Once you’ve completed the stretches exercises featured in the first video of this series then it’s time to strengthen your forearm to fully rehabilitate that tennis elbow!
Both tennis elbow and golfers elbow are super frustrating and debilitating, but my guest in this series is very, very experienced at treating both. Hopefully the information that Ryan shares is a huge help to you!
Important – Only perform the stretches in the first video if it doesn’t cause pain, and only move on from the stretches to the exercises featured in this video if they don’t cause you pain either. As always, you should seek personalized attention from a qualified medical professional before trying to rehab any injury yourself. Every body is different and every injury is different.
Big up from France, starting the strengthening process !
You ask what we, as tennis players, would like to see regarding other injuries !
So what about the shoulder and the supraspinatus muscle for example ?
The muscle or the tendon related can be painful sometimes particularly with the serve move.
Would it be possible to get advice about stretching and strengthening that part as you geniously did for the elbow ?!
Anyway thanks again for the work, it is so helpful !
Best regards
In my experience, I suffer it since 15 February last year. I don´t play in 8 month´s!! The only two things that really help me were:
1.- Professional Hard Massage with a kinesiology’s. It is very, very painful….very, but in the 5 or 6 season, it hurt less, and so until the hurt is away (by the 10 or 12 visit). This massage with a lot of stretch exercises, a lot daily, relieves the tightness. Then a try to play again (that was on 6 month), and the pain was again back. No so painful, but it was there, I feel it, and the puncture was still there.
2.- So I go to the Acupuncture (Chinese millenary medicine). Friends say me I must go, try only one time, etc, etc. So I go, and I can tell you my friends, that it was amassing. It didn´t heard, no pain at all, and immediately stop the pain….it STOP, no inflammation in the first visit. So I go an extra 4 times, and then I was ready to play.
I must say that I can play at this time only twice a week. During playing I have no pain, but later and the first day after, it hurt medium (ice help), but the second day less pain, and the third day it not hurt anymore.
So, now this kind of exercises I know it will really help me a lot.
I especially like the stretch that involves curling the fingers into a fist. This stretch relieves the tightness that I often feel in the back of my hand. Thanks, Ian!
Very good video demonstration both of stretching (video 1) and exercises. As a sixty plus year old stretching is essential to playing tennis without nagging injury. Strengthing exercises needed to improve one's game. Plan to add these exercises to my biweekly core exercise program as soon as my elbow pain goes completely away.
That was great. Would love to see hamstring/ IT band issues addressed. Pain in glutes to outside of knee.
Thanks! Loved the serve course (my opponents didn't :].
what about tennis elbow that seems to be lasting for 4 months. doctor says it's getting better but still sore. haven't been playing tennis since it started. very new to tennis though.
thanks,
Casey
Thanks. This is good stuff. Agree with other comments about interest in similar instruction relating for shoulder area. I like these videos, but I did not see/recognize a 'like' button.
Hi Ian ,great video and very helpfull so far so good i never had that problem but…. also can you help on knee joint thats one aerea i need for me.
Thanks Ian
Thanks Ian. The first 2 rehab videos for Tennis elbow/golfers elbow are just great. Thanks from a less painful sufferer! Looking forward to the 3rd one now. Regards.
Jacob
I went through the tennis elbow problem a few years ago.
Your video has been a good refresher.
Meant very positively, We need refreshers.
Thank you. Well done
Congrats Ian – Great Excellent strengthening tips. But In my case, my recurring elbow problems went away a few years ago when I realized that the key to avoid tennis elbow is prevention through understanding and learning strokes' technique from great coaches like Ian: (1) play with a loose grip. To be tightened only just before contact. Like boxers do. (2) realize that all strikes have a whole body dynamic chain. Un-coached empirical Beginners like I was, at the Jurassic era of "no internet and access to videos" tend to grip too tight all the time, and concentrate on pure arm shoulder strength to power their shots, with almost no body rotation. This is a sure recipe to develop tendinitis on wrist, elbow, shoulders etc. and last bt nt least, 3) Every hit requires a natural unforced and unrestrained follow through. Abrupt breaks of follow through motion will inflame wrists. The mechanics of injury risk are simple: The tennis racket is a weapon that can injure you if not used properly. It is not very heavy, but it is its length and the large momentum it creates at every fast swing that requires proper deceleration via proper follow through technique spreading all stresses to as much parts of the wrist, arms, forearm, shoulder, waist legs combined. Pros do this instinctively, and even then when they occasionally exaggerate or overreach, they get injured, particularly in hard and grass courts, more than clay. – Cheers
Thanks very much. Great exercises for tennis elbow prevention & cure. Wrist pain is common among tennis players.Would the exercises in video 2 work for that as well. If not could you include a few to cure wrist pain or prevent it fron occurring?
