Ask Coach E
Episode 13

0. Coach E: Intro [0:00]

Welcome message from Coach E 

1. Mark Ellsworth: What pre- and post-golf routines or warm-ups do you recommend, and which exercises should I do between rounds, to prevent my chronic tennis elbow from relapsing while playing golf 2–3 times per week?? [01:48]

Coach E,

I've been dealing with tennis elbow for a long time (from playing golf), and have had a couple cortisone injections in the past (last one was 8 months ago. It has become a chronic issue.

Your elbow and wrist program is helping substantially. I'm in the last part of the foundations phase of your elbow and wrist foundations routines and will finish the program.

I'm going back to Florida in a mid-February and hope to play golf 2-3 times a week - my question is what do you suggest for pre golf and/or post golfing routines/warmup to help from relapsing to the chronic condition, and what exercises should I do in between rounds to stay pain free.

Thank you,

Mark

2. Eve: What modification would you recommend for the ASMR lateral torso exercise in Shoulder Foundation 3B if I’m having difficulty lowering my leg to the ground and rolling—would rolling the foam roller against the wall be an effective alternative? [07:20]

Hi Coach E,

It’s challenging for me to do shoulder foundation 3B the first exercise ASMR lateral torso exercise. I find it’s difficult to move my leg down on the ground and roll. Can I simply roll the foam roller against the wall to do this exercise? Or what alteration do you recommend for this exercise?

Thanks,

Eve

3. Michelle Craig: What could be causing the pulling sensation in my left posterior hip/low back that radiates into my glute and down my leg only when lying down, and what additional strategies would you recommend to help relieve the stiffness and discomfort at night so I can sleep through without waking every two hours? [09:04]

Over the last 6 months I've developed what feels like a pulling on my left posterior hip/low back that runs into my glute - but only when I lay down. As a result I'm fine during the day but at night I wake up every 2 hours when I move because it has gotten stiff and the discomfort (3 - 4/10) is travelling down my leg. I've been doing the Low back program and am on Foundations 2, I had physio (largely needling to release glute and back muscles which was partially successful), and have been using ice, anti-inflamation cream, nerve glides, and glute release on a ball every night before bed. All have been only partially successful. I have a history of R side low back issues and have a compressed L5, but the right side is fine. I am also very active and am a high performance dragon boat paddler (paddling mostly on my R). Any help you can point me to that will help me get a whole night's sleep would be greatly appreciated!

4. Sharla Peterson: What could be causing both of my arms to go numb at night while sleeping, and are there specific exercises or strategies I can do to prevent this issue? [14:42]

I’ve had an issue with both arms going numb at night while sleeping. I’ve had this issue over the past 5 years. I started sleeping elevated with big pillows under my arms which helped a little. What causes this and is there exercises I can do to help the issue?

5. Ursula: Are there any non-surgical options or specific strategies I can try to fully resolve my right ankle tarsal tunnel syndrome and return to running without flare-ups, given that nerve tests were normal and previous injections only provided temporary relief? [17:29]

I was diagnosed with tarsal tunnel in my right ankle a few years ago. I stopped running, and most of the pain and weakness went away. However, I still cannot run without it acting up again, even though I do ankle mobility, strength training, etc. Is there anything I can do to get rid of this condition? I had a nerve test done, and there is nothing else wrong. I also had a couple of shots (I don't remember what) that were supposed to relieve the pain, but they didn't last. The last option the orthopedic left me with was surgery. Thank you!

6. Lisa Miller: Given my grade 1 spondylosis, SI joint instability, and right hip anterior labral tear—along with six months of sciatica down my right leg—what is the best overall strategy to address the root cause of these imbalances and pain, avoid hip labral surgery, and create a sustainable plan that provides long-term relief rather than temporary fixes? [21:17]

I have grade 1 Spondylosis, SI joint instability, and a right hip anterior labral tear. I have completed your Hip Pain Solution Program twice, and have now started the low back pain solution program since I've had sciatica down right thigh, & outside calf leg for the last six months. I'm trying to avoid hip labral surgery but I'm experiencing so many imbalances, with my right piriformis being extremely bound/guarded . Although I've experienced some relief with no more snapping hip syndrome, I feel so overwhelmed with knowing what the best approach is to getting to the root of the problem. I've also done PT, massage therapy and chiropractor care, but it provides a temporary relief at its best. My low back issues have been going on for over 10 years and the Labral tear was diagnosed 5 years ago. I'm very active but my pain levels as I age is beginning to impact my mental health.

7. Bodil Bendixon: Given my history of lumbar spinal stenosis with prior surgery, and the fact that I improved significantly with the Low Back Pain Solution but flared up when progressing to Foundation for Movement Longevity—even after reducing volume—how should I safely plan my progression moving forward so I can eventually build toward Longevity/Resilience levels without aggravating my back? [25:06]

Hello,

Thank you for your knowledge, dedication and love to contribute to reduced pain!

I am a 73 year old woman with Spinal Stenosis in the lumbar spine, surgery in 2014. I have done Low Back Pain Solution for over 1.5 years with great success, it has really reduced the pain to a minimum. I have proceeded carefully and redone each level at least once. And after doing the entire LBPS in this way, I have been doing Foundation for Movement Longevity for the past 3-4 months. Since it was too tough with 2 sets of the exercises, I reduced it to 1 set/exercise. But it has still been too tough, so my back got worse. It was too tiring. Now I have backed off to Low Back Foundation 1. And am now much better again! I also believe that my narrow spinal canal has unfortunately become a little narrower with age.

My question: How should I think ahead? As you can see, I need to proceed carefully. I would like to get to Longevity/Resilience/ levels so that I can give my whole body what it needs.
With love from me, Bodil who lives in Sweden.

8. Conclusion / Update : [39:16]


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