Here's my bold claim: Advanced Massage Therapy techniques are the best way to treat your own Tennis Elbow! Are there medical studies to back me up? No. This is my opinion, but give me a chance and I'll make a good case for you...
As a Neuromuscular Therapist (You can think of me as a "Glorified Massage Therapist" with extra training, if that makes it easier) – Here's my bio
I've been specializing in treating Tennis and Golfer's Elbow for about 15 years now – Very successfully!
Meaning that I've been able to help the vast majority of Golfer's and Tennis Elbow sufferers fully recover – For the most part by using these three Massage techniques, AKA 'Manual Therapy.'
I've even helped people whose injuries had, up to that point, stubbornly resisted all other treatments for years – And even some who were told they needed surgery.
And, for the past 10 years or so, I've been teaching people with Tennis and Golfer's Elbow how to use these Advanced Massage Techniques to treat themselves at home.
Here's an article on my overall treatment strategy compared with the conventional approach
And if you'd like to learn more about my programs,
Tennis Elbow sufferers: Learn more about the Tennis Elbow Self-Help Program
Golfer's Elbow sufferers: Learn more about the Golfer's Elbow Program Here
Podcast Version (Listen On The Go!)
(You can download this podcast episode, play it later and keep it if you want.) Just click the "download" link below - And please subscribe on your favorite platform:
Can You Really Learn These Techniques And Use Them Effectively?
Now, I understand that, right off the bat, you may be skeptical and are wondering to yourself:
“How could I possibly learn these methods and apply them as effectively as a professional, like yourself, Allen!?”
Well, you can't instantly become as proficient as I've become with these Massage Therapy techniques after decades of experience. Obviously. I'd be lying if I said you could...
BUT you don't have to be! The upside is that once you get the basic hang of it, you have all the time in the world to work on yourself.
Instead of going in for just 1 or 2 treatments a week in a therapists clinic, like mine, (also quite expensive, honestly. I charge 145. an hour) you can apply these powerful therapies anytime you want, anywhere you want.
- You don't need to “master” these techniques to be effective...
- You just need to apply them with some consistency!
That's a powerful thing! – Knowing what to do and doing it regularly…
(And not wasting a second on useless and potentially harmful, recovery-slowing “treatments” like icing, braces and, Heaven-forbid, Cortisone shots!)
Here are some of the success stories some of my student/members have been kind enough to share as evidence of the effectiveness of this self-help treatment program:
Tennis Elbow Classroom success stories
Why Massage Therapy Is The Missing Link In Tennis And Golfer's Elbow Treatment
#1: The 'Pin And Stretch Technique' THE best Tennis Elbow self-massage method (Key for releasing muscular adhesions)
And reversing that nasty, vicious injury cycle that few things touch – Literally, few things TOUCH at ALL, except, possibly in the most superficial way.
Because nothing else “get's into” the muscle and tendon restrictions at the root of it better (Again, in my opinion, based on a great deal of experience.)
Nothing gets into and releases the “issues in the tissues,” like good, old-fashioned, hands-on Massage Therapy.
(Well, maybe not literally, “old fashioned” like Swedish Massage – I'm actually talking about more advanced techniques.)
I do, however, well remember being taught in my basic Massage Therapy training 30 years ago, and later repeatedly reading this same, stern prohibition…
“You shouldn't massage these kinds of tendon injuries because they're inflamed and swollen!”
And I wouldn't be surprised if you were a little concerned about this, yourself, but that's a misconception you don't actually need to worry about!
However, believing that mistaken idea, many less-experienced Massage Therapists may avoid your Tennis Elbow injury and tell you not to “disturb” it yourself...
Inflammation! Oh, NO!!
But nothing could be further from the truth. Most cases of Tennis Elbow are in desperate need of literally being “disturbed!”
Liberated from their constricting, claustrophobic braces and mobilized, released – stretched and strengthened.
Now, you would not actually do deep massage on an area that was truly inflamed, significantly swollen and/or recently injured (Acutely injured, like a sprain, strain or a fracture)…
However, that is almost never the issue with Tennis or Golfer's Elbow.
- It's NOT a sprain or a strain – (types of tears)…
- It's NOT inflamed – (not significantly, anyway)...
