Golfers Elbow – How To Treat Yourself With Effective Self Massage


In this video, we’re going to build
on the last video that my brother Yani did which was called Golfers’ Elbow:
The 7 Steps to Overcoming Elbow Pain. So I’m going to go a little bit further.
We’re going to look at some intermediate… That was all beginner stuff. We’re going to go into
some intermediate movements now. So the first thing we’re going to do
is I’m going to give you guys some different tools that you can use
for tissue remodeling. So, in the first video,
I showed you all of the… the wrist strengthening
and the wrist stretching exercises. I’m going to now show you some things
that you can do with some tools to really breakdown
the muscle adhesions in there and help to get the blood flowing
and help to eliminate the waste products. So I’ll get Lee to come in
and help me here. So these things are called
VooDoo Floss Bands. So they aren’t real. What we’re going to do — I’ll talk about
what it is while Lee does it. I really think that you need a friend
to help you with this. But what we’re going to do is we’re going
to take the wrist into full extension and lock the elbow out. What that’s doing is stretching
the forearm flexors which are the muscles
that we’ve got problems with here. So let’s go, Lee. So we’re stretching them as much
as possible whilst Lee puts this on. Now the tighter you can do this,
the more rewarding it is. But when you start —
So you can give it a bit more than that. When you start,
you don’t want to go too tight. I like it pretty tight because I’ve done
this quite a few times before. I just help Lee like this. So what we’re doing here, we’re applying
so much pressure to the joint. See, the problem with tendons
is that they don’t get much blood flow. So muscles here are much quicker
because they get heaps of blood flow so… and that’s … ways of body eliminating
waste products and healing an area. So what we’re doing here is by applying
all this pressure to the tendons which don’t get a lot
of blood flow generally. Now when I do this,
I’m going to now flex my wrist and then force my elbow into flexion. So I’m then extending the wrist
and forcing the elbow into extension. So we’re basically taking the muscles
through full range of motion. And as I do this, I’m forcing all of the waste products
from my tendons back through the lymphatic system. Okay? This is going to double whammy
because now when I take this off … You get this out of here. Thanks, Lee, that’s fine.
Thanks for your help. So when I take this off now,
what it’s going to do is it’s going to flood the area with oxygenated blood. So you can see there, just by looking at those marks on my arms,
you can see… It was quite tight, you know? Even on one of the veins there,
it looks like it’s… burst some of the capillaries there
but that’s absolutely fine. There’s no problem, there’s no pain. And on the contrary,
my elbow actually feels great. I was dealing with
elbow medial epicondylitis – so golfers’ elbow – for a long time. When I started using these,
it made such a huge difference. So that’s VooDoo Floss Bands. You can get these online. We just got this one from The WOD Life.
These are about $20. Get one of those.
Get a friend to help you do it. Start from just above the elbow, okay? So you start about there.
There’s my elbow joint. And each time you roll it, you want to go… You cover just about
half of the band, like that, and then you’ll go down to where
you can see that mark there. So you go down just past the elbow joint. And then when you come back,
I usually just come back like that because there’s not enough to go
that same amount on both ways down. You just got to tuck it in and then you go
through those movements that I just showed you then. So we’ll move on now. So the next thing we’re going to go
over with the tissue remodeling is just rolling your forearms
with a good barbell. Now we’ve got great barbells at Unity Gym so you can see that I have
a really nice roll here. If you don’t have access to good
barbells like this, or barbells at all, then I’m going to show you
what you can do with something called a spiky ball, a physioball
that you can get online, again, for, I think,
maybe $20 or something. But we’ll start with this
because this is just unreal. So what I do is I just… applied pressure with my arm
that I’m not rolling because you want to try to keep
the muscles in this arm relax. So if you’re pushing down with this arm,
it’s kind of counterproductive. So I put my weight on here. And then I’m just going to
roll up to the elbow and really apply pressures overall down. Back it off as I come up
as I’m trying to force the… again, trying to force
the blood and the waste products back through my system. I don’t want to force them away
from my system by rolling that way. So I’m rolling towards my heart, okay? And I’m just going to change the angle.
