Can't see a physical therapist? Here's a Self-Massage To Relieve Tennis Elbow Pain At Home.
This is a must-have technique to treat your own tennis elbow. Use this Physical Therapy technique along with eccentric exercises, stretching, ice (and a brace if you need it) to gradually ease your lateral elbow pain.
Lateral Epicondylitis, aka "tennis elbow" is an extremely common problem in the elbow and forearm treated by physical therapists. It's usually due to a repetitive strain or overuse injury, when the muscles on the outside of your elbow were overworked, strained, and not protected. It can be tough to make it go away, and all too often ignoring the problem will just make it hurt longer and become even more painful until your range of motion gets affected.
The #1 thing you can do to help your elbow and forearm feel better is to:
1) Be patient and know it will take time to heal;
2) Be ready to do the work to heal it;
3) Modify activities (like opening jars) that make it feel worse, and if it's work tasks that make it worse then ask your manager or HR for modifications so you can complete your work;
4) Schedule a Physical Therapy appointment.
5) *Do your rehab exercises and self-care strategies. Every. Single. Day.*
It usually takes 4-6 weeks to work through the initial discomforts, and over time will gradually continue to get better as you get stronger and more aware of what makes it feel worse. If this self treatment doesn't work for you, contact me for a 1-on-1, personalized Physical Therapy session. We can treat tennis elbow in person or online through Telehealth.
Physical Therapy:
👉Book a FREE 15 min Physical Therapy Phone Consultation with Dr. Greg Spooner, DPT
Call: (619) 363-2227 (CA area) or (360) 860-3100 (WA area)
Book Online: fiziologix.com
DISCLAIMER: this video is not a medical advice even though it comes from a medical professional, and does not replace your best decision to seek direct care from a licensed Physical Therapist in your area for your particular problem. Before using this technique, run it by your Physical Therapist and make sure they think it's the best strategy for your particular case, or book a session with Dr. Spooner.
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Dr. Gregory Spooner, DPT
RowPhysio Rowing & Sports Performance 🚣
Doctor of Physical Therapy 👐
Training and Rehabbing Rowers to Gold 🏆
Rowing Adventurer & Endurance Athlete
Website: www.fiziologix.com
Linkedin: / therowingpt
Dr. Greg Spooner is a Doctor of Physical Therapy specializing in rowing athlete injury prevention and performance enhancement, utilizing private sessions, live boathouse events, and telemedicine video analysis. Body regions of particular interest include the shoulder, balance and proprioception system, and peripheral vestibular rehabilitation. Strong manual therapy background incorporating Applied Functional Science (Gray Institute) for complete therapeutic rehabilitation from injury. He's a movement specialist, and a holder of many gold medals. His focus is on enhancing performance, relieving pain and preventing injury to make you a more resilient athlete or an active human being.
Guinness World Record-setting rower.
Won a Rowing Race across the Atlantic Ocean from NY to UK.
Non-profit co-founder of adventure education organization with successful rowing and education expeditions across the North- and Mid-Atlantic Oceans, around Canada's Vancouver Island, and down all 2,650 miles of the Mississippi River. Public Relations lead achieving long-form appearances on NBC's "Dateline" and "Today" shows, ABC's "Good Morning America" and "20/20," and Canada's CBC News "The National."
University of Puget Sound
DPT, Physical Therapy
- US Rowing Level 2 Certification, "Performance Coach"​, US Rowing
- Injury prevention specialist, Rowing and Sculling clubs/teams
- Doctor of Physical Therapy / GS, United States Department of Defense
- Principal, Adventure Speaks 501(c)
- Founder & Partner, DPT, RowPhysio Physical Therapy, Rowing and Sports Performance
- Vice President & Co-Founder, OAR Northwest
- Certification in Applied Functional Science (CAFS), Gray Institute
- DN-1 and DN-2 Trigger Point Dry Needling Certification
- Team member for Mountain, Backcountry and High-angle rescue scenarios, Bellingham Mountain Rescue Council.
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