This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2020. For the original video go to https://www.youtube.com/watch?v=EnLPbVBNVjg Bob: This video is a part of a series of videos on plantar fasciitis. So this one is called, will a night splint help my plantar fasciitis? Now, the purpose of a night splint is it's going to apply a stretch all night long so that the plantar fascia gets healed in a lengthened position. Brad: Which is the same as when you're up and standing. Bob: Which is the same as when you're up and standing. And quite often what you'll find out with plantar fasciitis is that it feels good when you wake up in the morning. Then you take a couple of steps and it retears. And all of a sudden you have that really sharp pain. So what we're trying to do is prevent that by stretching all night long. This worked really well for my wife. This is what put her over the edge, but I would recommend that you first try our first four or five videos and see if that helps you. Maybe you aren't going to need a splint. Brad: Right. Yeah, it's an option. Bob: It's an option. So, you're going to try the stretches and massage first. The problem with splints is they can be bulky. They can have a poor fit. They can be uncomfortable, and it can take a while to get accustomed to them. It could get to the point where it may even affect the way you sleep, and believe me you need your sleep in order to heal. Brad: Right. Bob: So, that's the negative part of it. So again, if you're making the improvement, hold off. Some people, with, when they have a stretch on their foot all night long, it actually, the foot gets numb, so that's not good either. Brad: Right. They may have it adjusted too tight possibly. Too much stretch. Are we going to get into that, Bob? Bob: Yeah, we'll talk about that, but we're going to talk about four different options basically I have here. The first one is an anterior night splint. That means a splint that fits on the top of the foot more. Brad: Yeah. Maybe should we say more clearly what the splint is doing. So that we clarify the stretch. So, if I'm laying in bed all night long and my foot is like this, which everyone sleeps with their foot we call plantar flexed, that plantar fascia is going to start to heal in a shortened position, and when you stand up and put weight on it, stretch and it tears like Bob was talking about. If we maintain the foot in this position all night long, it will heal in the same position as when we stand on it, eliminating that painful tear. Bob: And it even goes up into the big toes. That's why you'll see some of these, we like it when they actually stretch the toe a little bit too. But again, it's got to be tolerable. You can't put up with it if it hurts all night long. You won't be able to sleep, and you won't, you'll be throwing this thing away. Brad: Right. Bob: So, very good that we took time to do that. These anterior splints, what I found out with them is they do well in holding the arch up, but they don't really pull on the toe at all. But they did research, and they found out that these kinds beat out the posterior ones to some extent. I have one here by Vatery. I'm absolutely not recommending it, not by any means. This is only part of it. It fell apart on me. The little buckle fell off. It's hard to put on. It's just, it was awful. Brad: So, anterior means the front of the foot. The splint is on the front of the foot, and there is nothing on the back or the side of the foot in regards to an actual splint. And you'll see the difference when we show the posterior. Bob: The nice thing about the anterior one is they usually tend to be a little bit less bulky. My wife had one that was just really a nice one. I would have recommended it all day long, and they no longer sell it. I mean, it was not bulky. It worked well. Brad: And the other thing is when you get up at night if you have to go to the restroom or something? Your foot, you can walk on it. Where with the posterior brace, if you're half awake, and all of a sudden you forget you had it on, it could pose a risk of a fall. Bob: I mean it's made so you can walk on these, but they're a little Herman Munster. So, this is a posterior splint, and like Brad is saying, you know, the problem with it, it's bulky. You know, imagine this in bed with you under the sheets. Again, it does work. I like the fact that you can really adjust how much tension you have. Brad: So I can push the toes down more or, as it gets better, you continually pull it up a little bit at a time. Now, past neutral would be too much. I feel an aggressive stretch, but I'm just demonstrating the adjustability. Bob: Now, a lot of them come with a little wedge so you get a little stretch on the toe. So, positionally, I like the posterior brace so much better. But comfort-wise, they're not as good. The problem is, I know I look at the reviews. They all have kind of poor reviews. I haven't found any anterior or posterior splint that has decent reviews. So, it's kind of a bugger. Brad: I've got a patient right now who's had it for a long time, and he says, yeah they help, but he doesn't wear it every day. He says maybe three nights a week, and it does help when he takes it off, but it's a little awkward in bed with sleeping. And so again, it's something that you really should use consistently day after day after day. And then if you go one or two weeks, and you're not getting good results, then you can assume it's not going to help. Bob: The other thing you can try is a plantar fascia night sock. Now, the problem with these is people have been having trouble with the fit. But they sound like the perfect thing, don't they, Brad? It's a sock, and it has a little strap that pulls up and attaches to usually a little bit of a collar on the ankle or calf. The problem is people really have trouble with the fit on those, but if you can get the fit right, I would probably lean toward those. Brad: So, that's just a regular sock. Bob: Yep, and it's got a strap attached to the sock and it pulls up to a strap that goes up to the ankle, and they attach it. Brad: What's it called again? Bob: Plantar fasciitis night sock. So, the final thing which Brad and I aren't so sure about, ideally what it's doing, is a compression sock. Brad has one on. So, they have plantar fasciitis compression socks. They have great reviews, they have thousands of reviews, and they're in the 4.5 range. So, you might want to check them out. They do definitely feel like they hold your arch a bit, right, Brad? Brad: Yeah, I mean they're tight to get on. You don't just slip them on. You have to work at it a little bit, but it feels good. If you have any swelling problems, it's going to at least help that, and it's supporting the plantar fascia for sure. But, it's got good reviews. We have not had patients that have worn it, and said, yeah they really help. Bob: Right, we haven't had anyone. Brad: But that's not to say we're behind the times. I don't know why. Bob: Yeah, we'll find out. Maybe you guys can let us know in the comments below whether it helps you. Thanks, everybody. Again, check out the full series at bobandbrad.com. 