Tennis Elbow Exercise And Rehab
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Tennis Elbow Exercise And Rehab
What are the right exercises for Tennis Elbow and when is the right time to begin?
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Avoid These Gym Exercises If You Have Tennis Elbow

When you have Tennis Elbow these are the key upper-body, strength-training gym exercises you should temporarily avoid…

While you’re still recovering from your Tennis Elbow / Lateral Epicondylitis injury AND potentially for a short time afterward.
TennisElbowClassroom's insight:

There is, of course, a preliminary question: "Should you be doing any exercises at this point in your Tennis Elbow recovery?"

 

And this article on playing golf or tennis while still recovering offers some helpful guidelines on when to play and when not to:

 

http://tenniselbowclassroom.com/tennis-elbow-exercises/playing-tennis-golf-with-tennis-elbow/

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How To Avoid Hyperextending Your Elbows In Yoga

Many people have hyper-extended elbows and that's not the best for using the body long term. Check out this video to understand how to avoid hyperextension in the elbows while doing yoga. http://www.kinoyoga.com

TennisElbowClassroom's insight:

Advice and perspectives from five (plus) Yoga teachers and other authorities on avoiding elbow, wrist and other joint injuries while practicing Yoga - (Especially of concern for hypermobile Women) - https://storify.com/TennisElbowTutr/yoga-related-elbow-injuries

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Exercising With Tennis Elbow: Five Perspectives

Tips and recommendations from five professionals on questions surrounding weight training / gym exercises and Tennis Elbow, such as "Which exercises should one avoid?" – with commentary by Allen Willette, Tennis Elbow Tutor.

TennisElbowClassroom's insight:

A short compilation of tips, quotes and brief recommendations from five professionals (Four exercise pros, plus my commentary.)

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KEY Thoughts On Elbow Pain While Working Out - And Exercising With Tennis Elbow…

KEY Thoughts On Elbow Pain While Working Out - And Exercising With Tennis Elbow… | Tennis Elbow Exercise And Rehab | Scoop.it

+Jeff Cavaliere really knows his anatomy and biomechanics, and is definitely worth listening to and following.

He’s a Physical Therapist / Personal Trainer (and as you can clearly see, a serious weight lifter.)

TennisElbowClassroom's insight:

Here's the link to Jeff's video on YouTube about "Elbow Pain While Working Out"...

 

https://www.youtube.com/watch?v=S_93yIKub98

 

And here's my "mini post" commentary on Google Plus:

 

https://plus.google.com/111165095547160664097/posts/hc6W5mFcTQT

 

Which segues into the subject of “Exercises To Avoid When You Have Tennis Elbow”

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Tennis Elbow: Don't Do These Gym Exercises [LIVESTRONG Article]

Tennis Elbow: Don't Do These Gym Exercises [LIVESTRONG Article] | Tennis Elbow Exercise And Rehab | Scoop.it
Tennis elbow, or lateral epicondilytis, is characterized by painful inflammation of tendons in the elbow. Any repetitive motion can cause development of tennis elbow, from tennis to typing. While it is often best to completely rest your arm, visiting the gym may still be okay, as long as you avoid exercises that could potentially make the...
TennisElbowClassroom's insight:

Aside from the reference to inflammation as the characterizing factor in Tennis Elbow (a medical fallacy - long since proven so: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1122566/ )…

This brief LiveStrong.com article offers several pieces of advice, some fairly basic and common sense - and some more insightful.

 

The foremost being a caution against training major muscle groups at the expense of smaller, supportive muscles.

 

Here is my brief "mini post" on it at G+

 

https://plus.google.com/111165095547160664097/posts/RijrFVSovAH

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Is It Okay To Work Out When You Have Lateral Epicondylitis?

Can you continue to do upper-body weight-lifting exercises if you have Lateral Epicondylitis / Tennis Elbow?

 

Allen Willette of Tennis Elbow Classroom offers his insight in this “Two-Minute” Tennis Elbow Tutorial Video…

 

With “common-sense” tips on how to work out wisely if you do decide to continue while you’re still recovering from your injury.