i know those exercises work for the elbow, went to pt and did them years ago, no problem since. now i'm interested in tendonitis of the wrist. after my cast came off my left wrist, i had two weeks to prepare for states. i had not played in 8 weeks, so pushed for 2-3 hours per day to ready myself. consequently, i overworked my right wrist (dominant). the pt i used to rehab my fractured left wrist said i should just do the same exercises i did on my left wrist, similar to what you're doing for the elbow. i would, however, like to see what ryan would suggest. thank you, maureen
Great series! I had an awful experience last year with tennis elbow and I wish I had these videos to help with my rehabilitation!
I have already learn't a lot and I look forward to putting the exercises into my daily regime.
Thanks for the broadcast!
Marc
Great tennis elbow exercises helped soreness.
Please comment/show exercises or resistance band for inside knee tender/soreness regarding slight miniscus injury.
Thanks great videos
Could you please comment if its any important to work with your non dominant are as well? You probably cant suffer a tennis elbow there, but maybe for two handed backhand it might be useful.
It would be nice to have similar videos about shoulder problems…
Hi Ian. Tennis elbow is a complex injury related not only to the poor technique but also to the racquet weight -head light vs headheavy, grip, tension, strings type etc. I agree with Rick that It would be good time to adress these issues as well
Hi Ian,
It definitely a big help. I will try to practice these videos today. By the way, do you have any videos that help with working out at a gym for tennis purposes?
Thanks for your instructional videos.
I'm a tennis player and golfer.
And have had some tennis/golfer's elbow issues.
Would you have any advice on range of motion treatments for elbows?
I am not able to touch my right shoulder with my right hand.
Thanks in advance.
Thomas
Big up from France, starting the strengthening process !
You ask what we, as tennis players, would like to see regarding other injuries !
So what about the shoulder and the supraspinatus muscle for example ?
The muscle or the tendon related can be painful sometimes particularly with the serve move.
Would it be possible to get advice about stretching and strengthening that part as you geniously did for the elbow ?!
Anyway thanks again for the work, it is so helpful !
Best regards
Carlod
Thank you very much from Canary Islands!! you are ALWAYS helpful to me, looking forward for your next videos and enjoying the trip
Ann
Great info, do not have an injury and hope to keep it that way.
mary anderson
hi there thanks for the information , could you do a video on knees thanks
Ian Westermann
You're welcome, thanks for the suggestion.
Lee
How many sets of reps per exercise should you do?
How many times a day should you do the exercises?
Great videos! Love it!!!
Greg Cooke
Is there anyway for us to keep these videos for future reference ?
Great info keep up the good work
Keenan Joseph
How about treatment of calf muscle tears
German
Ian
In my experience, I suffer it since 15 February last year. I don´t play in 8 month´s!! The only two things that really help me were:
1.- Professional Hard Massage with a kinesiology’s. It is very, very painful….very, but in the 5 or 6 season, it hurt less, and so until the hurt is away (by the 10 or 12 visit). This massage with a lot of stretch exercises, a lot daily, relieves the tightness. Then a try to play again (that was on 6 month), and the pain was again back. No so painful, but it was there, I feel it, and the puncture was still there.
2.- So I go to the Acupuncture (Chinese millenary medicine). Friends say me I must go, try only one time, etc, etc. So I go, and I can tell you my friends, that it was amassing. It didn´t heard, no pain at all, and immediately stop the pain….it STOP, no inflammation in the first visit. So I go an extra 4 times, and then I was ready to play.
