Tennis Elbow Queen's Healing Team Podcast

Welcome back to Your Healing Team Podcast - Season Two! In this episode, your host, Emma Green, is joined by Dr. Dave Candy — a physical therapist based in St. Louis, Missouri, who specializes in helping people aged 50 and older overcome chronic pain.  Dr. Candy shares his journey into physical therapy, how he found his passion for helping everyday people regain independence, and why he's dedicated to understanding and treating chronic pain differently than traditional approaches. In this episode, we dive deep into: What chronic pain really is — and how it's different from acute pain. Why chronic pain isn't just about "where it hurts" but involves the entire nervous system. The most common mistakes people make when dealing with chronic pain. How a holistic approach addresses the root cause instead of just the symptoms. Practical advice for anyone struggling with long-term pain. Why small, consistent changes can make a huge impact on healing. Dr. Candy also shares how he helps people locally and globally through his YouTube channel and virtual consultations. If you've been feeling stuck, overwhelmed, or hopeless about persistent pain, this episode will show you there is a path forward. ✨ Connect with Dr. Dave Candy: Website: m4lpt.com YouTube Channel: More 4 Life YouTube Location: Manchester, Missouri (offering in-person and virtual consultations) 🔎 Browse Dr. Candy's YouTube playlists categorized by condition (back pain, knee pain, elbow pain, and more) for practical, easy-to-follow advice. Key Takeaways: Chronic pain is pain that lasts beyond normal tissue healing (typically 3–6 months). Chronic pain needs to be approached differently than acute injuries — often requiring calming the nervous system and adjusting movement patterns. Finding small, manageable habits to implement daily can lead to big transformations over time. Hope is critical — and the right expert can make all the difference in your healing journey. 💬 Loved this episode? Please subscribe, leave a review, and share this podcast with someone who needs hope and healing!

🎉 Happy New Year! Welcome to the final episode of Season 1 of Your Healing Team Podcast! I'm Emma Green, the Tennis Elbow Queen, and I'm here to help you start 2025 on the right track with your health goals. In this episode, we'll discuss: ✅ Reflecting on 2024 and setting realistic goals for 2025. ✅ A simple and effective framework to focus on one key health goal for the year. ✅ The overlap between goals like running a 5K, improving blood sugar levels, or healing tennis elbow—and how similar strategies can help achieve them. You'll also hear about: 📖 How the Optimize Wellbeing Membership can help you succeed with tools like goal-setting workbooks, trackers, and accountability. 🏃‍♀️ January's challenges: Dry January (nutrition) and 29-minute fitness classes (exercise). 📊 Tracking progress with tools like checklists, wearable devices, and personalized strategies. Resources Mentioned: Tennis Elbow Relief 2.0 – Your guide to healing tennis elbow effectively. Optimize Wellbeing Membership – A year-long journey to better health with expert guidance and community support. ✨ Whether your goal is to normalize your blood sugar, build bone density, or heal your tennis elbow, know it's absolutely possible! Focus, track your progress, and celebrate small wins along the way. Thank you for an amazing Season 1! Season 2 will be coming soon, packed with deep dives into healing strategies and expert interviews. 🎙️ Questions or want to connect? Reach out to me anytime, and don't forget to check out the membership starting in January. 🌟 Wishing you and your loved ones a healthy and happy New Year! Let's make 2025 your best year yet. Subscribe & Follow: Stay tuned for Season 2 and new ways to optimize your health and healing! 💪