TennisElbowClassroom's insight:

Detailed post with podcast and more comprehensive video: http://tenniselbowclassroom.com/tennis-elbow-exercises/can-you-still-work-out-with-tennis-elbow-injury/

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Working Out Wisely When You Have Lateral Epicondylitis

Should you continue working out with weights or doing any kind upper-body strength-training exercise if you have Tennis Elbow?

 

What if your injury was caused by weight lifting in the first place?

 

What if it was caused by playing tennis or golf?

 

Does it make a difference whether your injury stems from your computer use – OR from heavy, physical work?

 

A podcast from Allen Willette of Tennis Elbow Classroom.

TennisElbowClassroom's insight:

Like most questions about Tennis Elbow it's not a simple question with an easy answer! For a detailed post with podcast and video: http://tenniselbowclassroom.com/tennis-elbow-exercises/can-you-still-work-out-with-tennis-elbow-injury/

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Can You Still Do Strength-Training Exercises When You Have Tennis Elbow?

Can You Still Do Strength-Training Exercises When You Have Tennis Elbow? | Tennis Elbow Exercise And Rehab | Scoop.it
Should you continue to lift weights or do upper-body strength-training exercises if you have a Tennis Elbow injury? - What if that injury was caused by weight lifting in the first place? (Or what if it was from playing tennis or golf - Or computer use - OR heavy physical work?)
TennisElbowClassroom's insight:

It's probably obvious that it's fine to continue your cardio and lower-body workouts, (and even highly desirable!) - But the question of whether to continue upper-body strengthening exercises when you have Tennis Elbow is a much more nuanced answer with several caveats!...

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"Rubber Bar" Rehab: Is Eccentric Exercise The Key To Treating Tennis Elbow?

A lot of buzz surrounds 'Eccentric Exercises' and the "FlexBar" rubber-bar rehab device often used to perform them in treating Tennis Elbow: http://goo.gl/EORtB

The question is, could one type of muscle contraction (Eccentric) really be THAT much more effective when it comes to your tendon healing and rehab?...

TennisElbowClassroom's insight:

Eccentric Exercise (and the rubber bar) has it's pros and cons. Do Tennis Elbow sufferers need to go to the trouble? Good question...

Video, post and podcast on this interesting topic: http://tenniselbowclassroom.com/tennis-elbow-exercises/tennis-elbow-eccentric-exercise-rubber-bars-road-rehab/

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Which Exercises For Tennis Elbow Are Best?

Exercises are undeniably a key part of Tennis Elbow injury rehab. In this podcast and video, Allen Willette from TennisElbowClassroom.com details the three best exercises and outlines the "smart" way to start.
TennisElbowClassroom's insight:

The three most important Tennis Elbow exercises, which one(s) to begin with, and how taking the "indirect approach" may the best way to "ease into" your rehab program: http://goo.gl/pq5fq

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What Are The Best Exercises For Tennis Elbow?

What Are The Best Exercises For Tennis Elbow? | Tennis Elbow Exercise And Rehab | Scoop.it

The three best exercises for Tennis Elbow, which ones to begin with, and how the “Indirect Approach” is the best way to start your rehab.

TennisElbowClassroom's insight:

There are several key exercises and many optional ones, and the safest way to begin is to come at it "indirectly" - Even if you’re confident your injury is relatively minor, you’re still dealing with a tendon injury, which by nature is unpredictable, doesn’t heal well and gets re-injured easily…

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Tennis Elbow Exercises: What Are The Goals Of Exercise In Tennis Elbow Rehabilitation?

The three essential goals of exercise in Tennis Elbow rehab.

TennisElbowClassroom's insight:

There's an ongoing quest for the "perfect" Tennis Elbow exercise formula: What kind? Concentric? Eccentric? How intensely? How many reps? How often?

 

But perhaps a more important question we should ask is: "Is exercise the most efficient way to heal your tendon in the first place?"

