Tennis Training

The drop shot has made a comeback on the pro tour, where the players hit the cover off the ball from five feet behind the baseline. At the club level, it’s even more useful, either as a surprise shot or against slow-footed opponents, or opponents who are not comfortable at the net. The name

Have you recently suffered an elbow injury?  Do you sometimes have pain in your elbow that is mostly centralized to the outside of your elbow?  Are you suffering from tennis elbow?  If you’ve answered yes to any of these questions, then I’m sure you’ll be interested to learn and preferably in the fastest time possible.

If so, then you’ve come to the right place because I’m going to show you 5 simple steps for healing tennis elbow without having to leave the comfort of the chair you are sitting on right now!

Before you waste hundreds of dollars on doctors and physical therapy (…like I did…), you should know that there are alternative methods to treating tennis elbow that are very effective in completely curing tennis elbow at home.

The first thing you can try to help accelerate your healing time from tennis elbow and decrease any elbow tenderness is to consider vitamin supplementation.  You can take Vitamin C supplements which can help repair your damaged extensor tendon faster. Vitamins B6 and B3 can help reduce the amount of inflammation and swelling you may have. These vitamins are totally safe because they are water soluble vitamins and easy for your body to absorb with no to minimal side effects.

The next recommendation on is actually something that you should completely avoid because it will only make your tennis elbow symptoms even worse.  And that is using an elbow brace, strap or armband.

Here’s two reasons why an elbow brace will only make your tennis elbow worse and extend your pain and suffering.  First, elbow braces simply serve one purpose and one purpose only -  complete immobilization of your injured and affected elbow.  When you suffer from tennis elbow, you need to strengthen your injured muscles and tendons, not make them weaker.  Immobilizing your arm will promote muscle fatigue and weakness.  How do I know this?  Well, try it for yourself.  Wear any type of brace for a day or two and then take it off.  The joint that you wore the brace on will feel like a spaghetti noodle when you remove it!

Secondly, elbow braces do absolutely nothing to help reduce any inflammation or swelling you may have.  Even though inflammation is part of the healing process for tennis elbow. It’s mostly present when you are recovering and implementing a set of easy to follow tennis elbow exercises.  Inflammation is the main reason why you experience pain and discomfort.

Something that will help you heal, are specific tennis elbow stretches.  A stretching routine can be implemented and be quite effective if you hold the stretches for 10 to 15 seconds until you feel the tightness in your forearm dissipate.

After stretching, you need a proven set of tennis elbow strengthening exercises to help increase your elbow strength to prevent your tennis elbow from coming back.  It’s important to know that you should never start an exercise program if you are experiencing severe elbow pain to the point that you can’t even straighten your arm.   Then after the tennis elbow exercises, you should immediately implement cold therapy to help decrease and control any swelling or inflammation.

If you are completely fed up with your tennis elbow and want to learn the flat-out best way to accelerate your healing time from tennis elbow so you get back to all your favorite sports, activities or hobbies that you had to give up on…here’s your chance!

This much is true … all you really need to do in order to fully recover and heal tennis elbow is to implement 5 simple, easy-to-follow techniques at home, in the chair you are sitting on right now, watching your favorite TV show without any medical gadgets, gimmicks or special exercise equipment!

If you are anything like me, you need your full 8 hours of sleep every night in order to function properly and be on your game the next day.  Many things can prevent you from getting a solid nights rest such as outside noise, a spouse that keeps rolling from one side to the other, a busy mind and even pain.

To be more specific, what if elbow pain has been seriously interfering with your sleeping pattern?  Is this something that will pass so you can get your “beauty sleep” again, or should you be concerned that you really have suffered a serious elbow injury?

If you are waking up at night with elbow pain, it’s important to assess your sleeping position.  There are basically 3 sleeping positions: stomach, back and side position.  But what is really important is how you position your injured arm when you sleep!

Is the arm where you have elbow pain, pinned underneath your body?  Do you sleep with your arm extended over your head?  If you have a partner in the bed with you, are they rolling over onto your arm in the middle of the night?  These are all possible causes of your elbow pain or positions that can make your pain and injury worse.

Next you should identify the location of your pain.  The majority of people who complain of elbow pain when they sleep, often report that the location of their pain is on the outside of the elbow and/or upper forearm.  If this is the case for you, then you may have suffered an elbow injury called tennis elbow.  Now before you jump straight out of your seat and totally dismiss tennis elbow, you should know that you don’t have to be a tennis player to suffer from this condition.  When in fact, over 95% of reported cases of tennis elbow every year come from non-tennis players.

Elbow pain, tenderness and inflammation on the outside of the elbow is a tell tale sign of tennis elbow.  So why do you have this pain when you sleep?  The simple reason is that when you suffer from tennis elbow, the extensor tendon that attaches at your elbow has suffered a small micro tear.  If you sleep with your arm fully extended or straight, this puts tension and strain on the extensor tendon.  The pain you experience is from the tear in your tendon being pulled and stretched apart.

You probably have other tennis elbow symptoms besides elbow pain from sleeping without even realizing it.  For example, during the day, do you notice that you have elbow pain when you grip or grasp objects?  Perhaps when you turn a doorknob, shake someone’s hand or even carrying a grocery bag or briefcase?  How about when you extend or flex your wrist – do you notice an increase in the pain in your elbow?  Do you sometimes experience pain that radiates from your elbow down your forearm and into your wrist?  Is your injured arm hard to straighten or extend fully, especially in the morning?

If you can relate to any of the above symptoms and the sleeping elbow pain, then there is a strong possibility that you have unfortunately been on the receiving end of a tennis elbow injury.

So now that you know you have tennis elbow, what is the best, quickest and fastest way to treat and get rid of it?

As someone who’s been in your shoes and knows exactly how you feel right now, I don’t want you to make the same mistakes that I made when I was trying to figure out the safest and most effective way on how to heal tennis elbow.  To make matters worse, I shelled out over $780 on doctors, physio, elbow braces, creams, anti-inflammatories, acupuncture, massage therapy, medical gadgets, cortisone shots … you name it, I tried it!  All with no lasting results!

