Tennis Elbow Rehab (Education | Myths | Stretching & Strengthening Exercises)

Summary by Krater

A physical therapist explains the anatomy, causes, myths, and rehab strategies for lateral elbow tendinopathy (tennis elbow), concluding that load management and progressive exercises are more effective than rest, ice, or surgery.

From the video

Answers: How do I rehab and manage lateral elbow tendinopathy (tennis elbow)?

• lateral elbow tendinopathy anatomy
• tennis elbow myths and terminology
• load management for tendinopathy
• wrist and forearm rehabilitation exercises
• shoulder and thoracic mobility exercises
• efficacy of surgery and injections for tendinopathy

Exercises

• wrist extension · dumbbell · 2-3 sets of 8-15 reps, 3 times per week
• wrist flexion · dumbbell · 2-3 sets of 8-15 reps, 3 times per week
• supination · dumbbell · 2-3 sets of 8-15 reps, 3 times per week
• pronation · dumbbell · 2-3 sets of 8-15 reps, 3 times per week
• farmer's carry · dumbbells · 2-3 sets of 30-60 seconds, 3 times per week
• suitcase carry · kettlebell · 2-3 sets of 30-60 seconds, 3 times per week
• side-lying external rotation · dumbbell · 2-3 sets of 10-15 reps, 3 times per week
• external rotation with elbow on knee · dumbbell · 2-3 sets of 10-15 reps, 3 times per week
• banded external rotation · resistance band · 2-3 sets of 10-15 reps, 3 times per week
• scaption · dumbbells · 2-3 sets of 10-15 reps, 3 times per week
• prone angel progression · bodyweight · 2-3 sets of 10-15 reps, 3 times per week
• side-lying thoracic rotation · bodyweight · 1-2 sets of 6-8 reps per side
• seated thoracic rotation · bodyweight · 1-2 sets of 6-8 reps per side
• half kneeling thoracic rotation · bodyweight · 1-2 sets of 6-8 reps per side
• deep lunge with thoracic rotation · bodyweight · 1-2 sets of 6-8 reps per side

What it concludes

• Approximately 90 percent of patients who received no active treatment for tennis elbow had either completely recovered or were much improved by one year.
• Lateral elbow tendinopathy occurs when the intensity, frequency, and volume of loading exceed your capacity to recover and adapt.
• Imaging such as X-rays and MRIs are not indicated for lateral elbow tendinopathy unless there is suspicion of fracture, dislocation, or instability.
• Surgery for tennis elbow is no more effective than non-surgical and sham interventions.
• Corticosteroid injections provide short-term relief but lead to worse outcomes in the long term compared to exercise or doing nothing.
• Data does not support the use of autologous blood or PRP injection for treatment of lateral elbow pain.