Bob and Brad the two most famous physical therapist on the Internet [Music] hi folks I'm Bob Shrum physical therapists and Hynek physical therapist we are the most famous physical therapist on ER in our opinion of course Bob this is a remake we're gonna update this one this is

tennis elbow absolute best self treatment exercises and stretches that's right we did this for the how long ago Brad quite a while yeah this was about three four years ago at least all right if you knew our Channel please take a second to subscribe to this we provide

videos how to stay healthy fit pain-free and we upload everyday also go to our website Bob and Brad calm you're gonna bring the sign out Brad I just thought of something yeah I'm going through where we go to the giveaway section and we're always giving something away this

week we're giving away a Surma text infrared heating pad this thing is awesome yeah you know if you got chronic pain or if you even just have regular pain hold it up there we go so in this type of infrared heat goes a lot deeper than regular eight

10 times deeper alright and you'll notice the difference it gets into the joints you bet so you can also find it on Bob and Brad car Bob and Brad Facebook go to Twitter or Instagram if you on a 60 second version of our pets right all right Brad

what do you think of now you're probably already started Wow got it you know I wanted to show the muscle that causes tennis elbow pain and Sam oh sure and I don't have them prepared so we're gonna have to go without it that's right it is it's not

a big deal at all but we do want to talk about tennis elbow it's really called lateral epicondylitis in the medical terms right which all that means is you get a sore elbow as a matter of fact this elbow as I speak has it I am feeling that

bone right there if you get to that elbow bone right there that's your lateral epicondyle it's painful I have a real mild case right now sooo bad you've had full-blown case oh yeah yeah I mean I could push on there now it's tender but if it's a full-blown

case you go like that ow it makes you and if you bump it like walking through a doorway or something it really makes you I said bad words lunch right and you don't play tennis do you Brad so it really quite often is a gripping type of problem

like if you are doing repeated like if you're trimming your the bushes Ryan you're using yep clipper yep exactly I would do it just anything repetitive in my case house out in the garage doin some work on the long story but as new working with tools which I

don't do a regular base right tools and and the vibrating component of tools can be worse right so so anyways it's also it's that repetitive motion so the first thing you do if it is really sore get yourself a cold pad yeah and put that cold pack on

there it's nice if you can wrap it on her and you can hold it with the other hand but you really should keep it on there for 15-20 minutes so it's a getaway to put it on there hold it on there with like a strap or something sorry

sure you can also which I did not bring we did has on the other video as a ice cup fill up a Dixie cup a paper or Styrofoam cup 3/4 full put it in the freezer overnight it comes out frozen naturally and then you rip the edges off

of it and then you put direct ice right on there for 5 minutes and that will be more than adequate to get that inflammation yeah it's a lot faster if you hurry you can use the cup frozen cup it's a little messy because ice melt so you got

a towel to catch the jobs yeah next one is what I'm wearing right here is this this is me by air cast but there's a number of different manufacturers that make a wrist or a forearm brace and this has a bladder in it that's why I do like

this one but the other ones I've had success with too with patients now if it's right there where you're gonna feel the pain you don't put it over the top of that painful spot it's typically just below it and it's over the meaty part of the muscle and

the idea is that it when you tighten down on it like I'm gonna do here it spreads out the force of the forces are going into the injured area it spreads it out into the healthy tissues and it's not so painful typically what I do with this and

that had patients do is a lot of times I found that when you use it and you bend your elbow if you're bending your elbow like it's still uncomfortable because it gets tennis crux your elbow that's a little bit of a problem if you're doing that but when

I'm using it or gonna have my patients working then they'll tighten it up and then when they're not working that hands loosen it up so you don't have it attorney now we should say you know what the reason the muscles actually they attach here but they go all

the way down into the wrist and hand right so there's a whole muscle wad here as they kind of refer to it they and these are the muscles that are affecting the tennis cells right they're pulling on and we're gonna have a you can see like when I

grip like this do you see how there were Bob you've been working out having shot all do this yeah okay I just say all right anyways so yeah we're gonna show treatment that we're gonna involve that that muscle belly you just referred to but the next one and

this one has been a really successful one with a lot of people not only our patients but we get a lot of comments on the cross friction massage lost friction massage very helpful you want to go over them about her good job we're gonna go ahead and grab

a pillow here cuz I think one you want to get your arm in a comfortable position but you're gonna go ahead and you can take a couple fingers or you can put one finger over the top of the other finger sometimes they take three and three fingers up

