A hip muscle strain occurs when one of the muscles supporting the hip becomes stretched beyond its limit. This excessive stretching may cause a “muscle strain”, a “muscle tear’, or a “muscle pull”. All three descriptions refer to damage to a muscle or its attaching tendon. The injury to the hip muscle or muscle tendon may be graded according to the severity: 1st degree - the hip muscle may be sore but there was only mild over-stretching of a muscle. 2nd degree - mild swelling and bruising but possible severe muscle pain and tenderness. Moderate over-stretching of a hip muscle with some tearing of the fibers. 3rd degree - severe pain and swelling. Muscle or tendon is torn all the way through. Muscle is either ripped into two separate pieces or sheared away from the tendon. This can cause a complete loss of function and may require surgery. Anyone can strain their hip muscles from just daily tasks, but more often they occur during a sports event. A hip strain can occur suddenly during a sports event, or with sudden lifting. The strain can also occur gradually over time due to repetitive motion (such as stair climbing or hiking). You have a higher chance of experiencing a hip strain if: A. You have had a prior hip strain or tear. B. You have muscle tightness. C. You fail to warm up before an athletic or work event. D. You attempt to do too much too soon with exercise or work. Signs and Symptoms of a Hip Muscle Strain or Tear 1. Swelling and bruising (discoloration) 2. Muscle spasms 3. Previous hip strain or tear 4. You can feel point tenderness. 5. Might feel an indentation or bump in the muscle. 6. Pain when that muscle is used. 7. Weakness when that muscle is used. 8. Hearing a “pop” sound when the muscle or tendon is injured. X-rays may be ordered to make certain a bone fracture did not occur with a strain or tear. Do You Have a Muscle Strain or Tear? Five Self-Tests You Can Perform. These tests are not to be used to help you self-diagnose or assess yourself. We highly recommend you see your physician for a professional diagnosis. 1. Test your hip flexors. Sit in a chair. Raise your right knee (like marching) and hold it up. Push down on your thigh and try to continue to hold the right knee in the air. Pain and/or weakness may be noted with a strain or tear. Compare to the left side. 2. Test your hip abductors. Sit in a chair. Spread both knees apart. Using both hands attempt to push both knees together while resisting with the muscles of your leg. Pain and/or weakness may be noted on the leg with a hip strain or tear. 3. Test your hip adductors. Sit in a chair. Squeeze both knees together. Attempt to pull your knees apart while resisting with the hip and thigh muscles. Pain and/or weakness may be noted on the leg with a hip strain or tear. 4. Test your hip extensors. Sit in a chair. Clasp your hands under your right thigh near your knee joint. Attempt to pull the knee up while resisting with the muscles of your leg. Pain and/or weakness may be noted with a strain or tear. Compare to the left side. 5. Use your fingers to feel for point tenderness in the muscles surrounding your hips and in your thigh muscles. Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://www.youtube.com/watch?v=atnOOB8ozUc&t=261s . Brad: Oh wow! If you're over 50, I'm personally 60 and I'm realizing that my muscle mass is actually decreasing. It's a process called sarcopenia. It happens to everyone. Mike: After age 65, research has shown that you can lose up to 3% of your muscle mass per year. Brad: We are going to show you five exercises that are going to help prevent this and actually reverse it. And this is proven by research. Mike: Studies have consistently shown that resistance training into your seventies and eighties can help retain your muscle mass. Brad: So, resistance training includes using bands, weights, and anything that provides resistance, volume, and intensity of these exercises is absolutely key to growing your muscle size. Mike: So, in other words, it's how many repetitions you do and how much weight or resistance you are using with each exercise. Brad: We're going to show you some excellent exercises for this. And not only that, the formula, so you know how many reps to do and how much per week, et cetera. Okay. It's very critical that you know, like I mentioned how many repetitions and the volume, et cetera. So, on the screen, we're putting the magic formula. This is per research, so it is accurate. Mike: So, for beginners, you're going to start with doing eight to 12 repetitions per set. You can start with eight and progress up to 12, as it becomes easier. You're going to do all the exercises, there are five of them, for a total of one set each. And you're going to do this two times per week. Brad: Right. As you get on with this, you're going to have some sore muscles probably if you've been sedentary, that's okay. That's why we only do it two times per week. You'll get used to this and you're going to want a little bit more to build those muscles. So, you're going to progress up again, eight to 12 repetitions and then you're going to rest between sets for a minute or so. Then you're going to do three sets. So, if you're going to do curls and we'll show you this as we get into the video three sets of each, and the rest time is really important. And then you progress to two to three times per week. So, Monday, Wednesday, Friday, or Tuesday, Thursday, and Saturday. Have a day in between so your muscles can rebuild, and your body can relax. All right, we're going to show you five exercises. Mike is going to demonstrate, and we'll talk about them so it's clear how to do them properly. And then we're going to show you five more exercises that are an advanced set. So, after you feel comfortable with the first set of exercises and you want more advanced, then we'll go through the more advanced exercises. It'll be an option. Mike: So, the first exercise is a simple sit-to-stand. It mimics a squat, but in a safe way, especially if you are weak. So, slide your butt to the edge of the chair and you're just going to stand up and then try to control your sit on the way back down. You can certainly use your hands to start if you need the help. If you feel it's too easy, and you want to get more leg strengthening you can cross your arms over your chest and do the same thing. Go up and control it on the way down. And for even more advancement, if your shoulders are okay, you can put your hands behind your head and do the same exact thing. Brad: Now, if you do have balance problems and you don't feel steady and you have a walker, put the walker in front of you so you have something to hold onto. If you have a walking stick or a cane, simply use that for balance. Be very safe. You should feel very comfortable, particularly with this exercise. No falls. Okay, let's go to number two. The next exercise is the old traditional curls. To start you may not need any weight at all. You may just do this open-handed for 10 to 12 reps. If you need some weight, simply grab some dumbbells. You do not have to go purchase dumbbells. You can simply use a can of soup. Mike here has a can of stress balls, like tennis balls and that works well. Good posture. Breathe while you do these. Again, you can do one arm at a time, like Mike. If you have two cans of soup, do two at a time. If you happen to have some resistance bands, it's an excellent option. Go underneath your feet like Mike is doing. Mike: Don't lift your feet up or it'll shoot you in the legs. Brad: Yep. So be careful. Shoes on is always the best when you're doing that type of band. Let's go to the next one, Mike. Mike: And the third exercise is shoulder horizontal abduction. So, you're going to grab a band of sorts. I'm doing it the easy way. Brad is going to do it the harder way by folding up the band. And you're going to pull apart and bring the band to your chest and then bring it back. You do nice, slow, and controlled. We don't want to play the accordion here. Brad: Again, this is also a good posture exercise. Think about bringing the shoulders back, and chest out. If you don't happen to have bands, you can do this without a weight, it'll be helpful. You won't get the muscle mass building that the bands have, but it's going to be helpful. We'll go to the next one which will also help your hands and wrists. The next one is hand and wrist strength as well as getting those wrists bigger. And you're going to use squish balls. Now Mike has two of them here. The red one is from a dollar store, just squishy in it. The blue one is one of our Stress Balls, like a soft tennis ball. You can simply take a rolled-up towel like this squeeze and twist it like you're ringing it out. Now you may wonder why we are working the hands because you don't care about the muscles in your hands. But it's very critical as you age, as your hands get weaker, your function actually drops, and you'll become less