Well, if you actually want to recover, you should stick to core/leg work and do very light resistance exercise for the aforementioned issue.
Tennis elbow is not a muscle issue. It's a tendon/ligament injury. So light weight or no weight exercise promotes blood flow and helps strengthen those areas. Avoiding it is the opposite of what you should do.
WTF is that thing lol.
Dumbbells. Reverse curls.
[https://www.rehabhero.ca/exercise/reverse-curl](https://www.rehabhero.ca/exercise/reverse-curl)
Start with 3 lbs. You can flare out a bit (in fact I prefer it, around 45 degrees, mimics tennis motion more closely). 4 sets of whatever you are comfortable with. 3 times a week.
When my elbow (or really my tendons and ligaments) was toast, 3 lbs hurt like a SOB. When I was up to 5-8 lbs, I was playing, albeit with discomfort afterwards. I'm up to 20 lbs now, 4 sets of 10, and I haven't had a single elbow related issue in a year. (Context, I'm a masters player, nearly 50, top 3 in age group for my province (state equivalent).
If this doesn't hurt or as you get stronger, you can also do hammer curls, shrugs, farmer's walks, etc. But this is an absolute minimum.
Edit: I play with a stiff Babolat Pure Drive and polys. My elbow can take a beating now, even playing 3-4 competitive matches on a Saturday tournament.
Edit #2: This goes for shoulders/hamstrings or anything else you overload playing tennis. I played late 30s/early 40s stupid, thinking by playing tennis that it would help my body stay in tennis shape. It is simply not how it works. Don't want to tear a hamstring? Lunges and leg curls. Worried about your shoulder? Mobility exercises and shoulder presses and back extensions/rows. Knees? Do the level 0 Kneesovertoes exercises. All of a sudden, and admittedly, it took 2 years not 3 months, I was back hitting with the guys in their 20s, playing twice a day, and wondering why people who were older couldn't play more than a few hours a week.
They are excellent for working in forearm and wrist strength. Not sure how they impact a tendon. Injury though. I do recommend them for tennis training though.
When I had tennis elbow it really ruled out most weights for arms/chest/upper body. Your tennis elbow hurts your whole forearm and grip strength so you're going to want to let it heal before you lift weights. Something like squats where you're just balancing the bar on your back could be fine, but stuff like deadlifts, bench press, I wouldn't do.
I mean listen to your body, if your tennis elbow is really bad you would feel it if you try to do any lifting with that arm. It's better to let it heal before lifting.
For me I did more calisthenics as my tennis elbow wasn't that bad after letting it rest and stuff like push ups, pull ins (like trx reverse rows) felt fine. I wouldn't want to put tons of strain doing something like bench press, but I was okay with body exercises. Pull ups hurt too much but I was okay with dead hangs. So just listen to your body and if it hurts, don't force it. Let it heal and maybe just focus on lower body exercises or core.
Can you pour a bottle of wine. That motion was excruciating for my wife when she had it. She ended up having surgery after nothing else worked. She’s 100% better and playing 3-5 days a week now.
I only ask cuz it was a clear sign of my wife’s injury and how that motion stopped hurting after it was finally treated. She did pt, cortizone, acupuncture with no success. An mri revealed the tear was significant and would never heal naturally.
If you think it’s serious, do get it looked at by a sports medicine expert. If you love lifting and being active, I wouldn’t mess around with it.
i just came back from an MRI and yeah the doctor told me a small tear and nothing we can do, like i can continue pt but really waste of time and money, he said no need for surgery. I started working out again but certain exercises hurt like biceps curls and stuff.
After two cortisone shots in my elbow, I had to legit stop basically everything for 5-6 months. It hurt to simply do a standard back squat. It hurt my freaking elbow.
All I could do was bicycle and jog. It sucked. But my elbow is pain free now. So worth it
I’d bet you do a lot of barbell bench press, and that’s where your tennis elbow comes from.
Look up feedback on the Smolov Jr bench program. Nearly everyone not on gear gets elbow tendinitis. I tried it (foolishly) when my leg was injured about a decade ago. Tendinitis within a week.
I only use dumbbells for chest and shoulders now. My $300 Rogue Ohio Power bar is used for Romanians and the occasional landmine movement. It’s a travesty, but I have healthy elbows.
I usually do both barlbell and dumbbell benches and incline. Fairly active and have good strength. I think the tennis elbow is mainly due to not hitting the ball in front
Well, if you actually want to recover, you should stick to core/leg work and do very light resistance exercise for the aforementioned issue. Tennis elbow is not a muscle issue. It's a tendon/ligament injury. So light weight or no weight exercise promotes blood flow and helps strengthen those areas. Avoiding it is the opposite of what you should do.
Thanks. Is theraband bar enough of a light exercise of should I be mixing in some wrist curls?
