This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2018. For the original video go to https://www.youtube.com/watch?v=wZcfJfn32oQ&t=18s Bob: Today we're going to talk about 15 common exercises you should never do. Never, ever. We’re going to make sure that you never do them and we're going to explain to you why you shouldn't do them. Brad: Sure, that helps a lot. Bob: All right, so let’s talk about the first exercise. It's a common exercise. I think the government used to have you do it, didn't it? It’s the windmill. What you're doing here, what's really hard on the back and the discs of the back, is flexion and twisting at the same time. Brad: Sure. Brad: If you want to hurt your back, this is what you should do. Do windmills without a doubt, they are really bad for you. Brad: Particularly as you get a little older, you're even more prone to it. Bob: Right. So, I could feel that right in my low back. By the way, I'm going to be doing all 15 of these exercises today. I'm going to be in bad shape by the end of the day. Brad: Yes, Bob, you are. That's why I'm going to just watch. I'm going to crack the whip. Bob: Next one, most people know this, I think, but maybe they don't. You should not be doing full sit-ups because it puts a tremendous amount of stress on the discs of the back. Brad: Right. Particularly, right in the low back. And particularly the ones where you reach for your toes. Bob: Right. Right. They've done studies on this. They've actually stuck a needle in the disc of the back, and they've measured the amount of pressure and this puts a tremendous amount of pressure on it. I don’t know if it'd be worse but certainly not better is, if you did supported sit-ups. Where your feet are supported. So there are devices, those benches you could slide your feet underneath. Or you have somebody else hold and you're doing the full sit-ups. And then you see some people holding a weight and that makes it worse. Brad: Yeah. Grab that kettle ball. Bob: No, I'm not going to do that! I'll blow a disc. Brad: Or doing sit-ups on an incline. It certainly works the stomach muscles well, but it hurts the back. Bob: It's also working the leg muscles when someone supports your feet. You're working your hip flexors. Brad: Yeah, hip flexor and that rectus femoris. Bob: So, staying right into this theme also avoid v-sits. Again, it’s hard on the back. And if you want to make them even worse, do v-sits with a twist. Brad: Right, right. Bob: It's the same principle again, you're bending the back and you're twisting it at the same time. Brad: Right, with a lot of pressure in the middle there. Bob: Yeah. Just bad for the back. I mean, I’m done with those and I’m going to do some extensions to counter all the bending. Brad: Don't worry, if you want to get your core and your stomach strengthened there are much better options. Bob: There are a million ways to deal with that. Brad: We have videos on core exercises, but we must stick to the goal here. Bob: Right. The next one is triceps dips off a bench. So, you're going off the end of a bench. It’s a tremendous amount of stress on the shoulders. It's at the end range. There are better ways to strengthen the triceps. We had a whole video on that. Brad: Yeah, so when the shoulder's coming to end range extension here, which anytime you put a joint at end range, it's more susceptible to injury, no matter what. Bob: Yeah. And you can get some impingement with that even just the way you're putting your shoulder into place like that. Next, I'm jumping off into a different area here. This is a simple one. Anybody who runs a lot, I want to make sure you don't run on the same side of the street all the time. There's always a little bit of a camber to the road, a little bit of a tilt. Brad: So the water runs off the road and doesn't stay in the middle. That's a functional thing. Bob: So if I run down the right side of the road and come down on the other side, I'm always on the same tilt. And you're putting the same stresses on your ankle, and your knees, and your feet. If you're susceptible to plantar fasciitis. I'm sensitive enough that I can tell when I'm on one side of the road too much. I know legally or safety-wise, it's best to always go against traffic, but I actually go out against traffic, and then in with traffic is what I do. Brad: Right. Yeah, use good judgment, you know, use a different route or something. Bob: I try to pick roads that have wide shoulders so that we don't have to worry about it. Brad: I had a patient who had tendonitis on her peroneals. and she was on a walking program, walking the same side of the road and I said, well, switch sides. And within a couple of days, it started to get better. Bob: It went away. Brad: Right. Bob: And that's the same about a track. You don't want to go around the track in the same direction every time, you want to reverse that. So just a little helpful hint, that really makes a big difference. The next one is upright rows. Brad: Oh yes. So, we're talking about this. Bob: Yeah. Look what has happened here. His shoulders are internally rotating. When we're testing a shoulder for impingement, we actually internally rotate the shoulder and bring it around. Because that is usually what causes or enhances the impingement. Brad: Right. Bob: So, this is going to make the impingement worse. Brad: So, like you said it's a test to provoke it. Why would you do an exercise that provokes it? Bob: Right. So obviously you're not going to do this, usually, with a bar, you put weights on a barbell which puts even more stress on it. So, we want to save the joints. There are other ways to work those muscles. Bob: All right, this one is just kind of a silly one. I see people doing this sometimes. I've seen an occupational therapist do this one time. They think they're doing chest strengthening, but which weight does gravity go? Gravity goes down. So, I'm working the shoulder right now. Bob: I'm not working the chest. To work the chest, you must go against gravity, which means you must be supine with this motion. Brad: Right. Unless you have the infamous wall anchor, that's a different story. Bob: Yeah. Now he's working the chest. Because the resistance is coming from behind him. Brad: That's the big thing about the weights. They only give one direction of resistance, and that's down. Bob: That's why it's really hard to do lats. Latissimus dorsi because you must pull down. You can't take a weight and pull it down, because it's going with gravity. Brad: Yes. Bob: But we digress, don't we, Brad? Brad: Yes, let's carry on. Bob: All right, the next one is loaded side bends. Brad: I see a lot of people do this one. Bob: So, they're basically bending to one side. Brad: But they only have weight on one side. Bob: I don't do these. But again, it’s hard on the back. It's just putting unilateral stress on the back. Brad: I'm assuming they're thinking it’s working the core, which is true. It works some core muscles, but you put a lot of