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 October of 2022. For the original video go to https://www.youtube.com/watch?v=Fpv8MZrGF7I&t=98s Brad: All right, Bob, frozen shoulder. You can begin these exercises once you're out of the inflammatory phase and you're in the freezing or the thawing phase. Bob: We have seven exercises for you. Brad: If you're not familiar with the inflammatory phase, that's when you first get it, it's very tender, it's sore, and you may get a shot of cortisone from your doctor. Bob: Might even hurt at night. Brad: Yep, and once you get through that, there are two more phases, and these exercises will jumpstart you and get you going. Bob: Excellent. Brad: All right, the first exercise, get yourself a dumbbell, two to three pounds is adequate, or something in that range. Bob: A soup can would work. Brad: What we're going to do is called a pendulum, a very common exercise for the shoulder. You stand hinged at the hip, put your arm on something to support your body weight, and let the arm just relax and start swinging it. The idea is the weight helps momentum. Bob: And break those adhesions. Brad: Exactly, get that scar tissue broken up a little sooner than later. Forward and backward. Bob: It can be a little sore, but not a lot of pain. Brad: Yeah, if it's creating sharp pain, it's not ready for it. A little bit's okay. Do this for two to three minutes and do that two or three times a day. Bob: Sure. Like an elephant. Brad: Oh, an elephant’s trunk, yeah. You can think of it that way. All right, the next one is the Statue of Liberty stretch. You will need a stick four to five feet long. It doesn't have to be a Booyah Stik, you can use a mop handle. Bob: Or a broomstick. Brad: A piece of Dowling, whatever it is. You're either going to put it on the ground or on the chair that you're sitting on. I'm going to put mine on the ground and it works, you'll see. Take your sore, tight shoulder and that's the one you're going to walk up as far as you can until you tighten the shoulder up, it's as much stretch as you can get. Good posture and lean forward. Bob: It pulls. Brad: Yeah, you'll feel it pull on that shoulder. You get really good leverage. That leverage is a big advantage for this particular diagnosis. Bob: So, what if my broomstick slips? Brad: Yes, now the Booyah Stick has a nice rubber bottom, so it won't slip. If you have something that's slipping, take your shoe, put it in the shoe and that'll help grip it and that'll work well. Bob: Then after you do it once, you can go up again. Brad: Yep, and you'll notice after a few days or a week or two you're getting up higher. You get to the top of the stick, man, you're feeling good. Good stretch. And then if you start on the floor, you can move the stick up to the chair. Put the shoe up in there and do it just like Bob was. Brad: All right, number three coming up. This is one of my favorites. The next one we call the paddling because it's just like if you've ever canoed, it's like you're paddling a canoe. With the shoulder that is stiff, I'm going to grab about the middle of the pole and push it back like this and stretch it so that we get that extension. We don't only want to stretch forward, but we want to go backward into extension. Bob: Again, slight pain is okay. Brad: Yep, 5 to 10 repetitions so you go back, hold and stretch. Hold and stretch. I do this one. Bob: Every morning, right? Brad: Yep, as a maintenance program and I just do 10 on a side. It takes me less than 30 seconds. But if you have a frozen shoulder you're going to spend a little more time with it than that. I would do the other arm as well if you can. Bob: Right. Keep it limber. Brad: All right. Number four, you're going to start with that same stick again and you're going to grab it with both hands in front of you, palms away from you so your thumbs will be out. We’re going to simply go out to the side. We call this abduction. It will probably not go as high as flexion but whatever you do, just do the same thing. Stretch and relax. 10 times do those two or three times a day. This is a relatively easy stretch, very similar to the paddle. Just out through the side. Okay, the next one is what we call twists, like the peppermint twist or whatever it is. Anyways, take that same stick, and bring your hands about a foot apart or so. You can do this lying on your back or standing like Bob is and kind of like you're a helicopter and we're getting some rotation stretch on the shoulders right, which is important for functional things like driving a car or opening a doorknob. Do about 10 of them. Bob: You're doing a good job, Brad. Brad: Do them as much as you can throughout the day, at least three times. Bob: We have two more. Brad: Number six, this one's a little more complicated until you do it once or twice and then it's very easy. The arm holding at the bottom is the involved, tight shoulder. You take your stick, grab it behind your back with the palm away from your body, and grab it above with your good arm. Bob: The top palm facing the body. Brad: Yeah, good point. And make sure you have a shirt on, so it slides on your shirt and as it comes up, it's a nice stretch. This is a good stretch to do for a healthy shoulder, frozen shoulder, it's going to probably be later on as you get more flexible. So, to get to that position, this is the way I explain it to my patients. Put your stick there, thumb down, palm away from you, grab it, lift it up and go over the top of your head with your forearm and then you're there. And simply stretch away. Bob: Beware of splinters. Brad: Yeah, if you've got a piece of Dowling, make sure it's varnished, or you don't have any splinters on it so you don't have to do to the urgent care and have a doctor pulling out splinters or your spouse. All right, and the last one. The last one is near the end of the phase to get the maximum range of motion. You can do this if you have the pull-up bars at home. We're going to do some hanging. One thing that's nice is to go against the wall so you can use the wall to control how much intensity the stretch is. Bob: It adds some support. Brad: We are using our Pull Up System. Bob: And it's tremendously on sale, Brad. Brad: That's right, they're like half off right now. $50 and they work really well for pull-ups, but we're not going to do the pull-up for a frozen shoulder. All right, so whether you're doing your chin-up bar or the pull-up bar, like I said, if you can get your back against the wall, I'm sliding down. You may only get a little way down to start out with. As it improves, use more body weight. The friction in my body against the wall is really nice, it really helps you to control the descent down and the intensity of the stretch. Bob: Yeah, it's good for your back, too. Brad: Oh, yeah, decompression of the back, shoulders, this is a wonderful thing. Bob: It makes Brad taller. Brad: Yeah. Eventually, you can see I'm just hanging here, and I do these daily and so does Bob, just as a maintenance program for the shoulders and the spine. All right, that was number seven. I'm feeling taller, my shoulders are stretched. It’s definitely a good waker-upper in the morning, as well. Bob: Yep, you look good, Brad. Brad: Well, thank you, Bob, wow. 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.

