Ellbogendehnungen und ‑übungen für Golfer – Fragen Sie Doktor Jo



Ellbogendehnungen und uebungen fuer Golfer Fragen Sie Doktor Jo ask doctor jo

Gol­fer­el­len­bo­gen oder media­le Epi­con­dy­li­tis ist, wenn Sie eine Rei­zung an der Innen­sei­te Ihres Ellen­bo­gens haben. Die­se Ell­bo­gen­deh­nun­gen und ‑übun­gen für Gol­fer soll­ten hel­fen, die Schmer­zen zu lin­dern. Sie­he hier­zu den Blog­bei­trag von Dok­tor Jo unter: http://​www​.askdoc​tor​jo​.com/​g​o​l​f​e​r​s​-​e​l​bow Die ers­ten Übun­gen wer­den die Mus­keln lockern, ver­su­chen Sie nicht, Schmer­zen zu über­win­den, son­dern deh­nen Sie sich leicht. Sie kön­nen Ihren Arm auf einen Tisch stüt­zen und Ihr Hand­ge­lenk los­las­sen oder Sie kön­nen es in die Luft hal­ten. Machen Sie mit der Hand­flä­che nach unten eine Faust. Beu­gen Sie Ihr Hand­ge­lenk an Ihrem Hand­ge­lenk nach oben, um die Mus­keln in Stre­ckung zu trai­nie­ren, und beu­gen Sie es dann nach unten, um die Mus­keln in Beu­gung zu deh­nen. Dre­hen Sie dann Ihre Faust zur Sei­te mit dem Dau­men zur Decke für eine radia­le und ulna­re Abwei­chungs­be­we­gung nach oben und unten. Dre­hen Sie schließ­lich mit geöff­ne­ter Hand­flä­che und Ihrem Ell­bo­gen an Ihrer Sei­te Ihren Unter­arm mit der Hand­flä­che nach oben in Supi­na­ti­on und dann nach unten in Pro­na­ti­on. Füh­ren Sie all dies unge­fähr zehn­mal durch. Zum Stre­cken den Arm gera­de vor sich aus­stre­cken. Mit der Hand­flä­che nach unten und einer Faust beu­gen Sie Ihr Hand­ge­lenk mit Über­druck von Ihrer ande­ren Hand nach oben. Wenn dies als Deh­nung nicht aus­reicht, öff­ne dei­ne Fin­ger, zei­ge sie in die Luft und mache die glei­che Deh­nung. Hal­te die­se 30 Sekun­den lang und mache drei davon. Nimm jetzt einen Ham­mer oder etwas, das kopf­las­tig ist, um dir mit Über­druck eine zusätz­li­che Deh­nung zu geben. Du machst jetzt dei­ne Supi­na­ti­on und Pro­na­ti­on mit dem Ham­mer. Machen Sie zehn davon. Abschlie­ßend machst du einen Bizeps-Curl. Sie kön­nen auf das Band tre­ten und Ihren Ell­bo­gen an Ihrer Sei­te hal­ten. Ganz nach oben und ganz nach unten zie­hen. Stel­len Sie sicher, dass Sie die vol­le Bewe­gung aus­füh­ren, um die Mus­kel­ar­beit zu maxi­mie­ren. Stel­len Sie sicher, dass Sie das Band steu­ern; Lass dich nicht von der Band kon­trol­lie­ren! Ver­wand­te Vide­os: Ten­nis­ell­bo­gen- und Gol­fer­el­len­bo­gen-Schmerz­deh­nun­gen: https://​you​tu​.be/​D​z​G​x​r​h​Y​-​f​f​s​?​l​i​s​t​=​P​L​P​S​8​D​2​1​t​0​e​O​-​_​S​S​q​m​y​K​D​N​I​-​O​D​A​h​w​W​o​My5 Ten­nis­el­len­bo­gen­deh­nun­gen und ‑übun­gen: https://​you​tu​.be/​u​F​N​h​l​B​R​-​A​e​0​?​l​ist= PLP­S8­D21­t0eO-_SS­q­myKD­NI-ODAh­wWo­My5 ========================================= ABONNIEREN für Wei­te­re Vide­os: http://​www​.you​tube​.com/​s​u​b​s​c​r​i​p​t​i​o​n​_​c​e​n​t​e​r​?​a​d​d​_​u​s​e​r​=​a​s​k​d​o​c​t​o​rjo =============================== ======= Dok­tor Jo ist ein Dok­tor der Phy­sio­the­ra­pie. http://​www​.AskDoc​tor​Jo​.com http://​www​.face​book​.com/​A​s​k​D​o​c​t​o​rJo http://​www​.pin​te​rest​.com/​A​s​k​D​o​c​t​o​rJo https://​www​.insta​gram​.com/​A​s​k​D​o​c​t​o​rJo http://www.twitter. com/AskDoctorJo http://​plus​.goog​le​.com/​+​A​s​k​D​o​c​t​o​rJo ================================== ==== Golfer’s Elbow Stret­ches & Exer­ci­ses: https://​www​.you​tube​.com/​w​a​t​c​h​?​v​=​C​z​T​3​o​E​7​D​gWM HAFTUNGSAUSSCHLUSS: Die­ser Inhalt (das Video, die Beschrei­bung, Links und Kom­men­ta­re) ist kein medi­zi­ni­scher Rat oder Behand­lungs­plan und ist es auch nicht nur für all­ge­mei­ne Bil­dungs- und Demons­tra­ti­ons­zwe­cke bestimmt. Die­ser Inhalt soll­te nicht zur Selbst­dia­gno­se oder Selbst­be­hand­lung von gesund­heit­li­chen, medi­zi­ni­schen oder kör­per­li­chen Beschwer­den ver­wen­det wer­den. Ver­wen­den Sie die­se Inhal­te nicht, um zu ver­mei­den, zu Ihrem eige­nen Arzt zu gehen, oder um den Rat zu erset­zen, den er Ihnen gibt. Wen­den Sie sich an Ihren Arzt, bevor Sie irgend­et­was tun, das in die­sem Inhalt ent­hal­ten ist. Sie erklä­ren sich damit ein­ver­stan­den, Ask Doc­tor Jo, LLC und sei­ne lei­ten­den Ange­stell­ten von allen Ver­lus­ten, Ver­let­zun­gen oder Schä­den frei­zu­stel­len und schad­los zu hal­ten, die sich aus allen Ansprü­chen erge­ben, die sich aus Ihrer Nut­zung oder Ihrem Miss­brauch die­ser Inhal­te erge­ben. Ask Doc­tor Jo, LLC macht kei­ne Zusi­che­run­gen über die Genau­ig­keit oder Eig­nung die­ser Inhal­te. Die Nut­zung die­ser Inhal­te erfolgt auf Ihr allei­ni­ges Risiko.

