How to fix elbow tendonitis

 Image courtesy of stockimages at FreeDigitalPhotos.net
Image courtesy of stockimages at FreeDigitalPhotos.net

Let’s get straight to the point, shall we?

You have elbow pain. It hurts like hell… And you want it gone ASAP! (…if you don’t have any elbow pain, think of this post as a way to prevent it)

Chances are that you have gone to a doctor and have now been diagnosed (or self-diagnosed with the help of Dr. Google) with what we refer to as Elbow tendonitis.

Let me help get rid of your elbow tendonitis by sharing the exact effective methods that I’ve been using with my patients over the past few years.

NOTE: If you want to skip the background information on elbow tendonitis, Click here to be taken directly to the solution.


 

Elbow tendonitis

 

// What is it?

tennisgolf

It is the inflammation of the tendon(s) in the elbow. This inflammation is responsible for the symptoms of pain, tenderness, swelling and/or stiffness that you are probably experiencing in your elbow.

 

// What causes elbow tendonitis?

Essentially – elbow tendonitis is due to either overuse, misuse or abuse of the elbow. Any repetitive or prolonged use of the elbow increases the risk of damage to the tissues which are involved in elbow movements.

Activities which commonly cause elbow tendonitis:

  • Typing on keyboard
  • Computer mouse use
  • Repetitive movements of the hand/elbow joint
  • Lifting/carrying
  • Excessive gripping

Poor work station set up + Poor posture

These 2 factors are undoubtedly and absolutely the most common underlying cause of elbow tendonitis in patients that I see on a regular basis at the clinic. Make sure you check out this post: FREE EBOOK- How to set up the work station to make sure your workstation isn’t causing your elbow pain.

 

// Are there different levels of damage?

Yes. With elbow tendonitis, you will fit into one of these levels:

1. Strain: This is probably the best case scenario. There is no tear present, however, this is how most cases of elbow tendonitis begin. If you do not do something about it now, there is a high chance that it could get much worse. A small problem now can easily turn into a bigger problem later on if you don’t take care of it in its early stages.

Typically, elbow strains can take anywhere from 1-3 weeks to heal. If it is taking any longer than this, then you probably have a…

2. Tendon/muscle tear: There’s some structural damage going on here. You have a tear! There are different grades of tears: Micro/Partial/Full. If you haven’t already, you should be doing your rehabilitation as soon as possible. Remember – tears can get bigger if you allow it to!

Let me throw analogy at you. You have a small tear in your favourite Sunday shirt. You don’t think much of it and pop it into the washing machine to wash. What happens?… Not only does your shirt get nice and clean, that small tear that you didn’t really care about has now become a much larger tear. Repeat these steps over the next few weeks, and eventually you will need a new shirt!

3. Scar tissue: Oops! Looks like you’ve had this elbow tendonitis for awhile now and there has been some scar tissue build up. I hope you haven’t ignored the early warning signs thinking your elbow pain was going to go away by itself…

What is scar tissue?

Think of it as a fill-in-the-gap tissue that the body lays down at the site of damage.

Scar tissue isn’t actually a bad thing… It’s actually necessary in the healing process. However… if you have too much of it, it can make your elbow muscles tight/weak which may be hinder the healing process.

 

// How long will it take to get better?

Elbow tendonitis is referred to as a soft tissue injury which means that it can generally take anywhere from 4-8 weeks. However… there are several other factors which may influence the healing time. Some people may take a couple of days, where as others can take up to a couple of months. It really depends…

The purpose of this post is to make sure you don’t result in having any long term damage to your elbow.

The quicker you start your treatment, the quicker you are going to get better.

So.. whatever stage you may be at, make sure you do something about it now!

 

// Types of elbow tendonitis

There are 2 types of conditions that are involved with elbow tendonitis. The difference being the location of the structures being affected in the elbow.

1. Tennis elbow (Lateral epicondylitis)

forearmextensor

The affected structures are located on the outer surface of the elbow. These tendons are part of the forearm/wrist/finger extensor muscle group.

2. Golfer’s elbow (Medial epicondylitis)

GolfersElbow1

The affected structures are located on the inner surface of the elbow. These tendons are part of the forearm/wrist/finger flexor muscle group.

 

// Should I get a scan?

Is it absolutely necessary? Not at all, but it may give a better idea of the degree of damage in your elbow. If you are interested in getting a scan, simply head over to your local medical centre and ask the general practitioner for a referral.  Usually, the main scan to the elbow region is an ultrasound, however, an MRI may be required depending on your situation.

