Senebti

Elbow pain (outer or inner side)

Pain on the outer (tennis elbow) or inner (golfer's elbow) side of the elbow, more common with repetitive hand and wrist use.

Safety first

See a doctor or physio before exercising if you have: swelling or deformity after a fall, numbness that persists at night, or weakening grip.

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. テニス肘・ゴルフ肘のストレッチ（約10分） — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  2. スマホ肘のストレッチ（外側の痛み向け・約1分） — moba reco (ja) Watch on YouTube
  3. テニス肘・ゴルフ肘のセルフケア（外側上顆炎・約6分） — 自分と家族を治せる整体塾・土井治療院 (ja) Watch on YouTube
  4. テニス肘向けマッサージ（3つのポイント・約14分） — 札幌中央整形外科クリニック&福住整形外科クリニック公式チャンネル (ja) Watch on YouTube
  5. 【整形外科医が教える！】外側上顆炎（テニス肘）に対する基本のストレッチ方法 — もりっくチャンネル (ja) Watch on YouTube
  6. ゴルフ肘向けストレッチ（外側の痛み・約6分） — 整体師 たっかー【3つの国家資格】 (ja) Watch on YouTube
  7. 野球肘向けストレッチの解説（約8分） — 痛みの専門医チャンネル (ja) Watch on YouTube
  8. 【ゴルフ 肘 痛み 外側】外側ゴルフ肘はストレッチ厳禁！軽く握って軽く動かすだけ！！ — 西京極の筋肉・ツボの専門治療院【葛野いその鍼灸治療院】 (ja) Watch on YouTube
  9. 内側上顆炎（ゴルフ肘）に対する基本のストレッチ方法【整形外科医が教える！】 — もりっくチャンネル (ja) Watch on YouTube
  10. 外側上顆炎とアライメントの解説（約23分） — 運動と医学の出版社 (ja) Watch on YouTube
  11. 3 Home Exercises for Tennis Elbow — Rehab Science (en) Watch on YouTube
  12. Simple exercise to stop tennis elbow and golfer's elbow — Dr. John Dougherty (en) Watch on YouTube
  13. 3 Golfer's Elbow Exercises — Rehab Science (en) Watch on YouTube
  14. Golfer’s Elbow Rehab (Education | Myths | Stretching & Strengthening Exercises) — E3 Rehab (en) Watch on YouTube
  15. Golfer's Elbow Stretches & Exercises - Ask Doctor Jo — AskDoctorJo (en) Watch on YouTube
  16. Got Elbow Pain? Do THIS Instead of Resting! — Squat University (en) Watch on YouTube
  17. Rehab for Golfer’s Elbow | Theraband Flexbar — Jason Williams DC Chiropractic and Rehab (en) Watch on YouTube
  18. STOP Elbow Pain! Best Exercises For Golfer’s Elbow [Medial Epicondylitis] — Tone and Tighten (en) Watch on YouTube
  19. Yoga stretches for tennis elbow and golfer’s elbow (≈9 min) — Yoga with Joelle (en) Watch on YouTube
  20. Golfer's Elbow Flexbar Exercises | San Diego Sports Chiropractic — Peak Form Health Center (en) Watch on YouTube
  21. Drie oefeningen voor een tenniselleboog — Prins Hendrik Fysiotherapie (nl) Watch on YouTube
  22. Tennisarm Rekoefening — Tennisarm (nl) Watch on YouTube
  23. Tennisarm - Tenniselleboog — Pijn Reset Community - Fysiotherapie4all (nl) Watch on YouTube
  24. Golfarm - golferselleboog — Pijn Reset Community - Fysiotherapie4all (nl) Watch on YouTube
  25. Wat Te Doen Met Een Tenniselleboog? Loop Er Niet Langer Mee Rond! — DokterMulder.nl (nl) Watch on YouTube
  26. TENNISARM & Golfersarm | 6 REKOEFENINGEN uitgelegd — Emile Kool (nl) Watch on YouTube
  27. Tennisarm oefening deel 1 — Heistek Manuele- en Hersteltherapie (nl) Watch on YouTube
  28. Oefeningen bij Elleboogklachten — Topfit Fysiotherapie (nl) Watch on YouTube
  29. Golfers elleboog oefeningen golfelleboog — RevaR Kinesitherapie / Osteopathie / Sportreva (nl) Watch on YouTube
  30. oefeningen voor de buigers pols: golfelleboog — Fysiotransparant (nl) Watch on YouTube