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228 thought on “Ellbogendehnungen und ‑übungen für Golfer – Fragen Sie Doktor Jo”

  1. hey doc, i have been having pain in my biceps mus­cle and fore­arms. now i don’t know if i have a gol­fers elbow but the pain area you men­tio­ned is the same. Need your help asap, i am unab­le to lift weights can’t even do a sin­gle pull up whe­re as i could you 10 rep smooth­ly. i don;t have pain in the elbow but near the join on the inner side.

    Thanks

  2. Doc­tor Jo, can inflamma­ti­on of the elbow have an affect on the ner­ves and blood flow to the fin­gers? I’ve got peri­pheral neu­ro­pa­thy in my hands (and feet) and elbow pain on both sides. The hands are most­ly the ring and litt­le fin­ger. ( I’m see­ing a new neu­ro­lo­gist who does­n’t want to ope­ra­te on my neck) :{) Thanks. Just loo­king for an opi­ni­on. Won’t hold you to anything. ;{)

    1. It could be ulnar ner­ve ent­rap­ment at the elbow, but it’s not likely to be on both sides. It usual­ly comes from a spe­ci­fic inju­ry to the elbow.

  3. You are awe­so­me.… Love this video!
    3 questions: 
    Do I wear my brace while I do the­se exercises?
    I have a gan­gli­on cyst in the affec­ted wrist – does this impact my situa­ti­on? ( waaaay to much tennis!) 
    How fre­quent­ly should I be doing the­se exercises? 
    Best, Monica

    1. Thanks! I would not wear the brace with exer­ci­ses, so your mus­cles will do all the work. I would­n’t think the cyst would have an impact, but it might depen­ding on how big it is. You can do the­se 2–3 times a day. Good luck!

  4. Hey Dr. Jo. Thanks for the video. I though I had golfer’s elbow, but the dis­com­fort actual­ly runs from the medi­al epi­conyle to pro­xi­mal, up the upper arm a few inches and not down into the fore­arm. Any sug­ges­ti­ons? Thanks so much. Karl

  5. Dear Doc­tor,
    About 6 mon­ths ago,I got pain in the joint of my elbow when I did pull up exercise.Dr. told me not to exer­cise and to take rest for 2 months.He also pre­scri­bed me some medicines.I fol­lo­wed and took rest for 2 months.But,it did­n’t work perfectly.So,I star­ted exer­cise again.I always feel a litt­le bit pain in my elbow.When I do pull up,push up or dumb­bell exercises,I I feel more pain.Please sug­gest me.What should I do…

  6. My wrist cracks a litt­le when doing the ulnar devia­ti­on move­ment in step 2, is that nor­mal? (I also expe­ri­ence wrist weak­ness and pain at some angle)

    1. If the cracking is not pain­ful, it’s pret­ty nor­mal, but if you are having pain and weak­ness as well, the­re is pro­bab­ly some­thing going on.

