Let’s face it – tennis elbow (or “golfers elbow”) can really be terrible. I know, I’ve had both varieties myself and they can really restrict your ability to play the game.
Thankfully I was joined by a professional sports medicine trainer to show you how to treat your own tennis elbow and get yourself on the road to recovery.
Important – As with any kind of injury or physical issue you should be seeking the one-on-one advice of a medical professional before implementing any kind of treatment yourself! Every person and every injury is different, so getting personalized advice is extremely important.
That being said, I hope this video and the two following are extremely helpful to you! This one is going to focus on stretches that you can do to start loosening up your tennis elbow or golfers elbow.
Once you’ve done that you can move on to strengthening which Ryan and I will be covering in Video 2 and Video 3 (out soon!).
Question – What other types of injury would you like to see videos on? Let me know in the comments below. Thanks for watching!
Congratulations !!!
Outstanding job Ian, Thinking of all aspects of the game
I am sure these 3 videos will help most of your followers to recover or prevent injuries.
Personally speaking, for me they will be of Great help
Thank you
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.
Instructional video Ian. Thank you to you and your team.
It has probably already been suggested: the same video series on injury treatment and prevention of the tennis shoulder could be of interest to your viewers.
These stretching exercises were the exact same exercises that I was taught in rehab by my orthopedic surgeon. They are very easy to do wherever you are and I always do these exercisesjust before playing tennis.
So far things are i think getting better. Reguler streches and the light wieght rotations are really helping. im also trying not to do to much in the gym (shoulder, Chest etc. and am using a cold gel aid pad from the freezer as suggested by the phisio which i do know is keeping the pain off. What i wanted to ask is should i be doing all this with the elbow strap support on or off????
Cheers Stan.
I am having trouble with my rotator cuff. iIwould love it if you could do some videos on that.
I have been havine trouble with my shoulder for quite some time. It is very frustraying.
I have been seeing a physiotherapist but feel like I am missing something.
Thanks Ian and keep up the terific work.
LAstly after doing a lot of research I switched to a more ARM friendly racket 2 years ago which is another reason my Tennis elbow is gone…
Switched from a Wilson N1 Ncode racket to a Yonex RDIS200 HG model..this is a heavier racket
11.7 oz And I also had a gel replacement grip put on and use an overgrip to further reduce shock
and increase weight
Further on Tennis elbow,,,,I had this problem a couple of years ago…so sore hard to lift a coffee cup etc
1) Stopped playing indoor ball hockey
2) after looking on the internet I started doing warm up & stretching exercises before playing
3) started to wear the CooperCare laStrap..which is a gel pad that keeps my arm warm and reduces shock,
After wearing the support for a while I stopped doing the excercices but continue wearing the support.
4) also try to properly hit my 1 hand backhand using proper technique
My elbow or forearm gets sore once is a while but very slight I feel that it has improved 95 %
Have a slightly sore left hip……usually a little sore after playing 2 hours of doubles …sometimes a little sore while walking dog later in day after playing Tennis…
I am 63 & play doubles normally 3 times/week and play mostly singles outdoors in summer..
Can feel very slight pain at ti mes while playing but normally pain free while playing..
I am a rec player at 3.5 with a 1 hand backhand etc
Thank you Ian for these exercises which Ryan has shown. i will be doing them. I have had a tennis elbow since April 2012. I did have a cortisone injection in the elbow in August 2012. The elbow is certainly not as bad as it was initially but i know it is still there. The pain being where the tendon attaches to the elbow sort of on the elbow bone! Very tender on touching or bumping. Mercifully I have stopped bumping it too often! I am loathe to start playing tennis again, as I fear I will not be assisting in the recovery and besides anything else I do not feel like playing in pain. And other than on a tennis court I am not in pain. The backhand being the main problem for me. I look forward to seeing Videos 2 and 3 and thank you again for helping me. Diana Higgs
Great video!! How about some shoulder advice. Had bilateral rotator cuff injuries (not at the same time), but would be interested in any input you have on prevention and treatment.
Happy New Year and thanks for the Christmas Card. Nice looking family! Sunglasses made me jealous it was snowing here when your card arrived.
An even bigger thanks for the tennis elbow info. I've been careful not to aggravate my tennis elbow problems again and stretching and strengthening are 2 keys to success. Ryan's expertise really cleared things up for me and I've listened several time to these videos. I'll use his stretches also going forward.
For me I also had great success using the baseball pitcher technique of an ice bath for my elbow. It seems that after I started that along with the stretching and exercises it got better exponentially.
I'd love to have you do a similar thing with Ryan to deal with Rotator Cuff irritation. It like my tennis elbow are being managed but I'd like to rid myself of both forever!
Video 1 on tennis elbow treatment looks very effective. Looking forward for follow up videos 2 & 3.
Would you have recommendations for treating sciatica? Its been a problem for over 4 months & is most painful after 2 hours of tennis. I've applied some stretching techniques, applied heat & cold packs in the pain originating area and have taken anti-inflamatories. Sleeping is disturbed from the associated pain.
Taking a break from tennis or reducing playing time are considerations, but correcting the problem is what I'm hoping for. Are strengthening exercises recommended?
thanks, Ed
No Question, and unfortunately Injuries are part of the Life Game of Tennis.
Thank you so very much for addressing some of the most common and most
painful injuries. And also offering several ideas on prevention, as well as strengthening. It is good to have ideas of how to do the (best right things) for the injury, and or options becasue one option may not be the best right thing to do for everyone who suffers from the same injury. Personally I have found Plantar Facities and bone spurs to be like Tennis Elbow had to heal completely and next to impossible to play with. A Classic catch 22 there is no immediate solution, and probably more that one Tennis Action that contributes to the injury. Thanks for your time to share your best suggestions,
Gloria Otto
part of the
Hi Ian,
Great videos, all around. I constantly struggle with shoulder pain, particularly aggravated when serving a lot (back to back matches) or serving hard. I'd love some advice on conditioning and prevention.
Thanks
I had tennis elbow when I first started playing tennis. I resolved the problem when I started using the arm instead of the wrist for pronation. I never had another occurrence though I wear a brace on my arm to remind me of the proper stroke. With the hard surface, I get plantar fasciitis problems and this was and is the hardest to heal for me. Inserts and good tennis shoes and daily stretching keeps me playing but I would like to see what stretching exercises a physical therapist recommends. Also what exercises that would prevent rotator cup injuries and strengthen the shoulder would be welcomed.
Hey guys I have been battling tennis elbow for years. I've tried stretches, thera bars, stopped playing for a couple of months, used only nat gut at low tensions and prokennex rackets. Did not help. A had a pro look at my strokes – it turned out I was SQUEEZING MY RACKET ALL THE TIME. use the other hand to hold the racket like 70% of the time. It fixed it all. I am tennis elbow free. Try it Maybe it will help you !! 4.5 big hitter.
Would love to see stretching and strengthening exercises for the knees which would be great. I have definitely had knee problems this year and need to strengthen my knees to be able to continue to play tennis. I have put so much time and learning this year as I love the game of tennis, but now have knee problems that I need help with. Thanks for offering these videos as they have helped me learn and progress.
Great vid on elbow exercises!! Thanks Ian.
It would be great if you could do some vids on knee problems and exercises, cause a lot of guys in my club suffer from knee injuries. Thanks again!!
The tennis elbow stretch exercises are awesome! I will incorporate them into my normal 20 minute stretch routine prior to getting on the court.
I would like to know more stretching exercises to minimize injury related to the service motion. The injuries I'm referring to are 1) shoulder pain of serving arm 2) low-back pain from serving. Any tips?
I'm older and have been playing tennis for over 50 years (but not at a high level). I've had tennis elbow, golfer's elbow, rotator cuff tendonitis, and hamstring tendonitis and have had to see Orthopedic doctors and therapists for treatment during my lifetime. I've reviewed the first 2 video's look very effective — wish I would have had them in the past when I had tennis and golfers elbow. I had a tennis pro suggest using exercise bands for golfer's and tennis elbow problems and have found them very effective in strengthening my lower arm to the extent that I haven't had this problem in years(and I'm now 67).
Thanks for addressing this topic! First, Is it safe to assume that these stretches will help prevent injury? Second, I also suggest addressing plantar fasciitis.
The three most common problems that I have seen with high school players are in order: tennis elbow, shin splints and wrist pain. Any help you could provide with these would be much appreciated.
Great introduction to treating tennis elbow! My physical therapist also recommended 5 minutes of massage to the elbow area, especially with a rounded tool (eraser end of a pencil or a rigid door stop) to break up scar tissue. Will be interesting to see the strengthening exercises. And all the posters recommending finding the root cause and fixing it are right on target!
Been there and almost done it.
This is simple, but excellent. I'd like to see more about low back problems! I'm constantly with pain on the left side and don't understand why and which is the proper treatment. Sometimes when I stretch the pain gets worse. Maybe this side is weaker than the other because of tennis. I don't know…
Thank you!