mobile, functional, and safe with everything you grab. So, this is probably one of the most important exercises of the five. Squeeze! Mike: I've already done a hundred reps. Brad: You've done a hundred? Sorry, I really felt I had to talk about that one. Mike: And the last exercise we're going to do is plantar flex and dorsiflex. So just rocking back and forth on your toes. What do you have to add to this? Brad: On this one in particular, if your balance is off, you need to use support. I'm using the mop. I'm going to hold it here for balance and I'm fine. If that's not solid enough, Mike is going to talk about two better positions. Mike: You can use a solid chair. If your chair is rocking, you can certainly do the exercise at a countertop or hold onto the kitchen sink and you're going to strengthen your calves and the front of your ankle muscles. Brad: This is very critical for your balance and walking. And you're going to get that muscle mass built up. Now if you found that all of these are too easy for you, our next set of five is challenging and the advanced mode. For the advanced mode, you will need some resistance bands. We also have some wall anchors that come in very handy. You'll see why. Again, this is advanced and you're assuming you're going to want to do this. Mike is going to also the Booyah Stik there. Again, a boomer mop handle works really well for some support. Okay, let's get on with the first squats. Go ahead, Mike. Mike: So, the first one is squats. So just hold onto something for support. If you feel unbalanced and you're just going to simply squat down, go to where you feel safe, and then come back up. If you only feel safe doing partial range, that's fine. You can certainly have a chair behind you as well. Brad: Now if you want a little more resistance, simply use the bands. You can hold on to the bands and squat. The higher you go, the more resistance there is. Again, eight to 10 repetitions. If you do have some wall anchors those come in handy. We can simply hook the band on the low anchor then you don't have to stand on it. Then squat down. It actually supports you. You don't fall forward because it's pulling you back. It helps your balance as well. Mike: So, the next progression for the bicep curls is simply to use a heavier-duty band. So, I have a black band here, it's rated at 50 pounds of force, and you can just do the curls standing or seated if you need to. If you don't feel balanced. To make this even more difficult, I could spread my legs out wider, putting more resistance and tension on it. Or you can even add more bands. But Brad has a different option over there. Brad: Right. So, I'm going to use the wall anchor. And this is a big benefit. You attach the band to the anchor there very simply, and I'm going to do my curls here. Now, if I want to make it more difficult, I simply take a step farther away and you could vary your resistance much easier this way as opposed to standing on it. So that's a nice option. And if you really feel you really want to get those biceps you can double it up and just do one at a time. This is Bob's favorite, strong like bull! Mike: I will add, make sure the band is loose when you step off it. I broke a ceiling tile at a gym once because I didn't do that. Brad: Oh wow. All right, the next group of exercises is very easy to do. And by the way, if you don't have any wall anchors, at the end of the video I'm going to show you something else that you can use at home as an alternative. So, you can do this seated, I'll be standing, and Mike is seated. And you'll put it in the middle anchor. And we're simply going to pull elbows back and shoulders back. This is a nice one for those shoulders. The shoulder blades as well as the arms. With this, change the resistance band or simply move back farther to add resistance. That is a big advantage of using bands when you have them attached to the wall with the anchor or whatever. Brad: All right, now the next one you can do one of these or all three of them or two of them, but the next one is bringing your arm out to the side. We call them reverse flies. You'll probably find that you need to move in a little bit closer because your arms are not as strong when you do the reverse flies. Mike: I feel like we're synchronized exercising here. Brad: Yeah, there you go. And what's the third one, Mike? Mike: The last one is going to be the chest press. So, in a chair, you’ll want to be facing away from the wall and you might want to lower anchor but I'm just going to deal with this one for now. Brad: It'll work and with standing you simply turn around and it's very easy. Mike: And you're just going to press forward. Kind of like you're doing a pushup, but it's a chest press. It's a little easy for me considering this is a yellow band. But press forward. Brad: We believe you're strong like bull. Mike: You might want to switch bands because the reverse fly, the last one we did is a lot harder than this one. Brad: All right, and we've got one more position to work. Mike: The last exercise is another combination of two exercises into one. So first we're going to do some seated triceps extensions. So, keep your elbow at your side as you press down. Do not bring your full arm up. That's a totally different exercise. Keep your elbows nice and stationary and just press down. Then we're going to get into a lat pull-down. For this, you're going to go out to the side and then pull down towards the side of your hips and you're going to work the lat muscle as Brad is showing. And he once again gave me the baby band. Brad: Now if you do have some anchors, one of the beauties of them is, I just leave mine hang up there and then I have another one at the middle section. So, you don't have to keep changing them. It's very efficient and works very well. When you do purchase resistance bands, they come in a set of four or five, you get either three or four anchors. So, once it's all setup, it becomes very efficient. It becomes part of your household. People will wonder, what are you doing with these in your house? And we'll say,” Haha that's our Bob and Brad wall anchor set.” Okay, let's show you how you can do it if you don't have anchors. If you don't have wall anchors, it's very simple. You can use a doorknob, open the door, and put the band around the doorknob. You can use an arm rail if you have a stairway, simply go around the post and that will work. Not as well, but it works adequately. The other thing is, Bob used to use his bedpost. He's got one of those big California king beds anchored down, which works very well. You can use whatever works one way or another, the bands can be very beneficial. Mike: Our sets typically come with a door lock. So, you just put this in the door and then shut the door and it'll stay put. You can put it up high, down low, or in between. Brad: Just make sure nobody walks through the door from the other side when you're doing the exercises. Mike: You might want to lock it. Brad: That's a good idea. All right. Once again, the three or four Bs: Mike: Be helpful. Brad: Be careful. Mike: Be happy. Brad: And be helpful. There you go. Take care and enjoy your exercise. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in November of 2022. For the original video go to https://youtu.be/VyF4-sGyPBc Brad: All right, we are going to show you the easiest way to unlock your wrists, decrease pain, and strengthen them so you can be more functional with opening those jars of soup, et cetera. Okay, so first of all, to unlock the wrist when your wrists feel like they're kind of locked up and they need to get cracked, or they're tight. This is the routine you're going to start out with. Bob will show the side profile. I'll show you the front. Gentle, gentle fist. Nothing tight. You can leave your fingers loose if you'd like and go up and down like you're waving. Up and down. Do that five to 10 times. You may feel them start to crack a little bit with this. Brad: And then, circles, you can do it with fists or with open fingers, it doesn't matter. About five rotations one way, five rotations the other way. More if you'd like to, depends on how it's feeling. Brad: And now this next one, this is an important one but you have to be very careful and do it properly. You should not experience any pain with this. It should feel good. Bob: And don't pull your hand off. Brad: Yeah, don't pull your hand off. This is called decompression or a little traction. Okay. This is the wrist that we're going to decompress and unlock. So what works well with this is to do it in a seated position with a pillow and you're going to set that on your lap and you can rest your arm on there so it's completely relaxed. I'm going to take the other hand and grab the hand above the wrist and support it. This arm is going to stay relaxed. Bob: So you're above the two wrist bones. Brad: Yep. Above those two bones. The wrist joint where the crease is, is