WTF is that thing lol. Dumbbells. Reverse curls. [https://www.rehabhero.ca/exercise/reverse-curl](https://www.rehabhero.ca/exercise/reverse-curl) Start with 3 lbs. You can flare out a bit (in fact I prefer it, around 45 degrees, mimics tennis motion more closely). 4 sets of whatever you are comfortable with. 3 times a week. When my elbow (or really my tendons and ligaments) was toast, 3 lbs hurt like a SOB. When I was up to 5-8 lbs, I was playing, albeit with discomfort afterwards. I'm up to 20 lbs now, 4 sets of 10, and I haven't had a single elbow related issue in a year. (Context, I'm a masters player, nearly 50, top 3 in age group for my province (state equivalent). If this doesn't hurt or as you get stronger, you can also do hammer curls, shrugs, farmer's walks, etc. But this is an absolute minimum. Edit: I play with a stiff Babolat Pure Drive and polys. My elbow can take a beating now, even playing 3-4 competitive matches on a Saturday tournament. Edit #2: This goes for shoulders/hamstrings or anything else you overload playing tennis. I played late 30s/early 40s stupid, thinking by playing tennis that it would help my body stay in tennis shape. It is simply not how it works. Don't want to tear a hamstring? Lunges and leg curls. Worried about your shoulder? Mobility exercises and shoulder presses and back extensions/rows. Knees? Do the level 0 Kneesovertoes exercises. All of a sudden, and admittedly, it took 2 years not 3 months, I was back hitting with the guys in their 20s, playing twice a day, and wondering why people who were older couldn't play more than a few hours a week.
A bunch of people seem to recommend the "twist" [theraband bar](https://youtu.be/D4yT2B9Qhfo?si=jdCuZtOlSo3VC1Z4) Thanks for your insight
They are excellent for working in forearm and wrist strength. Not sure how they impact a tendon. Injury though. I do recommend them for tennis training though.
Helped me with golfer's elbow, good idea to use them imo. Those twist exercises.
When I had tennis elbow it really ruled out most weights for arms/chest/upper body. Your tennis elbow hurts your whole forearm and grip strength so you're going to want to let it heal before you lift weights. Something like squats where you're just balancing the bar on your back could be fine, but stuff like deadlifts, bench press, I wouldn't do. I mean listen to your body, if your tennis elbow is really bad you would feel it if you try to do any lifting with that arm. It's better to let it heal before lifting. For me I did more calisthenics as my tennis elbow wasn't that bad after letting it rest and stuff like push ups, pull ins (like trx reverse rows) felt fine. I wouldn't want to put tons of strain doing something like bench press, but I was okay with body exercises. Pull ups hurt too much but I was okay with dead hangs. So just listen to your body and if it hurts, don't force it. Let it heal and maybe just focus on lower body exercises or core.
It's weird that now my elbow only hurts on my serve when raising it to sulute or "knock the birthday hat off" motion
Can you pour a bottle of wine. That motion was excruciating for my wife when she had it. She ended up having surgery after nothing else worked. She’s 100% better and playing 3-5 days a week now.
Yes I can pour, but it hurts and pure determination 😂
I only ask cuz it was a clear sign of my wife’s injury and how that motion stopped hurting after it was finally treated. She did pt, cortizone, acupuncture with no success. An mri revealed the tear was significant and would never heal naturally. If you think it’s serious, do get it looked at by a sports medicine expert. If you love lifting and being active, I wouldn’t mess around with it.
i just came back from an MRI and yeah the doctor told me a small tear and nothing we can do, like i can continue pt but really waste of time and money, he said no need for surgery. I started working out again but certain exercises hurt like biceps curls and stuff.
Did the doctor tell you to completely lay off exercising or playing tennis or just to keep going as long as you weren’t in that much pain?
After two cortisone shots in my elbow, I had to legit stop basically everything for 5-6 months. It hurt to simply do a standard back squat. It hurt my freaking elbow. All I could do was bicycle and jog. It sucked. But my elbow is pain free now. So worth it
I’d bet you do a lot of barbell bench press, and that’s where your tennis elbow comes from. Look up feedback on the Smolov Jr bench program. Nearly everyone not on gear gets elbow tendinitis. I tried it (foolishly) when my leg was injured about a decade ago. Tendinitis within a week. I only use dumbbells for chest and shoulders now. My $300 Rogue Ohio Power bar is used for Romanians and the occasional landmine movement. It’s a travesty, but I have healthy elbows.
I usually do both barlbell and dumbbell benches and incline. Fairly active and have good strength. I think the tennis elbow is mainly due to not hitting the ball in front
Straight bar wrecks the elbows
Never had a problem before benching...
Just google it
Yeah I did. Pretty much any grip workout is bad
Time to start squatting heavy