LOT better than it ever was, but it’s such a slow process and I’m not sure when I’ll ever lift again
Don’t quit man.
I’ve had golfers elbow for about 3 months.
I Work around it.
I don’t even train my triceps or biceps anymore.
Just train forearms & every other body part.
Do exercises that don’t irritate it
@cleonriize That’s what I am doing now. I’m accepting now (a week ago) that this is a period I will not see muscle gain and in fact lose. My main focus is to get over this injury by target exercises for rehab and slowly building up tolerance with romanian deadlifts overtime (starting with only 50 lbs and will build up).
I want to be able to do my weighted pull ups and my heavy deadlifts like I used to and I’ll keep striving for it.
@Matthew Stein Nice.
Keep it up man, we’ll push through!
I’ve come to like my physique alot more, I prefer the big forearms look.
How often do you perform the exercises?
Every day, or ?
Usually every other day.
been doing wrist curls and twisting, finger extensor and atleanx’s exercise but the pain persisted its been months 🙁 also went to PT to have massage for two months and iced three times per day 🙁 what do I do now..
We are creating a program that comes out next month.
Awesome video great info for baseball and pitchers and sports athelets
I am confused about whether it is a good idea to do these exercises if I have active elbow pain from golfer’s elbow. Should wait until I am no longer in pain before I literally challenge the area that is producing the pain by performing these exercises? For example, curling the wrist upward seems like it will produce more inflammation in the elbow.
Hii! How many days a week should I perform this execises? Also, I am currently working out once a week so I can let my body fully recover. I just do execises that I don´t feel painful at all (dips, pike pushups and bodyweight rows). Should I stop my training eventhough I don´t feel any pain in the elbow or can I continue as long as is pain free? Thanks a lot!
What if I have golfers elbow and tennis elbow? At the same time?
Man i have them
Do you have any recommendations for ulnar nerve entrapment? My doctor says I need surgery.
🔪
Can anyone say how many times a week it would be effective to do these exercises?
Great video! I am doing your exercises regularly since last month and i am feeling better! Thank you guys!
Great to hear!
Serious pain 😭! Driving me nuts. Swollen inside elbow bone. Good video 👍! This for after surgery or after shots. Can’t do any of this until swelling pain goes away.
How’s the elbow doing now?
To fix Golfer’s or Tennis Elbow fast, you need a FlexBar.
Prevent it from reoccurring with E3’s program.
You’re welcome.
Please can u explain to me if u won’t mind
Is it safe to still do your heavy lifts while doing these excercices or should you do easier/lighter lifts to reduce the stress on the elbow while strengthening it?
@Meep Going through the same thing and finally starting to see the light and I couldn’t have done it without watching all these smart people so happy to share all the good stuff!
@Meep I’m now going through the same pain. What routine have you been following for it to start getting better? Doing these exercises plus training in the gym frequently?
@Marko Iveša there are multiple things I changed so I don’t know what helped specifically or if its a combination of them but these are the things I did. At first I went to a physiotherapist and found out I have quite some knots in my back, I don’t remember what they are specifically but they basically are spots where your muscles don’t relieve tension when you are resting so I massage my back before every workout with a tennis ball (push myself against the wall with the tennis ball between me and the wall and massage the knots by rolling over them). One of these knots is at the back of my armpit between my shoulders and lats caused some of the pain in my elbow so by massaging them it helped relieve some of the pain but not all. Second thing I did was doing some of these exercises because of the instability my wrist and shoulders apparently had. 3th I bench with a wider grip now so on the lowest point my forearm is completely vertical. 4th I make shure I don’t do exercises that put tension on my elbow sideways (like skull crushers with a straight bar or flys with my hand higher than my elbow etc.). I’m still training hard (6 times a week with heavy weights) and don’t have any problems with my elbow right now so it’s fine to still train hard.
Thanks bro 💪🏿
Got chest tomorrow, was hoping I didn’t have to cancel. Grateful much
@Meep i am kinda did the same. I found a very good massage therapist who helped me a lot, I thought I had a golfers elbow but he said it is not that luckily,but I felt pain in my elbow but not specifically the inner elbow but the outside of my elbow. I also started some stronger joint support tablets like Scitec Artroxon+K2 vitamin and liquid collagen and these 3 healed my elbow completely. I bench 120 kg 8reps without any pain.
armwrestlers will like this
How many reps?