So how did I eventually beat tennis elbow, get a good night’s sleep again and stop my elbow pain for good?  It was much easier than I thought…

In fact, all it really took to completely cure tennis elbow once and for all were 5 simple, step-by-step techniques that you can do from the comfort of the chair you are sitting on right now, watching your favorite television show without any medical gimmicks or special exercise equipment!

Do any of the following symptoms sound familiar to you?

Pain, tenderness and inflammation on the outside of your elbow?  How about a burning sensation and pain that sometimes radiates down your forearm and into your wrist?  Does your elbow pain increase when grasp or grip objects?  Is your injured arm hard to straighten or extend fully, especially in the morning?  Does your elbow pain increase when you extend or flex your wrist?

If you’ve answered “yes” to any of these questions, then you are most likely suffering from tennis elbow.  So what’s the most effective way on , and preferably in the fastest possible time?

First and foremost, when it comes to soft tissue and repetitive strain injuries such as tennis elbow, there is no “magic bullet” or “pill” to cure it over night.  Of course, there are several opinions about what works and what doesn’t when it comes to fixing it.   Unfortunately most sufferers get led down the path of spending a small fortune on doctors and physiotherapy when searching for elbow pain relief, which is unnesessary.  This much is true, tennis elbow is an injury that has plagued individuals for a long time, and it can happen to anyone at any age. It does not discriminate against gender or profession.

Many people who are afflicted with tennis elbow, do not even know that they have it or how they got it in the first place.  It’s not until the pain gets so severe that it impacts their daily lives that they look for a “quick fix”.  Despite what you may have seen or read on the internet, the hands down most effective treatment for tennis elbow is therapy that you can do at home without even getting up from the chair you are sitting on right now!

How do I know that this is the best way on how to heal tennis elbow?  Well, a few years back, I was in the same situation you are in now.  You see I too suffered from tennis elbow and spent over $780 of my hard earned cash on so called “traditional treatment” methods for tennis elbow.  But the only result I got was a smaller bank account and I kept on suffering from tennis elbow.

Why am I telling you this?  Simply because I don’t want you to make the same mistakes that I did!  It is important for you to know that money is not and should not be wasted when it comes to trying to fix tennis elbow. Simply throwing money at your injury will not make it go away faster.  There’s no need to join a health and fitness club to use bulky equipment to try and rehab your elbow. In fact, I’m going to show you how to cure tennis elbow and fix it from the comfort of your own home.

Don’t you think it’s time you stopped wasting your hard earned cash on doctors, physical therapy, anti-inflammatory pills, elbow braces, massage therapy, acupuncture, cortisone shots or even worry about having to go under the knife for invasive elbow surgery?  Wouldn’t you like to get back to all your favorite activities, hobbies or sports that you thought you would have to give up on because of tennis elbow?

Well here’s your chance to fix your tennis elbow for good!  Click the button below to learn 5 simple, step-by-step techniques that you can do at home while sitting in your comfy chair watching your favorite TV show without any special medical gimmicks or exercise equipment!

If you overwork any part of your body, more than you are used to, you would expect to experience some pain, discomfort or muscle soreness.

But what if the pain doesn’t go away and starts to interfere with your daily life and routine?  To be more specific, what if you suffer from and simply can’t seem to get rid of it, no matter what you do?

If this is the situation you find yourself in, then you are in the right place because I’m going to show you how to get rid of an irritating elbow in just 5 simple steps.

Before I reveal to you 5 best ways to eliminate the irritation in your elbow, it’s important to know the exact location of your pain.  If your discomfort and pain is on the outside of your elbow/upper forearm – then you may be suffering from the most common type of elbow injury – tennis elbow.

But to ensure that it is indeed tennis elbow that you are suffering from and want to learn the fastest, quickest way on how to fix tennis elbow, consider the following symptoms below:

Have you noticed that your grip has been getting weaker?Are you fumbling or dropping items more often than before?Does performing twisting actions of the wrist, forearm or elbow increase your ?Are you experiencing a burning sensation, tenderness or outer elbow pain?Can you twist off the top of a jar with your injured arm without pain?Do performing simple tasks such as shaking someone’s hand, turning a doorknob or carrying a grocery bag or briefcase cause elbow pain?Do you have an increase in elbow pain when you flex or extend your wrist?Is your irritated elbow stiff or hard to extend or straighten fully when you wake in the morning?

So besides your , the above are also some very common tell tale signs that you are suffering from tennis elbow.

You may be thinking, “how did I get tennis elbow if I don’t even play tennis?”  While it’s true that tennis and other racquet sport players are in the high risk category for developing tennis elbow, less than 5% of the reported cases every year come from this group of people.  Tennis elbow is a common injury in the workplace, sports arena and with hobbyists.

Tennis elbow is a repetitive strain injury where the extensor tendon that attaches at your elbow suffers a small tear as a result of overuse and performing repetitive tasks.  Tasks where you are required to keep a tight grip on an object, combined with wrist flexion or extension and/or elbow rotation.  For example, using a shovel, wrench, screwdriver, knife, playing drums, using construction tools, or basically any task that is repetitive in nature where you use a tight grip on an object for an extended period of time.

You should know that tennis elbow is not an injury that develops over night.  It usually starts out as a mild irritation or dull ache but progressively gets worse over time.  Eventually, you may discover that your elbow pain will get so bad that it interferes with your daily life and you may even have to cancel activities that you would normally participate in.

As someone who knows exactly how tennis elbow can interfere with your daily life and routine, I can tell you that you don’t have to waste your money on expensive doctor and physical therapy visits or medical gadgets to get your life back.

Tennis elbow and your irritation symptoms can be eliminated, treated and cured from the chair your are sitting in right now.  In fact, all it really takes are 5 simple, easy-to-follow techniques that you can do from the comfort of your own living room, sitting in your comfy chair watching your favorite television show without any special exercise equipment or expensive medical gadgets or gimmicks!

