Effective pre-habilitation for the elbow area and forearms comes down to three types of training: antagonistic balance, rotation training, and increasing blood flow. Good chances that i have an article, video or an interview that will help you overcome your injury or pain. In just a few days after starting the exercises here, my elbows immediately felt better. Elbow pain treatment #1 | get a massage. Make sure you check out this post: free ebook- how to set up the work station to make sure your workstation isn’t causing your elbow pain. Only the exercises we consider to be essential to the process of healing the injured forearm and elbow area in order to bring it back to a healthy, stable, and strong state again. Improving your neck function can go a long way to resolving issues throughout the arms (whether in the elbows, shoulders, or wrists). The elbow’s role in bodyweight training. Typically, elbow strains can take anywhere from. At best this will just prolong your elbow recovery time, at worse… who knows what additional injury you may cause. Fixing elbow pain has really improved the quality of my everyday, not to mention my ability to train. the best course of treatment for sub-acute to chronic elbow pain is to first use ims acupuncture on the neck, shoulder and arm then progress to postural and movement awareness of the upper back, neck and shoulder. Whether you’re dealing with tendonitis, golfer’s elbow, tennis elbow, or any of the other names for this general condition, having sore elbows and high forearm pain can interfere in a lot of your training. Over time, things like typing, reaching for something across your desk for a phone, or even regular bench pressing, or pushups can be deleterious to the health of your elbows. this term can be misleading when it comes to elbow pain because many people have pain that persists for months in the complete absence of swelling and inflammation. I have been dealing with this exact issue with my left elbow for nearly a year. Are you having troubles about shoulder pains. First it was shooting pain down my arm (like when you bump your funny bone). in fact, overly stretching and exercising the elbow while it is in an irritable state may in fact make it worse. I have had golfer’s elbow for over 20 years and i have tried just about everything(rest, pyhsical therapy, art doctor, mri scan, stretching, cortisone shot and creams. I have been dealing with outer elbow pain for over 2 years now. I soon learned that i had developed two conditions, commonly referred to as tennis elbow and golfer’s elbow. I was reading on another blog last night that dumbell exercises put more stress on the elbow so its best to stick with barbell exercises, can you verify is that true. James jowsey (biomechanics specialist at our gym) found that some issues in and around my right scapula, of the same arm, were causing a dsyfunction and subsequent symptoms of tennis elbow. 0 and go through case studies when it relates to getting back to pain-free elbows. In some cases it may pain even while lifting light objects like a book or full coffee cup. The golfers elbow treatments & exercises that cured me. Description: elbow braces provide a compression force on the elbow muscles providing stability. Instead, opt for full body exercises like pushups, pull-ups and bodyweight rows once your elbows are feeling a little better. Jedd and rick can’t wait to talk to you and help you with your elbow pain. Other times, exercises might not bring about such a vicious impulse of pain. To be a little more precise both the inside and outside of my elbows became rock solid with extensive areas of hard lumpy material. No, this doesn’t mean you will be in pain for that long or that you will necessarily need one on one treatment for that long. Using pennsaid solution, prescribed by my general practicioner has helped more than anything , although i am concerned about long term effects of that drug as i feel as if it depletes my elbow of moiture , making it feel very boney. The pain is severe to the point that i now cannot do any form of pull-up, rows, push-ups, etc. This slight pain has been going on about a year and a half, yes it sometimes hurts after workouts, but only slightly. The elbow joint is flexible in all ways except backwards, so there could be something in your life hindering your progression forward professionally, athletically, emotionally, or spiritually. Recovery from tennis elbow pain. Click here to learn what could be wrong with your shoulders, and what to do to fix those issues. There are some very cool and beneficial pieces which you can buy, but they are not necessary in order to prevent and fix forearm pain. Authors, the fixing elbow pain system. you see i too suffered from tennis elbow and spent over $780 of my hard earned cash on so called “traditional treatment” methods for tennis elbow. Elbow pain treatment #4 | supplement with omega-3s. Over the next couple of years, i experienced other bouts of tennis elbow, but thankfully, it was never as severe as that first time – and. Revealed: a quick and easy step-by-step guide that will finally end your golfer’s elbow, tennis elbow, and forearm pain for good. “one day only and had great night’s sleep and woke up this morning without the usual crucifying pain- still a way to go but definitely improved ( after 1. There’s no magic