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:

1. Include protein at every meal and snack throughout the day.
2. Prioritize a plant-based diet while ensuring adequate protein intake.
3. Add hydrolyzed collagen to your routine before exercise and protein after exercise.
4. 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:

1. Cardio exercise isn’t just about fitness—it can also kickstart healing.
2. Boosting circulation helps deliver essential nutrients like protein to injured areas, speeding up recovery.
3. 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:

1. Optimize your sleep environment by maintaining a cool room temperature and establishing a consistent bedtime routine.
2. Limit screen time and blue light exposure in the evening to improve sleep quality.
3. 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.

• 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.

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.

• 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.

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.