stress on the spine and there are better ways to do that. Bob: Yeah, unilateral stress. I've seen people, even a fitness guru on YouTube, that did this one. I'm like, really? I would think they would know better, but I guess not. The next one is behind-the-neck press-ups. Brad: This is particularly bad because not only does it stress your shoulder joints, but you must get your head forward to get out of the way. Because if you have an iron barbell there, it kind of hurts when it bounces on your neck. Bob: Yeah, you're in a bad position for your spine. We're not big fans of these anyway. I mean, you have a small shoulder muscle pushing up a long lever arm. I've just seen so many injuries with this. Brad: Well, not only that, but if you have impingement, it's going to impinge. And if you don't have impingement, it puts you higher at risk for that. So, you may have problems. We’re going to get comments on this, I know. Bob: Right because a lot of people like doing these. Brad: They love to do the military press and they don't have any problems, but there's going to be a certain percentage of people that will get problems. Bob: Yeah. We have to go with the odds, and the odds are against you. If you do those, you're going to get hurt eventually in our opinion. The next one, Brad, is actually a wide-based pushup. So what we're talking about is you get your arms way out, like out to the side here and then going down, and your shoulder is internally rotating. And again, we can get that impingement going on. Brad: Sure. Bob: I like to put my hands back more with elbows in and it works the lower part of the chest. But just especially wide-based, with your hands up a little bit further, up even with the shoulders, I can just feel that even. It just doesn't feel good on the shoulders. Brad: Sure. So, your elbows are in and not out wide, particularly when going down. That's what he is talking about, the internal rotation of the humorous if your arms are out far from your body. We're not going to get into details, but you'll just have to believe us on that. Bob: If you're doing some type of jumping exercises, certainly avoid concrete. But the other thing is we want to make sure you're jumping right. One thing, a lot of times people land, especially women, tend to want to land with their knees a little bit in. You definitely want to make sure that your knees are lined up with your feet when you land. Brad: Right. So, you can see, you know this would be the plum line where we want to keep the knee in there. Bob: As opposed to inward. Brad: Right, puts a lot of stress on the ACL and the knee joint. Bob: Same even when you're doing squats and stuff like that. You want to make sure these are all lined up here. Brad: Right, good mechanics, not putting stress through those joints. Bob: Another thing, Brad and I are not big fans of the quad extension machine. You know the one where you get your ankles hooked in, and straighten your legs. You're putting a really heavy high amount of stress onto the patella and even on the joint itself. And it's not functional. Maybe if you're a kicker, but I like full-chain functional activities for strengthening. It's just a good one to avoid. It's not a good one. Brad: Right. I think people like it because it really does make those quads work and you can see it. It looks like, wow, it does really work the quad. Because I used to do them at one time. Bob: I did too, I did too. And then you start getting imbalanced though, too. I think sometimes where the quads are maybe a little bit stronger than the hamstrings. Although, you can do the hamstring on a machine like that too. All right, the final one is, we're going back to those v-sits and some people take a medicine ball, or they'll take a kettlebell and do rotations. It's the same thing again, you're flexing the back and you're twisting the back at the same time. I know it feels like you're really working hard and you are, but it really is causing a lot of possible stress to your back, and possible injuries. Brad: Sure, you bet. Bob: All right. You know, we welcome the comments. I know a lot of people may not agree with some of these, but this is based on our 700 years of experience working with patients. Brad: Yeah, we like to keep you safe for the long run, not just when you're young and healthy, but when you get older like us. Bob: Become old like us. All right, thanks for watching. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 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.

How can massage help Carpel Tunnel Syndrome? Doesn’t the median nerve get entrapped? Yes, but hear us out. Upton and McComas years ago suggested a phenomenon known as double crush syndrome. They suggested that a high portion of patients with a peripheral lesion (for example the median nerve at the carpal tunnel) also had a second lesion elsewhere. For example, in the neck or forearm. They implied both lesions contributed to symptoms. In other words, pressure on the median nerve in the neck or forearm made the median nerve more sensitive in the carpal tunnel. The median nerve (nerve roots) can get irritated in the neck. It can also get entrapped or irritated in the pronator teres in the forearm. So, we often treat the neck with posture and exercises and also massage the muscles of the forearm. Also consider this: The carpal tunnel contains the median nerve along with 9 muscle tendons (the four tendons of the flexor digitorum profundus, the four tendons of the flexor digitorum superficialis, and the flexor pollicis longus (FPL) tendon). Stick around and we will show these muscles at the end. The median nerve also innervates these muscles. If these muscles are tight and it stands to reason they may place more stress on the tendons going through the carpal tunnel and put more stress on the median nerve. Therefore, we find it makes sense to massage the muscles of the forearm and even the meaty part of the thumb (thenar eminence). The pronator teres originates immediately above the medial epicondyle (inside bump of your elbow). (thenar eminence) (Pronator teres origin) Head attachment choices can be based on the following: a. Big Round Head Attachment: Good for larger muscle groups like the glutes, quadriceps, or hamstrings. Allows you to cover more surface area. Moderate in aggressiveness. b. Small Round Head Attachment: Less aggressive to moderate. Great for tendonitis if used sideways. (Big & Small Round Head) c. Air-filled (Pneumatic) Attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for relaxation. d. Bullet Head Attachment: Aggressive. We have found it to be helpful with treating trigger points or knots. e. Plastic Flat Head: Moderate. Good on the IT band, pectoralis major (with ribs underneath), or plantar fascia (bottom of the foot). Great for tendonitis if used sideways. f. Steel Flat Head: (Can be heated up or cooled down prior to use). Moderate to Aggressive. g. Knobby Attachments: Generally, for larger muscles. More