  7. Thanks a lot for the video! I have deve­lo­ped a medi­al epi­con­dy­le from clim­bing, and alt­hough I’m pain free in my ever­y­day life, it aches a cou­p­le of days post clim­bing. I real­ly want to fix this proac­tively, how long do you think I should be doing exer­ci­ses like the­se for? I natu­ral­ly want to get back to clim­bing asap, but don’t want to risk having to spend a many mon­ths to a year off just to fix this. Thanks Doc­tor Jo!

    1. You’­re wel­co­me! You can do the­se 2–3 times a day, but it real­ly depends on how seve­re your case is for how long it will take. In gene­ral, it can take any­whe­re from 6–12 weeks. Good luck.

    2. AskDoc­tor­Jo thanks a lot for your swift ans­wer! I’ll do them twice a day and hope­ful­ly reco­ver quick­ly. Thanks I’m heaps again!!

  8. Hi Doc­tor. Thank you for all your vide­os. Quick ques­ti­on: Is it nor­mal to have pain while doing some of the exer­ci­ses? I get a lot of pain with the bicep curl exer­cise. Should I work through the pain and com­ple­te that exer­cise? And would you recom­mend com­pres­si­on, mas­sa­ge or icing? Thank you!

    1. You’­re wel­co­me. A litt­le bit of pain is okay, but not sharp pain. Yes, I would recom­mend all of tho­se. Hope­ful­ly they will help. Good luck.

  9. Hi, I will give this a try, actual­ly I suf­fer from gol­fers and ten­nis elbow on both arms at this point. And I don’t real­ly know if the exer­ci­ses to help curing 1 con­di­ti­on, could be harm­ful for the other con­di­ti­on.… real­ly want to get back to pain­less move­ments. Kind of s##&s to have both inju­ries at the same time on both arms… 😞 for 5 months.thx for the very clear video.

    1. @Louie Bee I would say yes, after the esw, alt­hough of the­re is a lot of pres­su­re, or done hea­vy work i might still feel some dis­com­fort, but only when I ‘for­ced’ too much on the arms / elbows

    2. @Louie Bee no, you need to go to a reha­bi­li­ta­ti­on doc­tor which has this ‘machi­ne’. It loo­ks a bit like a gun, and they send shock waves through your arm aiming at the infec­ted area

    1. It’s pro­bab­ly not likely. Golfer’s elbow is an ‑itis, which means inflamma­ti­on, and that’s usual­ly pret­ty pain­ful. If you are just having weak­ness, it could be an ulnar ner­ve ent­rap­ment or ner­ve com­pres­si­on in general.

    2. AskDoc­tor­Jo after a full reco­very of golfer’s elbow should I do the­se exer­ci­ses befo­re and after a work­out? And how many times a day should I do the­se exer­ci­ses? And what would be a good work­out rou­ti­ne when I first go back into the gym? Thank you

  10. hel­lo doc. im in a big trou­ble … star­ted working out when i was 14 ( 18 years befo­re ) by time i star­ted to go real­ly hea­vy weight until i hurt my both elbows … now ive did shock wave … prp… laser the­ra­py … cor­ti­so­ne shots … phiy­si­cal the­ra­py … name it !!! with no pro­gess ( i rest alot until my trai­ning pro­gram is ina real mess ) do you think the­res a solu­ti­on for me ?? thanks

    1. the fun­ny thing that in mri docs tells me the­res not­hing wrong !!!! and no dry need­ling … would your exre­si­ses help me after all this time ?? 

      appre­tia­te it 🙂

  11. Thanks doc, lik­ed and subscribed 🙂
    I have chro­nic Ten­nis elbow in both hands due to weight­lif­ting at gym. It’s been 5months now but the thing is i don’t feel the pain in nor­mal acti­vi­ties but only when tryin to pull heavy(ex Pul­lups or a hea­vy shoul­der press). I just have some tight­ness and ting­ling at the elbow from mon­ths now. Will just doing the­se exer­ci­ses dai­ly heal it completely??
    Plea­se sug­gest an approach to heal it com­ple­te­ly so i can get back to the GYM. It’s been 5 mon­ths now 🙁

    1. Just dou­ble che­cking sin­ce this is the Golfer’s elbow video, but you men­ti­on ten­nis elbow. Is the pain on the insi­de of your elbow or the outside?

  12. I regu­lar­ly play squash and have deve­lo­ped sym­ptoms of golf elbow. Is the­re a dif­fe­rent sets of exer­ci­ses for squash play­ers. Thanks

    1. It depends on what kind of pain it is. If it’s more dis­com­fort, then it’s pro­bab­ly okay to con­ti­nue, but if it’s a sharp kind of pain, then you should pro­bab­ly stop. Good luck.

  13. i have gol­fers elbow and ive done this like 6 times now its gone so much bet­ter sin­ce, i res­ted it for a day sin­ce my fore­arms and wrists were kind of sore but then the gol­fers elbow pain came back worse than befo­re, but it goes when i do the exer­ci­ses so do i have to keep doing this for the rest of my life? can you give me a simp­le plan to fol­low? Thank you very much!