Follow these rules: (Can do with knee straight) 1. Go against the grain (fibers) 2. Stay until you make a change - hopefully no longer painful 3. Use the correct head 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 IT band, Pectoralis Major (with ribs underneath), or Plantar Fascia (bottom of the foot). 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. Flossing: a. Seated Hamstring. Hit the entire three muscles and add in some flossing (movement of the muscles and nerves). Bending and straightening the knee while aggressively applying the massage. You can use a knee glide or fitglide. This video is 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

Anxiety is a common mental health issue that can be caused by various factors, including stress, trauma, and genetics, which can significantly impact everyone’s daily life. This condition can give us the feeling of mental strain and physical tension, so as a result, our muscles can become sore and fatigued just as if we were doing strenuous physical activity. Photo by Nathan Cowley from Pexels In order to tackle and deal with these issues, it’s essential to know how to allow our minds and muscles to rest and recover. While medication and therapy can be effective treatment options, several exercises can help reduce anxiety, promote relaxation, aid muscle recovery, and enhance the entire process. In this article, we will explore five relaxing and relieving exercises that can help reduce anxiety and live a normal life. Deep Breathing Deep breathing is a simple exercise involving taking slow, deep breaths via your nose and out through your mouth. It helps to slow down your heart rate and calm your body. Find a comfortable seated position and close your eyes to practice deep breathing. First, take a deep breath through your nose, filling your lungs. Then, gradually let it out through your mouth after briefly holding your breath. Repeat this procedure several times while concentrating on how your breath feels as it enters and exits your body. Progressive Muscle Relaxation Progressive muscle relaxation is the technique that implicates tensing and relaxing various muscle groups in your body, starting at your feet and working up to your head. Just like deep breathing, this exercise can help to relax the entire body and reduce anxiety levels. To practice progressive muscle relaxation: Find a comfortable seated or lying down position and close your eyes. Starting at your feet, tense the muscles as tightly as you can for a couple of seconds, then release and let them relax. Work your way up through each muscle group in your body, tensing and relaxing as you go. Yoga The physical poses, deep breathing, and mindful awareness practiced during yoga have been shown to have a calming and stress-relieving effect on participants who suffer from anxiety. Find a yoga class or instructional videos that are appropriate for your level of experience, or practice some fundamental poses at home on your own, such as the downward-facing dog, child's pose, and corpse pose. Photo by Max Nikhil Thimmayya from Pexels Meditation Meditation is an exercise that involves focusing on the present moment and letting go of distractions. Find a position where you can sit comfortably and close your eyes to begin the practice of meditation. Focus your attention on your breath, noticing the sensation of the air moving in and out of your body. When you find that your thoughts have wandered, bring your attention back slowly to your breathing. You can also try guided meditations, which use a script or prompts to help you focus your mind. Photo by Vlada Karpovich from Pexels Keep Your Body In Motion Endorphins are chemicals that help to improve your mood. For example, a simple physical activity like going for a walk can help reduce anxiety by triggering the release of these endorphins. Find a light physical pursuit that you enjoy, like running, swimming, or dancing, and make it a point to engage in that activity consistently. Photo by Pixabay from Pexels Final Thoughts Sure, we know that it might be difficult to rid oneself of anxiety at times. However, you should be aware that there is a way out of this unwanted situation, even if you feel as though you are trapped in it and cannot get out. Try the above-mentioned exercises for anxiety the next time you find yourself experiencing this undesirable condition and see if they work for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2021. For the original video go to https://youtu.be/ta2emAffqjE Bob: Today, we're talking about the seven best balance exercises to stay upright, both beginner and advanced options. I'm going to be the beginner, Beginner Bob. Brad: And I'm going to attempt the advanced ones. But this is great. You can do them at home, they are easy to follow. You don't need any special equipment and they are good for all ages. Bob: Right. Just do what fits you. Brad: All right. Anyways, Bob, let's get on with this. Now Bob's going to do the easier ones. I'm going to do the harder ones. There are seven of them. Pick out which ones work best for you, or what you like to do. You don't have to do all seven, although you could. And we're going to do them at home. The goal is 30 seconds on each of them. I'm not going to time this. It's not going to be in real-time, because we want to take a little time to make sure they're done properly, and we'll do a little explanation. For the first one, I'm going to use a stick. You don't have to use a stick. You can hold onto a chair as Bob does. Bob: Yeah, I'm using two feet. He's using just one foot. Brad: Exactly, so, we're just going to go up on your toes and then back on your heels, ankle strength. Ankle strength is a big part of balance. So, that's why we're working on this. Now, I've got the stick to help to balance. If it's too easy, simply let that down and put your hands up. Okay? And, you know, for the advanced, you can go to one foot. Bob: Sure. Brad: That will challenge, I think, pretty much everyone. Now, the next one, number two, is the single-leg balance. This is a standard test that therapists use. Bob's holding onto a chair. You could use a cupboard. For advanced, just use your fingertips, if you can. Bob: And once you get it down, you can maybe let go for a little bit. Brad: Sure. For the advanced person, do the same thing. It's probably going to be pretty easy, so the next thing you do is close your eyes, and that makes it quite a bit harder. The other option is to get a piece of foam, like a cushion off your chair. We've got a foam one made for this from Pete's Choice. They work really well, but then, that becomes much harder. You probably won't even have to close your