How to fix tennis elbow: 1 exercise and 3 tools to speed the healing

0 Posted by - Health & Fitness

170727 UPDATE: During and after the show there were a lot of requests for doing a show on how to treat golfers elbow. I’ve never had it, but the exercises and general ideas apply – just a different twist (literally) to the exercise. You can check out the best exercise to heal golfers elbow here.


The best treatment for tennis elbow is thankfully not hard to do, terribly painful, or expensive. But as in other parts or life, patience and persistence are key.


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WHAT IS TENNIS ELBOW?

  • often dominant arm
  • outside forearm (lateral) inflamed tendons attach to bone bump (epicondyle) = lateral epicondylitis)
  • pain when gripping, lifting, opening a door, shaking a hand, raising your hand or straightening your wrist

WHAT CAUSES TENNIS ELBOW?

  • repetitive gripping
  • tennis, bench dips, pull-ups
  • overuse
  • 40-ish

WHY SHOULD YOU TRUST ME?

WARNING: not a doctor. Or physio. Just a (formerly) broken 40-ish man who’s had to figure out what works for me and wants to share.

  • severe cases of tennis elbow can require surgery. Consult your doctor

RECOMMENDED TOOLS:

  1. Flexbar

  2. Voodoo Floss

  3. Elbow brace

RECOMMENDED EXERCISE & REHAB:

The Tyler Twist for tennis elbow:

Daily Tyler twist: 3 sets of 15 for 6 weeks

Daily Voodoo Floss Elbow-itis wrap:

TIPS TO TREAT, PREVENT AND AVOID TENNIS ELBOW:

  • stick with the program
  • DON’T rub the bone
  • rest
  • prevent flare-ups by sharing the load and not overusing one arm

Reader Recommended:

Thanks to Sean for suggesting Armaid during the live broadcast.

CONCLUSION:

It took me months of nagging pain and doing the wrong things (ice and rubbing my bone!!) to figure out what NOT to do. Patience and persistence were likely the hardest parts for my type-A personality. But thankfully I haven’t had a flare-up for years and hope these tools, exercises and ideas can help you on your path to recovering from your tennis elbow issues.


THANK YOU! + THE NotSo FINE PRINT

I hope you've found this article useful as I hope to make your life easier and more fulfilled.

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