I think it would be wise to remind players that if they have or have had tennis elbow problems, they would be well advised to look for specific elements of their motion, usually in serving but sometimes in FH, which are causing it. The injury will linger and recur if that is not addressed.
Thank you for bringing this information to us. It is a wonderful service!
I've been advised about these wrist extensions, but it is always worth while to be reminded. How about back problems associated with errant service motion?
This video was very helpful to me. I know several teammates suffering from tennis elbow and have had it myself in the past. I will try to do these exercises on a regular basis.
I've been having issues with my back, gluteal, piriformis and sciatic nerve on my dominant (right) side, sharp pain to the point I can barely walk. After they subside I can do other athletic activities but they quickly flare up once I play tennis again, I've narrowed it down to serving motion, I was even being under the supervision of a pro to make sure I was doing it correctly. It probably doesn't help that when I am a little "rusty" I emphasize more the kick serve motion to allow for higher margin of error. I am at the point I am getting medical help but I would like to see this area addressed. Thanks for addressing this unfortunate but important part of the game!
As ever, the right video at the right time! I was just wondering how to sort out my 'golfer's elbow' & then I see this. Great stuff. Thanks a lot.
Keep 'em coming!
Regards,
Hey Ian — Had a long partial tear of the common extensor last Spring that got me a couple visits to the famous Kerlan-Jobe (btw highly recommend them to anyone in SoCal-a different philosophy about sports injuries). All the exercises and strenghtening were cool (Still use them), but if there is a mechanical issue in your swing that caused the problem to begin with that needs to be adressed! Mine was taking the ball late with my weight back and using a death grip on the racket because I was in panic mode! Almost fixed!
Also any mention of braces; good ones and how they work.
Good info Ian, thanks.
I would appreciate any advice you can offer with regards to the different types of string one can use to best help them address any tennis elbow issues.
Ian, thank you for covering tennis elbow treatment. I have been plagues off and on for several years by this painful ailment. I am a 4.5-5.0 senior player playing in Men's 60's Suncoast tennis leagues. Anything that can make this better would be great. I have enjoyed all of your great videos. Happy New Year!
That's excellent thank you Ian and team!
How about some knee strengthening exercises (especially relating to meniscus issues)
that would be great to see.
Hi Ian, will try these exercises.
For an additional area of the body how about our feet. We take them for granted and are on them all day so its hard to rehab and rest them when they get injured.
In particular plantar fasciitis.
Hey Ian great very helpfull, i also advice my players who suffered the problem to grab newspaper and make like a ball that also helps but so far so good i never suffered.
Very helpful exercises. I spend approximately 20 minutes before playing to get loose so that there is no injuries with tennis. I have found that it is much easier to prevent than treat. My age is 68.
I would also like some similar exercises and stretching for the shoulder
Thanks for the info to players. As a n m.d. And avid USTA tennis player and h.s. team physician, I have been using these exercises for many yrs. to treat and prevent tennis elbow in my patients. They work ! Keep up the good work in prevention information.
I've been treated for 2months now for bursitis in the right thigh muscle and it helps. Yesterday walking in mall I started to feel sore and limping slightly. I'm 68 & trying to return to the game. These videos help me to pinpoint how I got my injury which showed up at the end of the outdoor season, thank you. I was playing old school tennis and out there more then my body could handle.
Hi Ian,
I have been struggling with foot pain for quite some time. Some say it's plantar fasciitis, but the pain goes from my little toe down to my heal area on the upper part of my foot. I know the pros often have special orthotic inserts put in to their shoes. Is from over pronation or under pronation? Some people have flat feet, and some have high arches. Could any of these foot types cause such an injury? Could it be caused by wearing the wrong tennis shoe for my type of foot?
This is great. I have had some tennis elbow issues but it doesn't usually bother me when I play but rather when I do random other activity. My nagging injury right now is lower back, leading to a painful hamstring issue. Would love to see some thoughts on this.
thanks to you n Ryan for this important & brief video. Looking forward to the next episodes of strengthening. I would also be interested to see stuff relating to ankle injuries/ tendon injuries that are one of the most common besides the knee n elbow.
Would it be possible? Just some short, crisp stuff on prevention?
Thanks once again & Happy New Year to you, ur family & the ET team.
A video on knee pain in tennis would be great. Especially due to the public hard courts that seem to be poured concrete and no give whatsoever. What exercises might help? And any equipment that may be helpful to take stress off knees. Nice video!
Just in time; I just had a pain in my elbow yesterday afternoon while I was playing and later had some massage at home, but this was just in time to heal(I hope) my elbow.THANKS
Tosun
Hi Ian. I hope I won't have problems with tennis elbow, but I will deffinitely start doing these exercises as a prevention. On the other hand I have problems with my knees (jumper's , runner's knee) in last couple of months, so I would be very grateful if you could make some videos regarding this type of injury. Thanks a lot.
Thanks Ian, These stretches are very effective and really identify and isolate those muscles which experienced fatigue and soreness after long bouts of extended play. I look forward to to videos 2 and 3 for strengthening those specific areas. You really work to bring great content to your students/viewers. Thanks!!!
As always great tips Ian. Love your videos. They helped my tennis. I'm 4-4.5 player and have suffered from tennis elbow for the last year pulling completely out of tennis for the first 7 months. Ough! The first 2 stretches are classic and I've been doing them. Really helped me. The last one is new to me. So, I'll add it to my arsenal. Also, have been working w/ small weights doing special exercise targeted to the TE injury.
The other injuries I'd like you to address are knees (my right knee has bothered me).
Hi Ian,
Thanks for the useful video. I myself never suffered tennis elbow yet, i believe these exercise will prevent possible tennis elbow in the future. Unfortunately, i have neck problem. Since i learned to use pronation in my serve, i got injured on my shoulder, bicept and finally those problem moved into my neck and shoulder-blade. I feel uncomfortable with neck and shoulder blade even in normal activities. When playing tennis, shoulder and bicept where i initialy got injurued get irritated.
I believe every piece of words from this kind of expert will help me play tennis for my life.
Thanks.
Excellent work, Ian! Other injuries that merit treatment: hamstring pulls, groin pulls, and heel right where achilles tendon attaches. I haven't experienced that last one, but another which responsds very well to therapy and is an occasional problem for people is a rotator cuff pull or tear. Good job!
I was thinking of knee injury since very often we have to bend down to hit a ball, so knee injury would be kinda common. But I have never come across any video which talks about it.
Ian,
Those stretches are just brilliant. I have been plagued with wrist and arm pain over the years and these three little exercises are the best I've ever come across for the wrist and forearm. Just doing them while watching the video I could feel pain in my right (serving) arm and after holding the stretch for 30 seconds I could feel the pain lessen. I can see that these exercises will be very effective for me. I can't wait to see the strengthening exercises.
Many thanks and Happy New Year!
Jack
About half the people (well the older ones anyway) I know at the courts I play at, say they have "torn" or at least painful rotator cuffs. So I'd like to hear about stretches and exercises to protect and recover from rotator cuff problems.
I have had the same type of injury and had to go to a physical therapist. He had me do stretches, and exercises with 1-2 pound weights attached to my ankle to restrengthen the piriformis muscle. During the injury, I could not squat down as my sciatic nerve would get pinched, causing severe pain.
I have been suffering for a month now with tennis elbow.I was just letting it rest by not playing,putting joint pain meds on , till now.
Tried the 1st exercise and feels better already.
This is great.
Had experienced tennis elbow over 8 years ago when first learning to play tennis, it can be excruciatingly painful. With proper instruction about stroke timing and grip, it went away and "knock wood" has never returned. These were the same excercise recommended by my PT. Thanks for the reminder. Good to call back on for students who may be experiencing the same. Thanks Ian!!
Could you give us sample of excercises for the shoulder-superspinatis(sp?) and the glutes maximus-peraformis?
Thanks a ton for the videos, Ian. Very simple, clear and extreamely useful to tennis players. Would appreciate similar videos for knee pain and tips of correct grip and racket string selections. Tnx in advance.
I suffered through Golfer's Elbow for 18 months, and I know countless friends and associates who've endured Tennis Elbow.
These exercises are great, as are many other treatments for the ailment. But, often, treating the ailment isn't enough. And that's where too many players, in my opinion, fail to improve. All they do is "treat" the condition, instead of understanding its many causes and identifying which is most likely the cause of theirs.
When I first encountered GE, I did all the treatments—rest, ice, massage, stretching, strengthening. I switched to softer strings and a more flexible frame. But it wan't until 18 months later that I pinpointed the cause of my pain—it was a mechanical flaw in my serve. Wham, I was better in two weeks!
So, while you educate ETers about how to treat TE, I hope you also encourage them to talk not just to their doctor or therapist, but also to the pro.
Thanks Ian,
very helpful.
Looking forward to the strengthening exercises.
It may also be helpful to point out to your faithful, the importance of the racquet ; i.e. the grip size, the weight itself and the stiffness of both frame and strings. With the right racquet and strings I don't have arm or wrist problems.
