This post is for anyone looking to treat that nagging tennis elbow (lateral epicondylalgia) or Golfers Elbow (medial epicondylalgia).
We treat this in 4 phases based on how flared-up the symptom are:
Phase 1: Everything hurts. Soft tissue mobilization and isometrics.
Phase 2: Pain is calming down a bit. Start strengthening with slow reps (3 second negatives, 3 second positives).
Phase 3: Handling the strengthening exercises with minimal pain. Ready to move on to compound movements and carrying exercises
Phase 4: Return to sport. Plyometric exercise, energy storage and release. Progressive increase of velocity/resistance/power.
View the video below for full details!