So I’m going to do all different angles. Do not, whatever you do,
rollover that burn right there. The bottom of the ulna. You’re just going to be in a hell
of a lot of pain if you do that. You want to just make sure
that you’re pushing, rolling up. You can’t really see what I’m doing here
but I’m really forcing down with this arm, okay? And rolling up towards my elbow. If you find a spot that’s sore,
just hang on it for a little while. And then what you also want to do
is you want do the extensors as well. I’m a big believer in always training
agonist and antagonist. So opposing muscle groups. So, for here, I just push this against
my body and then go up and down like this. So my arms actually doing nothing here
and just going up and down. And there’s a couple of different areas
that you want to do here. So one is that you want to go
from the wrist right up here. But the other one is you want to
get this brachioradialis here. The really big muscle that you can see
that crosses my forearm there. That one can be really tight so you got to change the angle
and just work up the top there. So that when you can roll over
the elbow joint on that one because that muscle
does cross the elbow joint. So, yeah, that’s tissue remodeling
using the barbells. Now I’m going to show you
how to do it with a spiky ball. So this is a spiky ball or a physioball. If you just Google these online,
there’s so many different types of them. This is a slightly bigger one
that’s a little bit firmer. But you can get smaller balls
that have no spikes. There’s all different kinds out there. And these are absolute gold. You can use this
for so many different things but these have been really,
really useful for this. It’s a little bit tricky on the forearm because you can’t get enough…
much weight on it. So you’ve got to kind of
push down and just work up towards that point
where you’re feeling the pain. Near the ulna there.
And you want to … Again, don’t rollover the bone
but you can really just get in there and work that point
where you’re feeling the pain. Okay. So, I don’t find that as effective
as using the barbell. The barbells are unreal. But if you don’t have access to a good
barbell like that or a barbell at all, then this is a good substitute. So the next thing we’re going to do
with tissue remodeling is we’re going to use a kettlebell here. Now this is something that I experimented
with myself because I was just thinking, how can I get the same kind
of pressure on my forearms that a masseuse is doing for me. And, yeah, I just played around with this
and I find that it works really well. Now the reason I’m wearing
my jacket for this is because the first couple of times
I did this, I did it without a jacket and all the hairs
on my forearm got irritated and I got an infection and then I thought
I had some kind of a rash. I went to go to the bloody doctor for it and he just told me that I had
infected hair follicle. I find that if I use something
covering my arm, it works really well. So we’re going to start
on the flexors, okay? So what you’re going to do … As you get better, the heavy … As you become more tolerant
to what you’re doing – you always start light
and see what your body can handle. I find this more rewarding
with a heavier kettlebell. So I’m using a 24 kilo kettlebell here which I definitely do not recommend
that you start with. Depending on how big your forearms are
and how tolerant you are to pain, I’d start with something between probably
an 8 and a 16 kilo kettlebell. Now what I do is I roll it over
under my forearm and now … I lean my body over this way
so I can get a good angle. Otherwise it’s getting on the bone
too much, on the radius. And then from here …
you’re just going to work around. And when you find a spot that’s sore,
you can just sort of sit there and work around on this one spot. And you basically just work up and down
the forearm, on the flexors there. The next thing we do is the extensors. And I found … I was doing so much work
on my forearm flexors. I just thought, look, I’ll try
my extensors and see what’s happening because it’s really important, again, to have that balance between
agonist and antagonist. And even though the golfers’ elbow
is experienced in the forearm flexors, I just wanted to make sure
that my whole forearm was better. And just by actually working the extensors
like I’m going to show you now, I started to experience less pain
in my golfers’ elbow, in the flexors. So from here,
you just turn your hand over. And this one, for me,
was absolutely brutal. Okay? So, again, we’re just working like this. I‘m going to take
my jacket off in a second and then show which areas
we’re working here. Okay? So that’s just weight applied down. The main areas
that you’re really working… So with the forearm flexors, you want to get over here
so you can get into the big meaty part of the forearm. And all the forearm flexors
actually come down and the origin is down
the bottom here of the ulna. You’re not really going to get that much
out of rolling it up here. You want to be rolling down on this area. But over here on the extensors, I found that I got the best results
from rolling up the middle here and also over… again, over
the brachioradialis–that big muscle here. That really made a difference for me. When I’m talking about tissue remodeling,
what we’re talking about more is just trying to remove adhesions. Part of the pain that you’ll feel from
golfers’ elbow is from muscle adhesion. So your muscle is
all crisscross over each other. And normally when they contract and relax,
they slide over each other like that. But when you get muscle adhesions,
they become locked and that’s part of it. That’s what ART, Active Release Techniques that Yani was talking about
in the first video, that’s how that helps. Because ART pins one muscle and then forces the other muscle
to move underneath it or above it so that the adhesion breaks up. So what we’re doing here
is a little bit of self-manipulation on all of these things that we’ve done
so far to release those adhesions. The VooDoo Bands I would recommend,
if you’ve got the time. You can go through this series like,
you know, you start gently. But you can do this daily.
