1. Arthritis (referred pain) a. Referred pain is a common occurrence in osteoarthritic hips. Referred pain is pain that occurs away from the actual site of arthritis. So hip arthritis can refer pain into the knee on the same side. b. Research supports this belief: Khan et al looked at 60 patients scheduled to undergo hip arthroplasty. Of these patients’ 69 percent had pain on the front of the knee of the same leg. Furthermore, 47 percent also reported pain below the knee. c. In another study, Wang et al studied 255 patients with hip (pain) disease AND knee pain on the same leg. After hip arthroplasty the knee pain commonly improved. How to tell if you have arthritis in your hip: The number one sign of arthritis in the hip is a lack of hip internal rotation. Sit on bench hang knees over edge. Swing ankle out and compare movement from left leg to right leg. A decrease in internal rotation may indicate arthritis is present in the hip. 2. Weakness a. Often, knee pain is caused by what is going above the knee and below the knee. Weakness in the muscles of the hip and buttock (specifically the Gluteus Medius, or the gluteus maximus can cause the thigh bone to rotate inward. This inward rotation can lead to increased stress around the knee joint. Specifically, it can lead to patellofemoral stress syndrome, Iliotibial band friction syndrome, patellar stress tendonitis, or pes anserine bursitis. 3. Tightness a. As an example, when you step forward with your left foot, the right hip goes into internal rotation. If the right hip lacks internal rotation that leg will try to make up for the lack of movement somewhere further down the (what is known as the kinematic chain). So, a lack of movement at the hip results in MORE motion at the knee. If this excess motion continues day afterday it may result in knee pain. Your rectus femoris and IT band (Tensor Fascia Lata) both attach to your knee cap. Both originate in the hip and when tight can cause the knee to get squished against the thigh bone - resulting in knee pain. Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program

This holiday season, give the gift of better movement, less pain, and more energy. Each Bob & Brad product in this guide was hand-picked for one purpose: helping people live healthy, fit, and pain-free — no matter their age or activity level. If you want to support someone’s wellness journey (or your own!), these are the tools that make daily life feel better, easier, and more enjoyable. Q2 Pro Massage Gun The gift of daily recovery — in your pocket. Staying active is easier when your muscles aren't holding you back. The Q2 Pro helps reduce tightness, improve circulation, and boost recovery so you can move with confidence every day. Healthy, Fit & Pain-Free Benefits: Loosens stiff muscles that limit mobility Supports faster recovery after walks, workouts, or chores Perfect for on-the-go relief — anywhere, anytime Helps maintain flexible, pain-free movement A powerful little tool that keeps healthy habits feeling good. EyeOasis 2 Eye Massager Your nightly reset for better sleep, less strain, and more calm. Healthy living starts with quality rest. The EyeOasis 2 melts away eye strain, headaches, and tension so your mind and body can truly recharge. Healthy, Fit & Pain-Free Benefits: Reduces screen-related fatigue Encourages deeper relaxation for better sleep Helps ease tension headaches and eye discomfort Supports a calmer nervous system A wonderful gift for anyone who wants healthier nightly routines. C2 Pro Massage Gun Strong, effective muscle care for staying fit and moving freely. Whether you’re strength training, walking daily, or simply trying to stay active as you age, releasing muscle tension is key to staying pain-free. The C2 Pro offers deeper, more powerful relief. Healthy, Fit & Pain-Free Benefits: Supports stronger, more flexible muscles Reduces soreness that prevents regular exercise Helps prevent injury by improving tissue mobility Ideal for legs, hips, back, and shoulders A smart gift for anyone committed to staying active for life. 721 Foot Massager Happy feet = a healthier, more active body. Foot health is foundational. When your feet feel better, everything feels better — walking, standing, balance, and even posture. Healthy, Fit & Pain-Free Benefits: Encourages circulation for healthier feet and legs Reduces soreness that limits walking and exercise Helps with plantar fasciitis tightness and fatigue Supports better relaxation and lower stress A true wellness upgrade for anyone wanting healthier feet and steadier steps. EZBack Massager Less back tension = more strength, better posture, easier movement. Back tension is one of the biggest barriers to staying active. The EZBack Massager delivers targeted relief to the neck and spine so people can move through their day with less stiffness. Healthy, Fit & Pain-Free Benefits: Relieves muscle knots from sitting or poor posture Encourages healthier spinal movement Helps reduce daily back and neck discomfort Supports consistency with exercise and daily activity A fantastic gift for office workers, caregivers, and older adults.   