what we're looking for you're kind of finding the tender spot um it doesn't hurt to actually work the entire muscle – very nice for you but do you find the tender spot and you're gonna go across it and you're gonna rub across it fairly aggressively mm-hmm you want

to go in as much as you can tolerate in fact I'm you know I don't I'm not lightly just pushing the surface around here I'm getting deep down as the muscle tendon right and rubbing against it what this does the theory is that as it starts to heal

its forming scar tissue right the scar tissue is real erratic it can form like a spider web good description so what you want to do is rub over it so that it heals stronger and the fibers get more aligned that's what they're saying in theory I don't know

what's happening in real life although you know they have good success so we know that it knocks the pain down it gets more blood flow to the area helps to heal quicker this is something you can do you know you can do it throughout the day because a

lot they recommend that you could do it like up to 15 minutes in road nobody's gonna be able to do this either you go myself or my patients or go until your fingers get tired and that's good right and then you know a couple hours later you can

try it again if you have time you really know if it's doing well is after you do it for after about 30 seconds if it starts to feel better or it feels numb –is– that's a really positive sign that you're gonna have success right that's a good point

Brett I failed to bring that up if you are rubbing it and just gets worse and worse no you know I'm ready for it go back to the ice right and then a nice little break but if you can rub it and yeah it starts to feel better

that's a really good sign and that means that you're gonna want to continue to do it the next one Bob the door jamb or that corner this is a mobilization that Mulligan came up with right the idea here is that the the problem might not be so much

in the muscle might be almost in the joint itself sure so you know one thing you can do is you can go up to I had a golfer that had really good luck with this sermon she she actually used it for her medial epicondylitis okay but what you

can do is you go up to the I've got the elbow beyond the corner here yeah I'm not into the corner with the elbow the elbow is just situated beyond the the corner so I'm going to take my the crook of my hand here between the some of

my first finger and our first finger what we call it right yeah yeah the pointer the pointer and I'm gonna go ahead and push in this direction and while I'm doing that I'm gonna squeeze like you're squeezing that gas ball now if this feels better you keep doing

it if it feels worse then you're gonna go ahead and stop and you just don't do it it has to feel better while you're doing it so palm is up yep and you're open and closed ten times yeah and I'm pushing you know you can go one you

can you can count to ten or you keep a continuous pressure on the way you're doing sir so I prefer this method be honest with you just have applying continue yeah all right the next one this is an interesting stretch if this is the elbow that sorry you

go like this grab your wrist and we're gonna we call a supination but you're gonna bring your palm in this way so close faces away from you all the way up and stretch and just pressure on pressure off and you can go both directions try it the other

way as well and you're going to go if it really irritates in one direction you're gonna go to the other direction okay and do that ten times eventually you want to get back to that other direction though because the theory is that you're maybe your arm is not

able to tolerate going to the end range so you want to increase that in range of you possible right so we gon get the full range if you want to you know you know if it doesn't want to go this way work this way for a while like

Brad was saying but eventually cut try to go back to her right so really important stretch to do I think that one can really save a lot of people Brad you know if they go ahead and and include that in their routine yep yeah I agree I don't

know that you have to do all these by any means sorry I would do the ones that seem to be successful for you yep and and stick with those I'm just good we're just gonna finish up with some strengthening by I'm sure when it's feeling better yeah and

it's not so tender you got more normal or near-normal range of motion you want to work those muscles and strengthen them you can use a band like I have here with the handle and now this chairs a little high d'arnot I've got to get something different well I

can show them white right here round one like this you know you're mentioning this one right just using a hand weight little dumbbell there I'm gonna go ahead and work on it this way working out an extension again you can see this is working the muscles I don't

you can see that all right you guys it's working the muscles there the extensors oh this very fine Bob I wish I had Popeye forearms like that now if you got a good form so Brett oh thanks Bob usually ten repetitions and these all you need if you

can do like three sets of ten by the time you're getting strong enough to get back out and play tennis again or or whatever yeah you don't want to get things fired up here you want to just gradually increase the strength of it so that the tendon can

respond to it and and and get sickened and and be less likely to get hurt again right you bet there you go that pretty much wraps it up in a nutshell right Brad and I can fix just about anything except for a broken heart what we're gonna work

on it aren't we Bob okay finally start working on our project [Music] you