Tennis Elbow Stretches Dr. Allan Mishra Total Tendon.com

[prettymel66]

does this stretching exercise helps to expediate the healing ?

[darylsmitts]

Thank you for the information. I was wondering if it is ok to do these stretches while one is suffering from chronic tendonitis. I am told to stop doing the sport which is causing this but I feel that maybe the stretches could be making it worse. The upward stretch feels relieving while the other hurts the place where I have the tendonitis. I just want to make sure these aren't exercises that are supposed to be done to prevent tendonitis or it's ok to do them while the tendon is inflamed. TY

[DCUPtoejuice]

i think that warming up the muscle with some mild high repetition exercise before stretching is important to allow the muscle to stretch without damage.

[RavEnLooNaTiK75]

Ive had tennis elbow for nearly 2 years and it's been quite severe, originally got this from overtraining on biceps and not eating correctly, even though it's pretty common it had stopped me from doing a lot (including work) i was unfortunate enough to have it in both arms. Anyway i decided to go to the gym, lose weight and take supplements/vitamins(glucosami­ne)etc and it has helped a great deal including this exercise, just keep an eye on your posture and adjust yourself accordingly.

[buckwheat40]

@RavEnLooNaTiK75 I've had tennis elbow for about 6 months, can you help me? I got it from lifting 80 and 90 pound dumbbells.

[BellaChellaaa]

@BillionDollarZombie People with tennis elbow usually can't hold flexion and extension stretching/exercises for 30 seconds because of the pain they have. Its just too much. Patients should only do what they are able to do, over exerting can lead to more inflammation or microtearing in the tissues of the muscle. Some patients can barely even do a tiny bit of forearm flexion. It all depends on their personal function and range of motion in the forearm.

[devonplumley]

Didn't he say 10 seconds?...

[ThirdRAILKink]

How long does tendonitis take to heal, usually? Will these stretches help heal it?

[BillionDollarZombie]

THUMBS DOWN

I was told - and this includes any stretch (I'm a ice hockey goalie) - that a stretch must be held for 30 seconds to actually induce a 'proper' stretch.

10 second - even if you do it 20 times! - doesn't actually 'stretch' the muscle.

And this video doesn't even include the 'reach around'...

Point fingers down, reach over the wrist with opposite hand, grasp ends of fingers, and gently pull up - for 30 seconds.

Add that to your routine.

[lucernrox]

@BillionDollarZombie he IS a doctor

[buckwheat40]

@BillionDollarZombie can you give me some excercises and advice for tennis elbow

[BillionDollarZombie]

If it's serious I'd suggest getting a cortisone shot... cost is $40-50 in Canada, I don't know how much in the US or elsewhere; cost of cortisone, cost of dr. injection.

For exercise, try lining up with a door frame, lay the injured arm against the side of the frame (elbow at 90 degrees) and step forward with the 'opposite' foot, hold stretch for 15 seconds.

Place palm on waist-height table - fingers splayed. Rotate 'away' from the table - feet in front- and squat forward, stretching the elbow

[BillionDollarZombie]

Also purchase a THERA-BAND Flexbar - colour coded for resistance. It includes great exercises using the bar to help with tennis elbow, like resistance twisting.

To strengthen the arm you can tie a rope on the center of the bar and hang a weight, and reel it up.

A behind-the-counter topical cream called VOLTAREN is good for daily use, and don't forget to ice the arm in the morning and before bed for 10-15 minutes.

And buy a 'good' tennis elbow brace and wear it.

Tennis Elbow is a Bitch

[BillionDollarZombie]

THUMBS DOWN

I was told - and this includes any stretch (I'm a ice hockey goalie) - that a stretch must be held for 30 seconds to actually induce a 'proper' stretch.

10 second - even if you do it 20 times! - doesn't actually 'stretch' the muscled.

And this video doesn't even include the 'reach around'...

Point fingers down, reach over the wrist with opposite hand, grasp ends of fingers, and gently pull up - for 30 seconds.

Add that to your routine.

[666789443]

I have ulnar nerve sublaxation, will these stretches help keep that tendon from moving across the bone?

[padraic111]

great vid helps alot

[N0Jive]

does wonders, amazing how simple things are helpfull, damn elbow has been killin me from working out i guess, and this really helps

[london1817]

@N0Jive I got tenis elbow from doing curls with weights. Did this stretch help your elbow?

[Poohead0990]

@london1817 I had the same thing happen from curls. Havnt been able to work in a week how is your elbow now

[london1817]

@Poohead0990 It has got a LOT better! Thanks! It took me about a month and a half of doing this exercise but I am almost 100% just don't strain yourself and do these xercises and you can fix it !! Mine was pretty messed up. I thought I was screwed. So don't give up. It will heal.

[octobermonsters]

GREAT! i needed this :) wasn't sure how long to hold etc :)

[moonboy1973]

This has massively helped me...... a thousand thanks. I am now in much less pain.

[naiffbi]

thanks man. I have pain with my muscle on my arm because of using the computer mouse. after I did this exercise I feel the pain vanished. :)

[armhitm]

i'll try it .... hope this works.

[danielwcas]

awesome, thank you!