Exercises for Elbow Tendonitis

What is Elbow Tendonitis?

Elbow Tendonitis is the inflammation of the tendon(s) in the elbow.

This can result in pain, swelling and/or stiffness in the elbow.

Types of elbow tendonitis

There are 2 types of conditions (based on location of pain) that are involved with elbow tendonitis.

1. Lateral Epicondylitis (“Tennis Elbow”)

The affected structures are located on the outer surface of the elbow.

These following tendons are part of the wrist/finger extensor muscle group and attach to the Common Extensor Origin.

Potential injury to:

  • Extensor Carpi Radialis Brevis
  • Extensor Digitorum
  • Extensor Carpi Ulnaris
  • Extensor Carpi Radiali Longus
  • Supinator

2. Medial Epicondylitis (“Golfers Elbow”)

The affected structures are located on the inner surface of the elbow.

The following tendons are part of the wrist/finger flexor muscle group and attach to the Common Flexor Origin.

Potential injury to:

  • Flexor Carpi Radialis
  • Pronator Teres
  • Flexor Digitorum Superficialis
  • Palmaris Longus

What causes elbow tendonitis?

Essentially – Elbow Tendonitis is due to either overuse, misuse and/or abuse of the elbow.

Any repetitive or prolonged use of a weak elbow increases the risk of damage to the tendons.

This involves:

  • Using your wrist in an ineffective position over a prolonged amount of time
  • Insufficient recovery times between periods of use
  • Weak tendons in the elbow
  • Performing activities at loads which exceed the capacity of the elbow tendons.

How to tell if you have Elbow tendonitis

a) Get a scan

The best way to determine if you have Elbow Tendonitis is to get a scan.

Your doctor will most likely refer you for an ultrasound and/or MRI scan.

b) Location of pain

For Lateral epicondylitis: The pain will be on the outside of your forearm and can span to the back of the fingers.

For Medial Epicondylitis: The pain will be on the inside of your forearm and can span to the front of the fingers.

c) Tests

For Lateral Epicondylitis:

Instructions:

  • Place your arm in front of you.
  • Extend your fingers and have the palm facing downwards.
  • Using your other hand, apply a downward force on top of your fingers.
  • Resist this motion.

Results: If your pain is reproduced in the elbow, then it is likely you have Lateral Epicondylitis.

For Medial Epicondylitis:

Instructions:

  • Place your arm in front of you.
  • Extend your fingers and have with the palm facing upwards.
  • Using your other hand, apply a downward force on top of your fingers.
  • Resist this motion.
Results: If your pain is reproduced in the elbow, then it is likely you have Medial Epicondylitis.

Elbow Tendonitis Exercises

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.


Step 1: Address any activity that causes pain

Stop, Modify and/or Reduce exposure to any activity that makes your symptoms worse.

How can you expect the Elbow Tendonitis to resolve if you continue to aggravate it?

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

Step 2: Reduce Inflammation

Before starting the Elbow Tendonitis Exercises, it is important to reduce any excessive amounts of inflammation.

(If the inflammation is not controlled, the elbow may be too painful or sensitive to tolerate the exercises.)


a) Use a cold pack:

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

Recommendation: 10-15 minutes, 3-5 times a day

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

b) Anti-inflammatory gel

Apply an anti-inflammatory gel to the areas of pain to help manage excessive inflammation.

Recommendation: 2-3/day

c) Non-steroidal Anti-Inflammatory Drugs (NSAIDs)

This oral medication reduces inflammation in the whole body.

It is recommended that you take it strictly for 10-14 days, at the same time of day, regardless of pain levels.

(Consult your doctor before taking this medication to determine the appropriate dosage.)

d) Steroid injection

The injection consists of a steroid (Cortisone) which helps reduces local inflammation.

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

No, no and NO!

…Well, to be more precise, I would say NOT YET.

Try out the following Elbow Tendonitis Exercises before you even consider getting the cortisone injection.

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.

Step 3: Symptomatic relief

a) Use a heat pack:

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

Recommendation: 10-15 minutes, 3-5 times a day

b) Pain killers

If you are having issues tolerating the amount of pain, it might be an idea to start taking pain killer medication.

Please make sure that you consult your doctor to determine what would be the most appropriate medication.