eyes. But you can do both if you want. Bob: We want to mention, right now, too, that, always safety first on this. Brad: Yes! Bob: If your balance is poor, you may want to have a belt around you and have someone behind you holding on. Brad: Yep, someone right there with you to keep it safe. Bob: We don't want you to get injured while you're training to have good balance! Brad: Right. You know, if you're a young 25-year-old, and if you fall, you just bounce right up. But there are a lot of people who may need to be more careful. For the beginner or the geriatric. So let's go, where are we at? Number three? Bob: Yep, number three. Brad: Now, this is a nice one to do. Pretend that you are standing on a clock. You're going to balance on your left foot and with your right foot, you're going to cross over and touch at nine o'clock, then you're going to touch in front. And then you're going to reach out to the side with your toe. Then you're going to reach behind you. So, there are four locations. And then you're going to start all over. So, it's nine o'clock, twelve o'clock, three o'clock, and six o'clock. Bob: Now, you can use a countertop, or I'm using the Booyah Stik, here to balance. Brad: Yeah, if you have a walking stick or a cane, or, again, have someone hold on to you. For the advanced people, get your foam out, and that makes a big difference as you can see here. Make sure you do both legs. You'll find one leg will more than likely have better balance than the other. And you can feel your hip working. This is great for strengthening. Great for balance. Brad: Okay, next one, sit to stand. You may say, what does this have to do with balance? But they found, particularly with seniors, this particular exercise is the number one exercise to prevent falls. It strengthens the legs and you are working balance at the same time. And it's simple. Bob: Yeah, and if you have trouble sitting to stand and doing multiple reps, you can use your arms to start. Then progress to, maybe, hands on your thighs. And then progress to just doing it with your arms out in front of you. Brad: We don't have chairs with armrests, but, you know, get a chair with armrests and you can assist. Ten of these is a good number, as opposed to 30 seconds. If you're young and this is way too easy, simply do it with one leg. You do need something to balance. Well, most people do. And do the one-legged sit-to-stand. Bob: I think I'm too low to do one leg. Brad: I'm going to try, I guess I can do it. But you have to be 30 years old to do that. Bob: Impressive. Brad: But anyways, do it with both legs. For the advanced people, 10 times on a side will probably be good enough. Those really tough strong people you could add some weight. There are always options to increase resistance for those people. Brad: Heel-to-toe walk. Now, this is a really good one for proprioception. In other words, your body knows where your legs are without looking down. I'm going to demonstrate. So, the heel needs to touch the toe. It's like you're walking on a tightrope. Now, for people that are beginners, you may have to look down and see where you're at. Bob: Yeah, look down, you may have to grab onto a countertop or something. Brad: Yes, be safe because this one is a lot harder than it looks for seniors. I've worked with a lot of people, and I'm typically holding onto them the first time they do it. Especially if they feel like they could go backward because, even if you look down, you cannot see what's going on. For the advanced people, probably, will be able to do it without a cane or a stick. And again, the way to advance this, for those people, close your eyes and do it. It makes a big difference in your balance. But it's really working your balance. Bob: Safety, again. Brad: Exactly. Bob, you're like my mother. Always worried about me falling. Bob: Someone has to be. Brad: Yeah, that's true. I always feel safer. Okay, and the next one. This is a simple one. You're going to need something to hold onto or a chair behind you. The safest way to do it, for beginners, is a chair behind and in front of you is a countertop or another chair. Bob: Oh, I see. Brad: Go ahead and stand up. We're going to raise our arms up like this, but you're going to go up on your toes at the same time and hold it. Bob: And I hit the ceiling. Brad: Yeah. We'll have to knock the ceiling out for Bob. But the thing with this one is, it's more challenging for you to balance with your arms up than with them down. And for seniors, when you're reaching up into the cupboard, that can be a good practice exercise. Bob: Well, you want to maybe start with one hand. If you have to hold on to something, you may have to reach up with one arm. Brad: Yeah, exactly. Bob: But it's good to look up, too. While you're doing it. Brad: Yes. Your balance changes, depending on where you look. So, for beginners or the senior people, that's a really good option. For the advanced people, you probably won't need that. You're going to go up and again, if it's too easy, close your eyes and do it, or do it on one foot and that will challenge you, I have a feeling. Brad: So, very good. Now, the last one. Bob: I'll let you do that one, Brad. Brad: For beginners, it's going to be an advanced beginner, almost getting to the advanced stage. Bob: Sure. Brad: Throw the ball. And, yes, you get a bouncy ball or a basketball. I've done it with this, with people 70 years old, but I'm holding onto them. And just simply start bouncing the ball, for the beginners and see how you do. If that goes well, and you have someone holding on, or right next to you, you can try to bounce off the wall. This can be a big difference for that level. Brad: For those people who are advanced, and they're athletic and whatnot, then you're going to go one foot for sure. And then you can get that foam out and go one foot balancing, or bouncing off the wall, which is even harder. You can't do it with your eyes closed unless you're really good, because you need to see the ball. But turn 90 degrees sideways. That really changes it. Bob: Yeah, that makes it tougher, yeah. Brad: Yeah, yeah. Do that for 30 seconds. It's going to improve your balance. It's going to improve everything. Bob: Proprioception. Brad: Yeah, proprioception, and reaction time. Bob: All right. Brad: Wow, Bob, once more! Bob: Brad and I can fix just about anything, Brad: Except for... Bob: A broken heart. Brad: But! Bob: We can fix your balance. Brad: Oh, yeah, that's right. But we're working on the heart thing too. We've been working on it for 10 years now. We haven't gotten very far, but we continue to work on it. Bob: We're advancing. 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.