There can be many reasons why your elbow hurts.  You may have just taken a fall or accidentally bumped it?  Perhaps you’ve hyperextended your elbow playing a sport or participating in your favorite activity?  Regardless of how you’ve injured your elbow, all you know is that your .  So what exactly does this mean?

We will get to that in just a moment, where I will show you 5 simple, easy-to-follow techniques that you can do right now to immediately stop your elbow from hurting when you touch it!

If you are suffering from this kind of elbow irritation, you are most likely suffering from one of the following injuries.

First, your elbow could be broken.  Along with your elbow being tender to the touch, you will most likely be experiencing some pain, inflammation and swelling.  Your “normal” range of motion will be restricted and there’s really only one way to know for sure if you have suffered a fracture in one of your arm bones.  And that is to have your arm x-rayed by your doctor or at a hospital.

Secondly, you could be suffering from a common elbow condition called elbow bursitis.  This type of elbow injury occurs mostly from taking a hard fall onto your elbow, blunt force blow to the elbow or if you lean on your elbows alot (..for example, if you lean on your elbows at work when you type with your keyboard).  What happens is that the bursa sac which contains lubricating fluid that keeps your elbow joint lubricated and working freely, becomes inflamed and swollen from some sort of trauma.  Besides your elbow being tender to the touch, it may also feel hot and be red in colour.  If this is the case for you, the best way to treat it is with antibiotic cream which you can get from a pharmacist.

The third possible reason why your is because you could be suffering from an elbow injury called golfers elbow.  You do not have to play golf to suffer from golfers elbow.  The most common symptom of this injury is elbow pain on the inside of your elbow.  Golfers elbow occurs when the flexor tendon that attaches on the inside of your elbow suffers small micro tears from performing repetitive actions over an extended period of time.  If you perform actions where you are constantly bending your fingers and wrist to keep a tight grip on an object to perform a specific task, you maybe suffering from golfers elbow.

And the last but definitely not least reason why your elbow is tender to the touch and hurts, is that it is likely possible that you may be suffering from the most commonly reported elbow injury year after year.  It is an elbow injury called tennis elbow.

Tennis elbow is described by those who suffer from it as pain, inflammation and tenderness on the outside of the elbow.  As with golfers elbow, you don’t have to play tennis to suffer from tennis elbow.  Simply because over 95% of cases every year that show up in doctor’s offices are from individuals who have not even held a tennis racquet.

A tennis elbow injury occurs when the extensor tendon that attaches on the lateral/outside of your elbow bone suffers a small micro tear from performing repetitive actions over a long period of time.  Tennis elbow rarely ever develops over night.

There are other tell tale signs that you are suffering from a tennis elbow injury, such as: elbow pain that increases when you extend or flex your wrist, a weakening hand grip, you are dropping things more often than before, an increase in elbow pain when you perform simple tasks such as opening the lid on a jar, shaking someone’s hand, carrying grocery bags or even turning a doorknob.  Are you experiencing a burning sensation on the outside of your elbow?  Does your elbow pain sometimes radiate from your elbow, down your forearm and into your wrist?

These are just some of the symptoms you may be experiencing besides an elbow that hurts to touch.  So what’s the fastest way on how to fix tennis elbow for good, so it never comes back?

The answer to this question is probably not what you may think or have heard!  Most sufferers of tennis elbow think they have to spend a small fortune to get rid of it once and for all.  Unfortunately, I was one of those people!  I am telling you this because I don’t want you to make the same mistakes or waste your money like I did on doctors, physio, elbow braces, cortisone shots, massage therapy, medical gimmicks and gadgets.

The real solution on how to cure tennis elbow is much more simple than even I could have imagined!  And the best part is that it only takes 5 simple, easy-to-follow techniques that you can do at home, sitting in your comfy chair watching your favourite television show without any medical gadgets or exercise equipment!

It’s bad enough to suffer an injury that prevents you from participating in your favourite hobby, activity or sport.  But what about when the injury gets so bad that it interferes with basic chores around the house or tasks at work?  If you are suffering from , this could very well be the case for you.  But don’t worry, I’m going to show you a few simple, easy-to-follow steps that you can do right now to stop a swollen and painful elbow.

When your elbow swells and is painful to the touch, it is no laughing matter.  We rely heavily on the use of our arms everyday to perform even the most basic tasks such as carrying a grocery bag or briefcase, turning a doorknob to open a door, twisting the lid off a jar and even shaking someone’s hand.  But what if all of these movements cause severe elbow pain plus to make matters worse,  you are also experiencing some elbow inflammation.  What exactly does this mean?  Is this an “injury” that will simply get better with some rest and time off?

For the majority of individuals suffering from elbow pain, they don’t even realize that they have suffered an elbow injury and may choose to ignore it or take the “wait-and-see” approach.  If this is the case for you, then I must tell you that this is a critical mistake simply because it can actually make your injury worse and even prolong your recovery time.

Your can be caused by a couple of different situations.  Perhaps you’ve just bumped your elbow or taken a fall or blunt force trauma to your elbow.  If this is what has happened to you, simply icing your elbow 3 times a day for 10 minutes each time, over a 48 hour period will help eliminate your pain and inflammation.

If your swollen elbow and pain has appeared out of nowhere and you have no clue on how this has happened, then there is good chance that you have something more serious going on in your elbow and have possibly suffered a serious elbow injury.  Especially if you are past the first 48 hours and icing your elbow has not reduced your swelling and pain.

It is important to identify the location of your pain and inflammation.

Pain is nothing more than your body’s signal telling you that something is not right and the specific actions or movements that is causing this pain needs to stop.

This is no different when you suffer from .  It’s important to take a step back to learn why you are experiencing this pain and what type of activities, movements or actions make your elbow pain and discomfort worse.

