Elbow Pain Rehab (Tennis & Golfer's Elbow) for BJJ | Part 4 (20 min)

With tendon problems a lot of the time it requires consistency over several weeks to really start to see results so be patient with that. I'm going to switch my hand around again and I'm going to do exactly the same thing. So the band is just going over the top of my knuckles there I'm just going to do exactly the same thing lifting up and lowering down. Lifting up and lowering down.

Again I can change the position of my arms slightly I want to find that point where it's a little bit uncomfortable, a little bit painful but it's not too severe it's all manageable. What I'm looking for is a good pain or a Goldilocks zone that we keep talking about. You don't have to use the other hand to lift it back up if you feel like you can manage it. That's fine you can go up and down but it's the down that we're concentrating on so make that nice and slow and controlled.

We've done a couple of sets of that. What we're going to do is you'll remember this one and put that stretch on the forearm and then again just put a little bit of pressure back. Doesn't have to be a lot but just engage the muscles as you hold that position. Then from there we're going to go to the other one so I stretch the extensors again just a little bit of tension.

I'm pushing the hand out against my own resistance. We've done one set of those, the other people's air There we go, we've done one set of those. We're gonna go back to this one again. Wrap it around my hand.

Again, I can control the amount of tension that I have. Lift the wrist up. I'm gonna take it all the way to the end of range. I want to go as far as I can, as long as that's not super painful.

A little bit of discomfort is to be expected. Keep saying this. That's not something to panic about. But it should be relatively mild.

So you'll notice that we're building up the amount of load we're putting on those tendons. So this, by day four, this is considerably harder than the things that we were doing back on day one. Like I say, that might take you more than four days to get there. You might have to repeat days one to three a few times first.

And then, done that. We can just turn the hand over. Again, don't forget band across the back of the knuckles. Same thing.

Lower down. This is the first time that you're doing this program. This is the first time that you're doing day four. You may not be able to do all of the reps.

And that's fine. Just push yourself to the point where you can start to feel that discomfort. Just hold it on the edge of that. Okay.

From there, we're gonna go back to this one. And then, we're gonna go back to this one. Back to this one. Again, just holding a bit of a pushback.

Change the position around a little bit. You can vary this now. From that point where you find you've got a good stretch, and you just give it a bit of a pushback. And then, switch up for the extensors.

Same thing again. And then, we're gonna just do one more on each of those. Like I said, if this is the first time through, you might find that's enough. That's fine.

You can stop there. Have a little bit more rest. But, you want to... You're feeling good, and you want to challenge it a little bit more.

We're gonna go for one last set. We're gonna go for one last set. See. There's loads of ways to do these.

You can do them with dumbbells. That's fine as well. I'm gonna say I like the band because it allows me to adjust the tension really easily, and it fits easily in my training bag. I hope you've done this a few times now, and this is starting to feel quite easy.

Then, feel free to change the band and make it a little bit harder. There's lots of ways we can... We can challenge you a little bit more. And then, we're gonna do the same thing again.

We're gonna go for one last set. And then, switch up for the extensors. Same thing again. And then, switch up for the extensors.

Same thing again. And then, switch up for the extensors. Same thing again. And then, switch up for the extensors.

That's it. I'm gonna be working right on the edge of your comfort zone. That's it. That's it.

Got the tension right. You should be starting to feel a little bit of a burn there. And then, finally, put that stretch back on. Bit of a push back.

This is usually the point where my clients complain to me, oh, but this is really boring. But sometimes, it's possible to change things up and to make rehab a bit more interesting. But sometimes, it's also important to do boring stuff. And this is one of those times, unfortunately.

I try and encourage people to fit these into their daily routine. So, maybe doing a few sets of this while they're waiting for the kettle to boil every time they go up or down stairs. If you just build it into the things you do and you don't have to think about it too much, then you find that you can get quite a lot of reps in without it being a big thing. And rest there.

Okay. We're gonna go back to our stick now. And you'll remember this one from earlier in the week. You may find that you're able to put a bit more load on this now.

You can use, if you have an adjustable dumbbell, and you just put the weights on one end, that's quite a good way of adding a bit of extra load. I say, a hammer also works quite well. Okay, I can change the angle of that elbow slightly, so I can bring it out a little bit, or I can bring it in. And you might find that there's certain points where it suddenly becomes a bit more uncomfortable than others.

Those are the points you're looking for because that's what we want to challow into that. Put that down. Give your arms a bit of a shake off. We're just gonna do one more of those.

Same again. And. Is that just a couple more? And rest there.

Give your arms a shake out. And we're just gonna finish with a little bit of massage for forearms, because we've worked really quite hard there. So, you remember this one from back on day one, where we were using our elbow. And we were using our elbow, and we were using our elbow to massage the forearm.

And we were using our elbow to massage the forearm. And we were using our elbow to massage the forearm. Elbow, just to pin the muscle, stretch the fingers out. Now, we're gonna do the same thing again.

We can use the elbow. I'm gonna show you a variation. So, what I'm doing here is I'm just using a lacrosse ball instead of my elbow, just to lean into the muscles. And you'll find it's, we'll get a little bit more pressure this way.

And you can find those source points a little bit more easily. So, you can use either of these. It doesn't matter which, whatever you find best for you. I'm just gonna work my way down the arm there.

Again, put quite a lot of pressure down. Work into those source points. I often find for somebody with relatively minor elbow pain, quite low grade, that just doing some good soft tissue work into those muscles can actually make, on its own, that can make a really big difference. I guess for more severe cases, then it takes longer and you need more of the exercise as well.

But for a lot of the problems I see from jujitsu, jujitsu guys, the soft tissue work can go a long way to helping to settle the pain down. And certainly getting people to the point where they can do the exercises with a lot less pain and help the recovery along. Okay, so I'm gonna do that a few times. Feel free to just find the, find the source points, hang out there for a little bit.

And I'm just pinning the muscle and I'm just stretching my fingers out underneath it. I'm just gonna turn the arm over and we're gonna do the same thing. I can move the wrist around, I can hold and make a fist. Oh, so some people prefer to use the elbow or if you don't have a lacrosse ball handy, that's not a problem.

So, usually sort of around about there. So there'll be a few tender points on most people. That's okay, spend a little bit longer on that if you want to. Just gonna work my way down.

Just give your arm a bit of a shake off and hopefully that's feeling a little bit looser. So, so just to finish off day four, we're gonna go back to those, those floor slides that we were doing a little bit earlier. So it's taking the arms out to the side, just back to the forearms, stay on the mat. I'm just pulling the elbows down towards me just until I feel that tension in my shoulders and back up again.

You might find that you're getting a little bit more mobility than you were last time you did this, which is ideal. And then just take a breather there, shake the arms out and maybe just do a few little mobilizations and then we'll go again. And we'll finish there. So, so well done for getting all the way through to day four.

And we've got one more day to go in this program and we'll come back tomorrow and look at putting all of this together.