Welcome to Your Healing Team Podcast! In this episode, Emma Green, the Tennis Elbow Queen, dives deep into the critical role of nutrition in healing injuries like tennis elbow and other musculoskeletal conditions. If you're looking to optimize your recovery, this episode is packed with actionable tips and insights to help your body heal effectively and regain strength. Key Topics Discussed: The Building Blocks of Healing: The essential role of protein in repairing soft tissues like muscles, ligaments, and tendons. Why your body needs adequate protein intake to avoid breaking down muscle for healing. Protein Sources and Recommendations: High-protein foods from both plant-based and animal-based sources. The benefits of a predominantly plant-based diet for overall health and healing. Protein guidelines: 1 gram of protein per pound of ideal body weight and 20-25 grams per meal. The Power of Collagen: How hydrolyzed collagen supports tendon repair. Timing matters: 10-15 grams of collagen 30-60 minutes before exercise for maximum benefit. Supplemental Support: The importance of a multivitamin with vitamins B, C, and D for tendon health. Staying hydrated and minimizing alcohol for better recovery outcomes. Timing Nutrition with Exercise: The science behind consuming protein 30-45 minutes after exercise to rebuild muscles. How pairing collagen with the right exercises enhances its effectiveness. Resources Mentioned: Documentary Recommendation: Game Changers – A must-watch for those curious about the science and benefits of plant-based diets for athletes. Emma's Book: Tennis Elbow Relief 2.0 – Dive deeper into nutrition, exercise, and recovery strategies. Find the vegan protein powder, hydrolyzed collagen peptides, and my book, all on this page. Takeaways for Optimal Healing: Include protein at every meal and snack throughout the day. Prioritize a plant-based diet while ensuring adequate protein intake. Add hydrolyzed collagen to your routine before exercise and protein after exercise. Supplement with vitamins B, C, and D, stay hydrated, and minimize alcohol. Stay Connected: If you enjoyed this episode, subscribe to Your Healing Team Podcast for more expert advice on recovery and wellness. Visit [Your Website/Platform Link] for additional resources and updates. Let's fuel your healing journey together!

In this episode of Your Healing Team Podcast, host Emma Green, the Tennis Elbow Queen, dives into the powerful connection between relaxation, stress relief, and pain management. Relaxation might not be the first thing that comes to mind when dealing with musculoskeletal injuries like tennis elbow, back pain, or shoulder pain, but it can be a critical part of the healing process. Emma explains the science behind stress, muscle tension, and pain, emphasizing how chronic stress can perpetuate tight muscles and exacerbate injuries. She introduces the technique of progressive relaxation, a simple yet effective mind-body practice designed to decrease muscle tension, relieve stress, and ultimately reduce pain. In this episode, you'll learn: How stress impacts muscle tension and pain. Why relaxation is essential for healing musculoskeletal injuries. A step-by-step guide to progressive relaxation, utilizing movements from your toes to your face. How to incorporate this technique into your daily routine for maximum benefit. Tips for customizing the practice to fit your needs, whether it's before bed, in the morning, or after work. Emma guides listeners through a progressive relaxation session, making it easy to follow along and experience the benefits firsthand. Whether you're dealing with tennis elbow or simply looking for a way to unwind, this episode offers practical tools to support your healing journey. Bookmark this episode or save it to your playlist for whenever you need a guided relaxation session. Remember, consistency is key—making this practice a nightly habit can make a big difference in your pain levels and overall well-being. If you have questions or feedback, don't hesitate to reach out to Emma. She's here to support you on your path to healing. Resources Mentioned: Emma's comprehensive elbow pain relief program. Season 1 podcast episodes on complementary healing strategies. Guided relaxation videos with music or natural sounds (search for one that resonates with you!). Tune in, relax, and join Emma for the next episode of Your Healing Team Podcast!

Welcome to Your Healing Team Podcast! I'm Emma Green, the Tennis Elbow Queen, and your host. In this episode, we explore one of my favorite topics: cardio exercise. At first glance, you might wonder—what does cardio have to do with healing? As it turns out, a lot! Here's what you'll learn in today's episode: Why cardio is a cornerstone for overall health and healing. The science of blood flow, oxygenation, and how these support tissue repair. How poor blood supply impacts tendon recovery (like tennis elbow) and how to address it. The role of endorphins and other "happy hormones" in managing pain and boosting mood. Practical advice for incorporating 30 minutes of cardio into your daily routine—even if you're starting from zero. Plus, I'll introduce you to my Cardio Calendar, a step-by-step guide to building your endurance, starting with just one minute a day. Whether you're walking, cycling, or chasing a fitness goal, this tool will help you stay consistent and on track. Key Takeaways: Cardio exercise isn't just about fitness—it can also kickstart healing. Boosting circulation helps deliver essential nutrients like protein to injured areas, speeding up recovery. Daily movement can reduce pain, improve your mood, and even help with anxiety and depression caused by chronic pain. Resources Mentioned in This Episode: Cardio Calendar Download (Build your way to 30 minutes/day) Previous Episode: The Power of Heat for Healing Let's Connect: What kind of cardio exercise works best for you? Share your experience with me—I'd love to hear about it! Reach out or connect via social media to let me know how you're incorporating movement into your healing journey. Start today, build your routine, and watch as your body heals and thrives. Thanks for tuning in, and I'll see you in the next episode! 🎧 Subscribe to Your Healing Team Podcast so you never miss an episode!