aggressive. h. Field Goal: Can be used along both sides of the spine. Also, some have recommended its use on the Achilles tendon. This article and video are part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order 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://www.youtube.com/watch?v=ortxiDURobc&t=33s Brad: We're talking about core strength for the seniors, particularly, but for anyone. Very important for seniors as far as getting out of bed easier, getting up from a chair easier, making your posture better, and decreasing and managing low back pain. We're going to show you a very simple way to do it. You don't have to get on the floor in any contorted positions. Bob: Absolutely not. Brad: When we think core strengthening, so many people think of getting down on the ground and doing sit-ups, doing the plank, or doing some oddball things. Bob: Leg raises. Brad: Yes. But this is much easier. This is what I want you to do, all you need is a wall. Even if you walk with a walker and you're relatively stable you can do this one. So, listen closely. Go up to the wall, and you're just going to be about arm's width away so you're touching the wall. That's about the distance you're going to start with. You should have shoes on, something so your feet to grip the floor. Not socks or barefoot, for sure. Bob: You don't want to slide. Brad: You're right. Get your feet shoulder-width apart. Now we know the right distance. Then put your fingers right here on your lower stomach and tighten those stomach muscles so you can feel them tighten. If you've got a lot of fat tissue there, just work with what you've got. Tighten it up and then hold it tight. Brad: Reach back out to the wall, while you keep your stomach tight, and go to your forearms with good posture. Don't just bend at the waist, that doesn't count. Brad: You must go forward with your back straight. It's a little different. If you feel uncomfortable, start out closer and that's okay. And then keep your stomach tight as you're here. Hold that for 20 to 30 seconds. You'll feel that stomach get tight and tired. Brad: Now, if you do this and it's too easy for you, don't get too far out. The other option is simply to take one leg and lift it off the ground, about two inches is all you need. Bob: That's going to force you to tighten up your stomach even more. Brad: Yep, and just do that so you get those 30 seconds done. Simply push away, back up. If you have a walker or whatever, then you're fine. And that's it. Bob: I’ll tell you; it really helped my shoveling snow. Brad: To learn how to tighten the core? Bob: Yeah, right. It’s really a lot better on the back. Brad: Yep. So, this is something that we've got from Doctor McGill. He's a world-renowned therapist. Bob: He's the back guy. Brad: Yep, he's the back guy. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 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 September of 2022. For the original video go to https://www.youtube.com/watch?v=d_hYSZaCsok&t=329s Brad: I want to tell our viewers this quick little story to prove a good point. This gentleman was in his forties at the time, and he is watching a security camera, and he is watching this person walk away on the security camera. He asked another employee, he said, "Who is that old person that works here?" Bob: Right, and it was him. Brad: Yes, and the reason why he looked so old is that he is walking with a poor, slumped posture. Bob: I love this guy, but he's got poor posture. Really humped over. Brad: Posture makes all the difference in how you look. I see people at the YMCA, they're in their sixties and seventies, God bless them, they're exercising, but their posture is so rounded. And you do not want to wait until you're in your sixties to fix this, because it's hard to straighten up to look young again. Bob: Right. Brad: Posture makes a big difference. We're going to show you some easy tricks on how to take care of this. Before we get to the simple, little exercise of movements, I just want to relate this to everyday life. Every day, everyone brushes their teeth. It's not a problem, and you know why you're brushing your teeth. If you don't brush your teeth, they're going to rot out by the time you're 65 or 70. Bob: They'll be gone. Brad: Right, so you just do it. Well, if you want to look tall, with a good-looking posture, you need to do simple exercises every day. Bob: Every day! Brad: Just like brushing your teeth. It's as simple as that. Okay, let's get on to the first one. We're going to show you four options, simple movements, or exercises. Pick two of them out and do those throughout the day. They only take a few seconds of your day. They're easy to do and they work. First, if you want to do it lying down, on the floor, or on your bed, Bob will demonstrate. Bob: Or the snow. Brad: Or the snow, snow angels. So, look at Bob, he is keeping his arms flat on the floor. Bob: So, what happens if my arms can’t go flat on the floor, Brad? Brad: Yeah, if it's too tight, like mine, that's okay. That's going to get better the more you do it. Bob: Right. Don't force it down. Over time, it should get better. Brad: Right. None of these should create pain. You only have to do five. If you want to do 10 that’s fine. Now when you're doing this, make sure you add a chin tuck. So, Bob will demonstrate that the chin goes down, and his head stays in contact with the floor. Bob: You can have a rolled towel here underneath your head. Brad: You can. If you're already slouched you may not be able to do that. Bob: Right. You might have your head up off the floor. You might need a pillow. Brad: Yeah. And your head is hanging there because it's that tight. I've had many patients that way. You can do the chin tucks while you're seated, as well. Chin tucks, chin tucks, chin tucks. Do them all day long if you want. Well, I'm exaggerating, but they are good to do a number of times throughout today. Brad: If getting down on the floor is difficult. Obviously, that's not an option. I'm going to show you the next one, number two. This is a good alternative to laying on the floor. Go to a wall that doesn't have pictures hanging on it, so you don't knock them off. Then butt up against the wall and shoulders. Do the chin tuck with your head, touching the wall. If you can, if not just stretch it the best you can. And then the wall angels. Now, as you can see, my shoulders are inherently tight. My shoulders are touching, I'm chin-tucking. Bob: Go way up, Brad Brad: That's as far as I'm going, Bob. Bob: That's it? Brad: That's it. I'm sorry. You know, I swim a lot too. Some people are going to have that and that's okay. The big thing is your shoulders are back and your chin is tucked in. So, when I walk away it becomes a habit of looking tall, and strong versus "blah". Bob: Looking young. Brad: Yeah. Looking young and strong, things are good. Okay. This fourth option is going to be limited because you need some simple equipment. If you happen to have a