andre, I am a tennis pro.i had severe tennis elbow. I couldn't wash my hair or brush my teeth without pain.I started the glove Oct 21,2011. It took a good 3 months to my tennis elbow to about 90% healed.Follow URehab's instructions and you will get more proficient. Twice a day AM and PM 12 hours apart 6 days a week..do both hands for variation and balance. IT WILL WORK
hi sir I was wondering if you could help me. I was diagnosed with tennis elbow 3 years ago and only recently have I bought the flextend glove. I'm only on week 5 and do see a bit of improvement, but I feel like I should be recovering a bit more. will it take longer for me to recover since I've had the condition for so long? I was thinking that was it or maybe it is radial tunnel syndrome. I greatly appreciate what you do and thanks for the videos!
You are correct, the longer you've had a condition, the longer it takes to fully recover from it. Make sure you are fatiguing adequately, which is total fatigue by the 20th repetition. If you are not fully fatigued and are just stopping because you hit number 20, then you need to do one of several things:
1. Tighten the tubing
2. Reduce rest time between sets
3. Make sure you are getting full splaying of the fingers.
4. Make sure that your wrist is moving through the exercise from full flexion (not forced, but natural) to extension. Just changing this one aspect will increase your level of fatigue; as I see people that just open and close their hand when they start feeling tired.
5. Add a second band so that you have one in the top level of rings and one in the bottom.
Try 1-3 first as that usually takes care of the problem. And just stick with it so you rehabilitate iyour condition n a nice controlled fashion. This will ensure a long-term stability in your wrist and elbow. Keep it up and follow the program as outlined!
If, you are a musician , warm up with FLEXTEND doing 3-sets Palm-Up and when finished playing coool down by performing the same number of sets. Note: This is in addition to the normal routine sets of the program.
this is dominating my life and has done since early 2008, i am about to start a teaching course which will involve a fair amount of computer work and the injury makes me nervous about this as i could not imagine having to sacrifice my weight training to lessen the frequency of the pain. i also feel like slightly less of a man for having to be so cautious with my arms. any advice would be grately appreciated. thankyou
i stretch morning and night with light massage and do similar forearm exercises with dumbbells. will my arms ever get fully better and should i be exercising my forearms as in the video on a daily basis for full swifter recovery
If you are performing reverse wrist curls for tennis elbow, you are making the condition worse, as you are "gripping", thus shortening the already tight, restrictive flexor tendons, while simultaneously shortening / contracting the extensor group, thus subjecting the injured area(s) to even more stress and damage. All extension motions for tennis elbow need to be pure, isolated motions with no barriers in the motion. In this case, the flexors are fighting the extensors.
When addressing a muscle imbalance of any specific joint, it is always recommended that when one muscle group is stretched and lengthened (agonist), that the opposing muscle group (antagonist) be exercised and strengthened. This helps maintain the length of the muscle created through stretching as well as minimizes muscle spasm or “rebounding”.
a year and a bit ago i resumed to a moderate weightlifting programme (monday push,tue legs, thursday pull) the condition seems to be getting slightly better due to strengthening,but everyday activities such as drawing and using the computer even for a short time seem to irritate it a lot.
i have had elbow pain since lifting with my ego a lot in 2007-2008 i took 2 years of rest in which i received accupuncture,massage and cortisone injection. i also had an mri that showed nothing (i thought i had tendonosis)
Hi There, been progressing with the Flextend Rehab. On some bad days I was concerned to use the glove but found that as long as I made sure to get and keep elbow in stable position, amazingly the exercises didn't hurt at all. This actually led me to wonder if it was doing anything. I'm writing to ask if you would please compare this system to Eccentric exercises namely the Flexbar. Or actually lowering dumbbell into flexion also achieves this end. This seems almost the opposite of the Flextend.
PM me as I'm a little confused regarding your use of Flextend. The flexbar does two things that you don't want to do when treating Tennis Elbow. The first is gripping / finger flexion and the second is performing wrist extension while gripping. Gripping causes the activation of the finger and wrist flexors which puts the extensors under a tensile strain, then asking the extensors to contract and counter the contracted flexors. This strains the areas of injury tremendously.
Ice post use of Flextend would only be recommended if there was some form of residual inflammation or swelling, otherwise there would be no need for it. If you do ice the affected area, make sure it is in a "stretched" or elongated position so that no range-of-motion (ROM) is lost during the icing.
Hi I just ordered my Flextend. Have Tennis Ebow that started during Massage School. This Epicondylitis seems more positioned over the Supinator; everyday tasks are not as compromised. Tightening a belt and other supination against resistance seem to be the most aggravating. Does the Tennis Elbow program cover both types of Tennis Elbow that you mention. Is there anything is particular I should do to address the more supinator area based Tennis Elbow? Should I not do extensor/supinator stretches?
Hi again, just wanted to say that I have been following this program for nearly 2 weeks now and all the pain from my elbow is gone already!! I'll keep going with the program as long as I am training now to keep it away! I'm so surprised the pain is gone already though, you're a miracle worker, thanks again!!
Hi again, thanks for the reply! My glove turned up in the mail today, can't wait to kick tennis elbow's butt!! It's really good of you to dedicate so much time to helping people with these problems for free on the net, thanks so much!!!
Hi, are there any exercises you can do without the glove?? I was thinking a rubber band or 2 around the fingers and thumb then opening the hand against the resistance.. Otherwise where can I get the glove??
The results just are not the same, especially if you are addressing carpal tunnel syndrome. I explain it in a YouTube video called: “Carpal Tunnel Syndrome Exercises - Flextend / Restore vs. Rubber Bands”.
Just do an online search for Flextend - Restore Orthotic Glove and you should be able to find it. Good Luck!
Thanks for the quick reply. Apologies for the interminable questions: in 12 years of weightlifting this is the first injury I've had so it's hit me a bit; very frustrating. GP simply said it is not chronic & will go away within a year; physiotherapist said much the same thing. Not very helpful.