Already have the scan results? Feel free to click here if you would like me to interpret your results for you.

 

// The doctor has recommended me to take a cortisone injection, should I get it?

cortisone-needle

No, no and NO! …Well, to be more precise, I would say NOT YET. Try out these conservative methods first before you even consider getting any cortisone injection.

For those of you who are unfamiliar with what the cortisone injection is, it is a steroid-based injection which is used to decrease the inflammation in an area of pain. What’s wrong with that? Nothing. But there are a multitude of potential side effects! From my experience, most patients generally report minimal benefit (if anything) from the cortisone injection anyway.

I don’t know about you, but I sure do not want any chemicals going into my body unless it was absolutely essential. Although, for the majority of the patients that I see, we are able to prevent the need for the cortisone injection, however, there may be some situations where the injection is suitable.


Disclaimer: Although these are the methods that I personally use with my patients, I have not assessed you individually and can not guaranty that they are suitable for your condition. If any doubts, please consult a health practitioner before you commence any of these exercises.


 

The 10 steps fix your elbow tendonitis

I have split this part into 10 different points to show the general order as to which you should be applying the steps.

Step 1: Stop all activities that cause pain

 

stop

This sounds so incredibly simple, but you would not believe the amount of people I’ve seen who continue to do the exact thing that is causing their elbow tendonitis in the first place! STOP aggravating it! The body can not (…and will not) heal itself if you don’t allow enough time for it to do so.

Think about it like this. When you get a cut on your skin, the body is actually pretty good at healing itself over a period of time.  However… if you persist to re-aggravate it by scratching it everyday, you will eventually end up with an even worse problem. A problem in which could develop into a long term issue.

“But Mark… My work is causing my elbow tendonitis… I can’t just stop working!”

 

The dilemma. I know it’s not easy, and it definitely must be frustrating for you. But you need to ask yourself what is more important. Is it really worth the risk of potentially suffering long term elbow pain instead of a  dealing with a temporary inconvenience now? If you can not modify your work duties, I would then suggest to take some time off to allow for your elbow to heal (especially for those of you who are using the computer all day).

I can’t stress this enough. Failure to comply with step 1 will make it very difficult for you to fix your elbow tendonitis.

 

Step 2: Symptomatic relief

 

coldhot

The big question that is commonly asked – “Heat pack vs Cold pack. Which one do I use?”

There is no exact method to this, and there are actually many different views on the matter. In my opinion, the below is what I suggest to my patients.

a) Use a cold pack:

  • to reduce excessive inflammation
  • to decrease the pain levels by numbing the area
  • to manage swelling

Prescription: 10-15 minutes, 3-4 times a day (or as per needed)

I generally recommend cold therapy for 2-3 days following any recent aggravation.

 

b) Use a heat pack:

  • to relax tight muscles
  • to improve circulation
  • attract nutrients and healing properties to the area

Prescription: 10-15 minutes 3-4 times a day

If there is no recent aggravation and no adverse reaction to heat, I would then proceed to continue with heat therapy.

 

NOTE: Please exercise common sense. If you feel like the skin is burning (you can also get ice burns by the way), then take the ice/heat pack off. You should always place a towel in between the pack and your skin to reduce chances of adverse effects.

 

Step 3: Pop some medication

a) Anti-inflammatory gel: After a warm shower, apply the gel to the areas of pain to help manage excessive inflammation.

For the desired anti-inflammatory effect, make sure the gel that you decide to use includes one of the following active ingredients: ibuprofen, diclofenac, felbinac, ketoprofen, or piroxicam. If you prefer natural active ingredients (like I do), look for arnica, calendula or hypericum.

I personally recommend my patients to use Fisiocrem (natural) which can be easily found in your local chemist shop for about $10 or so.

b) Non-steroidal anti-inflammatory drugs (NSAIDs): This oral medication reduces inflammation in the whole body. It is recommended that you take it strictly for 7-10 days, at the same time of day, regardless of pain levels. As I am not a medical doctor, I would strongly encourage you to speak to your general practitioner before considering taking these medications. Like all medication, there may be potential side effects.

 

Step 4: Releases (this hurts so much… but it’s so good for you!)

