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Check online, if you go on Youtube and run a search try to find Discraft Pro clinics that are usually pretty decent. At least for getting you pointed in the right direction. One of them is called something like 'Getting out of trouble' or something like that. They cover the roller pretty well...
Discraft does a pretty good forhand drive tutorial. I think you can find it on Youtube. They go through a couple different styles and pros and cons of each. Maybe that will help you out a little w/ the arm pain.