I'll ease back a lot with the training. Will let you know how things go. Despite the odd relapse, I feel I'm heading in the right direction.
You are! Keep me posted, and just follow the Tennis Elbow program in the sequence I listed in the video, as it is the best way to eliminate the injury.
Yes, that's the straps I use. Whilst they alleviate a great deal of stress, when deadlifting 500lbs+, as I am, the stretch on the extensors is significant regardless. I probably guilty of 1) Trying to work through the pain 2) Not doing enough stretching/exercising--I'll increase now to 3 sessions a day, and 3) expecting relief within too short a time. I train on a 1 day on, 4 days off schedule. Again, definite lessening of pain although errors have undoubtedly delayed healing process.
Yes, you are right, that is a lot of tension that is being placed on the extensor group! Just keep me posted as to your progress over the next couple of weeks. Remember to stretch the flexors first, then exercise the extensors immediately afterwards.
Did my workout yesterday & I've had a good day today. Almost pain free. Pleasantly surprised.
Strange, I deadlift 435lbs for reps but struggled to do reverse wrist curls with empty olympic bar. Maybe symptomatic of an imbalance. Hopefully, extensor training will keep me tennis elbow 'free' in the future. Cleans especially were agony.
Again, thanks for taking the time to answer my questions. 3 months of tendonitis alleviated by 10 days days of stretches. (GP said rest & it'll be gone in a year!)
Finger and wrist extensors are weak in so many people, resulting in serious imbalances that lead to a number of upper extremity disorders. Keep up the stretches and strengthen the extensors! (Extensor training without gripping is the key though.)
Yes, I did reverse wrist curls with wrist straps (trying not to grip) on my deadlift day. Following day felt great; almost no pain. Relief was temporary, however, as the pain reappeared the 2nd day--albeit the stretches are helping and diminishing the discomfort.
I wonder, do you think fatgripz's claims are feasible as regards alleviation of tendonitis? I have a pair and I'm considering trying them again after I'm okay. These mimic thick bar training and supposedly spare the ligaments/joints.
You need to do "PURE" finger and wrist extension in order to eliminate Tennis Elbow. Gripping while holding onto a dumbbell, barbell, etc. actually strains the musculotendionous and tenoperiosteal junctions of the extensors and inflames those weak areas, which are the source of pain. Gripping, contracts the flexors, which "lengthens" the pulls on the microtears in the tissues; and as you extend the wrists, the extensors fight the contracted flexors. It doesn't work.
Increasing the size of the bar can certainly help reduce the strain on the injured area(s), but you still need to get rid of the problem by strengthening the finger and wrist extensors and supinators by performing pure finger and wrist extension / supination exercises. Also, as stated in the video, you must immediately follow-up the stretches with exercises that strengthen the antagonist muscles. (The muscles opposite of the ones you are stretching.)
Again, thanks for taking the time to answer. I've been training with wrist straps totally. Not ideal, but I have these very tight and only my fingers are wrapped round the bar; the thumb's not employed. The stretches & exercises have helped & the only exercises I can't to do now are cleans & exercises with a pronated grip (I've now eliminated this from my w/o). 60% of the pain's gone in the 2 weeks since I began. Frustrating, but after 2-3 months of unrelieved pain ... slowly getting there.
I want to be sure we are discussing the same kind of straps. They wrap around the wrist once and then cinch down around the bar so that all of the weight is on the wrists in order to reduce the amount of gripping. If the injury keeps getting stressed, it's like picking a scab off a wound over and over, never allowing it to heal. Cleans would be a killer if you have TE, and can be the cause of injury. Pure extension strengthening is the other half of the key to recovery.
Many thanks for that. I do know that I 'flare' the elbows out when doing dips. I'll experiment and see if wider or narrower would help. The rehab is working very well. I use bands instead of a glove but after 3 days there's a marked improvement--and this after 3 months of tendinitis. A very unusual protocol as most physios emphasise the stretching of the extensors, something you advise not to do at the beginning. Again, thanks for the video and taking the time to answer.
Keep your arms/elbows close to your ribs and do not dip past 90-degrees as it puts way too much stress on the elbow joints when firing out of the hole. Keep your wrists straight and in-line with the forearms and do not allow the wrists to hyperextend when doing dips. A lot of therapists don't understand muscles / mechanics; it's too bad, but hopefully when seeing the results of those performing these routines, they'll get it. Good luck and I'm glad you are doing better!
Usually it's advised to keep the elbows close to stress the triceps & flared to stress the pecs. My upper arms were c. 180 degrees (if looking down from above). I've now narrowed the width of dip station. I've also incorporated rev. wrist curls, letting chins/sumos work my flexors. Big improvement in last 5 days. Thanks again. Your video's plus was how it contradicted many on Youtube which stretch the extensors--something you criticised and which I did for 2 weeks with no alleviation of pain.
I'm glad it is helping and appreciate your feedback. Also note that when you lean your torso forward during dips that the pecs are stimulated most and when the torso is straight up and down, that stress to the triceps is increased. (Aside from the narrow vs. wide grip that you stated that is also.) So, you can still hit your pecs doing dips with a narrow grip by dropping your head into flexion and leaning the torso forward.
Yes, I try to do dips that way to stress the pecs. I think it may have been dips & pullups (pronated grip) that caused the problem initially. I'm still trying to work out the cause but, certainly, the extensors never received direct stimulation and my only forearm exercise was a barbell hold with 305kg. It may have been the imbalance in my routine as pullups were my only flexor exercise. Physios have only said, rest, ice and paracetamol so the alleviation so far has been a godsend.
You've certainly got the understanding of what is going on now, as the pronated pull-ups certainly cause strain to the same inner area of the elbow joint as wide-grip dips, push-ups, etc. Nowadays I only do pull-ups in the palm-up, medium grip position due to the amount of strain on the elbow.