In this episode of Your Healing Team Podcast, host Emma Green dives into the critical role of sleep in promoting effective healing and overall wellness. Drawing on her extensive experience in health coaching and rehabilitation, Emma explains why optimizing your sleep environment and habits is essential for the body to recover and thrive. Key Discussion Points: Sleep's Role in Healing: Emma explores how sleep supports the body's natural healing processes and why a lack of quality sleep can hinder recovery. Practical Tips for Better Sleep: Learn how to optimize your sleep environment with actionable tips, such as maintaining a cool room temperature (66–68°F) and creating a consistent bedtime routine. Managing External Disruptions: Emma discusses how external factors like children, pets, and lifestyle habits can impact sleep and offers strategies to mitigate these challenges. Screen Time and Blue Light: Discover the effects of blue light on sleep quality and how to reduce its impact with tools like blue light-blocking glasses and screen time limits before bed. Choosing the Right Mattress and Pillow: Emma emphasizes the importance of comfort when selecting a mattress and pillow and shares tips for finding what works best for your body. Special Considerations for Pain Management: For listeners with conditions like tennis elbow, Emma shares the benefits of using extension splints or carpal tunnel night splints to minimize discomfort during sleep. Next Steps for Listeners: Optimize your sleep environment by maintaining a cool room temperature and establishing a consistent bedtime routine. Limit screen time and blue light exposure in the evening to improve sleep quality. Consider pain management strategies, like splints, to enhance sleep comfort and recovery. Additional Insights: Emma underscores the connection between sleep optimization and exercise effectiveness, explaining why many people don't see results from exercises they've found online. She highlights the need to prepare the body for physical activity by prioritizing rest and recovery. This episode is packed with practical advice to help you achieve better sleep and, in turn, optimize your health and wellness journey. Don't miss out on these valuable tips for taking your healing and well-being to the next level! Subscribe & Stay Connected: Love what you're hearing? Subscribe to the Your Healing Team Podcast for more expert advice, inspiring stories, and actionable strategies to enhance your health and wellness.

Welcome to Your Healing Team Podcast! I'm Emma Green, the Tennis Elbow Queen, and I'm thrilled to dive into today's episode all about biohacking. Whether you're new to the concept or a seasoned wellness enthusiast, we're breaking down what biohacking is, how it works, and—most importantly—how it can help you heal faster and live better. In This Episode, We'll Explore: What is Biohacking? Understanding how to use medical science and research to optimize your body and it's natural ability to heal. Why Optimization Matters: Discover how poor sleep, diet, and stress can delay recovery from injuries like tennis elbow and more. Biohacking for Healing: Learn how targeted changes in lifestyle, nutrition, and sleep can speed up healing from injuries like tennis elbow, back pain, and knee pain. Longevity and Wellness: How principles from the Blue Zones and longevity research intersect with biohacking to help you live a longer, healthier life. Brain Health Matters: A deep dive into nutrients like B vitamins and omega-3s and their role in preventing dementia and supporting overall healing. Actionable Tips: Easy-to-implement strategies to start optimizing your health today. Exclusive Opportunity: I'm launching a membership program in January 2025 that will take you on a journey to naturally optimize your wellness using biohacks. Each month, we'll focus on a new topic, diving deeply into strategies to improve your health and wellbeing. Learn more and sign up at www.tenniselbowqueen.com/optimize. Resources Mentioned: Netflix Docu-series: The Blue Zones Brain Health Recommendations: Vitamin B6: 20 mg/day Vitamin B12: 500 mcg/day Folic Acid: 800 mcg/day Omega-3s: 1,100 mg/day (females), 1,600 mg/day (males) Disclaimer: The brain health recommendations provided in this podcast are for informational purposes only and are not intended as medical advice. Always consult with a qualified healthcare provider, such as a physician or registered dietitian, before starting any new supplements or making changes to your diet, especially if you have existing health conditions, are pregnant or breastfeeding, or are taking medication. Dosages and supplement needs can vary based on individual circumstances, and professional guidance is essential to ensure safety and effectiveness. Connect With Me: Have questions or want to learn more about biohacking for healing? Visit my website or reach out directly—I'd love to hear from you! Don't forget to subscribe to the podcast and join me next time as we continue exploring ways to optimize your healing and wellness journey. See you then!