I must say that I can play at this time only twice a week. During playing I have no pain, but later and the first day after, it hurt medium (ice help), but the second day less pain, and the third day it not hurt anymore.
So, now this kind of exercises I know it will really help me a lot.
Thanks a lot Ian and I´m waiting the third video.
Regards
German
Lance
Like,
I would like to save the video for the long term so I can review it, say yearly. How can i do that?
Dan
I especially like the stretch that involves curling the fingers into a fist. This stretch relieves the tightness that I often feel in the back of my hand. Thanks, Ian!
Sam
Very good video demonstration both of stretching (video 1) and exercises. As a sixty plus year old stretching is essential to playing tennis without nagging injury. Strengthing exercises needed to improve one's game. Plan to add these exercises to my biweekly core exercise program as soon as my elbow pain goes completely away.
maria
That was great. Would love to see hamstring/ IT band issues addressed. Pain in glutes to outside of knee.
Thanks! Loved the serve course (my opponents didn't :].
Fernando
Very good videos, thx.
unfortunately I am having trouble since early Nov with plantar fascistis… First time ever but pretty painful!
So you can guess my request… And thx for the Christmas card, received it today!
casey
what about tennis elbow that seems to be lasting for 4 months. doctor says it's getting better but still sore. haven't been playing tennis since it started. very new to tennis though.
thanks,
Casey
james
like.. very good
steve dunn
how long does one do the stretching before moving on to the strengthening exercises?
does one do the stretching and stretching every day? every other day?
should one hit tennis balls at all during this rehab process?
bobee forest
Wonderful! thank you so much for this important lesson….
Terri
Very Good video! Thank you!
Fran
Thanks. This is good stuff. Agree with other comments about interest in similar instruction relating for shoulder area. I like these videos, but I did not see/recognize a 'like' button.
giuseppe
Hi Ian ,great video and very helpfull so far so good i never had that problem but…. also can you help on knee joint thats one aerea i need for me.
Thanks Ian
senior player
Great videos ! Wonderful job. Please can you make another one for the shoulder pain ?
Lee Neale
Fantastic in depth workout!
Stuart Koster
I particularly liked the exercise addressing racquet deceleration.
I like Tosun's suggestion–shoulder stretches, to improve range of motion and fluidity, would be good.
Jacob
Thanks Ian. The first 2 rehab videos for Tennis elbow/golfers elbow are just great. Thanks from a less painful sufferer! Looking forward to the 3rd one now. Regards.
Jacob
tosun
Hi Ian
Very helpful video like the previous one.Could you also give some treatment inf. for shoulder problems.
Thanks
Tosun
Deborah stuckey
Any suggestions for rotator cuff issues would be greatly appreciated. Thanking you in advance Debbie
ej lee
I went through the tennis elbow problem a few years ago.
Your video has been a good refresher.
Meant very positively, We need refreshers.
Thank you. Well done
Jean Pierre
Congrats Ian – Great Excellent strengthening tips. But In my case, my recurring elbow problems went away a few years ago when I realized that the key to avoid tennis elbow is prevention through understanding and learning strokes' technique from great coaches like Ian: (1) play with a loose grip. To be tightened only just before contact. Like boxers do. (2) realize that all strikes have a whole body dynamic chain. Un-coached empirical Beginners like I was, at the Jurassic era of "no internet and access to videos" tend to grip too tight all the time, and concentrate on pure arm shoulder strength to power their shots, with almost no body rotation. This is a sure recipe to develop tendinitis on wrist, elbow, shoulders etc. and last bt nt least, 3) Every hit requires a natural unforced and unrestrained follow through. Abrupt breaks of follow through motion will inflame wrists. The mechanics of injury risk are simple: The tennis racket is a weapon that can injure you if not used properly. It is not very heavy, but it is its length and the large momentum it creates at every fast swing that requires proper deceleration via proper follow through technique spreading all stresses to as much parts of the wrist, arms, forearm, shoulder, waist legs combined. Pros do this instinctively, and even then when they occasionally exaggerate or overreach, they get injured, particularly in hard and grass courts, more than clay. – Cheers
Claude
Fantastic Ian, thanks. Can you cover exercises for strengthening the knee joint? That would be great.