Quadratus Lumborum: Originates on the iliac crest and inserts on the lower border of the 12th rib and the transverse processes of L1-L4. How does the Quadratus Lumborum get tight? One way it happens is if you sleep on the same side each night. If you sleep on the left side frequently, you will be slightly hiking the right pelvis. As such, the QL on the right side can eventually shorten. The same is true if you tend to sit more one on side of your pelvis. The opposite side that you are sitting on will be hiked and can shorten over time. Finally, if you sit with a flexed posture the QL can become overworked, stiff, and hypertonic (overly tensioned). Why is a shortened QL a problem? Look at its attachments. If tight it could pull down on the rib cage or up on the pelvis. If tight the QL could also pull on the lumbar spine. All can cause an imbalance in your spine. Massage Have the person lie on their left side to get at the right Quadratus Lumborum (QL). The QL lies deep in the erector spinae. Use the pointer attachment on the massage gun. You will be massaging from the bottom of the ribs down to the pelvic crest. You should be 1-2 inches from the spine. Pressure should be applied downward. You will and the strokes can be side to side and parallel with the muscle. Focus on tender spots or knots (trigger points). This video is 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 August of 2022. For the original video go to https://www.youtube.com/watch?v=BpN0UmKA_Bk Bob: So as part of our back program, it is incumbent upon us to make sure that you're going to see the doctor in a timely fashion if one of these things happens. Brad: Sure. Bob: I want to make sure that you're not sitting at home and things get worse and all of a sudden, you're going to need surgery. Brad: Right because there are situations, which don't happen very often but then you need to see the doctor much sooner than later. We'll let you know if you answer these and it's an emergency here. Bob: Right, so if the pain starts traveling down your leg and it goes below your knee, I would probably see the doctor. Brad: Yeah, because you likely have got a pinched nerve. Bob: Right. Brad, do you want to take this one? Brad: If your leg, foot, groin, or rectal area feels numb and you also may have some loss of bladder control. Bob: You could have a tingling sensation. Brad: Yep. And where you sit in a saddle, everything is numb in there. That's a big problem and you need to see the doctor. You may even want to go to the emergency room. Bob: That's one where you see the doctor right away. Brad: If your doctor's not available, go to the emergency room. Bob: Again, I don't know if you caught that but it's called saddle anesthesia because the area where you would contact a saddle is where you would have the sensation. Brad: Yeah. Bob: If you have a fever, nausea, vomiting, stomach ache, weakness, or sweating, you're not feeling well and you're having back pain, you actually should probably see the doctor. Brad: You're saying that they came together at the same time. Bob: Right, right. Brad: It's not like you've had back pain chronically for the last month and you get sick then they're not necessarily related. Bob: You're not going to be surprised to hear this, Brad but I've been seeing now, in fact, we're going to have a doctor on to talk about this. With COVID, you actually can get excruciating, excruciating back pain. Ellen DeGeneres got this. Brad: Oh really? Bob: Yeah, do you know who she is? Brad: She's a woman, I suppose. I don't know. Bob: Yeah, she's a comedian. So, all right. Like Brad said if you lose control when you're going to the bathroom. Brad: Yeah. Yeah, that's very critical. Bob: How about the next one, Brad, your legs are weak. Bob: Ah, weakness in the legs. So a common one is if you're walking and you have foot drop or foot slap where your foot just drops. And you have a hard time dorsiflexing or pulling your foot up. So that's weakness in there. That's the L5 nerve being impinged one way or another. Then you need to get to the doctor. Or if you just feel weak and you have this tendency to actually drop the foot or lose your balance, get to the doctor right away. That's a big problem. Bob: You wouldn't think you would have to say this, but if your pain was caused by injury or trauma such as a car accident, you have to see the doctor. Brad: Yeah, right. Bob: And you know what's funny, you have the adrenaline after a car accident so it may not hurt until the next day. Brad: Right, exactly. That's very common because like you said, adrenaline's going, and you think "I feel okay now." I mean you're just happy to be alive. Or you know, the inflammation hasn't swollen and created the pain yet, which happens by the next day. Bob: How about the next one, your pain is so intense you can't move around. Brad: Yeah, when you can't, and I've had that. Where you're walking all hunched over and it hurts and you sit down real slow. Bob: Right, and the final one is it just doesn't seem to be getting better. If you've had it for two, three, or four weeks you probably should go in and make sure something else is not going on. Brad: Right. Bob: If it's the first time you've had back pain, you know, if you normally get back pain, you know. Brad: Yeah, you know, you went out and you did something silly, you started cutting a tree down or moving some brush or did some gardening for three hours. And you know, it typically hurts after that. People usually know that. Bob: Just as a final statement, I want people to know this is a part of a series of videos on back pain. It's free. You go to www.bobandbrad.com and go to the program section. You'll find one on sciatica if you have sciatica, and also on back pain and also on shoulder pain, and knee pain. Brad: Right, yeah. We have plantar fasciitis. The beautiful thing about all these programs, they have a title of anywhere from 20 to 40 videos per diagnosis and there are free PDF printouts that show the exercises and a review of the video that goes along with it. Bob: All right, thank you 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.