quick fix for golfer’s elbow in my experience, but if you’re doing something that’s showing an improvement, i’d keep doing it. With fixing elbow pain system, you will discover how to finally end your excruciating golfer's elbow, tennis elbow, and forearm elbow pain for good without expensive doctor's appointments, drugs, and surgery. I get pain down my arms and on the bony bit of my elbow. Strenuous use causes some measure of pain to return. All the things i’d tried and researched regarding how to treat golfer’s elbow, including:. One of the worst injuries you can get if you love to hit the weights hard or play sports at a high level is an elbow injury, especially medial and lateral elbow injuries like tennis elbow and golfer’s elbow. Helping you terminate your forearm and elbow pain,. The amount of work you do in a forearm pain fixing program is just as important as the kinds of exercises you do. “test drive” the fixing elbow pain program for the next 60 days with absolutely no risk so you can fix your. Pain, swelling, redness, and warmth are all part of the acute inflammation response. Just think for a moment how much better you will feel after fixing your elbow and forearm pain…. I have had some elbow problems myself, but eventually they all were resolved in time. Clinically, we as physiotherapists often find people suffering this condition have weak and/or tight forearm muscles and stiff elbow and wrist joints. After three weeks (twice daily)of this stretching routine i’m 85% pain free back in the gym training at full strength except for the back exercices and biceps curls where i’m still a bit cautious. Say goodbye to achy elbows with this exercise. Kelly starrett has a great video on elbow mobility and donnie thompson has a video with his tips for dealing with elbow pain, too. I have borrowed certain concepts when discussing elbow issues with patients. Larry, if you’re out there, i hope you don’t mind me posting it here, i’m just thrilled that todd’s system helped you so much:. Elbow pain: why it can last so long & how to fix it properly. Your forearm pain will be gone so you can. Both sides of my elbow were sensitive to the touch and they hurt so bad, i couldn’t even drink coffee using that arm for a week due to the pain. I love the line, “the better you move throughout your upper body, the better your elbows will feel. Typically, this condition presents as pain at or just below the lateral epicondyle- that is, the pointy part on the outside of your elbow. From a time when i used to scream of pain at midnight even if hand would shake a bit to now shaking hands doing mild push ups. Great article, ive been having elbow pain and looks like tennis elbow. And believe me – it is a hell of a lot easier to prevent forearm injuries that it is to deal with the pain for weeks and months at a time trying to fix them. And the more power and repetition you’re using, the more risk your elbows are at for overuse injuries. does your elbow pain increase when you extend or flex your wrist. But i have been lucky enough, through trial and error, to figure out how to fix my elbow pain and keep it away for quite some time, and. I know in my training career, i’ve successfully corrected my elbow/forearm pain in many different ways, and i’d love to share them with you. He was struggling with workouts and thought his pain would never go away but over the years, he found a solution to it. The insertion of needles at varying lengths and points are thought to alter the way pain signals are transmitted by nerve pathways. Eventually small tears can begin accumulating in the surrounding tendons, which may cause inflammation and pain. Joint mobilisation: this management may include massage around the problem area or gently mobilising the joints of your neck and elbow. There is already plenty of info out there on the internet for those looking to recover from elbow conditions, but it can be difficult to put all that together into an effective system that works as a whole. the 6 components you must be doing in order to overcome your elbow andforearm pain. You could actually be doing more harm than good if you just throw together various exercises that you’ve found online, as they may not be designed to work together, and could leave you in even more pain than you started with. Location of the structures being affected in the elbow. I have identified a handful of simple and easy-to-perform drills that i do on a regular basis which i plug right into my current training and lifestyle to prevent that terrible forearm pain from coming back. it’s not until the pain gets so severe that it impacts their daily lives that they look for a “quick fix”. Didnt help at all i still felt pain the next day. This greatly reduces pain and is also very safe to use. How to fix tennis elbow, and preferably in the fastest possible time. Should i exercise if i still have pain. I’m now golfer’s elbow pain free and have been for several years. Here are 5 strategies to help you mitigate, or even eliminate elbow pain:. Pre-habilitation of the elbow, which will suggest you 3 types of training for the elbow area and forearms: 1) antagonistic balance, 2) rotation training, 3) increase blood flow. Your fixing elbow & forearm pain system:. The therapist worked my elbow area for a good 15 to 20 min. The first time you see this, you will see how