ThermoRed Heating Pad Belt Massager Wearable heat + massage for deeper relief and better mobility. Staying pain-free often starts with reducing inflammation and improving blood flow. ThermoRed’s combination of heat and massage helps relax the lower back so movement becomes easier and more confident. Healthy, Fit & Pain-Free Benefits: Loosens stiff lower-back muscles Helps improve flexibility before activity Encourages healthy circulation Supports recovery after long days or workouts A life-changing gift for anyone with chronic lower-back tightness. Bob & Brad Heating Pad with Weighted Edge Warmth + weight = instant relaxation and tension relief. Heat is one of the simplest and most effective ways to reduce pain and improve mobility. This oversized heating pad delivers consistent, weighted warmth right where people need it most. Healthy, Fit & Pain-Free Benefits: Reduces stress-driven muscle tension Loosens tight shoulders and upper back Supports pain-free movement throughout the day Helps muscles recover more comfortably The perfect “comfort meets wellness” gift.   Build a “Healthy, Fit & Pain-Free” Gift Bundle For staying active at any age: C2 Pro + ThermoRed Belt Ease soreness, improve flexibility, and enjoy daily exercise. For stress relief and better sleep: EyeOasis 2 + Weighted Heating Pad Calm muscles, calm mind, deeper rest. For better walking and balance: 721 Foot Massager + Q2 Pro Healthier feet, looser calves, more confident mobility. For back and neck recovery: EZBack Massager + Weighted Heating Pad Daily tools for healthier posture and reduced pain.   Give the Gift of Feeling Better Bob & Brad’s mission has always been simple: Help people live healthy, fit, and pain-free. These tools make that possible — at home, every single day. Whether you're gifting comfort, strength, mobility, or stress relief, this guide includes something that genuinely improves lives. And that’s a holiday gift worth giving.

This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://youtu.be/kVWyeS-vvII Brad: Keeping strong legs is essential as we get older for a number of reasons. Number one, it's going to help with your balance, and also it's going to help with your mobility. Anything else, Mike? Mike: But more importantly, it can help with your leg circulation. So doing leg exercises can help with both. Brad: Getting that blood flow going and less swelling if you happen to have that particularly below the knees in your ankles. Mike: So we're going to be starting out this video with what, Brad? Brad: Well, we're going to start with body weight exercises, anybody can do it, modified to your level, whether you're a beginner or advanced. And then we also have some... Mike: More advanced exercises at the end. You'll get the benefits of leg strengthening, circulation, and you're going to get some heart health benefits as well. Brad: That's right. Full body, one of my favorite exercises, is going to be in there, and I'm really excited to talk about it. Okay, so we're going to demonstrate three exercises you can do in your home. Mike's going to start out. If you have some steps, this is a great basic exercise with great benefits. Mike: So we're going to start with just doing some step-ups. So you're going to go with the right leg first, then the left leg. Now, if you have trouble with your balance or this is challenging, beginners, you can certainly hold on with the handrails here. And you can place your other foot on the step like this. This would be a beginner's way. If you like reps, do 10 on each side. If you like time, do it for 30 seconds. Mike: If you're more advanced, feeling good, you can do a step up with a driving of the other leg, and that's a little more challenging, balance, and strength. Brad: Yeah, I like that. You could go two steps at once, couldn't you? Mike: Well, I guess you could just run upstairs if you want. Brad: No, not like that. A double step. Show them the double step. Mike: Oh, I see. You want a higher step. Brad: There you go. Mike: Yeah, if you want it really more challenging and you have the balance and coordination, just step up as high as you can get. Don't