As with any type of pain, you are best advised to always check with your doctor to rule out something more serious.  Only a medical professional can make a proper diagnosis but pain on the outside of your elbow is much more common and widespread than you think.

Outer elbow pain is a symptom of the most reported type of elbow injury called tennis elbow.  It affects millions of people every year.  But the strange thing about this injury is that you don’t have to play tennis to suffer from tennis elbow.  Of course, tennis players are at high risk of developing tennis elbow but they make up only 5% of the reported cases each year.  This means that a whopping 95% of all cases haven’t even picked up a tennis racquet!

Tennis elbow knows no gender or age.  It can really affect anyone at anytime but sufferers all have one thing in common. Performing repetitive tasks over an extended period of time that involves a tight grip on an object combined with excessive wrist extension and/or elbow/forearm rotation.

So why is it that you feel pain on the outside of your elbow?  For the simple reason that this is where you have suffered your injury.  More specifically, the extensor tendon that attaches at the lateral epicondyle of your elbow has suffered a tiny tear or has become frayed.  Due to the repetitive nature of tasks, movements, actions or activities that you have been performing, the excessive strain, wear and tear has caused a micro tear in the tendon.  As a result, you feel pain when you extend your wrist,  twist/rotate your forearm or grip down tightly on an object.

Besides outer elbow pain, there are other tennis elbow symptoms that you should know about.  Before you go any further, you should check to discover if you suffer from any of the following:

Pain that is sometimes characterized by a radiating sensation from your affected elbow, down the forearm and into the wrist or hand.Your ability to participate in your favourite sport, activity, or hobby had been limited or even worse has come to a screeching halt.  You find it very difficult to use the affected arm for any kind of task or movement.You notice that compared to before your elbow injury, you now have a weaker grip with your injured arm. As a result, you find it more challenging and difficult to do basic things such as gripping a doorknob, shaking someone’s hand or even holding a glass without feeling pain on the outside of your elbow.You may also observe some inflammation, elbow tenderness or swelling on the outer side of your affected arm.

If you are still at a loss of how you developed tennis elbow, then you should check out this list of activities that cause tennis elbow.  Chances are that you participate in these activities or have in the past, which has lead to your injury.  You may even want to explore your job, as this could be the source of your troubles.

Tennis elbow is an injury where the pain progressively gets worse over time, if you choose to simply do nothing about it.

Many people who suffer from this repetitive strain injury don’t even know they have tennis elbow.  It’s not until the pain becomes so bad that they are unable to participate in their normal everyday activities or it affects their work performance that they actually stop to assess their injury.

But tennis elbow doesn’t just happen over night.  For most people, it starts out and manifests in the following way:

Experiencing a dull pain on the outside of your elbow with tightness. Your upper forearm muscles and joints may feel tight or stiff.  Your arm may be hard to extend or straighten fully, especially in the morning when you wake.As you ignore these early waning signs and symptoms, your elbow tendons become more irritated due to the excessive use. Continued elbow irritation leads to further wear and tear and it will increase elbow tightness, pain and even inflammation.You now have persistent . Simple everyday tasks become now ever so painful and daunting.  You may have to depend on others to perform even the most basic of tasks such as twisting the lid off a jar or carrying a grocery bag.

The good news is that you don’t have to wait for your elbow pain to get to this point.  You can take proactive measures, right now today.   And the best part is that you don’t even have to get up from the chair you are sitting on right now to eliminate your tennis elbow pain once and for all!

Tennis elbow can be treated from the comfort of your own living room, sitting on the couch watching your favourite television show without any expensive medical gadgets or special exercise equipment – using just 5 simple, step-by-step techniques!  Simply click the “Learn More” button below to find out how easy it is!

When you suffer an elbow injury, it is not uncommon to experience inflammation and swelling.  Depending on the severity of your elbow injury, it’s not uncommon for the throbbing and inflammation to last up to 14 days.  As with any type of injury, it’s important to first learn what it is exactly that is causing your pain.

Only a medical doctor can provide you with a professional diagnosis of why you are experiencing pain and inflammation in your elbow but there are basically three different types of elbow injuries that could be the source of your discomfort and difficulties.

The three most common types of elbow injuries reported each year are golfers elbow, tennis elbow and elbow bursitis.

Golfers elbow is characterized by elbow pain and swelling on the inside of your elbow.  It occurs when the flexor tendon that attaches on the inside of your elbow becomes inflamed and swollen from performing repetitive actions or movements that puts strain on this tendon.  As you continue on with the repetitive actions that wears down the tendon on the inside of your elbow, it starts to break down and develop small tears.  It’s when the tendon tears and you resume your activities that you feel pain and a throbbing sensation in your elbow.

Tennis elbow is similar to golfers elbow except that the location of the pain is opposite of golfers elbow.  Tennis elbow is characterized as inflammation, swelling and throbbing pain on the outside of your elbow.  Again, similar with golfers elbow is that tennis elbow is caused by performing repetitive actions of the wrist, forearm and elbow that causes wear and tear on the extensor tendon that attaches at the lateral epicondyle of your elbow.  Over time, the extensor tendon wears down from all the stress and strain to the point that small micro tears develop and cause your discomfort, pain and elbow tenderness.

The third kind of elbow injury you could be suffering from is a condition called elbow bursitis.  This elbow injury mostly occurs from being on the receiving end of a sharp blow, fall onto your elbow or leaning on a hard surface with your elbows frequently.  Besides the throbbing in your elbow, you may also notice that your elbow is red in color, tender to the touch and feels hot.  What has happened is that the bursa sac, which is a fluid filled sac on the back of your elbow responsible for keeping your elbow joint lubricated, becomes inflamed from receiving a sharp blow or frequently being “pinched”.  The best treatment for individuals suffering from bursitis of the elbow is anti-biotic cream which you can get at your local pharmacy.

Regardless of whether you are suffering from golfers elbow, tennis elbow or elbow bursitis, there are 4 simple steps that you can implement right now to help decrease your throbbing elbow pain.