Cheers,
I have been suffering from tennis elbow and plan on using the 3 exercises to stretch out those muscles. The only help thus far has been a shot in the forearm and anti-inflammatory pills. I am anxious to read the comments to see what others have done for this ailment. Thanks Ian for the video!!
The benefit of stretching is limit to preventing tendon from shortening (due to scar tissue) after it is injured. Tendon is a strange tissue in the body which only gets triggered to repair and get stronger and thicker through loading it. Steroid shot and anti-inflammatory pills suppress inflammation and the pain. But the fact is inflammation and pain is the body's natural response to trigger the healing process ! So, pills and shots will result in short term pain relief and will cause the injury to prolong for years without actual healing.
Good information on a tough subject. I've begun to have issues in both elbows due to some home chores. While I've tried some of these before, I learned a new on this time and it feels like I will get some relief by adding this one. I am anxious to hear about the excercises.
Another idea for rehab: hamstring stretches that go beyond the standard ones we all see. I have persistently tight hamstrings and have been unable to get them a good stretch without pain.
Interestingly, these wrist stretches pop my shoulder which now allows my arm to move more easily.
As an older viewer, I would appreciate knee exercises as my knees always hurt after playing. Currently I use leg extensions and leg curls with less than 25 pound weights.
I got tennis elbow twice in the last 5 years. First time I got it was due to excessive fly casting practice (to achieve the feat of throwing out the whole fly line) and playing big fish on fly rod. The 2nd time I got it was due to excessive tennis drill in winter time after work in the evening when temperature was below 5 degC. The 1st time I got it, it took me more than one year 3 months to get well (doing lots of stretching and light weight exercise without increasing weight for fear of re-injury). The 2nd time I got it which was in June 2012, it took me 3 to 4 months to be able to get back into tennis. The difference in time was due to the fact that I found out the "secret" of tendon healing in my 2nd episode. The secret is actually contrary to what doctors or even physio normally recommend. Yes, resting and passive stretching does little to promote tendon healing. The truth is tendon can only be stimulated to heal and repair itself under progressive loading especially during very slow eccentric contraction. So, the truth is to get into dumbbell extensor curl as soon as possible. Start with as light as 1Kg and work through the pain with very slow eccentric and concentric movement. The low weight and very slow movement will not cause further injury (fast explosive contraction will). The pain will soon be gone and one should then move to 2 Kg and higher and higher weight as tendon becomes stronger and stronger and very soon pain will be gone forever. Deep tissue message on the tendon during the healing process is also essential to break up the scar tissue as it heals. In short, NEVER EVER rest any tendon injury or take any injection for it. Those who do that will suffer years of crippling injury.
Ian
Are these good exercises to do to prevent injury? I have a warm up routine that I follow that involve stretches, but what your video showed are new to me. I suggest you do a series on how to properly warm up before a practice or match and how to cool down after playing.
That's an excellent idea, Jim. I'll probably do a dynamic warm-up video soon. Yes, these stretches would definitely help with prevention, as well as the strengthening exercises coming up next.
Thanks Ian for the video,
I have pain underneath my elbow only when I do certain movements like opening the trunk, so I'll try that palm/arm stretch. I also have right hip pain after my single tennis play each time.
Yes! I cut out a bit of this video in the interest of time where Ryan describes that we'll be covering both tennis and golfers elbow areas. This video and the other two will be covering both!
Ian….your video couldn't come at a better time for me. It's been over a week that I have had discomfort in the inside of my elbow/forearm. After some research and asking around, it's what commonly known as "golfers elbow". This discomfort does not affect me on ground strokes, but it does big time on my serve. I will start the stretching exercises and hopefully the pain will go away. Thank you.
PS: you posted: "Question – What other types of injury would you like to see videos on?".
This is good. It's short and to the point, and when you try it you definitely notice what's stretched, and can see why it could be helpful.
Related comments: I've got a gyro ball, that's quite good for strengthening wrist and forearm, or potentially loostening up your arm. There are DFX and DynaFlex (and other) makers. I bought mine because one of the pros mentioned theirs when they were going through their bag on the Tennis Channel. There are several models, and they're not too expensive. If you know of such things that might be of help, could you mention them or demo them at appropriate times? (if you don't like them, don't take the time). I'd be interested in whether any of the elbow or knee or ankle straps/supports are worth considering. I have several friends who warm joints before play, and ice them after play (together with stretching). This wasn't mentioned, and might be, if a good idea. Thanks, Dave
PS: this doesn't have to apply only to physical aids, but gadgets like string tension meter/guages, etc — do they work, and are they worth purchasing, to check whether your strings are in need of replacing… Might have one video on gadgets if you think of enough, and include weighting tape, head protection tape (I like to cut a wide one in half, and put 1/2 down each side of the head. That way, the sides are also protected from clicking/cracking in doubles, and you can restring the racquet without having to replace the protection tape), potentially different ball machines or bang boards, if appropriate for club level players… Could potentially include information about types of balls, for indoors/outdoors/clay courts/hard courts…
… or branching out, some of the soft or foam balls, for starting children and grand-children out in the sport (though that's probably a different video, if you'd even be interested in that aspect. If you are, I'd like to know whether any of the portable nets, like from "Park & Sun" or Gamma, are worth buying. I'd start by putting a net across our driveway when grandchildren are visiting, and we could play more realistically.
Great video, as always. My question is: how common is tennis elbow among high-level players, especially the higher-level pros? We hear about Federer having back problems, Nadal having knee problems, Del Potro having a wrist problem, Sharapova with shoulder problems, and so on, but I cannot recall ever hearing about a top player having tennis elbow.
Why is that? No one, but no one, puts more strain on their elbows than they do, right? Maybe not. Maybe they actually put less strain on the tennis-elbow muscles and tendons because their technique protects them.
I just wanted to let you know that I think you're doing a great job. I really appreciate your work, and of all the online tennis instructors that I'm familiar with I think you're the best. I went through your free serve course (I'm still working on that one now), which I think is great and look forward to the rest of this series, too.
Ian, please cover the causes and Rx of insertional tendinitis of the posterior tibial tendon as it inserts into the navicular (of the foot, of course).
Good video, I wear an elbow strap from time to time, but these stretches really felt good.
Would like to add to the request of others that a shoulder/rotator cuff stretching video would be appreciated. After I play, elbow is usually ok, but shoulder aches.
This product was recommended by another player and resolved my tennis elbow in short order: Theraband Flexbar, which comes in three different resistance strengths. I use the green bar, and after just a few sessions the pain was relieved such that now I only use it infrequently. There are videos on YouTube demonstrating the product exercises which are simple, but effective. I've recently begun to have issues with the inner arm tendonitis as I'm working to increase topsin on forehands and kick serves as pronation affects these small muscles, and although the Theraband is supposed to be good for golfer's elbow I haven't found it to be as effective as the treatment for tennis elbow, your results may vary. The third stretch in this video seems to better target these muscles so I'm going to incorporate this into my regular regimen.
Calf muscle pulls seem to be more & more common among my friends. These are good players over sixty who are mobile on the court. Is this just a product of aging or are there some preventative measures we can take? If the injury has occurred what are some exercises that help with rehabilitation?
Cheers,
Dave
I have been suffering for months with tennis elbow with which, after resting for 4 weeks – then a further 2 weeks, I have continued to play wearing a variety of wraps and straps and have finally had my first visit to a physio who has given me one stretch [ the second on your first video] and one exercise [probably to feature on your second : ) ] to do for a week before my next appointment.
It will be interesting to compare notes along the way!
Thanks for putting this out, I have been looking for ages for some good advice online…. wish I had seen yours sooner!
Excellent and for me, timely video, Ian! I've been resting from tennis for past three months trying to get past "Golfer's Elbow" (pain at the tip, right?). Funny thing, after I stopped playing, I noticed pain in my shoulder that I hadn't noticed before and started thinking about the kinetic chain. Also, I believe it is all related to my efforts to learn the "modern game" (brushing up on my groundies) and a kick serve, bringing more spin and control into my arsenal. So, I'd love to see stretching and strengthening videos for the shoulder,the core and the legs (it's the kinetic chain, right?), and my New Year's resolutions will include signing up for your serve lessons! Kudos and keep up the great work!
Yes, a good reminder that, having suffered from this and having sought professional advice (and now ok, no strapping) that I should be "warming down" my elbow, wrist and arm as well as my legs and hips!
Thanks. I've passed this on to a tennis chum who is suffering!
Brief and useful video, thanks. I've had this dreaded tendonitus for somewhere between 6 and 8 years now, and I've never completely got rid of it. I've had spells of 6 months and 3 months without picking up a racket, so understand the frustration of not being able to play, very well – as well as the frustration of not being able to play very well.