    1. You should­n’t have to do it the rest of your life, but it might take a few mon­ths to get it to go away com­ple­te­ly. You can do the­se 2–3 times a day. But the main thing is to figu­re out how it star­ted, and try to stop doing or modi­fy what cau­sed it to start in the first place. Good luck.

    2. AskDoc­tor­Jo it hap­pen­ed becau­se of doing dumb­bell rows with a bent wrist, I’ve stop­ped that now it was 2 mon­ths ago I haven’t trai­ned sin­ce it got bet­ter on its own but did­n’t com­ple­te­ly go away the­se exer­ci­ses gave me com­ple­te reli­ef but yes­ter­day I res­ted it and the pain came back worse than befo­re but then I did the exer­ci­ses and the pain went, do you think the exer­ci­ses are aggre­ga­ting the inju­ry which is a good thing sin­ce it incre­a­se blood flow to the area?

    3. AskDoc­tor­Jo OK thank you, it’s nor­mal to feel a tiny bit of pain after though isn’t it? I remem­ber doing exer­ci­ses for my sca­pu­la inju­ry and my phy­sio told me it’s nor­mal that it will pain at first but then will get bet­ter becau­se you’­re incre­a­sing blood flow to the area com­pa­red to res­ting competely

  14. Is it still fine to do dumb­bell chest exer­ci­ses? I some­ti­mes feel a sharp pain on the elbow when I go a bit hea­vy but most of the time its fine.

    1. AskDoc­tor­Jo It only real­ly hap­pens when I acci­dent­al­ly twist my arms around while hol­ding weights. Any­way yea I prol­ly should stop for a while I’m just loo­king for a rea­son to keep going 😂

  15. Doc­tor­Jo Many thanks for this very use­ful & infor­ma­ti­ve video​.It has relie­ved my elbow pains. Keep up the good work !!!

  16. Gre­at video. The last exer­cise with the ther­a­band was the most pain­ful one for me. Is it best to work through the pain and do fewer reps, or skip this one entirely?

    1. Thanks. If the pain stays any amount of time after you stop, I would hold off on it. If it’s just pain, like you are working it, and it stops when you stop, it’s okay to push through. Good luck.

  17. Hi
    I thought 💭 the doc­tor was pul­ling my leg when he said you have Gol­fers Elbow..
    Thanks for sharing your Pysio tips.
    Cheers Tony.👍🇦🇺

    1. It real­ly depends on how seve­re it is. Gene­ral­ly with con­sis­tent stret­ches and exer­ci­ses, it can take 4 weeks to 3–4 months.

  18. Dr Jo, one of the exer­ci­ses most PTs say to avoid is the old fashio­ned stan­ding bar­bell upright row due to inter­nal rota­ti­on grin­ding at the com­pon­ents of the shoul­der – but if I do not real­ly feel dis­com­fort, does this mean it may be fine for me to do?

  19. Hi, I’m fee­ling pain insi­de the elbow when doing pushups.Should I stop doing it?What can I do to tre­at tho­se pain cuz it’s bothe­ring me when doing push ups? Hope to get your advice on it.

  20. You’­re so awe­so­me!! i am going to try all of this. I tend to over­do it with cor­rec­ti­ve exer­ci­ses, which defeats the pur­po­se, so I love it that you start easy/gentle and work your way up! I am a mas­sa­ge the­ra­pist, so repe­ti­ti­ve stress inju­ries are…STRESSFUL!! I can’t real­ly rest it, so it’s gre­at to have proac­ti­ve opti­ons for healing, and then I can share with my cli­ents! Thank you!

  21. Hel­lo! Thank you for a nice video.
    I’m a musi­ci­an (jazz dou­ble bass play­er) and have been struggling with a medi­al epi­con­dy­le for over 14 mon­ths now. I have been fee­ling pain and aching around my wrist while doing the­se kinds of exer­ci­ses. Do you think i should con­ti­nue doing them or find some other way of reli­e­ving my pains/make it better?
    All the best

    1. You’­re wel­co­me. Unfor­tu­n­a­te­ly, I real­ly don’t know sin­ce I can’t eva­lua­te you. If it’s just a soreness kind of ache, it’s pro­bab­ly okay, but the best thing would be to go see a phy­si­cal the­ra­pist in per­son for an eva­lua­ti­on. Good luck.

  22. Thank you! I have been expe­ri­en­cing pain on the insi­de of my right elbow for about a mon­th now. Just fol­lowing the inst­ruc­tions in this video for the first time i alrea­dy feel a dif­fe­rence! I will do this daily.

  23. i had this pain due to play­ing tennis.after one week it s gone but when i did the­se exer­cise spe­cial­ly the strech the pain came back.Can you pls tell wether to do the­se even if it pains a little

    1. I don’t know sin­ce I can’t eva­lua­te you, but in gene­ral, yes, some­ti­mes stret­ching hurts a litt­le, but if you don’t stretch it, it will beco­me worse in the long term.