(If you are able tolerate the pain, it is best to avoid using pain killers.)

Step 4: Releases

Instructions:

a) For Lateral Epicondylitis (Tennis Elbow): Place your forearm (palm facing up) onto a table.

b) For Medial Epicondylitis (Golfers Elbow): Place your forearm (palm facing down) onto a table.

  • Place a massage ball underneath the painful points of the elbow.
  • Apply a firm downward pressure onto the ball.
    • Use your other hand on top of the forearm to apply additional pressure.
  • Make sure to search and release all of the painful regions.
  • 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.
  • Continue for 1-3 minutes.

Step 5: Stretches for elbow tendonitis

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.

Note: Do NOT stretch into sharp pain!


a) For Lateral Epicondylitis (Tennis Elbow)

Instructions:

  • Straighten your arm in front of you. (palm facing downwards)
  • Make a gentle fist with your hand.
  • Bend your wrist downwards.
  • Twist your wrist outwards.
  • Using your other hand, apply more pressure into the same direction.
  • Aim to feel a stretch on the outside of your elbow.
  • Hold for 30 seconds.
  • Repeat 3 times.

b) For Medial Epicondylitis (Golfers Elbow)

Instructions:

  • Straighten your arm in front of you. (palm facing upwards)
  • Keep your hand and fingers opened.
  • Bend your hand towards the floor.
  • Using your other hand, apply more pressure into the same direction.
  • Aim to feel a stretch on the inside of your elbow.
  • Hold for 30 seconds.
  • Repeat 3 times.

Step 6: Reduce nerve sensitivity

There are several nerves in the elbow that can amplify the amount of pain being experienced.

Nerve glides/stretches are great ways to reduce the sensitivity of the nerves.


(READ THIS: Do not over stretch the nerves as this can cause more irritation! Go slow! As soon as you feel the firm stretch, there is no need to push it any further. Avoid any tingling/numbness in the arms.)

a) For Lateral Epicondylitis (Tennis Elbow)

Instructions:

  • Pull your shoulders back and down.
  • Keep your elbow completely straight throughout this exercise.
  • Lift your arm out towards the side.
  • Make a gentle fist with your hand.
  • Twist your entire arm inwards (internal rotation) so that the palm is facing behind you.
  • Bend your wrist backwards.
  • Slowly tilt your neck towards the opposite side.
  • Aim to feel a stretch anywhere along the side of the neck/upper arm/outside elbow and back of wrist.
  • Hold for 1-2 seconds.
  • Repeat 10 times.

b) For Medial Epicondylitis (Golfers Elbow)

Instructions:

  • Pull your shoulders back and down.
  • Keep your elbow completely straight throughout this exercise.
  • Lift your arm out towards the side.
  • Bring your arm backwards.
  • Twist your entire arm outwards (external rotation) so that the palm is facing upwards.
  • Extend your wrist/fingers backwards.
  • Slowly tilt your neck towards the opposite side.
  • Aim to feel a gentle stretch anywhere along the side of the neck/upper arm/inside elbow and front of wrist.
  • Hold for 1-2 seconds.
  • Repeat 10 times.

Step 7: Isometric Contractions

Isometric contractions is when you activate the muscle without moving any joints.

The aim of the following exercises is to reduce pain and to commence gentle strengthening exercises.


Instructions

  • Bend your elbow to 90 degrees whilst keeping your elbow by your side.
  • a) For Lateral Epicondylitis (Tennis Elbow): Make a gentle fist with palm facing downwards.
  • b) For Medial Epicondylitis (Golfers Elbow): Make a gentle fist with palm facing upwards.
  • Maintain this position as you push down on the fist with your other hand.
  • The aim is to push as hard as possible without causing a significant amount of pain.
    • A slight discomfort and/or small amount of pain is acceptable.
  • Feel the contraction of the muscle at the site of pain.
  • Hold for 45 seconds.
  • Repeat 3 times.

