Ask Coach E
Episode 7

0. Coach E: Intro [0:00]

Welcome message from Coach E 

1. Deborah: Why did my tennis elbow worsen after starting wrist/elbow rehab, and how should I adjust? [02:06]

I have been struggling off and on with tennis elbow for about 10 or 12 years. I believe the initial incident that precipitated it was straight barbell curls.

The last few years it has been worse than usual. While I used to go for years without incident, now it seems I trigger it around fall, which is after I've engaged in several months of heavy duty ecosystem restoration, which not surprisingly taxes it. But after about 5 months or so it seems to get better just in time for spring work to begin.

This last year it did not get 100% better during the fall/winter break (I do still work in those months but usually it gets better.) It remained nagging me at about a 1.5 or 2 level of pain. Although not a deal breaker, I decided to try the elbow/wrist pain solution to try to get it to zero since I have had such success with rehabbing two frozen shoulders following your programs. I am also doing Daily Movement, Strong for Life and a number of other single exercises that I have incorporated into my regular works outs after trying them as part of DMT or emails you send out.

About three weeks into the elbow/wrist pain solution, things got way worse and pain racheted up to a 5 or 6. I don't think I have done any movements more triggering than usual so I can only attribute the increase in pain to the elbow/wrist pain solution. In looking into it, I read that wrist flexion exercises, especially really working at the end range of motion, can inflame it and I was doing a lot of that with elbow/wrist pain solution to which I added a few other exercises like FF-EF Elbow CAR because that actually seemed to be helping before I started elbow/wrist pain solutions.

What should I do? Did I overdo it? Is wrist flexion bad because it is an overuse/worn out tendon issue? Also, FYI, icing it causes the pain to skyrocket to the extent that gives you any insight. I've started heating it, which really helps, and doing the Tyler Twist, which I read about.

Finally, one last bit of info is that I do seem to have a bony protrusion right at the most painful point, which I don't have on my left elbow. (I have another one on the inside of my knee, but it doesn't cause any pain, but suggests bony protrusions are a thing for me.)

Thanks for considering this and for all you do. As I posted on a You Tube video, I've been working out for 44 years and wish you had been around back then! In all those years of working out I have been led astray by various trainers/guidance, and I am convinced your approach is spot on.

2. Roberto: Shoulder program works well, but hip program aggravated my SI joint injury. What program do you recommend for chronic right SI joint pain (6–7 pain, soreness, tightness, clicking)? [09:53]

I've purchased your hip and shoulder programs. The shoulder program is working well. I tried the hip program aggravated my SI joints injury. So I stopped using the hip exercises.
What program would you recommend for my right SI joint issue. I've been dealing for years. Pain ( 6- 7 throbbing) wakes me up in the middle of the night. Day time I feel soreness and tightness especially when sitting or standing for a period of time. Also. I hear clicking sound when getting out of bed.

When i was young I remember fell on the second floor window but pain did not show up until I was on my 20's then gradually it got worse.

Please advise.

Thank you

Roberto

3. Richard: Inner knee pain during hilly trail race after sitting mid-race — what could cause it and how can I strengthen that area? [14:58]

Hi coach
On a recent hilly trail event I got intense pain on the inner side of both knees, which eventually led to me dropping out. I'd trained similar distances, marathon plus, and never had this problem. It came on after sitting mid race at an aid Station. What are possible causes and how do I strengthen this area? Thanks!


4. Nancy: 1) What exercises/programs help slow bone loss (osteopenia/osteoporosis)? 2) How can I manage recurring right-sided low back/hip pain from rowing, yoga, or hiking? [18:47]

I have two questions:

1) recently had a DexaScan which showed osteopenia in my left hip (-2.2) and osteoporosis in my lumbar spine (-2.7). This is despite being physically active my whole life as well as good about calcium and vitamin D intake (I am postmenopausal and did not do HRT). I am pretty good about your daily ROM and have also completed several routines including Strong For Life, and Neck and Shoulder pain solutions. Are there specific exercises or programs you would recommend to help me rebuild bone density or at least slow the decline?

2)I am a recreational rower (crew): on the water 3-4 times/week from May-October and on an erg 2-3/week in winter. Starting about 3 years ago I started to experience pain in my lower back/hip area -- right side only. It is worst near my spine in my lower back, but sometimes radiates outward. I rowed in college, then was away from the sport for many years, but joined my current club in 2019. I think my form is good. I sometimes experience the same lower back pain after a serious yoga session or a long hike. Figure 4 stretch feels great but I'm wondering what else I might do.

I am working with my physician on both of these issues but would appreciate your perspective too as I share your commitment to lifelong mobility.

5. Mohit: Do weight belts actually protect the lower back in lifts like squats and deadlifts, or do they weaken core muscles—especially with my herniated discs and partial rotator cuff tear? [27:34]

What is your opinion on using a weight belt for lifts like squats, deadlifts, and bent over rows? Does it actually protect the lower back? Does it unintentionally weaken other muscles you should be using during those lifts?

Background: I have two slightly herniated disks and am going through your low back solution. I also have a partially torn rotator cuff (supraspinatus). Both are likely from long term tennis playing but maybe also lifting.

6. Conclusion / Update: [32:44]

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