different this program is from anything you have seen or any appointments you have attended for your pain. it is this combination of neck irritation and repeated movement patterns that can make elbow pain last indefinitely. Still others who experience conditions like tennis elbow, golfer’s elbow, and other types of forearm injuries report that the pain they feel is like a headache in their lower arm, that just won’t go away. I have a bunch of exercises that i got for forearm pain from someone else. I even had an email conversation with one of the best bodyweight featists in the world last year and he was asking me what to do about medial and lateral elbow pain. Since then, he’s been able to keep his pain at bay with a variety of exercises that he has come up with specifically to treat his condition, and now he wants to share those with you, too.
However whilst healing your elbow take up hiking or do as i did and do loads of kettlebell swing( if it does not hurt. Initial management of this condition is through pain relieving techniques such as soft tissue massage, joint mobilisations, stretching tight nerves and muscles, dry needling, heat and/or cold therapy and taping. Reducing inflammation is just one more reason you should be supplementing with omega-3s or fish oil. Voltaren gel (also voltarol gel). I had some great success on what had all the hallmarks of tennis elbow. Pain is your body’s feedback mechanism to tell you something is wrong and what you’re doing could be doing yourself more damage. “eliminate excruciating elbow pain in just minutes without expensive appointments, drugs or surgery”. What’s going on with your elbows. You will discover the essential components of an exercise program for elbow pain. Naturally, each case of elbow/forearm pain is different and needs to be addressed on an individual basis, but there has been one technique in particular that has been very successful in easing and controlling pain in the lower arms, recently. There’s no waiting for anything in the mail, because you will be able to download it all to your preferred machine and be able to instantly start reading. Click here to make your wrists strong and mobile. I have found that laying off the isolation stuff for even just a little while will help your elbows feel exponentially better. 0 will receive this upgrade for free. Full range of movement can been seen in the diagram above. There are many causes of elbow pain, it may be that you have an injury that can’t be cured by todd’s golfer’s elbow exercises: if you’ve fractured your elbow for example; or torn the tendon off. Strengthening your forearm is important but not the only thing you need to be doing in order to overcome your forearm pain. Thanks marc, glad you enjoyed. I find that any pulling exercises at all flare up my golfers elbow. this much is true, tennis elbow is an injury that has plagued individuals for a long time, and it can happen to anyone at any age. Step 5: stretch out those muscles. Thank you so much for posting your experience. I have finally started getting better. Chitown and ian – thank you very much for sharing your recommendations. I started self massaging the painful area around the tendon and discovered that the pain extended through all the muscles in the forearm. When i read todd’s golfer’s elbow solution method i am wondering how could these type of exercises break the extra scar tissue and deal with the micro tears in the tendons or did i miss something. I hope this article has helped you gain some knowledge and insight into some of the possible causes of elbow pain and how you can eliminate or reduce that pain before you give up training all together. Meaning more painful i think. There is a lot of information on the internet when it comes to forearm pain. You will not only be satisfied, i guarantee you will be thrilled and amazed with the fixing elbow pain system, or you can simply email us and ask for a prompt and courteous, no hassles, no questions asked, 100% refund. There is a lot of stuff on the internet when it comes to forearm pain. Have you suffered from tennis elbow. But is it normal that if you are starting lifting weights for the first time in life, then while doing triceps you face a little stiffness and pain in the elbow. I am sure they share a case study that covers your situation and that will help you get pain-free elbows. Next, he will show you specific things to look for when doing activities that are known to cause forearm pain and how you can avoid them. Fixing elbow pain has improved my life by allowing me to keep playing racquetball through some pain. Cortisone shot for golfer’s or tennis elbow. You are thirty one and have the better ability to heal more quickly than say a 50 yr, old. “my medal elbow pain is already going away”. Our bodies innately know what to do to heal themselves. My elbow got worse with todd’s stuff. The symptoms of tennis elbow include severe burning pain on the elbow’s exterior region. That sounds really uncomfortable and limiting. It’s been 16 months and i would just like to say i’m happy, happy, happy. After the launch of fixing elbow pain 2. If someone has experienced elbow pain for more than four weeks, then serious intervention is needed. I said above there was a simple golfers elbow cure and this is it: specific exercises. My elbow’s doing so much better