Step 8: Mobility

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

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

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. 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 9: Strengthening exercises

Grip strength

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

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

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 10: Reduce demand on the elbow

The elbow will be forced to compensate for weakness in other areas of the body.

a) For Lateral Epicondylitis (Tennis Elbow)

 Scapula retraction + Posterior shoulder strengthening

Instructions:

  • Tie a resistance band onto a stationary object in front of you at shoulder height.
  • Whilst keeping your palms facing forwards and with arms slightly bent, pull the band backwards.
    • “Pull your shoulder blades backwards”
  • Aim to feel a contraction in between the shoulder blade and behind the shoulder joint.
  • If you feel your elbow is over working, reduce the amount of resistance on the band.
  • Hold for 3-5 seconds.
  • Repeat 10 times.

b) For Medial Epicondylitis (Golfers Elbow)

Pulling (Latissimus dorsi)

Instructions:

  • Tie a resistance band in front of you.
  • Loosely grip the band with your hand.
  • Pull the band backwards.
    • Think about the elbow driving backwards (as opposed to pulling with the hand).
  • Feel the contraction in the latissimus dorsi and biceps muscle.
  • If you feel your elbow is over working, reduce the amount of resistance on the band.
  • Hold for 3-5 seconds.
  • Repeat 10 times.

c) For both

Thumb opposition:

Instructions:

  • Place the tips of your pinky finger and thumb together.
  • Squeeze is hard as you can.
  • Keep your fingers curved as you squeeze.
  • Hold for 10 seconds.
  • Repeat 5 times.

Step 11: Know your limits

Keep your elbow moving and 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.

(It is important to monitor the pain levels during and 24 hours later.)

The trick is keeping your elbow activity as close to the threshold level without going over.

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.

Step 12: Address Rounded Shoulders

rounded shoulders

A forward position of your shoulder will place your elbow in a position where it will be forced to work inefficiently.

This means that the tendons in the elbow will have to work harder than they should!

a) Chest stretch

Chest stretch

Instructions:

  • Place both hands on the door frame. (see above)
  • Pull your shoulders back.
    • “Open up your chest”
  • Lunge forwards.
  • Do not arch your lower back.
  • Aim to feel a stretch in the chest region.
  • Hold for 30 seconds.

b) Scapula Retraction

exercises for rounded shoulders

Instructions:

  • Maintain wide and long shoulders.
  • Perform Scapular Retraction: (see above)
    • “Pull your shoulder blades together”
  • FEEL the contraction between the shoulder blades.
  • Hold for 30 seconds.
  • Repeat 3 times.
Do you have it?
For more information, check out this blog post:

Step 13: Elbow tendonitis Straps

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!

Elbow brace:

elbow brace

Elbow braces provide a compression force on the elbow muscles providing stability.

Elbow taping:

a) For Lateral Epicondylitis (Tennis Elbow)

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

b) For Medial Epicondylitis (Golfers Elbow)

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

Step 14: neutral wrist position

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

wristposition

Any deviation away from the neutral hand position increases your risk of developing elbow tendonitis.


How often should I do these exercises?

  • Start with 1/week for the first 2 weeks.
  • Progress to 2/week for 4 weeks.
  • Aim for 3/week if tolerated.

How long does tendonitis in the elbow to heal?

For a minor case of Elbow Tendonitis, it is likely going to take 2-6 weeks to recover.

If you have a chronic case, it may take 3-6 months.

(Keep in mind – there are several factors which can influence the healing time.)

What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the Elbow Tendonitis exercises!

38 thoughts on “Exercises for Elbow Tendonitis”

  1. Hey mark,
    I have been suffering from some sort of elbow pain for the past 5 months. Its on the inner elbow and on the back side of it. It does radiate towards the forearm rarely. I have tried physio, exercises, medicine but nothing seems to improve. The xray shows nothing either. I also have grinding in the elbow with pain when i extend it. Any suggestions?
    -btw its the same rafay with shoulder impingement 🙁

    Thankyou
    Rafay

    Reply
    • Hey Rafay,

      Sounds like a tendon issue at your common flexor origin (“Golfer’s elbow).

      Main thing is to progressively load the tendon by doing exercises like wrist flexion curls and bicep curls.

      Mark

      Reply
      • So would u recommend me to start doing the exercises mentioned in this article. Cos ive tried most of them but i cant stay consistent because i lose hope after doing it for a week or two.
        What should i for the elbow grinding. Is that related to golfers elbow as well?

        Sorry for messaging a lot but I would love to hear from you.

