LM: R lateral elbow pain and lateral R ankle/peroneal tendon pain

Elbow sequence (2 x through with ice after
- Band attached over door, wrap hand around band palms facing floor, straighten elbows and at the bottom flex wrist 10-20 reps
- Flex wrist downward with palm down as you slowly straighten elbow to feel stretch in forearm. move in and out slowly 15x
- E-22A Bent Over Box Row VIDEO
- Eccentric loading of wrist extensors VIDEO
  - Seated with palm facing down off the edge of a table or arm rest
    The more straight/extended your elbow is typically increases the amount of strain/discomfort at the elbow
    Bend your elbow as much as needed to make exercise as pain free as possible
    extend wrist as high as possible short of pain, lower back down into flexed position taking 10 sec to reach the full palm down position
    Following one set of each exercise stopping at fatigue, increase in pain, or 20 reps,
- Transverse friction massage VIDEO
  finger tips pressing against the tender spot, massaging across with firm pressure, ice after 10-15 minutes
Ankle Sequence