Sponsored Content: This video contains paid product placement. Thank you to Simien for sponsoring this video and providing Doctor Jo with a free Tennis Elbow Brace and Armbar to use. If you purchase the products from these links/ads, Doctor Jo will receive a commission.
Click here to purchase a Tennis Elbow Brace, or click here to purchase an Armbar!
Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. It often comes from an overuse injury. This video will show you my top seven treatments for tennis elbow.
The first treatment is wrist flexion and extension active range of motion (AROM). This will help loosen up the muscles and get them warm to stretch.
Then you will go into a wrist extensor stretch. You can do this modified or with a full stretch. The wrist extensors go from the wrist all the way to the lateral elbow.
Next, using a tennis elbow support brace is a great way to take pressure off the epicondyle by putting pressure on the muscle belly.
Now you want to strengthen the muscles. You can do this with a light weight like a soup or vegetable can. Make sure your movements are slow and controlled for wrist flexion and extension.
With an Armbar, you can do all kinds of exercises. This one is an eccentric wrist extension movement.
You can also do stability exercises with the Armbar as well. For these, try to keep your arm and elbow still, and move just at your wrist. It’s sometimes hard to get, but it really works those muscles well.
The last treatment is soft tissue mobilization (STM). This is not a massage, even though that can be helpful. You want to move the tissue around to help break up scar tissue and adhesions.
Related Videos:
You may also like
