In this instructional video, the presenter explains how to identify and self‑treat common elbow pain such as tennis elbow or golfer’s elbow, which he attributes to a recent jiu‑jitsu injury. He outlines a four‑step protocol: (1) assess shoulder rotation because limited shoulder mobility can contribute to elbow strain; (2) use a foam‑roll (peanut roller or similar ball) on the forearm for 90 seconds‑2 minutes to release muscular tightness; (3) perform a forearm stretch by pointing the fingers toward the body and gently pushing the elbow forward, progressing only as long as the stretch remains pain‑free; and (4) retrain the forearm supinator muscles with a light dumbbell (≈5 lb), rotating the forearm outward while keeping the elbow at the side, increasing weight only if no pain occurs. Throughout, he emphasizes pain‑free movement, regression if discomfort arises, and encourages viewers to share the video.
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If you have pain in this section of your elbow, you might have tennis elbow or golfer's elbow. I literally just got it from doing jiu-jitsu. I'm going to show you what I'm doing to fix it. So step 1, the elbow, if you're having pain there, is a hinge joint. It doesn't really like to rotate. So if you have a lack of rotation in the shoulder, which we're going to check right now, take your arm up to 90-degree angle, go back and forth. If there's any resistance here or stiffness, make sure you see another video where you get rid of the chest stiffness or lat stiffness. So you can rotate back and forth. If you have that, we're going to go work on the actual injury itself. Now, your forearm muscles go wrap around into the elbow. So usually if you have elbow pain here, it's a stiffness here in the meat of the forearm itself. First thing we're going to do is a simple foam roll. I'm going to use a peanut roller. You can use a tennis ball, racquetball, lacrosse ball, a pickleball ball. Any of those will work. Now I'm going to smash my forearm on here and go back and forth nice and slow for 90 seconds to 2 minutes. Once you've done that, we're going to move to the stretch. Now that we've got that taken care of, we're going to stretch this forearm out. I'm going to point my fingers towards me and push the elbow forward. This is going to create a stretch here in the arm. If it's too much of a stretch, keep the elbow bent and just start lightly here. If you have the range of motion, there's no pain, then I'm going to glide and push the elbow forward just like so. Now, if you can do this pain-free, start to add more pressure by rocking your body back and forth and work that until you feel the actual tissue start to stretch. You don't want pain, you just want a light stretch. I can't stress that enough. A light stretch. Last but not least, we have to retrain the muscle. So we're going to work on supination or moving away from center like so. I'm going to grab this 5-pound dumbbell, keep my arm and elbow stuck on my side and rotate out just like so and in nice and slow, strengthening those muscles that were damaged. If this hurts at all, back it down and just do the motion without the weight. If you can increase the weight and have no pain, then you can start lifting. If it causes pain at all, I promise you, you want to back it down and not lift. Right now I'm at about 5 pounds with no pain whatsoever, so I'll increase after this. Hopefully that was helpful. Make sure you share this video.
