Fix Elbow Pain Fast! Simple Exercises for Tennis Elbow

Are you struggling with elbow pain that just won’t go away? Whether it’s from tennis elbow, golfer’s elbow, or overuse at the gym or office… this video walks you through why elbow pain happens and gives you simple, effective exercises you can do at home to feel better fast.

Hey, everyone, it’s Doctor Josie here. If you’ve been dealing with nagging pain on the outside of your elbow, especially when gripping or lifting, you might be experiencing tennis elbow, also known as lateral epicondyle. In today’s video, we’ll cover what’s really going on in the joint and go through some simple stretches to relieve that discomfort. So let’s get started. Tennis elbow is a form of tendons affecting the extensor carpi radialis brevis tendon right here on the outside of your elbow, where it attaches to the lateral epicondyle of your humerus. This area becomes inflamed or degenerative due to overuse, especially from repetitive wrist extension or gripping activities, things like typing, racket sports, or even lifting weights. It’s a common injury in athletes, but even office workers are susceptible. The key to recovery rest, targeted stretches and correcting faulty movement patterns. So today I’m going to show you a couple of stretches you can do to help alleviate the pain. So let’s start with a gentle warm up stretch. Extend your arm straight in front of you with your palm facing down. Now with your other hand, gently pull your wrist downwards and hold for 20s. You should feel a mild stretch in your forearm. This helps lengthen the extensor muscles and reduces tension at the tendon. Next, we’ll deepen that stretch again. The arm out in front.

Place your palm up. Pull the wrist downward. This variation targets a slightly different angle of the forearm. Hold for 20 to 30s and repeat 2 to 3 times on each side. To really feel it great in this muscle here. So now that we’ve loosened up this area, let’s build some tendon tolerance with an isometric hold. Place your hand on a table, palm down, and place your fingers into the table without letting your wrist move. Hold for five seconds and relax. This strengthens the forearm extensors without aggravating the tendon. Starting with 3 to 5 reps and working your way up as tolerated. These are some. One more helpful technique is gentle self mobilization. With your opposite hand, apply pressure just below your elbow while you slowly rotate your forearm, palm up, palm down. This promotes circulation and reduces stiffness in the area around the joint. You can do this for about 20 to 30s per side. Switch. These simple stretches and exercises can help reduce pain and speed up healing. But remember, consistency is key and if your symptoms persist beyond a few weeks, it’s worth getting a proper assessment. If you found this video helpful, don’t forget to subscribe for more injury tips and chiropractic care! I’m Doctor Jose and I’ll see you in the next one.