where we're grabbing, above. The left hand is going to pull and get a little traction. Now, if you watch real closely you should see the joint expand. I'm pulling it apart slightly. Okay. If you get any sharp pain with this, you stop. It's not the right thing to do for you. Should feel good. Bob: Immediately. Brad: Yep. If it feels good, you can continue. And then once you pull out, you maintain the traction, the pullout pressure. Now watch what I do here. I'm going to rotate just my forearm. The hand maintains the hand position. Bob: So the forearms do the work. Brad: Yeah. And that really mobilizes and loosens up that wrist. You know, we have eight bones and three joints in that wrist and a lot more up in the carpals in the hand part. Bob: This is a great technique. Brad: Yep. It feels better already, Bob. Bob: Yeah, it looks better. Brad: Now we need to show you how to strengthen it after you do this and get it loose. Now we're going to start strengthening it. And I did say in the title there's no cost for this, so you know hopefully you can go into your kitchen, grab a can of soup, 12 ounces, 16 ounces. Bob: Jar of soup. Brad: Jar of soup. I'm really getting it good there. A bottle of water works well. If you happen to have a weight, a dumbbell, you can use that. So you're going to take that and you're going to put it over your thigh, or if you're at a table, I'm going to use the bench here and just work wrist flexion, we call it. And up and down like this. And after 10 to 15 repetitions you should start to feel the muscles get tired. If they're not tired, get a bigger can of soup. Get a bigger dumbbell. Bob: Bigger jar of soup. Brad: Bigger jar of soup. Okay, then flip your wrist over so your palm is down, and go ahead and do that direction. This direction almost always is weaker than this. You'll find if you can do 15 of the flexion you can probably only do 10 of extension. Bob: You’ll struggle more. Brad: Yep. Bob: Next, start in neutral. Brad: Neutral, yep. So you have your thumb up, you're going to go sideways. If your thumb was up it's like you're doing a baby hitchhiker. Same thing, 10 to 15 repetitions and that'll do you wonders. Now, if you did have a can of soup what you're going to do then is take it, open it up and eat it. You need some nutrients for the work you've done. Oh, just kidding. Bob: And no pain by the way. Brad: Right. No pain with all these. It should feel a little fatigued, but it shouldn't be irritated after you're done and sore. It may be the first time you do this so that means you went too hard. Give it a couple days off and then go back to it. Bob: And do it less times. Brad: Now, the next thing you're going to do is hopefully you have a hammer for putting the nails in the wall to hang up the pictures of the grandkids and everything, or taking them down. Anyways, take a hammer and you're going to grab it by the handle and this works different muscles. This is called supination or rotation. Bob: Supination, pronation. Brad: So let it go back and forth. But be careful if you grab it toward the end of the handle, if you don't realize that your wrist is weak and it goes too far or you have too big of a hammer, this could twist and hurt your wrist. So I would start out grabbing close to the head of the hammer. If it's too easy, simply raise it up. It'll get harder. Bob: So what about a sledgehammer? Brad: Sledgehammer? Yes. When you work up to a sledgehammer you've got Popeye wrists, good strong ones. But again, 5-10. If you want to go to 15 repetitions it's up to you, depending on what you tolerate. Again, no pain, just fatigue is all we want to feel. Now this one, you can go forward and backwards. And that works some other muscles. Brad: That's not so important. If you need to open up that jar of jam, supination/pronation is going to really help you with that as well as our next exercise. Part of strengthening the wrist that is really critical for the wrist as well as function, like opening that jar of mayonnaise or miracle whip if you like that, is you have to work your grip. This works the finger grip as well as the wrist at the same time. The best way to do it is get yourself a ball that's squishy. Now, Bob's got one that's really soft and squishy. Bob: Really easy. Brad: And this one is a little more firm. I would not use anything like, you know, a golf ball's too hard. Tennis balls are typically too hard. You need something softer. Bob: Our stress balls work well. Brad: Yeah, you need something squishy. And you simply grab on the ball and you can do this while you're watching TV or just relaxing and squish the ball until you get fatigued. Again, there should be no pain, make sure you get the thumb. Sometimes people only do the fingers but make sure you get the thumb. You can do the thumb by itself. You can actually do the fingers individually. If one of your fingers is real tight like Bob's. What is it? Bob: Dupuytren's contracture. Brad: Dupuytren's on one of those fingers so it's too stiff to exercise. You work the other ones and that's one of the beauties of having a nice squishy ball and they're nice to work with. That's good for tactile stimulation. Bob: I agree. Brad: Yeah. Bob concurs. It's a therapy thing. So anyway, seriously, a nice soft ball can really do well. You do all those things and this is going to make a significant difference on your strength, the pain in your wrist, and make your wrist and grip worthy. Bob: You can choke a chicken. Brad: (Laughs) Choke a chicken, thanks Bob. Okay, thank you very much for watching and work on those wrists on a daily basis. Be careful. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

Dry eyes are a prevalent condition that occurs when the eyes do not produce enough tears or the quality of tears is inadequate. This condition can be uncomfortable and even frustrating, but there are natural solutions that can help alleviate symptoms and improve eye health. In this article, we will explore the causes of dry eyes and discuss effective natural remedies to provide relief. The Importance of Understanding Dry Eyes: Dry eyes affect a significant portion of the global population, making it essential to understand the condition and its underlying causes. By gaining insight into why dry eyes occur, individuals can take proactive steps to manage and prevent discomfort. Causes of Dry Eyes: Dry eyes can result from various factors, including environmental conditions, lifestyle habits, and underlying health issues. Some common causes include: Insufficient Tear Production: The eyes may not produce enough tears due to aging, hormonal changes, or medical conditions. Poor Tear Quality: Even if tears are produced, they may lack the proper composition to keep the eyes lubricated. Environmental Factors: Spending prolonged periods in front of screens, exposure to air conditioning or fans, and low humidity can contribute to dry eyes. Natural Solutions for Dry Eyes: Here are some effective natural solutions to help manage and alleviate dry eye symptoms: Stay Hydrated: Adequate water intake is essential for overall eye health. Staying hydrated ensures that your body can produce tears effectively. Blink Regularly: Particularly important for those who work on screens for extended periods, regular blinking helps distribute tears across the eyes. Avoid Direct Air: Shield your eyes from direct blasts of air, such as those from air conditioners or fans, as they can accelerate tear evaporation. Use Humidifiers: Adding moisture to your environment can prevent excessive evaporation of tears and maintain a comfortable humidity level. Clean Your Eyelids: Regular eyelid hygiene is crucial to prevent blockage of oil glands. Over-the-counter eyelid scrubs and warm washcloths can help keep your eyelids clean. Bob and Brad Oasis 2 Eye Massager: For those seeking a natural remedy without the need for medications or eye drops, the Bob and Brad Oasis 2 Eye Massager is an excellent option. This device uses gentle vibrations and warmth to stimulate oil gland production in the eyelids. It effectively unclogs oil glands, improves tear film quality, and relaxes the muscles around the eyes, reducing eye strain and fatigue. Final Takeaway: Taking care of your eyes should be a top priority, as they are irreplaceable. By understanding the causes and solutions for dry eyes, individuals can make informed decisions about their eye health and explore natural remedies that offer relief. Dry eyes can be a frustrating and uncomfortable condition, but it's possible to manage and alleviate symptoms naturally. From staying hydrated to using innovative solutions like the Bob and Brad Oasis 2 Eye Massager, there are plenty of natural approaches to explore. Remember to consult with an optometrist or eye care professional before trying any new treatments to ensure the best possible care for your eyes. Your vision is precious, so take the necessary steps to keep it healthy and comfortable.