- It's not swollen – (I've never seen a swollen Tennis Elbow)...
- It's not even Tendonitis (usually.)
It's almost always something called Tendinosis, which is not an inflammatory condition by nature. It's a completely different "animal."
(Read more about the difference between TendonITIS and TendinOSIS here, because it's such an important distinction!)
How Massage Therapy Treats The Underlying Causes Of The Injury
I should point out that not all Tennis Elbow injuries are the same, of course.
There are many degrees of injury severity, from very mild to so severe only surgery can fix it – and the nature of the injury varies somewhat.
What most people have, though – What I call a “classic case” of Tennis Elbow, is a tendon or tendons that have become overloaded and have begun to break down. (Tendinosis)
And that breakdown – the injury – is usually more gradual and microscopic.
Think “Micro-Trauma” and picture a rope that has gotten frayed and its fibers have gotten a little rotten in places...
Rather than a “big rip” or tear (which is what people too often imagine, and is actually rare.)
What has happened to those tendons is a degenerative breakdown process that's in desperate need of healing.
But that healing isn't happening – The tendon's regeneration process has been overwhelmed and has failed (for reasons medical researchers still don't really seem to understand)
It's stuck – both literally and figuratively.
- The healing process is stuck, in the sense that the healing and repair of the tendon has stalled and failed to keep up with the damage,
- And the muscles and tendons are usually Literally stuck! – (“Gummed up” with what we call 'Ahesions')
In the simplest terms, stuckness and stagnation are the essence of Tennis Elbow.
So, what does it take to reverse this nasty, stuck state of affairs?
Mobilization and circulation!
#2: The 'Cross Fiber Technique' (Especially important for the tendon aspect of the injury)
My recipe, my formula for breaking this vicious cycle is to physically get in there (with advanced Massage techniques) and release the stuckness and to bring much-needed blood flow to the tendons (to break the state of stagnation.)
And the good news is this is something you can learn to do yourself!
Tennis Elbow sufferers learn more here. Golfer's Elbow sufferers: learn more here.
There are usually tons of of sticky Ahesions binding layers of muscles in the forearm together.
And this a very sneaky, insidious process that happens over months and even years, gradually causing your muscles to become more and more restricted…
Often without producing much in the way of symptoms that would bring your attention to it!
The consequences are twofold:
- The tighter and more restricted / stuck the muscles get, the weaker they get…
- AND the more they tend to pull or “drag” on and tax their tendons
From my perspective (and it seems pretty intuitive) this is the direct cause of the excessive load that eventually damages the tendon(s).
What are people told, though?
Blame “Dr. Evil” – Inflammation! – Ice it! Brace it... Rest it... Inject it!
NO! Pleeeease don't do any of those things!
Just like funky, nasty, stagnant water needs oxygen and movement to clear, damaged, degenerated tendons need circulation – Blood flow – MOTION to heal!…
Not ice, cold and constriction – Or complete and “total rest” ( Read more about why rest is not the answer here )
We need to gently continue moving and to mobilize the area with Massage Therapy to bring better circulation and to literally break up the stuckness; the sticky ahesions in the muscles.
And we need to stimulate those tendons – Not leave them alone.
What Are The 3 Best Massage Techniques?
There are TWO major goals, and one minor, when it comes to treating the muscular and tendon issues in the tissues.
- Releasing muscle adhesions,
- Stimulating the tendons,
- And, sometimes, separating the tendons
And there are only two Advanced Massage Therapy techniques you really need for treating your own Tennis Elbow (and possibly an optional third)...
- Pin And Stretch – A Muscle Adhesion-Releasing Technique: To restore normal muscular flexibility (to take the load off the tendons)
- Cross Fiber Friction – A Tendon-Stimulating Technique: To encourage circulation, and to physically disturb and break the cycle of stagnation that happens in the tendons.
- And Press And Twist – A Tendon-Separating Technique: To separate the tendons at - and just above the Epicondyle (the "Tennis Elbow spot")
These are the Advanced Massage Therapy techniques that I use with my patients in my clinic with great results…
AND I teach my student/members here at Tennis Elbow Classroom in the self-help treatment programs:
Tennis Elbow sufferers: Learn more about the program here.