These 4 simple steps are commonly known as the R.I.C.E. principles.  This acronym is short for Rest, Ice, Compress, and Elevate. These principles have been medically proven to help control swelling and inflammation for any type of injury.  Let’s go into more detail about what each of these letters really mean and how you can implement these steps right now!

Rest - If you do not give your injured elbow a break and much needed rest, you will only be extending your healing and recovery time.  Research has proven that injuries simply heal faster when you rest. Individuals who continue using their injured arm may even experience muscle atrophy which can be extremely painful and literally have you sitting on the couch for days.  You may even become dependent on others to perform even the most basic tasks around the house.  Remember that as long as you have pain, rest is always good!

Ice – Helps reduce inflammation, swelling and throbbing pain of your affected elbow. You should ice your elbow for as long as there are signs of inflammation.  Don’t be afraid to ice 3 times a day for up to 10 minutes at a time.  But please do not apply ice directly to the skin as this can cause permanent skin and tissue damage.  You can use an ice pack, or simply place ice cubes inside a Ziploc bag.  Another simple way to ice your arm is to use a bag of frozen vegetables or peas.

Compress - Wrap the injured area with a bandage to reduce the swelling. Remember not to wrap the area too tightly as this will cut off the blood circulation to your injured elbow.

Elevate – When you elevate your arm above heart level, you prevent blood pooling.  You want to keep the blood circulating through your arm as this helps promote muscle and tendon regeneration and recovery.  Simply prop your injured elbow up on a pillow to keep your arm above heart level.

So which type of elbow injury is responsible for your throbbing and painful elbow?  If it is tennis elbow where your pain is primarily on the outside of your elbow, I’ve got some great news for you!

Did you know that you can completely eliminate your tennis elbow pain and symptoms from the comfort of your own home, sitting in the chair you are sitting in right now watching your favourite television show – without any special exercise gadgets or medical gimmicks?  What if I told you that it only takes 5 simple, easy-to-follow steps?  Yes, it’s that easy!

Simply click on the Learn More button below and watch the short video tutorial!

When you suffer an injury, whether it be a cut, muscle pull/strain, or broken bone, it is usually followed by some sort of inflammation and swelling.  Usually the more severe the injury, the greater the degree of inflamed tissue.  So what if you are suffering from and are unable to get it under control?  Or even worse, you are at a loss of why your elbow is inflamed in the first place?

To fully understand inflammation and throbbing elbow symptoms, it’s important to first learn some basic elbow anatomy and how a joint that we rely on each and every day can quickly become injured and interfere with our basic daily activities and tasks.

Your elbow is a hinge joint that links your upper arm bone with your forearm bone.  Three bones(radius, ulna and humerus) join to form your elbow joint.

Bones and muscles are held together by tendons.  On the inside of your elbow, the flexor muscle attaches to your flexor tendon which then attaches to your medial epicondyle of your humerus bone.  Your flexor muscles run from the medical epicondyle at your elbow down to your wrist.  When you flex your wrist, it’s these muscles that help bring your hand in towards your wrist and body.

On the outside of your elbow, your extensor muscles attach to your extensor tendon which then attaches to your lateral epicondyle of your elbow.  Extensor muscles run from the lateral epicondyle down the outside of your forearm and into your wrist.  When you extend your wrist, it’s these muscles that are responsible for moving your hand away from your body.

So you may be thinking, what does this have to do with ?  Or how does this affect my elbow pain and swelling?  Here’s what happens…

When you perform repetitive activities that involve the flexor and extensor muscles, the attachment points at your elbow(medial epicondyle and lateral epicondyle) become inflamed, irritated and extremely painful.

When you suffer a muscle or tendon injury, your bodies natural defence mechanism is to lay down scar tissue.  As with an elbow injury, the scar tissue binds your injured tendons to the overlaying soft tissue layers and muscles.  As a result, the scar tissue shortens your forearm muscles which gives you that tight restrictive feeling in your upper arm and even elbow stiffness.  The scar tissue prevents the muscles, ligaments and tendons from your elbow down to your wrist from sliding properly.

Now that you know a little more about how exactly the elbow and it’s structures work, next let’s identify the location of your .

If your elbow is inflamed on the inside of your elbow, you maybe suffering from golfers elbow.  This common elbow injury is described as pain and inflammation on the inside of the elbow.  It occurs when the flexor tendon that attaches at the medial epicondyle becomes irritated and inflamed as a result of performing repetitive actions that involve excessive wrist flexion.  For example, playing too much golf, baseball or partaking in activities that require a tight grip on an object combined with wrist flexion and elbow/forearm rotation is primarily how this injury manifests.  It’s important to note that you don’t have to play golf to suffer from golfers elbow.

But if you are suffering from inflammation on the outside of your elbow, chances are you have tennis elbow.  This is the most commonly reported type of elbow condition every year.  You may be shocked to learn that you don’t have to play tennis to suffer from tennis elbow.  Although tennis and other racquet sport players are considered the high risk group for developing tennis elbow, they only account for a mere 5% of reported cases each year.

Besides swelling, inflammation and pain on the outside of your elbow, you may also have some of the following tennis elbow symptoms:  an increase in outside elbow pain when you grip objects or use tools, your injured arm is hard to straighten or extend fully, your elbow pain gets worse when you extend your wrist, the pain sometimes shoots from your elbow, down your forearm and into your wrist or you may feel burning sensation and/or tenderness on the outside of your elbow.

If it is tennis elbow that you are suffering from, you should know that inflammation will be present and recognizable within the first 2 weeks of suffering your injury.  As with any type of injury, the first course of action is to apply the R.I.C.E. principles.  R is for rest, I is for ice, C is for compression, E is for elevate.  These are basic steps that can help decrease and swelling, inflammation or trauma to soft tissues when an injury occurs.

