alford wrote: ↑Fri Nov 16, 2018 6:00 am
I've had great success with Theraband and so have a couple others I know. Be sure to do the proper exercise for tennis elbow vs golfer's elbow and do with good form. Good luck.
Theraband Flexbar worked for me and a few tennis friends too. Make sure u lookup Tyler Twist exersize on YouTube - just twisting it does not work.
Also if you have it bad:
1)Start with ibuprofen and a couple of weeks or months rest
2).Start with red bar
3).Start with literally 15 degrees Tyler Twist and 5 reps 3 times a day. There shoub be no sharp pain doing this - or go to rest ibuprofen again. Pain when you stretch by straightening your arm and slowly untwisting the bar under load should be 1-2 out of 10.
4).NEXT day u will feel the elbow getting slightly worse. U may want to skip second day if this happens or continue with 15 degrees twist if it is very slight. May be with 2 reps 3 times a day.
5)After about 3 to 10 days of this u should discover that 15 degrees Tyler does not cause any pain any more! Your elbow is getting stronger!
Increase to the same 15 degrees (!) but 15 reps 3 times a day for a week or two. You should get 1-2 pain back with increase of reps.
6)when u can do 15x15x3 with no pain, start 30 degrees x5x3.
7)Then 30x15x3
Etc...
I found that red Flexbar which I second softest was enough for me and after I can twist it fully - 120-180 degrees it was enough for me to keep elbow healthy. I have a severe recurring elbow and had it for 10 years before I discovered Flexbar though. If yours is better you may want to switch to green eventually.
The main principle is avoid sharp pain at all cost. You are trying to get tendons to work without ripping them more. Blood will start circulating through your tendons no matter how lightly you exercise them and will start healing them. But rest alone did not work for me- even 2 years of rest.
Look up Tyler Twist on youtube
https://youtu.be/gsKGbqA9aNo
and
https://youtu.be/A2QQaVfeI4U
- although I do not agree with his one size fits all number of reps and use of the green Flexbar which is too stiff for people I spoken to. The above protocol I suggest should be much safer.