pull-up bar at home, a good way to work on your posture is hanging. I'm going to use hanging handles, this is even better because I'm going to use the wall to help force posture without me working at it. If you have a pull-up bar, you can do that and use the same method. If you have to jump up to get to it, it's too high. Use a stool so you can grab it and then let your body weight down with your legs slowly. So, if you're against the wall, it’s a nice advantage. Shoulders, and head back. Do the chin tuck. I know everything is good. My butt's up against the wall and slowly let down. You're going to decompress your back. You're going to work on your shoulders. Open up that AC joint where you get decompression. So, this is good for posture. Good for shoulders and your back and just hang out here. Bob: It might make you taller. Brad: Yeah, go down. If you have pain in your shoulders, don't put that much weight on it, have it controllable by having your legs forward. Bob: Yeah. Over time you might be able to tolerate more. Brad: Yeah. Bob and I use these on a regular basis. Again, wonderful for my shoulders, and has been working well for my swimming. I don't know why I can't go higher on the wall angels. Bob: Yeah. I was only 5'4" when I started, now I'm 6'6". Brad: Again, it's an option that not everyone will have. Use one of the other ones and work towards that. And finally, Bob, we just want to add on a bonus thing. Bob: What's that? Brad: Walking. Bob: Walking, that's right. When you walk, you can take your arms and put them behind you and stretch, straighten yourself up first, and then walk. Brad: Yeah. And if you want to walk like this, it forces those shoulders back. Bob: Yeah. You look like a professor. Brad: Yeah. But don't lean forward. Bob: Right, make sure everything is upright. Brad: Yep. And the neighbors will go by and say, "My goodness! Look at Bob. He looks 10 years younger". All right. Take care. Stand tall. You're going to look younger and feel better. Bob: Be careful out there. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 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.

When massaging the hip, your primary focus should be not only on the muscles that attach to the hip but also on the muscles adjacent to the hip. As Kelly Starrett (author of Supple Leopard) calls it “upstream” and “downstream”. You can use any massage head that you find effective. See the guide below. Always start at the lowest variable speed and work your way up. Some of the hip muscles are very deep and under other muscles. Therefore, they are hard to get at. But overall, we want to massage the hip flexors, hip extensors, hip external rotators, hip internal rotators, hip adductors, and hip abductors. Rules: 1. You do not need to massage any muscle that is not sore or tight. 2. Avoid pulse and lymph nodes. 3. Go against the grain (fibers) and with the grain. 4. Stay until you make a change - hopefully no longer painful. 5. Use the correct head. Head attachment choices can be based on the following: a. Big Round Head Attachment: Good for larger muscle groups like the glutes, quadriceps, or hamstrings. Allows you to cover more surface area. Moderate in aggressiveness. b. Small Round Head Attachment: Less aggressive to moderate. Great for tendonitis if used sideways. (Big & Small Round Head) c. Air-filled (Pneumatic) Attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for relaxation. d. Bullet Head Attachment: Aggressive. We have found it to be helpful with treating trigger points or knots. e. Plastic Flat Head: Moderate. Good on the IT band, pectoralis major (with ribs underneath), or plantar fascia (bottom of the foot). Great for tendonitis if used sideways. f. Steel Flat Head: (Can be heated up or cooled down prior to use). Moderate to Aggressive. g. Knobby Attachments: Generally, for larger muscles. More aggressive. h. Field Goal: Can be used along both sides of the spine. Also, some have recommended its use on the Achilles tendon. This article and video are part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you.

If our eyes are the windows to the soul, our voices tell its story. We are inextricably connected to our voice, it tells others a lot about who we are, where we have been, and what we are currently feeling. What if you are experiencing changes in your voice, how do you get help for it? When is it appropriate to get help? There are times when we lose our voice after yelling at a stadium or feel vocal fatigue after a long event, but if it goes away, we don’t need to follow up. If you experience a change in the way your voice sounds and/or feels that is chronic, and keeps coming back or never gets better, especially if it affects your participation, that is when you should get it assessed. Who can assess a voice disorder? ENTs are the most common first stop, as they can use an endoscope to see your vocal folds and surrounding structures. They make medical diagnoses, for instance, cancer and lesions. However, most ENTs are generalists and have limited training in voice disorders. You want to find a laryngologist, a voice expert, as they will have more experience and possibly better equipment. Videostroboscopy is the gold standard for assessing voice disorders, it uses a similar fiberoptic camera as the endoscope, but it has a strobing light, which enables the viewer to see your focal folds move in slower motion. This allows them to see much more information, like what the edge of the folds look like when they are voicing, periodicity, and slight differences in each fold. The laryngologist will comment on any tension seen between and above the vocal folds, what it looks like, and how severe it is. Tension is a common culprit of harsh, strained, and uncomfortable voice. Getting diagnosed in our society can be a long and arduous path. We often have to be advocates in order to get answers for what happening to us. We get second and third opinions, or never try, because it is so overwhelming. If you are not getting the answers you need, seek out the help of a speech-language pathologist (SLP) who works in the area of voice. SLPs have a wide range of domains that they work in, so be sure to ask if they specialize in voice. These days with teletherapy, you can usually see anyone in your state! The SLP will do their own perceptual assessment based on what they can see behaviorally and acoustically, they might feel your muscles, have you do vocal tasks while recording, ask about your history, have you complete a questionnaire, and try to stimulate a better voice to see which treatments could work. No one should have to suffer with a gravelly and uncomfortable voice, even if you just want to change the way that you sound, find an SLP to work with, they can get you back on track and prevent it from getting worse. Check out my video on a stellar voice relaxation technique HERE Check out my Voice Course Playlist HERE Check out my new YouTube channel HERE