now without a doctor’s help and i recovered faster than expected. Anything from a muscle strain, to tendon strain, tendonitis, bursitis, arthritis, a fracture, or dislocation can cause elbow pain. Note: please exercise common sense. I’ve been trying to link to parts of todd’s system inbedded in your post but the links do not seem to be working. You start with a hammer and an elastic band, lol. In elbow primer workout, rick shows you a warm up routine that you can do to speed up your elbow injury recovery. It’s also important to point out that recovery from tennis elbow requires a proactive approach involving diagnosis, treatment and strengthening. As a reminder, if your elbow pain is severe, or worsening, it’s worth consulting a doctor right away. I had a grip strength gadget which i gripped to show my strength obviously, my right arm was 60kgs, left arm 40kgs until pain was to bad i had to stop. I just did a couple sets of 50 or so reps almost every day. Finding the right fix can be toughest part of the whole situation. My point being that if the pain is not severe can it be a natural reaction of the body or is it a worrisome thing and i should not do the triceps exercise now. If your elbows, wrists, and shoulders are tight you risk damaging the soft tissue around these joints. Keep your body nice and square. Do i have to buy a bunch of expensive gadgets and gizmos in order to use the fixing elbow pain system. The pain radiates now up into my upper arm and down into my wrist/fingers. Your main goal is to fix the problem and not just mask the symptoms. I have been going to see a doctor (chiropractor) who specializes in soft tissue using art & acupuncture. Was 48+ when this elbo stuff all started. I luv doing tricep exercises but for the past two yrs my elbows have bin very painful and swollen,what can b the problem. Fixing elbow pain system really helped me recover from a terrible elbow injury. I’m able to cope (i still enjoy a good workout) and for now, i just going to give it time. Move without pain so you can lift things without being in pain or discomfort. If you suffer from tennis elbow yourself ( or know anyone that has this condition), then you’re aware how critical it is to relieve the pain. Hi my wife is in terrible pain with a combination of tennis and golfers elbow. Com/tips/golfers-elbow good luck, and do come back and let me know how you’re getting on, i love reading everyone’s comments. 1) get referred to a sports doctor. I was surfing around the internet and found a bunch of elbow and forearm pain exercises. wouldn’t you like to get back to all your favorite activities, hobbies or sports that you thought you would have to give up on because of tennis elbow. With golfer’s elbow do you lose range of motion and flexibility. I’ve put them both to use and i’ve noticed a dramatic decrease in pain and symptoms in only 4 days. Either one of these i can do to max effort and come away with a bit of pain that lasts 24-48 hours and then goes. He shows you the components of the fixing lateral elbow pain system in order to give you pain relief. Looks like you’ve had this elbow tendonitis for awhile now and there has been some scar tissue build up. It’s getting frustrated because every time i go on a couple of weeks break, the nagging pain subdues until i start working out again. Not at all, but it may give a better idea of the degree of damage in your elbow. The pain has definitely increased over the past couple of years since i’m started weight training with a personal trainer three times a week. Apparently there’s a clinical trial under way at the moment specifically looking at prolotherapy as a treatment for tennis elbow. Rehab of medial elbow pain, which as the title suggests, will teach you how to get rid of medial elbow pain. The diagnosis of the tennis elbow involves physician enquiring about the medical history of the patient and a physical examination of the elbow by pressing directly on the part where bone is prominent on the elbow’s exterior to check if it causes any pain. ) and this is treating the symptom (pain), not the cause of your elbow injury. That is not what rick and i are about – we want to get you the information we have been developing for years in order to help you get back to normal and keep forearm pain from coming back ever again. The surgery is done on outpatient basis and does not need stay at the hospital. In our program, rick and i lay out the complete process for healing your forearm or elbow injury, and for keeping it from coming back. )so anyway i searched the web for a cure and found this very helpful webpage and felt i owe it you guys to reveal what instantly relieved 50% of the pain/discomfort. Something appears to actually be twanging inside my arm when at its worst, so stretching may save the day for me. Surgery, a few months rehab, and she’s back out playing. About a couple of months ago though, and at the advice of my family doctor, i tried physio therapy – all the treatments you listed – and the pain only got worse. I also have lower back pain which i got after deadlift. unfortunately most sufferers get led down the path of spending a small fortune on doctors and physiotherapy when searching for elbow pain relief, which is unnesessary. If that is not good enough, try the fixing elbow pain program for the next 60 days with a no-risk, 100% money