  24. Ok that’s good to know.
    My phy­sio gave me some qui­te inten­se stret­ching exer­ci­ses to do but I’ve heard peop­le now belie­ve stret­ching doesn’t help G.elbow. and only streng­t­he­ning works. Now I’ve just read that you should mas­sa­ge only for first 2 wks, slight­ly con­fu­sed:). Thanks for your video

    1. I would fol­low the advice of your phy­sio who has eva­lua­ted you in per­son. It’s real­ly dif­fe­rent for ever­yo­ne depen­ding on seve­ri­ty and how long you’­ve had it, so what works for one per­son, might not be good for another.

  25. Also one more thing if I may.
    Is it ok to start the gent­le streng­t­he­ning exer­ci­ses strai­ght away or should I wait till no pain at all in elbow?
    It just always feels ten­der at the moment so I seem to be caught in a cycle and can’t get to that point?
    Stop­ped using my right arm for cer­tain things but find that I can’t real­ly rest my elbow!
    Thanks so much

    1. You’­re wel­co­me. You can start streng­t­he­ning right away. A litt­le pain is fine when you are exer­cis­ing, but no sharp or inten­se pain. Good luck.

  26. Hi Doc. First­ly, thanks a ton for the con­tent. I just want your advice regar­ding this. I’ve been to a ortho­pe­dic doc­tor who has iden­ti­fied my pro­blem as gol­fers elbow. The stran­ge part is I’m only expe­ri­en­cing pain while doing chest, tri­cep and shoul­der exer­ci­ses. So main­ly push move­ments. When I do rowing move­ments or pul­lups or bicep curls it’s not pai­ning at all. Is this nor­mal, or is it an incor­rect dia­gno­sis? Thanks!

  27. been doing the­se for a mon­th now and they are hel­ping a lot! thanks
    Someo­ne also recom­men­ded using elastic bands around the fin­gers and ope­ning fin­gers to help with G Elbow- would you agree with this too?

    1. You’­re wel­co­me. You can, but that is more for your exten­sors, which would be on the late­ral side (ten­nis elbow). It should still help in gene­ral though.

    2. @AskDoctorJo ah I see, that’s inte­res­ting- I think I went a bit hea­vy on this a few days ago and may have aggra­va­ted inju­ry. So would crus­hing the squee­zy ball help then?
      many thanks for all the advice

    3. You’­re wel­co­me, yes, both should help sin­ce they are so clo­se­ly con­nec­ted as long as you don’t over do it 🙂

  28. The­se exer­ci­ses have been working gre­at and now I don’t get any pain doing most of the things that were causing pain 2 mon­ths ago. Thanks 

    The­re is howe­ver one thing that still hurts which is ( I’m a musi­ci­an) when I pick down on gui­tar strings with thumb. I do this a lot as part of my acoustic blues style. Are the­re any thumb streng­t­he­ning exer­ci­ses you can recommend ?
    Hap­py to make a dona­ti­on btw for all this advice!

  29. I have ten­do­ni­tis in my wrists as a result of repe­ti­ti­ve typ­ing. I have mana­ged it through hand exer­ci­ses and upper body yoga. Several mon­ths ago I noti­ced a bump on my right elbow. I tal­ked to my GP and he dis­mis­sed it as fat­ty tis­sue. I did some rese­arch online and rea­li­zed it was gol­fers elbow. Becau­se I am right-han­ded, it’s only on my right elbow. I use my mou­se a lot. I came across this video and have been per­forming the exer­cise dai­ly and I have got­ten very good results. The size of the tis­sue has defi­ni­te­ly decre­a­sed. It’s not back to the nor­mal sized but it’s get­ting the­re. Thanks you so much for pos­ting this video.

    1. It depends on how long you’­ve had it, but the gene­ral rule after the initi­al swel­ling has decre­a­sed is heat befo­re you stretch and exer­cise, and ice afterwards.

  30. Quick ques­ti­on Dr. Jo.…I threw a strai­ght right punch while boxing (not pro­fes­sio­nal­ly ) and my oppo­nent was retrea­ting and I mis­sed him com­ple­te­ly and hit not­hing but air.…I was loo­king to end the round with that punch too so when I threw the shot I threw it extre­me­ly hard. Liter­al­ly, immedia­te­ly I knew I mes­sed some­thing up in my insi­de elbow tendon…That said.…I’ve been icing it now for a week and it’s still extre­me­ly ten­der (sore as H.E. dou­ble hockey sticks) Also I might note I’m 55yo but I am in pret­ty good phy­si­cal shape. Giving the details of the inju­ry and my age my ques­ti­on is.…is the­re a ball­park time­frame that an inju­ry like this can last? The exer­ci­ses you recom­mend look gre­at and I was doing them (star­ted today…a week after the inju­ry) with you during the video but I was just won­de­ring about your thoughts on timeframes.…Am I doo­med or can this be reversed.…I plan­ned on kee­ping the par­ty rocking at bare mini­mum till I was like 80 something…but this crap hurts.…Thanks again for any advice/information as well as your extre­me­ly hel­pful video(s) Hope­ful­ly I won’t need to watch them all…Haha. MB

    1. As long as it’s tru­ly just golfer’s elbow, and not­hing more serious, it’s pret­ty cura­ble. I would give the stret­ches and exer­ci­ses a few weeks to see if they help, but if not, you should defi­ni­te­ly check in with your doc­tor to find out for sure what is going on.