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://www.youtube.com/watch?v=3Oq5o-g-vgY&t=83s Brad: Many of our viewers are probably suffering from joint pain with this cold weather. It might be from a poor diet, it just might be arthritis. So we're going to show you a couple of options that are going to help reduce and stop that pain without meds. That means no side effects. I did a little homework on this, and I found an article from January 2022 written by Deborah Fulham Bruce Ph.D. This article is reviewed by a medical doctor and this information is good. Plus, we have over 57 years of hands-on clinical experience. Bob: Oh my god, we're old. Brad: Yeah. And we found this all consistent. Bob: It's true. Brad: I think there's going to be no surprise. One of the things you can do with that joint pain is to use some heat on it. Bob: It feels good. Brad: It feels good. The second option in this article which is not a real big surprise to us is cold. Use cold packs. I must admit, in my practice over the last 25 years I can think of one person with severe arthritis, and she really liked cold. Bob: It's very rare. Brad: Yeah. Most people like heat, but there's always that option. So we're going to cover that as well. Now with heat, one of the things that it does is it helps dilate the vessels and increase circulation. Bob: More blood flow. Brad: And that helps. It just feels good. We're going to talk about differences in what type of heat to use for options. Cold on the other hand restricts and pushes some fluid out. There's some numbing effect from the cold that can help reduce the pain. You can try each one. Bob: You use cold on your back, right? Brad: Oh yeah. I'm a cold person. I don't know if there's an arthritic problem, I don't think it might be coming up though. So, we're going to get the first options of heat that you can use. Number one, as therapists I think we've always used moist hot packs and we have these hydrocollators where these hot packs are soaking in hot water. But people don't have those at home. Bob: Absolutely not. Brad: To make it simple, a few good options are simply a warm shower or doing the dishes in warm water, and getting those hands warmed up. A hot tub. For some people, you could use a sauna or a steam room. However, if you do that, you need to make sure the doctor okays it. If you have a heart problem, you may not want to go into a hot tub or a steam room. Bob: Agreed. Brad: You can have problems with that. Other options for at-home are simply hot packs. There are cold and hot packs that you can do both of those. You can either put this in the freezer, comes out cold, or put it in the microwave and there'll be instructions on it how long to put it in there and put that on your aching joints. Brad: The other option is an electric hot pack. Now there are standard hot packs that usually have two or three temperatures. A big caution with hot packs like that, they're conventional. They don't go very deep. They go about skin deep. They feel good, but you have to be careful if you put it on all the way high and you fall asleep with it. Bob and I have both had patients that burned themselves because they fell asleep with a hot pack on high and it can be a problem. Bob: Absolutely. Brad: Now the other type of hot pack, this costs more but it is definitely superior. It's far infrared. It's a special type of hot pack, far infrared rays will heat up deep into your tissues. Thermotex Far Infrared Heating Pad Bob: 2.36 inches. Brad: Right, over two inches and you can leave them on much longer. The Thermotex infrared heating pad only goes, I believe to 107 degrees is what it heats up to. There's only one setting and it goes deep. And you can leave that on for up to 45 minutes without concern. Bob: Right. Brad: So that's another excellent option. If you have not tried cold on those sore joints, you can try it. An easy way to do it without spending any money is to go to your freezer and take out a package of mixed vegetables, corn, peas, whatever it may be. They work well. They're cold. If you have knee joint pain, you simply put it right over your knee. Do not put cold directly on your skin. There's a potential to get frostbite. Typically, with patients I've had, they designate one bag of frozen peas for their cold pack so that's an option. If this works well, you can actually make a cold pack that works very well. Bob: I've used one. Brad: Simply go to the store and get some rubbing alcohol. It does make a difference on the percent alcohol, this is 91%. If it’s a different percentage it just changes the ratio. So, here's an example I made this last night. I took two freezer bags and it says cold pack on there so no one uses this for anything else. I put one bottle of rubbing alcohol and then two of water. So the ratio is two water to one rubbing alcohol. This is 91%, which I haven't used before. I've always used a lesser and this will not freeze. It's just cold water now, which is nice because it's darn cold and it actually goes over the top of the knee well. Now what I would do with this is I would dump some of it out and add more water. Because I like it so it turns slushy. If I use the alcohol with, I think it's 70 some percent, this would probably come out slushy. And that's something you have to learn. Bob: Got it. Brad: But these work well. You get done with it, put it back in the freezer. Bob: It's cold. My gosh. Brad: You're darn right it's cold, Bob. It's a cold pack. Bob: Hence the name. Brad: Yes. Or you can simply get one of these nice cold packs, make sure you get a good one. If you get a cheap one, you put it in the cold, in the freezer and they come out and they're hard. Bob: It's a big brick. Brad: Those are the el cheapos. They're not worth buying. You're better off making one. Otherwise, it should come out soft. You can wrap it around the joint, your shoulder, your hand, whatever it may be. And the nicer ones like this one, we like iReliev. They make an excellent quality one. You could use it for a hot pack as well. Bob: Yep. Double Whammy. Brad: Two for the price of one type of deal. Also, you could put some ice in some water for an ice water bath. It's aggressive. Bob: Oh, very aggressive. Brad: Yeah, some people like it. It's not going to be for a lot of people. Bob: Right. Brad: So again, cold for 10 to 20 minutes, not longer than 20 minutes is going to be all you need. Again, never on your direct skin. And you know, I think these things can help. No side effects. Bob: If I hold hands with my wife. She's got cold hands. Brad: She’s got cold hands and a warm heart. Bob: Right. Brad: You're a lucky man, Bob. All right. Very good. Enjoy the winter. Keep those hands, feet, and joints feeling good. Bob: Take care. This week we are giveaway a Bob and Brad Hand Warmer that works great to warm cold and arthritic hands. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. 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 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.