back guarantee. I have identified a handful of simple and easy-to-perform drills, that i do on a regular basis that i plug right into my current training and lifestyle, to prevent that terrible forearm pain from coming back. Also tennis elbow affects almost fifty percent of patients who are in racquet sports thus the name “tennis elbow”. It’s called “fixing elbow pain,” and it’s done just that for hundreds of people since 2012. Lateral epicondylitis, is an injury to the common extensor tendon on the top side of the elbow. this kind of slowly accumulating shock to the lower arms adds up over time, and tension can set in. It took a year for me to get back to 99% recovered from the lowest point. Preventive measures for preventing elbow injuries - this component covers pre-activity injury prevention, during activity prevention measures, and post-activity prevention measures. how about a burning sensation and pain that sometimes radiates down your forearm and into your wrist. When you purchase fixing elbow pain 2. incredibly, i had to work around this pain for the better part of a year, and then during a contest where i had to bend tempered steel bolts, i felt something adjust in my elbow during one of my bends and the pain was instantly gone. Component #2: rehab of medial elbow pain ($39 value). In the past i have been successful with treating tennis elbow. This is not “bad” and it does not mean something is “wrong” with your elbows. If anything, avoid exercises that cause pain and inflammation. I have done everything that you have tried including last thursday a cortisone injection that has not improved it at all. I have also found that adding ice for 15 min at a time has really helped out. Ongoing management and prevention of tennis elbow. Fix your forward shoulder position. They finally gave me a third cortisone shot because i was in so much pain but don’t know if that is safe. The pain didn’t start right away until after a few hours. To be honest todd’s exersices actualy worsend the condition in my elbow so i consider surgery as the last option 🙁. In ascending order of difficulty yellow, red, green, and blue theraband flexbar bars are hand exercisers that claim to be an effective tennis elbow treatment and golfers elbow treatment. For the past six months i had a moderate case of golfer elbow triggered by pull ups (i’m just too heavy and shouldn’t have done them i knew it but…. Can elbow tendonitis/tendonosis fully cure. Rick kaselj has put together his elbow joint specific warm up, called elbow primer workout. This condition has literally crippled me with chronic intense pain that has pushed me into dispare of having to accept that no treatment so far has helped. In fact, i’m going to show you how to cure tennis elbow and fix it from the comfort of your own home. Being deliberate not to make certain motions that involve flexing that inside forearm muscle group. That is why we developed fixing elbow pain, medial and lateral elbow pain fix for athletes and lifters. The good thingabout this is that this has presented a quick and easy step – by – step guide that willfinally end your golfer’s elbow, tennis elbow, and forearm pain for good. I do know he goes away on tennis tournaments though, so you’ll have to be patient if you follow that route. Strengthening your forearm is important but it is not the only thing you need to be doing in order to overcome your forearm pain. We began brainstorming about all of our methods for fixing forearm pain and ending elbow injuries for good. Referred pain from your neck and shoulder can cause tennis elbow. Squeezing the smiley ball and rest and hammer exercise cured my golfers elbow. For acute lateral epicondylitis (tennis elbow) or medial epicondylitis (golfer’s elbow), i recommend icing with an ice cup 7-9 minutes at a time, multiple times a day, with an hour between icings. You will learn 5 new exercises that you can do that will help promote circulation to the elbow area in order to keep it going strong. Failure to comply with step 1 will make it very difficult for you to fix your elbow tendonitis. The program contains four key areas for you to work on, to not only eliminate elbow and forearm pain, but to keep it away for good. I appreciate the honesty though. It’s not a quick fix magic snake oil solution. Prevention measures for avoiding elbow injuries, which will give you tips on pre-activity, during activity and post-activity injury prevention. For example, if you can tolerate 1 hour of typing without any issue, but when you type for 1 hr 10 minutes your elbow flares up, then ~1 hour will be your threshold level. Scar tissue isn’t actually a bad thing… it’s actually necessary in the healing process. After all, i didn’t want to be splashing money out for physiotherapists for month after month. My elbow started getting painful when my friends and i went wall climbing. If you read my other post, you’ll note that my conclusion at the time was that eventually your elbow pain will go away, and you will credit the last treatment you had for it’s cure. To answer your last point, can i say for sure that todd’s exercises cured my golfer’s elbow. Forearm and elbow pain can be so frustrating, because it just won’t go away. This will ensure that your pain stays away. of course, there are several opinions about what works and what doesn’t when it comes to