Thanks so much for these tips! Are there any recommendations for how many days a week to do these exercises? I’m paranoid about over-doing it. Should I take a break for a period of time? If so, how long?
General framework is 3 times per week.
Hi E3 Rehab .Your Videos are really knowledgeable. I am very struggling with my pain issues. Need your help .I am a weight lighter .I had a partial rotator cuff injury last year. I healed but the pain at times keep coming. Now i have noticed i got this golf elbow. Is both connected ?,Could you please guide me.How can i fix both and resume my weight lifting.I would be very grateful to you
I suffered a really bad broken elbow and forearm about ten years ago. I can’t straighten my right elbow fully, or rotate my wrist fully since.
I’m a keen golfer but my elbow can get quite painful and stiff during and afterwards. Would you recommend the first two exercises as something useful for warming up before golf?
I really need to work on my general upper body strength to try and hopefully take some stress off my elbows too!
Great video btw, really appreciate you taking the time to make it.
Hello sir
How Much Weight Has Used To Tumbles .i have 3 kilo.please reply me dit.
Sorry reply me sir
thanks for vid
Amazing!!! subscribed.
Do we do all or select a few?
Great job! I hope I can play a full round.
Cellist suffer from this golfer elbow too 😖
hello sir.. your video is really good .. my great uncle had a injury on the elbow and from a long time was not able to perform many tasks.. then he tried using planet ayurveda medication and it really improved his ongoing condition..
Hi – thank you- however as I am suffering from symptoms these exercises exacerbate the pain- I didn’t see any relief in your video
I realise that you are giving strengthening exercises but injury needs attention first, yes?
I am a competitive gymnast , this will work for my outside elbow pain ryt?
Yes and no, you need specific exercises for lateral elbow pain not medial but the general shoulder health exercises should contribute to better elbow health
Nice shorts bru. And thanks for the tips.
Good video, hopefully this helps me with my elbow. I trap shoot and been having a lot of pain on my left elbow :/
that golf swing, wow.
Damn low bar squat, gave me this
Interesting name
@Utkarsh chawre yes
im a tennis players and i got this lol
Thanks for this video! Most videos I found (and the physical therapist i‘m at) don‘t really explain the rationale behind their recommendations and don‘t back up their claims with evidence. Maybe they think that patients would be overwhelmed. However, me and i guess many others need that information to understand whats up and to work on fixing it, so i highly appreciate content like yours!
The sports massage therapist I saw told me the exact same thing. My rounded shoulders from my poor posture was the culprit. He loosened up my pecs, my lats and subscap. Immediately noticed improvement in my rounded shoulders.
Awesome shorts bro
Does the pain go to your fingers .? My knuckles sometimes hurt and my thumb tip goes numb
Numbness of the thumb wouldn’t fall under the umbrella of “Golfer’s Elbow”
Those two exercises are brilliant. After doing them the muscles warmed up, activated and pain was significantly reduced. Really good
J O which two are you referring to?
You guys are amazing this solved my golfer’s elbow issue. Do you by any chance have a video on correcting groin issues from sprinting or basketball?
ㄴㅁㅁㅁㅁㅁ
I think he meant wrist flexion and forearm pronation lol
Please help me…I have serious problem in medial epicondyle
I think you’ve just explained much of what is happening to me at the moment due to all day, every day poor posture as a basket maker.
can you straighten the shelf behind you !!
These exercises are great, thanks for sharing them. In addition to the pain at the elbow (interior side) I also sometimes have pain inside the upper arm between the bicep and tricep, like a string of acute pain running all along the inside of the upper arm. This especially happen when rotating my forearm and lifting my elbow. Is this normally part of the so called golfer’s elbow syndrome and will these exercises help cure that as well? Thx!!
I have the same problem. I have decided that the upper arm issue is triceps tendonitis, so I am doing eccentric triceps exercises (palm out) also. I think that this part of the triceps (or the muscle/tendon that is causing the pain) stabilizes and attaches at a point below the elbow on the inside
Can this cause a bony lump right in the middle of the inner elbow? I have been diagnosed with this and they also did an xray that didn’t show any problems. Hoping the pain goes away soon. 🙁
How many sets of the first two exercises should we be doing?