The Tensor Fascia Lata muscle attaches to the Iliotibial Band. Tightness in both structures on both legs can cause an anterior pelvic tilt and a person to be knock kneed. The tightness of these two structures can also lead to I.T. band syndrome. I.T. Band Syndrome can cause an aching burning pain on the outside of your knee. Pain can also refer up the hip. The pain is usually brought on by a repetitive sports injury such as running or biking. In addition to the pain, one may also experience clicking, popping, or snapping on the outside of your knee. One may also feel warmth or see redness on the outside of the knee. Iliotibial Band Syndrome Apply the massage. 1. One will first want to massage the Tensor Fascia Lata. a. Note the location - attaches to the Anterior Superior Iliac Spine and into the I.T. (iliotibial band). You will not be able to stretch the I.T. Band per se. It is very thick and strong. Could lift a Volkswagen with it. However, it is possible the I.T. Band has gotten adhered down and needs to be massaged to loosen up the adhesions. Again, note the location. This article and video are part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you.

Achieving overall wellness is a process that takes time and effort. All of us need to take care of ourselves in order to be productive and healthy. Women, especially, can find it challenging to navigate the daily grind while trying to stay balanced and maintain their physical and mental health. Here are tips on how women can overcome the daily grind and improve their overall wellness. Change Your Diet Focusing on your nutrition is one of the best ways to maintain your physical health. Eating a balanced diet with plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats helps keep your energy levels up throughout the day. It’s also important to drink plenty of water throughout the day, as well as limit sugar intake from processed foods. Taking vitamins can also help supplement any nutritional deficiencies in your diet. Get Better Sleep Sleep plays an incredibly important role in maintaining physical and mental health, yet many people struggle with getting enough quality sleep at night due to their busy schedules or other lifestyle factors such as stress. Improve sleep habits by establishing a nighttime routine before bed and avoiding screens at least one hour before bedtime. You can also declutter your bedroom for a healthier sleep environment. Eliminate Stressors Stress is an essential part of life, but it is important to find ways to manage it effectively so that it doesn’t become overwhelming or debilitating. Keep in mind that identifying what triggers stress for you is key. Whether this includes certain people or situations or even just spending too much time on social media platforms, you can find strategies for reducing or eliminating stress, such as meditation and exercise. Start a Garden Gardening is a great way to relax while still being productive. Also, it’s good for your mental health. Before starting gardening projects, make sure you consult online resources and reviews on gardening tools and supplies so that you get everything you need for success while staying within budget. Keep in mind the size of the area you have to work with as well as what type of garden you want to start, such as vegetable or flower. Check out HomeGardenHero for detailed info. Pick Up Other Hobbies Having hobbies outside of work helps reduce stress levels while also providing outlets for self-expression, which are both important when it comes to achieving overall wellness. Again, gardening is a great start, but you can also try painting classes or learning an instrument like guitar or piano. There are plenty of options out there, depending on what your interests are. Further Your Education Getting an MBA degree opens up opportunities for professional growth, which could lead to higher paychecks down the line, all while improving your skill set. Take a look at your class options and consider earning a degree online. This is an easy way to keep working and managing your household duties while focusing on your goals. Make a Career Move Is your current job feeling monotonous? If so, it's time to take the leap and try something you love. Countless opportunities can better suit your abilities, especially if you choose to go back to school. Be sure to spruce up your resume with an online template before submitting applications or interviewing for potential openings. Just choose a professional-looking format and customize it with the colors, copy, and design changes you want. Here's a possible solution that can help. Work for Yourself If you want more flexibility with working hours, consider starting an LLC (Limited Liability Company). This type of business entity allows owners personal liability protection while providing flexibility and tax benefits. Every state has different rules about forming an LLC, so do some research before getting started. Finding ways to increase your overall wellness can be challenging, especially if you have a busy schedule. Start small, make changes to your diet and sleep habits, or pick up a healthy hobby like gardening. By setting a few goals, you can beat the daily grind and feel better all around. Photo by Jill Burrow

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2023. For the original video go to https://www.youtube.com/watch?v=VZ_4X9hiSm4 Brad: If you want to improve blood flow in your feet and your legs, we're going to show you three options that are going to make this very easy to do. No exercise, no medication. As a matter of fact, if you do not do a couple of these, your blood circulation will not get better. Very simple. Bob: Yeah. Brad: All right, Bob, you know my mother. She has some issues with her leg circulation. Bob: I do. Brad: As a matter of fact, I've been dealing with that right now. So I thought I'm going to make a video because I know there are other people that are having similar circulation problems. Bob: It’s very common. Brad: So the first thing that you have to address is the footwear. If your footwear is not loose enough, particularly in the forefoot, you can do all the exercises you want, and your circulation in your feet will not get better. Bob: Right. Brad: So, let's look at the biggest thing, we searched for quite a while with my mother to find footwear that had a wide enough toe box. We're going to back up, and I'll talk to you a little about what I found with her. You look at a walking shoe or running shoe, but you know typically it's going to be a walking shoe with this population, they come to a point, and that point jams the toes together, taking the circulation and limiting it. Bob: What