Exercises for Tennis Elbow are easy enough to learn – The hard part is knowing when to do them! Should you rest awhile before starting your Tennis Elbow exercises – wait for inflammation to go down first, rest a certain length of time or just jump in and start doing them?
If you do your rehab exercises at the right time in your healing process they should help your recovery – BUT, if you do them at the wrong time or in the wrong way they can just as easily:
- Aggravate your pain,
- Worsen your Tennis Elbow injury, and
- Set you back weeks in your recovery!
Why is that?... Why don’t the exercises always “work” the way they're supposed to?
Podcast: Tennis Elbow Exercise Myths And Mistakes
Here's an improved, better-sounding version of the podcast that you can download and keep by clicking the "download" link under the player below:
First of all, let's take a look at the typical advice you tend to get from well-meaning Physical Therapists, trainers and internet personalities about when to do rehab exercises…
Tendonitis / Inflammation Myth: “Get The Inflammation Down First!”
Many will tell you that you need to get the inflammation down first before exercising.
This is a major misunderstanding at best, because inflammation is actually part of your healing process, and not your enemy…
Because this is such a key point, please be sure to see my post and video:
The danger is, if you DO succeed in stopping all your inflammation – Then you’ve stopped your healing process.
The Rest Myth – “Rest It First For Several Weeks”
Many “authorities” will also advise you to rest – for quite a long time before attempting any exercises.
I know this goes against the common wisdom again, but rest by itself is often overrated. It can be totally useless, because it doesn’t necessarily help the healing process.
I can guarantee you, based on my experience treating so many of you, that countless Tennis Elbow sufferers before you have been shocked to discover the pain often returns with a vengeance…
After weeks or even months of rest, the pain comes right back, once they pick up their racquet, return to their work – or try to do those rehab exercises.
For more see: How Important Is Rest In Treating Tennis Elbow?
The “Just Do It!” Myth – “No pain, no gain!”
Nevertheless, some authorities will tell you to “just do it!” Start doing the exercises now – What are you waiting for? No pain no gain!
They seem to think exercise is all you need to strengthen your way to recovery.
And that can sometimes work, especially for less serious cases, but unfortunately, a lot of people hurt themselves following that advice.
It often takes more than just exercise (or rest followed by exercise) to recover from tendon problems like Tennis Elbow.
The big problem here is that none of these recommendations take into consideration how the healing process works with tendons in real life!
Here’s something almost no one understands – And you’ll be light years ahead of the crowd once you get this:
Fact: Tendons Heal Very Slowly
Think of how your skin heals from a small cut or a scrape…
A scar forms, the wound closes, and the scar gradually fades.
You can count on seeing the steady progress of healing over several days or weeks – The point is it’s very consistent and predictable, isn’t it?
Not so with tendons!
When it comes to tendon injuries, the healing process is really slow – And that’s if you’re lucky!...
If you’re not lucky it can simply stall on you, which is why resting is often completely useless.
The healing of the tendons involved in Tennis Elbow is notorious for grinding to a halt – If it even gets started in the first place.
And it can remain incomplete not just for a few weeks, but often months or even years. This is the real challenge!
And the key thing with exercise is that it’s most beneficial when it’s done during the mid-to-latter stages of healing and repair…
Of course, that means there has to BE some healing and repair of the tendon first, before exercises will help make it stronger.
Your muscles heal much faster than your tendons, and although those exercises may be just right for your muscles – your tendons may not have healed at all, so they can’t handle the stress.
Which means if you start them too soon they’re likely to aggravate your injury.
If Your Tennis Elbow Healing Has Stalled
So, what do you do if your tendon healing has stalled?
Well, don’t expect exercise to help – It might if you’re lucky, but chances are it won’t magically get healing started again.
And neither will resting, hoping and waiting.
Okay, then what’s the alternative? Is there anything that does help those tendons heal?
Absolutely! In my opinion the best treatment to help the healing process – has to include hand’s-on direct manipulation of the tendons.
If the healing process in your tendon has stalled, you need to stimulate that tendon a lot to help keep it going.
I don’t believe there’s a better way than treating the tendon by hand with the right therapy – not massage really, I’m talking about something a lot more focused.
And the good news is you can learn how to do it yourself.
A few minutes a day with the right muscle and tendon therapy techniques can accomplish what months of resting, hoping and waiting fail to do – Keep the healing process going.
When the healing and repair process is going strong THEN exercise will help strengthen the muscle and the tendon – and not just aggravate it!
Learn the best tendon self-treatment techniques from a real Neuromuscular Therapist who treats Tennis Elbow every day. I'm standing by ready to be your Tennis Elbow Tutor!
Learn To Treat Your Own Tennis Elbow Through Video Lessons:
I'll be your personal tutor guiding you through easy-to-follow video lessons, where you'll learn all the therapy techniques, key stretches and essential exercises you need to help you take charge and break your vicious elbow pain and injury cycle... (No special equipment or gimmick devices needed!)
Just watch the videos, follow along and start putting an end to your elbow pain today.
Learn more and get started here: Tennis Elbow Classroom Self-Help Program