The strange thing about tennis elbow is that the longer you’ve had it, the less the inflammation will be.  As you continue to suffer from tennis elbow and do nothing to treat it, the faster the extensor tendon degenerates.  The only way to strengthen a degenerating extensor tendon is through specifically, targeted exercises.

Tennis elbow is not an injury you should take lightly.  The longer you wait to treat it, the longer your recovery can take.  And I’m a perfect example.

I suffered from tennis elbow for over 7 years and spent a small fortune on trying to cure it.  Doctors, physical therapy, anti-inflammatory pills/creams, elbow braces, massage therapy and cortisone shots did nothing but make my wallet much lighter.

It wasn’t until I discovered 5 simple, easy-to-follow techniques that you can do at home while sitting in the chair you are in right now, watching your favourite TV show that I was able to completely eliminate my and cure my tennis elbow for good!

And you can too – simply click on the button below to see these 5 simple steps in action!

There are 360 joints in the human body.  Some endure more stress, wear and tear than others.  A joint that is constantly in use and taken for granted day after day is your elbow joint.  You bend your elbow hundreds if not thousands of times a day. It’s not until you suffer some degree of where it interferes with your daily tasks or prevents you from participating in your favorite hobby or sport, that you take the time to think what could be the cause of your elbow pain.

For many people who suffer from discomfort at the elbow, they make a critical mistake and simply choose to ignore their elbow inflammation and pain until their disability gets so bad that they can’t even hold a coffee mug, carry grocery bags, shake someone’s hand or turn a doorknob without experiencing severe elbow pain.  If this sounds like your current condition, then it’s time for you to take this discomfort a little more serious.  This is not something that will simply pass with time, you are suffering from an elbow injury that requires much more attention combined with a proven strategy to help you recover as quickly as possible.

First let me tell you that you are not alone.  Many individuals who experience from or a sore elbow are not even aware that they’ve injured their elbow.  As mentioned earlier, it’s not until you go to perform a basic everyday task which causes you to grimace with pain that you “sit up”  and take notice.  So why is it one day you have no pain or symptoms in your elbow and the next day you can’t even hold a grocery bag or grasp simple objects like a hammer, broom or shovel?

Something to keep in mind is that if you have pain where you’ve never had pain before, take notice as pain is your body’s natural signal that something is not right.  This no different when you suffer an elbow injury.  So what kind of elbow injury could be causing this uncomfortable feeling in your elbow?

There are basically 4 reasons why you have .

First you could have broken or fractured your arm at the elbow.  This is extremely painful.  You will have swelling and inflammation at the elbow plus your range of motion will be limited.  The only way to completely rule out an elbow fracture is with an x ray at your local hospital or doctors clinic.

Secondly, you could be suffering from a condition known as elbow bursitis.  Without boring you with medical jargon, the tell tale signs that you have this kind of elbow injury is that your elbow will be red in colour, feel hot, and be very tender to the touch.  It will also be swollen.  The quickest way to eliminate elbow bursitis is with antibiotics which you can get from your local pharmacist or perhaps prescribed from your medical doctor.

If your and pain is primarily located on the inside of your elbow, then you most likely are suffering from a condition known as golfers elbow.  This type of elbow injury occurs when the flexor tendon that attaches at the medial epicondyle of your elbow becomes torn or frayed from perform repetitive actions of the fingers and wrists.   Basically any sort of repetitive action or movement that requires tight gripping and grasping objects combined with wrist flexion.  For example, playing golf.  When you swing a golf club, just before you make contact with the ball, you grip down tight on the club with your fingers and also engage tendons and muscles all the way up your arm.

Overtime, performing this action puts heavy strain on the flexor tendon on the inside of your elbow where it eventually tears from all the strain.  As a result, you experience pain and discomfort on the inside of your elbow when you make any type of gripping or grasping action.  It should be noted that you don’t have to play golf to suffer from a golfers elbow injury.

Last but definitely not least, is an elbow injury called tennis elbow.  The tell tale signs of this injury is pain, tenderness, discomfort and inflammation on the outside of your elbow.  Tennis elbow is most commonly reported elbow injury year after year but not by tennis players.  Just like golfers elbow, tennis elbow sufferers rarely engage in a tennis match.

Of course racquet sport players frequently get tennis elbow but they account for just five percent of reported cases.  Tennis elbow occurs when the extensor tendon that attaches at the lateral epicondyle of your elbow develops a small, mini tear.  It is a repetitive strain injury, just like golfers elbow, in the sense that it develops over an extended period of time where you perform repetitive tasks that require gripping down tightly on an object combined with excessive wrist extension and forearm/elbow rotation.

Besides the discomfort on the outside of your elbow, you may also experience one or more of the following symptoms:  a burning sensation on the outside of your elbow, an increase in elbow pain when you grip or grasp objects, difficulty extending or straightening your arm fully, especially early in the morning when you wake, you notice that your grip has been getting weaker and that you drop or fumble with things more often than before, your elbow pain sometimes radiates from your elbow, down your forearm and into your wrist, your ability to extend your wrist has decreased or you have tenderness on the outside of your elbow.

The above are all signs that your is something more serious, a tennis elbow injury!

But don’t worry, you’re not alone!  Here’s why…

I know exactly where you are coming from.  I too suffered from tennis elbow, which I am embarrassed to say, for 7 long years.  Maybe like you, I went the traditional treatment route for tennis elbow – doctors, physical therapy, cortisone shots, elbow straps/bands/braces, massage therapy, anti-inflammatory creams and pills – you name it, I tried it.

But in the end, it all failed.  All these so called “treatment” methods did were take away my money and not my pain.  Why am I revealing my story to you?  Because I don’t want you to make the same mistakes I did.  I want you to recover from your and tennis elbow as quickly as possible.

It wasn’t until I accidentally stumbled upon 5 simple, step-by-step techniques that you can do at home, sitting in the chair you are in right now, watching your favourite television show -without any medical gimmicks or exercise equipment that I was able to completely cure my tennis elbow once and for all.

And today – it’s your turn.  Simply click on the button below to learn just how these 5 simple steps will help you too!

