Athletics and Recreation

60 Second Treatments to Heal Tennis Elbow

60 Second Treatments to Heal Tennis Elbow

Hi folks. I’m Bob Schrupp physical therapist, Brad Heineck physical therapist Together we are the most famous physical therapists on the internet in our opinion, of course Bob. Jumping the gun there Brad. Today we’re gonna talk about 60 second treatments to heal tennis elbow. This is a trigger point therapy. I’m gonna be honest right from the start here Brad. I wasn’t really a big fan of trigger point therapy throughout the past couple of years. I’m glad you’re honest Bob, but it’s turning me around. I got a book on it. And this is based on the work of Janet Travail Who’s she’s an MD and David Seaman who was an MD. They both are no longer alive, but they spent their lifetime basically developing this system of treating trigger points. And I mean it’s well respected by a lot of therapists, so I’m not pulling something that’s weird out here Well I have Pam, she does most of my trigger point because she’s good at it. Right. She’s better than me So I just let her do it– and you see results right, and that was the same with me I had a PTA that was big into that and and I especially there’s certain people I would better with and ones that she’d be better sure and it definitely did work so. By the way, if you are new channel, please take a second to subscribe to us We provide videos on how to stay healthy fit pain-free and we upload everyday Also if you get a chance go over to Facebook, it’s right here Bob and Brad and like us because we are giving out cool vibes Anybody who– yeah, get rid of those trigger points–we’re putting out the vibe. Do you know what that’s from Brad? Putting out the vibe? No. It’s from Dumb and Dumber. Do you guys have One of my favorites. I’m putting out the vibe he said, all right, so what is a trigger point? By their definition, trigger point is a hyperirritable spot in the muscle and it’s usually got a nodule there and that nodule is kind of hyper sensitive, right. I had a therapist. She said when you feel around that muscle you can feel like a tootsie roll in there It’s about that size and it’s a muscle all tightened up and knotted, you got to get that know to release so that blood flow can get in there, it starts to feel much better. That’s a good explanation Yeah, I saw this other book was more for the layperson. They called it a grumpy spot Oh sure. So anyway, we’re going to talk about treating lateral epicondylitis today, which is tennis elbow. Okay, that’s usually, you know, you’re getting pain out here a lot of times when you grip. You know, especially being the person who does play tennis. You might feel it in golf. You might feel it in, although there’s golfer’s elbow too. Sure You might feel it when you’re painting or hammering or anything where you’re gripping it a lot And it can be real tight, I know when I had it if I walked through a doorway and just touched that area by accident on the wall or the doorframe Wow, that wakes you up. Now you want to show it on the lateral epicondyle where it is? Sure. Yes. Yes. I’ll be right back. He’s gonna come back. Oh he’s bringing Sam. Sam I am so as you look at the humeral bone here right down here we got a bump on the outside and that’s the lateral epicondyle. And that’s where we got three muscles that attach to it, and those three muscles can have trigger points in them and they can pull on that bone harder and give you the tendonitis,. So we’re gonna release those three muscles basically by working on the trigger points, right. So when the muscles release then the stress comes off the actual source of injury, where the tendon connects to the bone. So the first one we’re gonna talk about is the extensor carpi radialis longus, a lot of words there. But we’re looking at basically this muscle wad right here they call it. The wad, the wad of muscle. It’s the hairy side of your forearm and it’s right here and it attaches into the bone. So the way you’re gonna find the nodule or the trigger point is you’re going to go down one inch from the crease and you’re gonna go over one inch. So I went down and then over, I’ll mark it then Brad, down and then over so there you go. You can tell you got some muscle. That’s the muscle belly. So right there and again this muscle helps bring the wrist up and I think it even pulls it a little bit over towards the thumb So I have to use a strap so I can see mine. No you’re gonna do that for the brachioradialis, it’s kind of amazing. You got these fancy names, brachioradialis, and then they call it the muscle wad. Yeah, the muscle wad. They go from one extreme to the other. So you found the spot one inch down one inch over it, now you can just take your knuckles and you can go ahead and work into it and just you’re gonna kind of rub in a circle and work right over that area and you can do this all you have to do it is like 10 to 12 times Brad. Mmm-hmm. And twice a day and then you’re done with that muscle. So I’m going pretty aggressively, very aggressive. So it’s painful. Yeah, it’s painful. Yes, but when you’re finished, it should start to release, right and then as a result maybe in 5 10 20 minutes, it feels better. Right. If it doesn’t after that long then maybe you went too aggressively or it’s not the right treatment. And I don’t know that you’re gonna see an improvement in your tennis elbow It may take a while that may take several days or even a couple weeks, but this is the thing you’re gonna try. Now you can also use a lacrosse ball or some type of ball. You kind of put it right over the area. And believe it or not, this actually goes at it in a different way and actually does quite you know, does it different, it’s a different job. Right. Have you found that out Brad? Yeah, it’s got more surface area than your knuckle, if you don’t know what a lacrosse ball is, you know, you could use a tennis ball But this is a solid rubber ball, very solid, and they work good. You can play bouncy bouncy with them and things like that. Alright the last one we’re gonna use Brad here is the PureWave Massager. This comes with different attachments. We’re a big fan of this massager. Especially you’ve got, you know problems all over the body this is gonna help with that. It’s got that air-filled one that’s really quite nice but this is actually the pointer stick one and so you can see and by the way this percusses. Right. It just doesn’t vibrate. Yep. It actually kind of goes like a jackhammer So I can get right in there And this baby works. Right. It’s pretty aggressive. You want to keep it away from the bone and you’ll notice if you get too close to the bony area. It’s gonna become painful in a different sense and you don’t want that. I’m right in the stick part of the muscles there, so it tolerates it pretty well. I don’t know that I want you to go out and buy one of these just for this. I’d want you to try the knuckles I’d want you to try the knuckles and the ball, the cheap version. But if you think you need it for other reasons then by all means. I mean it works out well. So next what we’re gonna do Brad is that brachial radialis. You wanted to show that one right? Yes I did, that’s why I got my strap because mine doesn’t really show out until I pull up like that. So he’s got his thumb up and I got my thumb up, it’s the same thing. And it’s that muscle right here that goes along here again attaches into the lateral. So we’re gonna go right on that muscle? We’re gonna go this one we go down two inches We’re gonna go on this one we go down two inches- We’re actually gonna go down two inches and hit it. Okay a little bit further down. Yeah, a little further down. So it’s just about an inch or two down from the previous spot, mark that, yeah. Mark it with another green dot. So let’s see, it hits it there. I’m a little bit over. You don’t have to mark yourself. No you don’t. Cuz you’ll find it. So again, I’m gonna go two inches down from the crease and that’s about where it is at. So you don’t really have to move over with this one. You know this one we had to move over an inch? This one we just go two inches down. Thumb up and it’s right there. And it’s a spot. I got it, and the same thing: knuckle, lacrosse ball, tennis ball or if you’ve had the massager that will go. 10 to 12 times a couple times a day, work out really well. Alright, the last one is the supinator, which does what Brad? It supinates! I know but what is supinates? Palm up Yeah, palm up and you always remembered it by you have to carry a cup a soup Right if you got a bowl of soup, you put your palms up to hold it like this. See there’s a pronator and a supinator. So now the supinator is actually below, underneath that brachioradialis muscle. So you actually have to move the muscle over a little bit. You’re gonna still go to the one inch mark. It’s the one inch. Ok the closer one. Yeah, the one inch and you’re gonna push it over a little bit and it’s right in there, right in that spot underneath. So actually when you’re doing that, then you’re kind of working the other ones too a little bit. A little bit. I mean you’re stretching them or working them out. Yeah exactly. So you’re gonna get all three, that’s deeper. You can tell you’re getting in deeper to the bone. But what’s nice about it is because it’s only 10 to 12 reps or whatever- massages, you know, you can do this fast. It can go bing bing bing and they really are 60-second treatments. So once you do it a couple times you get to know where to go what it feels like and it becomes very quick. Certainly, no downside to it. And that’s why I think it’s well worth a try and you know give us some feedback let us know if it worked for you. And remember Brad and I can fix just about anything except a broken heart, but we’re working on it. We are, and we’re going to continue. That’s our nighttime homework project. There we go. Thanks.