do they think we're elves? Brad: Yeah. It's a style. It's a fashion and that's why they're doing it. You can get shoes now that have a wider toe box. Let's compare these two. Brad: The black pair has a wider toe and that's the natural shape of the feet. Now, the cheapest way that you can buy shoes shaped like this, is to simply get a pair of Crocs. They're loose-fitting. Make sure they're loose-fitting. I didn't realize how useful and how healthy these are for your feet regarding circulation. Plus they don't have a lot of support which can be, depending on your feet, some people might need support if their feet are really in bad shape, but for the average person, you want less support in the feet, they're finding out, now. Bob: How much do they cost? Brad: I think they're around $50 or $60. Bob: Oh, they are? Brad: Yeah. They were a little more expensive than I thought. But the benefits are, they last a long time. When they get dirty, you throw them right in the slap sink and scrub them down with a little Spic and Span. They work well. Seriously. Bob: And they're comfy. Right. Brad: Relatively cheap, compared to the shoes I had to buy for my mom, which are extra wide. They were Velcro and we spent about $190 on them. But it was hard to find a pair because she has edema, and she has a lot of swelling. Bob: Sure. Brad: So, you do what you have to do when it's for your mom. Bob: Right. Brad: This is a shoe that I bought. I just want to show it, this is a hiking shoe. It's got a wide-toe box. So there are more manufacturers starting to make wide-toe shoes. I think Merrill, I heard, is going to start making a wide-toe box, a weird shape. Bob: Come on Merrill. Brad: Yeah. I have a feeling that this is one of those things, that in another five years, it's going to be cool to wear wide-toe shoes. So anyways, let's go on to the next point. All right. The next thing you want to address, and this is very simple but very helpful, is simply elevate the feet. So if you're lying in bed, on the couch, on the floor, just, simply, get some pillows out. Put them underneath your legs. The rule of thumb is so that your feet are higher than your heart. Just do it so it's comfortable. This is two pillows; I could easily put another one under there. Bob: Right. Yep. Brad: The next thing, if you do want to find something that's even more comfortable, is one of these leg wedges. Bob and I have used these for years, with thousands of patients, I'd imagine. Bob: They work great. Brad: And I would say 95% of the people are very happy with it. And it's better than a pillow. Bob: It’s also good for back pain. Brad: Yep. They're good for back pain. Everyone says knees, hips, and back. It's just a comfortable wedge. They are not very expensive. I think they're around $30. All right, let's go on. If you're sitting, this is a thing I have with my mother, is she has to get her recliner up. She doesn't like to; she just doesn't like it. But anyways, we're working with her. Otherwise have an ottoman, and get your feet up so that your feet are not dangling. That's really important. Take the time, get the pillows, and get your feet up. Brad: We got one more important thing to go through. The last thing, which is very easy to do as well, is to get yourself a pair of compressive socks. They should be, graduated. In other words, they're tighter around the foot, and as it goes up toward the calf, there's not as much compression. Typically, if you look at how they're rated, it should be 15 to 20 millimeters of mercury. The tight ones are closer to 30 millimeters of mercury. Or right at that point. Bob: You can ask your doctor. Brad: Yeah. Talk to your doctor or your therapist that's familiar with compressive garments. They will know. If you don't want to go to a doctor because you don't have a serious problem, just get the lighter ones. You're safe with that. These are iReliev, we like their product, but there are a lot of different products that are good. I have a pair on right here. One thing you have to avoid at all costs, like these are a little long for me because I can pull them up past my knee, and that's no good. I wore these on a plane to Alaska over the summer and I left them there. And what happened was, they rolled down and we call that a tourniquet syndrome. And so what happens is, it gets really tight, right around that roll, and it was very uncomfortable, and it actually cuts off the circulation, particularly with the lymph, but also with the blood flow. Brad: So if you have socks and they're too long, make sure you double them up and spread that out. I have about three or four inches there, that'll be okay. The best thing is to get the right length to start with. Bob: Or way above the knee. Brad: Yeah. Or way up so they don't roll down. With my mother and for some people, these are hard to get on. Bob They can be very hard to get on. Brad: My mother is not going to put these on. Even five years ago I said, "Can you try these on?" and both she and my dad, were having the problem and they said, "Take them back." Bob: They're terrible. Brad: But if you use Tubigrip, this is a nice product. It comes in rolls, and you measure it to the right length, so that goes just below the knee, and so the toes are exposed. Bob: It's inexpensive, right? Brad: Yeah. This is 10 yards, and I don't remember what I bought. But anyways, it's not cheap, but it's not really expensive. I think it's cheaper than buying compression socks. Then you wash them and you can have two sets. So that one pair you're wearing and the other ones you're washing. Bob: Right. Brad: You need to air dry them, and hand washing them is a good idea. This also has a real problem with tourniqueting. The person must be attentive to it and pull them up and keep it from tourniqueting. Sometimes they'll stay. If it's a real problem, you can get something called Coban, which is a tape. I've got that on another video. But it's a simple tape that stretches, and you wrap it around. It doesn't get tight. Bob: That holds it in place. Brad: Yep. Coban. So anyways, that's important. If you're really having problems with circulation and you're trying these things, or if you have so much edema or circulation problems where you're turning red, talk with your doctor. Like my mom was starting to seep or weep the other day. Which the fluid's going through the skin. It's a problem. You must get after it. Bob: Yeah. And then I would see a doctor for sure. Brad: Yep. But these things all work well, and they will help. Bob, what say you? Bob: I Agree. Brad: Bob concurs. Say no more. We have spoken. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 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.