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2022. For the original video go to https://youtu.be/Cm8-22iMx5Q Brad: Chris the pharmacist is here. We're happy to have him. We're going to discuss everything you need to know about Tylenol, so you get exactly what you need, and you know what you're doing. Chris, take it away. Chris: All right, Tylenol. Pretty much one of the quintessential pain relievers that you can buy over the counter. Tylenol is Acetaminophen, or if you're over the pond, it's going to be paracetamol. Brad: You mean in Europe? Chris: Yep, UK. Brad: What about everywhere else? Australia, everywhere else? Chris: I don't know that one off the top of my head, but I'm going to guess it's going to be Acetaminophen or paracetamol. I don't know what it'd be like, say in Russia, or Morocco, I'm not sure. We're going to call it Acetaminophen. Brad: Yep, sounds good. But that's the active ingredient. Chris: That is the active ingredient. What it's used for is either for pain or for fever reduction, those are your kind of keys. One of the coolest things about Tylenol is it's just simply very safe stuff. So, unless you're having liver problems, which your doctor would let you know, and so if you're a heavy drinker, it's probably not the best choice for you. Well, realistically, alcohol goes through the liver. So, it's just something that if you're, somebody who drinks over three drinks a day on average, then it's probably something you should not use. Brad: Okay. Chris: Because it could actually create problems with long-term use. Brad: So pain, it doesn't matter if it's a sprained ankle, a headache, or a stomach ache? Chris: Yeah a sprain, a strain, or a headache, it works great. It is an analgesic. So basically, that just means you don't care about the pain. So, most adults will use the extra strength variety. It comes in two strengths. It's 325 milligrams or 500 milligrams. That happens to be a 500-milligramram bottle, and that's the extra strength. Most people use that because therapeutically you're just going to get a little bit more bang for the buck, so to speak. Brad: So adults you said, it doesn't matter if it's a 100-pound adult or 300-pound adult? Chris: Yeah 12 years old on up is kind of how they use that. So they consider most 12-year-olds use just in generalized terms. When using it for kids we dose it a little bit more specifically to their body weight. So if little Timmy got up with a fever in the middle of the night and you call your pharmacy they're going to ask for the child's weight and convert it to kilograms. And then you're going to calculate a dose, which is anywhere from five to 15 milligrams per kilogram of body weight. Brad: What does that mean? What do you give your kid? One of the 500mg? Chris: No, no. You would use a liquid for a kid and you would calculate it out. Brad: Oh, I see. Chris: So there are liquid versions for children and there are even suppositories if they're throwing up all the time. So, there are a lot of different ways you can get Tylenol or Acetaminophen. Brad: Yeah. That's great to know for people who have young children. Chris: Yeah. If you have somebody that's really nauseous and vomiting and they just can't take anything by mouth, the suppository is a realistic option for you. Not that people will really enjoy rectal administration, but it's certainly something that's available when you're really sick and you need it. It definitely works. Brad: Okay. Chris: With respect to the dosing for an adult let's say, Brad, you have a bad headache. I'll tell you: "Hey Brad, why don't you try 1000 milligrams of Tylenol, which is two extra-strength tablets, and you can take it every four to six hours apart." The old standard was eight a day, but the new standard is six a day. That is a total of 3000 milligrams daily. So that's kind of your top end. Let's say it's, you have a headache that's bothering you for three days. Then you want to bring in your doctor and just say: "Hey I've got this headache, it's not going away." Brad: So you take two extra strength Tylenol, three times a day, for three days, and if it's not gone? Chris: You might want to make a phone call. Or if you see the pain getting worse, while you're taking it. So you just want to be careful. But the other cool thing about, Tylenol or Acetaminophen, if you're on blood thinners, so things like Warfarin, Eliquis, Xarelto, which are all drugs that are used for people that have clots or just something wrong, it's safe with that. It's one of the go-to's for us. And it's not rough on the stomach. So those are really the biggest things. Brad: So you don't have to take it with food. Chris: No. Brad: Okay. Chris: It's very safe. The other thing is, let's say you're feeling sick. You have COVID, you have the flu, you have a cold, and you have a fever and you're really uncomfortable, Tylenol great fever reducer. So it helps you to feel more comfortable, so that you can get the rest, to allow your body to help you to try and recover. Brad: Okay. Any precautions that you didn't mention already? Chris: No. I mean, you want to watch it with the alcohol use or if it was a liver problem and obviously, you know, allergies, that would be the other big case. It's the safe choice with blood thinners. Brad: And, what's the best Tylenol to buy, I mean, Tylenol is Tylenol or what? Chris: Tylenol is the brand name of Acetaminophen. I would tell you to buy the store equivalent, I mean, everything now is standardized. So it's all very safe and inexpensive. I would tell you unless they didn't offer generic, you could buy Tylenol but there's really no reason because it's the exact same. You walk into a store, and you're going to see Tylenol, and right next to that is the brand name, simply because you're just paying more for the name and a shinier prettier bottle and that's really about it. Brad: Right. You pay for the name. Chris: Well Acetaminophen doesn't roll off the tongue. When we're writing things down at work, we write APAP, so we don't write down Acetaminophen. Brad: I see. Sure. Okay. Very good. I think that covers everything. Chris: Yeah, I think so. Brad: All right. Thank you. Chris: Have a great day guys. 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 Deep Gluteal Syndrome? The deep gluteal syndrome was formerly known as piriformis syndrome. In piriformis syndrome, the piriformis muscle (a small muscle in your buttock) would press on the sciatic nerve resulting in pain, numbness, and/or tingling down your leg. The belief now is that more muscles may contribute to the symptoms including the Gemelli, obturator internus, hamstrings, and gluteal muscles. A simple test: Lie on your non-painful side and stack your legs on top of each other (knee to knee and ankle to ankle with the knees slightly bent). Put the top leg (foot) on the floor and spread your legs like a clamshell. You are trying to spread your legs and turn your knees outward. Have a friend resist the attempt for the legs to spread apart and rotate outward. If your symptoms are reproduced it is possible you have piriformis syndrome/deep gluteal syndrome. The most common symptom of deep gluteal syndrome is a type of sciatica (pain, numbness, and/or tingling down your leg). In addition, you may have pain and tenderness in some of the muscles of the buttock. You may have a hard time sitting, and the pain may worsen with prolonged sitting. We have found massage to be one of the most effective treatments for deep gluteal syndrome. We use a massage gun because it is difficult to massage these muscles with your own hands. Your hand's fatigue very rapidly. Generally, we start with a very wide target and work narrower. We would start massaging across the upper fibers of the gluteus maximus and the upper fibers of the hamstring muscles. Eventually if tolerated we would focus in on the piriformis and some of the muscles around it. This video is 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 September of 2022. For the original video go