Golfer's Elbow sufferers: Learn more about the program here.
Actually, I have other, additional techniques and variations of those techniques, especially with Golfer's Elbow.
But when it comes to Tennis Elbow the first two, 'Pin And Stretch' and 'Cross Fiber Friction' are essential.
I believe these techniques are the best because I've seen them work incredibly well over the past 15 years…
They really get at the stuck stuff that's at the root of most Tennis Elbow Sufferer's vicious injury cycles.
#3: The 'Press And Twist Technique' (Useful in some cases - but not critical)
Note: if you're looking for detailed instructions on these techniques, that's the core of what I teach my student/members in the Tennis and Golfer's Elbow programs.
Sure, you can always pick up a few free Tennis Elbow tips and tricks from various sources here and there (and that may be enough for you if your injury is very minor - or you're just not that concerned about it)...
BUT if you have an injury that's really disrupting your life and bringing you down, wouldn't it make sense to learn the right way to perform these self-massage techniques from a pro?
A professional who actually treats people by hand in person, and has decades of experience doing so, as well as helping people learn how to treat themselves?
Compared to someone who is merely a virtual, online "expert" - who has never actually treated anyone in their "career?"
(I've had members tell me that although there are tons of free "tips and tricks" all over the Internet, my videos are so much more detailed and instructive - And, of course, I'm also there in the Members' Forum to answer questions.)
Will ANY Massage Technique Help The Tendon Healing Process?
In my perspective and from my experience, basic Massage is better than nothing, but it is often not enough.
The problem is that general 'Swedish Massage' and other, similar kinds of Massage are just not specific enough.
And specificity is key.
General rubbing and kneading massage is fine up to a point. There is still value in that.
But more specific, advanced techniques are much more effective when it comes to addressing the issues in the tissues.
It takes a certain combination of pressure and tension to efficiently break up adhesions.
And you also need to be very focused in “getting in there” and breaking the state of stagnation in the tendons (not merely a general rubbing of the area, although, again, that's a start.)
Yes, this does involve some work. I won't deny it or try to minimize it.
(I always laugh out loud when I come across those who claim you can “Cure” your Tennis Elbow with just 5 minutes of work a day! – or whatever. Yeah, Riiight!)
However, it doesn't mean you have to spend all day on it.
There is a lot to be said for working smarter – Not harder!
How Effective Is Trigger Point Massage For Tennis Elbow?
I've seen a fair amount of talk online about Trigger Points relating to Tennis Elbow and the strategy of using massage to treat these trigger points. But I'm not a big fan of the Trigger Point treatment model and here's why...
Yes, there is a real, medically-verified Neuromuscular phenomenon, called a 'Trigger Point.'
Trigger points are said to be highly excited, irritable spots in bands of tight muscle tissue, which often cause pain and other sensations in predictable patterns that are specific to each muscle and trigger point.
And they are usually very tender or outright painful when pressed on.
(Not to be confused with “Pressure Points,” which is more or less a nonsense term, as anywhere one puts pressure becomes a defacto “Pressure Point” and, since that's utterly non-specific, it becomes meaningless.)
Trigger Points are also well known to cause or 'Refer' pain up to a significant distance away from the point itself (called 'Referred Pain' and 'Pain Referral Patterns.')
(Such as a Trigger Point in a shoulder muscle referring pain down that arm – Even to the hand.)
And as a Neuromuscular Therapist, I've found and occasionally worked on many Trigger Points in my patients over the years.
However, I have never focused on or “chased” them down, or even looked at them as primary, causative sources of any given injury or pain pattern.
I regard them as secondary symptoms – As in symptoms that cause other symptoms – Not the primary cause. Not the root of the problem.
Now, I'm not saying that it doesn't “work” to locate Trigger Points and press on them (painfully) until they “calm down.”
This does often work. The problem is that the pain relief is typically temporary.
From my perspective and understanding, dysfunctional muscles often “have” or “form” Trigger Points…
Trigger Points do not cause dysfunctional muscles.
So pressing on them often doesn't produce a lasting change.
We often need to do a lot more than simply treat a Trigger Point in order to correct a dysfunctional, painful muscle.
