Ask Coach E
Episode 16

Welcome message from Coach E 

Hi Coach E, I have done SPS and many other programs. My question concerns jumping rope: I do a couple skipping sessions per week as part of my exercise routine and would like your input on any cues. Are there any recommendations you have for getting the most from skipping? Also since this is a front of foot type exercise, does it strengthen our deep intrinsic foot muscles we want for an active arch? Thanks for all you do and please keep it up!

Video Mentioned: Beginner MMA - Jump Rope #1 (Basic Jump)

Hi, Loved your forearm pain exercises article.

I have pain strictly on the posterior side of the forearm (no elbow pain), caused by keyboard typing.
These (https://www.precisionmovement.coach/forearm-pain-exercises/) helped remove the pain, but they dont necessarily give me full strength to do "as much as i used to"

What would recommend as sort of Level 2 / strengthening progression of that , focused on really strengthening the Forearm Extensors, Forearm Flexors, and Brachioradialis?

Video Mentioned: 4 Little-Known Muscles to Strengthen for Elbow Pain

Hi Coach E,

I'm needing help with how to deal with bilateral elbow pain - left side has tennis elbow and right has golfer's elbow. The history of how this came to be is extensive but will do my best to be concise.

September 2024 left should pain started, diagnosed with frozen shoulder in May of 2025 after negative findings on MRI. I was told cause was hormone related. No injury. I underwent a series of 2 steroid injections in my left shoulder with minimal relief, and did PT for the next 4 months trying to regain range of motion. In Sept. of 2025, the frozen should seemed to be "thawing" but while trying to golf, I had an injury while lifting the flag stick out of the hole and it was stuck, jamming this same shoulder. This has caused the long head of my biceps tendon to sublux out of the bicipital groove, causing pain and a clicking sound. I'm struggling with external rotation, and lifting my arm while straight from a 45 degree angle to 90 degrees horizontally. Lifting while straight is not painful while directly in front of me to 45 degrees. My current pain level is slowly improving, I'm at a 4 out of 10 which is good progress since September. However, I've since developed tennis elbow on that side, and golfer's elbow from over compensating all this time on the right side. I am right handed. I do also work on a computer all day so that doesn't help I'm sure. What programs or exercises would you recommend to help me work through these issues and to slowly regain strength in a safe manner? Any advice you can give is greatly appreciated. Thank you for all you do.

Hi Coach E.

I first want to thank you again for your lower limb and hip programs that enabled me to join a track & field club a couple of years before in Vancouver and take up the sport of sprinting. Since then, I have retired and moved to near Ottawa where I am hoping to take up the sport again.

I found your recent video called "PLAY THROUGH PAIN" interesting and relevant. I was hoping you might do something on hamstring pulls - prevention and recovery. My situation is this. I spent the year 2025 doing the first extended strength training program in my life. Changing diet, reducing stress and eating properly, I was able to get considerably stronger and lose 25-30 pounds. I started sprint training a couple of times per week at the beginning of 2026. Recently, I have been experiencing hamstring twinges when going over approximately 60% - so have pretty well shut down the sprinting part. Having played hockey and rugby for many years when I was younger, I'm familiar with playing through pain and hiding injuries. However, I'm really quite concerned about incurring hamstring pulls and want to avoid that like the plague. I have a couple of planned meets this summer that I'd really like to participate in.

Part of my problem is I don't know what the cause is. Possibly, it's weak muscles that the hamstrings are compensating for - e.g. glutes - or perhaps possible compensation for a bunion in my left foot that is making me compensate in other ways. I have started doing some of exercises from your app but would appreciate any guidance you can give me.

To help me track my progress in sprinting, I've been developing a online program that helps me upload videos of my training and get feedback. I have made a couple of posts/uploads to it about my challenges with my left leg, hamstring. It would be great if you could take a look.

Hi Coach E,

Just wanted to know if you’d be able to do an online consultation to assess and advise on exercises for a recovering calf muscle tear please. Happened on the 24th of March( right calf), partial tear, have stopped using crutches and the boot , am walking and doing online exercises ( ROM/ Bob and Brad) .Would really be grateful for any specific calf muscle exercises /or a consultation to help with the full recovery please.

Many Thanks
Madhu.

I’m 56 and because my cousin found out she has osteoporosis at age 54 and both our mom’s have it, I got a DEXA scan and have it. I have no fractures or pain and have been kickboxing/mma/weight lifting/yoga for 25 years. Now I’m being told to stop doing certain things such as folds, twists, chest presses, crunches and sit ups. I’m wondering what your suggestions would be to (a) work the abs, aside from recommended planks, (b) stretch the back; one PT osteo specialist said “avoid all back stretches” which is horrible! (c) can I still kickbox? I don’t punch a bag, just the air but with speed and force.
I’d love a specific program for fit people with mild osteoporosis!

Thank you!

Link Mentioned: Strong For Life

I have chronic anterior left shoulder pain that started 4 or 5 years ago, maybe from trying to do kipping pull-ups without proper muscle strength (I can't really remember, I've had lots of shoulder issues on both sides).

Physio didn't help. I repeated SPS a couple of times with some benefit. Best help has been from your  Youtube Video "4 Exercises to Fix Proximal Biceps Tendinopathy Pain" 

But if I stop doing the exercises, the issue recurs. And it gets worse despite the exercises if I do a boxing workout with lots of left hooks, or if I try to hold onto a missed lift (Olympic lifting) and the bar yanks me the wrong way. And sometimes just taking my T-shirt off wrong or lying on my left side too long at night.

Pain ranges from 1 to 7.

I recently had an ultrasound and (besides mild degeneration of the AC joint) they found:
- mild tenosynovitis of the long head of the biceps tendon, no calcification; mild synovial thickening, hyperemia.
- partial tear of the supraspinitis tendon on the articular side, anterior/mid tendon, measuring 8 x 14 mm.

What is causing my pain, the tenosynovitus or the partial tear? Or both? The former doesn't sound like it should be causing this much pain, but the latter is very common and often asymptomatic. What exercises should I focus on? Maybe I have to deal with this pain and always having to be careful how I move for the rest of my life. But I'm hoping you'll help me out here... to strengthen it, understand it, promote healing, & avoid recurrence.

Thank you so much!!

Video Mentioned: Is Your Rotator Cuff Rehab Missing these 5 SUBSCAPULARIS Exercises?

I currently experience low back pain on the right side of my spine which is low grade ache mostly but gets worse when I do any kind of raising my upper body when laying face down such as T, M, Y on a ball. I’ve been doing the poor internal hip rotation 3 exercises thinking that might be the issue but find that the 90/90 raising my right foot and the cable pull with twist aggravates it even though I’m trying to stabilize with my core.I have no issues on the left doing the same exercises. Any twisting aggravates it.
The only thing that helps is a muscle release by the chiropractor but then it comes back when I do most acitivites. I’m a retired dentist and spent years in a twisted to my left position so thinking it’s some sort of muscle imbalance. This has been going on for at least 3 years.

Any exercises you can suggest to help?

I was working out frequently and consistently, but then had a flare up of arthritis in my left shoulder (which I didn't know I had until then. I also learned via an MRI that I have a partial tear in my rotator cuff).

In addition to doing your mobility exercises for acute shoulder pain and the all body mobility excercises, what upper body strength exercises are safe for me to do? I have a pain of about 1 as long as I don't do much with my shoulders and some limited mobility moving my left arm in front of or in back of my body.

Thanks so much for your help.

Hi Coach Erick.

Is it ok to split a program's routine in half when, for instance, you are pressed on time? Any disadvantage to do that? Thanks in advance.