    2. @AskDoctorJo Thank you, Dr. Jo, for your reply.…..And sin­ce I’m a law of attrac­tion kin­da guy I’m gon­na go with Pret­ty Cura­ble! That sounds good to me.…Thanks again!

  31. Thank you so much. I cur­r­ent­ly a bad case of golfer’s elbow or medi­al epi­con­dy­li­tis. I just recei­ved a brace, and havent done any PT yet..that starts this week. Doing your demons­tra­ted exer­ci­ses remin­ded me a lot of the Tai Chi that I lear­ned as a teen, while taking Chi­ne­se Kung Fu. Back then I thought Tai Chi was slow and boring and some­thing that was only for old peop­le. My tea­cher an old life long prac­ti­tio­ner made me learn it anyway.
    I did per­for­med your exer­ci­ses, and then tried some of my Tai Chi, and being com­ple­te­ly sur­pri­sed that I still remem­be­red a lot of the full body moti­ons. Tai Chi defi­ni­te­ly invol­ves some of the exact same move­ments. I just tur­ned 50, and have been suf­fe­ring great­ly from Gol­fers elbow for a few mon­ths and now I under­stand why Tai Chi is so popu­lar with the seni­ors in Chi­na so I will abso­lute­ly start prac­ti­cing it ever­y­day, see­ing how it will help keep me pain free. I am sur­pri­sed that Tai Chi it’s not wide­ly inte­gra­ting into phy­si­cal the­ra­py regimens..or may­be it is?

    1. You’­re wel­co­me. Yes, Tai Chi as well as yoga and other prac­ti­ces are incor­po­ra­ted into phy­si­cal the­ra­py often. Good luck!

    1. You’­re wel­co­me. Unfor­tu­n­a­te­ly, I don’t know sin­ce I can’t eva­lua­te you. A bone brui­se can last that long, but often other inju­ries do feel like that too.

  32. How many times a day should/can you do this? More than once? Will doing too many of the­se exer­ci­ses slow healing? Or, make it worse?

  33. Hi Doc­tor Jo i just found out i have gol­fers elbow very pain­ful with doing the exer­ci­ses how long until it goes away?? I for­got to ask my Doctor.Thank you so much

    1. You’­re wel­co­me. It just depends on how seve­re your case is, and how long you’­ve had it. In gene­ral, it can take 4–12 weeks of con­sis­tent tre­at­ment, but some peop­le start fee­ling bet­ter in just a few days.

  34. Star­ted having the pro­blem just yes­ter­day after doing a golf swing and the pain is fair­ly minor but is defi­ni­te­ly golfer’s elbow. How long do you recom­mend befo­re going back to any phy­si­cal activities?

  35. Hel­lo Doc­tor, I have seen your video on Golfer’s elbow exer­ci­ses. I have a gol­fers elbow in my right hand and bes­i­des this, I have pain in my shoul­der also. Some times when I do exer­cise for golfer’s elbow I feel more pain in my shoul­der. Kind­ly sug­gest what to do what all exer­cise I should do. If you want I can send a video exp­lai­ning the problem.

  36. Hel­lo Doc :))
    I have gol­fers elbow pain but is isnt so inten­si­ve which would requi­re the ces­sa­ti­on of all acti­vi­ties. I can do my dips, pull ups, push ups, but in doing pull ups i feel more pain then the other exer­cise. My first ques­ti­on for you is: “May I con­ti­nue to train the­se exer­ci­ses (dips, push ups) that do not cau­se inten­se pain to my elbow or not?” .….….….….….…My second ques­ti­on for you is: “What are the con­se­quen­ces if I con­ti­nue to train under the influ­ence of pain?” Becau­se my elbow hurts until I warm up, but after 5–10 minu­tes after war­ming up I don’t feel pain until I cool down. GREETINGS FROM CROATIA :))

  37. After my ulna &radius sur­ge­ry i cant bent&straight my hand.10 days Phy­sio­the­ra­py going on but i cant take so much pain. Im in tru­ma bcoz of that pain. Pls Dr help me. Do some vdo/ advan­ce for my prob

  38. Hi Jo and thanks! I have been advice to do mas­sa­ging tech­ni­ques in the area of the pain. Do you recom­mend doing that befo­re or after doing the stret­ching and strengthening?

  39. She does­n’t know how use­ful this video is for me! As a clim­ber, medi­al epi­con­dy­li­tis is very com­mon & I’ve been struggling with it recently.
    I am very hap­py to say that I sub­scri­bed so quick­ly! Thank u so much Jo 🙂

  40. Over­trai­ned and dama­ged my elbow – after about six weeks rest that did Not­hing, final­ly got around to goog­ling and wound up here. Even after one round of the­se exer­ci­ses my elbow feels bet­ter – the ten­don feels sort of warm but in a good way. Thanks!