Today's the first day where I could push myself on chins. Excellent! Usual cause of tendonitis is said to be over-use; my problem was under-use by only working the antagonists--the flexors--& omitting the extensors. Thanks for the info re chins and the pronated grip too. I doubt I'm missing out on pronated pulls. I'm performing stretches & exercises every day (hope that's correct?) with fewer sets the day after working out. Hope to have eliminated pain within a week. Many thanks once again.
Hi, I'm using your routine to recover from tennis elbow and don't want it to reoccur. Could you spare the time to answer a quick question.
I do a lot of weightlifting. I perform normal compound exercises, e.g., deadlifts, chins, dips etc. but the only direct exercise I do for forearms is a barbell hold. Would you recommend instead a regimen that gives parity to both sides of the forearm, e.g., reverse wrist curls followed by wrist curls?
Put most of your focus on developing the extensors / supinator, as the flexors get a lot of direct stimulation already due to their high level of use when performing chin-ups, gripping the bar for dead-lifts, etc. This will ensure equal development and less chance of re-injury. Also be sure that in moves like bench, dips, etc. that you are aware of your hand / elbow motion so that you are not putting too much load on the medial elbow.
URehab, I've been having Tennis Elbow for months, I remember I rested 2 months (when it got really worse) with no physical activity. The pain went away but some still persisted and didn't go away with more rest. I impatiently returned back to the gym and the pain left relieved a little bit more, but sometimes it comes back at work and it's really annoying. Stretches help, but do you know more things I can do to make this pain go away sooner?
Stretches are helpful, but only certain stretches, as most people are performing the opposite stretch that they should be, thus causing more irritation and inflammation to the involved muscles. Stretching flexors/pronator and Strengthening the supinator/extensors is critical to recovery from Tennis Elbow. Reduce gripping in the gym by using wrist straps (pulling) and monkey grip (pushing) until the injury is corrected. For biceps, use machine with no gripping. Keep me posted.
@URehab thanks, I'm using the wrist supports, but you know what, I'm getting another pain in the inner side of my elbow and the inner bicep, I guess I caught a golfer's elbow, just when the tennis elbow was starting to relieve almost completely. And it's not really pain, it's like weakness or tightness. I can't scape from one.
Light stretches to the wrist flexors / pronators and strengthening exercises to the wrist extensors / supinator can address both conditions simultaneously. Your grip-strength will also increase significantly. Understand that I wasn't describing wrist supports, but "wrist straps" which go around your wrist and then wrap around the weight to be lifted, taking the stress of the hands / forearms, as they take most of the weight load so pulling motions can be performed without pain.
@URehab oh yeah, i got the same doubt, ''would it be the same wrist supports or wrist straps?''But now I get your answer. What strengthening exercises I can do?
i got tennis elbow and rested it for about ten days now... i am very careful with it at work... and now the pain is almost gone... it still lingers how ever when my arm is straight and i rotate my palm toward the ceiling.. my question is.... should i start these exersises and stretches now or only after the pain is 100 percent gone... i am terrified of this becoming a chronich injury and want to get back in the gym... im a wieght lifter... please any advice would help.....
@AlphaShark8138 I STRONGLY recommend you to wait until the tears are completely healed and you feel no pain. Don't let that shit become chronic man, rest until it heals, if not, it's gonna be your worst nightmare, trust me, I rested for two whole months, and yes they pain decreased, but there was still some pain that didn't go away even with more rest. Then I started in the gym and workout relieved some more. But it's still coming back at work. My advice is: rest, do some stretches, ice or heat.
Once an injury occurs, atrophy begins, and the injured muscle never returns to its pre-injury strength unless it is specifically isolated and re-strengthened. This is why those that have sprained their ankle once tend to do it over and over, as the weak, damaged muscles were never addressed. Yes, rest can help, but only for a couple of weeks or the muscles atrophy even more, thus causing further long-term issues. The key is to perform the correct stretches and exercises.
@URehab so what exercises and stretches I can do to re-strengthen my elbow? This video shows stretches, but which exercises are the best to give your elbow back again.
These exercises involve pure extension, which is less stressful to the area of injury compared to gripping with extension. Try the exercises lightly using your opposing hand as the resistance and see if it hurts. My main criteria are that a client should not feel pain WHILE MOVING through the motion. If they do feel some pain, than they are to only move through the range-of-motion that is pain-free. Over time, the range will increase. Post exercise muscle soreness is fine.
@URehab ya one more question for ya... where can i buy that glove thing you are using... i have been doing the stretches and have been doing other PT excerscises i have found on the net but... they usually are targeting only one plain of motion... i am feeling so much better almost 100 % but i wanna get the glove.. like tommorow... I dont wanna buy it online and wait for it to ship...is thier a particular kind of store i can go to to buy this glove...
I've had tennis elbow in my left arm from playing ice hockey for the past couple of months and it was getting progressively more painful. Have gotten tennis elbow in past from playing squash, but never from hockey before.
Have been doing the stretching and exercises (without the glove) about 3-4 times daily for the past couple of weeks, and my tennis elbow is slowly but surely healing, even though I have not stopped playing hockey.
Great, glad to hear that the stretches and exercises are working for you! Be sure to keep up the exercises even after the pain has subsided, as they can help prevent re-injury as well.
I just received my flex tend glove. Couple of quick questions.
Is it preferred to use the arm band or should it be left off?
What about the band on the back side of the hand? Should these be pretty loose just starting out?
I'm going to follow the tennis elbow program but feel I may have the radial tunnel syndrome you mention in a previous vid, along with some soreness on the backside of the elbow (I'm a competitive bowler).
PM me about how to use Flextend. If you have numbness on the backs of the thumb, index and middle fingers, it coincides with Radial Tunnel Syndrome. If there is just pain on the top of the forearm, then it coincides with Tennis Elbow, as Tennis Elbow is not a nerve impingement syndrome thus there wouldn't be any numbness, tingling , etc., in the fingers.