  31. Dehnübungen beim Tennisarm (≈7 min) — Ergotopia (de) Watch on YouTube
  32. Tennisarm selber behandeln [3 effektive Übungen für Zuhause] — König Fitness & Gesundheitszentrum (de) Watch on YouTube
  33. Tennisellenbogen / Tennisarm behandeln ▶ Übungen (Teil 1) — Online Physiotherapie (de) Watch on YouTube
  34. Tennisarm / Tennisellenbogen - Übungen die helfen — muskel-und-gelenkschmerzen (de) Watch on YouTube
  35. Golfarm / Golferellenbogen selbst behandeln: Tipps & Übungen die wirklich helfen — KLINIK am RING - Die Gelenkspezialisten (de) Watch on YouTube
  36. Ellbogenschmerzen? 3 Schritte gegen Golferarm - Behandlung & Vorbeugung — Tim Gabel (de) Watch on YouTube
  37. Tennisarm Übungen für Zuhause - einfach & nachhaltig — funcFIT Personal Training (de) Watch on YouTube
  38. Die Lösung für Tennis- & Golferellenbogen — Dennis Ratano (de) Watch on YouTube
  39. Top 3 Übungen gegen Golferarm [nachhaltig] — König Fitness & Gesundheitszentrum (de) Watch on YouTube
  40. 🎾 Tennis-Arm/Ellenbogen, meine Tipps | ohne Geräte — Gabi Fastner (de) Watch on YouTube
  41. Épitrochléite (tendinite interne coude) : Traitement, massage, exercices kiné — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  42. Exercices pour l’épicondylite (coude et avant-bras) (≈14 min) — Denis Fortier (fr) Watch on YouTube
  43. Tendinite du coude : les 3 MEILLEURS exercices (tennis elbow) — Training Thérapie (fr) Watch on YouTube
  44. Récap Tennis Elbow - Major mouvement — ITMP (fr) Watch on YouTube
  45. Exercices pour épicondylite latérale (tennis elbow) — Physio Atlas (fr) Watch on YouTube
  46. Épicondylite (tennis elbow) : exercices de rééducation du coude | Dr Kilinc — Docteur Alexandre Kilinc (fr) Watch on YouTube
  47. Exercices pour l'épicondylite (≈18 min) — Denis Fortier (fr) Watch on YouTube
  48. ÉPICONDYLITE coude : 3 EXERCICES de KINÉ — Training Thérapie (fr) Watch on YouTube
  49. Epicondilitis o codo de tenista - Tratamiento con ejercicios, automasajes y estiramientos — FisioOnline (es) Watch on YouTube
  50. Ejercicios terapéuticos para la epicondilitis - Hospital General de València — Hospital General de València (es) Watch on YouTube
  51. Ejercicios indicados para la epicondilitis o codo de tenista — FisioOnline (es) Watch on YouTube
  52. Resuelve tu DOLOR DE CODO con estos 2 ejercicios: tenistas, golfistas, escaladores, AMAS DE CASA — Eumovement FT (es) Watch on YouTube
  53. Epicondilitis y epitrocleítis: cómo abordar el dolor (≈4 min) — Fisioterapia para TI (es) Watch on YouTube
  54. Epicondilitis de codo o codo de tenista, tratamiento y ejercicios — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  55. Cómo Solucionar Dolor en el Codo ¡UN SIMPLE EJERCICIO! — ATHLEAN-X Español (es) Watch on YouTube
  56. Epicondilitis, ejercicios de recuperación para el codo de tenista — Fisioincorpore (es) Watch on YouTube
  57. Los mejores ejercicios para tratar tu TENDINITIS de codo (epicondilitis) — Julien LEPRETRE (es) Watch on YouTube
  58. 5 ejercicios para el codo de tenista (≈10 min) — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  59. Exercício para epicondilite lateral (dor no cotovelo) (≈3 min) — Peter Liu (pt) Watch on YouTube