Hip pain can occur at any age due to a sporting injury or a fall. But as we age hip pain may begin to emerge for no apparent reason. We saw one statistic stating that 10 percent of 40 to 50-year-old people reported having hip pain. That number increased to 25 percent with 65-year-old people. The typical scenario we see is as follows. A 50, 60, or 70-year-old person begins having some hip pain. It is not going away. They see their doctor who orders some type of imaging test (Xrays, MRI, CAT scan). The test reveals they have significant degeneration or osteoarthritis in the hip. The patient now understands why they are having so much pain. So, they try medications, injections, and maybe even surgery to get rid of the hip pain. However, meanwhile, no one has told them the truth. 1. The truth is that what they are seeing on the imaging tests may just be the result of normal aging and wear/tear. It may not be the cause of their pain. Their non-painful hip may look worse. Studies have shown time and time again that imaging studies may show significant deterioration and arthritis in a joint belonging to a person with absolutely no pain. So, what is causing your hip pain? More than likely it is your daily habits and stresses on your hip. In addition, your hip may be tight and weak. Change your habits and stressors. Improve your hip motion and strength. Do both and your hip pain may dramatically improve. Either way, what have you got to lose? The exercises and habits will be helpful to your hip even if you do require surgery. Some additional lies and myths we hear or see on a regular basis: 2. “My hip arthritis is going to continue to degenerate, and my pain is just going to get progressively worse”. Not necessarily true. We have seen several studies that demonstrate your pain may remain the same or even improve over a period of time – despite X-rays showing continued deterioration of the joint. Bob’s wife is a great example. She had a flareup of her knee joint to the extent that she required crutches. That was over two years ago. She is now back to running (at age 56). 3. “I wore out my hip due to years of doing (fill in the blank) – running, hiking, roofing, etc.” Not true; active people tend to have better joints than inactive or sedentary people. Sedentary people are also more likely to be overweight which places increased stress on their joints. 4. “I don’t want to make my arthritis worse, so I am going to rest my hip.” Resting the hip (beyond a day or two) can make your arthritis worse. Joints love movement. Most people are not active enough to gain the motion or maintain the strength they need in their hips. The exception to this is when the hip arthritis has advanced so far that the hip is nearly immobile. 5. “My mom had arthritis and she suffered with it for years. The same is going to happen to me.” Again, not necessarily. Some types of arthritis are inherent, but it is amazing how the body can adapt if you change your daily harmful hip habits and improve your hip strength and range of motion. 6. “I am going to eventually need a hip replacement so I might as well do it now.” This may be true IF your hip pain does not improve through exercises and improving daily habits. It may also be true IF you are concerned you will not be able to medically tolerate hip surgery in the future. However, if your pain does improve and you are healthy, it is to your advantage to hold off on joint replacement surgery if your quality of life is not suffering. **Speak to your doctor about a trial of physical therapy before considering hip surgery. Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://www.youtube.com/watch?v=LcVxpPuOsfk&t=21s Mike: Stop the pain in your butt with these three simple exercises. Brad: And learn how to fix piriformis syndrome. Mike: The piriformis is a small muscle located in the buttock, and it generally crosses over the sciatic nerve. The problem is the piriformis muscle can become irritated, and press down on that nerve, resulting in pain. Brad: That's right. The question is, why does it get irritated? Well, the answer is obvious, at least to me. Actually, it's because the large gluteus maximus muscle is not doing its job. It becomes weak or is not activated. It's called gluteal amnesia, and that muscle gets weaker, and doesn't do its job, the piriformis muscle tries to compensate for that. It overworks, pinching the sciatic nerve, causing pain in the buttock, as well as all the way down the leg like sciatica. Mike: So how do we fix this problem? Well, it's pretty simple. You just have to get your gluteus max to start firing properly again. Brad: That's right. We're going to show you three exercises to jumpstart that glute max and get it moving so that it works and lets that piriformis relax. The first exercise is glute pumps. It can be done in two different positions. Mike's going to show it in the quadruped position, I'm going to show it in a standing position. Go ahead, Mike. Mike: So get down on all fours. You're going to rest on your forearms and bring your leg up. You're not going to go too high or too low, just kind of in the middle. Find a neutral ground, and you're just going to pump up with little oscillations. We're not going to go up super high. And if you're able to keep your balance, you can put your hand on your butt to make sure it's firing. If it's not firing well, you can kind of turn your leg inward and do the same thing. And just little pumps, do 10 of them up to 30 reps. Brad: How many sets? Mike: You can do up to 30 reps, however many sets it takes you. Brad: Sure. Alright, the other option is standing. You'll go up to a table or a countertop, it's nice to put your forearms down so you get the right angle to isolate that glute max. And then the same idea that Mike mentioned, we're going to go up, do a little external rotation, bring the foot over, and do your pumps, and just kind of work it like this, counting away. Yeah, I feel that glute max working. It does help, even though it's a little weird, it does help to actually feel that glute max working, that tactile information gets it firing a little more. Let's go onto the second one. Mike: So the second step to get your glutes firing more, when you're walking, is to take shorter strides, or how far do you put your foot in front of the other. So we have a little tip here, where we're taking some popcorn kernels and taping it to the heel of your foot. Brad: I think it's important. It's not only shorter strides, but the reason the popcorn is on the heel is because you want to walk with soft knees, and the weight is on the forefoot, as opposed to the heel strike, that turns the glute off. When you go on your forefoot with a slight knee bend, it initiates the gluteus maximus to fire. Go ahead, Mike. Mike: If I try to walk with the popcorn on my heels, it's not very comfortable. It's like stepping on Legos if you've ever done that. So it's going to make you naturally land on the front of your foot, not put pressure on your heels. In order to do that, you're going to have to shorten your stride length and walk on your forefoot. Brad: Now, we don't expect you to do this all day long, of course. simply take out 10, to 20 minutes at home, do this every time you get up. You don't have to think about your pattern, because the popcorn under there is going to remind you. So it really works out well. Easy training technique. Mike: And this actually goes into the third recommendation, which Brad kind of recommended already, is when you step, you're going to step with a soft knee. I'm not going to lock my knees. So if you land on your heel, you're going to lock your knees into extension, putting more stress on your joints here, and not engaging your butt muscles. To engage your butt muscles, you're going to stay on your toes, just like we talked about before. Brad: One little addendum there, is you can actually, after you put the popcorn tape on the heel, you can put your sock over the top of it, slide your foot into the shoe, and it works very well, also. It depends on the cushion in your shoe, you won't feel the popcorn as much, but simply put more in, and you'll get a feel for it. Mike: So if you're still having piriformis pain, and you're starting to get your butt firing properly, and you want to get it to calm down, a good thing to do is massage it. Some free things you can use are a lacrosse ball, a softball, a baseball, or a tennis ball, which is a little softer. The others are a little harder. You just kind of put it on your buttock muscle. You kind of have to get to a position to put some pressure on it. I've even done it in a figure four, and that really digs in there. But Brad has an alternative if you have a massage gun or want to buy one, you can try it that way too, right? Brad: That's right. So with the massage gun, you simply are going to use the round head, or probably the airhead, whatever you want. The round head I like, and I'll show you why. You lay on your side, and typically flex your hip to get to the piriformis muscle. It connects from the side of the hip, all the way up to the sacrum. But you'll find it. You just get on there, and don't get too aggressive, and you start massaging around. You'll feel a tender spot, and that is where that muscle is tightened up, and you need to release that knot. And you work over it for about 30 seconds or so, and you should start to feel it to release. If it's really tender, and it hurts, you simply go away from it and work around it. And after time you can zero in more on it, and work it. So you can go straight in, but it gets a little aggressive, so sideways with the massage gun works a little bit better, not so aggressive. Typically, you'll be there for a couple of minutes before you get it worked out. What do you say? Mike: I say cut. So Brad, what are the four Bs again? Brad: Be careful, be healthy, and behave. Be helpful. Something. There you go. That's enough, let's go. Bye. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2023. For the original video go to https://www.youtube.com/watch?v=cSsPuxdmZHU&t=59s BRAD: How are you doing, Mike? MIKE: I'm alive. BRAD: All right. Now Mike and I, and Bob have spent decades, literally, doing low-impact exercises with seniors to improve their strength, their heart health, and osteoporosis, and it just works out well. Now we're going to talk about this during this video, and things are going to be explained very well. Mike, do you have something to say? MIKE: We are going to show you five exercises that you can do. You can follow along, or watch and do them later, and they're going to help you stay active, make you a little stronger, and help reduce any pain or stiffness. BRAD: That's right. They are our five favorites, I would say. All right, a little introduction to these exercises, a mindset of what I would like you to think about before you get into them. I want you to do all five of the exercises, but if any of them create any joint pain, any pain at all, that exercise should be eliminated. Overall, you're going to go through five of them, pick out two or three of them that you like the best, and seem like they're best for you, and those are the ones you're going to want to do. You can alternate them day to day, or one week do one, the other week do another. MIKE: In the exercises, there are going to be two different arm exercises, so make sure to pick one of those for sure. We're also going to show a variation, so a simpler or harder version, depending upon how well you can move. BRAD: That's right, we want to fit everybody in so that there are options for everyone involved. MIKE: Let's get to it. BRAD: All right, the first one, a very traditional exercise, is marching in place. Now you're going to swing your arms and your knees. The higher you bring your knees, the more tired, or more aggressive it is. Same with your arms. If you want to start out small, fine. If you want to start out big, that's even better. It's up to you. Mike, can you talk about how long we're going to do this? MIKE: We're going to try to do this for a minute. You can work up to two minutes. This is more time-based exercise. I am doing the seated version, which is easier. You don't have the balance component. If you feel unsteady, Brad's is going to be a little more challenging. BRAD: Yes. Boy, this is nice. I like, this exercise. Think about your breathing and being relaxed while you exercise, it makes a tremendous difference in how you enjoy the exercise and the efficiency of things. MIKE: I can't swing my arms as much. I feel goofy. BRAD: Well, be careful with the armrests, or you'll bump your elbow. Alright, the second exercise is sidestepping left and right. This is an important exercise because it works the lateral muscles, which are incredibly, incredibly important for your stability and balance. You may need a stick or a cane, just to make sure you're safe. That's strictly up to you. And you go back and forth, 5 or 10 times. Mike, do you want to elaborate more on this exercise? MIKE: The first thing to notice is you do not have to do them in red pants. The second thing is to go one to two minutes for time duration. You can hold on to a cane or stick for support like Brad was doing. You can also do these on a countertop or a firm railing. The third exercise is some type of squat variation. I'm going to be showing the easier version first. So you're going to start in a chair, and you're going to stand up, and then slowly sit down. If you need to use your armrest for support, go ahead. If you feel strong enough, you can cross your arms on your shoulders like this. Just make sure you have good control as you're going up and sitting back. Brad, do you want to talk about the variation? BRAD: Yes. If you would like to have it a little more aggressive and work your balance more, be careful with this. Actually, go up behind a chair and hold that, and we're going to do squats. Now I'm going to back up away from the chair. Use something to hold onto, a chair, cupboard, whatever, cane, or stick, and then we're going to start out with shallow squats. Okay, we're going to go down, and whatever's comfortable, if you feel like you get down so far and you get knee pain, or you feel wobbly, stop, go to the chair. We must stay safe with this. A hand on a countertop, a chair, and the stick can be a really good way to work these. Again, go down as far as you feel comfortable. We talked about time. You can do these for a set time if you'd like. If you want to just do 10 repetitions to start out with and build up, that is also a great technique. This is one of those strengthening techniques that's really going to help you out with your balance, getting out of chairs, into chairs, and negotiating up and down steps, so it's an important one. MIKE: Yes, it's a very functional exercise. The next exercise is going to be a wall pushup for beginners, and Brad will show the more advanced version next. This is going to be an upper body arm strengthening exercise. So you're going to bring your upper body towards the wall, and then push back out. The further your feet are away from the wall, the more challenging it will be. Since you're not fighting against gravity, this is a little bit easier exercise to do. And again, we're going to do repetitions with this. Start with however many you can do, and progress from there. BRAD: That's right. Now, if you have a history of doing push-ups, and you want to go right to the floor and do the typical GI pushups, go ahead, do that. We're talking about people who aren't at that level and want a good option. If you have handrails and a stairway, this is a really nice way you can progress, and it's a little bit more challenging than the wall. Good, solid rails, of course. Bring your feet out as far as you feel comfortable. The farther out, the more difficult it will be. So start out safe, and work those. If your handrails are too far apart, it's not an option, because it's going to stress your shoulders and give you shoulder pain. So make sure you feel very comfortable with this. Again, do the same repetitions. When I do push-ups, I like to do a goal of 10. 10 is a nice number to work towards. BRAD: Going to a countertop is a really good situation. A good, solid countertop. This is not solid, so Mike is sitting on this, this is a little bit lower than most countertops, so it'll be higher. And just bring your feet over. And again, we just do the pushups here. Unfortunately, the wall is too close, I really am not demonstrating the way I would normally do it, plus Sam's in the way, but you get the idea of how we're going to do it. Same repetitions. Mike, anything to finish up on this one? MIKE: When you start going into the variations Brad was showing, it's going to engage your core a little more, and there's more gravity, so it's going to be more challenging. BRAD: That's right. It's a win-win. Okay, the next one, another arm and shoulder exercise. Very important, the first thing you must do, we can do it seated or standing, but good posture. So get the shoulders back, the head up, and everything in line, as we want with good posture. Then we're going to bring our arms out in front. We can go palms down, palms together, that's not really important. Out to the side, nice and wide. Squeeze the shoulder blades together in front, and then overhead. You can do this with both hands together or open. If you happen to have one shoulder or one arm that is weaker than the other arm, grab it. Let the strong arm assist the weak one, it can be a good stretch. And then we're just going to repeat these. Again, we can go for time on this. If you want to count, you can count. Mike, what do you have to say about if this is too easy? MIKE: If this is too easy, you can try grabbing a resistance band of sorts. It doesn't matter which type you have at home, or you can even use dumbbells. But with the resistance bands, you're going to grab somewhere in the middle and start with the easier band, typically lighter colors are easier. Do the same motion, pull apart, the band will touch your chest, and then you're going lift overhead. You don't have to have it tight when you're overhead. So just apart and then overhead. This is going to really work your shoulders. BRAD: Yeah, this is great for your range of motion as well as a strengthening exercise. Mike did mention you can use dumbbells, and that's going to work different muscle groups, because the resistance is vertical, down with gravity. And you're going to find these become much more difficult. Yeah, okay, Mike, should we tell them about the advanced method for getting both directions? MIKE: Sure. BRAD: Sure. Most people will not do this, but there will be a few of the overachievers. Use the band and a dumbbell, so we get resistance going out, and we get resistance going up. Again, do not try this unless you can do them very easily with just the bands, or without, it is just another option. What do you say, Mike? MIKE: We have one more exercise for you to show, it's a bonus tip. BRAD: My shoulders are feeling really good after that. I like it. MIKE: Good, you need the work. So the bonus tip is just simply walking. It is an important exercise to do, it is low impact, it has a lot of different health benefits, and it's important to start on a nice, flat road or maybe sidewalk to begin. If you've already been walking a bunch, you could try different terrains, and unevenness, making it a little more challenging, but walking is very beneficial. BRAD: Right. I think one of the big benefits of walking, besides the exercise, is simply doing it outside, particularly in nice weather. It's such a relaxing activity, it lets your mind free, and it's just one of those additional things that make life much better. So, walk away. Oh, I know. I wanted to mention, that I've had people that walk out too far, and then they can't come back. Say they walk a mile out, and they get halfway back, and they realize, I should have limited my walk to one mile, and now I've got a half mile of drudgery and knee pain because they overdid it. It's just an example. So if you have blocks, walk around the block, so you can do 10 laps versus 20, and you get tired at 11 laps, then you're right there by your house, and you can sit down. Or a park where there are plenty of benches to rest at. MIKE: Or a treadmill. BRAD: There you go. But that's not outside. No. You could take your treadmill out into the yard, and get a long extension cord. Maybe a 200-footer, and then the neighbors will talk, and life will be exciting throughout the neighborhood. So yeah, that's a good option. Alright, that concludes the exercises. Look at all of them, pick out the ones you want. And remember, feel strong, be balanced, and keep moving. MIKE: And let us know in the comments section what low-impact exercises you prefer to do because maybe we'll make a video about those. BRAD: Yeah, that's right. Always something new out there. There are people out there with much better ideas than we have. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

A bursa is a fluid-filled sac that cushions the bones, tendons, and muscles near your joints. If the bursa becomes inflamed, it is known as bursitis. The most common bursitis in the hip is trochanteric bursitis. This bursitis covers the bony point of the hip called the greater trochanter. (point of the hip or greater trochanter) Causes of trochanteric bursitis: Direct injury to the point of the hip. This could occur from falling, bumping into the hip, or even just lying on the hip for prolonged periods. Repeated overuse or stress to the hip joint area from work or play activities (running, stair climbing, bicycling). Poor positioning of the hip during sitting, standing, or walking. For example, one may tend to lean mostly on one leg while standing or sitting. Medical diseases or conditions: Gout, rheumatoid arthritis, pseudogout, etc. Previous surgery around the hip, including hip replacement. Bone spurs or calcium deposits on the tendons that attach to the greater trochanter and irritate the bursa. Leg length discrepancy: If you have one leg significantly longer than the other, it can affect your walking and irritate the bursa. Rarely it can be caused by an infection. Do you have trochanteric bursitis? • More common in women and in middle-aged or elderly people. Pain on the outside of your affected hip. Pain when you are lying on the affected hip. The pain often worsens when getting up from a low chair or when getting out of a car seat. Pain with the use of stairs. Single best test you can do yourself. Press on the outside of your hip (over the bony part). If bursitis is present, pressing on the area would result in increased pain. You may also feel warmth and swelling. Bursitis can easily be misdiagnosed. A muscle or tendon tear or tendinopathy could present in a similar fashion. Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2023. For the original video go to https://youtu.be/9jMl3V7OPN8 Mike: We received the following question the other day on Facebook. "I have trouble getting out of a chair. It takes more than one effort. Do you have any exercises I can do?" Brad: So if you're having trouble getting out of a chair it's very likely it's a result of weak legs. Now, if you're not sure if your legs are weak, there are tests you can do at home to figure out if your legs are weak compared to other people your age. We're going to show you this at the end of the video. It's very easy and anybody can do it. Mike: But before we get into the test, we want to show you three very important exercises that all seniors should master to really strengthen their legs. Brad: Now we have selected these three exercises from many, many exercises over many years of experience working with people with weak legs. So we think you'll enjoy them and they'll work very well. Mike: We think these three exercises are perfect because they're good for beginners as well as advanced individuals. You don't need a gym, weights or bands. Brad: You will strengthen each side equally. Mike: The exercises are functional. Brad: You can strengthen all muscles in the legs in five minutes. Mike: So the first exercise is known as the split squat and Brad is going to show the beginner variation to start with. Brad: Alright, for this you're going to have to have something to stabilize yourself. The back of a chair or a countertop works very well. One foot is in front, the other foot is back and you go down slowly. When you feel like you are down enough, go up. Your hands are there just to assist. But they're there to protect you in case you would go down because you overdid it. So, 10 of these with your left leg forward and switch and do 10 of these with your right leg forward. It's an excellent leg exercise. Now to the intermediate version. Mike: For the intermediate variation of the split squat I'm just going to hold onto our Booyah Stik or cane for balance. If you need a countertop still, that is fine. The purpose of this exercise is to go the full range of motion now, bringing the back leg all the way down to the floor. If your knee is kind of sensitive there, you could certainly put a pillow down there for some protection and now it feels nice and soft. Again, you're going to want to do 10 repetitions. Notice I'm holding the pole on the opposite side of the leg that is forward. Go nice and controlled, and do 10 repetitions on one leg. Make sure to switch to the other side. Mike: Now, for the advanced version, you're going to need some sort of weights. So you can just take a duffle bag and fill it full of stuff. Make sure you can hold it, though. To perform, we're going to do the same thing. I'm just going to hold the bag at my chest for a variation. I'm going to do the lunge, go down slow, and up. Keep my back in a nice good posture. Again, I want to do 10 repetitions on one side and then switch. Brad: So the second exercise is for the anterior tibialis. It's a muscle in the front of your lower leg. Mike has a good one. You can actually see the muscle belly work right there. It's very critical for walking and balance. Go ahead, Mike. Mike: So, for beginners, if you struggle to do the standing, you could start in a seated position. We're going to try to do 20 repetitions, and you can do it throughout the day, morning, midday, and evening. Brad: Okay, the second and more advanced version for this is to stand about 12 inches from the wall. You'll put your feet out in front of you, your buttocks, and your back up against the wall, and then you simply pull your toes up as far as you can and back down. That's one repetition. Now, to make it more difficult you simply bring your feet farther away from the wall, and easier, closer to the wall. One word of warning, if you start going farther out, it's important that you have shoes on so they grip to the floor, so they don't slip out and you end up falling. So it's really critical. It's nice if you want to have something to grip like a cane or a chair, and we just simply do these. Keep your knees locked, isolate that muscle. 