  41. Thank you! I have been expe­ri­en­cing sym­ptoms for almost 3 mon­ths. Phy­si­cal the­ra­py is very expen­si­ve through my insuran­ce plan. I feel a lot of pain when I am try­ing to get to sleep at night so I prop the pain­ful arm up and sleep on my good side. Real­ly get­ting frus­tra­ted and it’s kee­ping me from work­outs for my arms. Hope­ful­ly you can help me! Thank you so much. Will defi­ni­te­ly be doing the­se exercises/stretches. 😁👍

  42. Thanks for the gre­at vide­os! I noti­ce the­se are pret­ty much the same for ten­nis elbow? Are the­re any con­si­de­ra­ti­ons for someo­ne with hyper-mobi­li­ty in the elbow joint, plea­se? Thank you! ^_^

    1. You’­re wel­co­me! Yes, many of them over­lap. Main­ly try not to go into hyper exten­si­on with the stret­ches and exer­ci­ses. Good luck!

  43. Thanks for your video tuto­ri­als. I am 52 and regu­lar­ly exer­cise. I have been dealing with golfer’s elbow for 2 years now. As I am at home, I have been lif­ting light weights (8–10 pounds) while try­ing to keep a neu­tral grip on the bar­bell. After exer­cis­ing, I stretch, my fore­arm and app­ly ice. I can do this work­out pain-free. My pro­blem is later when the pain comes at night. It feels like an infla­med ner­ve. If I don’t exer­cise the bicep gets wea­ker and actual­ly incre­a­ses the arm pain. When should I do the­se stretches/deep mas­sa­ge? Befo­re exer­cis­ing? Alter­na­te mas­sa­ge one day exer­cise the next? I also have been try­ing to build for-arm strength with the red flex bar. Any sug­ges­ti­ons would be welcome.

  44. Hi doc. Thanks for the video. I have this con­di­ti­on from too much ten­nis. I will do the move­ments you descri­bed. The ques­ti­on I have is that if I do your regi­men a cou­p­le of times per day, should I stop ten­nis for a while or can I work through the dis­com­fort and keep play­ing? I don’t care about play­ing through the pain but I don’t want to make it worse. Thanks again!

  45. hi im 51 years old and still have this pro­blem for about 10 years…seems like a chro­nic thing always a bit ten­der when doing stuff at best and then more pain­ful when doing light stret­ches or exer­cise. job is repe­ti­ti­ve with arms and hob­bies also like swim­ming and gui­tar play­ing havent hel­ped over the years too im sure . backing off on hob­bys and just doing the job i have almost felt hea­led a few times but pain returns when return to doing the hob­bies con­sist­entlty. ive had lon­ger rests a few times for 2 mon­ths and still cant cures this… im gues­sing need a lon­ger time to heal like years or this is just not repairable…wonder what your thoughts are? thanks

  46. I need to stretch a lot of dif­fe­rent mus­cles due to mild cere­bral pal­sy. I’m very thank­ful to have found your channel.

  47. Best and most beau­ti­ful the­ra­pist of all. Tried all her elbow pain exer­ci­ses and got rid of all ailm­ents. Gre­at explana­ti­on and didac­tic.❤️

  48. I had a mild case of this for a cou­p­le of mon­ths, just enough to annoy me. Did­n’t even know the­re was a name for it. I tried res­ting my arm as best as I could, but that did­n’t seem to get me any­whe­re. The­se stret­ches hel­ped right away.

  49. Can this pain come just over night? Last night was com­ple­te­ly fine and today i felt in morning and then midd­le of day it went away and now its back again.

  50. I am won­de­ring when it would be accep­ta­ble to start stre­ching after an inju­ry. I am cur­r­ent­ly dealing with a lot of dai­ly pain and i am not sure whe­ther i should let my elbow rest more befo­re begin­ning streches.

  51. Hi Jo, just sub­scri­bed as I have a pain in my elbow and the­se exer­ci­ses have hel­ped. Is the­re any spe­ci­fic exer­ci­ses or stret­ches for pain on the out­side of the elbow?

    1. Thanks! Usual­ly pain on the out­side is cal­led “ten­nis elbow.” I have several vide­os for that as well. You can find them at: you​tube​.com/​a​s​k​d​o​c​t​o​rjo

  52. It’s almost 4 years now i doing try­ing all the­se exer­ci­ses, ice­ing, hea­ting and what not but all the­se things give only tem­pora­ry reli­ef. The pain come back just when i join gym and start lif­ting weight. Plea­se help is the­re any medi­ci­ne to get rid of this problem ?

  53. Man ive had this in my left arm from lif­ting for 12 weeks or some­thing now. Dude to lack of rest bet­ween sets and not enough stret­ching hope­ful­ly the­se help thank you🙏🏻

  54. Thanks for the video. None of the­se stret­ches hurt when I do them except for the arm curls you show­ed at the end. Tho­se real­ly hurt. Does that mean I should not do them? Or, should I do them with very light resis­tance on the band?