MELT method: www.youtube.com/watch?v=FfGheDlT7ls

 

a) For tennis elbow (lateral epicondylitis):

Instructions:

  • Support your forearm onto a table with your hand (palm facing down) hanging over the edge.
  • Place a firm object of your choice (massage balls work a treat) on the painful points of the elbow.
  • Apply a firm downward pressure with your other hand.
  • Whilst maintaining the pressure, proceed to do a combination of wrist movements:  wrist circles, open/close hand, up/down, side-to-side and twisting movements. (see video)
  • Continue each wrist movement for a minimum of 1 minute.

b) For golfer’s elbow (medial epicondylitis):

Instructions:

  • Place your forearm onto a firm ball  (palm facing down)
  • Apply a firm downward pressure as you begin to roll your forearm over the ball.
  • Whilst maintaining the pressure in different painful spots, proceed to do a combination of wrist movements:  wrist circles, open/close hand, up/down, side-to-side and twisting movements.
  • Continue each wrist movement for a minimum of 1 minute.

Rinse and repeat as many times as required. A good indicator that you’ve done enough is that there is a significant decrease in tenderness as you apply pressure to your painful spots.

Note: This will hurt!… And it is supposed to! Try to apply a pressure that you can tolerate comfortably. Don’t go too crazy and smash it out. Expect to have some tenderness for a day or so as your muscles may not be used this style of release.

 

Step 5: Stretch out those muscles

Overactive and/or tight muscles of the elbow respond very well to these 2 simple stretches. Hold each stretch for at least 30 seconds and repeat 3 times. (or as much as you want)

Where should I feel the stretch? The stretch sensation should be felt around the site of where you are experiencing your pain. Stretching is all about a game of angles so you may need to adjust the position of your hands until you get the stretch in the right location. I suggest doing both stretches regardless if you have either tennis elbow or golfer’s elbow.

elbowstretch

 

Step 6: Mobility: Do you have full movement?

Full mobility in your joints are required to make sure your elbow muscles aren’t unnecessarily working harder than they should be.

a) Supination/pronation at elbow joint

wristmovement

Do you have full movement in your elbow? Try this for me. With your elbows bent at 90 degrees and elbows tucked to the side of your body, see how far you can supinate (palms up), and pronate (palm down). Are they limited? Full range of movement can been seen in the diagram above.

If you lack full mobility in the elbow, placing an overpressure on the limited movement will help loosen it up.

 

b) Internal rotation at shoulder joint

gfgfff

If you lack full internal rotation of your shoulder joint, there will be compensatory changes in your posture.  The shoulder will naturally hitch up and hunch forward causing your elbow to be placed in an inefficient position. To check if you lack internal rotation, lie down with your shoulder at 90/90 position (see above). Drop your hand down to the ground. If your shoulder raises before your hand hits the ground, you have a lack of true internal rotation.

To increase the internal rotation of the shoulder: Place your hand as far up behind your back, pull your shoulders back and lift your hand off your back. Hold for 60 seconds. Repeat 3 times. If you are feeling extreme, you can perform the exact exercise whilst lying on your back.

 

Step 7: Strengthening exercises

Keep moving. Keep active. Although I have highlighted in Step 1 to rest it from all aggravating movements, you still need to keep your elbow as mobile as possible.

Enter what I call Threshold movements: This refers to the maximum amount of stress the elbow can tolerate before re-aggravating. The trick is keeping your elbow activity as close to the threshold level without going over. Not too much, not too little, but just right. (kind of like Goldilocks and the 3 bears, right?)

For example, if you can tolerate 1 hour of typing without any issue, but when you type for 1 hr 10 minutes your elbow flares up, then ~1 hour will be your threshold level. In that case, you should aim to type for ~1 hour and follow up by a rest period before resuming the activity.

 

Grip strength

BlueRidgeHealthCare: www.youtube.com/watch?v=iM-p8D1ErHg

 

Instructions:

  • Grip onto a stress ball.
  • Firmly squeeze as hard as you can without feeling any pain.
  • Hold for 5-10 seconds.
  • Repeat 10 times.

 

Eccentric strengthening

Rehab my patient: www.youtube.com/watch?v=D5QaYLd_JA0

 

Instructions:

  • Support your forearm (with palm facing downwards) onto a table with your hand hanging over the edge.
  • Place a weight in your hand.
    • I suggest starting at 0.5kg and progressively working your way up until you get to a challenging weight where you can do 20-30 reps with nil issue.
  • Using your unaffected hand, lift both the weight and hand together upwards.
  • Let go of the hand, and allow the hand holding onto the weight to control the weight as it is slowly lowered.
  • Repeat this motion 20 times/3 sets

Note: To treat golfer’s elbow, the starting position will be with the forearm resting on the table with the palm facing upwards instead.

