You can massage a little before doing the exercises, and do static stretching for 30-45sec after (especially on workout days where your forearms are even more warmed up) if you feel like it. Pain during the exercises is ok/normal, increased pain/uncomfortableness after is NOT ok and means you went too ham. Also DECREASE whatever aggravated it to begin with, like pull ups/chin ups gave birth to my golfer's elbows. I am no doctor, no physiotherapist - just a normal person who spend most my life training different sports, arts & forms, and sadly came to suffer from both these type of injuries. I second this! But only around 5% of tennis elbow cases are caused by tennis. Didint work for me. I have tennis elbow (or sometimes if feels like it is at front also ie golfers elbow) but not from repetition but from dog bite where his teeth locked into all the little nooks n crannies of the elbow bone, and damaged the tendon â the doc said tennis elbow. This normally happens from repetitive strain, overuse or direct trauma to the area. This doesn't mean your aren't allowed to train, but simply decrease the load and see what u can do that doesn't aggravate it too much. Try: http://www.thera-bandacademy.com/tba-exercise/FlexBar-Tyler-Twist-for-Tennis-Elbow. ReddIt. At the point where I am now, reverse Tyler twists feel easy even with the blue flexbar. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Itâs typically an overuse injury triggered by repetitive activity. Credit to Jamie Dreyer for his awesome videos! But if your doctor suspects that something else may be causing your symptoms, he or she may suggest X-rays or other types of imaging tests. Your tendon connects into the bone on the outside of your elbow joint. I am a qualified doctor and also played tennis to a high level competing on the College and County/State circuit in my early twenties. You sir, are the hero we deserve and need. If diagnosed it ⦠tennis elbow pain Tennis Elbow Symptoms Reddit. Tennis elbow is very common complaint among people that usually needs minor treatment but takes time and rest to get cured. This seemed pretty effective for me the second time around I had tennis elbow (Recovery time, a few weeks). Other than that, I took some time entirely off lifting -- several weeks to a month or more unfortunately -- and when I went back I used a tennis elbow brace and avoided exercises which seemed to aggravate it. During the physical exam, your doctor may apply pressure to the affected area or ask you to move your elbow, wrist and fingers in various ways.In many cases, your medical history and the physical exam provide enough information for your doctor to make a diagnosis of tennis elbow. However in severe cases, you might wanna take a couple days/weeks off to let your forearms rest - BUT when you feel like resting doesn't improve the state of your golfer's/tennis elbow anymore - THAT'S when the exercises kick in, and makes sure you don't wait around for nothing to happen. ... and try and see if you can relate to the pain most often felt in those "self tests". There's different "styles" which I'm guessing is the resistance? According to the Cleveland Clinic up to 50% of tennis players suffer from elbow tendonitis. Sadly i didn't know about the use of eccentric exercise with Flexbars until very late in my rehab period. I have nothing to do with these products, i simply bought a yellow and red Flexbar, and tried it out with INSANE results. Tennis elbow causes pain on the outer side of your elbow. Then it hurts for a few days and it goes back to not hurting. It is located at the lateral side of the elbow. This pain is commonly referred to as tennis or golfers elbow. Tennis elbow, otherwise know as lateral epicondylitis, is caused by inflammation of the tendons in the elbow. https://www.youtube.com/watch?v=zwt57wL7ghg This might help, http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=ddbd540d-6f4c-4417-9195-14f42aa9dd41. Why is it bad for you? I was confused myself and had to have a doctor take a look at my forearm to make sure it actually was tennis elbow i had. Pinterest The Dr. Arthritis team approached me to write a little piece on tennis elbow for them. Share on Reddit. ... Not to be confused with tennis or golfer's elbow (forms of tendonitis), this new diagnosis stems from the nerves that run through the elbow. When i first hurt it I took 3 months off of upper body exercises as it was way to tender to do any exercises that were not legs and core. Started with the red (10 lbs) and moved to the blue (25 lbs). Do 5x15reps of "Tyler Twists" with the Flexbar daily if you have tennis elbow. +1 this is what saved me. A person can usually treat it at home with rest and over-the-counter medication. You can definitely feel it in your elbow once you're done. However, 50% of tennis players might report that they had to deal with tennis elbow at some stage of their career. The flexbar does work in some portions of the population, but you can also use DBs to do the eccentrics without the money. I also had a chiropractor massage me to take out the scar tissue. WhatsApp. His YouTube channel: https://www.youtube.com/user/jamiedreyertv, (He has no clue I'm sharing his video/method here, he doesn't know me - but i thought he deserved the credit. You almost always need to do SOMETHING, keys is to do the RIGHT thing at the right amount/intensity. I had tennis elbow and saw this product recommended on a blog. Calisthenics keep me sane, I don't want to lose all my gains and get fat, and it's what gets me out of the house. Name of the mentioned Flexbars: Theraband Flexbar - comes in colors: Yellow, Red, Green & Blue (From easiest to hardest). I agree - its really suprising how well this thing works. I've had problems on and off with tennis elbow in both my arms for years. If you live in Dutchess or Westchester counties in New York, and suffer from severe tennis elbow, and you would like to review your evidence-based treatment alternatives.Please feel free to click on the schedule an appointment button or simply call us at 914.789 â 2735 for an appointment. Do you have any resources? When I first started to experience tennis elbow pain, I thought it was temporary. I'm mostly over my case of tennis elbow (it will flair up once a month or so now). When i got tennis elbow, the first thing was to go to a doctor and pay a lot of money just to visit the doctor and then for the treatment (i got lazer treatment). 3x15 on the/both injured forearms per day - slow eccentric reps, 3-4 seconds each time. If you have no clue from past experience what golfer's & tennis elbow is, or haven't been "diagnosed" yet - i highly suggest making a doctors appointment though. Exactly what causes tennis elbow is unknown, but it is thought to be due to small tears of the tendons that attach forearm muscles to the arm bone at the elbow joint. If it's tennis elbow, try using a dumbbell and doing the eccentric portion of the reverse wrist curl (or eccentric of regular wrist curl for golfer's elbow). But are you doing it enough? Johns tennis elbow was hurting one morning so he decided to go see the doctor. There can be many causes to pain and discomfort - so seeing a doctor is a very good idea! I mean I'm looking at weeks-months of not hanging off bars, and I feel like I've gotta do something or I'll die. Up to 3% of Americans (around 9.7 million people) suffer from tennis elbow every year. I only get the pain if I throw anything. I wish this was here when my tennis elbow started. A number of conditions in the hand and arm have been linked to increased phone usage such as lateral epicondylitis (tennis elbow, now also being called âiPhone elbowâ), thumb strains, carpal tunnel syndrome and tendinitis. Use both hands to lift the weight, and then lower slowly for 4 seconds. Any idea what that would be called or what I could have injured? Didint work for me. Share on LinkedIn. It gets sore when I do things like writing, driving and knitting. I knew about the use of eccentric exercises long before that, but its just not the same with weights/rubber bands as it is with using Flexbars for some reason. This was very painful. Don't pay for acupuncture, don't cover your forearms in anti-inflammatory products, don't massage it too much, don't stretch too much - (those 2 last ones can help, but thinking it will resolve the problem will only lead to great disappointment.... do the eccentric exercise method above instead^. 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