Hello i ruptured my bicep playing golf im 61 and classic symptoms occurred. Heard the pop around the world. Excruciating Pain through 18 holes. Next week massive bruising on forearm on inner elbow. Have full range in my arm, no pain except the common aching associated while healing, but fully functional. I was throwing football the next day with no pain at all. I do have reverse popeye deformity. About 20% loss in power, palm down to palm up. I do not want the surgery. Can i still play golf, without having the surgery? I have been using my right arm to push the club, and want to correct that, but to think i cant play golf again is troublesome. Is there any gud news for me? Are there excercizes i can do to strenghten for playing gold with this arm?
Good video. Thank you!
Pink shorts..????
I used a wrist roller,sorted it out in 3 wks
Don’t forget Arm wrestlers as well.
I’m a gymnast and when ever I do hard exercises or put way too much pressure on my elbow it hurts. it use to hurt from the front but now it hurts from the back I’m not sure why
Thank you!
Thanks for the info, I’ll add these to my workout program. My inner elbow started paining every time i lift 😩😩😩its very limiting n frustrating!!!
That is a really good golf swing.
Sincerely,
Charles Barkley
Charles already fixed his swing though, if he can fix that we can fix anything
These exercises are great.
The only addition which I’d add, to any program addressing golfer’s elbow pain, is bicep curls: lighter weight, higher reps, 5–10 sets, every other day.
Great video! Thank you
Thanks for the vid! I was always wondering why I kept getting golfers elbow while doing boxing. Thanks for showing the kinetic chain bit.
I did 3 reps x 20 sets chin ups, it hurt but got better after a few days.. I repeated it 3–4 times and it was 95% better, this was after suffering from golfer elbow for 2 years straight .. there is residue pain, I don’t know how to get it to 100% but I can do pull ups again without pain, wash my hair without pain
I’m facing this problem from 1 year
I’m a badminton player I have this problem from past 1 year
Thank You
Thank you for the videos. I followed the 5 exercises and after the first session I felt a “pull” somewhere below the left collar bone. It has now been 4 weeks and the “pull” is still there. Just wondering which of the 5 exercises could have caused it so that I can continue with the other 4.
Go to the doctor
Been dealing with golfers elbow pain for 7 months now. It started with a micro tear in that tendon and now I’ve been trying to strengthen it recently but it gets flared up even with 10lb dumbell exercises
If you want to build muscle as fast as possible, I recommend the personalized Agoge diet… I’m seeing awesome results!
Hi! I have a comment or better said a question, having golfer’s elbow that progressively star causing issues on the shoulder external rotation can continue causing even more issues to trapezoids and neck muscles if not threaded. What I mean is that I first was looking into pain in the inner part of the elbow and once I saw this video I realize what the elbow condition was doing to the shoulder (which is in pain too) but I want add the the chain reaction does not stop on the shoulder, it continues all the way to your neck. My guess is that the trapezoid and neck muscle are compensating or picking the load of the elbow and shoulder irritated muscle/tendons. Any additional exercises recommended for the trapezoids and neck? Thanks
Excellent video! Any thoughts on wearing braces while doing daily activities and workouts that typically irritate the elbow?
My Doctor diagnosed golfers elbow when I told her I’d been working on my stroke a lot lately, but she was confused and I actually had wanker’s cramp.
I Got it from Playing world of Warcraft and chinups
How many times aweek should the exercise be performed?
This is great advice. I am recovering from Golfer’s elbow; how often in a day should I do these exercise’s?
Did you recover yet?
Thank you sam and tony so much for the exercise. May I also ask how often should I do it every day?
Great pink shorts!!!! Love it.
8:55 Yo I just gotta say buddy is cut as fuck 😂💪🏼 Appreciate y’all dropping knowledge these movements have definitely helped a lot 🔥
in the explaining shoulder muscle overlap section you discuss some motions people with golfers elbow are weak at then assume that the weakness is a driver of the pain rather then a response to the pain. Is there a reason for this assumption that you did not state in the video?
Our assumption isn’t that weakness is the “driver” of symptoms.
Terrific video. Thanks for posting.
Thank you very much!
والله صحيح
From a guy who played baseball up to 35, and golf my entire life (50 years), I’m familiar with both golf AND tennis elbow. Great information here. Terrible golf swing and throwing motion, but we’ll let that slide on account of the video content wing being superb. 👍🏻
the best therapy is mild stretching and trigger point therapy
the best exercise is pronation
Bruh bjj I got my arm bent alot
Do we do 1 set 3 times a week?
please advise me during this first exercise while bending my wrist I have a prick on the outside of my wrist. what should I do?
thank you guys incredible video 1 and 2 exercise remove the pain… great
An eccentric protocol is the best.
