To make a full recovery from your Tennis Elbow injury you’ll need several key strengthening / rehab exercises.
And in this episode, I cover the three best exercises for Tennis Elbow, which one(s) you should start with, and how taking a more indirect approach may be the best way to ease into your rehab.
Because, for some Tennis Elbow sufferers, taking the direct approach that's most often recommended (starting with “pure” wrist extension) is an invitation to more struggle and aggravation.
What exactly are the goals of Tennis Elbow rehab exercises?
There are three key things you’re trying to accomplish with resistance exercise when recovering from a Tennis Elbow tendon injury, whether it’s Tendinosis, Tendonitis or a tendon tear:
Muscle strengthening
Tendon remodeling
And tendon healing
In this podcast we look at each of these important Tennis Elbow exercise goals in detail. And for the article please visit:
There’s a lot of talk about the idea of using ‘Eccentric Exercise’ in Tennis Elbow rehab – But can one type of muscle contraction be that much more effective in your tendon healing?
Or is the eccentric approach (and the “FlexBar” rubber bar device often used to perform it) just another exercise fad?
(An ‘Eccentric’ contraction is the controlled lengthening of a muscle against resistance – Vs. the ‘Concentric’ contraction, where the muscle shortens.)
Based on several medical studies, there is evidence to back up the idea that Eccentric muscle contractions may (in some cases) be superior to concentric ones when it comes to tendon rehab.
A lot of the buzz around this idea seems to revolve around a single study – A small, but apparently successful study of Tennis Elbow sufferers…
When it comes to Tennis Elbow treatment advice, you almost always hear how important it is to “Rest it as much as possible while it heals!”
But, unfortunately, the idea that healing will “just happen” while you’re resting, hoping and waiting is a major misconception when it comes to tendon injuries.
Learn why “You should rest it!” is not very useful advice when treating tendon problems like Tennis Elbow (especially if it’s Tendinosis, which it often is)…
Hopefully, before you waste several months resting only to find the pain just as bad when you resume your activities – and realize you’re no better off!
Corticosteroid Injections: Powerful Medicine - But At What cost?
In the treatment of Tennis Elbow, the Cortisone shot is the go-to quick fix, often instantly erasing pain, almost like magic – But at what cost?
Do Corticosteroid injections offer any tangible, lasting benefits to the healing process of your Tennis Elbow?
Or is Cortisone a damaging mistake – little more than a deceptive mirage lulling you into a false sense of well being – until the illusion dissolves with your next relapse?
Here are the key points you need to know if you’re considering getting an injection or if you’ve already had one or more:
Cortisone shots are NOT an effective treatment for Tennis Elbow – They certainly don’t help your tendons heal (they only mask your symptoms),
Not only are they ineffective they can have the opposite effect; actually damaging your tendons – delaying your recovery by months or even years, (among other serious risks),
Medical researchers have known about the damaging effects of Corticosteriods for decades – yet despite this fact, Doctors continue to give these damaging shots – often without informing you of the full risk involved.
For the full story, listen to the podcast and read the full article at Tennis Elbow Classroom:
Is "Selfie Elbow" Really a New Medical Condition? - A New Tech Injury?
If your arm or elbow is starting to hurt from taking too many selfies, you may have the latest trendy Tech Injury, many are starting to call "Selfie Elbow."
(Selfie Elbow is pain in the elbow caused by holding ones arm fully extended and putting one's wrist in an awkward position to snap pictures of oneself over and over – AKA taking “selfie” pics.)
This video (taking a more serious look than most) still applies, though, whether you're starting to feel pain in your elbow, wrist or fingers – And whether it's related to typing, texting OR selfie taking using your computer, tablet OR smartphone.
Because it appears that Selfie Elbow is just another, newer form of Tennis Elbow or Golfer's Elbow. (Lateral Epicondylitis or Medial Epicondylitis, or better yet, Epicondylosis or Epicondylopathy)
The same principles apply to this “new” Overuse Injury as with other Repetitive Strain Injuries.
The story that sparked a viral media buzz storm on this topic this summer was broken by Elle on June 30th, 2016.
It focused on Hoda Kotb, (a journalist and co-anchor of NBC's Today Show) who was complaining of elbow pain to her Doctor, (and perhaps on the show) who asked her if she was playing a lot of tennis or ping pong.
She said that she didn't play those games but had been taking a lot of selfie pics!
What is Selfie Elbow? How do you get this quirky injury - And how should you go about treating it?
Is your elbow burning or does it feel like it's going to "get stuck" or fall off from taking so many selfies? (Or just texting on your phone or using your iPad?) You may have an increasingly-common Repetitive Strain Injury, many are starting to call "Selfie Elbow"...
"Supports" Don't Necessarily Support Tendon Healing
Although it may be recommended by your Doctor, there are several key reasons why a support, brace or splint may NOT be a sensible treatment for your Tennis Elbow after all.
Unless pain relief in the short term is a higher priority for you than healing and recovery in the long term.
This is an important question we often neglect to consider in the rush of doing something to ease the pain: Will it actually help our injury heal? - Or is it just going to help it feel better temporarily?
Yes, like so much of the "common wisdom" around Tennis and Golfer's Elbow - it's counter-intuitive!
Here in this podcast and in the comprehensive article with video linked below:
Why Immobilization Doesn’t Help Tennis Elbow Heal
How Braces Can Lead To Scar Tissue
Doesn't Tennis Elbow Need Rest To Heal?
Exceptions When You Might Wear A Support
The "Counterforce" Brace: Best Support For Tennis And Golf
Should you use ice, "Cryotherapy" or the RICE Protocol to treat your Tennis Elbow or Golfer's Elbow?
Actually, no – Despite what many experts and authorities claim – Learn why icing does NOT help your tendon injury heal and how this treatment can actually slow your recovery instead of aiding it.