put your head on the ceiling, though. Brad: Now, let's go to the traditional. Always go-to squat, excellent, functional, as well as the steps. And we're going to do it. Go ahead, Mike. Mike: So if you are balanced and don't need to hold on to anything, just squat down to what you're comfortable with, back up. If you feel more challenged or like you're going to fall or have issues, you can do what Brad is going to show. Brad: Have a chair behind you, a firm chair with armrests. And what we're going to do is just use the armrest if you need to be steady. Use your legs as much as possible, just until your bottom touches, and push up as much as you can again with your legs. You can go to one hand and then across like this or overhead. And we have the chair for a safety net to be safe. Mike: If you feel all that is too easy, you can grab some type of loop band like this to hold on. If you happen to have a dumbbell and want to hold it out in front of you like this, the goblet squat is another way to add resistance. Brad: What's a goblet? Mike: It's a thing you drink out of, but not in this case. Brad: Oh, that's the way they do them in Wisconsin. Anyway, let's carry on to lunges. I like lunges because they work your balance and really focus a little more intensely on your leg strength. Mike: Now, if you happen to have sensitive knees, you don't like hitting the ground, you can place a pillow or a pad of sorts and do your lunges like this, just with one foot forward. It works. Do 10 on one side. Brad: Here, use something for balance Mike: 10 on the other side. The most important part is not to lean forward, bend down like this. I'm not doing a whole lot. We want to get some good stretching on the back leg as well. Brad: There you go. Mike: Now, if that's easy for you, you can do walking lunges where you actually walk around and do them. You can just do alternating lunges. So you can step forward with one leg, then step forward with the other. Again, you can hold onto a band or dumbbell for more of a challenge. Brad: There you go. All right, so those are all body weight exercises, and we did give a couple of different options in regards to bands or the goblet thing that Mike was talking about. Mike: Goblet squats. Make sure to do 10 to 20 repetitions with each of those to get that leg circulation pumping and build up that strength. Brad: There you go. Now, shall we go on to the advanced exercises? Mike: Yes. We have to go grab some stuff. Brad: There you go. All right, so one of my favorite machines in regards to leg strength, as well as a full body workout, is a rowing machine. Now we've got this Teeter rowing machine that I like particularly, I'm going to go through some of the benefits that are really attractive to me and other people my age, I think. Mike, do you have anything to say? Mike: This is actually called the Teeter Power10 Elliptical Rower , and it is a full-body workout. Fun fact, my mom actually bought one way before we even got this, and she uses it all the time. She's 65, has had a back surgery and hip replacement, and she loves this thing. Brad: Great. Now, one thing that is really attractive to me is, I've used a lot of rowing machines, and most of them are about six inches off the ground. You have to get down to get on them. It's not a big deal if you're healthy and you haven't had any joint replacements, that type of thing. But this one, you simply go back and sit on it, then you get off, and it's very simple that way. Brad: Let's go to other benefits that make a rowing machine, why it is so attractive to me: Leg strength. Now with this, it has stirrups. I call them stirrups. You lock in. Oops. Mike: You unlocked them completely. Brad: Yeah, don't worry about it. It's quite simple once you, there, we go. You can hear them slide in, and it locks your feet into the foot pan, so what you can do is you're pushing, working the quadriceps, more importantly, I think, is that you can pull back because your feet are there, and it works the opposite muscle groups, in other words, the hamstrings. It really is a nice option. And the resistance on this is a magnetic resistance. In other words, there's no mechanical parts touching, making it smoother, and it lasts much longer. A couple of other options or things I really like about this machine are that you can put your hands in multiple different positions, whatever's comfortable for your arms. Brad: You can actually get it going, and right now my legs aren't doing anything, I'm doing all arm work, okay? And then you can put the arms down and just work your legs. Brad: You can change the resistance. You can't