fixing it. “one day in only and had great night’s sleep and woke this morning without the usual crucifying pain- still a way to go but definitely improved ( after 1. Now, sometimes it’s really unbearable. So far two weeks in, i think i am worse, not better at all. I’ve had golfer’s elbow with a low grade pain for fifteen years or so. Amazing difference they see and feel in their training, sports, pastimes, and life in general, once the nagging ache that comes with injuries like tennis elbow, golfer’s elbow, and other forearm problems finally goes away. I then went back to the doctor and he suggested i do physical therapy. Thanks guy, it’s always nice to hear other people’s success stories. This is my personal blog which has over 800 pages (according to google, i haven’t counted personally. Its so hard to rest your arms because you use them so much, i just don’t know what to try next, any suggestions would be greatly appreciated. Make sure to swing by exercisesforinjuries. How the fixing elbow pain system. Elbow pain treatment #5 | swap the barbell for dumbbells. No risk at all for you when you try the fixing elbow pain system. Use a dumbbell and take it for a walk. Fixing elbow pain system is an e-book system created by jedd johnson, cscs and injury expert rick kaselj. Finally after i was able to move it on my own, i went to the er because like i said i have never experienced, nor knew anyone that has either, this kind of excruciating pain. Could it be that this is one of those sites that are written by a person selling a product – the book. Stay strong in the core as you take the kettlebell for a walk. that is why the neck and muscle irritation must be dealt with first followed by postural correction. The complete fixing elbow pain system consists of these 4 components:. The most common kind of elbow pain is a condition known as lateral epicondylalgia – or tennis elbow. Believe it or not, i’ve helped more people get rid of elbow / forearm pain recently by having them stretch their triceps more than any of my other go-to techniques. • there are some people with tightness into elbow extension (straightening the elbow) which makes proper form in activities such as handstands more difficult to do. Personally, unless you are a competitive athlete and need to be pain free for a competition,. Even if you are able to train around joint pains, it still doesn’t mean that you should ignore them. Ironically some patients develop the condition without any of the activity related reasons that leads to the symptoms. The link you need is this one:. What format is this product in. Just in case you were serious about wanting to hear about progress with my elbow using your method, i thought i’d write…. So incredibly simple, but you would not believe the amount of people i’ve seen who continue to do the exact thing that is causing their elbow tendonitis in the first place. Stretching: as soon as your pain allows, start stretching the area. First off, i bought the fixing elbow pain program the day it was released, i started using it that day and my medial elbow pain is already going away. Will i get better if i just do some strengthening exercises. It took some months for me to see significant improvement and probably a year for full recovery. “with fixing elbow pain i can do my workout with less pain. Rick will show you the exercises to focus on and how to build a compounding pain relief effect from the exercises. I have bein suffering from golfer’s elbow since 3 years now,i laid off for 2 years from heavy gym lifting with no result. By applying your techniques, i was able to resume doing pullups and was able to continue with my kettlebell obsession (heavy cleans were killing me) to eventually become sfg certified. So, out on short term disability now. I am 3 weeks now into the program of rubber band and hammer exercises etc. Of utmost importance in managing this condition is a progressive strengthening program. When this happens, strains, sprains, and pulled muscles occur. If you’ve experienced pain and restriction in your elbows, you can probably imagine how great it will feel to move them freely and with total confidence again. These are all important for ending the suffering that forearm pain gives you, and must all be done properly for the best, long-lasting results, but most programs leave these completely out altogether. The only time i have a problem is if i try to do both these exercises in the same workout. Its not bad enough for me to check a doctor but its irritating, iam going to try what you have mentioned here and see how it goes. Better sleep and feel more rested because your nights will be peaceful again and free of pain every time you switch positions in bed. Well its not a sales pitch. Through trial and error, i have been lucky enough to figure out how to fix my elbow pain and keep it away for quite some time. For this week only, the complete. Jeff had elbow and forearms pain for a lot of years. What is fixing elbow pain. I’ve been icing, masaging, exercises and taking long breaks from golf and i will feel good then i go play golf again and the pain is right back along with significate swelling on my elbow. The rubber band and hammer exercises were great as was squeezing the ball. The question i have did you resume your lifting and experience some set backs until you were pain free.