Eccentric assisted pull-ups, controlling the downward motion with a band to assist.
Eccentric bicep curls.
Eccentric cable pulls.
Not these 2 exercises.
Yes I’m a DPT.
Yes, it’s from evidence based research and personal evidence/rehab.
Party on.
Please provide your citations.
I am going to tell you what worked for me„„Reverse Curls with an EZ-Curl bar…… Make your forearms stronger and the pain in the elbow will go away quickly.
I’m suffering with this in both elbows in the medial side. It’s really making life difficult and miserable.
Doctor? MD? DC? DO? DD? Or just plain old five year degree physical therapist?
Yikes, that golf swing 😳 😆
Great video, guys. Very much appreciated! How long should I wait before beginning these exercises, following the first pain symptoms?
I’m a drummer, & NOW I know what the pain I’m experiencing when I do a certain rudiment at a certain speed. It was literally serendipity, that I came across this video! Gonna give these exercises, especially the 1st two, a go tomorrow when I hit the gym (with light weight, of course)!
Any progress after four weeks? Fellow drummer here dealing with the same thing. Did a two week break and some other exercises but not quite healed. Gonna try these.
@scott2574 Sorry for the prolonged response. Here goes: I HIGHLY recommend doing exercises 1 & 2. I also recommend getting a stress ball. NOT hand grips, but stress balls. Because we’re talking drums, I’d recommend an easy/low pressure ball & then intermittently do various squeezes & holds. For instance: lay your forearm on the table, palms up & GENTLY squeeze the ball, emphasizing your ring & pinky finger, while rotating your wrist. I can’t emphasize enough to do it GENTLY. Then, I would do the same exercise, while using ALL your digits, GENTLY. As far as reps/sets, start off doing each 10–15 times, 2–3 sets. Or, depending on your line of work, do them on your breaks. Another way to do those is by adopting a palms forward approach while sitting or standing, or in weight-lifting terms, the “reverse curl”. Make sure when you do them (while squeezing the ball) your elbows are locked to your side. Again, GENTLY squeeze the ball as your going through your range of motion. As your strength & tolerance progresses, just add to the amount of reps, not necessarily the amount of sets. (ex: start with 3 sets of 10–15 reps, then as you progress go to 3 sets of 15–20, & so on). Icing on the cake: Take Aleve, or OTC anti-inflammatory medicine of choice. Hand to God, IT WORKS. Be patient. It only took a week or so, to REALLY feel a difference. You’ll notice little improvements almost daily from the beginning. I’ve read that it’s good to ice the area also but, I haven’t done it, or felt the need. PATIENCE is the biggest factor. Good luck, brother! P.S. When doing holds with the ball, start with 10 seconds at a shot, 3 sets. Bump up in 5 second intervals, if it’s too easy until you find a time that challenges you. There’s a difference between discomfort, & straight up PAIN. So, don’t exceed “discomfort”.
@Tee Oh Thanks for the additional exercises and detailed instructions! I will get a stress ball for sure.
Note to other drummers: The exercises in this video really did help me. Especially the first two, and I’m back to playing without pain. The other thing that helps I think is a 5 minute warm-up of just hands/wrists playing 16th note singles around the set with emphasized hits and ghost notes. Whatever pattern you like. Switch hands every measure and make fun patterns around the set. Or play along to music. Just warm up those forearms and wrists.
The stress ball sounds like good maintenance and another trick to keep in the back pocket if the pain returns. You rock, brother. Drum on.
@scott2574 Glad you’re back in the saddle again!
Thanks👍👍👌👌
👏🏻👏🏻👏🏻
what about darts elbow?
Do we do these exercises every other day?
This is awesome, I’ve been having this pain from the last couple of months. I practice Calisthenics and since I started doing advanced movements such as weighted chin ups and one arm chin ups, my left elbow has been killing me. Thanks for sharing your knowledge. Cheers from Colombia. I’m including this exercises in my warm up.
Any improvement. Similar situation.
@Alec Stouffer well this is just one part of the recovery session, I had to deload my workouts. The best thing to do is to keep exercising in a low mode instead of stopping completely.