  60. 7 exercícios para epicondilite medial ou lateral do cotovelo (≈14 min) — Patricia Bueno | Pilates (pt) Watch on YouTube
  61. EPICONDILITE LATERAL DE COTOVELO! Exercícios para tratar o cotovelo de tenista! — Gisele Blasioli Fisioterapia e Pilates Bauru (pt) Watch on YouTube
  62. Dor no cotovelo parte 2: exercícios para epicondilite (≈18 min) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  63. EPICONDILITE LATERAL no tênis - Prevenção e Tratamento | Falasca Tennis — Falasca Tennis (pt) Watch on YouTube
  64. EPICONDILITE: gli ESERCIZI ed i CONSIGLI che ti servono per liberartene — Marcello Chiapponi (it) Watch on YouTube
  65. Dolore al Gomito e Epicondilite: 3 Semplici Esercizi per Alleviarlo | MDM Fisioterapia — MdM Fisioterapia (it) Watch on YouTube
  66. Esercizi per l'epicondilite — Fitness Posturale (it) Watch on YouTube
  67. 🔴ESERCIZI PER EPICONDILITE (gomito del tennista)/EPITROCLEITE (gomito del golfista) — Virna Badini | Esercizio Terapeutico (it) Watch on YouTube
  68. Esercizi Epicondilite | 5 Esercizi Risolutivi + 1 Bonus! — MdM Fisioterapia (it) Watch on YouTube
  69. Esercizi utili per il dolore al gomito (EPICONDILITE) — Marcello Chiapponi (it) Watch on YouTube
  70. Epicondilite? Gomito del tennista? Soluzione ed esercizi — PosturaCorretta (it) Watch on YouTube
  71. EPICONDILITE Esercizi di automassaggio — Obiettivo Salute Chiasso | Federico Petitto (it) Watch on YouTube
  72. EPICONDILITE Esercizi di stretching — Obiettivo Salute Chiasso | Federico Petitto (it) Watch on YouTube
  73. Epicondilite (gomito del tennista) - ECCO COME RISOLVERLO! — FISIOSOCIAL (it) Watch on YouTube
  74. 手肘為何總是卡卡的？一次性解答＋保養運動教學｜#啾c物理治療師 #手肘 #肘關節 — 啾c物理治療師 (zh) Watch on YouTube
  75. 網球肘復健| 4招運動+1個護肘 揮別手肘疼痛 — 復人菜菜 (zh) Watch on YouTube
  76. 網球肘評估＋復健＋保養：物理治療師完整教學｜啾c物理治療師 — 啾c物理治療師 (zh) Watch on YouTube
  77. 解救網球肘、高爾夫球肘！遠離慢性肌腱炎2招伸展比護具可靠︱ 黃鼎鈞 骨科Ｘ疼痛科醫師【早安健康】 — 早安健康 (zh) Watch on YouTube
  78. 網球肘的自我檢查與運動（約14分鐘） — Master Leung 梁教練 (zh) Watch on YouTube
  79. [超實用居家復健] #1網球肘三大自我運動 — PhysiomotionLab 動作實驗室 (zh) Watch on YouTube
  80. 如何：自我检查网球肘？手肘疼痛？王博士医学实例详解：网球肘的运动医学查体手法 / How to test for Tennis Elbow/Lateral Epicondylitis — 王栋聊健身 (zh) Watch on YouTube
  81. 哥爾夫球肘 - 伸展及強化前臂運動 — Medimart 樂康軒 (zh) Watch on YouTube
  82. 【居家運動】網球肘復康運動 Tennis elbow exercises / Elbow Pain — 中大痛症 CUHK Pain (zh) Watch on YouTube
  83. 高爾夫球肘的拉伸（約3分鐘） — 健康管理師李曉 (zh) Watch on YouTube
  84. 테니스엘보·골프엘보 셀프케어 (약 6분) — 물김치TV-물리치료사김선생의셀프치료 (ko) Watch on YouTube
  85. 테니스 엘보 스트레칭, 제대로 하는 방법 — 관절 알려주는 의사_뼈선생 (ko) Watch on YouTube
  86. 골프 후 팔꿈치 재활 설명 (약 7분) — 용인세브란스병원 (ko) Watch on YouTube
  87. 골브엘보 TFM마사지 방법 (마사지+재활운동법) ㅣ팔꿈치 통증ㅣ팔꿈치 마사지 빡빡이 아저씨가 알려줄게-7 (eng sub) — 피지컬갤러리 (ko) Watch on YouTube
  88. 테니스 엘보우 스트레칭! 이게 진짜다! - 물리치료사가 가르쳐주는 진짜 운동 — 리얼리햅 (ko) Watch on YouTube
  89. 팔꿈치 통증 10분 루틴 — 물리치료사.PT재석 (ko) Watch on YouTube
  90. 골프 엘보 스트레칭 쉽게 하는 방법 — 관절 알려주는 의사_뼈선생 (ko) Watch on YouTube
  91. 테니스·골프엘보 운동 설명 (약 51분) — 의학채널 비온뒤 (ko) Watch on YouTube
  92. 테니스 엘보가 있다면 절대 이것만은 하지 마세요!! — 움직임 연구소 (ko) Watch on YouTube
  93. 팔꿈치 통증 스트레칭 (약 9분) — 건나물TV (ko) Watch on YouTube