It’s really good. And as long as you don’t go too hard… If you feel pain when you do it tomorrow
then just stop, of course. You always use pain as an indicator. If it hurts,
just stop it for a little while. But the VooDoo bands at the start and the
VooDoo bands at the end are really good. It’s gold to do those…
to flush that area first, get some flow in the tendons
before you do all of this. And then at the end, again, as well. So guys, just a little disclaimer.
I should clarify. When I just said to always
use pain as indicator, I do not mean go to a point
until you feel pain. I should be clear about saying
use discomfort as an indicator. And what I mean by that is
if you do this one day, all these exercises and it feels great, and then the next day you do it
and it’s feeling more painful or more – less comfortable, then just stop it for a day or two. When I say that I do this… that I found
that I do this stuff every day, I’ve worked up to this
over months and months. Work up to doing it every day. But maybe when you start, do it every
second day and see how that works for you. And if that … it still
cause you discomfort on the … So if you do it on Monday,
then you do it again on Wednesday, just try doing it twice a week
and see how that works. Try Monday, Wednesday,
Friday if that’s okay for you. Try Monday to Friday
then rest on the weekend. Just like anything,
use progressive overload. Start lighter, start softer,
and gradually increase. Don’t try to go from zero to hero. To overcome golfers’ elbow, a great coach that Yani and I
worked with once, Ian King. He said to us, “If it took you
a year to develop it, it’s going to take you
a year to get over it.” So don’t be trying to get over
something that took you 3 or 6 months to develop in a week. It’s just not going to happen.
You got to take your time. So now we’re going to move on
to some more advanced movements here. We’re now going to continue off
from where Yani finished in the last video that he did. So, basically, Yani finished off
with some passive hanging drills and then he moved on
to deadlifting which was really … what Yani calls the Godfather of Strength
Training Movements for Golfers’ Elbow. Just to remind you, you really want to
make sure that you’ve nailed all those steps that Yani had –
the 7 steps in that video before. Finishing with being able to just do
a passive hang like this on some rings with your feet
on the ground. So my knees are high
and my body is supported and I’m just going to hang like this. And you want to be able to do this
for 30 seconds without any discomfort. Because what I’m going to show you now
is a more aggressive version of that. So we’re going to come to the bar now and we’re going to do
passive hang on the bar. So we’re just going to get up here. Okay. Keeping the arms
at the shoulder with the pipe. My feet aren’t touching the ground here
and my entire body is relaxed. So the only thing that’s hanging on here,
that’s tight, is my grip. I’m not trying to hold myself up.