 

Resisted Extension/Flexion

Oscar Sanchez: https://www.youtube.com/watch?v=eGLAALI6YiE

 

Instructions:

  • Support your forearm (with palm facing up/down) onto a table with your hand hanging over the edge.
  • Place a weight in your hand.
    • I suggest starting at 0.5kg and progressively working your way up until you get to a challenging weight where you can do 20-30 reps with nil issue.
  • Whilst holding onto the weight, proceed to lift and lower the weight in a slow and controlled manner.
  • 20 repetition/3 sets.
  • Flip your forearm over to the other side and repeat steps.

Resisted Supination/Pronation

Instructions:

  • Support your forearm onto a table with your hand hanging over the edge.
  • Place a weight in your hand.
    • I suggest starting at 0.5kg and progressively working your way up until you get to a challenging weight where you can do 20-30 reps with nil issue.
  • Whilst holding onto the weight, proceed to twist your forearm (palms up/down)
  • 20 repetition/3 sets.
  • Progression: Using a piece of resistance band, repeat steps as above.

 

Step 8: Posture correction

Posture. This is what I am all about. I live and breathe it. Heck, I even made this whole website dedicated to it. Why, I might here you ask?… I have a strong belief that a majority of our pains and injuries are due to an underlying postural problem. By addressing these postural defects, we can completely eliminate or prevent pain.

If you are not exactly sure on what good posture is, I have explained it in this post here: Sitting posture. Please make sure to have a look.

Here are 3 important things that will help reduce the stress going through your elbow.

1. Fix your forward shoulder position

This is also known as your hunched shoulder position. A forward position of your shoulder will place your elbow in a position where it will be obliged to work inefficiently. The more your elbow muscles/tendons have to overwork, the higher chance they will strain.

a) Retraction exercises

Retraction

Weak muscles at the back your shoulders can cause your shoulders to hunch forward. To strengthen these muscles, you will need to do scapula retraction exercises. Click here to see a video on how to do it.

 

b) Stretch anterior muscles

Chest stretch

Tight muscles at the front of your chest can pull your shoulders forward. To stretch these tight muscles, stand between a door frame and stretch you arms out (as seen above). You should feel a strong stretch across your chest. Hold this for 30 seconds and repeat 3 times.

2. Poked head position

Your body will go where ever your head goes. Make sure your head is not in a poked forward position, especially if you are in front of a computer for most of the day. Are you guilty of this? If you are, don’t worry. I have written this post: Forward head posture correction just for you. 🙂

3. Myofascial lines

myofascial

A myofascial line is the connective tissue connecting a specific group of muscles which work together as a unit. The 2 arm lines affecting the elbow are the front arm line and the back arm line (see above) and can also affect your posture. Without going into too much detail, these lines basically work in opposites… which means if one is tight, the other will be obliged to work even harder to overcome the opposing tightness. From what I’ve come across, the front arm line is usually the one that gets tight, and the back arm line is the one that is over working.

a) Stretch front arm line:

armstretch

Hold this position for at least 30 seconds. You should feel a strong stretch sensation through the whole front arm line (see picture above). If you start to feel any nerve symptoms such as pins & needles/numbness, decrease the amount of stretch you are applying to the arm.

 b) Strengthen back arm line:

Any weakness along the back arm line will mean somewhere else along the line needs to work harder to take up the slack. For example, if your shoulder muscles are weak/inhibited/not working properly, then your elbow muscles will tend to work harder as a compensation.

Instructions:

  • Tie an elastic tube onto something stable.
  • Whilst facing where it’s attached, pull the elastic tube out to the side to shoulder height.
  • Make sure your palms are facing forward whilst doing this movement.
  • Add a hold at the end of the movement if you find the exercise too easy.
  • Repeat 10 times. 3 sets.

 Note: I will be posting more information on the different kind of myofascial lines in the near future. Stay tuned!

 

Step 9: Supports

If for some reason you are unable to rest your elbow or use it without aggravating it, it may be a good idea to use elbow braces to help support your muscles. Just remember – DO NOT become dependent on them! Let me say that again. DO NOT become dependent on them! They are just there merely to help you do what you need to do with a bit more support. Your main goal is to fix the problem and not just mask the symptoms.

Elbow brace:

elbow brace

Description: Elbow braces provide a compression force on the elbow muscles providing stability. They are a great way to ease the symptoms of elbow tendonitis whilst at work particularly if you do a lot of computer work.