I was getting back in the gym after some time. I was getting stronger and lifting heavier, then I felt this sharp pain when I was doing hammer curls. It's been over 2 months with moderate pain in the elbow. When is it safe to lift again? And will lifting straps help? Thanks again....the stretches seem to be working
Tennis Elbow can certainly linger. Make sure that you perform both the stretches and exercises shown in the video. One you have been following the routine for at least 4-6 weeks, and your symptom level has decreased, you can start performing regular, hammer or reverse grip curls again...just be sure you continue through with the 12-Week Tennis Elbow program. Also, you should still be able to train; just perform other exercises in the gym that do not aggravate it.
I caught this tennis elbow after agressive rowing in the gym. Been 3 1/2 months now n after all the streches it's only down by 50%, I think. Boy this thing takes a long time to heal.
BEST STRETCHING EXERCISE EVER!!!! Yesterday when I posted a comment here I could barely stretch my arm out and lift my hand up without mad pain and today its about 85% better!!! no joke. and the exercises witch the resistance glove can also be done without it. but i would recommend to do it a few days later when the pain has decreased a bit to avoid too much agitation.
I'm glad the stretches helped! Yes, it is possible to "somewhat" mimic Flextend, but it's just not the same. I used to mimic the exercises too, but it is too difficult to get equal tension on all the fingers, place resistance on specific joint levels or involve the fingers / wrist through their complete range-of-motion (ROM). Also, exercises should be performed immediately after the stretches (without pain) in order to maintain the length of the muscle that was stretched.
serious question: Is there anyone who had tennis elbow for more then one year? I have now tennis elbow on my left arm but my experience is that it goes away after about 8-10 months whether I rest it or not and I already had it twice (once tennis elbow and once golfers elbow on the right arm)
hit me up with your recovery periods!!
Whatever you do DONT take CORTISONE shots!!! it made my right arm about 15-20% weaker then the left and it didnt help sh**!
I'm sure you'll hear from others suffering from Tennis Elbow for more than a year as I’ve dealt with people suffering from this condition for 3-5 years. Take a look at my Tennis Elbow video here on YouTube as there is no reason anyone has to deal with this type of injury for that amount of time.
It depends upon the reason for the tendonitis, as symptoms that mimic Golfer's Elbow can be caused by two different reasons. The first is the compression of the structures on the inside of the elbow because the flexor muscles are tight and the other reason is because the tissues on the inside of the elbow are weak and injured. Contact me privately and we'll discuss it further.
I went to the Dr, and was diagnosed with Radial Tunnel Syndrome.
I bought the extend glove. Can you tell me which program is better suitable for this condition (decompress the radial nerve)? I don't wanna do the wrong ones.
and maybe I got my doctorate in geology...so if you want my advice, I'd say get some gravel made from granite, crushed down to maybe 1-inch pieces and tape a few to each side of your wrist, then wait a few hours, see what happens. If that doesn't work, try rubbing it with some kind of quartz. But whatever you do, don't ask a medical doctor or a physical therapist to actually look at your wrist and give you INTELLIGENT advice based on what they see for themselves.
andre, I am a tennis pro.i had severe tennis elbow. I couldn't wash my hair or brush my teeth without pain.I started the glove Oct 21,2011. It took a good 3 months to my tennis elbow to about 90% healed.Follow URehab's instructions and you will get more proficient. Twice a day AM and PM 12 hours apart 6 days a week..do both hands for variation and balance. IT WILL WORK
32comeback 1 month ago
hi sir I was wondering if you could help me. I was diagnosed with tennis elbow 3 years ago and only recently have I bought the flextend glove. I'm only on week 5 and do see a bit of improvement, but I feel like I should be recovering a bit more. will it take longer for me to recover since I've had the condition for so long? I was thinking that was it or maybe it is radial tunnel syndrome. I greatly appreciate what you do and thanks for the videos!
andrewarana 1 month ago
@andrewarana
PART-I
You are correct, the longer you've had a condition, the longer it takes to fully recover from it. Make sure you are fatiguing adequately, which is total fatigue by the 20th repetition. If you are not fully fatigued and are just stopping because you hit number 20, then you need to do one of several things:
1. Tighten the tubing
2. Reduce rest time between sets
3. Make sure you are getting full splaying of the fingers.
URehab 1 month ago
@andrewarana
PART-II
4. Make sure that your wrist is moving through the exercise from full flexion (not forced, but natural) to extension. Just changing this one aspect will increase your level of fatigue; as I see people that just open and close their hand when they start feeling tired.
5. Add a second band so that you have one in the top level of rings and one in the bottom.
URehab 1 month ago
@andrewarana
PART-III
Try 1-3 first as that usually takes care of the problem. And just stick with it so you rehabilitate iyour condition n a nice controlled fashion. This will ensure a long-term stability in your wrist and elbow. Keep it up and follow the program as outlined!
If, you are a musician , warm up with FLEXTEND doing 3-sets Palm-Up and when finished playing coool down by performing the same number of sets. Note: This is in addition to the normal routine sets of the program.
URehab 1 month ago
@URehab thankyou so much for getting back to me much appreciated, i will take into account what u have said.
MrTendonosis 2 months ago
this is dominating my life and has done since early 2008, i am about to start a teaching course which will involve a fair amount of computer work and the injury makes me nervous about this as i could not imagine having to sacrifice my weight training to lessen the frequency of the pain. i also feel like slightly less of a man for having to be so cautious with my arms. any advice would be grately appreciated. thankyou
MrTendonosis 3 months ago
i stretch morning and night with light massage and do similar forearm exercises with dumbbells. will my arms ever get fully better and should i be exercising my forearms as in the video on a daily basis for full swifter recovery
MrTendonosis 3 months ago
@MrTendonosis
If you are performing reverse wrist curls for tennis elbow, you are making the condition worse, as you are "gripping", thus shortening the already tight, restrictive flexor tendons, while simultaneously shortening / contracting the extensor group, thus subjecting the injured area(s) to even more stress and damage. All extension motions for tennis elbow need to be pure, isolated motions with no barriers in the motion. In this case, the flexors are fighting the extensors.
