Have Tennis Elbow? AVOID These Gym Exercises

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Have Tennis Elbow? AVOID These Gym Exercises

Рет қаралды 40,978

Күн бұрын

Today, Dr. Todd is speaking to all of you experiencing tennis elbow pain, aka lateral epicondylitis. With tennis elbow, gym exercises to avoid are related to flexion. Much weightlifting and strength training heavily emphasizes flexion, so if you are wondering can you still work out if you have tennis elbow, the short answer is yes - but you’ll be working some new elements into your regimen, and backing away from certain flexion movements affecting the elbow.
In this episode, Dr. Todd introduces essential mobility tools for tennis elbow massage (including a tennis elbow brace), tennis elbow stretches, and a few simple tennis elbow exercises that enable you to perform effective tennis elbow treatment on yourself over time.
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(And yes, he also flags tennis elbow exercises to avoid when you have wrist extensor tendinosis, as well as a simple exercise to stop tennis elbow and golfer’s elbow.)
Dr. Todd Pickman DC is a gonstead chiropractor and founder of Gonstead Spine & Wellness in Idaho’s Treasure Valley - serving the cities of Boise, Meridian, Nampa and Caldwell, as well as many patients who travel to the clinic from out of state. Dr. Todd has innovated a unique and extremely effective chiropractic treatment plan that integrates chiropractic adjustment, spinal curve correction, and functional movement, delivering incredible results for clients and their families. A functional movement expert in addition to being a chiropractor, Dr. Todd is the founder of MovenowU and Movenow Kettlebell.
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Пікірлер: 70

@GonsteadSpineWellness 3 жыл бұрын

What have you tried for tennis elbow?

@benitezrichard3461 8 ай бұрын

So, what are the exercises to be avoided???????

@toddjw8306 3 жыл бұрын

upright rows, if you don't want it watch it

@byronbombastic3421 6 ай бұрын

I know right 11 minutes of my life wasted.

@danstauffer7572 4 ай бұрын

Thank you

@30daymissionman 6 ай бұрын

I’ll save you 11 minutes of your life. He only says avoid upright rows !

@chadress9508 3 ай бұрын

Hearing about your experience was helpful, however what exercises should be avoided???

@kurtg9684 8 ай бұрын

Thanks Dr. Todd for teaching the "why" related to "tennis elbow" pain. I hurt my shoulder lifting weights many years ago with no rehab. I eventually developed tennis elbow playing too much baseball/softball. Now it returned when playing golf (I cast the club when I swing). I have been stretching and strengthening my shoulder and it has helped my tennis elbow alot. Until recently I didn't know that shoulder problems could possibly relate to my problem. again, thanks!

@shanerogers488 Жыл бұрын

Wish I had known that in my earlier years, upright rows were one of my primary go-to’s at the gym when I was younger and I can certainly feel it in my 50’s now. However, this should have been a two-minute video…AT MOST!!!

@santomkd Жыл бұрын

He must milk it, because over 10 minutes you can monetize more,

@GonsteadSpineWellness 9 ай бұрын

do you think that's my goal here?? this channel wasn't even monetized at the time that I made these videos... so try again- actually just trying to help others, if it was too long for you- don't watch it. @@santomkd

@GonsteadSpineWellness 9 ай бұрын

glad you learned to now avoid upright rows.. and maybe you can make a 2 min version for those who have a short attention span, but I like to be detailed and thorough in my explanations.

@kurtg9684 8 ай бұрын

actually I learned alot about how to help myself by his detailed explanations

@cassiusfowler6554 Жыл бұрын

Theres 100s of videos that explain this topic and this is the only one i find informative and benficial. Thank you so much for this gem 👊🏾

@keneofugotti4957 2 жыл бұрын

Poor description... only says one exercise to avoid. Upright rows. And that's toward end of video.

@TheHazyRigby Ай бұрын

This is incredibly informative, thank you!!

@richmcconnell1316 3 жыл бұрын

Thank you for this video... I am about to get my third set of injections for medial and lateral epicondylitis in BOTH elbows. The medial on both sides was creeping in when I thought I needed to become more active (lifting) to "loosen up" and get in better shape. I was doing upright rows and both lateral epicondyles fired off and here I am. I have been through 3 months of PT prior to my first injections but it's my own fault for not letting them heal. I do the stretches and exercises learned in PT ... butI definitely did not rest on other activities. The good news is that I feel that my left elbow (both sides) is 85% better... medial on the right is almost zero discomfort but right lateral is horrible... again. I came across this video to discover strength exercises I can do while letting my elbows fully heal. I will definitely check out more of your kettle bell videos... I have not used kettle bells too much... all old school lifting I "learned" in Navy Special Operations circa early 1990s. I guess it's time to evolve.