Mike
Yes, I would like you to keep publishing these. I'll be very interested in the one on knees.
Jose
Fantastic! Ian, thank you so mutch.
Dave
Thanks very much. Great exercises for tennis elbow prevention & cure. Wrist pain is common among tennis players.Would the exercises in video 2 work for that as well. If not could you include a few to cure wrist pain or prevent it fron occurring?
maureen buckley
i know those exercises work for the elbow, went to pt and did them years ago, no problem since. now i'm interested in tendonitis of the wrist. after my cast came off my left wrist, i had two weeks to prepare for states. i had not played in 8 weeks, so pushed for 2-3 hours per day to ready myself. consequently, i overworked my right wrist (dominant). the pt i used to rehab my fractured left wrist said i should just do the same exercises i did on my left wrist, similar to what you're doing for the elbow. i would, however, like to see what ryan would suggest. thank you, maureen
Rich Green
Thanks,Ian, for these excellent videos!
Marc P
Great series! I had an awful experience last year with tennis elbow and I wish I had these videos to help with my rehabilitation!
I have already learn't a lot and I look forward to putting the exercises into my daily regime.
Thanks for the broadcast!
Marc
paul
Very good.Whay exercise for the wrist problem and strengthening?
Kim
Very hopeful that these exercises will work for me…thanks so much!
K
Great tennis elbow exercises helped soreness.
Please comment/show exercises or resistance band for inside knee tender/soreness regarding slight miniscus injury.
Thanks great videos
Petr
Hi Ian, thanks for the very helpful videos!
Could you please comment if its any important to work with your non dominant are as well? You probably cant suffer a tennis elbow there, but maybe for two handed backhand it might be useful.
It would be nice to have similar videos about shoulder problems…
Thanks again, Petr
Robert
Good point. An acquaintance suffered wrist pain, evidently from using a more extreme grip on his 2 Hander.
ANDY
Hi Ian. Tennis elbow is a complex injury related not only to the poor technique but also to the racquet weight -head light vs headheavy, grip, tension, strings type etc. I agree with Rick that It would be good time to adress these issues as well
Hoang Trinh
Hi Ian,
It definitely a big help. I will try to practice these videos today. By the way, do you have any videos that help with working out at a gym for tennis purposes?
Thanks,
Hoang
Mort
Video's are very helpful with regard to tennis elbow.
rick davis
You could also explain how different racket stiffness, weight and string type and tension effect tennis elbow
Amy
How many days a week is recommended for the strengthening exercises? Two – Three?
Judy
THANK YOU! These instructions are great to have.
Ian Westermann
Glad to help
Bryan Post
Again, very good exercises, looking forward to being pain free. Thanks Ian
Ian Westermann
You're welcome!
Marco
Great exercises, also in the previous video! I will try next days.
Ian Westermann
Let me know how it goes!
German
SUPER!!
Im suffering 10 mounts with this. Hope this will help me.! Thanks!!
Ian Westermann
I hope so too, thanks for watching.
Peter
Thanks for your instructional videos.
I'm a tennis player and golfer.
And have had some tennis/golfer's elbow issues.
Would you have any advice on range of motion treatments for elbows?
I am not able to touch my right shoulder with my right hand.
Thanks in advance.
Ian Westermann
I'm sorry, Peter, I can't say that I have any experience treating something like that before
Jack
Thanks Ian, I am looking forward to becoming stronger and pain free….
Ian Westermann
Hopefully these exercises do the trick. Let me know!
Mike
Hi Ian,
Any rehab for rotator cuff or shoulder injuries would be appreciated.
Thanks!
Ian Westermann
Sounds good, you're welcome.
Kathy Treybig
Thanks so much! I've already been doing the stretches and already feel better! Tennis elbow is such a frustrating injury!
Ian Westermann
Awesome, I'm so happy to hear that!
Sam
I get the audio feed ok but the video screen is black. I didn't have that problem with the first video.
Ian Westermann
Hm….there was only one difference in how the video was posted which I just changed. Please refresh and let me know if that fixes it for you.
Sam
Your fix worked!
Rich
Excellent review on preventive care for tennis elbow. Very useful
Ian Westermann
Great to hear, Rich. Thanks for watching!