URehab 3 months ago
@MrTendonosis
When addressing a muscle imbalance of any specific joint, it is always recommended that when one muscle group is stretched and lengthened (agonist), that the opposing muscle group (antagonist) be exercised and strengthened. This helps maintain the length of the muscle created through stretching as well as minimizes muscle spasm or “rebounding”.
URehab 3 months ago
a year and a bit ago i resumed to a moderate weightlifting programme (monday push,tue legs, thursday pull) the condition seems to be getting slightly better due to strengthening,but everyday activities such as drawing and using the computer even for a short time seem to irritate it a lot.
MrTendonosis 3 months ago
i have had elbow pain since lifting with my ego a lot in 2007-2008 i took 2 years of rest in which i received accupuncture,massage and cortisone injection. i also had an mri that showed nothing (i thought i had tendonosis)
MrTendonosis 3 months ago
Hi There, been progressing with the Flextend Rehab. On some bad days I was concerned to use the glove but found that as long as I made sure to get and keep elbow in stable position, amazingly the exercises didn't hurt at all. This actually led me to wonder if it was doing anything. I'm writing to ask if you would please compare this system to Eccentric exercises namely the Flexbar. Or actually lowering dumbbell into flexion also achieves this end. This seems almost the opposite of the Flextend.
devonplumley 5 months ago
@devonplumley
PM me as I'm a little confused regarding your use of Flextend. The flexbar does two things that you don't want to do when treating Tennis Elbow. The first is gripping / finger flexion and the second is performing wrist extension while gripping. Gripping causes the activation of the finger and wrist flexors which puts the extensors under a tensile strain, then asking the extensors to contract and counter the contracted flexors. This strains the areas of injury tremendously.
URehab 5 months ago
@devonplumley
what type of glove are you using?is it home made?
hurley719 5 months ago
@hurley719
It is called the FLEXTEND Orthotic Glove. Do a search on Google and you can purchase it from online dealers or directly from the mfg. at flextend.om
URehab 5 months ago
I'm wondering if there is any benefit from using ICE after Flextend sessions? Thanks...
If a muscle has choric adhesions or tightness wouldn't ice maybe make that worse?
devonplumley 6 months ago
@devonplumley
Ice post use of Flextend would only be recommended if there was some form of residual inflammation or swelling, otherwise there would be no need for it. If you do ice the affected area, make sure it is in a "stretched" or elongated position so that no range-of-motion (ROM) is lost during the icing.
URehab 6 months ago
Hi I just ordered my Flextend. Have Tennis Ebow that started during Massage School. This Epicondylitis seems more positioned over the Supinator; everyday tasks are not as compromised. Tightening a belt and other supination against resistance seem to be the most aggravating. Does the Tennis Elbow program cover both types of Tennis Elbow that you mention. Is there anything is particular I should do to address the more supinator area based Tennis Elbow? Should I not do extensor/supinator stretches?
devonplumley 6 months ago
@devonplumley
Thank you for your question. No, just follow the Tennis Elbow exercise program and you should experience relief. Good luck!
URehab 6 months ago
Hi again, just wanted to say that I have been following this program for nearly 2 weeks now and all the pain from my elbow is gone already!! I'll keep going with the program as long as I am training now to keep it away! I'm so surprised the pain is gone already though, you're a miracle worker, thanks again!!
stevetube78 7 months ago
@stevetube78
Great, I'm glad you are feeling relief! Be sure to keep up with the program to make sure you get rid of it completely!
URehab 7 months ago
No problem I am glad to help, and good luck with your program!
URehab 7 months ago
Hi again, thanks for the reply! My glove turned up in the mail today, can't wait to kick tennis elbow's butt!! It's really good of you to dedicate so much time to helping people with these problems for free on the net, thanks so much!!!
stevetube78 7 months ago
Hi, are there any exercises you can do without the glove?? I was thinking a rubber band or 2 around the fingers and thumb then opening the hand against the resistance.. Otherwise where can I get the glove??
stevetube78 8 months ago
@stevetube78
The results just are not the same, especially if you are addressing carpal tunnel syndrome. I explain it in a YouTube video called: “Carpal Tunnel Syndrome Exercises - Flextend / Restore vs. Rubber Bands”.
Just do an online search for Flextend - Restore Orthotic Glove and you should be able to find it. Good Luck!
URehab 8 months ago
Thanks for the quick reply. Apologies for the interminable questions: in 12 years of weightlifting this is the first injury I've had so it's hit me a bit; very frustrating. GP simply said it is not chronic & will go away within a year; physiotherapist said much the same thing. Not very helpful.
I'll ease back a lot with the training. Will let you know how things go. Despite the odd relapse, I feel I'm heading in the right direction.
raywilliam89 9 months ago
@raywilliam89
You are! Keep me posted, and just follow the Tennis Elbow program in the sequence I listed in the video, as it is the best way to eliminate the injury.
URehab 9 months ago
Yes, that's the straps I use. Whilst they alleviate a great deal of stress, when deadlifting 500lbs+, as I am, the stretch on the extensors is significant regardless. I probably guilty of 1) Trying to work through the pain 2) Not doing enough stretching/exercising--I'll increase now to 3 sessions a day, and 3) expecting relief within too short a time. I train on a 1 day on, 4 days off schedule. Again, definite lessening of pain although errors have undoubtedly delayed healing process.
raywilliam89 9 months ago
@raywilliam89
Yes, you are right, that is a lot of tension that is being placed on the extensor group! Just keep me posted as to your progress over the next couple of weeks. Remember to stretch the flexors first, then exercise the extensors immediately afterwards.