  55. First of all, thank you for all the ama­zing info you put online.
    I have gol­fers elbow, TFCC and CTS. I nor­mal­ly do the­se exer­ci­ses once per day, ever­y­day (inclu­ding wrist curls for exten­sors and flexors). Do you think it’s ok to do them ever­y­day (7 days a week)? You think is ok to do the stret­ching exer­ci­ses ever­y­day also after the streng­t­he­ning exer­ci­ses? Until now I only do the streng­t­he­ning exer­ci­ses becau­se I’m afraid of irri­ta­ting too much the area.

    Once again, thank you very much!

  56. Ugh. Here’s my issue, I have focal dys­to­nia in my R hand. In order to tre­at this, I get Botox injec­tions in my R fore­arm every 3 mon­ths. This has cau­sed weak­ness in my arm, and “golfer’s elbow”. I also have a gan­gli­on cyst that needs to be remo­ved but Covid is working against that too. Some of the­se are ok, but the second I have to flex my wrist, or put pres­su­re on it, it explo­des in pain from the cyst. Ya, I’m a mess. Is the­re some­thing else that can be done that does­n’t invol­ve fle­xi­on, but still acti­va­tes what needs to be acti­va­ted to stop this elbow pain?

    1. May­be some iso­metric exer­ci­ses for the wrist would help whe­re you are acti­vat­ing the mus­cles by pushing into some­thing, but not moving the wrist. I have several iso­metric vide­os for the wrist. You can find them on my chan­nel: you​tube​.com/​a​s​k​d​o​c​t​o​rjo

  57. I got golfer’s elbow from doing hea­vy dum­bell and machi­ne curls. It is such an annoy­ing and pain­ful inju­ry. The smal­lest thing sets it off and ruins any future work­outs. Thanks for the stretches!!!

  58. I have got­ten this from gaming. Is it best to wait and while until it is hea­led or could I do the rou­ti­ne with mild pain? I live in Scot­land and any advice given I hold no one respon­si­ble for.

  59. Thanks sooo much. I was dia­gno­sed recent­ly w/ medi­al epi­con­dy­li­tis. I’m doing your recom­men­ded exer­ci­ses and stret­ches dai­ly and I defi­ni­te­ly fee­ling impro­ve­ment. Is it pos­si­ble that I deve­lo­ped this becau­se of lack of stret­ching? Bes­i­des wal­king and yoga, I was doing weight trai­ning 2 or 3 times week to help mana­ge my osteo­po­ro­sis and try to keep my bones strong. May­be not enough stretching ???
    Would doing the­se exer­ci­ses with my good arm be a pre­ven­ti­ve measure?

    1. You’­re wel­co­me! It’s pos­si­ble, but it’s usual­ly from a repe­ti­ti­ve move­ment vs. not stret­ching. They can be done as a preventative.

  60. Thanks for the­se vide­os! I was dia­gno­sed with Ehlers Dan­los recently…also ten­nis elbow in both arms. But after watching both your vide­os, I think it’s more of Gol­fers Elbow than Ten­nis. It seems your exer­ci­ses dif­fer slight­ly – in your opi­ni­on, is the­re any harm in doing both sets of exer­ci­ses or would one cau­se more pain for the other mus­cles if that makes sense? 🙂

  61. I have been dia­gno­sed with Golfer’s Elbow. My ques­ti­on is about slee­ping posi­ti­ons. Both elbows are SO stiff and sore in the morning. Does it help with healing to sleep with the elbows exten­ded or bent? I feel like every night I go back­wards with my progress.

  62. Hi and thanks Dr Jo I’m a 60 y o male who exer­ci­ses vir­tual­ly ever­y­day and have just deve­lo­ped Golfer’s Elbow on both arms. I think it was due to incre­a­sing weights in the gym plus repe­ti­ti­ve inju­ry from swim­mig with padd­les. My ques­ti­on is ..I obvious­ly want to exer­cise still and the smart thing is wit­hin the limits of pain. Would it be best to redu­ce the weight? or reps and sets? in my weight work­out. As an ove­r­use inju­ry I am thin­king that redu­cing reps would be bet­ter? So low reps with hea­vy wt is bet­ter or high reps with medi­um wt bet­ter for less stress on the joint?
    Like­wi­se in swim­ming dit­ching the padd­les for a while would put less stress on the elbow. I find RICE ing it has litt­le effect but should I con­ti­nue to do it post workout?
    I know the ans­wer is a length of string but what sort of reco­very time frame should I be loo­king at? I’ve been a swim­mer, bas­ket­bal­ler, tri­cep user most of my life – could an inba­lan­ce with my bicep con­tri­bu­te to this con­di­ti­on, I also have weak fore­arms and often can’t com­ple­te sets of lat pull­downs due to wrist pain / lack of grip strength.
    Appre­cia­te any feedback

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