 

http://tenniselbowclassroom.com/tennis-elbow-exercises/tennis-elbow-exercise-rehab-goals/

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Should You Still Work Out If You Have Tennis Elbow?

Should You Still Work Out If You Have Tennis Elbow? | Tennis Elbow Exercise And Rehab | Scoop.it
Should you keep doing upper-body exercises if you have Tennis Elbow? What if it was caused by weights? (Or tennis, computing OR heavy physical work?)
TennisElbowClassroom's insight:
Your needs will vary, depending on whether your injury originates from low-intensity / high duration work, like computing - medium to high intensity (but shorter duration) sports like tennis and golf - or long-duration, heavy, physical work, like construction.
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What Does The I.T.F. Say About Playing Tennis With Tennis Elbow?

What Does The I.T.F. Say About Playing Tennis With Tennis Elbow? | Tennis Elbow Exercise And Rehab | Scoop.it

Can I Keep Playing Tennis With Tennis Elbow? The International Tennis Federation Says: 'In Some Cases, No – In Others, Yes!'

 

And offers first aid recommendations followed by tips on “Improving Normal Function” and returning to play (or continuing while injured) as well as basic tennis equipment tips.

TennisElbowClassroom's insight:

According to the International Tennis Federation:

“In some cases, rest will mean complete withdrawal from play. In others, the complaints can be controlled by training modification and discontinuation of match play.”

 

Here's the direct link to the ITF's article:

 

http://www.itftennis.com/scienceandmedicine/injury-clinic/tennis-injuries/tennis-elbow.aspx

 

And a related article: Can you keep playing tennis or golf if you have Tennis Elbow? - http://goo.gl/BNiutM

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Tips To Deal With Elbow Pain From Lifting Weights

Tips To Deal With Elbow Pain From Lifting Weights | Tennis Elbow Exercise And Rehab | Scoop.it

Stephen Bergeron offers 5 simple tips on dealing with elbow pain from weight lifting (and office work?) at BuiltLean.com.

 

(Not Tennis Elbow, per se, but a more general take on elbow-area injuries like muscle and tendon strains, “Tendonitis” Bursitis, etc.)

TennisElbowClassroom's insight:

Among other points, there’s another recommendation to use dumbbells rather than barbells when recovering from an elbow injury.


(I’m keeping score on the “Barbells Vs. Dumbbells” issue because it ties into my latest post on “Exercises To Avoid When You Have Tennis Elbow”)


Here's a direct link to the article:

 

http://www.builtlean.com/2012/04/05/elbow-pain-weight-lifting/


(Link to “mini post” commentary above.)

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Gym Exercises To Skip When You Have Tennis Elbow / Wrist Extensor Tendinosis

Which upper-body strength-training gym exercises should be avoided, stopped or modified when one has Tennis Elbow? (Lateral Epicondylitis / Epicondylosis)

 

(Assuming the decision has be made that continuing to work out while recovering is the right thing to do, in the first place!)…

TennisElbowClassroom's insight:

Here's the full post with video and podcast: http://tenniselbowclassroom.com/tennis-elbow-exercises/exercises-to-avoid-when-you-have-tennis-elbow/

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A Running-Expert Doctor's Take On Tennis Elbow Exercises And Treatment 

A Running-Expert Doctor's Take On Tennis Elbow Exercises And Treatment  | Tennis Elbow Exercise And Rehab | Scoop.it
Dear Running Doc:
I have played tennis for 30 years and only recently got tennis elbow six months ago. I've tried everything I can think of. Help! Melissa C. East Hampton, NY.
TennisElbowClassroom's insight:

On one hand, this is some of the best treatment advice and “quick tips” from a Doctor I’ve seen so far on a “mainstream” site…

 

For example: “Do NOT consider a corticosteroid injection…”

 

YES! (I couldn't agree more - DON’T get a Cortisone shot whatever you do!)