@GonsteadSpineWellness 9 ай бұрын

hope you are continuing to heal- def avoid upright rows! and get those kettlebells going (correctly, of course) - Dr Todd

@roadracerqx893 3 ай бұрын

Overdoing hammer curls….thru the discomfort/pain signals….triggered my elbow tendinitis. Four weeks of discomfort so far 🤬👎

@kwacz 24 күн бұрын

I have had pain on the outside inside and center of my elbow for about 2 months now and it doesn't seem to be getting any better it gets a little bit better for a while and then all the sudden gets worse again and resting doesn't seem to be fixing it it's not bad pain and it doesn't hurt constantly but obviously I can't lift anything heavy or squeeze anything hard and it is very discouraging at this point because even with rest it seems to get better and then starts to go and get worse again

@ridewithpuspay4401 3 жыл бұрын

plz provide me part two(next video) continuation of this video link. video was so informative and helped me alot. thanks and keep uploading more videos

@maksure2941 3 ай бұрын

u r 100%ryt sir as i am suffering from tennis elbow due to such workout because when i was doing this workout i have felt light pain but when i did it often it became the tennis elbow

@juliannalin19 7 ай бұрын

Thank you so much…. I got my tennis elbow from exactly the same reason you did - upright rows !! Will never put myself in that position again. And I did intuitively start using ankle straps on my wrists last week (before I saw your video) to help me do the same exercises without needing to grip and cause more pain in the extensor muscles. Extension is Life - AMEN to that !!

@ta3263 Жыл бұрын

You did explain what is tennis elbow and what aggravates it. But your video thumbnail specifically mentions what exercises to avoid which you didn’t talk about at all besides upright rows. I guess next time please stick to what you shows on the thumbnail.

@GonsteadSpineWellness Жыл бұрын

The major exercise to avoid is an upright row or that type of movement. If you currently have tennis elbow, avoid any exercise that recreates the pain, as that is stressing the injured tissue and will prolong healing. Anything that stresses the hand/wrist into flexion (palm getting closer to wrist), that makes you have to resist that force, is going to stress the extensor musculature and likely be off limits with an active case.

@ChrisGee-rx9gg 13 күн бұрын

@@GonsteadSpineWellness We don't want your life story...click bait.

@Damien_JH Жыл бұрын

Oh wow that pop you mentioned I had this at work once lower back two weeks after that I couldn’t sit up at all or twist my body so maybe I done a tendon bothered me for years after that

@simplehealthyliving4681 5 ай бұрын

Sincere request. Please reply. A guy with skinny forearms wants to do forearm exercises to look decently masculine. So elbow flexions are a must, right? No upright rows of course. So would you say PREHABING the elbow extensors with your recommended exercises every alternate day then doing elbow flexions every other day is a smart way to avoid injuries and get to look decently male (no embarrassing skinny forearms) in a few months?

@chris53small 3 ай бұрын

that was tooooooo drawn out mate you could have scaled it back by half

@Unrealistic-o9c 3 ай бұрын

Just avoid upright rows? How about skull crushers, push downs, and dips?

@aherosquest4536 2 жыл бұрын

Hey Doc. Thanks for this upload. I’m new to tennis elbow and my orthopedic doctor said that in a pushing motion I’m good to go while avoiding any pulling motion that may aggravate the injury. However, in doing triceps (bodyweight and suicide grip) I still noticed some pain there. I’ve been given the standard self-inducing therapy but am worried that I will lose my gains. I’m really at a loss in what to do - so I have three questions: 1. What are the grip assist tools you used to maintain your athletic performance and if I use them properly without engaging the muscles you mentioned in the video that will cause inflammation and pain in the injury, would I be good to go with any and all exercises? 2. Should I just avoid doing upper body workouts in general and focus on other exercises? Please and thank you.

@yuda212 2 жыл бұрын

Still not answer from the channel ,maybe use some thick elbow cuff and do lightweight for pull motion to minimize to aggravate the injury , and considerate weight for push motion, its better to exercise rather than do nothing , coz with exercise the blood flow to your injury muscle will be speedup the recovery speed several times than full recovery and do nothing, thats from my instructur advice btw

@brentcollins9727 Жыл бұрын

What you were also describing was bikers elbow. I’m suffering tremendously from all the gripping on the handle bars and braking. 😢

@Ingolfursson.Markus Жыл бұрын

literally did the exercise 5 days ago and now i'm in pain for the last 5 days,stopped going to the gym and hoping that it will recover

@cyrilharris 5 ай бұрын

Your presentation is goodl, thanks

@insaneone86 5 ай бұрын

Ive been doing seated rows and currently dealing with my first case of tennis elbow...How long do I have to take it easy on it!?!? What was your experience!? 🤔😒😔

@kam2142 2 жыл бұрын

Thanks for the good information and sharing your own experience doc, I also have been reckless after my Hernia surgery years ago: It's like when you are that age, you almost never listen to anyone. I currently have tennis elbow and I currently recovering well away from the gym. I didn't go to the gym for more than 2 months now and almost recovered fully, it's better to quit and recover for 2 - 3 month instead of going through surgery and wait 6 months.

