Written by Ian Westermann
Injury Treatment and Prevention — 11 January 2013
Tennis Elbow Treatment – Video 3 of 3


If you haven’t already watched the first two videos in this series be sure to do so FIRST!

Video 1 – Tennis Elbow Stretches – Click Here!

Video 2 – Tennis Elbow Strengthening Exercises – Click Here!

I love this video because Ryan now shows us how to effectively treat tennis elbow or golfers elbow using every day items.

The rubber hand trick I had seen done before, but the bucket of rice was totally new on me and it’s super effective.

Post any comments or questions you may have below. I hope this series has been super helpful to you!

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  1. Nice job. I had some trouble on the back of my hand and a phisiotherapist told me to do the rice exercices. Another thing that helped me a lot was powerball.

  2. Great video, very helpful information! I also like to share some my own experience. I had tennis elbow problem couple of years ago, and I was using TheraBand Flexbar and it helped me a lot.
    Ian can you provider some videos on rotator cuff rehab? Thanks in advance.

  3. best discussion of the topic I have seen

  4. Great video thanks so much, very helpfull. I did find a product online called Elbowease, which is band that you put your fingers into. I got it a couple of weeks ago and I must say it has worked and all I do is use it a few times each day (keep it in my desk drawer at work..). I found it at www.elbowease.com

  5. I HAVE HAD TENNIS ELBOW NOW SINCE THE END OF NOV. '12. I HAVE ICED IT, IBPROFIN ON & OFF, & NOW I WILL BE DOING THESE STREGNTH TRAINING VIDEOS. I HAVE BEEN STRETCHING THE FOREARM, BUT IT IS STILL SORE TO THE GRIP & TOUCH. I AM 48 & HAVE BEEN PLAYING TENNIS SINCE I WAS 13 & HAVE NEVER GOTTEN TENNIS ELBOW!! BUT, THIS IS A LONG SLOW INJURY IN MY OPINION. I DO SLICE ALOT & I'M SURE THAT'S WHY I GOT THIS INJURY. I WAS PLAYING TENNIS WHEN I FELT IT. THE INJURY ITSELF IS AT THE TOP OF MY FOREARM, NOT AT THE ELBOW BONE. THANKS FOR ALL THE TIPS-TRYING TO AVOID GOING TO PT FOR IT. DO YOU LIKE MY EMAIL ADDRESS? MO

    • THANKS FOR ALL THE HELP IAN

  6. Your video's on re-hab of tennis elbow is absolutely fantastic. Really appreciate the help.

  7. I have a shoulder injury. A physiotherapist said that it is tendinits. I did ultrasound, but its still not good. I am out since november. Please help me. I want to get back to my only life which is tennis. Thank you

  8. plantar fascitis and tendonitis recovery exercises could be useful

  9. Thanks again Ian. I am observing huge improvements already.

  10. Ian,
    Thanks for these helpful videos on tennis elbow.
    Suggestion: therapy for plantar fasciitis
    Also, prevention of achilles tendon injuries
    Thanks-

  11. Great program thanks I am right handed should I also do same exercises with left arm as well?

  12. Thanks for your latest videos on tennis elbow Ian. I've been suffering from this for around 6 months and have already noticed an improvement having followed the instructions in video 1.

  13. Great series. While I don't have a "serious" tennis elbow problem, it does crop up every once in a while, I think a regular program of these exercises will be good "preventive maintenance" for eliminating the problem completely. Looking forward to something on the rotator cuff, that seems to be a little more difficult (at least for me) to resolve once it starts acting up. Thanks.

    • Hi Wait, I just noticed your comment about rotator cuff pain. I suffered this for nearly 2 years and found that using a massage cream on my shoulder BEFORE playing to be the key. I'm from the uk and used something called Lloyd's cream (diethylamine salicytate) but I guess any good massage cream, should work as well. Then I changed my serve technique following Ian's recommendations and using video to analyse my technique. I'm pleased to say the problem is now completely elimininated.

  14. Excellent coverage of TE rehab. Been there done that with TE a while ago, and pretty much had to google and experiment my way thru rehab having never encountered such a full 'course' on TE. This three video course sets the standard by which other TE video courses should be judged.

