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Bob and Brad Hand Massager


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Bob and Brad C2 Massage Gun


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Bob and Brad Resistance Tube Bands Set for Workout


12 Rules for Massaging Away Knots, Muscle Strains, or Tendonitis. (Must Follow)

We will first discuss trigger points. Knots also known as trigger points are common throughout the muscles of the body. The Trigger Point Therapy Workbook by Claire and Amber Davies defines a trigger point as “a grumpy little spot in a taut band of muscle tissue that hurts when you press on it. With pressure it can reproduce and confirm your symptoms” (pain).

The Trigger Point Therapy Workbook by Claire and Amber Davies also provided these rules of self-massage:

1. Never massage a pulse - avoid areas with arteries near the surface.

2. Use a tool if possible and save your hands.

3. Three tools that work well are the massage cane, lacrosse ball, and massage gun (or handheld massager).

4. Use deep stroking massage.

5. Massage with short, repeated strokes from one side of the painful spot to the other.

6. Do the massage stroke slowly.

7. Do the massage in one direction for the best ergonomics.

8. The goal of the trigger point massage is to apply continued pointed pressure to the knot which can hurt (but it should be a pleasant kind of hurt). If it hurts too much you should stop.

9. Aim at not going any higher than a pain level of 5 on a scale of 1-10.

10. Limit massage to 10 to 12 strokes per trigger point.

11. Work a trigger point three to six times per day.

12. If you get no relief, you may be working the wrong spot.

For muscle strain or tendonitis, we want to provide this additional advice:

1. Apply cross-fiber friction massage to the tendon or muscle belly. Use two fingertips side by side or one atop of another. Find the tender spot over the tendon or muscle belly and massage across the muscle fibers deeply and vigorously. (Cross Fiber Massage)

2. Try massage for 30 to 60 seconds and if the pain is increasing stop and try again in a few days. If the pain level plateaus or improves you may continue for 5-15 minutes every other day.

3. If the pain is spreading out, it is generally getting worse.

4. If the pain is centralizing or becoming more focused, it is generally getting better.

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:

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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.


Back Pain Relief Program

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Sit back and relax as we explain the ins and outs of these products.


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Here she shares her secrets to successfully prevent, arrest or reverse the Patterns of Postural Change.


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Check out our Neck Program with videos and printable PDFs full of at home treatment options.


Stretching & More Fitness Program

From your head to your toes, the Stretching & More Program offers stretches and techniques that will keep you feeling great and help prevent injuries! Add a few of these to your stretching routine today.


Shoulder Pain Relief Program

You shoulder your daily responsibilities, let us shoulder the burden of relieving your pain!

Check out our Shoulder Program for at home exercises to get you back to business!


Sciatica Relief Program

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Our Sciatica Program offers videos to help relieve your pain at home, work, or just out living life.


Total Knee Replacement Fitness Program

Planning knee replacement surgery? Want to improve your range of motion and return to activities you love?

Our Total Knee Replacement Program can help.


Self Massage Program

Two sure-fire ways of relieving tension and sore muscles: massage and humor! We have both in our Massage Program.

Learn to use self massage for a variety of ailments with videos and printable PDFs.


Hip Pain Relief Program

It’s not hip to spend your life in pain. Enjoy a pain-free life with our Hip Program, full of at home treatment options and printable PDFs!

You'll be back on your feet in no time.


Knee Pain Relief Program

Is knee pain slowing you down? Knee pain relief has never been so accessible.

Learn ways to relieve pain at home and feel your best with the videos in our Knee Program!


Plantar Fasciitis Relief Program

Foot pain can affect many other parts of your body without you even realizing it!

Don’t let your pain progress- stop it NOW with our Plantar Fasciitis program! Full of videos for at home healing.

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