I’m not trying to pull myself back. I’m completely relaxing. And this … this is really good
for intermediate treatment of golfers’ elbow but we use this for so many other things. And for you golfers out there,
this is gold for your spine and shoulders. It is amazing because it does
what’s called Traction on all the joints in the body. So it’s tractioning. It’s pulling apart your wrist,
elbow, shoulder, and all of the vertebrae in your spine. It’s lengthening them out
and creating movement in them. And over time, again, you go through
tissue remodeling with this where your tissues become stronger
and more capable and also more mobile. The passive hang
is also really, really good for those of you that don’t have
the skill to deadlift. Deadlift require a skill so that the deadlift movement
that Yani showed in the last video, you do need to know what you’re doing or you can cause yourself
some nasty lower back injury. So make sure you know
what you’re doing with a deadlift, otherwise you can do a passive hang. Now the next thing we’re going to do
is an active hang and I’m going to turn around for this one. What I want you to notice is all I’m doing
is that my scapular, my shoulder blades, are going to depress and then elevate
without bending my elbow. So you just watch this. So with the active hang,
what you can do is you can start with up to 10 reps. So you want to try
for like 3 sets of 10 reps and then you can move
to 3 sets of 30 second hang. So, eventually, when you get strong
enough, you can just hang like this. So up to 30 seconds. That, obviously, requires
a lot more strength. So try to develop those reps first
in the active hang. The next thing we’re going to do
is to move on… Now this is really jumping up from… to the higher and an intermediate hanging. You really want to nail those so just the passive hanging
with your feet on the ground on the rings, then the passive hanging with your arms.
So with your feet dangling. And then the active hang for 10 reps,
and then active hang for a 30-second hold. You must be able to do
all of that for 3 sets. Not only in one work out, but each
one of those on their own for 3 sets without experiencing pain
in your golfers’ elbow before you move on to the next one. Because the next one we’re going to do
is the single arm variations. So the first one is just a single arm passive hanging. So your body will unravel a bit and you’ll
get to a point where you’re just hanging. This is way harder. I mean, obviously, I’m holding twice
of my bodyweight on there. Sorry, twice the bodyweight
that I’m holding when I do two arms. So literally twice is aggressive. Okay. So then I’m doing
my other side of course. Once you can do that for … I’d probably say
3 sets of 20 to 30 seconds, then you can move
to a single arm active hang. And this is really taking
it up a notch here. Okay, so from here … Okay? And, again, with that one I do
probably 3 sets of 3 reps or 3 sets of a 5 to 10-second hold but where you do one 5 to 10 second hold
on this arm, then one on this arm, then one on this arm. So that would be the most advanced
variation of that. That, in terms of hanging,
the intermediate level. Those are the real gold ones. So you’ve moved from
the beginner passive hang, right through to an intermediate
single arm active hang. Okay? So now we’re going to move into
some strength training movement. So in Yani’s video, he was talking about –
at the end of the video, he was talking about that once you get
this basic level of conditioning down with your forearms, that you want
to then take your conditioning into strength training movements. And Yani showed the deadlift, the godfather of strength
training movements. But I’m going to show you
some specific upper body movements and we’re going to talk about
the importance of push pull. You need to understand the importance
of training agonist and antagonist. So opposing muscle groups. If you say “I want to get bigger arms,” you don’t just train your biceps, you got to train
your biceps and your triceps because they’re opposing muscle groups. If there’s an imbalance between them,
then the elbow joint, the joint that those two muscles
control movement in, primarily, is … that’s going to suffer. You’re going to have an imbalance there. When you go through a big swing,
you’re potentially going to create problems in your elbows. What I’m going to do now
is I’m going to show you really the godfather of upper body
vertical pull movements which is a pull up and we’re just going to start
with a supinated grip pull up. So I’ll show you
a bodyweight group one first and then I’ll show you one for those
of you that can do a bodyweight pull up. And it is absolutely essential
that you can do 10 reps of those scapular depressions of that
active hang before you even attempt this. If you cannot do 10 reps of active hang like what I just showed you,
scapular depression, you’re not ready for these
pull-ups yet, okay? So from here … So you can see the movement starts
with that scapular depression and then I’m keeping my shoulders down
as I come down to extend the arms and then release the scapular. So I’ll show you another couple. It starts and ends
with scapular depression, okay? I want to show you the most common mistake
with pull-ups which is… that people don’t get
that scapular depression. And when they get to the top, their shoulders
are pulling forward like this but they’re not getting this shoulder
movement linking together. So from here, going up. Just try to get your chin above the bar
like that and that is not a rep. That is no rep. You need to be able to have your shoulders
down and at least the bar to mid-neck. To your chest is best if you can go there
but that’s okay, that’s pretty hard. So as long as you can get the bar
to mid-neck with your shoulders down, that’s counted as a rep. Now, if you can’t do bodyweight pull-ups
which, to be honest, most people can’t, then these bands are golden. This is the lightest band. You’ll need
something thicker than this, okay? But what you do, you get a step. So if you have a step here … I’m just going to show you from here
because this is a large band. But if you have a step
that you stand up on, okay? And then from here,
you just cross your foot over and this is now assisting my pull up, okay? When you come out,
because these are so strong, you really got to make sure that
you’re gentle with it when it pulls out. Now, this one doesn’t
provide much resistance. They gradually get thicker. And you can go online and… different companies
will sell a set of these where you have
three different thicknesses. You’ll have this one and a slightly
thicker one, and a slightly thicker one. That will cost you about $80 or $90 and that is a really
good investment for you if you don’t want to get
a membership at a gym so that you can just
get yourself a bar in the park and you can learn how to do pull-ups. So you can get this online. There’s a company that we like to use
called rope.com. You can get them in a set
of three of them. It’s the most commonly sold set
where you’ll have this one, then you’ll have one that’s slightly
thicker and one that’s slightly thicker. And you can use combinations of them.