to https://www.youtube.com/watch?v=4xsd0JPNOcA&t=138s Brad: If you want to start a leg strengthening program at your home, that's your level, this is for you. It's for beginners as well as advanced. This program's going to work your hips and your knees. Pretty much everything from the hips down. Bob: Hamstrings, quads. Brad: Hamstrings, exactly. We're going to show you how to do it to protect your knees. So you don't irritate your knees while you do it, and it's easy to progress the intensity. There is one thing that's important. If you happen to have a knee or hip replacement, you need to check with your doctor first to make sure that this is okay. Bob should be, but just to be safe. Brad: If it's recent, maybe not. If it's a year or two down the road, you probably can. Better to be safe than sorry. Now, this is kind of like doing squats, but it's so much easier. It's safer and it really gives good benefits, particularly if you're interested in strengthening your legs for going up and down steps, hiking the hills, mountains, et cetera. There is one tool that people will need for this, stairs. Bob: Right. Brad: One step may be enough. Two, or at least three if you want to get to the advanced level, but how you do these is critical. You just don't go ahead and start going up and down the steps. I'm going to go up on the first step. If you have handrails, we're going to use those for balance, as well as assistance for resistance level. If you are just starting to do this, both handrails if they're there, use them. If you only have one, you could put a cane on the other side. Bob: Yeah, if you are weak or just starting out the rails are helpful. Brad: Exactly, right. Or if you're recovering from an injury, whatever it might be. So we're just going to go up, and with the same leg, go down with really good control for that eccentric strengthening. That's really important. So this is what they look like. Bob: This seems very simple, but I really like it, Brad. Brad: Right, you're going to find out how it gets harder if you would like to. Bob: Right. Brad: Now, there's one more thing I'm going to show you that you need to do to protect your knee. Okay, so if I'm starting here, watch at your knees, looking down right over your toes. It's not going to be to the right or to the left. A lot of people won't even think about it and watch my knee. Bob: It'll collapse. Brad Yeah, it collapses inwards. Bob: That will make the pain worse. Brad: It's going to be hard on the joint, hard on the ACL ligament. Watch that very closely. Bob: That alone is great training. Brad: Yeah, exactly. That's going to be good for your hiking, your walking, and even your running if you are a runner. So that's critical. Bob: Big cause of knee pain is that knee collapsing. Brad: Yep. There's one other thing to watch for, which is to watch how far you flex forward. You can flex as far as you would like to, as long as your knee doesn't hurt. If you get pain, you're going to have to go back down to the lower step and do it where it doesn't hurt. Bob: Right. Brad: Do it so it doesn't hurt. Don't irritate the knee so you get a flare-up out of this. Okay, in regard to a complete exercise workout, you're going to start out with your right leg or the left. Use good mechanics. Start with both handrails and progress to no hands as it gets easier. If you want, you can put both hands out in front of you. Work your balance! Bob: Be safe! Brad: It is not necessary to go without holding on, I would recommend most people have one hand on the rail. Okay, you do 10 of them. Make sure you do right and left, obviously. When that gets too easy, you simply go to the next step up. Now good posture, don't lean really forward like that. We want to have a good posture upright, and we're going up and down slowly. If you cannot go down slowly without good control, there should be no pain, then you're not ready for it. Bob: Again, don't allow the knee to collapse in. Bob: Right, so if it drops in, you're not ready for it unless you can control those mechanics. Very important! Make sure you do both legs. Now what I like to do, and I have patients do, if it's getting too easy and you think maybe you could go to no hands, but you're afraid of falling, simply go fingertips on the rail. That makes a big difference as far as resistance, but you're still safe. Bob: The rail is right there. Brad: Yeah. You know where that rail is if you need to grab it. It's very quick to grab. There we go, and you know, if you are really ambitious and you've got strong legs and you're hiking, like I'm going to do some hiking this winter or this fall in the mountains, I'm going to put a backpack on. Bob: Sure. Brad: Then, I'll throw some weights in it, and then I'm going to do it that way. Bob: Or just put some books in it. Brad: Yeah, put some books in it! Yeah, or what else could you put in there, Bob? Bob: Something heavy. Brad: Yeah, some food, I don't know. But it's a nice way to work out. You can work at any level you want. Bob: It's going to bulk you up. Brad: Ah, strong like bull! Ready to get up and down. Bob: There you go. 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 August of 2022. For the original video go to https://www.youtube.com/watch?v=W4e251A31_8 Brad: Okay, we will give you six excellent options for improving blood flow in your feet and your legs without exercise. We’re going to explain why exercise may not be an option which is a realistic case in many cases. Mike: Can I still exercise if I want to? Brad: You bet, always exercise. Therapists, we always advocate exercises, but we’re going to get into that in a little bit. As therapists, we’re talking about circulation in the legs, and how to get the blood flowing better. As a therapist, we almost always recommend some form of exercise or repositioning of your body to get gravity to assist. However, there are three problems that can cause different populations and different people to now exercise. Number one, there are some people who absolutely refuse to exercise. If you’re a therapist, you know those people because it’s obvious. Sometimes they come out and tell you, "I am not going to exercise," and I say thanks for your honesty, and it helps me guide doing treatments that don’t include exercise. Mike: Other cases are people with severe dementia or memory loss. They do not remember to do the exercises, they don’t remember they have swelling, and sometimes they don’t know who you are. They are not going to remember. These are some options you can try as well with them. Brad: That’s right. Of course, there are certain people who may have work challenges where they’re sitting at work. It’s hard to exercise, they’re just busy people and exercise doesn’t fit into their day well, but these will and without problems. Mike: Option number one is elevating your legs for at least 30 minutes a day. You can do it laying down, or you can do it in a recliner if it goes back far enough. I have a leg wedge and you can purchase one or you could simply use some pillows. The goal is to get your feet elevated above your heart to help with that swelling and get the circulation flowing better throughout your body. Brad: Right. One thing, if you are in a recliner and the recliner oftentimes, the legs won’t go up high enough, so again add a couple of pillows onto the leg part, underneath the calves, so the pressure is spread out very nicely and it’ll work well. The second one, now this is a nice option, especially if you’re up and about or sitting at work for a long time, is compression socks. Mike has two different options here. Make sure they do not go above the knee, and they have more compression, like 15 millimeters of mercury around the ankle. Then 20 millimeters of mercury around the calf is a popular and common spec for these. So, wear those throughout the day and do not wear them to bed. Brad: If you have severe swelling or typically older people use this, my mother does, I’ve worked with a lot of patients in the geriatric