i have just two questions – 1. where i can see how to make these exercises.
tretch 1 – Straight Back elbow stretches – holding your end of the band at about belly-button height – AS IF YOU ARE SHAKING HANDS WITH IT. Stretch it straight back – so your elbow moves past your hip – and hold for at least 10 seconds. Keep increasing the time you can hold it.

Stretch 2 – Diagonally across elbow stretches. Hold your end again at belly button height. Now try and stretch it diagonally across your chest towards your opposite shoulder (if you are holding it in your right hand – move towards your left shoulder).

Stretches 3,4 and 5 (once you are strong enough) – These are stretches that almost every physical therapist you go to will recommend. They bring strength back to the fingers and the forearm. These are recommended once the inflammation is down substantially (but you know my theory on that – my inflammation never went down more than 30% – and even elbow MRIs 8 months into the tendonitis revealed significant inflammation). Personally, I thought I did these (3,4 and 5) diligently, but for whatever reason, the above two stretches (1 and 2) worked best. However, I would suggest you at least try these (3,4 and 5) – and see if they help you more than they helped me. The best place to see them in action is in this youtube video.
2. when i should start CT i TOS ? after streches and starting strengheting or in the same moment i can do all?

thank you in advance for the answers.
with kind regards
Marcin Baranowski

I cannot speak to your neck issues or what caused your tennis elbow. However, I would recommend the two phased approach
1. Reduce inflammation (ICE as much as possible – and use the DMSO gel, if you can bear the itchy side effects). Also a cortizone shot helps a lot of folks (I wasn’t one of them, but there are lots who report success with a steroid shot).
2. Once the inflammation is lowered, get into strengthening the fingers, hands and the forearm muscles up to the elbow. While the flex bar is one such tool, a better option for starting out may be simple ‘rubber band’ stretches. Initially, I used these a lot to strengthen my grip, my fingers and it helped the muscles all the way to the elbow. At a later stage, you can switch to the flex bar.

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Hope you have a speedy recovery.

Hi Anuj,

As a sufferer of Tennis Elbow since over a week with no signs of improvement despite taking dangerous medicines prescribed by my Good Doctor, I nonetheless sincerely appreciate your efforts in sharing your story with a clean heart. By the way, just wondering whether 30K is USD or INR. Could you kindly give the break-up. Just frightened and curious too!

>>Since using the TENS my pain seems to have worsened. Is that possible?

I an unsure if this is possible or not. Most people I have spoken to obtain relief from a TENS unit. It increases blood flow- and that is a key contributor to healing the inflamed tendons.

>>Could I be placing the electrodes in the wrong spots? Can you tell me the settings you used – mode, rate etc.

I would refer to a youtube video (or any online resource) for this – there are several available for tennis elbow TENS treatment. You want to try and target a couple of muscles AROUND the elbow – and a couple of muscles on the forearm as well.

>> Also the first time when you got it you said it took you 12 months. Did all of these solutions fix it or that was something you did the second time around. It’s really frustrating especially knowing that there is no upper body strength at this point.

Yes – all these solutions fixed it – my main goal was to get my pain levels down. DMSO gel really helped with that as did the TENS unit. Also – a few supplements (MSM and Glucosamine combo, Cod Liver Oil, Fresh OJ) made a difference.

To get your upper body strength back, you need to first eliminate (REDUCE) the pain. Once your pain levels go down, I would recommend STRENGTH training – start with small weights – but build up strength in arm and hand and upper body muscles – as much as you can. Strength training is your safest bet against having a relapse. It has worked well for me – not only have I never had a relapse, I feel stronger than before on my arms, elbows, forearms and upper body.

Best of luck. Yes – I understand how frustrating it is!

Yes – the brace should be worn while doing the flexbar.
The pain is due to the inflammation – so you need to bring down the inflammation. A quick (short term) solution is ibuprofen or naproxen. Supplements such as MSM plus Glucosamine (plus Chroiditin) – take a few weeks to take effect – but do bring down inflammation. Electrotherapy (TENS unit) – is a great way to bring down pain levels – I remember actually being able to TYPE – without pain – while wearing a TENS unit.
Tennis elbow is a very poorly understood condition – in my experience – and most doctors will send you away with a prescription for patience (let it heal on its own, do not do anything with your arm till then). What they don’t tell you is that the time period could be anywhere from 6 months to 2-3 years (I met an ORTHOPEDIC who had to give up surgery for 2 years due to tennis elbow).
In your case, definitely consider giving up the tennis/cricket for the time being, using ergonomic keyboards and mice – and try to continue the stretches outlined here. Once your ELBOW pain is on its way out, start STRENGTHENING exercises – for the entire upper body (not just the arms). That is the only way to prevent a re-lapse and to continue with an active sports lifestyle.