You’re not restricted to one of them. A lot of people need to use
all three of them when they start. But, yeah, that’s a really good way
to help you to develop pull-ups. What you want to do is try and get
yourself up to about eight pull-ups where you’re doing really good technique. And then you reduce the resistance. So you drop the bands down and you might only now be able
to get three or four pull-ups and then you work on that
until you can get up to eight and then you reduce the resistance and you
keep going until you get to bodyweight. There is a lot involved in doing pull-ups but that’s a really basic
introductions on how to do it. So now we’re going to go to
just the most basic vertical push movement to offset. So we’re doing the agonistic movement. Sorry, the antagonist movement
to the vertical pull. So now I’m just going to show you. This is just the basic
dumbbell overhead press. So we’re just going to keep
a neutral grip like this. So we don’t want to go
into pronated grip just yet. So a neutral grip, elbows in.
Engage your stomach muscle. So if you look at my core,
I’m going to engage my core so that I keep my spine nice and straight then we’re just going to push straight up
and straight back down like this. Up and control it on the way down. It’s a very basic movement. You know, you just need
some dumbbells for that. In my experience, where I’ve suffered the biggest problems is when I’ve tried to just focus
on one thing and I thought, “Okay, I’ll put a problem in this area.
So I’m going to make that better.” And then that creates
other problems down the road. So this is why I’m showing you all
this agonist and antagonist movements even though you’re watching this video
because you’re getting pain here. It’s really important to look at your body
as a whole, as an organism, and as an interconnected unit. For me, when I started to do that, all of
these little problems started to go away and I started to see some really good
results in my own strength and mobility and in reduction of pain,
of chronic injuries, from back in the day. So I know that you guys are watching
this video again because of pain here that you feel
when you swing on a golf club or when you’re hanging from
a chin up bar or doing weightlifting. But, yeah, this is why we’re showing you
this agonist and antagonist. So that’s what we call
a vertical push and pull. We’ve just done that. And now we’re going to do
what’s called a horizontal push and pull. I’m just going to show you really
basic versions that you can do with gymnastics rings. Because we’ve already showed you
some gymnastics rings movements so I’ll just set this up now. We’re going to use the gymnastics rings
to do our horizontal pull. Not because it’s the best variation
of a horizontal pull but we’ve shown you already some exercises
that involved gymnastics rings. And, again, this is a relatively
inexpensive piece of equipment that you can buy online. So I’m just going to try
and show you some things that use the equipment that we’ve already
told you guys to get. So what you’re going to do from here is we’re just going to get down like this,
let everything relax. Then I’m going to pull the shoulders back,
pull up to here, back down, release. One, two, three, four. One, two, three, four. As you get better,
that all just becomes one motion. But when you’re learning,
you absolutely want to break this down. One, two, three, four. So that’s really going to work those
forearm flexors there when you do that and it’s a wonderful exercise
for the shoulders. Horizontal push pull and vertical push
pull are the main upper body movements that are used by strength
and conditioning coaches. And this is going to really contribute
to benefitting your golf game. So now we’re just going to go
to a horizontal push. A horizontal push is something that
you guys have all learnt back at school we’re just going to do a push up, okay? But a good push up, a real push up
is going to help the shoulders healthy and it’s also going to help to balance what you’ve just done
in your horizontal pull. It’s much harder than people think it is. So I’ll just get down
on the ground here to demonstrate. With the push up, it is so much harder
than what people give it credit for. Everybody’s learned to push up
at some stage in their life and so it’s presumed or it’s perceived
as this really basic movement – and it is. As far as horizontal push movements go, it definitely is one of