    It would be nice to have a TE prevention video or two on how improper technique of one sort or another creates or promotes the development of TE in the first place. Like many tennis newbs, my TE was created by using the grip of death to attempt to force the racquet into position to hit the ball where I wanted it to go. Go figure how that common beginning/midlevel technique puts a lot of destructive forces on the elbow and results in TE. In the process of rehab, it was discovered that relaxing the grip of death and learning to adjust stroke timing with a relaxed grip so the racquet does more work. This helps TE recovery and prevents it's reoccurance, while improving power, accuracy and touch. An ounce of prevention is worth a pile of ibuprofen…

  15. I like the exercises. I am recomending them to a friend of mine. I had painful tennis elbow a year ago, got some exerecises and felt better, but I really like your exercises, too.
    I would appreciate some help with Achiles tendon! I'm having reflexology on it and am a lot better, but like the idea of exercise, too.
    Keep up the good work!
    Amanda

  16. Hi Ian – thanks for this series.

    I would request info on shoulder injury, which in my case probably comes from poor service technique. Too jerky, not smooth enough, not loose enough, too tense – and not warmed up enough.

    And the most problematic would be lower back pain, which has multiple causes but I also sometimes get from serving.

  17. Great and very usefull information! Thank you so much!

  18. Thanks for the elbow treatment course. I used similar though less extensive exercises to treat my first case of tennis elbow, and they worked over the course of a month or so. The tennis elbow pain has virtually disappeared. I will use you additional exercises to continue to strengthen the elbow and maintain flexibility.

    Are you planning a similar course on rotator cuff rehab and strengthening?

  19. Hi Ian,
    Nice set of videos.I think for those out there it would be interesting if you could state what in tennis actually causes this problem
    1 late hits
    2 grip too tight
    3 strings..etc etc, and also of course you can get this "tennis elbow" by typing too much on a keyboard without wrist support…carrying suitcases…ironing clothes…so not just from tennis

    regards and keep up the good work
    John

  20. I do a good amount of stretching before warming up, and probably more important, after playing, and I have added the stretches demonstrated in Video 1 to my routine. The results are very much worthwhile. Thank you Ian and Ryan!

  21. Hi Ian:
    Any suggestions on How do you treat heel bursitis?
    I have had it for about 1 year, eventhough I have been stretching pretty often before and after I play. I have also changed my tennis shoes and even had some treatment with electric current. But still hurts sometimes after I play.
    I heard about the Osmo patch to treat heel bursitis but don´t know how effective it is.

    Regards

  22. Great vids. Great advice. Could you do some on the hip flexor and hip injury prevention?

  23. Hi Ian,
    As usual….Very informative. Another good one would be knee issues,and how it relates to hard court vs clay.
    Ways to strengthen the knee.

    My best,
    Larry

  24. Very worthwhile series.

  25. thanks for the great tips to help strengthen forearm. what can i do about right shoulder that often gets a little tender?

  26. I don't currently have tennis elbow, although I've suffered with it in the past. Just doing these exercises makes my wrist and elbow feel wonderful. I'm sure this is great rehab from just playing a long three set. It feels like it's good preventative help for my game. Thank you so much Ian.

  27. Excellent videos Thanks for your time. They were very informative

  28. Great videos on treatment and prevention of Tennis Elbow, but I'm over that with a smaller grip and heavier racquet. Any chance of covering my current problem of plantar fasciitis. For me this has been going on for 4 months and though I still play 3 times a week for at least an hour and a half those days and walk 10 miles each of the other 4 days of the week without too much pain, resting afterwards and first thing in the morning is painful. Thanks

  29. This series on the tennis elbow is very good. Thank you.
    A fourth session covering prosthetics wrist & elbow brace type things would be high value.

  30. Thank you. I love the rubber band exercise which I have tried. It works! The rice one is new. I've been looking for a device that provides "contraction" finger resistance. I can't wait to try it.

  31. Really useful information. I knew about some of them but not all and it is great to have it as complete system for elbow recovery. I will definitely use them on a daily basis. I also would like to learn about how to deal with rotatory cuff injury. Thanks!

  32. A very interesting – and useful – set of videos.
    Thanks, Ian.

  33. Thank you, I really needed this for my golfer's elbow from playing tennis! Long time nagging Achilles tendon that fares up after playing. Any helpful rehab and preventative exercises? Great series!!!

    • I'll have to see what I have on the achilles, Carlo. Thanks so much for watching!

    • For the Achilles Tendon pain there is a very effective device that goes by the name of Prostretch or Stepstretch that you must try. It can be purchased on the web from numerous sources for around $30. It is also effective for relief of Plantar Faciatis. I've used it for 20 years and still wonder why more people don't know about it. Best of luck.

      • I use that at the gym every week and then sit in a hot tub and sauna. It's terrific. Highly recommended for Achilles tendonitis. I also do a long stretch with a foam yoga roller under my calves/achilles and roll my legs on that, using the weight of my legs crossed, while on my back. Good luck

  34. Thanks for sharing. Would like to see an exercise for for
    rotatory cuff

  35. Awesome series, I shared it on my clubs facebook page, and I'm sure to start incorporating these exercises into my routine!

    • Thanks so much for sharing it, Daniel. I really appreciate that :-)