URehab 9 months ago
Did my workout yesterday & I've had a good day today. Almost pain free. Pleasantly surprised.
Strange, I deadlift 435lbs for reps but struggled to do reverse wrist curls with empty olympic bar. Maybe symptomatic of an imbalance. Hopefully, extensor training will keep me tennis elbow 'free' in the future. Cleans especially were agony.
Again, thanks for taking the time to answer my questions. 3 months of tendonitis alleviated by 10 days days of stretches. (GP said rest & it'll be gone in a year!)
raywilliam89 9 months ago
@raywilliam89
Finger and wrist extensors are weak in so many people, resulting in serious imbalances that lead to a number of upper extremity disorders. Keep up the stretches and strengthen the extensors! (Extensor training without gripping is the key though.)
URehab 9 months ago
Yes, I did reverse wrist curls with wrist straps (trying not to grip) on my deadlift day. Following day felt great; almost no pain. Relief was temporary, however, as the pain reappeared the 2nd day--albeit the stretches are helping and diminishing the discomfort.
I wonder, do you think fatgripz's claims are feasible as regards alleviation of tendonitis? I have a pair and I'm considering trying them again after I'm okay. These mimic thick bar training and supposedly spare the ligaments/joints.
raywilliam89 9 months ago
@raywilliam89
You need to do "PURE" finger and wrist extension in order to eliminate Tennis Elbow. Gripping while holding onto a dumbbell, barbell, etc. actually strains the musculotendionous and tenoperiosteal junctions of the extensors and inflames those weak areas, which are the source of pain. Gripping, contracts the flexors, which "lengthens" the pulls on the microtears in the tissues; and as you extend the wrists, the extensors fight the contracted flexors. It doesn't work.
URehab 9 months ago
@raywilliam89
Increasing the size of the bar can certainly help reduce the strain on the injured area(s), but you still need to get rid of the problem by strengthening the finger and wrist extensors and supinators by performing pure finger and wrist extension / supination exercises. Also, as stated in the video, you must immediately follow-up the stretches with exercises that strengthen the antagonist muscles. (The muscles opposite of the ones you are stretching.)
URehab 9 months ago
Again, thanks for taking the time to answer. I've been training with wrist straps totally. Not ideal, but I have these very tight and only my fingers are wrapped round the bar; the thumb's not employed. The stretches & exercises have helped & the only exercises I can't to do now are cleans & exercises with a pronated grip (I've now eliminated this from my w/o). 60% of the pain's gone in the 2 weeks since I began. Frustrating, but after 2-3 months of unrelieved pain ... slowly getting there.
raywilliam89 9 months ago
@raywilliam89
I want to be sure we are discussing the same kind of straps. They wrap around the wrist once and then cinch down around the bar so that all of the weight is on the wrists in order to reduce the amount of gripping. If the injury keeps getting stressed, it's like picking a scab off a wound over and over, never allowing it to heal. Cleans would be a killer if you have TE, and can be the cause of injury. Pure extension strengthening is the other half of the key to recovery.
URehab 9 months ago
Many thanks for that. I do know that I 'flare' the elbows out when doing dips. I'll experiment and see if wider or narrower would help. The rehab is working very well. I use bands instead of a glove but after 3 days there's a marked improvement--and this after 3 months of tendinitis. A very unusual protocol as most physios emphasise the stretching of the extensors, something you advise not to do at the beginning. Again, thanks for the video and taking the time to answer.
raywilliam89 9 months ago
@raywilliam89
Keep your arms/elbows close to your ribs and do not dip past 90-degrees as it puts way too much stress on the elbow joints when firing out of the hole. Keep your wrists straight and in-line with the forearms and do not allow the wrists to hyperextend when doing dips. A lot of therapists don't understand muscles / mechanics; it's too bad, but hopefully when seeing the results of those performing these routines, they'll get it. Good luck and I'm glad you are doing better!
URehab 9 months ago
Usually it's advised to keep the elbows close to stress the triceps & flared to stress the pecs. My upper arms were c. 180 degrees (if looking down from above). I've now narrowed the width of dip station. I've also incorporated rev. wrist curls, letting chins/sumos work my flexors. Big improvement in last 5 days. Thanks again. Your video's plus was how it contradicted many on Youtube which stretch the extensors--something you criticised and which I did for 2 weeks with no alleviation of pain.
raywilliam89 9 months ago
@raywilliam89
I'm glad it is helping and appreciate your feedback. Also note that when you lean your torso forward during dips that the pecs are stimulated most and when the torso is straight up and down, that stress to the triceps is increased. (Aside from the narrow vs. wide grip that you stated that is also.) So, you can still hit your pecs doing dips with a narrow grip by dropping your head into flexion and leaning the torso forward.
URehab 9 months ago
Yes, I try to do dips that way to stress the pecs. I think it may have been dips & pullups (pronated grip) that caused the problem initially. I'm still trying to work out the cause but, certainly, the extensors never received direct stimulation and my only forearm exercise was a barbell hold with 305kg. It may have been the imbalance in my routine as pullups were my only flexor exercise. Physios have only said, rest, ice and paracetamol so the alleviation so far has been a godsend.
raywilliam89 9 months ago
@raywilliam89
You've certainly got the understanding of what is going on now, as the pronated pull-ups certainly cause strain to the same inner area of the elbow joint as wide-grip dips, push-ups, etc. Nowadays I only do pull-ups in the palm-up, medium grip position due to the amount of strain on the elbow.