community, and it’s using what we call Tubigrip. The toes are cut off and that’s because it comes in a long rolled-up tube of cloth. We cut it so the length is right at the knuckles of the toes if you will, then below the knee and you slide them on. They don’t have the compressive gradient where it’s tighter in the foot than the calf, but they work well, particularly in the population I described. If they roll down it can cause a tourniquet. It usually happens at the top near the knee, but I already put on Coban tape which does not stick to your skin, but it does stick to itself. That can prevent the rolling. Usually, you don’t need to use it, but in case you do have that problem, it works nicely. So, that’s the compression garments. Wear them throughout the day, and take them off at night. Mike: Another way to get the circulation going throughout your body and in your feet especially is just massage. You can start at the bottom of your feet and just dig in with your thumbs. Make sure to move all around, what feels good. I’m in what they call a figure four position so I can reach my feet. If you can’t reach your feet, you might have to have someone massage them for you. Brad: The nice thing about this position, Mike, is that it’s elevated so you have gravity working the fluids and getting the blood going downhill along with massage. It’s important you start on the feet, spend about a minute or so on that, and then work to the calf, working that calf belly. We’re just getting that blood moving in any areas where it’s pocketing if you will, moving in the right direction. You’re probably going to spend 3-5 minutes and what’s going to happen that’s going to limit you is your hands are going to get tired. If you do one leg at a time, if you do both legs, you’ll figure out quickly how much time you can do this before your hands fatigue, and it becomes uncomfortable. You don’t want to get problems and "itises" in your fingers and knuckles and whatnot. Mike: So, this is not a good option for severe edema, that type of massage is a little different. Brad: Particularly if you have pitting edema. If you have edema you know, where you push your thumb in and then you take it off and a dent stays in that area, that’s called pitting edema. This would not be for that situation. We’re carrying on, number four. The next option is another massage, but instead of getting sore hands and fingers, if you happen to have a massage gun, that could be a great way to get circulation moving, relax muscles, etc. Here we have a massage gun, our T2 massage gun. The head that I like to use for this is the round head. There are other heads, the bullet head, the air-filled head, not like me. Anyways, the round head I think is the best. We’ll demonstrate why now. Getting in a supine position again so gravity assists with the blood flow going down is a big advantage and it’s comfortable. This is the way I like to massage my legs, particularly lying down. Mike: This feels nice. Brad: Yeah. The massage should feel good. If it’s too aggressive, there are five settings to the massage gun, slow it down or speed it up. Mike: I’m using number one on the bottom of my feet, and this is going to be less aggressive going lateral versus directly into it. Brad: That’s the big advantage of the round head. It allows you to change the angle which then, in turn, changes the intensity of the massage. It should feel good, very relaxing. Start at the feet, and work down to the muscle belly of the calf. The blood is going with gravity and the percussion of the gun making it go down proximal to the core and into the system. How are you doing, Mike? Mike: I’m good. When you said airhead, it reminded me of the old movie “Airheads”, you’ve probably never seen it. Brad: Yeah, I’ve heard of it. So again, working the quadriceps, these are large muscles. There is a lot of blood involved in these muscles, so we need to get the fluid moving down and that’ll open the pathways for circulation from the feet and the calves. Mike: Should we go on to the next option? Brad: Absolutely. With the massage gun, your hands don’t wear out. You can spend five minutes, happily doing this and it feels good. Yet, another good option to get the blood moving in the legs and proximal, where you want it to go, is the foam roller. This does take a more able-bodied person. It’s more effort to do it. They work well, however, just a little difficult. You also want to get the foam roller that’s not so dense. You want to be able to squish it in. Some people like the black ones that are denser. That does get into the muscle and massages the muscle more aggressively. That’s your choice. Again, we’re going to start on the feet, lying supine. Mike: If want to get a little more aggressive with this, I can lift my butt off the floor, and it will take balance and coordination to do this. Also, works your hamstrings a bit. It’s just digging in down my plantar fascia area. Massaging in and just start near the toes and roll to your heels. Then I can go up to my calves easily. You can do both legs at a time or one at a time, whichever you prefer. Brad: I do both just because it’s quicker, but if you have a knot or it’s more tender, you’ll want to go one leg at a time. Mike: You can also turn your toes out and turn them in. It works different areas of the calf when you do that. That’s when I feel it the most. I like an aggressive one, mine has nodules in it. That’s just me, pick what one you prefer and what works best for you. Brad: I’m going to do the Anterior tib., the muscle which is the front part of your leg. You simply sit your legs on the roller and turn sideways. It feels great. It’s a nice massage. You’re getting that blood flow moving. Mike: Then sit back on your butt and we’ll do the same thing to the hamstrings. Brad: For the quads, you need to go prone stomach down. I go back and forth, side to side. Do one leg at a time for that so you get those lateral quadriceps. You’re probably going to spend about 15-30 seconds on each muscle group and they can get all the way into the glute muscles as well. Mike: Yeah, you can do glutes. I like to sit in figure four personally and roll around in different positions. Brad: Number six, this is probably the most desired way to get the circulation going in your legs. It is for me, at least, and that’s simply to hire a massage therapist. They’re excellent at their job. They’ll get the muscles loose, and move the blood flow in the right direction because that’s what they do and they’re experts. The big thing is, it costs money, and you must go to it. That’s why I never use them. It’s more of a treat, for me. All right, thanks! 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. 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When massaging the low back, your primary focus should be on the muscles closest to the spine. You will probably need another person to effectively apply the massage with a massage gun. Work your way on the lumbar paraspinal muscles up and down staying close to the spinous processes. You can use any massage head that you find comfortable. The field goal attachment is designed to be used on each side of the spine simultaneously. Always start at the lowest variable speed and work your way up. After sufficiently massaging the lumbar paraspinal muscles you may want to focus on muscles that attach to the lumbar spine through the thoracolumbar fascia. This includes the Latissimus Dorsi which has a lot of attachments to the spine and fascia. And the Gluteus Maximus. You may also want to massage the Quadratus Lumborum. The muscle originates on the pelvic crest and attaches to the border of the last rib and to the side of L1 through the L4 vertebra (transverse processes). It is difficult to get to because it is located deep below the erector spinae. Because of its location, we would not recommend using the massager on the iliopsoas. Too hard to get to the muscle. This video is 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.