Best tennis elbow self massage!

Рет қаралды 41,736

Күн бұрын

Tennis elbow, or lateral epicondylitis, can be very tricky to treat. In this video, I’ll teach you a self massage to ease pain in the elbow, forearm, wrist, and hand, and gain back wrist and finger mobility. This self massage is not meant to take the place of standard care, but to assist and promote a faster and more complete recovery.

It is highly recommended that you take a break from any activity that is perpetuating your symptoms, i.e. tennis, typing, and other activities that require repetitive hand and wrist movements. Make sure you see your doctor to rule out anything more serious, and ask about massage therapy to reduce tightness, increase flexibility, and improve recovery. Also ask about physical therapy to strengthen the muscles of the wrist and fingers.
Follow along with me as we massage away pain, and get started on healing your tennis elbow!
I want to help YOU! Email me at RachelRichardsMassage@gmail.com to learn about personalized video wellness coaching!
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Пікірлер: 124

@nigelwylie01 4 жыл бұрын

I’m new to the world of self-massage. My therapist has advised me to research methods and give it a try, and you are the first person I have found. I find you a very clear and helpful teacher; thank you.

@pedromartinez-gk7br 4 жыл бұрын

Cheers for the Video! Sorry for butting in, I would appreciate your thoughts. Have you heard about - Kiyaria Yanenry Rule (should be on google have a look)? It is a smashing exclusive guide for unlocking the secret to get rid your tennis elbow minus the normal expense. Ive heard some pretty good things about it and my m8 after many years got cool results with it.

@gregorsamsa613 2 жыл бұрын

The best video on the subject I have found so far. Thank you.

@rachelrichardsmassage9660 2 жыл бұрын

So glad it was helpful, Joseph!

@verydenise 4 ай бұрын

wow. i have had severe pain for days and this gave me some instant relief.

@rachelrichardsmassage9660 4 ай бұрын

That's wonderful to hear!

@doloresanglin3247 4 ай бұрын

Just wanted to let you know that I really appreciate you. This has been very helpful to me. I have tennis elbow on my dominated arm. I was very afraid because I was in a lot of pain and wasn’t able to use it. Went searching on KZfaq for some kind of therapy. Checked out a lot. And for me you were the best and so helpful. Thank you and God bless you. This is working for me.

@rachelrichardsmassage9660 4 ай бұрын

I'm so glad this is helpful for you! Thank you for sharing ❤️

@michaelhuey6756 4 жыл бұрын

You really should have soooo many more views. All your videos are awesome.

@karynfarrell3476 2 ай бұрын

Echoing some of the other comments. I've tried so many online videos to relieve the pain in my arm and yours is the best by far. Your instructions are clear and easy to follow, but also very mindful and intuitive. I've had pins and needles for weeks and these exercises gave me relief from those symptoms for a few hours. Thank you

@rachelrichardsmassage9660 2 ай бұрын

I'm so glad this has given you some relief!

@paolahavill2707 3 жыл бұрын

Thank you, first day in and it feels good! Will continue daily...

@staffanlindstrom576 5 ай бұрын

This really IS the best tennis elbow self massage! Feels great!

@rachelrichardsmassage9660 5 ай бұрын

Wonderful! So glad it helps 😊

@lidijabasanovic9779 5 ай бұрын

Thanks, lady 🌹 helped a lot

@rachelrichardsmassage9660 5 ай бұрын

My pleasure!

@jamesjcaterino8714 2 жыл бұрын

More great, helpful advice. After several days of using these techniques I am able to grip and hang from a pullup bar for the first time in months without pain. Hope to be able to start properly training back soon . Thanks so much for all the great videos Rachel!

@rachelrichardsmassage9660 2 жыл бұрын

That is so great to hear, James! Keep up the good work :)

@kingsofkink7169 4 жыл бұрын

Thank you so much!!

@jcahzim Жыл бұрын

Very, very helpful. The difference in just 12 hours is remarkable. Your reminder to breathe was so valuable. I'm now paying attention to my breath now every time I use my affected arm and I think it has made a huge difference. Thank you!

@rachelrichardsmassage9660 Жыл бұрын

That is so wonderful to hear! ❤️

@drewsacks 6 ай бұрын

@@rachelrichardsmassage9660 And yes, I agree with the above comments. It's so easy forget the importance that breathing brings to our entire organism at all times, but especially when coupled with any healing modality.

@celebritystagetv1965 4 жыл бұрын

Very helpful . Thank you. I'm from the Philippines

@markmchugh5049 Жыл бұрын

Rachel, you are a star! Fantastic video and extremely helpful, thank you so much 🙂

@rachelrichardsmassage9660 Жыл бұрын

I'm so glad it was helpful, Mark! And thank you for the kind words :)

@pebbleSesl Жыл бұрын

Thank you for this!

