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!

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!

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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.