As in, thoroughly release the adhesions in that muscle (and sometimes it's 'Opposing Muscle(s))'
So, feel free to find them if you can and press on them, but that's not going to release the stubborn, sticky adhesions that have likely formed in your muscles.
And pressing on Trigger Points isn't going to do much to break the cycle of stagnation and degeneration that defines most tendon injuries at the root of most cases of Tennis Elbow.
More dynamic techniques are needed to effectively accomplish that critical task.
What About Tennis Elbow Massage Tools And Techniques Involving Tools?
I've seen some good, some bad and some ugly self-massage tools for self-treating Tennis Elbow and Golfer's Elbow!
Some tools are meant to aid in pressing very deeply on those aforementioned Trigger Points, instead of using your thumbs, which is fine if you're going to go down that road.
And there are tools that are specifically designed for releasing adhesions that utilize a hard edge.
You “scrape” these tools over your skin and press down into your muscles.
I think the 'Graston Technique' (often performed by Chiropractors and occasionally by Physiotherapists and Physical Therapists) may be the first tool of this kind.
But I have concerns about this approach. I think it's a little too easy to be too aggressive and overdo it.
I've seen too many people, and pictures of people, who are all red or black and blue later on from this technique.
(Big red splotches and black and blue bruises are signs of broken capillaries, which is a form of trauma.)
More trauma and more damage is not appropriate, in my mind.
In surgery it's to be expected, of course, and that's the exception. You can't have a surgical procedure without a certain amount of trauma and damage.
But I think it's too aggressive for a Soft Tissue Therapy approach.
Rolling Your Muscles With Massage Rollers
One method that seems fairly popular is using a Massage Roller tool or "stick” to roll over the muscles involved.
I don't think it brings much to the party, though. Again, like basic massage, it's better than nothing, but I also think it's too limited (and often unnecessarily painful!)
Rolling over these sticky, muscular adhesions we've been talking about is not an efficient way to release them.
Just pressure pushing down on the muscle and rolling over it is like trying to separate Velcro by crushing it.
Vercro is a good analogy for adhesions; “millions” of little hooks, hooking together and keeping it all stuck together.
“Techy” explanation: We're really talking about Collagen, here.
It's the common protein that tendons are made of and it forms the matrix that muscles inhabit and pull on.
And Collagen has an innate ability to 'cross link' and bind to itself. (It has to be able to in order to form complex structures, like tendons and ligaments.)
But the downside is, that 'cross-linking' tendency becomes a liability when it happens too much in the wrong place.
And that happens a lot in muscles when they are too tight, overworked, and biochemically stressed.
In the earliest stages, ahesions can simply be “stretched out” and/or massaged out with minimal effort – and prevented from getting more dense and stuck.
However, as this process progresses, (think more and more Vecro hooks strongly binding layers apart) it becomes more and more difficult to release and separate them.
Past a certain, early stage, you can't just easily stretch, strengthen or lightly massage them away.
It gets to a point where you need that special combination of pressure and tension to get the job done.
And this is usually the case, once someone has developed Tennis or Golfer's Elbow.
Again, even if you just started to have telltale elbow pain of one type or the other, that adhesion process has likely already been underway for months – if not years.
Ultimately, there is nothing in this world that comes close to what the human hand can accomplish.
What If You Are Just Starting To Have Symptoms That “Might” Be Golfer's Or Tennis Elbow?
If you're just starting to experience pain, stiffness, soreness and other symptom warning signs of Tennis Elbow, then simple, general massage may be enough to help you turn things around.
Along with AVOIDING all the usual treatment mistakes, like icing, braces, Anti-inflammatory pills and Cortisone shots!
(Which you can see I've linked to my articles about, so you can understand WHY these so-called treatments are dead wrong!)
Honestly, you may not need my program and my more Advanced Techniques if you're at the very earliest stage of Tennis Elbow.
It can be enough for some people just to become aware of their problem and to start taking corrective action, like stretching more, taking more downtime…
And doing some basic massage on their forearm muscles (or getting some professional massage)
However! Once the injury progresses beyond the earliest stage or two and becomes more chronic, (It persists for a few months or keeps coming back)...
Then basic, general massage techniques may not be enough to break the cycle.
