Tennis Elbow Treatment and Exercise Program – Part 1

Mike Cola from Fitness Contrarian explains his treatment for Tennis Elbow.

Quick tips do get rid of tennis elbow

Intergraded and isolated exercise approach to cure and prevent tennis elbow

Full demonstration of the tennis elbow treatment program

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  1. smokesar, 14 November, 2009

    how long shud i rest!?

  2. m1cola, 19 November, 2009

    It depends how bad it is but in general I would take at least two weeks off from tennis while doing the integrated exercises. Then if you start to feel better go back to tennis slowly. Start the isolated exercises and work towards the isolated integrated movements. Just keep in mind you have to come back to tennis slowly. If it hurts it wont get better. In addition, it is always a good idea to check in with a doctor if its not getting better.

  3. r0baa, 16 December, 2009

    ehm… thanks for the vid. I changed to the onehanded backhand some weeks ago and Feel it in my elbow. I think im not rotating my body properly , but the question is should i rest ? Ive heard that u can cure this with a powerball , Is it true? Im a junior and I dont really wanna take a break. please answer

  4. m1cola, 20 December, 2009

    I know you don’t want to rest but don’t let it get out of hand . If it hurts, rest and let it get better. You can speed up your recovery by icing your elbow and starting the exercise program I recommended in the video.

    Power balls can give you a good workout but be careful. The weight of the power ball might be too much for your elbow right now. When your elbow is feeling better you can progress toward using a power ball with the integrated exercise I recomend in the Video.

  5. m1cola, 20 December, 2009

    A young man like you will get better in no time if you let it so take a couple of weeks off and see how you feel.

    Let me know how it goes and check out my website Fitness Contrarian.

    Best- Mike

  6. credit456, 28 December, 2009

    Hi Mike, what about strechting exercises: When should one do them (for instance, after one does the resting phase or even before or during the resting phase? Thomas

  7. r0baa, 03 January, 2010

    How can i be sure that I have tennis elbow ? coz I also use my pc very often. dunno if it could be that.

  8. erzu17, 22 January, 2010

    if it hurts so much that i can barely hold onto my racket and my hand starts shaking a lot, how long should i rest. and should i see a doctor if it’s been like this for 3 weeks?

  9. m1cola, 23 January, 2010

    Sorry your having such a hard time but it will get better. I think you should see a doctor but make sure you see someone who specializes in elbows.

    Rest and rehab will make you feel better; just give it some time. Let me know what the doctor says.

    Best – Mike

  10. m1cola, 23 January, 2010

    If your elbow hurts on the outside, it could be tennis elbow. Does it hurt if you try to open a tight jar?

    The PC can cause tennis elbow. Many people who have tennis elbow don’t get it from playing tennis.

    Follow the program in the video and let me know how you feel in a few weeks.

    Best – Mike

  11. m1cola, 23 January, 2010

    Hi Thomas,

    You have to be careful with stretching. You don’t want to force yourself into a position of instability.

    The isolated exercises are actively stretching all the muscle in and around the elbow.

    When the elbow gets stronger it wil be more flexable.

    Let me know how you make out.

    Best – Mike

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