I've seen physios, done some electrolysis stuff (seemed to be useless), sore-making massage (after weeks I suddenly had a breakthrough, so it can work), and stretching, etc. I'm back playing, always with a brace and always with some pain (but not chronic at present, touching wood) – that I 'manage'. I don't do the stretches (like these in the video) enough, so I'd better make that a daily 10 minutes to add to my new year resolutions. I do some strengthening exercises fairly regularly, but I'll be very interested what you show in vids 2 & 3: I'm sure they'll be most useful.
Sorry to go on at length: my first post. Keep up the good work on the site, vids and pods.
It sounds like you've had a very challenging run, sorry to hear that! Hopefully these videos that I'm putting out will be helpful, but it sounds like you're getting a lot of personal attention already (which is always best). Best of luck to you!
I suffered with tennis elbow for months; as a matter of fact I still used a strap over my arm whenever I am playing. When I tried those stretches in the video I immediately felt the healing power. Very helpful.
Nice job. Looking forward to next set of videos 2 & 3 on stretching exercises.
like all coaches I do a lot of ball feeding with a ballcart. any suggestion to prevent lower back pain from getting balls out of a trolley with your left hand considering the fact that I am righthander and that I do bend properly and slightly my knees as I am taking 2 or 3 balls at the time. The cart fits 300 balls, I usually take 3 balls at a time. I roughly feed 600 balls in one hour. The pain is a slight pinch in the left lower back area which makes me limp after a while. any suggestion.
Bernard
I remember those days very clearly, Bernard. A full day on court is definitely hard on the body. Is it possible to raise up the basket a bit more so that you don't have to bent over? I think that would probably be best along with some stretching and strengthening for your lower back. Maybe I'll have some videos out soon about that area.
For so many stretching exercises, the typical advicenis to be warmed up first. But your trainer said these could be done before or after playing. Is stretching like this good while cold?
It would be best to go through some dynamic stretches first before doing a few static stretches like this. Get things moving around before pulling on one specific area. Good question!
Thank you Ian!! Hopefully this will work as I have attempted to "repair" my tennis elbow for the past 3 months with little effect. Looking forward to the other videos on exercise for TE…
Ian, was familiar with these stretches but the clip was a good reminder about some of the finer points. Perhaps because of my age (68) my right hip has problems. This impedes movement, both laterally and in getting down for half volleys. Thanks for going beyond just stroking techniques in your videos.
Thanks for this. Perfect timing. I have been suffering for months from tennis elbow…Still playing though. Do I need to take a complete break from tennis to heal?
Really sorry to hear that, Apedog. It's not always necessary to drop tennis completely to let things like this heal, but to be honest sometimes it's the best thing to do. If what you're experiencing is just a minor annoyance, something that you notice once in a while then simply doing the exercises that Ryan demonstrates will probably be enough. However, if you're in a significant amount of pain while playing, and that pain carries over to other every day activities, something that is bothering you 24/7, then it might be best to lay low for a few weeks and allow it to rest and recover. Seeing a trainer or doctor is always best!
Sorry to hear that, hopefully this series of videos is really helpful though. I'm definitely seeing a pattern of shoulder requests, so that's pretty likely in the future.
Excellent demo. Thank you. I had tennis elbow a number of years ago and it took forever to go away. I ended up using an aircast product which helped, but most of problem was caused by bad form on my one handed backhand. So I fixed that and was wearing the aircast brace for moths after the pain went away. But these stretches are great ones. As to other injuries, and physical therapy stretches that can help either prevent or rehab, specificaly for the shoulder – rotator cuff, bursa, and biceps injuries that affect the shoulder. I am having that issue right now and ever since that last kick serve to the add side – I haven't played – now going on 14 weeks. I am in PT and it's helping.
Glad you're over the tennis elbow, but sorry to hear about the shoulder issue. Injuries can be so incredibly frustrating. Kudos to you for heading over to PT, it's always best to get professional attention for physical issues like that. Thanks for the input!
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Peter
how to stretch ur hand to make serves like PRO
mike
how to try to prevent should injuries i think would be helpful
Alberto Galan
Congratulations !!!
Outstanding job Ian, Thinking of all aspects of the game
I am sure these 3 videos will help most of your followers to recover or prevent injuries.
Personally speaking, for me they will be of Great help
Thank you
shantanu
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.
Michelle
Good one… I had the problem yrs ago… Luckily not since. Also found restringing made a big improvement. Using this as preventative medicine is helpful.
Nathanael
Instructional video Ian. Thank you to you and your team.
It has probably already been suggested: the same video series on injury treatment and prevention of the tennis shoulder could be of interest to your viewers.
Kind regards,
Nathanaël
tom stevens
Pain in left shoulder – I am right handed.
Paul Bhadha
These stretching exercises were the exact same exercises that I was taught in rehab by my orthopedic surgeon. They are very easy to do wherever you are and I always do these exercisesjust before playing tennis.
DONSTEWART
Great exercises ….the arm feels much better…you don't realize how tight the arm gets with all that tenns.
christopher
Calf injuries:(
I recently pulled my calf and it stinks!
Frederico Camargo
Great! This information was very useful for me as recreational player who suffers with this problem recurrently.
StanSteel
Ian…OK
So far things are i think getting better. Reguler streches and the light wieght rotations are really helping. im also trying not to do to much in the gym (shoulder, Chest etc. and am using a cold gel aid pad from the freezer as suggested by the phisio which i do know is keeping the pain off. What i wanted to ask is should i be doing all this with the elbow strap support on or off????
Cheers Stan.
Ian Westermann
Great to hear that you're feeling better, Stan. To be honest I don't feel comfortable answering that questions for you, ask the physio!
Michael
I am having trouble with my rotator cuff. iIwould love it if you could do some videos on that.
I have been havine trouble with my shoulder for quite some time. It is very frustraying.
I have been seeing a physiotherapist but feel like I am missing something.
Thanks Ian and keep up the terific work.
steve Ross
Thanks- Well and patiently explained!
Greg Cooke
LAstly after doing a lot of research I switched to a more ARM friendly racket 2 years ago which is another reason my Tennis elbow is gone…
Switched from a Wilson N1 Ncode racket to a Yonex RDIS200 HG model..this is a heavier racket
11.7 oz And I also had a gel replacement grip put on and use an overgrip to further reduce shock
and increase weight
Greg Cooke
Further on Tennis elbow,,,,I had this problem a couple of years ago…so sore hard to lift a coffee cup etc
1) Stopped playing indoor ball hockey
2) after looking on the internet I started doing warm up & stretching exercises before playing
3) started to wear the CooperCare laStrap..which is a gel pad that keeps my arm warm and reduces shock,
After wearing the support for a while I stopped doing the excercices but continue wearing the support.
4) also try to properly hit my 1 hand backhand using proper technique
My elbow or forearm gets sore once is a while but very slight I feel that it has improved 95 %
Greg Cooke
Have a slightly sore left hip……usually a little sore after playing 2 hours of doubles …sometimes a little sore while walking dog later in day after playing Tennis…
I am 63 & play doubles normally 3 times/week and play mostly singles outdoors in summer..
Can feel very slight pain at ti mes while playing but normally pain free while playing..
I am a rec player at 3.5 with a 1 hand backhand etc
Diana Higgs
Thank you Ian for these exercises which Ryan has shown. i will be doing them. I have had a tennis elbow since April 2012. I did have a cortisone injection in the elbow in August 2012. The elbow is certainly not as bad as it was initially but i know it is still there. The pain being where the tendon attaches to the elbow sort of on the elbow bone! Very tender on touching or bumping. Mercifully I have stopped bumping it too often! I am loathe to start playing tennis again, as I fear I will not be assisting in the recovery and besides anything else I do not feel like playing in pain. And other than on a tennis court I am not in pain. The backhand being the main problem for me. I look forward to seeing Videos 2 and 3 and thank you again for helping me. Diana Higgs
Robert Sakai
What about a course on sore knees and another on a sore lower back?
Nikki
Great video!! How about some shoulder advice. Had bilateral rotator cuff injuries (not at the same time), but would be interested in any input you have on prevention and treatment.
HeavyD506
Hi Ian,
Happy New Year and thanks for the Christmas Card. Nice looking family! Sunglasses made me jealous it was snowing here when your card arrived.
An even bigger thanks for the tennis elbow info. I've been careful not to aggravate my tennis elbow problems again and stretching and strengthening are 2 keys to success. Ryan's expertise really cleared things up for me and I've listened several time to these videos. I'll use his stretches also going forward.
For me I also had great success using the baseball pitcher technique of an ice bath for my elbow. It seems that after I started that along with the stretching and exercises it got better exponentially.
I'd love to have you do a similar thing with Ryan to deal with Rotator Cuff irritation. It like my tennis elbow are being managed but I'd like to rid myself of both forever!
Edward Squires
Video 1 on tennis elbow treatment looks very effective. Looking forward for follow up videos 2 & 3.
Would you have recommendations for treating sciatica? Its been a problem for over 4 months & is most painful after 2 hours of tennis. I've applied some stretching techniques, applied heat & cold packs in the pain originating area and have taken anti-inflamatories. Sleeping is disturbed from the associated pain.
