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.
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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:
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…
The exercises you need for Tennis Elbow rehab are easy enough to learn – The hard part is knowing when to do them.
When done at the right time, exercises should help your recovery – But, done at the wrong time, they can make your injury worse, unfortunately!
Is the right approach to:
For more, check out the full article with video on:
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:
For the full story, listen to the podcast and read the full article at Tennis Elbow Classroom:
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:
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.