URehab 9 months ago
Today's the first day where I could push myself on chins. Excellent! Usual cause of tendonitis is said to be over-use; my problem was under-use by only working the antagonists--the flexors--& omitting the extensors. Thanks for the info re chins and the pronated grip too. I doubt I'm missing out on pronated pulls. I'm performing stretches & exercises every day (hope that's correct?) with fewer sets the day after working out. Hope to have eliminated pain within a week. Many thanks once again.
raywilliam89 9 months ago
@raywilliam89
You are welcome and I'm glad I could help - Keep me posted on your progress!
URehab 9 months ago
Hi, I'm using your routine to recover from tennis elbow and don't want it to reoccur. Could you spare the time to answer a quick question.
I do a lot of weightlifting. I perform normal compound exercises, e.g., deadlifts, chins, dips etc. but the only direct exercise I do for forearms is a barbell hold. Would you recommend instead a regimen that gives parity to both sides of the forearm, e.g., reverse wrist curls followed by wrist curls?
Any help will be much appreciated. Thanks.
raywilliam89 10 months ago
@raywilliam89
Put most of your focus on developing the extensors / supinator, as the flexors get a lot of direct stimulation already due to their high level of use when performing chin-ups, gripping the bar for dead-lifts, etc. This will ensure equal development and less chance of re-injury. Also be sure that in moves like bench, dips, etc. that you are aware of your hand / elbow motion so that you are not putting too much load on the medial elbow.
URehab 9 months ago
URehab, I've been having Tennis Elbow for months, I remember I rested 2 months (when it got really worse) with no physical activity. The pain went away but some still persisted and didn't go away with more rest. I impatiently returned back to the gym and the pain left relieved a little bit more, but sometimes it comes back at work and it's really annoying. Stretches help, but do you know more things I can do to make this pain go away sooner?
ElvisFerbeyre 10 months ago
@ElvisFerbeyre
Stretches are helpful, but only certain stretches, as most people are performing the opposite stretch that they should be, thus causing more irritation and inflammation to the involved muscles. Stretching flexors/pronator and Strengthening the supinator/extensors is critical to recovery from Tennis Elbow. Reduce gripping in the gym by using wrist straps (pulling) and monkey grip (pushing) until the injury is corrected. For biceps, use machine with no gripping. Keep me posted.
URehab 10 months ago
@URehab thanks, I'm using the wrist supports, but you know what, I'm getting another pain in the inner side of my elbow and the inner bicep, I guess I caught a golfer's elbow, just when the tennis elbow was starting to relieve almost completely. And it's not really pain, it's like weakness or tightness. I can't scape from one.
ElvisFerbeyre 10 months ago
@ElvisFerbeyre
Light stretches to the wrist flexors / pronators and strengthening exercises to the wrist extensors / supinator can address both conditions simultaneously. Your grip-strength will also increase significantly. Understand that I wasn't describing wrist supports, but "wrist straps" which go around your wrist and then wrap around the weight to be lifted, taking the stress of the hands / forearms, as they take most of the weight load so pulling motions can be performed without pain.
URehab 10 months ago
@URehab oh yeah, i got the same doubt, ''would it be the same wrist supports or wrist straps?''But now I get your answer. What strengthening exercises I can do?
ElvisFerbeyre 10 months ago
i got tennis elbow and rested it for about ten days now... i am very careful with it at work... and now the pain is almost gone... it still lingers how ever when my arm is straight and i rotate my palm toward the ceiling.. my question is.... should i start these exersises and stretches now or only after the pain is 100 percent gone... i am terrified of this becoming a chronich injury and want to get back in the gym... im a wieght lifter... please any advice would help.....
AlphaShark8138 10 months ago
@AlphaShark8138 I STRONGLY recommend you to wait until the tears are completely healed and you feel no pain. Don't let that shit become chronic man, rest until it heals, if not, it's gonna be your worst nightmare, trust me, I rested for two whole months, and yes they pain decreased, but there was still some pain that didn't go away even with more rest. Then I started in the gym and workout relieved some more. But it's still coming back at work. My advice is: rest, do some stretches, ice or heat.
ElvisFerbeyre 10 months ago
@ElvisFerbeyre
Once an injury occurs, atrophy begins, and the injured muscle never returns to its pre-injury strength unless it is specifically isolated and re-strengthened. This is why those that have sprained their ankle once tend to do it over and over, as the weak, damaged muscles were never addressed. Yes, rest can help, but only for a couple of weeks or the muscles atrophy even more, thus causing further long-term issues. The key is to perform the correct stretches and exercises.
URehab 10 months ago
@URehab so what exercises and stretches I can do to re-strengthen my elbow? This video shows stretches, but which exercises are the best to give your elbow back again.
ElvisFerbeyre 10 months ago
@AlphaShark8138
These exercises involve pure extension, which is less stressful to the area of injury compared to gripping with extension. Try the exercises lightly using your opposing hand as the resistance and see if it hurts. My main criteria are that a client should not feel pain WHILE MOVING through the motion. If they do feel some pain, than they are to only move through the range-of-motion that is pain-free. Over time, the range will increase. Post exercise muscle soreness is fine.
URehab 10 months ago
@URehab thanx man that is a very precise response... apreciate the help
AlphaShark8138 10 months ago
@AlphaShark8138
You are very welcome - let me know if I can help further.
URehab 10 months ago
@URehab ya one more question for ya... where can i buy that glove thing you are using... i have been doing the stretches and have been doing other PT excerscises i have found on the net but... they usually are targeting only one plain of motion... i am feeling so much better almost 100 % but i wanna get the glove.. like tommorow... I dont wanna buy it online and wait for it to ship...is thier a particular kind of store i can go to to buy this glove...
AlphaShark8138 10 months ago
I've had tennis elbow in my left arm from playing ice hockey for the past couple of months and it was getting progressively more painful. Have gotten tennis elbow in past from playing squash, but never from hockey before.
Have been doing the stretching and exercises (without the glove) about 3-4 times daily for the past couple of weeks, and my tennis elbow is slowly but surely healing, even though I have not stopped playing hockey.
Brilliant therapy. Thanks for the video.