Taking a break from tennis or reducing playing time are considerations, but correcting the problem is what I'm hoping for. Are strengthening exercises recommended?
thanks, Ed
Diane Best
Achilles tendonitis (ouch!)
Gloria Otto
No Question, and unfortunately Injuries are part of the Life Game of Tennis.
Thank you so very much for addressing some of the most common and most
painful injuries. And also offering several ideas on prevention, as well as strengthening. It is good to have ideas of how to do the (best right things) for the injury, and or options becasue one option may not be the best right thing to do for everyone who suffers from the same injury. Personally I have found Plantar Facities and bone spurs to be like Tennis Elbow had to heal completely and next to impossible to play with. A Classic catch 22 there is no immediate solution, and probably more that one Tennis Action that contributes to the injury. Thanks for your time to share your best suggestions,
Gloria Otto
part of the
Jeff
Hi Ian,
Great videos, all around. I constantly struggle with shoulder pain, particularly aggravated when serving a lot (back to back matches) or serving hard. I'd love some advice on conditioning and prevention.
Thanks
Rob B
I had tennis elbow when I first started playing tennis. I resolved the problem when I started using the arm instead of the wrist for pronation. I never had another occurrence though I wear a brace on my arm to remind me of the proper stroke. With the hard surface, I get plantar fasciitis problems and this was and is the hardest to heal for me. Inserts and good tennis shoes and daily stretching keeps me playing but I would like to see what stretching exercises a physical therapist recommends. Also what exercises that would prevent rotator cup injuries and strengthen the shoulder would be welcomed.
Marek
Hey guys I have been battling tennis elbow for years. I've tried stretches, thera bars, stopped playing for a couple of months, used only nat gut at low tensions and prokennex rackets. Did not help. A had a pro look at my strokes – it turned out I was SQUEEZING MY RACKET ALL THE TIME. use the other hand to hold the racket like 70% of the time. It fixed it all. I am tennis elbow free. Try it Maybe it will help you !! 4.5 big hitter.
Milton Downer
I tried the tennis elbow stretches, and this helps immensely. Good video. Thank you, Ian.
Milton
Kim
Would love to see stretching and strengthening exercises for the knees which would be great. I have definitely had knee problems this year and need to strengthen my knees to be able to continue to play tennis. I have put so much time and learning this year as I love the game of tennis, but now have knee problems that I need help with. Thanks for offering these videos as they have helped me learn and progress.
Andrew
Great vid on elbow exercises!! Thanks Ian.
It would be great if you could do some vids on knee problems and exercises, cause a lot of guys in my club suffer from knee injuries. Thanks again!!
Alex
Ian
The tennis elbow stretch exercises are awesome! I will incorporate them into my normal 20 minute stretch routine prior to getting on the court.
I would like to know more stretching exercises to minimize injury related to the service motion. The injuries I'm referring to are 1) shoulder pain of serving arm 2) low-back pain from serving. Any tips?
Dennis
I'm older and have been playing tennis for over 50 years (but not at a high level). I've had tennis elbow, golfer's elbow, rotator cuff tendonitis, and hamstring tendonitis and have had to see Orthopedic doctors and therapists for treatment during my lifetime. I've reviewed the first 2 video's look very effective — wish I would have had them in the past when I had tennis and golfers elbow. I had a tennis pro suggest using exercise bands for golfer's and tennis elbow problems and have found them very effective in strengthening my lower arm to the extent that I haven't had this problem in years(and I'm now 67).
Steve K
Thanks for addressing this topic! First, Is it safe to assume that these stretches will help prevent injury? Second, I also suggest addressing plantar fasciitis.
allan haines
Good exercises
Are these applicable for aching in rear of upper arm joint
Al
Leon
Great video. Thank's. Rotator cuff and shoulder stretches and exersices.
Mike
The three most common problems that I have seen with high school players are in order: tennis elbow, shin splints and wrist pain. Any help you could provide with these would be much appreciated.
Jim
Great introduction to treating tennis elbow! My physical therapist also recommended 5 minutes of massage to the elbow area, especially with a rounded tool (eraser end of a pencil or a rigid door stop) to break up scar tissue. Will be interesting to see the strengthening exercises. And all the posters recommending finding the root cause and fixing it are right on target!
Been there and almost done it.
Karen
I'd like to see something with Glutes/ Hamstrings. This one was very good.
WMCR
This is simple, but excellent. I'd like to see more about low back problems! I'm constantly with pain on the left side and don't understand why and which is the proper treatment. Sometimes when I stretch the pain gets worse. Maybe this side is weaker than the other because of tennis. I don't know…
Thank you!
Robert
I think it would be wise to remind players that if they have or have had tennis elbow problems, they would be well advised to look for specific elements of their motion, usually in serving but sometimes in FH, which are causing it. The injury will linger and recur if that is not addressed.
Thank you for bringing this information to us. It is a wonderful service!
John
I've been advised about these wrist extensions, but it is always worth while to be reminded. How about back problems associated with errant service motion?
Julius Robinson
This is awesome!!!
Jeanne Kennedy
This video was very helpful to me. I know several teammates suffering from tennis elbow and have had it myself in the past. I will try to do these exercises on a regular basis.
Adan
I've been having issues with my back, gluteal, piriformis and sciatic nerve on my dominant (right) side, sharp pain to the point I can barely walk. After they subside I can do other athletic activities but they quickly flare up once I play tennis again, I've narrowed it down to serving motion, I was even being under the supervision of a pro to make sure I was doing it correctly. It probably doesn't help that when I am a little "rusty" I emphasize more the kick serve motion to allow for higher margin of error. I am at the point I am getting medical help but I would like to see this area addressed. Thanks for addressing this unfortunate but important part of the game!
judy
How about hip exercises to prevent or rehabilitate knee injuries? Thanks.
Jacob Kallivayalil
Dear Ian,
As ever, the right video at the right time! I was just wondering how to sort out my 'golfer's elbow' & then I see this. Great stuff. Thanks a lot.
Keep 'em coming!
Regards,
Jacob
Lee
Useful info—-thanks.
Have recently developed what I think is plantar fasciitis——HELP, please!!
Bill
Liked the stretches and am looking forward to strengthening exercises.
Plantar Fasciatis?
beth14
Hey Ian — Had a long partial tear of the common extensor last Spring that got me a couple visits to the famous Kerlan-Jobe (btw highly recommend them to anyone in SoCal-a different philosophy about sports injuries). All the exercises and strenghtening were cool (Still use them), but if there is a mechanical issue in your swing that caused the problem to begin with that needs to be adressed! Mine was taking the ball late with my weight back and using a death grip on the racket because I was in panic mode! Almost fixed!
Also any mention of braces; good ones and how they work.
Kirsten Ahnell
Great stretches!! Thanks.
Dan
Plantar faciaitis, achilles tendon stiffness and tennis calf tightness and injuries…
beth14
I would ditto this one — I have had all these problems on and off the last 7 years! Those taken for granted feet and lower leg issues!
Jo Ann
Good info Ian, thanks.
I would appreciate any advice you can offer with regards to the different types of string one can use to best help them address any tennis elbow issues.
Mike
Hi Ian,
I am interested in the topic of Flow while playing tennis, i.e., when you're concentrated, the game becomes effortless, etc.
Keep up the great work.
Mike
Mary
Thanks, I hope it helps.
Sue Zittel
I definitely appreciated this video as often have tennis elbow. thanks
Ron DiSarle
Thank you ,,, it is very helpfull ,,,any info ,to help with my tennis injury. is appreciated ,,,again thanks
Peter Bernhardt
Piriformis syndrome & gluteous medious tendinitis
Bryan Post
Ian, thank you for covering tennis elbow treatment. I have been plagues off and on for several years by this painful ailment. I am a 4.5-5.0 senior player playing in Men's 60's Suncoast tennis leagues. Anything that can make this better would be great. I have enjoyed all of your great videos. Happy New Year!
Ian Westermann
You're welcome, Happy New Year!
Andrea
That's excellent thank you Ian and team!
How about some knee strengthening exercises (especially relating to meniscus issues)
that would be great to see.
Tony
Hi Ian, will try these exercises.
For an additional area of the body how about our feet. We take them for granted and are on them all day so its hard to rehab and rest them when they get injured.
In particular plantar fasciitis.
Mark
What is the trainers opinion of the use of the "flexbar" flexible rubber bar for tennis elbow exercises?
Ian Westermann
I'll have to ask him, Mark. I'd be really surprised if he wasn't a fan, I've seen it work for many tennis players!
giuseppe
Hey Ian great very helpfull, i also advice my players who suffered the problem to grab newspaper and make like a ball that also helps but so far so good i never suffered.
J.T. Howell
Very helpful exercises. I spend approximately 20 minutes before playing to get loose so that there is no injuries with tennis. I have found that it is much easier to prevent than treat. My age is 68.