@GonsteadSpineWellness 9 ай бұрын

another excellent technology to seek out, we just got this about 4 months ago, I'm impressed so far to say the least: joingonsteadhealth.com/shockwave

@SparkWind-tl3ke 2 ай бұрын

Did you recovered fully in just 2 months?

@kam2142 2 ай бұрын

@@SparkWind-tl3ke From Tennis elbow it takes about 6 months with home stretching and exercise to recover fully, for hernia you need to consult your doctor.

@PaulDonovan5 5 ай бұрын

Hi only just come across this video. Ive suffered for about 18 months now and cant seem to shake it off. Not worked out since September but I am desperate to get back. I have a manial job so I just seem unable to rest it without aggrivating it. Any ideas on what I could do at the moment just have to keep a cold compress on it to stop the pain.

@jarara3651 9 ай бұрын

hey, I have triceps tendonits and could really use some help on what to do step by step. Its been around 6 months from the first time I had to stop working out because of the pain and about 1 month after that I got back into working out. I have less pain now but I still feel it when I extend my arm. I'm currently not doing press exercises and I'm doing some strenghtening exercises and massaging the triceps for it. I'd really appreciate some help on this if you could

@CLEEPER1 8 ай бұрын

My elbow is not going straight. Does this mean it is torn also?

@jacobstergiou3590 9 ай бұрын

Hello, I had a question for you! If I wear elbow sleeves while lifting do you think it is still possible to heal the tennis elbow while still weight training? I am lifting super light and using straps for anything that would require a lot of forearm or grip. I just really enjoy lifting weights and have been for 2 years. Thank you!

@GonsteadSpineWellness 9 ай бұрын

if you can feel the pain while you lift, you are further loading the irritated tissues and therefor making it very difficult/if not impossible for these tissues to heal... as long as you can train around the injury and not have a single incident where you trigger the pain. -Dr Todd

@TheDoats 2 жыл бұрын

I think it was the reverse curls that inflamed mine

@TKFOH 2 жыл бұрын

Same here, combined with overloading dumbbell skull crushers. Had been pushing weight for the first time in years, for a period of maybe 6 months. And started pushing tri-cep dumbbell press from my usual 25,30,35, and occasional 40, to 40, and 45 lb dumbbell for multiple sets. Did one of the best arm workouts of my life, which had 3 sets of dumbbell skull-crusher with 45's, and capped it with 3 sets of barbell reverse curls. It wasn't a ton of weight, maybe 60 lbs. But the next day, my elbow was on fire. Been dealing with it with for about 6 months now. I've slowly worked my way back in the gym, but while I can do stuff like bench press, and most pushing exercises without any issue, pulling exercises like lat pulldown, seated row, etc. and anything overly reliant upon grip, can cause me issues.

@TheDoats 2 жыл бұрын

@@TKFOH might need to get some elbow wraps and I started using deadlift pull straps for all my pull workouts it's helped a lot.

@TKFOH 2 жыл бұрын

@@TheDoats I've been using the straps since February. They make a WORLD of difference

@mightymochi6320 2 жыл бұрын

Yes that one movement is what caused tennis elbow for me. I was doing it at too high a weight for my tendons, despite doing the exercise with ease. Gotta remember tendons grow at a much slower pace compared to your muscles.

@user-wx1xu2np8u 6 ай бұрын

long winded but helpful

@testdrive2933 2 ай бұрын

Looks like you were telling my story fingerprints

@harihari_3 2 жыл бұрын

I too got tennis elbow through upright rows

@GonsteadSpineWellness Жыл бұрын

yeah, it is the worst exercise because of the propensity to trigger this!

@mehwishmaqbool5046 Жыл бұрын

Very useful video, thanks Doc, stay blessed

@Ghovat88 2 жыл бұрын

Thanks, and now a moment of silence for Upright Rows. Sorry Arnold. Doc overrides your advice.

@user-zm4bb8zd6q 2 жыл бұрын

hi i have golfer elbow for two months and i consider injection I tried physiotherapy and it did not help. I already want to go back to training. Is a shot a bad option? The shot can not help for good?

@LookOuch 2 жыл бұрын

cortisone will provide pain relief temporarily but makes the tendon actually weaker so you should probably not stick to pt and rest

@NikadoPlay Жыл бұрын

This injury is difficult to heal, I wouldn't wish that on anyone.

@Derek_1111 Жыл бұрын

I thought it was common knowledge by now to not do upright rows. Can't remember the last time I've seen someone in my gym doing those.

@cathyjennings5580 5 ай бұрын

A hairstylist 💇 person methods of styling and hair cutting long thick hair all day long , day after day experienced several tennis elbow. Both elbows very tender sensations. Shortens the hairstylist 💇 career. 😢😢😢😢😢😢 Cutting motions, blow drying WITH STYLING TOOLS Cause Tennis Elbow Sever discomfort day after day for years. Every day life activities. Disabling.. 😢😢😢😢