@Andres G.A hey mate, did you not find that these exercises helped? did you do the first two exercises and appropriately overload them? thanks in advance.
No a REAL dr. Just has the degree because the government says so. 🤨
SIDENOTE NUGGET: When throwing a ball or object it’s best to follow thru with the throwing motion as opposed to stopping it halfway like dude in this video (I used to throw like that). Preciate the time and effort u put into the video. It’s goooood!
Учись разваривать по русски, варвар, а то непонятно ничего!
Listen. Best advice for elbow and muscle pain is lots of collagen
I believe in collagen, everyone should take it. I do. But each body is different and one size does not fit all. Weakened rear shoulder and rhomboid muscles contribute heavily towards this ailment. I’ve learned this recently through other TY videos, those also which point to the science to support this theory. Best wishes!
Best video I have seen on this subject. Thx!!
Had a very bad time with it for a full 20 yrs. Tried everything, nothing worked. Found out accidentally that isometric resistance was the ONLY thing that made any difference.
Passive shoulder hangs and deadlifts made a big difference in 3–4 months, whereas the previous 19.5 yrs was of no help. My specific problem, I also found was predominantly pronation.
did you go heavy on the deadlifts? if so, didn’t it worsen the pain? how did you approached the healing process?
@oz lanshano Heavy is a relative term, but not heavy imo as it compares to athletes. My working sets being about body weight, and 10 reps or so without hard strain.
As far as healing, there was no process intentionally. I just happened to notice that the methods and movements I spoke about were seemingly having a positive effect on my golfers elbows. I’ve kept doing these movements, taking into consideration the limitations of a middle age ex-construction worker. The ailment isn’t completely gone, but it doesn’t bother me day to day. After 20 yrs of problems, I’m more than happy with the way it is now and will continue the different types of isometrics for long as I’m able.
i have a question i think i have a tennis elbow because i felt all the symtoms..why i have this i mean i dont play tennis or golf but i am a household helper in saudi maybe overuse or what but i will try this exercise because im so annoyed in the pain i felt everyday i do work theres a pain in my elbow and i feel this maybe 5 months already i hope this exercise will help me
Yeah, you don’t actually have to golf to have “golfers” elbow. Unsure why they call it that. But it is a combination of overuse and under developed shoulder muscles. I’ve had this so many times but am now addressing the back shoulder muscles and rhomboid muscles, as I’ve learned thru research and YT… please do your thorough research to learn as much about this as possible so you can prevent it. I’m still learning, have had this 6 or 7 times in the past 12 years. Yes I do golf, but it isn’t from that.
How many sets and times per week do you recommend doing these exercises?
I“m 53. Started with strength training since July. Now I have 2 similar complaints for right and left arm. More left than right. But the worst is already over. Can stretch over a minute with out any pain. Can pull and push 100 % without pain, but it is irritated. Especially doing shoulder exercises. I start to flex now every second day. Should I stop my strength training till it totally better.
Thank you for this video – I work with lots of throwers and overhead athletes so I greatly appreciate your evidence-based approach
Effective and comprehensive rehabilitation video 💯
Great clear content. Keep it up!
Arm wrestlers like myself live with this bro 💪🏽💯
Can I lift weights with golfers elbow?
I do. I’m careful to avoid movements that place TOO much strain on the area. Also, a good trainer knows how to change movements to alleviate pain while lifting. I also do a fair amount of massaging that area between every set.
I know what I’ll be workin for tonight
for tennis elbow can i use elbow brace like FitXELBOWBRACE??
Yes, but only in the sense that you should try to avoid the kind of stressful, repetitive motions and activities that caused your injury in the first place and which would likely aggravate it. Not in the sense that you shouldn’t move the area at all
Is it best to rest and ice until the pain is gone then strengthen? I have recently gotten this via gaming.
Yes in addition to wearing a brace and do a streching and strengthening exercises suggested by your therapist in order to return faster to the game
Great info!!! But really???—-> Pink shorts???
Been playing tennis for 30years, (tennis coach for 15 years) never had tennis elbow, now have golfers elbow 😂😂🤦♂️🤦♂️
Do these exercises if you are a drummer experiencing inner elbow pain. They really help. Other videos I tried not so much.
I had golf elbow pain for a week. I can do all workouts properly except for benchpress or direct triceps workouts (these really are uncomfortable).