@rachelrichardsmassage9660 Жыл бұрын

My pleasure!

@buzzbeat Жыл бұрын

Fantastic. Thanks for doing this!

@rachelrichardsmassage9660 11 ай бұрын

Glad you like it!

@medioculus 2 жыл бұрын

Thank you for posting this! I just did your stretch series here and I think that it helped already. I'm going to continue. Peace be unto you.

@rachelrichardsmassage9660 2 жыл бұрын

Glad it helped! Thanks so much for being here :)

@wendylincolnshire 6 ай бұрын

Thank you so much - this is the most effective and complete and well-presented of all the ones I;ve tried. My tennis elbow just won't heal but it feels lovely after this. You also have the loveliest way about you ❤

@rachelrichardsmassage9660 6 ай бұрын

I'm so glad this offered some relief! Thank you for your kind words and support ❤️

@wendywollard7770 11 ай бұрын

Love your professionalism, communication style and energy. Thank you!

@rachelrichardsmassage9660 10 ай бұрын

Thank YOU for those kind words!

@johnlatorraca21 Жыл бұрын

This really helps thanks

@rachelrichardsmassage9660 Жыл бұрын

I'm so glad!

@abhikumar8100 4 жыл бұрын

Thank u rachel .. Love u

@zsoltkarpati1111 Жыл бұрын

Thanks a lot, that was great

@rachelrichardsmassage9660 Жыл бұрын

Glad you liked it!

@elizabethuphaus627 2 жыл бұрын

Feels Awesome

@rachelrichardsmassage9660 2 жыл бұрын

Happy to hear that, Elizabeth!

@xyzNexus 4 жыл бұрын

As someone who does rock climbing 3-4 times a week my forearms get pretty tense. This self amassage felt very good!

@Arelis_ESP 3 ай бұрын

I am in tears right now. Your massage technique is the first that made me feel some relief! Thank you! 💜

@rachelrichardsmassage9660 3 ай бұрын

I'm so glad it gave you some relief!

@231zzz 10 ай бұрын

Excellent Video. I've done Physical Therapy for Repetitive Motion (forearms), Rotator Cuff, & Back. This is good information.

@rachelrichardsmassage9660 10 ай бұрын

Great, so glad it's helpful!

@cyrilharris 4 ай бұрын

Thanks, well presented and much appreciated

@rachelrichardsmassage9660 4 ай бұрын

Glad you like it!

@dingdongrocket 3 жыл бұрын

Thanks! very nice video and presentation.

@rachelrichardsmassage9660 2 жыл бұрын

So glad you like it, Rocket!

@LadySevereGenerator 2 жыл бұрын

Thank you so much!! I’ve been experiencing tennis elbow for a few weeks and searching for ways of relieving it. This helped SO much!!

@rachelrichardsmassage9660 2 жыл бұрын

Great to hear!

@drewsacks 6 ай бұрын

I've seen a number of videos on lateral epicondylitis. This is absolutely the most thorough and for me, balanced one that I've seen. I just came back for my second go at it. Decided to subscribe and checked out what there is under the video section of your channel. There's some great things there that I'll be referring back to. I'll leave this by saying I'm very glad that I found your channel amidst the huge number of tennis elbow videos that are floating around out there.

@rachelrichardsmassage9660 6 ай бұрын

Welcome to the community! I'm so glad you found my tennis elbow video helpful. Thank you so much for your kind words and support 😊

@RavPatvlogs 5 ай бұрын

Awesome 😊

@rachelrichardsmassage9660 4 ай бұрын

Glad you like it!

@berthavazquez3405 8 ай бұрын

Thank you. This was excellent.

@rachelrichardsmassage9660 7 ай бұрын

Glad it was helpful!

@GardenReflections 2 жыл бұрын

Thanks. I appreciate it! I found it helpful.

@rachelrichardsmassage9660 Жыл бұрын

I'm glad it's helpful!

@lisafranchett4556 4 ай бұрын

Really excellent for self massage for tennis elbow

@rachelrichardsmassage9660 4 ай бұрын

So glad you like it!

@vmunnikrishnan 3 жыл бұрын

the massage technique is very effective ..thanks Rachel

@rachelrichardsmassage9660 3 жыл бұрын

Glad you liked it!

@cooghoublaga7555 Жыл бұрын

After weeks of pain going to give this a try, will let you know how it goes, thanks for the clear and concise explanations.

@rachelrichardsmassage9660 Жыл бұрын

I hope it helps!

@dattatraypunde6008 2 жыл бұрын

Thanks for reaching..🙏

@rachelrichardsmassage9660 2 жыл бұрын

My pleasure!