What is Patellar Tendonitis? Patellar tendonitis is an injury to the tendon connecting your kneecap, (patella) to your shinbone. The patellar tendon works with the muscles at the front of your thigh (quadriceps) to extend your knee so that you can jump, kick, and run. In fact, patellar tendonitis is also known as jumper's knee and is most common in athletes whose sports involve frequent jumping (basketball, volleyball, and high jump would be three examples). However, even people who do not participate in jumping sports can get patellar tendinitis. (Shown in red) In using massage, we would recommend massaging the quadricep muscles as well as the tendon itself. The four quadricep muscles blend and attach to the patella which then attaches to the shinbone by way of the patellar tendon. The patellar tendon can develop microtears and inflammation often from overuse of the tendon. You will perform cross-fiber massage on the tendon, but you first start with a general massage to the quadriceps. You want to keep them supple and mobile to decrease the amount of stress on the patella and patella tendon. Massage can be performed across the muscle fibers and lengthwise. Also, attempt to perform flossing while massaging the quadriceps muscle (bend and straighten the knee while massaging the quadriceps). Cross-fiber Massage on the tendon This massage should be performed across the fibers of the tendon. The massage should be aggressive if tolerated. Try the ball head attachment in a side fashion not directly on the tendon. If the pain does not improve within 30 seconds and in fact gets worse - STOP IMMEDIATELY. Continue to massage the quadricep and try the tendon again in a few days. The tendon massage if tolerated can be performed up to 15 minutes a day. If you begin to tolerate the ball attachment, try the flat head with the rounded sides. Again, use in a side fashion and use on the sides of the Achilles tendon. For the Quadriceps, you can consider the use of the following attachments. Head attachment choice can be based on the following: a. Big Round Head Attachment: Good for larger muscle groups like the glutes, quadriceps, or hamstrings. Allows you to cover more surface area. Moderate in aggressiveness. b. Small Round Head Attachment: Less aggressive to moderate. Great for tendonitis if used sideways. (Big & Small Round Head) c. Air-filled (Pneumatic) Attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for relaxation. d. Bullet Head Attachment: Aggressive. We have found it to be helpful with treating trigger points or knots. e. Plastic Flat Head: Moderate. Good on the IT band, Pectoralis Major (with ribs underneath), or Plantar Fascia (bottom of the foot). Great for tendonitis if used sideways. f. Steel Flat Head: (Can be heated up or cooled down prior to use). Moderate to Aggressive. g. Knobby Attachments: Generally, for larger muscles. More aggressive. h. Field Goal: Can be used along both sides of the spine. Also, some have recommended its use on the Achilles tendon. This article and video are part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/ Bob & Brad's Massage Guns C2 Massage Gun (US), T2 Massage Gun, EM-19 Massage Gun, Q2 Mini Massage Gun (US), X6 PRO Massage Gun with Stainless Steel Head 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 in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2022. For the original video go to https://www.youtube.com/watch?v=Az2FtFwQRG0&t=219s. Brad: Oh man, these legs are stiff. It doesn't get any better year to year but we're going to show you a nice, easy warm up for whether you're walking, jogging, or going for a hike. Get those legs moving, you're going to feel better. Bob: You’ll feel younger. Brad: That's right. Bob, say no more. This is going to be five separate exercises. They're going to take 20 to 30 seconds depending on your choice. And just remember, if any of them cause any pain, any sharp pain, stop. It's not one for you, but they'll probably all be fine. You are going to need probably a wall, and maybe a cane, or a walking stick for some people for a little balance. But it's no big deal. It'll be self-explanatory. Just to be clear, these are all done in the standing position. Bob: Right. Brad: I'm going to do this with a stick and you'll see why. But you can also just touch the wall if you need it for balance. The first one is hip flexion. In other words, just marching. Again, if you don't need the wall, that's fine. If you have a walking stick or a Booyah Stik, whatever, that's fine. Brad: Now what you can do is do a little over pressure. Go like this. Bob: Be safe. Brad: Yep. Be safe. It's nice to have something on both sides if you need that. And you don't have to give the over pressure. Five on a leg is more than enough. We'll go onto number two. Okay, we're going to do a similar one but we're going to get the hamstrings to work and the knees and the hips. So, it's up and then kick out and just let it come down. Up, kick out, and down. Now some people may be able to just do this as you walk. If that's not very stable, hands on the wall or counter and just do it stationary. Hand on both sides maybe. Bob: So that's a dynamic stretch. Brad: Yep, it a little more dynamic. Exactly right. Really gets things moving nice. About five on a side. Okay, we're going to go to the next one. This one. Butt kickers. Bob: What is this, Brad? Brad: Actually, I remember these from track in high school. It's where you just try to take your heel and bring it up and kick your butt. Now you're not going to kick it up and hold it there. This is strictly up and down in a steady fashion. Have your hands on the wall for balance. Bob: Again, it’s dynamically stretching his quad. Brad: Yep. So, we're working that, getting the knee joints really moving. If you feel stable and you're more mobile, you can do it as you walk. 5 to 10 on each leg. You're good. Next one, number four. This is simply to get the hip to rotate back and forth. So put your toe on the floor and your heels off the ground, and you're going to rotate. That really does a lot of rotation up in that hip joint. It gets those rotator hip muscles working. Bob: Brad, what do you call this? Brad: I call this putting out the cigarette because that's what I learned when I was a kid. My parents smoked, they quit smoking later, but they’d throw the cigarette down and put it out with their foot. You know, back in the sixties everyone was smoking. Bob: Everybody, right. Even doctors did. Brad: Yep. If you have a shoe on, it gives you a little resistance, which is a little bit better for some people. All right, the last one is what we call the golfers' lift. So, the ball is in the cup, and you bend forward like you’re going to pick it up. This is where typically people need something to hold onto depending on your balances. Bob: Like the golf club. Brad: Yep. Keep the knee relatively straight and you bend forward as far as you feel comfortable and then come back up. Do those five times on a leg. That really works the hamstrings, it gives them a little stretch and it makes them work, so you're strengthening them as well. Just back and forth. Make sure you have sturdy balance. Bob: It's like one of those dipping birds. Brad: Right. With these exercises, once you get used to them and you do them a couple times, it'll take you less than two minutes to get through all of them. Then you can get on with your walk or if you just want to do them to wake yourself up in the morning that works too. Bob: Very good. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat 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 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.