I plan to reduce all weights for a while. Is this good? Or should I skip chest/triceps workouts until I heal?
How many times a week should repeat these exercises?
Should ice be applied to the elbow prior to the exercise or after?
Thoracic windmill no joke! 🔥🔥
6 to 15 reps. But how many sets and how many times per day?
Very good exercise with wrist flexion and pronators but I would add an isometric/isotonic exercise for finger flexion. There is often a part of the superficial fingor flexor that is involved in the golfer’s elbow, for me it is the 4th finger flexor that is symptomatic so I isolate 4th finger flexor and work it in isometric (with or without elbow flexion depending on the symptomes)
thanks for talking about the shoulder element in this injury. most video’s don’t and I have been convinced that the real issue for me originates in the shoulder. I’m going to try your exercises.
O.O
Can I still do bycept curls once I’ve warned it up without causing more damage
3 years of golfer’s elbow pain, it keeps coming back after months of rest and starting weight training again. Thanks for the video. Hopefully this will help me.
Get your shoulder checked.
Great video and advice. Thanks.
Thanks for these 5 good exercises. They are very effective. Do you think the electric plug-in products that promote blood circulation help – like the TShellz wrap? I have been trying to heal from golfer’s elbow for over a 3 years. I do the stretches and weights but the pain persists. I’ve tried dry needling and a Platelet Rich Plasma injection followed by PT and rest for 3 months. The procedures, PT and rest helped get me back to roughly 70–80%, but did not cure it. Do you know any data on the efficacy of the enhanced blood flow products? Thanks.
I’ve been having tolerable but definitely bad pain in my dominant arm’s elbow on the inside and I believe it’s because I’ve over-exhausted myself with swimming. I usually swim by doing breaststrokes and I’m fairly certain that that kind of repetitive movement can also cause a golfer’s elbow. What I didn’t think of was what you guys mentioned in the video about if shoulders are weaker, then the elbow will bear a bigger load. As I started swimming for strengthening my shoulders, I can imagine that my poorly structured shoulders managed to cause this elbow pain as well… I hope these exercises are going to help me on the long run because I really can’t wait to go back to swimming (but if I finally do, I think I will have to do more fast swimming as well so I don’t only do the same motions for 50 minutes straight…)
how much should i train?
Fuck off, this shit doesn’t work for repetitive strain caused by small motion. Sports where you can unintentionally overuse the muscles that insert at the ME over other muscles could benefit from retraining to prioritise other muscles and even out the muscle usage compared to the muscle usage that caused the tendonitis. For other scenarios, there is no logic and from what I can see, no science at all that applies where the tendonitis is caused by repetitive micro-movements. If the action requires that movement every time the action is performed, then strengthening other muscles around the muscles involved won’t do shit. You would need to change the action if you wan’t continuation of the action, and you would need REST, not fucking “active rehabilitation”. It’s your entire employment to tell people to actively move, when for some people (many in this scenario) the solution to the problem is to discontinue the action and to NOT do these exercises.
Your entire field is built on shaky evidence anyway. Maybe instead of building your rehabilitation programs on regurgitated information from med school and leaning on external and subject-to-scenario science, you think logically about the processes involved. Most people that are physiotherapists have their head up their ass and don’t do jack shit.
perfect for bassists and guitarists .))))
Sam welll is johns Hoooker
Thank you thank you thank you.i so glad I found your site. My doctor prescribed me a proton pump and a horribly strong anti-inflammatory drug. I’d rather do exercises then poison my body.
Very well done video.
Great to add the shoulder exercises. So often I notice people think the root cause of the pain is just the elbow and often it can be attached to the shoulder
I got it from Brazilian jujitsu. A lot of gripping in BJJ.
I did this one day and got relief. Amazing 😉
I tried these exercises a week ago and my arm is in severe pain, much worse than before. It felt better when I was doing them though.. not sure what happened.
me elbow bone one closet to body is sticking out like it will burst my skin and come out.i used to play alot of video games with keyboard and mouse.right elbow has the problem,but there is no pain .i am curious about that, pls reply.(thanks)
Thank you – what an excellent, well researched and informative video
Good video
Did anyone got any benefit
This symptom developed after I got a Thai massage, where she walked on my arms, is this concerning?
Merci 🙏
Excellent video
Thank you
I have a habit of gripping hard when I do stuff like this, don’t do that lol (I think)