@TD-nf1qo 2 жыл бұрын

This is a fantastic video, thank you! I feel like you are right here in the room with me! I just got diagnosed with Tennis Elbow, Ehlers Danlos and Hypermobility Syndrome. It's a lot to take in and PT is making me cry with pain...lol. I'll check out more of your videos. Thank you!!

@rachelrichardsmassage9660 2 жыл бұрын

I'm glad it was helpful. Sending you healing wishes!

@musicaangomera 5 ай бұрын

Amazing video and you are an angel. Thank you.

@rachelrichardsmassage9660 4 ай бұрын

So glad you like it!

@musicaangomera 4 ай бұрын

@@rachelrichardsmassage9660 I'm have been applying your excersises for only five days. After 6 months of injury and many other therapies, its the first time I feel relief, relaxation and minimum pain. I hope many others read this because it will really help them. Thanks again :)

@dattatraypunde6008 2 жыл бұрын

Good teaching

@rachelrichardsmassage9660 2 жыл бұрын

Glad you like it!

@kaia8167 6 ай бұрын

This was fantastic. I just got back to rock climbing after a 3.5 month hiatus due to shoulder surgery, and wow my elbows are NOT happy about it! I've had good results with eccentric strengthening in the past, but I'm hoping that adding in some massage will give better, more sustained results. This video was exactly what I was looking for. I especially like the reminders to breathe - apparently I tend to hold my breath while I do this 😅 I'll be saving this and no doubt coming back to it again and again ❤

@rachelrichardsmassage9660 6 ай бұрын

I'm so glad this was helpful for you! We all need reminders to breathe 😊 Happy rock climbing!

@SacredAmbulance 4 жыл бұрын

Wowee coooool

@benicealltime5051 4 жыл бұрын

Enjoyed this video, I have suffered for many years off and on, I have completed this video for the last 6 days, today I had very few " tender" points, Question: how often do you do this. I have now not used the arm for 3 weeks. The last time i used it I tried to cut celery and could not complete the task,, so I have taken off three weeks and it seems to be healing

@onafunjourney 2 жыл бұрын

I have had biker’s elbow off and on for about 5-years. I’ve found that lifting weights actually seems to help some, but not enough. Being walked through with this expert and specific guidance was really valuable. I’ve only tried it once and can tell a difference. Looking forward to adding to my regular routine!

@rachelrichardsmassage9660 2 жыл бұрын

I'm so glad it helps! Thanks for sharing :)

@onafunjourney 2 жыл бұрын

@@rachelrichardsmassage9660 Do you have an opinion on the elbow support band concept?

@jvrcreativedesigner2680 2 жыл бұрын

I love you ... euhm it, I love it, I mean this video... :/ No, seriously thank you for taking the time and helping us out. Subscribed in about two seconds.

@rachelrichardsmassage9660 2 жыл бұрын

Thank YOU for your kind words, and a big welcome to the community!

@JoanCarter-ki4wo 10 ай бұрын

Very informative and better exercise than my PT Still suffering for months and wondered your thoughts on PRP therapy if the exercises don’t get it better Ty joan

@rachelrichardsmassage9660 10 ай бұрын

Glad it's helpful! I don't know enough about PRP therapy to be able to recommend it.

@shellycolson9365 Жыл бұрын

Thank you I have frozen shoulder that has resulted in this thank you !!!

@rachelrichardsmassage9660 Жыл бұрын

You might also like my frozen shoulder self-massage: kzfaq.info/get/bejne/bpdzpcR1p9ysXWg.html

@Kdubz620 9 ай бұрын

This was so relieving.. I thought my golfers elbow was fully healed but… you already know 🤦🏼‍♀️😫 I will def do these massages often I take my facial ice roller and roll it around it helps me a lot just gets warm too quickly

@rachelrichardsmassage9660 9 ай бұрын

I'm so glad you got relief!

@joshualand2053 3 ай бұрын

How frequently can I do this exercise ???it works really well so thank you so much.

@rachelrichardsmassage9660 3 ай бұрын

Glad it's helpful! If you are out of the acute phase, and there is no inflammation, you can try the massage once a day and monitor your response. If it feels good and you're tolerating it well, you can try twice a day. You can also take a couple of your favorite techniques and do mini-massages several times throughout the day. The general rule of thumb is, listen to your body. If it feels good and you're making progress, you're doing it right.

@chrisballew7729 Жыл бұрын

Thank you so much for the great stretches! I was wondering what your thoughts were on heat and cold in connection with the stretches? I've been heating my arm up then doing your stretches then icing for a little bit. Does that sound like a good plan in your opinion?

@rachelrichardsmassage9660 Жыл бұрын

Yes, as long as that feels good, that's great! You only want to avoid heat if there's inflammation.