In this episode of Your Healing Team Podcast, Emma Green, the Tennis Elbow Queen, dives into the world of taping and how it can provide much-needed relief for tennis elbow sufferers. Whether you're new to taping or looking to optimize your current methods, this episode is packed with practical insights and expert tips. What You'll Learn in This Episode: 🎾 The different types of tape—athletic, elastic, and Kinesio—and how they work. 🎾 Why Kinesio tape's unique design can help reduce pain and improve circulation. 🎾 How taping can quiet overactive muscles and provide temporary relief for tennis elbow. 🎾 Tips for applying tape safely to avoid skin irritation or damage. 🎾 Why taping is a tool—not a cure—and how to incorporate it into your overall healing strategy. Emma also shares her personal experiences with taping, including a pro tip from a certified hand therapist to protect your skin after tape removal. If you have questions or need recommendations, feel free to reach out! I've also included links to some of the tapes I've used and recommend for different skin types. Some of the links are affiliate links, which means I may earn a small commission at no additional cost to you if you make a purchase. I only recommend products I personally use and trust to support your healing journey.   This kinesiology tape is for sensitive skin.    This Rock Tape is for aquatic athletes and is extra sticky. Resources Mentioned in This Episode: Links to Emma's recommended tapes for sensitive skin and athletes. Research insights on the effectiveness of taping for tennis elbow. Tune In If You: ✅ Want to learn about taping as a pain management tool. ✅ Are curious about how taping fits into your recovery plan. ✅ Need actionable advice for reducing muscle tension and protecting your skin. 👉 Don't miss this episode—taping could be the relief you've been looking for! Connect with Emma: Website: TennisElbowQueen.com Have questions? Reach out to Emma directly via email, through her website, or social media @tenniselbowqueen

In this episode of Your Healing Team Podcast, host Emma Green, aka the Tennis Elbow Queen, dives into the world of bracing for tennis elbow. If you've ever wondered whether a brace could be the answer to your elbow pain, Emma breaks down everything you need to know to use bracing effectively and safely. Key Points: Types of Braces: Learn about the forearm strap and wrist extension splint, two popular braces for tennis elbow, and discover when each is appropriate to use. How Braces Work: Find out why a forearm strap can provide temporary pain relief by supporting the muscles and reducing tendon tension, and why it's crucial to avoid wearing it too often. Caution with Bracing: Explore the pros and cons of bracing, the risks of muscle weakening, and why braces should never be worn too tight or overnight. Personalizing Bracing: Discover how to test and adjust braces to meet your specific needs, whether you're at work, playing sports, or dealing with daily tasks. Alternatives to Traditional Bracing: Emma shares an easy DIY trick using a rolled towel to provide gentle support, as well as alternative strategies to promote healing without becoming reliant on braces. Join Emma for this practical guide to bracing, and learn how to make informed choices that will support your journey to recovery. If you have any questions, don't hesitate to reach out!