 

 

Elbow taping:

For tennis elbow:

John Gibbons: www.youtube.com/watch?v=TUwm21pvp_o

 

For golfer’s elbow:

John Gibbons: https://www.youtube.com/watch?v=SC8wvf9u5Yw

 

Description: Taping provides additional support to the affected muscles. The above videos show the taping techniques I use the most commonly in the treatment of elbow issues. They have proven to be quite simple, yet quite effective.

If you are wondering what tape I use, it is called Kinesio Tape.

 

Step 10Ergonomic/Workstation setup

I have covered this in this post here- FREE EBOOK: How to set up your work station. Check out the post to make sure that your work station isn’t causing your elbow tendonitis!

In my opinion, the main factor which directly affects your elbow tendonitis is your wrist position. Good wrist position ensures that your elbow muscles are working efficiently.

Maintain a neutral wrist position

keyboardpositionwristposition

It is vital that you strive to maintain a neutral wrist positions at all times (see above). Any deviation away from the neutral hand position increases your risk of developing elbow tendonitis. Your wrist position is ultimately dictated by your seat height, desk height and mouse position. Click here to find out how to set them up the correct way.

 


Wow! This post was over 3600 words long. I think that’s the longest post I’ve done so far! Thank you so much for reading it until the end.

Please leave me a message in the comment section below. I am here to answer all questions. 🙂


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About

I am a physiotherapist who has personally experienced the pain as a result of bad posture. I would like to offer you some of the solutions that I and my patients have greatly benefited from.

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11 thoughts on “How to fix elbow tendonitis

  1. I have trigger thumbs on both hands, can’t bend either one without jumping. I waitress but only 15hrs a week at the most, it is extremely painful

    1. Hi Lori,

      Here are some general suggestions:

      1. Rest it! Can’t expect it to heal if you keep doing the activities that have caused it in the first place.
      2. Anti-inflams ( as per doctor’s recommendation)
      3. Gentle thumb stretches

      4. Isometric thumb exercises (a quick google search will show you heaps)
      5. Address upper limb biomechanics (eg. lifting/carrying technique etc)
      6. Cortisone injection
      7. Surgery to release the tendon sheath ( if all else fails.. hopefully not though!)

      Mark

  2. The first illustration of neutral wrist position for typing on a keyboard is weird and arguably incorrect. It would be very awkward if attempted in real life, as one would have to weirdly bring their forearms in parallel, very close to each other, and not only that’s unnatural, but it would then force some needless and uncomfortable pronation of the hands, as the keyboard is flat, not a “mound”.

    A correct illustration would have the hands aligned with the forearms, as is probably what is really intended to illustrate, but the forearms wouldn’t be perfectly parallel to each other, but rather about the same angle that the hands are in the second illustration of an incorrect position.

    It doesn’t matter that the wrist or fingers don’t touch the keys in parallel to the straight angle of the rectangular keys; you can of course touch then at an angle, just as if the keyboard was one of those ergonomic models that are split in half, with each side and positioned at an ergonomic angle.

    I feel that the the natural angle is about the same angle that the inclined key “column” for each finger is aligned. The keys T, F, and C, for the index finger of the left hand, and the keys Y, J and M for the index finger of the right hand (on a QWERTY keyboard). Imagine lines crossing these three keys at their center, and align your forearms and hands with that. But while the left hand stands more still the whole time, with almost only the finger-folding doing all the work of reaching the keys, the right hand is moved — ideally with elbow rotation, not wrist — to reach backspace, enter, shift, right control and the “secondary keyboards”, when required.

    1. Hey John,

      Great comment.

      And couldn’t agree with you more.

      The main thing is to maintain alignment of your forearm with the line of the wrist and fingers.

      You are definitely correct when you say that it is very uncomfortable (and unnatural) if the forearms were perfectly parallel.

      Mark

  3. Hi Mark,

    First of all, thank you very much for all of the helpful information you provide on this great site. Now I have a question for you. I have some kind of elbow problem and I don’t know how to treat it. I’ve had it for almost a year now and it hasn’t gotten any better. I’ve been to a chiropractor and an orthopedist and they both recommended strengthening exercises, but that hasn’t worked. The main symptom is a snapping in the wrist area when I turn my arm to the supination position. There isn’t much pain unless I’m lifting a heavy weight (and btw, that’s why I’m so eager to get this cleared up, because I can’t lift weights with the condition). The orthopedist ruled out tennis elbow and said something about loose ligaments and elbow instability.