I would also like some similar exercises and stretching for the shoulder
Thanks for the info.
Ian Westermann
You're very welcome!
Oscar Kourany
Thanks for the info to players. As a n m.d. And avid USTA tennis player and h.s. team physician, I have been using these exercises for many yrs. to treat and prevent tennis elbow in my patients. They work ! Keep up the good work in prevention information.
joan (trisha) bray
I've been treated for 2months now for bursitis in the right thigh muscle and it helps. Yesterday walking in mall I started to feel sore and limping slightly. I'm 68 & trying to return to the game. These videos help me to pinpoint how I got my injury which showed up at the end of the outdoor season, thank you. I was playing old school tennis and out there more then my body could handle.
Bertrand Simard
Could you also cover knee and shoulder injuries. By the way, very good video.
Ian Westermann
Shoulder exercises are most likely on the way next…
Eli Wong
Hi Ian,
I have been struggling with foot pain for quite some time. Some say it's plantar fasciitis, but the pain goes from my little toe down to my heal area on the upper part of my foot. I know the pros often have special orthotic inserts put in to their shoes. Is from over pronation or under pronation? Some people have flat feet, and some have high arches. Could any of these foot types cause such an injury? Could it be caused by wearing the wrong tennis shoe for my type of foot?
Thanks for your help,
Eli
Sam
Check this link out : http://www.foothealthfacts.org/footankleinfo/tarsal-tunnel-syndrome.htm
Paula Wilkins
This is great. I have had some tennis elbow issues but it doesn't usually bother me when I play but rather when I do random other activity. My nagging injury right now is lower back, leading to a painful hamstring issue. Would love to see some thoughts on this.
Bhushan
Hey Ian,
thanks to you n Ryan for this important & brief video. Looking forward to the next episodes of strengthening. I would also be interested to see stuff relating to ankle injuries/ tendon injuries that are one of the most common besides the knee n elbow.
Would it be possible? Just some short, crisp stuff on prevention?
Thanks once again & Happy New Year to you, ur family & the ET team.
bhushan
Ian Westermann
I'll see what I can do, getting a lot of requests!
Jim
R/C tears and strains seem to be very common in tennis players as they get older. That would be my vote for the next series of videos. Thanks
Howard
I like it. Really helps.
I would like to see something for shoulder as well.
Thanks a lot, Ian
Shereef
Hi Ian,
A video on knee pain in tennis would be great. Especially due to the public hard courts that seem to be poured concrete and no give whatsoever. What exercises might help? And any equipment that may be helpful to take stress off knees. Nice video!
Thank you.
David R. Baber
The closing of the fist was new to me. I enjoyed the video and found it very helpful. Thanks, David
Renee'
Good, useful information that I will use and share. Thank you.
tosun
Hi Ian
Just in time; I just had a pain in my elbow yesterday afternoon while I was playing and later had some massage at home, but this was just in time to heal(I hope) my elbow.THANKS
Tosun
Ian Westermann
You're welcome, hopefully this is helpful!
Sasha
Hi Ian. I hope I won't have problems with tennis elbow, but I will deffinitely start doing these exercises as a prevention. On the other hand I have problems with my knees (jumper's , runner's knee) in last couple of months, so I would be very grateful if you could make some videos regarding this type of injury. Thanks a lot.
Haewoong
Nice videos.
Will you have videos to help prevent shoulder and neck? Or to strengthen them to be healed?
Doug Larson
Thanks Ian, These stretches are very effective and really identify and isolate those muscles which experienced fatigue and soreness after long bouts of extended play. I look forward to to videos 2 and 3 for strengthening those specific areas. You really work to bring great content to your students/viewers. Thanks!!!
tennisblood
As always great tips Ian. Love your videos. They helped my tennis. I'm 4-4.5 player and have suffered from tennis elbow for the last year pulling completely out of tennis for the first 7 months. Ough! The first 2 stretches are classic and I've been doing them. Really helped me. The last one is new to me. So, I'll add it to my arsenal. Also, have been working w/ small weights doing special exercise targeted to the TE injury.
The other injuries I'd like you to address are knees (my right knee has bothered me).
Thanks.
Tennis Blood
Noah
Hi Ian,
Thanks for the useful video. I myself never suffered tennis elbow yet, i believe these exercise will prevent possible tennis elbow in the future. Unfortunately, i have neck problem. Since i learned to use pronation in my serve, i got injured on my shoulder, bicept and finally those problem moved into my neck and shoulder-blade. I feel uncomfortable with neck and shoulder blade even in normal activities. When playing tennis, shoulder and bicept where i initialy got injurued get irritated.
I believe every piece of words from this kind of expert will help me play tennis for my life.
Thanks.
Noah from Manchester, UK
Stuart Koster
Excellent work, Ian! Other injuries that merit treatment: hamstring pulls, groin pulls, and heel right where achilles tendon attaches. I haven't experienced that last one, but another which responsds very well to therapy and is an occasional problem for people is a rotator cuff pull or tear. Good job!
Ian Westermann
Thanks for the suggestions and thanks for watching!
Karl
Hi Ian! Thanks for this video! What a great tip!
I was thinking of knee injury since very often we have to bend down to hit a ball, so knee injury would be kinda common. But I have never come across any video which talks about it.
Thanks!!
Louis Naranjo
How about a reacurring twisted uncle injury.
Thanks
Jack
Ian,
Those stretches are just brilliant. I have been plagued with wrist and arm pain over the years and these three little exercises are the best I've ever come across for the wrist and forearm. Just doing them while watching the video I could feel pain in my right (serving) arm and after holding the stretch for 30 seconds I could feel the pain lessen. I can see that these exercises will be very effective for me. I can't wait to see the strengthening exercises.
Many thanks and Happy New Year!
Jack
Ian Westermann
Glad you enjoyed it, thanks for watching!
John
About half the people (well the older ones anyway) I know at the courts I play at, say they have "torn" or at least painful rotator cuffs. So I'd like to hear about stretches and exercises to protect and recover from rotator cuff problems.
Jane Winter
I'd love to see piriformis muscle stretches and how to prevent sciatic issues
Leona
IT bands please
Thanks for thinking about the entire player
Eli Wong
I have had the same type of injury and had to go to a physical therapist. He had me do stretches, and exercises with 1-2 pound weights attached to my ankle to restrengthen the piriformis muscle. During the injury, I could not squat down as my sciatic nerve would get pinched, causing severe pain.
Mike+
I have been suffering for a month now with tennis elbow.I was just letting it rest by not playing,putting joint pain meds on , till now.
Tried the 1st exercise and feels better already.
This is great.
Ian Westermann
Nice! Be very careful not to overdo it at first…..also, warming your arms up a bit before doing these types of stretches is best.
chris
Would love to hear about treating shoulder aches and soreness.
TennisOperaLady
Had experienced tennis elbow over 8 years ago when first learning to play tennis, it can be excruciatingly painful. With proper instruction about stroke timing and grip, it went away and "knock wood" has never returned. These were the same excercise recommended by my PT. Thanks for the reminder. Good to call back on for students who may be experiencing the same. Thanks Ian!!
Could you give us sample of excercises for the shoulder-superspinatis(sp?) and the glutes maximus-peraformis?
Ian Westermann
Haha……I'll see what I can do
MB
Thanks a ton for the videos, Ian. Very simple, clear and extreamely useful to tennis players. Would appreciate similar videos for knee pain and tips of correct grip and racket string selections. Tnx in advance.
Robert
KNEES…KNEES…KNEES
JohnInRealLife
Ian,
I suffered through Golfer's Elbow for 18 months, and I know countless friends and associates who've endured Tennis Elbow.
These exercises are great, as are many other treatments for the ailment. But, often, treating the ailment isn't enough. And that's where too many players, in my opinion, fail to improve. All they do is "treat" the condition, instead of understanding its many causes and identifying which is most likely the cause of theirs.
When I first encountered GE, I did all the treatments—rest, ice, massage, stretching, strengthening. I switched to softer strings and a more flexible frame. But it wan't until 18 months later that I pinpointed the cause of my pain—it was a mechanical flaw in my serve. Wham, I was better in two weeks!
So, while you educate ETers about how to treat TE, I hope you also encourage them to talk not just to their doctor or therapist, but also to the pro.
JIRL
Ian Westermann
Excellent advice, John!
Jose
Very helpfull. Thank you so mutch for addressing this issue. I have had this problem and tese tipos help a lot to prevent it.
Regards
zona laidlaw
great idea in addressing injuries.Tennis elbow is such a common tennis ailment.
Thanks
Chris
Thanks Ian,
very helpful.
Looking forward to the strengthening exercises.
It may also be helpful to point out to your faithful, the importance of the racquet ; i.e. the grip size, the weight itself and the stiffness of both frame and strings. With the right racquet and strings I don't have arm or wrist problems.
Cheers,
Gloria
I have been suffering from tennis elbow and plan on using the 3 exercises to stretch out those muscles. The only help thus far has been a shot in the forearm and anti-inflammatory pills. I am anxious to read the comments to see what others have done for this ailment. Thanks Ian for the video!!
