🚨 Think total rest is the best way to heal an injury? Think again.

In this episode of Your Healing Team, I’m breaking down one of the biggest myths about recovery: that more rest = faster healing. Spoiler alert: it doesn’t. In fact, too much rest can actually slow your recovery and make it harder for your body to heal properly.

Here’s what we’re covering:
✅ The difference between total rest and relative rest—and why one is better for healing.
✅ Why ignoring your body’s signals can delay recovery (and how to listen to them instead).
✅ The shocking truth about muscle wasting—how it starts in just 9 hours of inactivity.
✅ How to stay active and avoid irritating your injury, so you can heal faster and stronger.

🎾 Whether you’re dealing with tennis elbow, back pain, or a rolled ankle, this episode is packed with actionable tips to help you recover smarter—not harder.

00:00 Introduction to the Episode

00:13 The Concept of Rest and Relative Rest

01:05 The Pitfalls of Total Rest

01:47 The Importance of Relative Rest

04:03 The Consequences of Prolonged Rest

05:58 Balancing Activity and Rest

07:51 Conclusion and Final Thoughts

👉 Hit play now to learn how to optimize your recovery and get back to doing what you love!

Don’t forget to subscribe, leave a review, and share this episode with someone who needs it.

#InjuryRecovery #HealingTips #TennisElbowQueen #RestVsRecovery #WellnessPodcast

📍 Welcome to Your Healing Team with Emma Green, the Tennis Elbow Queen!

In this episode, we’re diving into one of the most misunderstood health topics: chronic inflammation. You’ve heard the words, but do you really know what it means—or how it’s impacting your body?

Here’s what you’ll learn:
✅ The difference between acute inflammation (good!) and chronic inflammation (not so good).
✅ Why sitting for just 4 hours can spike your inflammation levels (and how to fix it in 3 minutes).
✅ The surprising role stress, diet, and sleep play in keeping your body inflamed.
✅ Simple, science-backed strategies to lower inflammation naturally—without overhauling your life.

Emma also shares actionable tips like:
✨ How to use movement breaks to combat inflammation (even during your busiest days).
✨ Why eliminating certain foods (like dairy) could be a game-changer for your symptoms.
✨ The power of meditation, yoga, and forest bathing to reduce stress and inflammation.

If you’ve been feeling off, stuck, or just not your best, this episode is packed with practical advice to help you take back control of your health.

🎧 Hit play now and start your healing journey!

👉 Don’t forget to subscribe, leave a review, and share this episode with someone who needs it!

#ChronicInflammation #HealthTips #HealingJourney #TennisElbowQueen #WellnessPodcast

In this powerful episode of Your Healing Team, host Emma Green—licensed physical therapist and Tennis Elbow Queen—dives deep into the nervous system’s role in chronic pain, injury, and recovery.

If you’ve been stuck in a cycle of stubborn symptoms despite doing “everything right,” this might be the breakthrough you need.

You’ll learn:

• What the nervous system actually is—and how it works

• Why tingling, numbness, and nerve pain are messages (not malfunctions)

• How pain gets “memorized” by your brain

• What central sensitization is—and why it matters in long-term healing

• How a chronically stressed nervous system blocks tissue repair

• Science-backed ways to calm the nervous system and switch from “fight or flight” to “rest and heal”

This episode highlights the cutting-edge neuroscience behind healing and introduces you to Empowered Relief®, a mind-body pain relief class developed by Stanford University pain psychologists—now available online with Emma.

If you’ve been battling pain for 3+ months, struggling to get lasting relief, or just curious about the brain-body connection, this episode is a must-listen.

✔️ Peripheral nerve symptoms (tingling, numbness, pain) signal deeper nervous system issues
✔️ Chronic pain can “rewire” the brain and create a hypersensitive pain response
✔️ Healing requires more than physical treatment—it needs nervous system regulation
✔️ Parasympathetic activation (rest/digest mode) is essential for tendon, muscle & joint recovery
✔️ Simple, proven strategies—like breathwork, forest bathing, yoga, and Empowered Relief—can retrain the brain for healing

👉 Learn about the Empowered Relief® class Emma teaches online
👉 Book a virtual consultation with Emma Green
👉 Explore more healing tools at TennisElbowQueen.com

📸 Instagram: @tenniselbowqueen
📘 Facebook: Tennis Elbow Queen PT
🎥 YouTube: Emma Green – Tennis Elbow Queen
🌐 Website: TennisElbowQueen.com

If this episode helped you better understand your pain—or gave you new hope—please take a moment to rate, review, and share the podcast with someone who needs it.

Your nervous system could be the key to your recovery. Let’s help more people unlock it.

In this episode of Your Healing Team Podcast, Emma Green explores one of the most powerful—yet often overlooked—tools for recovery and well-being: consistency.

Whether you're dealing with tennis elbow, chronic pain, or simply aiming to feel better in your body, it's not just about what you do… it’s about what you keep doing. Emma explains how short-term strategies often lead to short-term relief—and why long-term success requires building sustainable habits across the pillars of health: movement, sleep, nutrition, stress relief, and more.

Tune in to find out how to choose one powerful habit, commit to it daily, and start optimizing your body for healing—starting today.

In this episode, you’ll learn:

• Why consistency trumps intensity when it comes to healing

• What happens when you stop your healthy habits too soon

• The “slippery slope” of taking days off—and how to avoid it

• How to choose one habit to commit to for 30 days

• Real-world strategies for busy people, parents, and perfectionists

• The connection between stress, sleep, diet, and pain recovery

• How to prevent future injuries by building smart daily routines

Emma shares:

• Her personal health journey and lessons learned from physical therapy

• Why she encourages even her youngest clients to build lifelong wellness habits

• Simple ways to “optimize the body for the healing process”

👉 Your 30-Day Challenge:
Pick ONE habit—sleep, movement, hydration, meditation, stretching—and do it every day for 30 days. No days off. Then, see how you feel.

🎧 Listen now on Apple Podcasts, Spotify, or wherever you tune in.
💬 Got questions or wins to share? Reach out to Emma directly or leave a review to let her know what resonated most.

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.