10 of them should work out well. Mike: So the third exercise is going to be calf raises for beginners. We're going to start in a seated position. And all you're going to do is lift up your heels and go up on your toes just like this. Go nice, slow, and controlled. Start with 10 reps, maybe work up to 20, and just take it easy. If this becomes too easy, Brad's going to show you a harder variation. Brad: All right, we're actually going to do an intermediate and transfer right into an advanced mode. So you go up to some stairs or hold onto something solid, a countertop, whatever it may be, and you simply stand feet shoulder-width apart, and go up exactly the same thing. Now we have the weight of our body going through there. We're going to actually go for 10 repetitions. What you're going to do is progress to using the steps. You have to have your shoes on, okay? Something with rubber soles so they grip. You're going to go to the edge of the first step. You're going to go back so that the ball of your foot, the forefoot, is securely on the step. And then you drop your heels down. You'll get a little stretch in the calf muscle, and you work all the way up. Now, this is really advanced. It's nice to get the stretch and you get a complete range of motion, which is desirable. Now, some people may never get to this because it's going to be too challenging. If you have carpeted steps and you feel like your feet are going to come off, obviously that's not going to work. So 10 repetitions of this as well, if you get to this. Otherwise, on the floor is fine. Mike: Now we're going to move on to the testing portion of the video. This is called the 30-second sit-to-stand test and Brad is going to tell you how to set it up. Brad: All right, so this is an official test. They've done this in studies. We're going to go through the actual setup. So it's the way they do it in their studies. First of all, you need a good chair without arms. It needs to be solid. And even with it being solid, still put the back so it's up against the wall. It assures more stability. The height of the seat pan to the floor should be 17 inches. Now you can measure that. This chair is actually a little taller than 17. It's okay because you're not going to buy a new chair for the test. Just when you do the next test, use the exact same chair so it's all relative. Mike: So once you have the proper chair set up, in order to do the test, you want to sit off the back of the chair with a straight back. Do not lean back against the chair. Again, I want my feet shoulder-width apart for optimal standing position. The hands, you're going to cross at the wrist and place on your chest. Again, you're not using your arms. If you use your arms, you get a score of zero. So we're going to get in a proper position. Now, we're going to stand. Mike: You have to stand all the way up with straight knees. This does not count as a full repetition. I'm not standing all the way up. Also, when you're sitting down, don't just fall into the chair. That does not count either. You need to be controlled. Now what you're going to do is you have 30 seconds to do as many proper sit-to-stands as you can. Once you get your number, you're going to compare it to the chart. Brad, you want to talk about that? Brad: Sure. So you get your number. If you cannot do 30 seconds worth, you're too tired, just stop and you'll use that number. The chart is going to be categorized in age groups starting at 60 to 65, or whatever the chart says. You look over in your age group and compare what the average number is. It's not one number, there's a range. And see where you're at. That's not too important. What is important is after you do the exercises for a week, go back and repeat the same tests the same way and you're going to find out that you'll get stronger as a result of doing these exercises the way we said to. Brad: Okay, for those people who cannot stand up without help of the armrest, your score is zero. But that's okay. There's going to be a number of people like that. It doesn't mean that you're a zero, your score is. Do the exercises as we explained, and in a week come back and do it. You may find you can do the exercise with your arms crossed and without using the chair. The whole point is that you get stronger. Mike: So if you found this video helpful, we do have other videos on leg strengthening. So we'll link that down below, pinned to the top comment and you can check out that video as well. Brad: That's right. It's another wonderful video. And get stronger, be happy, and let's go. Mike: So I heard you had a dad joke for me. Sam the Skeleton: Yes. My wife said I should do lunges to stay in shape. Mike: Why? Sam the Skeleton: That would be a big step forward. Mike: Oh my gosh. Sam the Skeleton: Ah, ha, ha, ha, ha, ha, ha. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://youtu.be/ZHgNcYdTyeQ Brad: All right, there are conditions in the foot related to swelling, edema, and skincare that can lead to sepsis and infection throughout the whole body. I know this from personal experience as well as professional. Mike: The good news is that this is easily preventable and we will show you what you need to know. Brad: If you have chronic swelling in your ankles, and you're concerned about it, the first thing you need to do is see a doctor, and have it properly assessed. Make sure it gets treated properly. The doctor will guide you. Mike: And if you've already seen the doctor, you need to make sure they're monitoring the amount of swelling you're having and the skin appearance as well. Brad: That's right. The doctor will have mentioned this but we're here to help remind you of things you want to avoid. Okay, so this is something you'll really want to watch out for. Personally, I've had experience with this, not through me but through my mother. She has chronic swelling in her ankles. She had dry skin and it was actually flaking. Now, what can happen, I was not aware of this, with dry skin, flaky skin, and tender skin, and especially if you're older, infection or bacteria can get through the skin even if there's not a visual opening. The dry skin has micro-cracks in it, if you will and that's how the infection can get in and cause sepsis, or in other words an infection in your blood throughout your system. Okay, so I'd like to let you see an actual picture of what this looks like. Now, if you have not seen visually, in pictures, or in life what a swollen edematous leg looks like that's dry and maybe reddish, it's not something that is really pretty to look at but it's the way it is. And if you've seen it, you know what I'm talking about. So look at the dry skin in this photograph. That is where you have to have that addressed. Brad: So at that point, you are going to call the doctor, talk to the doctor's nurse, and find out what kind of lotion to put on it to eliminate the dry skin. Typically, they're going to say, at least in my experience, just put any type of lotion on it that's going to eliminate that dry skin. It should not have perfume in it. It should have no other chemicals or additives. I just use Eucerin. Vaseline works, or anything like that. I've talked to nurses who work with this regularly. They have similar advice. Okay, so after you've seen the doctor and the doctor looks it over, one of the very common treatments is to use compression garments. Now what that means is either a sock like we have on Mike here. Brad: Now, these have actually specific compression, typically 15 to 20 millimeters at the toes. And that actually gets less up to 20 to 30 millimeters around the calf. Listen to what your doctor prescribes, and buy the proper ones. Something that's actually more often prescribed particularly if you're elderly, is Tubigrips. The reason they call it Tubigrip is because it's a sock that comes in a long tube, it's all rolled up. You cut it the proper length. It goes from the toes all the way up, just below the knee. Brad: Now what you really absolutely need to do is keep your ankles and feet clean and dry and then moisturize the skin. So every day you're going to moisturize it with a lotion like we talked about or prescribed by your doctor. And what I have found is if you wear shoes all day, now sometimes people will put a stocking over the foot because what happens when you put your shoes on is it gets caught and rolled up because of the shoe. So if you put a stocking, a short stocking over the foot you don't get that roll effect. But what happens is the feet can become very sweaty and it's not a good thing. A lot of bacteria can form in there. So every day, new socks, take the old ones off, and wash them by hand. If you're using compression socks, you can wash them in the machine or however is recommended. Every day do that. Now, in the other case, look at the shoe and put your hand in the shoe. Some people perspire so much that the shoe actually becomes damp and the insert will become damp. Very, very good environment for bacteria and other things to form causing infection. So actually, we're doing this with my mother right now. We have two pairs of shoes. I put her shoes on a shoe dryer and every week that pair dries out. And then I put the other pair on and we alternate shoes. She puts on clean socks and clean compression garments every day. And you're going to have much better luck. I am amazed at how much better her legs look now that we're really maintaining this. Mike, you've seen this before in the clinic. Mike: I have seen it a lot. I would suggest if you have the socks you're going to want to get two or three pairs because you're going to alternate them every day. And oftentimes, if your edema is to the weeping point where fluid is coming out, you're going to really need to keep up on cleaning them. Brad: Right. And definitely be in contact with your doctor regularly. These compression socks actually are kind of hard to get on and off. The Tubigrips are much easier, easier to clean and they're cheaper as well. But that's up to you. Brad: If you happen to be diabetic that adds a whole other complication because it's very, very critical that you do not have anything rolling up with your feet. Make sure your shoes are very clear and clean inside. Definitely, you're going to need to see a professional, a therapist, or the doctor, the doctor's nurse and have you go through this in more detail because diabetes and foot problems go together. Mike: If any of this helped or you have any other suggestions, if you personally have edema, feel free to leave a comment down below and let us know what you think. Brad: That's right. Or any other suggestions for other people looking at the replies. We can all help each other by chatting back and forth. It works out very well. All right. Very good. Be careful. Be safe. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