Before there was Serena Williams, we had another female tennis icon that seemed to have an endless amount of energy and an inability to say "no thank you" when an opportunity came along. I'm talking about Billie Jean King, of course. Her itinerary is always full of activities and appearances, however random some may be. On Monday, she was on hand at one of First Lady Michelle Obama's "Let's Move" PR events in Washington. This one was for an announcement that the International Health, Racquet and Sports Club Association was offering free membership to military families. OK, that wasn't so random because King's all into fitness and whatnot. But on Sunday, she appeared on NBC's Celebrity Apprentice. I tuned into the episode midway through its hour, and caught a glimpse of King in the audience at a comedy club. Why was she there? Well, according to New York magazine, Meat Loaf was the project manager who brought in Billie Jean. (The two celebrity teams were battling in a make-money-for-charity challenge that involved putting together a stand-up comic show.) I'll let New York magazine's show recapper, Tom Scharpling, explain the rest: "Meat Loaf was working the phones pretty hard for his charity and after a slow start the calls start coming in, with Billie Jean King and Herb Alpert checking in to donate. Billie Jean King and Herb Alpert? Where were they calling from, a pay phone on the set of The Merv Griffin Show in 1974?" Glad I wasn't the only one who thought it was pretty random.

Today Jamba Juice announced it had partnered with Venus Williams in a deal to develop stores in the Washington area. "I have been a long-time fan of Jamba Juice and its mission to help inspire and simplify healthy living," Williams says. "Regardless of the venue

It's not that unheard of for pro athletes to switch gears and try out other sports. Some are successful, like Bo Jackson. Others, not so much. (Hello, Michael Jordan?) Tennis has seen one of its own do fairly well in another sport: Former No. 42 Scott Draper switched to golf and won a tournament in his home country of Australia. (It is now believed he has put down his putter and taken up lawn bowling. No joke.) Now it's basketball's turn. Dirk Nowitzki of the Dallas Mavericks has signed up to play for the TG Wuerzburg tennis club in a local league near Frankfurt. The Mavs forward is a former junior champion in Germany, so its not like he's suddenly taking up the sport. Just imagine trying to pass the 7-foot-tall player at net.

2. Bethanie Mattek Sands finds hotels charge too much for their laundry service, and based on her tweet, we have to agree with her. In Rome, she says they wanted her to pay 558 euros, which is $788 in U.S. dollars. Instead, she dropped off her dirty clothes at a place down the street from where she was staying.

Novak Djokovic took some time off from playing this week and attended the Cannes Film Festival. With his girlfriend Jelena Ristic by his side, he walked the red carpet and went to see the Mel Gibson movie The Beaver. The Serbian player, who's on quite a hot streak, looked mighty hot in his tuxedo. But no doubt the paparazzi were more interested in Jelena, as she looked simply gorgeous. Hope all the stardom doesn't go to the Djoker's head.

What is it with Vogue and their habit of making Serbian tennis players pose in swimsuits? In the magazine's August 2009 issue, Ana Ivanovic was photographed by Norman Jean Roy. Caught with a glowering look on her face, it's not the most flattering portrait of Ivanovic. But I guess I'd be annoyed, too, if I had to pose in a one-piece that is about two sizes too small for me. This month, the magazine has Novak Djokovic in its pages. The photo of his turn in a swimsuit

Yesterday, Rafael Nadal had to endure five sets against American John Isner in his first-round match at the French Open. But that wasn't the biggest story of the day. No, it was Anna Kournikova joining the cast of the hit NBC extreme-weight-loss show The Biggest Loser. Kournikova will be replacing trainer Jillian Michaels, who is leaving the series to pursue whatever celebrity trainers end up pursuing after a successful run on a reality series. Executive Producer Todd Lubin told New York magazine's Vulture that the show is "getting slightly away from just the tape measure, and getting into overall well being and health. That's where Loser needs to go." Kournikova has appeared on the show before, taking the contestants through a tough cardio tennis workout. So, it's not like she doesn't have the experience. Still, she hasn't always been the perfect image of health. Her slim figure has often been scrutinized in the press for being too slim. But she does seem to enjoy motivating people to get in shape. I mean, seriously, if this perennial "hottest woman" can't get a guy to run, who can?

Slovak-turned-Aussie Jarmila "Jarka" Gajdosova (formerly surnamed Groth) has been blowing up Twitter during her French Open stay. It doesn't have to do with her separated husband, Samuel Groth, and the messy, one-sided account that she doled out tweet by tweet. No, Groth is typing about her mixed doubles partner, Brazilian lefty Thomaz Bellucci.

Yes, one feisty Federer fan quite literally fell for him when trying to insert herself in a group photo with the world No. 3 after his quarterfinal victory over Gael Monfils on Wednesday:

It was Novak Djokovic's party, but Roger Federer controlled the itinerary. On the heels of snapping the Djoker's 41-match winning streak in 2011, this:

The red dirt has settled in Paris, where it proved to be the "Na-dal" show. Now it's on to the grass, with Wimbledon looming but a fortnight from now. So who better to highlight than the Brits' favorite fatalist, Andy Murray? The Scot appears in a new ad for his racquet maker, HEAD, that ramps up to a shower scene with a (fully clothed) lass holding a strategically (mercificully?) placed foam hand resembling the Facebook "Like" logo. Apparently just this part took an hour to shoot:

The Artist Formerly Known as A-Rod returned to the court today at Queen's Club. Four-time Queen's champ Andy Roddick faced Feliciano Lopez in a fine first-round pairing, with the American taking it in three sets, even as "Delicioso" (Judy Murray's moniker for the Spaniard) rained down 35 aces. Indeed, welcome to grass season, tennis fans. Roddick improved to 7-0 against the loping Lopez, notching his first match win since Indian Wells in early March.

is proving another scandalous morsel. Read all about it: Her send-up of Rafael Nadal for The Times has caused a tizzy in the tennis establishment and among fans. (For those who wish to read the piece as it originally appeared, a Times subscription will cost you.