 

But on the other hand, is ALL of this good treatment advice for Tennis Elbow? - Short post with commentary:

 

https://plus.google.com/111165095547160664097/posts/BPyuCe9fa1u

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Skip These Exercises If You Have A Tennis Elbow Injury

Which upper-body exercises should you avoid, stop or modify when you have a Tennis Elbow injury?

http://tenniselbowclassroom.com/tennis-elbow-exercises/exercises-to-avoid-when-you-have-tennis-elbow/

 

Allen Willette from Tennis Elbow Classroom covers the following strength-training / weight-lifting questions and concerns in this podcast:

 

-  General Thoughts On Exercising While You’re Injured

 

-  Barbells Vs. Dumbbells (And Kettlebells) Does It Matter?

 

-  Basic Types Or Classes Of Exercise To Avoid,

 

-  AND Specific Upper-Body Exercises To Skip

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Is It O.K. To Work Out If You Have Tennis Elbow?

Should you keep doing upper-body strength-training exercises, with or without weights, if you have Tennis Elbow? – What if your injury was caused by lifting weights in the first place?...

Does it matter whether your injury originates from playing tennis (or golf) computer use – OR heavy, physical work?

Allen Willette of Tennis Elbow Classroom answers these and several other Tennis Elbow-related exercise questions in this info-packed video.

TennisElbowClassroom's insight:

Yes, it does make a difference how your injury originated. One size does not fit all. For the full article with video and podcast embedded:


http://tenniselbowclassroom.com/tennis-elbow-exercises/can-you-still-work-out-with-tennis-elbow-injury/

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Tennis Elbow & Rubber Bars: Is Eccentric Exercise Best For Tendon Rehab?

Is 'Eccentric Exercise' the latest, greatest thing in Tennis Elbow treatment and rehab? Or is the “rubber bar” exercise approach just another gimmick-device fad hyped up by the “Big Blogs” lately?
TennisElbowClassroom's insight:

It sounds like great idea - and it's getting a lot of attention and buzz - but are 'Eccentric Exercises' really the answer to treating Tennis Elbow? - 

http://tenniselbowclassroom.com/tennis-elbow-exercises/tennis-elbow-eccentric-exercise-rubber-bars-road-rehab/

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Is Eccentric Exercise The Best In Tennis Elbow Rehab?

Is Eccentric Exercise The Best In Tennis Elbow Rehab? | Tennis Elbow Exercise And Rehab | Scoop.it

There’s been a lot of buzz lately about the benefits of ‘Eccentric Exercise’ when it comes to treating Tennis Elbow.

 

But is this type of exercise really that effective? Does it really qualify as a breakthrough?...

 

Or is this Eccentric approach, and the rubber bar device often promoted to do it with just another fad or gimmick?

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Video: Best Tennis Elbow Rehab Exercises

To make a full recovery from your Tennis Elbow injury you'll need several key rehab exercises.

But is it a good idea to just start doing them all at once? For some, that's a formula for re-injury.

Even if you believe your injury is fairly minor, you're still dealing with a tendon injury, which by its nature is unpredictable, typically doesn't heal well and easily gets re-injured.

So, here's how it makes the most sense to begin: (Video, post and podcast) - http://goo.gl/pq5fq

See also "What Are The Goals Of Exercise In Tennis Elbow Rehabilitation?" - http://www.youtube.com/watch?v=voOu_VdGSgk

And more Tennis Elbow-related videos at: http://www.youtube.com/user/TennisElbowClassroom

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Tennis Elbow Exercise: What Exactly Is The Goal?

There is not one - but three essential goals of exercise when it comes to Tennis Elbow rehabilitation. Allen Willette of Tennis Elbow Classroom explores these goals as well as why exercise sometimes falls far short of achieving them.
TennisElbowClassroom's insight:

So much attention seems to be given to exercise in the Tennis Elbow rehab process. It's obvious - It's tangible - It's essential (although it's important to know what the goals are)...

 

But is it THE most important thing when it comes to the healing process?

 

Learn more (video, post and podcast) at: http://tenniselbowclassroom.com/tennis-elbow-exercises/tennis-elbow-exercise-rehab-goals/

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