Ian Westermann
You're welcome, Gloria. Best of luck with your recovery.
Sam
The benefit of stretching is limit to preventing tendon from shortening (due to scar tissue) after it is injured. Tendon is a strange tissue in the body which only gets triggered to repair and get stronger and thicker through loading it. Steroid shot and anti-inflammatory pills suppress inflammation and the pain. But the fact is inflammation and pain is the body's natural response to trigger the healing process ! So, pills and shots will result in short term pain relief and will cause the injury to prolong for years without actual healing.
Susan Hoffnagle
How about calf of the leg and tendonitis of the knee? Excellent video.
Joe
Good information on a tough subject. I've begun to have issues in both elbows due to some home chores. While I've tried some of these before, I learned a new on this time and it feels like I will get some relief by adding this one. I am anxious to hear about the excercises.
Another idea for rehab: hamstring stretches that go beyond the standard ones we all see. I have persistently tight hamstrings and have been unable to get them a good stretch without pain.
Don
Interestingly, these wrist stretches pop my shoulder which now allows my arm to move more easily.
As an older viewer, I would appreciate knee exercises as my knees always hurt after playing. Currently I use leg extensions and leg curls with less than 25 pound weights.
Sam
I got tennis elbow twice in the last 5 years. First time I got it was due to excessive fly casting practice (to achieve the feat of throwing out the whole fly line) and playing big fish on fly rod. The 2nd time I got it was due to excessive tennis drill in winter time after work in the evening when temperature was below 5 degC. The 1st time I got it, it took me more than one year 3 months to get well (doing lots of stretching and light weight exercise without increasing weight for fear of re-injury). The 2nd time I got it which was in June 2012, it took me 3 to 4 months to be able to get back into tennis. The difference in time was due to the fact that I found out the "secret" of tendon healing in my 2nd episode. The secret is actually contrary to what doctors or even physio normally recommend. Yes, resting and passive stretching does little to promote tendon healing. The truth is tendon can only be stimulated to heal and repair itself under progressive loading especially during very slow eccentric contraction. So, the truth is to get into dumbbell extensor curl as soon as possible. Start with as light as 1Kg and work through the pain with very slow eccentric and concentric movement. The low weight and very slow movement will not cause further injury (fast explosive contraction will). The pain will soon be gone and one should then move to 2 Kg and higher and higher weight as tendon becomes stronger and stronger and very soon pain will be gone forever. Deep tissue message on the tendon during the healing process is also essential to break up the scar tissue as it heals. In short, NEVER EVER rest any tendon injury or take any injection for it. Those who do that will suffer years of crippling injury.
james
That was great…would like to see helpful comments for hip pain.
Jim Fournell
Ian
Are these good exercises to do to prevent injury? I have a warm up routine that I follow that involve stretches, but what your video showed are new to me. I suggest you do a series on how to properly warm up before a practice or match and how to cool down after playing.
Thank you
Jim Fournell
Ian Westermann
That's an excellent idea, Jim. I'll probably do a dynamic warm-up video soon. Yes, these stretches would definitely help with prevention, as well as the strengthening exercises coming up next.
beth14
Some dynamic warm up activities would be awesome!
Helena
Thanks Ian for the video,
I have pain underneath my elbow only when I do certain movements like opening the trunk, so I'll try that palm/arm stretch. I also have right hip pain after my single tennis play each time.
bach duong
Hi Jan,have a nice day
thank U so much for your treat tennis elbow,that;s very importance for every tennis players.
best regardr
bachduong
Vadim
Very good video. But I have a question, are these videos cover both: Tennis elbow and Golf elbow?
Thanks,
Vadim
Ian Westermann
Yes! I cut out a bit of this video in the interest of time where Ryan describes that we'll be covering both tennis and golfers elbow areas. This video and the other two will be covering both!
Noah
Exercises for the shoulder would be much appreciated.
Thank you
Chris
We always did this stretch back in high school and I never knew the purpose for it. Now I know. Thanks.
Alex
Ian….your video couldn't come at a better time for me. It's been over a week that I have had discomfort in the inside of my elbow/forearm. After some research and asking around, it's what commonly known as "golfers elbow". This discomfort does not affect me on ground strokes, but it does big time on my serve. I will start the stretching exercises and hopefully the pain will go away. Thank you.
PS: you posted: "Question – What other types of injury would you like to see videos on?".
I would recommend a video on Achilles stretching.
Dave
This is good. It's short and to the point, and when you try it you definitely notice what's stretched, and can see why it could be helpful.
Related comments: I've got a gyro ball, that's quite good for strengthening wrist and forearm, or potentially loostening up your arm. There are DFX and DynaFlex (and other) makers. I bought mine because one of the pros mentioned theirs when they were going through their bag on the Tennis Channel. There are several models, and they're not too expensive. If you know of such things that might be of help, could you mention them or demo them at appropriate times? (if you don't like them, don't take the time). I'd be interested in whether any of the elbow or knee or ankle straps/supports are worth considering. I have several friends who warm joints before play, and ice them after play (together with stretching). This wasn't mentioned, and might be, if a good idea. Thanks, Dave
PS: this doesn't have to apply only to physical aids, but gadgets like string tension meter/guages, etc — do they work, and are they worth purchasing, to check whether your strings are in need of replacing… Might have one video on gadgets if you think of enough, and include weighting tape, head protection tape (I like to cut a wide one in half, and put 1/2 down each side of the head. That way, the sides are also protected from clicking/cracking in doubles, and you can restring the racquet without having to replace the protection tape), potentially different ball machines or bang boards, if appropriate for club level players… Could potentially include information about types of balls, for indoors/outdoors/clay courts/hard courts…
… or branching out, some of the soft or foam balls, for starting children and grand-children out in the sport (though that's probably a different video, if you'd even be interested in that aspect. If you are, I'd like to know whether any of the portable nets, like from "Park & Sun" or Gamma, are worth buying. I'd start by putting a net across our driveway when grandchildren are visiting, and we could play more realistically.
Too many random thoughts. Thanks, Ian.
Ian Westermann
Gyro balls are awesome! I've tried them once or twice and they definitely do a good job with strengthening those areas of the forearm.
Bob C.
Great video, as always. My question is: how common is tennis elbow among high-level players, especially the higher-level pros? We hear about Federer having back problems, Nadal having knee problems, Del Potro having a wrist problem, Sharapova with shoulder problems, and so on, but I cannot recall ever hearing about a top player having tennis elbow.
Why is that? No one, but no one, puts more strain on their elbows than they do, right? Maybe not. Maybe they actually put less strain on the tennis-elbow muscles and tendons because their technique protects them.
What do you think?
Ian Westermann
I think you're spot on about technique, Bob. Nope, I can't say that I can recall a pro player struggling with tennis or golfers elbow.
Marcus A. Charles
That is a excellent stretch for the forearm/wrist. I've use them for years both before and after a match.
In the near future can you discuss the knee. Especially rehab after surgery (Mencius) or any part of that area.
StanSteel
Cheers Ian,
Great video & will let you know how the stretches go. Just hopeing this starts to put an end to the very boring injury.
Stan.
Jon
Hi Ian,
I just wanted to let you know that I think you're doing a great job. I really appreciate your work, and of all the online tennis instructors that I'm familiar with I think you're the best. I went through your free serve course (I'm still working on that one now), which I think is great and look forward to the rest of this series, too.
Thanks, and keep up the good work!
Perry Milton
Thank you. very helpful.
oren ellis
Ian, please cover the causes and Rx of insertional tendinitis of the posterior tibial tendon as it inserts into the navicular (of the foot, of course).
Thanks, Oren Ellis
walt
Good video, I wear an elbow strap from time to time, but these stretches really felt good.
Would like to add to the request of others that a shoulder/rotator cuff stretching video would be appreciated. After I play, elbow is usually ok, but shoulder aches.
Lance
I agree with James suggestion and his working on modern strokes possible causing shoulder issues.
Paul Eveleth
Does the same strategy apply to jumpers knee?
Jason Rogers
This product was recommended by another player and resolved my tennis elbow in short order: Theraband Flexbar, which comes in three different resistance strengths. I use the green bar, and after just a few sessions the pain was relieved such that now I only use it infrequently. There are videos on YouTube demonstrating the product exercises which are simple, but effective. I've recently begun to have issues with the inner arm tendonitis as I'm working to increase topsin on forehands and kick serves as pronation affects these small muscles, and although the Theraband is supposed to be good for golfer's elbow I haven't found it to be as effective as the treatment for tennis elbow, your results may vary. The third stretch in this video seems to better target these muscles so I'm going to incorporate this into my regular regimen.
David Partington
great short video to the point with 3 great stretches for wrist and elbow
Pedro Ubirajara
Good information! Another injury that can be covered is on shouder.
Greg
Excellent topic. I actually have been dealing with tennis elbow.