    I know you can’t diagnose the problem over the internet but maybe you can give me some general guidance here. Turning my wrist seems to make the snapping worse so I don’t know if I should do the supination exercises or not. But on the other hand, maybe that’s where the weakness lies and so that’s the area I need to strengthen. I’d really appreciate any advice you could offer on this frustrating problem. Thanks.

    1. Hi Eric,

      Can you tell me exactly where you feel the snapping sensation?

      Usually a snapping sensation is indicative of a tendon flicking over a bony prominence in your wrist.

      Looking forward to your reply.

      Mark

      1. Thanks for replying. I’m going to give you as much info as possible–I hope it’s not too much. Ok, when I turn my wrist (toward the palms up position) I feel something in the elbow but the actual snapping sound is in the wrist. The snap occurs just at the point where your hand would be if you were giving a thumbs up. After that I’m able to continue the rotation until my palm is up without any trouble. And it’s not usually painful. However, heavy lifting and excessive snapping (if I turn my wrist repeatedly over a period of time) can cause a little pain. Also, when I do feel pain it’s in the elbow, not the wrist.
        I think you nailed it with your observation about the tendon on the bony prominence. After reading that I tried turning my wrist while applying pressure (with the other hand) at that point and the snapping didn’t happen. So I think that’s where it’s catching. I don’t know if it makes a difference or not but on me those bones are REALLY prominent.
        Ok, I hope this doesn’t overcomplicate things but I should probably mention this too. When I went to the chiropractor a few months ago she noticed that the OTHER arm was snapping a little too. Well, I had never even noticed it and I just chalked it up to the normal snaps and cracks of the body. But then over the next few weeks I started turning the wrist occasionally just to see what would happen and little by little I started developing the SAME PROBLEM in that arm too! So now both arms snap (although the one that’s been bad for longer is a lot worse). Anyway, that’s why I’m not sure if the supination exercises are good to do in my condition. It seems like rotating my wrist too many times was one the main causes of the condition developing in my other arm.
        I’ve been doing wrist and arm curls and ball squeezing to no avail. I started out with a 3 lb weight and have recently dropped it to 1 lb. I’ve been keeping it in a brace at night too. Nothing helps. So what I’m thinking is maybe the supination exercises are what I need to do. But I don’t know. Maybe that’ll just make it worse. Anyway, I’m sorry if I overloaded you with too much info. Thank you very much for taking the time to read this and respond. And if it’s something that you just can’t help me with, I still appreciate your time.
        By the way, I know my problem isn’t as serious as other peoples’ are, but I think the repeated snapping could lead to something serious down the road (like arthritis). Also, I can’t do much weight lifting now and I’m really skinny and want to bulk up lol.

        1. Mark, just to save you some time in your reply I want to update you on my condition. Thanks to your brilliant internet diagnosis–and I don’t mean that sarcastically–I think I’m on my way to getting this thing fixed. After reading your reply the other day I did a little online research and came to the conclusion that I have tendonitis. I watched some videos on youtube showing some stretching and self-massage techniques and after only a day of trying them I already notice some improvement (snapping isn’t as frequent). If you know of anything else that might help I’d love to hear it.
          By the way, you should give yourself a big pat on the back for figuring out what was wrong with me. I was examined IN PERSON by a chiropractor and an orthopedist and they apparently had no clue what was going on. (I guess they’re just boneheads–pun intended lol) Anyway I REALLY appreciate your help with this. It’s very kind and generous of you to take time out of your busy day and help complete strangers for free (I mean, I think it’s free. Will I be billed for this? lol)

          1. Hi Eric,

            Glad to know that I was some bit of help. Thanks for letting me know!

            (and yes – this is all for free! 🙂 )

  4. amazing!!!!!

    I have a little question when i went to my physio she told me my golfer elbow (i have it for 2 years(i tried resting it for more then 6 month)) she told the reason for mt golfer elbow (and started to have tennis elbow latley) is due to rotator cuff and the weak sacpula could you make videos how to work on this area properly cuse i dont have a clue.

    Thank you.

    1. Hi Eduard,

      The best starting point I would suggest for you is to work on your posture first.

      Reason: It will place your scapula muscles in the correct position so that they can function optimally. If your shoulder muscles are working properly, then your elbow muscles don’t have to work so hard.

      Have a look at this post here:http://www.posturedirect.com/sitting-posture/. It will go through the basics of what good posture should look like.

      Hope this helps!

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