Reader Comments

  1. Hello guys. I am 17 and have had some problems the past couple months. I have tight traps, neck muscles, and have been getting these terrible headache-like pains behind my skull area. Some days it is fine but others it isn’t so well, but it doesn’t last all day, maybe a couple hours. I have also noticed I have a very tender point in my right trapezius area which cause a weird feeling by my right ear. Do you know what’s causing all of this and how this can be solved? God bless

  2. When i laugh, sneeze or move a certain way often i'll get cramps in my ribcage. They can be anywhere in the ribs it seems front or back. Do you guys know of any stretches or exercises to stop these cramps? Nothing ruins a good laugh like a horribly painful cramp in your ribs. Also is this common?

  3. Thank you so much guys, i've been walking around with tennis elbow for about three weeks, i felt relief immediately. God bless you.

  4. Burning sensation in lower area of elbow… Is that Tennis Elbow too? How does one treat that, if you would be so kind please gentlemen?

  5. My husband cannot move his arm from his shoulder down to his hand what exercise that I can help him with so it could build up his muscle

  6. Thank you. I'm jumping through hoops to get hip replacement surgery. Using a cane and walker has caused my elbow to get really sore. I will definitely be using these trigger point massages.

  7. I found this device called the Flexbar and it has really helped my Tennis Elbow issues. It's uses the negative portion of an exercise to increase strength.

  8. Gents, what are your thoughts on barefoot shoes? I'm wearing Vivo's and toe correctors. My posterior chain has strengthened significantly. Would be a good video subject. Thanks for the videos

  9. These guys have the most helpful channel on YouTube. This is the second time I've found a video, followed the advice, and had instantaneous results. The other one was on SI joint pain. It has hurt to straighten my arm for four days now because of preacher curls. I massaged my forearm in that spot, and I feel fine thirty seconds later. I'll keep messaging it and swap the preacher curls out for something less stressful on the joint. Thank you so much for what you do.

  10. Pefect, thank you! I have tennis elbow and icing it. Could please also show how to self-heal strained shoulder after exercise? I know that I have to see PT but I am so busy at this time. Thank you!

  11. Can I get some advice from you?
    My step father has tennis and golf elbow on both of his hands because of lots of work in the production business, factory and he is also a diabetes types 2 on nervous system.
    We've been to many doctors in our country and he done some treatments and didn't got better. Later on he lost his job because of unable to full-fill the tasks due to pain in the elbows.
    What he needs to take or do? I watched the video with ''Tennis elbow/ Golfer elbow''.. is there anything more?
    Thanks for the advises that hopefully gets him better.

  12. i'm an archer and have tennis elbow. the neck back and elbow are all affected. yout neck techniques helped so much i'm paying attention to all. thank yew for straightening me out. harharhar. when you get the heart part figured out we'll all be saved. have fun.

Leave a Reply

Your email address will not be published. Required fields are marked *