Femoroacetabular Impingement (FAI) is a condition where the bones of the hip joint are not shaped normally. FAI is usually present at birth and may lead to hip pain in athletes (of all ages), adolescents, and adults. The hip joint is a ball and socket type of joint. In FAI either the ball, or the socket, or both are misshapen. This causes the bones to rub together, create pain, and possibly damage the cartilage that provides cushioning in the hip. Some people will require surgery to repair the damage and deformity. Some people will have no symptoms of FAI. Others may present with the following symptoms: • Stiffness in the hip joint • The hip joint may lock, click, or catch. • The patient may limp. • Hip pain or aching (usually located in the inner thigh or groin area) • Pain will often worsen during physical activity. • Pain may also worsen with prolonged sitting (for example- in a car). • May experience increased pain with climbing hills, or stairs. Tests You Can Do: Your doctor will probably do some imaging tests at some point (X-rays, MRI, CAT scan). This test can be done (prior to imaging tests) to give you a preliminary indication as to whether you may have FAI. FADIR test (flexion, adduction, and internal rotation) test. You will need a family member or friend to perform this test on you: Start by lying down flat on your back with both legs straight and relaxed. Test both legs and compare results. Have your right leg lifted (without your help). The hip and knee should be lifted to a right-angle position (while supporting the knee and ankle). This is flexion. PHOTO A Once in the right-angle position, the leg should gently be pushed across the body toward the opposite leg. This is adduction. PHOTO B And finally, while keeping the knee in position, the foot and calf should be moved away from the body (abduction) PHOTO C. People who have FAI tend to feel pain with the foot and calf being moved away. Repeat the test with the left leg. Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2023. For the original video go to https://www.youtube.com/watch?v=Y2bEDaYZuLs&t=3s Mike: This is Bob and his wife Linda. And within this past year, Linda has developed some bad back pain. Brad: Let me tell you, as a physical therapist, it is embarrassing and it is just hard on you when you cannot help a family member. And this is where Bob was. Mike: Bob's first intuition was to give his wife the prone press-up exercise made popular by Robin McKinsey. But after doing this exercise for a while, she was seeing no success. Brad: So he went to plan B, he went to Dr. Stewart McGill, who has done extensive research on back pain. And then he gave her the exercise that he often recommends, the cat/camel. Mike: Again, she saw no success. Brad: And a third thing, Bob, that he gave the typical exercise by Dr. Stewart McGill is walking as long as it's tolerated. So she did that as well. Mike: And after consistently doing these exercises for two weeks, she actually got worse. Brad: Now with Linda's situation, things were getting worse and it really affects a person. It was getting so bad that she was considering giving up bowling and activities she really loves. Mike: So Bob was dumbfounded and didn't know what to do. So he turned to a friend, physical therapist Rick Olderman. Brad: Now Rick Olderman is not just any therapist. He's actually a specialist. He's written a number of books and he has some key options for situations just like Linda's. Mike: In Bob's world or his mind, he believes that most back posture is caused by too much flexion throughout the day whether you're standing or sitting and slumping in a chair. And in some cases, this is correct. Brad: So with Rick Olderman, he actually believes the opposite can be the case where people are actually arched too much in the other direction causing the back pain. Mike: So what did Rick do? He gave her three exercises to help decrease this lordotic arch in the low back. Brad: Okay, the first component is stretching the hip flexors. We're going to sit on the edge of the bed just like Mike is here. Feet off of the edge. Go ahead, take it over Mike. Mike: So to perform this stretch, simply lie on your back and you're going to bring both knees up to your chest. You're then going to bring one leg down and stretch the hip flexor on my left side here. Notice I'm keeping my right leg up towards my chest and I'm trying to bend my left knee back. If I'm too far up and hit the table, I can just scoot more toward the edge and perform the same stretch. You're going to want to hold this for 30 seconds, and keeping it in this position should make your back feel good and not have any pain. Then you're going t reset in a neutral position and stretch the opposite way. Mike: Another important thing to look at is to make sure your leg that is down is in a straight line, not going too far in or too far out. Brad: Nice work, Mike. Good explanation. So with this stretch, Linda was doing it two to three times per day. Things were going well and she continued with it. All right. The second exercise that Rick had Linda do was the all fours rocking. Show it, Mike. Mike: To perform this exercise, you're going to get in a quadruple position on my hands and knees. I'm going to keep weight through my palms as I am getting into a sitting position, bringing my buttock to my heels. Once I get down here, I'm going to hold this for three to five breaths and be in a relaxed state. Then I'm going to come out of it and come back to the starting position. You're going to perform three to five repetitions of this spread. Do you wanna talk about how it helps with your low back curve? Brad: Right. So you can see his back is actually flexed. That's the opposite of that arched or lordotic position we're technically talking about. So also this can be done on a bed. If it's too soft, it's going to make it difficult. Probably a carpeted floor would be preferred in that situation. All right. The next exercise that Rick had Linda do is something called glute pumps. It's going to help strengthen the proper muscles to get the goal of no pain. Go ahead. Mike: So to begin, you're going to be on your elbows and knees. You're then going to lift one leg and kick up toward the ceiling. Notice that my heel is pointing toward the ceiling. You're not going to go through the full range of motion all the way to the mat and all the way up. You're just going partway up and doing little oscillation movements for 30 seconds or 30 repetitions. Make sure to stop and then switch. While you're doing this, you should feel your butt muscles firing and engaging, not your hamstrings. Mike: So in addition to the exercise, Rick wanted Linda to fix a few habits she may be doing that are causing her back pain. Brad: So in the seated position, we don't want to overarch the back and actually allow it some comfort. We're going to use a simple pillow from the bedroom, take that, put it lengthwise in the chair, and then lean into that. That offers support. It's comfortable and allows the back to flex actually in a good, healthy position. Brad: The last habit that Rick had Linda do was something known as soft knee walking. Go ahead, Mike. Explain it. Mike: So when you typically walk in heel strike, what you're doing is actually increasing the arch on your low back. If you are going to land on your forefoot with a bent knee, it's pretty hard to actually extend my back. I would have to be walking kind of awkwardly. So in order to prevent the low back arching, you just simply land on your forefoot more, and then you can bring your heels down. Mike: In order to do this, you're going to have to take shorter steps. And you're also probably going to have to look at your footwear because if you have a large heel on your shoe, which most shoes have, it's going to be kind of hard to do. So in your house, you can either try going barefoot or using sandals. Brad: So the big question is, what are the results? Did Linda get better? Mike: Within two days, Linda's back pain was better and within a week, she was back to bowling, 100% pain-free. Brad: But the question is, what were her bowling scores? Mike: That's the real question here. Brad: Actually, she is feeling much better. We don't worry about the scores. Bob said it was a whole change in her life. She was grateful. Mike: And he said a happy wife is a happy life. Brad: There you go. Nice work Bob. Good work, Rick. Mike: So if you want to learn more about back pain and try some stretches in bed check out our video "5 Best Stretches For Low Back Pain In Bed. Do Daily." Brad: That's right. Good luck! Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager EZBack Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.