        Thanks

        Reply
        • Hi Rafay,

          1 week is far too short! The body needs time to adapt to the exercises.

          Elbow grinding sounds more like a joint problem to me, which might be related to muscular dysfunction around the area.

          Mark

          Reply
  2. Hi Mark,

    Great stuff. Over 2 years ago I developed tennis elbow. As the pain went away I started developing loud crunching sounds in the elbow. So any time I do pushups, etc, I hear loud cracking and mini cracks with a little bit of pain but the pain lasts for a few seconds.

    My questions are, do you think these crunching sounds are scar tissue? And do you think they can be removed without surgery?

    Reply
    • Hi Khan,

      The 2 main possibilities that I can think of:

      1. Increased tension in the tendon (can be related to scar tissue)

      2. The elbow joint

      If it is the former, it is a good idea to release through the area and the strengthen it in various wrist/elbow positions.

      Removal of scar tissue via surgical means rarely works, in my opinion!

      Mark

      Reply
  3. Hi Mark, need your help with my elbow.

    I feel an ache in the elbow area in my left forearm. I can feel it when my biceps is involved. While doing biceps curls – it hurts. Bench press – it doesn’t hurt.

    While doing a seated barbell press – it hurts only at the beginning of the exercise (when I take the barbel from racks while seated).

    I can’t figure out what’s that. It hurts for about 1,5 months now. Thanks

    Reply
        • Mark, I started noticing that problem after I made some changes in my routine.
          1. I was doing dumbbell press with slight declination about 30 deg (that put more stress on my elbows)
          2. Seated barbell press with a short range of motion (more stress on elbows)

          Hope that helps

          Reply
          • Hi Mark,

            it doesn’t hurt if I supinate or pronate, but when I use some resistance it hurts when I pronate the forearm.

            Stan

          • Any ideas on how to fix it, Mark?

            May I continue my workout with exercises that don’t affect biceps?

            Thanks.
            Stan

          • Hey Stan,

            If it is the tendon that causing the issue, I would continue to load it as much as you comfortably can.

            You might need to go lighter, do less reps, do partial reps etc to make sure you that you do not over load it.

            Mark

  4. Mark,
    My bf pointed out a hump on the back of my neck which led to frantic googling, looking for an answer. I stumbled onto your website from Reddit and have been reading tons of your articles. My problem is that I have many of the issues you describe, and I have no idea where to start! I have had a really bad bit with tendinitis 4 years ago that never fully healed even though I was discharged from the PT paid for by my work. So last year I sought out my own PT and that did seem to help, but I haven’t kept up with the exercises…. I also have Dowager’s Hump, Knee Valgus, APT, Rounded Shoulders, etc etc. I struggle with gripping things and putting too much pressure on the arm with tendinitis that it makes some of the other exercises difficult/painful. I’m not sure if you could give me a direction to start in, or if I should go back to PT for ….well… basically everything? Is full body PT a thing? I worry they will look at me like a crazy person if I tell them that is why I am there. I appreciate any advice you can give.
    Thank you

    Reply
    • Hey Ashley,

      If your elbow tendinitis is the main concern at the moment, you will need to prioritize getting that fixed first.

      Having said that, you will want the PT to have a look at your whole body eventually to see if there is a reason why the elbow might be getting excessive stress.

      Mark

      Reply
  5. Great post, thank you so much!

    A bit out of topic, but do you have any remedies / exercises for the medial hip rotation?

    I’d appreciate any information! Thank you!!

    Reply
    • Hey Ahmed,

      Given that you have had extensive physiotherapy already and still lacking full extension, try to get an XRay to rule out any structural issues may be blocking your elbow movement.

      Mark

      Reply
  6. HI Mark,
    I would honestly like to give you all a major prayer and thank you with tearful eyes! I have been suffering from golfers elbow for 2.5 years now, and even though I have seen these exercises and tips on the net, the way you explained it and told us everything in steps is just a life saver! I will try to be more disciplined and follow your guide. Thanks again!!!!

    Reply
  7. 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

    Reply
    • 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:
      (See image
      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

      Reply
  8. 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.

    Reply
    • 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

      Reply
  9. 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.

    Reply
    • 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

      Reply
      • 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.

        Reply
        • 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)

          Reply
  10. 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.

    Reply
    • 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!

      Reply

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