A woman named Serena Williams posted a photo a few days ago that incited a riot on Twitter. It likely caused a commotion among all the fellow WTA players following her on that medium, too. With all due respect to them, yes, cue the chorus of groans from Serena’s soon-to-be foes. Simply put, the woman looks positively fit. And, as if we needed further assurance that she’s back on track (or getting there), she’s prominently placing Gatorade bottles in her life again, too.

No less than Rafael Nadal learned that today. The world No. 1 was dispatched by Jo-Wilfred Tsonga at Queen's Club by a count of 6-7 (3), 6-4, 6-1. Frankly, Nadal was put out of his misery; Tsonga did him a solid favor there. The French Open champ has looked fatigued and cranky all week, even punching his racquet mid-match yesterday against Radek Stepanek, which he never does. (Methinks we'll never see the day when Nadal actually abuses his axe. Nay, Uncle Toni won't have that.)

At the Australian Open in January, Venus Williams managed to play all of seven points against Andrea Petkovic before surrendering in their third-round clash with a hip injury. It was the American's first retirement in a Grand Slam match after playing 258 of them. Petkovic would go on to topple Maria Sharapova in the next round, that before the the Russian got her back at both Miami and then the French Open quarterfinals, the latter an 0-and-3 drubbing.

The WTA Pre-Wimbledon Party was held at Virgin honcho Richard Branson’s mansion Thursday night in London. The paparazzi, or at least the photogs, were out in force. Suffice it to say, the ladies had a ball

After sporting a simpler frock last week in Eastbourne, the white equivalent of her black and teal dresses at the last U.S. and Aussie Opens, Venus unveiled an immaculate, flowing one-piece

Never count Serena out.

It seemed that ESPN2 broadcasters Chris Evert and Dick Enberg, veterans of the sport and calling it, nearly did that after she lost the second set today to Aravane Rezai. True, she was huffing and, smartly, taking a lot of time between points. Williams the Younger delivered a Fazoli's breadstick to Rezai in the third, though

Sabine Lisicki, the tall, sturdy 21-year-old, packs a punch on serve, as French Open champ Li Na found out today. Lisicki powered up her arm for a 124-mph ace at one point, besting Venus Williams' previous 2011 tournament mark of 120. Then Lisicki pounded two more brutal serves on each of Li's match points deep in the third set. "Sa Li," as Jon Wertheim winkingly called her, would ultimately prevail, 8-6. (Li had been vying to pull off the tricky French-Wimbledon Tandem Slam, and, per ESPN's Chris McEndry, to become the first WTA player since Serena Williams in 2008-09 to reach three straight Slam finals.)

The intersection of tennis and music is well-traveled. Perhaps no one knows this better than Serena Williams, who first appeared in a rap video in 2005 (for Memphis Bleek and Jay-Z's "Do My") and just this May serenaded a Miami nightclub crowd with Destiny's Child's "Survivor":

A mere glance at the pro game will tell you that there's more than one way to crush a forehand. Roger Federer's approach is almost classical, with its smooth swing and old-school grip. Rafael Nadal’s forehand won’t be found in a textbook, but it hardly ever misses. Whether you hit your forehand from an open or closed stance, or use an Eastern or full Western grip, like the one shown here, you must be one thing when you swing: very, very loose. Jimmy Arias, whose forehand brought him to No. 5 in the world rankings, says this is something his father stressed from the time Arias was a child.

Macci, who has coached Andy Roddick and the Williams sisters, asks his students to turn until the lead shoulder rests under the chin, as shown here. A proper shoulder turn allows you to uncoil into the shot and execute a rhythmic swing. The off hand should push through contact, instead of slapping at the ball. Macci compares it to a hand moving through water in a bathtub.

The one-handed slice backhand is an essential part of a good player’s arsenal. The slice will help you change the pace of rallies, approach the net and disrupt the rhythm of opponents who are used to reacting to topspin. Katrina Adams, a former WTA pro and a commentator for Tennis Channel, stresses two key elements of the stroke: The racquet head must start out higher than the incoming ball, and the grip must be Continental with a firm wrist.

Club players give the return of serve too little attention. Mark Bey, the director of Care Academy in Libertyville, IL, and assistant coach for doubles stars Bob and Mike Bryan, would like to change this. Bey tells his students that the return is a weapon, rather than a rally starter. Bey says you should return with a shortened backswing, about 2/3 of your normal swing, as shown above.

There's no better weapon in tennis than a big first serve. You know the basic elements: a Continental grip, full extension and pronation. Pat Dougherty, the serve doctor at Nick Bollettieri’s academy, stresses something else: chest angle. Dougherty uses a pole vaulter’s pole as an example. Before upward acceleration begins, the pole bends and the center of the pole, or its chest, points skyward. Your chest should do the same on the serve.

Rolley says. Too often, people panic when a lob goes up, or they don’t react until the ball is past them. Rolley tells her students to mimic a quarterback going back for a pass.

The kick serve separates decent players from very good players. It’s not hard to understand how to hit it, but it’s difficult to do it well and consistently. A great kick jumps up at the returner. A bad one sits there and then gets pummeled. The key to a great kicker is learning how to hit up on the ball from 7 o’clock to 1 o’clock. Pat Dougherty of Nick Bollettieri’s academy says:

It’s one thing to practice your lob, and another to practice it under the right circumstances. Katrina Adams tells her students to practice defensive lobs, like the one pictured above, on the run. This lob requires a neutral grip, preferably the Continental grip. It lets you lift the ball over your opponent, or simply buy some time when your opponent puts you in a bad position.

All volleys are not equal. Mark Bey, of Care Academy, tells students this when he talks about contact point. The traditional advice is to hit volleys out in front. That’s good for a higher volley, especially for a putaway, Bey says. But for first volleys (if you’re a serve-and-volleyer) and lower volleys, a later contact point is required.