Cindy Weikert
Very informative and helpful. I can really feel the stretching of my muscles with these exercises . Thank you for this information.:))
Dave
Calf muscle pulls seem to be more & more common among my friends. These are good players over sixty who are mobile on the court. Is this just a product of aging or are there some preventative measures we can take? If the injury has occurred what are some exercises that help with rehabilitation?
Cheers,
Dave
Tony Isaac
I have been suffering for months with tennis elbow with which, after resting for 4 weeks – then a further 2 weeks, I have continued to play wearing a variety of wraps and straps and have finally had my first visit to a physio who has given me one stretch [ the second on your first video] and one exercise [probably to feature on your second : ) ] to do for a week before my next appointment.
It will be interesting to compare notes along the way!
Thanks for putting this out, I have been looking for ages for some good advice online…. wish I had seen yours sooner!
Sandy
Rotator cuff and shoulder loosening stretches.
James K Ward
Excellent and for me, timely video, Ian! I've been resting from tennis for past three months trying to get past "Golfer's Elbow" (pain at the tip, right?). Funny thing, after I stopped playing, I noticed pain in my shoulder that I hadn't noticed before and started thinking about the kinetic chain. Also, I believe it is all related to my efforts to learn the "modern game" (brushing up on my groundies) and a kick serve, bringing more spin and control into my arsenal. So, I'd love to see stretching and strengthening videos for the shoulder,the core and the legs (it's the kinetic chain, right?), and my New Year's resolutions will include signing up for your serve lessons! Kudos and keep up the great work!
Ian Westermann
I'm sorry to hear about your injury troubles, James. Hopefully these videos will be a big help to you. Thanks very much for the suggestions.
Loops
Yes, a good reminder that, having suffered from this and having sought professional advice (and now ok, no strapping) that I should be "warming down" my elbow, wrist and arm as well as my legs and hips!
Thanks. I've passed this on to a tennis chum who is suffering!
Ian Westermann
Absolutely, mobility work both before and after playing is super important!
Larry Lenon
Yes, would like rotator cuff and shoulder loosening stretches.
Ian Westermann
Thanks for the input, Larry!
Larry
As usual…Top notch.Fortunately,I don't have this issue.Good to know what to do to prevent it.
Ian Westermann
Absolutely, as we all get older injury prevention is key!
GDA
Brief and useful video, thanks. I've had this dreaded tendonitus for somewhere between 6 and 8 years now, and I've never completely got rid of it. I've had spells of 6 months and 3 months without picking up a racket, so understand the frustration of not being able to play, very well – as well as the frustration of not being able to play very well.
I've seen physios, done some electrolysis stuff (seemed to be useless), sore-making massage (after weeks I suddenly had a breakthrough, so it can work), and stretching, etc. I'm back playing, always with a brace and always with some pain (but not chronic at present, touching wood) – that I 'manage'. I don't do the stretches (like these in the video) enough, so I'd better make that a daily 10 minutes to add to my new year resolutions. I do some strengthening exercises fairly regularly, but I'll be very interested what you show in vids 2 & 3: I'm sure they'll be most useful.
Sorry to go on at length: my first post. Keep up the good work on the site, vids and pods.
Ian Westermann
It sounds like you've had a very challenging run, sorry to hear that! Hopefully these videos that I'm putting out will be helpful, but it sounds like you're getting a lot of personal attention already (which is always best). Best of luck to you!
Cuthbert Joes
I suffered with tennis elbow for months; as a matter of fact I still used a strap over my arm whenever I am playing. When I tried those stretches in the video I immediately felt the healing power. Very helpful.
Thank you Pete
Ian Westermann
You're welcome!
Sylvain
Hi Ian
Shoulder in my case.
Ian Westermann
Thanks for the input, Sylvain.
Mike
patellar tendonitis
Ian Westermann
Thanks for the input, Mike!
Bernard
Nice job. Looking forward to next set of videos 2 & 3 on stretching exercises.
like all coaches I do a lot of ball feeding with a ballcart. any suggestion to prevent lower back pain from getting balls out of a trolley with your left hand considering the fact that I am righthander and that I do bend properly and slightly my knees as I am taking 2 or 3 balls at the time. The cart fits 300 balls, I usually take 3 balls at a time. I roughly feed 600 balls in one hour. The pain is a slight pinch in the left lower back area which makes me limp after a while. any suggestion.
Bernard
Ian Westermann
I remember those days very clearly, Bernard. A full day on court is definitely hard on the body. Is it possible to raise up the basket a bit more so that you don't have to bent over? I think that would probably be best along with some stretching and strengthening for your lower back. Maybe I'll have some videos out soon about that area.
Terri
Good stretching exercises.
Ian Westermann
Thanks for watching!
owen
Excelent reminder for me!
Ian Westermann
Good
Clark
For so many stretching exercises, the typical advicenis to be warmed up first. But your trainer said these could be done before or after playing. Is stretching like this good while cold?
Ian Westermann
It would be best to go through some dynamic stretches first before doing a few static stretches like this. Get things moving around before pulling on one specific area. Good question!
Chip
Thank you Ian!! Hopefully this will work as I have attempted to "repair" my tennis elbow for the past 3 months with little effect. Looking forward to the other videos on exercise for TE…
dan
Great wrist exercises. How about knees. Thanks, Dan
Craig MacPherson
Ian, was familiar with these stretches but the clip was a good reminder about some of the finer points. Perhaps because of my age (68) my right hip has problems. This impedes movement, both laterally and in getting down for half volleys. Thanks for going beyond just stroking techniques in your videos.
Luis Pérez
Hi Ian,
Thanks so much for the video, I just suffered from tennis elbow and could not play for over a month back in July!
I'll definitely be looking forward to the next two videos!
Take Care,
Brad
Great stuff
Don
I would like to what you recommend for stretches and strengthening exercises for the lower back.
Thanks
Ian Westermann
Thanks for the input, Don.
Elisabeth
Looks very good and very useful. Is there anything you can do to cure rotator cuff trouble?Thank you, and Happy New Year!
Elisabeth
Ian Westermann
I'm getting a lot of requests for shoulder exercises, look for those soon. Happy New Year!
Michelle
Thanks Ian!! I've been fighting tennis elbow for a while now. I'm looking forward to video 2 & 3!
Ian Westermann
Sorry to hear that, hopefully this is super helpful! Video 2 and 3 will be out very soon.
Lynn
Great video looking forward to 2 and 3. Exercises for the shoulder too!
Ian Westermann
Another vote for shoulder…..thanks!
Apedog
Thanks for this. Perfect timing. I have been suffering for months from tennis elbow…Still playing though. Do I need to take a complete break from tennis to heal?
Ian Westermann
Really sorry to hear that, Apedog. It's not always necessary to drop tennis completely to let things like this heal, but to be honest sometimes it's the best thing to do. If what you're experiencing is just a minor annoyance, something that you notice once in a while then simply doing the exercises that Ryan demonstrates will probably be enough. However, if you're in a significant amount of pain while playing, and that pain carries over to other every day activities, something that is bothering you 24/7, then it might be best to lay low for a few weeks and allow it to rest and recover. Seeing a trainer or doctor is always best!
David
Good video. Looking forward to next set of videos 2 & 3 on strengthen exercises.
Ian Westermann
Glad you enjoyed it.
Daria
Thank you, Ian!
It is right on time since I am suffering from tennis elbow.
Can you also show exercises for a shoulder?
Daria
Ian Westermann
Sorry to hear that, hopefully this series of videos is really helpful though. I'm definitely seeing a pattern of shoulder requests, so that's pretty likely in the future.
Paula
Would love to see a video on treating shoulder tendonitis
Ian Westermann
Thanks for the input!
Richard
Excellent demo. Thank you. I had tennis elbow a number of years ago and it took forever to go away. I ended up using an aircast product which helped, but most of problem was caused by bad form on my one handed backhand. So I fixed that and was wearing the aircast brace for moths after the pain went away. But these stretches are great ones. As to other injuries, and physical therapy stretches that can help either prevent or rehab, specificaly for the shoulder – rotator cuff, bursa, and biceps injuries that affect the shoulder. I am having that issue right now and ever since that last kick serve to the add side – I haven't played – now going on 14 weeks. I am in PT and it's helping.
Ian Westermann
Glad you're over the tennis elbow, but sorry to hear about the shoulder issue. Injuries can be so incredibly frustrating. Kudos to you for heading over to PT, it's always best to get professional attention for physical issues like that. Thanks for the input!
Qing
Great video Ian, just come in time for a friend of mine who has got tennis elbow.
In the future, would you be able to also talk about wrist injuries and lower back injuries? They are pretty common too, and I have had them before.
Thanks and happy new year!
Ian Westermann
Thanks for the suggestions, I'll add them to my list. Happy new year to you as well!
bach duong
Hi Jan ! have a nice day .Could you cover knee and shoulder injuries. very good video.
try do it soon!
happy new year!
bachduong