I would suggest that if you've already been struggling for a few months or more, become a member and get started with my program now, don't keep “Resting, Hoping and Waiting”
Or messing around with lessor techniques and symptomatic remedies.
Learn To Treat And Heal Your Own Tennis Elbow Or Golfer's Elbow At Home With This Video Program
You'll get instant access to a complete VIDEO program designed by a professional therapist to help you take charge and break your vicious cycle of pain and frustration!...I'll be your personal tutor guiding you through step-by-step video lessons, where you'll get the therapy techniques, key stretches and essential exercises you need to treat and recover from your injury at home. (Without any special equipment.)
Tennis Elbow sufferers: Learn more and get started here
Golfer's Elbow sufferers: Learn more and get started here
Ive had tennis elbow in my right arm for 20-30 years iin my right arm but now is in both arms from delivering milk as my daily job which is very repetiitive in arm motions. Ive tried a lot of approaches including acupuncture , prolotherapy , massage, but nothing seems to have a long term effect. Its a dull aching in the forearm along the muscle and sore if I press near the elbow . What makes this program any different, as nothing else is helping. I had to stop playing tennis years ago and cant enjoy life as I should be.
Thanks
Geoff, 20-30 years of Tennis Elbow!? That’s terrible! Well, I’m not even going to try and “sell” you on what’s different about this program. There’s a good chance that it’s not for you, considering.
All I can recommend, in good faith, is that you spend a lot of time here and go over everything I have to share for free. There is a great deal of value in knowing what NOT to do, (like icing, wearing braces and taking anti-inflammatories.)
And be sure to sign up for my free video course ‘Tennis Elbow 101’ – That get’s deeper into why it’s such a difficult injury and how my strategy differs from the norm. The sign-up is here:
https://tenniselbowclassroom.com/what-is-tennis-elbow-1/free-tennis-elbow-videos/
Could my painful tennis elbow be caused by over-texting and lap-top computer work. I have appreciated all your advise as I have received much contrasting thoughts and suggestions by professionals and tennis elbow sufferers and your advise seems the best to me.
Thank you.
Hi Allen,
I did a rescue on a jetski(lifesaving) in a storm and strained my CEO with tendonosis of triceps tendon with demonstrated linear intrasubstance tear as well as partially avulsed my radial collat ligament + tear within CEO with olecranon bursitis and small joint effusion 2 months ago. I have had no immobilization braces in that time but my pain and laxity in my RCL area is worse than ever with absolutely no healing . I saw a physio just the other day who I think did some cross fibre friction technique with some sort of electrical impluse thing as well.
My condition was traumatic and I have a bit more going on than tennis elbow. I am not allowed to get back on duty in lifesaving(voluntary) until things are ‘fixed’. Will your classroom videos with massaging techniques work for my condition?
Cheers.
From QLD Australia
I am a 2-3 times per week weight lifter, and have done so for about 5 years, and am 66 years old. 5’7″ and 135 lbs … so, as you might imagine, with a small frame, the weight is always relatively moderate. Pain on the outer bones of both elbows started 4 weeks ago, within 2 days after a session in the gym in which I was doing seated dips. It was not at all painful at the time of the exercise. Medical doctor diagnosed Tennis Elbow and prescribed arm bands, rest, ice, NSAIDs, etc., as you describe, and if it doesn’t get better in another 4 weeks, make another appointment to see him for further treatment options. I have noticed tight forearm muscles and have used heating pads and done some general rubbing / massaging, not actually understanding what I am doing, or, if it is helping. Pain is not as intense as it was initially, but there seems to be no significant improvement, and pain will flare up with light use.
The questions are: With pain in both elbows, is it possible to use your self-massage methods ? Does a person need a healthy arm to work on the (other) injured arm ? Will using your methods add insult to an injured elbow while trying to massage the other injured arm ? Would this situation require a therapist, or is self-massage possible ?
Hi Jim, Well, it does sound like you have a case where a therapist would “come in handy” (pardon the pun.) – However, it’s certainly possible to do self-massage when both arms are involved – It’s harder, though. I won’t deny it…
But at the same time, it seems to be the hardest for people who have very little hand strength to begin with. At least you’re a weight lifter and must have some baseline hand strength to call upon.
If I were you, I would probably consider doing both: Seeking help, at least at first, to make some initial progress, and then working on myself more and more as things improved.