the more basic versions. But to do a good pushup, it takes … there’s a lot of queues
that you need to understand. And we’re not going to do a bodybuilder’s
push up here that’s designed to really hit the pecs. What we’re going to do is a functional
golfers’ pushup which is really designed to create functional strength and movement
and freedom from pain in the shoulders. And to balance what we’ve just done
with the horizontal pull in the rings. What I mean by that is we’re going to
get really good shoulder movements. So I’m just going to demonstrate a couple. I’m going to have my index finger
facing forward. I’m going to display my fingers
slightly wider than shoulder width. You can vary that grip load And from here, I’m going to come down, try and squeeze my scapular
or shoulder blades together. And then I’m going to push up and push my shoulders
as far away from my body as I can. Back down, squeeze
the shoulder blades together. Push up, push the shoulders away from me. Now what makes the push up hard
is being able to maintain that posture. This is the most common mistakes
we’ve seen in pushups. Okay? So there’s banana back,
the head sinking when people only going half range. You need to suck your stomach in
so you engage your core, tense your glutes, okay?
Keep your head back. That’s going to create
this beautiful posture. And then without moving anything else
with the shoulders, we come down until we can’t go any lower and then we push back up and push
as far away from the ground as we can. Now if you can’t do that, no problem.
There’s a couple of regressions we can do. The first regression would be
onto the knees, okay? It’s the same thing
but it’s taking a bit less weight. If that’s too easy,
but the one on your feet is too high, what you can do, you can control
the eccentric phase on your feet and then go to your knees
for the concentric phase. That’s a good way to bridge that. And I’ll show you one more regression.
We’re going to do an elevated pushup. If you just come over here with me. This is an elevated pushup which is really
one of the easiest variations of a pushup because you can choose
how high you elevate. Now the higher this object is,
the easier it’s going to be. The lower it is,
the harder it’s going to be. But basically, you do exactly
what we just did on the ground so we’re just going to
set ourselves up here and we’re just going to push up. So you want to make the object
touch your mid-chest and that’s … Everything else is the same
about the pushup that I just explained. We’re just making it easier
by elevating here like that. Alright, guys, I hope
you really enjoyed that. I wanted to just point out … And thank you very much, Rad, for taking the time to put
that great content together. It’s a real good evolution
to the first video that we did probably a few years ago. Injuries are a part of the journey. And when you start to invest time
in mastering a sport like golf, or even just if you’re working out
in the gym like Rad or I, you will find that you come across
injuries from time to time. Now I take my hat off to you guys for investing the time to watch
this video till the very end because it means that you are
taking the right approach which is to educate yourself
and learn how to work around injuries. You should never be
disheartened by an injury and I know it can be really frustrating. Trust me, Rad and I have gone through
so many injuries. It’s not even funny. But we learned from every one of them. And if you take that approach, you invest
the time like you guys are right now. Every time you encounter a little issue, then you will come out
much stronger and much smarter on the other end of every single injury. And remember this, the best evolution
and the best breakthroughs always occur on the other side
of adversities. So keep it up guys. Keep investing time in learning
to work around your injuries and get stuck into those progressions from our first seven steps
to overcoming golfers’ elbow. Enjoy it. – And also,
if you guys have got any questions, just put your questions in
on any of our videos. We’ll always try to get back to you
as quick as we can. Yani answers all the questions
so you got a real brain there for you. Thanks, guys.
– Awesome guys. Take care. And share the videos if you like it.
Share it with mates. Yeah, please share the videos.
Thank you.