TheNoknees 1 year ago
@TheNoknees
Great, glad to hear that the stretches and exercises are working for you! Be sure to keep up the exercises even after the pain has subsided, as they can help prevent re-injury as well.
URehab 1 year ago
I just received my flex tend glove. Couple of quick questions.
Is it preferred to use the arm band or should it be left off?
What about the band on the back side of the hand? Should these be pretty loose just starting out?
I'm going to follow the tennis elbow program but feel I may have the radial tunnel syndrome you mention in a previous vid, along with some soreness on the backside of the elbow (I'm a competitive bowler).
Any tips would be greatly appreciated! Thanks!
nolec5 1 year ago
@nolec5
PM me about how to use Flextend. If you have numbness on the backs of the thumb, index and middle fingers, it coincides with Radial Tunnel Syndrome. If there is just pain on the top of the forearm, then it coincides with Tennis Elbow, as Tennis Elbow is not a nerve impingement syndrome thus there wouldn't be any numbness, tingling , etc., in the fingers.
URehab 1 year ago
I was getting back in the gym after some time. I was getting stronger and lifting heavier, then I felt this sharp pain when I was doing hammer curls. It's been over 2 months with moderate pain in the elbow. When is it safe to lift again? And will lifting straps help? Thanks again....the stretches seem to be working
TheGeorgeGuide 1 year ago
@TheGeorgeGuide
Tennis Elbow can certainly linger. Make sure that you perform both the stretches and exercises shown in the video. One you have been following the routine for at least 4-6 weeks, and your symptom level has decreased, you can start performing regular, hammer or reverse grip curls again...just be sure you continue through with the 12-Week Tennis Elbow program. Also, you should still be able to train; just perform other exercises in the gym that do not aggravate it.
URehab 1 year ago
I caught this tennis elbow after agressive rowing in the gym. Been 3 1/2 months now n after all the streches it's only down by 50%, I think. Boy this thing takes a long time to heal.
raficsulejmanovic 1 year ago
@raficsulejmanovic
You cannot just do the stretches. It is a must that the exercises are performed in conjunction with the stretches. Are you doing the exercises?
URehab 1 year ago
BEST STRETCHING EXERCISE EVER!!!! Yesterday when I posted a comment here I could barely stretch my arm out and lift my hand up without mad pain and today its about 85% better!!! no joke. and the exercises witch the resistance glove can also be done without it. but i would recommend to do it a few days later when the pain has decreased a bit to avoid too much agitation.
davidthatis 1 year ago
@davidthatis
I'm glad the stretches helped! Yes, it is possible to "somewhat" mimic Flextend, but it's just not the same. I used to mimic the exercises too, but it is too difficult to get equal tension on all the fingers, place resistance on specific joint levels or involve the fingers / wrist through their complete range-of-motion (ROM). Also, exercises should be performed immediately after the stretches (without pain) in order to maintain the length of the muscle that was stretched.
URehab 1 year ago
serious question: Is there anyone who had tennis elbow for more then one year? I have now tennis elbow on my left arm but my experience is that it goes away after about 8-10 months whether I rest it or not and I already had it twice (once tennis elbow and once golfers elbow on the right arm)
hit me up with your recovery periods!!
Whatever you do DONT take CORTISONE shots!!! it made my right arm about 15-20% weaker then the left and it didnt help sh**!
davidthatis 1 year ago
@davidthatis
I'm sure you'll hear from others suffering from Tennis Elbow for more than a year as I’ve dealt with people suffering from this condition for 3-5 years. Take a look at my Tennis Elbow video here on YouTube as there is no reason anyone has to deal with this type of injury for that amount of time.
URehab 1 year ago
You are welcome. If you need help with the program, let me know by contacting me privately. Thanks and good luck!
URehab 1 year ago
I've had Tennis Elbow for well over 4months now. I hope this will get rid of it. Thanks for the treatment info!
airbendermusic 1 year ago
@airbendermusic
You are welcome, I'm glad I could help!
URehab 1 year ago
Would I do the opposite if I have golfer's tendonitis?
vivalaresistanc 1 year ago
@vivalaresistanc
It depends upon the reason for the tendonitis, as symptoms that mimic Golfer's Elbow can be caused by two different reasons. The first is the compression of the structures on the inside of the elbow because the flexor muscles are tight and the other reason is because the tissues on the inside of the elbow are weak and injured. Contact me privately and we'll discuss it further.
URehab 1 year ago
great,,,i am in rehab for the tennis elbow. i am guitar player..
thanks for your videos..GOD BLESS YOU
LuisSlash 2 years ago
@LuisSlash
Thanks, I hope you continue to get better!
URehab 1 year ago
Thanks !! very informative!
yourhero36 2 years ago
I'm Glad you like the information. Being a drummer, I'm sure you understand quite well the need for strong, healthy hands.
URehab 2 years ago
@yourhero36
Thanks, glad I can help!
URehab 1 year ago
great!Thanks!!
Tigerchoke 2 years ago
Thanks, I appreciate your understanding of biomechanics.
URehab 2 years ago
As usual, excellent work.
[thanks from a sports med doc]
DocVuDu 2 years ago
Hi,
I went to the Dr, and was diagnosed with Radial Tunnel Syndrome.
I bought the extend glove. Can you tell me which program is better suitable for this condition (decompress the radial nerve)? I don't wanna do the wrong ones.
Thank you,
Filipe
lboymusic 1 year ago
@lboymusic
and maybe I got my doctorate in geology...so if you want my advice, I'd say get some gravel made from granite, crushed down to maybe 1-inch pieces and tape a few to each side of your wrist, then wait a few hours, see what happens. If that doesn't work, try rubbing it with some kind of quartz. But whatever you do, don't ask a medical doctor or a physical therapist to actually look at your wrist and give you INTELLIGENT advice based on what they see for themselves.
DocVuDu 1 year ago