Where can I find self-massage methods for my wrist. I am a pianist and my left wrist has been causing pain for two years. There is not usually pain if I am not exerting it, but if I bend my wrist backwards or forwards there is definite tension that does not exist in my right wrist.
Hi Josh,
The key to problems in the wrist is mostly in the muscles of the wrist, which are all in the forearm. In my programs I teach you how to use methods like Pin And Stretch to release these muscles on both sides of the forearm/wrist.
Often both sides are important to address, which is why you get access to both programs (for both the Flexor side / Golfer’s Elbow and the Extensor side / Tennis Elbow) regardless which program you choose.
If most of your symptoms are on the palm side of your wrist (flexors) go with the Golfer’s Elbow Program
And if most of your symptoms are on the back side of your wrist (extensors) go with the Tennis Elbow Program
But, like I said, you get both. The only difference is the email series that goes along with either program – You get one or the other but it’s not critical.
Hi Allen – I got my first dose of tennis elbow in my left arm (confirmed by sports doctor) this year since July. After infrared/heat & ice packs and wrist brace from doctor for a week, I started doing focused and cross-motion massage and within a day started noticing major relief, almost cured I think. However, I don’t get how I got it. Since the general idea from you is that the muscles/tendons are stagnated, this conflicts completely with what my activities are. I’m a die-hard guitar player and piano player and drummer and practice hard at all three. The point when I thought it turned on was this past July, right after a move when I was lifting a lot of boxes, and it increased since then. Where’s all the stagnation?! Anyway, this is no reflection on your experience and info, it’s just a mystery to me. I can confirm though that ice & heat & “stillness” DON’T work or any any real healing effect. So far, any/all of the massage techniques I’ve tried (as per PT’s and non-PT’s on the internet) DO have a good and noticeable decrease in the pain. So that is the right direction. Since my elbow/arm pain has decreased by at least 50% just in the last two days of doing these massages, I’m going to start drumming/guitaring/piano-ing again and see what happens. And lift some boxes. Thanks for the help!
jt, Phoenix, AZ
Hi Jack, The stagnation has to do with the circulatory / molecular state of a tendon that is failing to heal and is slipping further and further into degradation and degeneration / ‘Tendinosis’ For reasons not fully understood to this day, this is an unfortunate tendency in tendons.
The stagnation doesn’t reflex how much you’re doing actively with your muscles – but a LACK of motion + ice + anti-inflammatory drugs will tend to increase stagnation in the tendon. Hope that helps!
Thank you sir! That is a good general thing to know. Like I say, it’s still a bit of a mystery, especially in my left (guitar) arm and with all the snare drumming I do with that arm, and on top of that the 15lb dumbbells I was doing pretty regularly. Maybe that’s a bit much weight, but my right arm is still totally ok. Mysteries do suck, but bodies are good at that. I’m going to do one visit with Banner PT soon and see what they say. best, jt
Hi Allen and all – just an update on mine. FYI’s I went to a bona-fide physical therapist yesterday at Banner Health here in Phoenix and with some very intense massage she has practically healed the thing overnight, I mean pain reaction down about 90%, incredible. She was very experienced (20+ years on the job) and her techniques included:
– deep massage digging thumb into top/side of forearm muscles in reverse direction towards elbow. I mean she REALLY pushed deep in and hard, for a good 10 minutes, to the point where my arm felt pretty beat up for the rest of the day.
– “scraping” forearm muscle with a curved chrome plate-like device, direction from elbow towards hand, 2-3 mins
That was it. Interestingly she did not do any massage at the elbow joint area at all (which is where I’d been doing my own massage). So the forearm appears to be the key. As she described it, a tennis elbow condition is more or less scar tissue buildup from the repetitive motion/s, whatever they are, creating a mess of “pickup sticks” arrangement with the muscle tissues and the blood can’t flow because it doesn’t clear regular paths. The deep directional massage helps to get the muscle/s rearranged again in a more consistent path, like a magnet getting metal particles arranged in a more symmetrical alignment. Very interesting. I would say, after this, that if your self-massage isn’t getting decent results, see a pro who can really attack it, then you’ll know how to do it for real and you can instruct another person to help if you can’t afford the treatment (mine was $115 a visit because of “copay” in our brilliant and unequal “health care” system). Cheers, jt
Hi doc, love your work and have been employing for massage techniques. Any specific treatment advice for a combination of chronic De Quervain’s tenosynovitis and FCR Tendinitis?