@entendatrico507 7 ай бұрын

I have two tennis elbows and I have already tried exercises, injections and lots of other things and nothing helped. The pain is really difficult to deal with. I hope your massage technique will help me because I don't know what to do more😥

@rachelrichardsmassage9660 7 ай бұрын

Let me know how it goes!

@matttzzz2 Жыл бұрын

I got it from maxing out on squats, its painful but i cant stop, i have to train or ill lose muscle

@lesleyhill8581 2 жыл бұрын

Hi Rachel, glad I’ve found your video. Tennis has given me this problem, so going to start your programme. Can I put an ice pack on the extensor tendon, and if so should do it before or after massaging. Thanks.

@rachelrichardsmassage9660 2 жыл бұрын

I hope the massage is helpful for you, Lesley. There is a lot of controversy these days about icing, but you can certainly try it out and see if it helps. I recommend icing after massaging.

@lesleyhill8581 Жыл бұрын

@@rachelrichardsmassage9660 thanks, this reply only just came through! So the acute pain not present now. But I'll take your advice if it becomes bad again. thank you.🙂

@andrewmorrison5359 2 жыл бұрын

Great video - thank you :) Would you recommend using a Theragun for massaging the area when suffering symptoms of tendonitis?

@rachelrichardsmassage9660 2 жыл бұрын

Thanks, Andrew! A Theragun might be a bit too aggressive for the small muscles and tendons of the forearm and elbow. It might be better to try a manual massage tool, like a ball. Be especially gentle if your condition is acute.

@andrewmorrison5359 2 жыл бұрын

@@rachelrichardsmassage9660 Thanks so much Rachel - really appreciate you taking the time to reply. It's a long term injury that I am just trying to manage - flares up playing tennis but I don't want to give up playing :) I'll try the ball. Thanks again.

@rachelrichardsmassage9660 2 жыл бұрын

@@andrewmorrison5359 If you aren't already, you might try wearing an elbow brace while playing, and icing after playing.

@ronakroshan7878 4 жыл бұрын

1:10 stretches start here.

@marcosmith3470 4 жыл бұрын

Hi how many times per week this should be done? Thank you 😊

@rachelrichardsmassage9660 3 жыл бұрын

It depends on the issue or injury, what stage of healing you are in, and your symptoms. In general, though, if you don't have an acute injury and this self-massage is giving you relief, you can try doing it daily, or as often as you like.

@living4himjoshayden 3 жыл бұрын

can I use a heating pad in conjunction with the self massage?

@rachelrichardsmassage9660 3 жыл бұрын

If your tennis elbow is acute or if you have any inflammation, heat is not advised. Better to ice.

@kclarin 23 күн бұрын

Can you over massage the tendon or the forearm?

@rachelrichardsmassage9660 8 күн бұрын

You mean massage too much? Sure, if you overdo it you can leave yourself sore or cause an increase in inflammation. I wouldn't work on the common flexor tendon for more than a minute or two. Most important is to listen to your body. If anything is painful, lighten your pressure or move to a different area.

@kclarin 8 күн бұрын

Thanks for taking the time to reply. That was informative and helpful! BTW... you have a calming way of speaking. 🎉@@rachelrichardsmassage9660

@maxono1465 3 жыл бұрын

what if my muscles arent really tender/painful but just really hardened up(even if im not contracting them?) is that something to be concerned about?

@rachelrichardsmassage9660 3 жыл бұрын

When muscles are overused or stressed, they can remain in a state of hypertonicity, meaning that they are in a constant state of contraction, even without a conscious signal. This puts the muscles at a higher risk of injury. Even super strong muscles should feel soft when relaxed. There are many effective techniques for relaxing chronically tight muscles. If you're able to, I would recommend seeing a skilled massage therapist. You can also try self massage (like the one in this video), gentle stretching, progressive relaxation, or visualization techniques.

@maxono1465 3 жыл бұрын

@Rachel Richards Massage im very grateful for your thorough answer. you seem like someone who is very passionate about what they are doing. yeah overused and stressed hits the spot. would you say that massaging is not enough? so i have had issues with overuse etc and i use self massage, but then when the pain is gone i jump right back in(to the activity that strains them). i feel like i already know the answer but its one of those things where i want to keep living in a dream world lol. i will definitely try the techniques you have listed. with seeing a massage therapist its kind of a different story, not only because of the pandemic but i find it kind of scary to like choose one or dont know how to go about it.

@rachelrichardsmassage9660 3 жыл бұрын

@@maxono1465 To find a massage therapist, try www.healthprofs.com/ or www.amtamassage.org/find-massage-therapist/

@maxono1465 3 жыл бұрын

@@rachelrichardsmassage9660 unfortunately i live in europe so i think they wont work. 😬

@rachelrichardsmassage9660 3 жыл бұрын

@@maxono1465 I see. Sorry about that. Maybe your doctor can give you a referral.