In this episode of Your Healing Team Podcast, Emma Green, the Tennis Elbow Queen, dives deep into the world of biomechanics, focusing on how movement patterns influence not just tennis elbow but a wide range of physical issues. What You'll Learn: What is Biomechanics? – Discover the role biomechanics plays in how we move and why it's crucial for injury prevention and healing. Good vs. Bad Biomechanics – Learn why there's no "one-size-fits-all" approach, using examples from legendary athletes like Paula Radcliffe and Michael Jordan, who each have unique movement patterns. Beyond the Elbow – Understand why resolving tennis elbow (and other overuse injuries) isn't just about treating the site of pain. Emma explains the importance of assessing the entire kinetic chain, from core strength to shoulder blade movement, to uncover the root cause. The "Bad Stroke-itis" Myth – Emma addresses the misconception that tennis elbow always results from poor technique. Learn why an experienced coach or therapist can spot subtle biomechanical issues before they cause problems. The Core Connection – Weakness in core muscles can lead to compensations in the arms and shoulders, contributing to overuse injuries like tennis elbow. Emma explains why core stability is essential and how factors like surgery, back pain, or childbirth can impact it. The Knock-On Effect – Discover how imbalances at any point in the body can affect the entire movement chain, increasing the risk of injuries like tennis elbow. Emma wraps up by emphasizing the value of working with experienced healthcare professionals or coaches who can analyze biomechanics holistically. Whether you're an athlete, musician, or just trying to stay active, this episode offers valuable insights for everyone looking to move better and avoid pain. Tune in to learn how to address underlying biomechanical issues to prevent injuries and keep your body in top shape.

In this episode of Your Healing Team Podcast, Emma Green, your host and virtual physical therapist, dives deep into the world of ergonomics. Following the previous episode on posture, this conversation is the perfect next step for anyone spending long hours at a desk. Emma shares practical tips and tools for setting up your workspace to minimize pain and discomfort, especially for those dealing with back pain, tennis elbow, neck issues, and more. From adjusting your laptop and choosing the right chair to using essential accessories like wrist rests, Emma covers it all. Plus, learn about the science-backed benefits of simple movement breaks to reduce inflammation and stay comfortable throughout your workday. Whether you're working from home, in the office, or a busy professional glued to your desk, these ergonomic hacks can make a world of difference. You can find the wrist rests and other ergonomic essentials that I use here. Key Takeaways: Adjusting your laptop to eye level for optimal posture How wrist rests can relieve tension in your shoulders and neck The surprising benefits of using gaming chairs as office chairs Why regular movement breaks are essential to reducing chronic inflammation Pro tips for choosing the right ergonomic accessories for your needs Tune in to gain actionable insights for a pain-free and productive workspace!

In this episode of the "Your Healing Team Podcast," we dive deep into Thoracic Outlet Syndrome (TOS) with physical therapist Steve Talajkowski. Steve, who has been practicing for over 30 years in the Bay Area, specializes in treating TOS following the Edgelow method. He shares his journey, insights, and effective strategies for managing this often misunderstood condition. Key Points Discussed: Introduction to Steve Talajkowski: How Steve and Emma met at a continuing education course. Steve's background and his work with the late Peter Edgelow in treating TOS. Understanding Thoracic Outlet Syndrome: Explanation of TOS: anatomical space involving the scalene muscles, first rib, and pec minor. Symptoms: nerve compression leading to pain in the shoulder, arm, and face. Comparison with other nerve compression issues like carpal tunnel and sciatica. The Edgelow Method: Patient education and setting realistic expectations. Non-aggravating treatment approaches focused on self-assessment and gradual progress. Importance of not pushing through pain and recognizing the role of nerve compression over weakness and tightness. Common Mistakes in Managing TOS: Being too aggressive in early treatment stages. Misidentifying the root cause of symptoms and over-focusing on treating weakness and tightness first. Importance of relaxation and avoiding overexertion. Effective Self-Help Strategies: The significance of diaphragmatic breathing and its role in posture and muscle control. Techniques to integrate breathing exercises into daily routines. Emphasis on gradual improvement and patient persistence. Importance of Finding the Right Specialist: Encouragement to seek professionals who understand TOS. Potential necessity of surgical intervention in severe cases. Resources for finding specialists across the country. Practical Takeaways: Breathing exercises and posture adjustments are fundamental initial steps in managing TOS. Patience and a long-term approach are crucial for effective treatment. Recognizing the importance of professional guidance and being informed about potential surgical options if conservative treatments fail. Resources and Contact Information: Steve Talajkowski's Group: TOSMRI.com – A resource for finding TOS specialists and educational materials. YouTube Videos: Educational content on TOS, featuring Steve and other professionals. Connect with Steve Talajkowski: Website: www.TOSMRI.com