Thanks, Ben! Are you a member of my program? (I did a quick search and didn’t find you.) I now have a thumb module in the program, which addresses in significant detail, all the thumb muscles and tendons – including those involved in De Quervain’s – and the Golfer’s Elbow program addresses all the flexor muscles and tendons, including the FCR.
Hi Allen,
Towards the end of February while typing on a computer, I felt a stinging pain go through my wrists. Thinking it would go away tomorrow, I stopped using the computer. 11 weeks later, I have developed tennis elbow on my left arm and possibly on my right arm. My problem with my wrists hasn’t gone away. I’m seriously considering becoming a member. What should I do? The only advice I’ve been given so far is to R.I.C.E and rest. I’m at a loss and scared. I’m 18 years old and I had to give up a potential career in dentistry because of this issue. I don’t want to ruin my tendons so early into my life. I have several questions to ask:
1)What sort of exercises should I do for tennis elbow and wrist tendonitis?
2)What kind of massage therapy should I do besides neuromuscular therapy?
3)What do you think about the ArmAid product?
4)Are there any neuromuscular therapists you know of in Washington State? More specifically, southeastern WA?
5)What are the steps needed to become a member?
6)What physical therapist should I go to? I’m currently seeing one who does the Graston Technique?
I would really appreciate it if you would answer me. Please. I’m begging you.
I’m so sorry to hear you’ve had to give up on your Dentistry career. (RICE is terrible advice, of course, as I’m sure you’re starting to understand by spending time on this site.)
I can’t really spend 20-30 minutes going over all these questions, though. I have articles and videos on several of these issues: Exercise strategy, PT, Graston. I think ArmAid is a useful tool.
Here’s where you can learn more and sign up for the Tennis Elbow program: https://tenniselbowclassroom.com/tennis-elbow/
Another question: does your program have the potential to get rid of wrist tendonitis?
Yes, Thalia – Sorry for the late reply!
Hi Allen;
I have watched a view of your videos and am encouraged by what I see and have learned. I work at a computer during the day and also am spending a fair amount of time playing the guitar (which is when I first noticed elbow pain – two nights ago) so now having viewed some of your information, I have an understanding of what is going on.
I suspect that both computer work and incorrect guitar technique are the causes. Do you have videos/information in your paid subscription that pointedly address correct techniques/setups/practices for guitar and for computer work? So, prevention?
Thank you!
Are your deep massages safe when you have verifiable High-Grade tears in both the Common extensor tendon and the radial collateral ligament? Original injury is probably just age and sports, mountain/street biking, tennis, golf, computer hours. It’s been one year with ups and downs. Before MRI I did a cortizone shot for relief which was complete…and subsequent overuse from a false sense of security. Bailed on PRP. Been alternating heat and ice and settling down most of the offending sports. I just don’t want to cause a problem. Doctor is saying live life, no braces. Maybe arm band when on Peloton. Stop performing the stressful sports. I get the need for healthy inflammation. 60yo/f
Hi Paula. It’s all about using the right amount of pressure, finding out the right frequency and duration of your self-treatment and putting the appropriate amount of load on your muscles and tendons. This is not something you can know perfectly in advance – It’s going to be a learning curve and trial-and-error process.
If you’re not being strongly encouraged to have surgery ASAP, I would assume there is some potential of healing and recovery – but you can’t just rest and expect your tendons to just automatically heal. You have to be very proactive in your therapy and stimulation.
If you’re thinking about joining the program, I would definitely recommend including a consult when you do. Your’s is clearly a special case with very specific needs.
Thank you for your thoughtful reply.
First of all, I was so relieved to find your website. I am going on 2 years of left elbow pain, 3 cortisone shots and just started occupational therapy about 3 weeks ago, which seems to make a difference; in the positive direction. However, I am noticing some mild twitch in my fingers, very sporadic and not very often. Is that “normal” for someone with tennis elbow?
Does anyone else experience twitching in their fingers?