Tennis Elbow: Tendonosis vs Tendonitis Exercise Fix

Thanks for all the comments on the post below

Tennis Elbow Pain: Tendinosis vs Tendonitis

I was hoping to get the answer back to you sooner, but I was holed up in the lab almost all of yesterday running data on the Monster Energy Drink Study so that I can graduate soon!

The good news is that I shot a video for you, so check it out if you want some options to get rid of that elbow pain.

 

Notes:

  • I used a Kettlebell here for a weight, but any weight will work fine
  • Make sure it is not too painful.  Pick a lighter weight
  • Ideally hit about 10-15 reps with a 5 sec eccentric (lowering) motion.
  • You should see some change within about a week
  • I’ve found that I needed to do it about as lo
    ng after as it took to make the pain go away.  So it cleared up pretty well for me in 12 days, so I did it for a total of 24 days.
  • You can do it every day if you need to
  • The volume on the video is a bit soft since I was outside

Again, this is just an option to try.  I had tennis elbows really bad in both elbows several years ago and this works wonders.

Long term, I recommend some mobility work (like Z-Health) to keep all your joints working well.

You wil also have to drop any movements/exercises that are creating pain in your training, yes even if that is the beloved KB swing.   Try a 1 hand swing and see if that is better, if not, don’t do it until you get the pain under control.

Remember, if you are in pain, you will not have amazing athletic performance (and it just plain sucks)

Any comments, let me know!

Rock on

Mike T Nelson

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