In this episode of Your Healing Team Podcast, host Emma Green, physical therapist and Tennis Elbow Queen, dives into one of her favorite topics: posture! We all know posture is important, but many avoid improving it because it seems like hard work. Emma breaks down why maintaining good posture doesn't have to be complicated, and how small tweaks can make a huge difference. From eliminating a decade of back pain with a single adjustment to the benefits of gaming chairs, Emma shares real-life stories and practical tips for staying pain-free in any position. Whether you sit at a desk all day, are stuck in traffic, or binge-watch shows from your bed, this episode offers easy solutions to improve your posture and prevent pain. Learn how to avoid common pitfalls, optimize your body's alignment, and set up your environment for success. Plus, hear about Emma's foolproof posture hack that transformed her clients' lives. Key Takeaways: Why everyone needs good posture, but no one wants to work on it. Simple tweaks that can eliminate years of pain. The role of posture in preventing pain from everyday activities. How to improve your posture while sitting, lying down, and standing. The importance of pattern interrupters and using a timer to reset your posture. Tune in and discover how great posture can change your life! Have questions? Reach out to Emma at https://www.tenniselbowqueen.com/contact and stay tuned for more expert recovery tips in the next episode of Your Healing Team Podcast.

In this episode of Your Healing Team Podcast, host Emma Green, physical therapist and Tennis Elbow Queen, delves deep into the world of ice therapy. Discover why ice is the go-to remedy for recent injuries, how it works to reduce swelling and pain, and when it's the most effective treatment. Emma provides expert tips on how to safely apply ice, prevent frostbite, and maximize its healing effects, while also sharing her personal experiences from her years as a professional sports physical therapist. Whether you're dealing with a new injury or just curious about recovery strategies, this episode will help you cool down and heal smartly! Show Notes: Main Topic: The role of ice in injury management, especially for fresh injuries (less than three days old). Key Points: Why Use Ice?: Ice reduces swelling, bleeding, and pain in acute injuries by numbing the area and controlling inflammation.  Ice Safety Tips: Use a protective barrier (like a damp towel) between the skin and ice to prevent frostbite or ice burns. Always apply ice for no more than 10 minutes. When to Avoid Heat: If a body part is warm to the touch, it may indicate ongoing inflammation or infection. Ice is more appropriate in such cases. Alternatives to Ice Packs: Frozen peas can work just as well as store-bought ice packs – just don't eat them afterward! Sensitive to Cold?: If ice feels too intense, modify the setup with additional layers to make the process more comfortable. Pro Tips: Set a timer to avoid accidental over-icing, which can lead to skin damage. If in doubt, always consult with a healthcare provider to ensure that ice is the right treatment for your injury. Related Episode: For more on when to switch from ice to heat, check out our previous episode https://youtu.be/iUnHoOfFavU Resources Mentioned: Recommended ice packs for effective therapy https://www.tenniselbowqueen.com/products Have questions? Reach out to Emma at https://www.tenniselbowqueen.com/contact and stay tuned for more expert recovery tips in the next episode of Your Healing Team Podcast.

In this episode of Your Healing Team Podcast, host Emma Green dives deep into the benefits of heat therapy for injuries that linger beyond three days. Emma, known as the Tennis Elbow Queen on social media, shares her expertise on how heat can accelerate the healing process by boosting circulation and relaxing tight, painful muscles. She discusses when to use heat, how to avoid overheating, and the importance of tuning into your body's signals. Emma also addresses situations where heat isn't the best option—like with new injuries, infections, or swollen areas. Tune in for practical, actionable advice on using heat therapy to ease discomfort and get back to feeling your best. Whether you're managing long-term pain or a niggling injury, this episode is packed with insights you can start using today! Plus, hear Emma's personal recommendations for heat pads and other heat therapy tools. Don't miss the chance to learn how to heat the heck out of your pain in a safe and effective way!