maybe see it, but there's a knob right here, 7 different resistance settings from easy, and I'll go all the way up, oh! Mike: Oh, you're stuck. Brad: There we go. Get it going. I've got it on the highest one. But once you get it going and track your progress, there's a full digital readout. Mike: There is a heart rate monitor. Brad: There you go. Mike: So if you want to check your heart rate while on the machine, simply strap that. You don't have to go underneath your shirt directly on your chest, and it'll give you your heart rate readout there. Brad: There you go. Now I guarantee you this will work your full body as much as you can, now, one thing that people will ask who haven't worked the rowing machine, "Where's the back rest?' You do not want or need a backrest on a rowing machine because if you pull and round your back, it's not going to be good. So the idea is you have to actually think about keeping your back straight as you do your exercise. Think about pulling back there. Let me get it, there we go. And maintain. So you're actually working good posture along with strength in the legs, working your cardiac system. Mike: Working your whole core. If you've ever heard a real rowing machine, they can be a little noisy, depending on what type they are. This is really quiet because it has this nice elliptical component. As you can see, Brad, showing it, it moves around like any elliptical machine. That's how you get the name of it. Brad: There you go. Nice thought, Mike, I really like this. All right. Mike: Where are you rowing to? Brad: Well, I thought I'd go across the lake today, turn around the island, and then come back. You always have to look over your shoulder, make sure you don't run into another boat or perhaps a duck. Mike: I thought you were going to say the Atlantic Ocean, but okay. Brad: All right, good enough. Very nice machine. Rowing machines are really good. This one has the extra benefits I mentioned. Mike: We've got more things to talk about, though. Brad: Yeah. What about this? Mike: That's a shirt. Brad: Yeah. A bicycle shirt. The stationary bike is really nice. It will not give a full body workout like this, but it'll work your legs, and it's going to work your respiratory system and the circulation, again, not as well as the Teeter elliptical, but quite well. Mike: Yeah, they work well if you need a recumbent style, that's perfectly fine. You know, it depends upon your individual needs and if you can balance or have the range of motion, back strength for it. But any type of bicycling is a good option as well. Brad: What's recumbent mean? Mike: Recumbent means long sitting style. Kind of like the setup of the Teeter elliptical. Brad: But those, they do have a backrest. Mike: Yes. Brad: And that's a really nice advantage for some people. Mike: And we have one more option. We'll come back in a second and show you for people who aren't as mobile. Brad: All right, now we want to make sure we address everyone, so there are limitations with certain people because of arthritis or whatever it may be. Seated exercise with minimal resistance is going to be more than adequate. We've got a solution right here. Mike: This is a nice non-weight-bearing activity. The other two are non-weight-bearing as well, but this is an easier low-level one and relatively inexpensive in comparison to other devices. So you can just glide back and forth. This is called the FitGlide . It's very light, easy, and portable to pick up. You can pick it up, hold it with one finger, no problem. You can also make it go at an incline very easily, just by putting it up like that, going back and forth. You can make it focus on the hamstrings more by turning it around and going in the opposite direction. If you find you need more resistance, you can just put some ankle cuffs on as well. Brad: There you go. It's a wonderful device. And what else do we have to talk about, Mike? Mike: You can check out the video " Best Body Weight Exercises For Leg Strength & Balance, 30 Seconds. "  Brad: Yeah. Mike: I'm just going to keep skiing backwards here. Brad: Yep. And feel strong like bull. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are 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 it comes to self-care and recovery, massage guns have become a popular choice for many individuals seeking relief from muscle tension, soreness, and pain. Bob and Brad, known for their commitment to providing quality products, offer a wide range of massage guns to cater to various needs and preferences. In this article, we will delve into the differences and benefits of their massage gun lineup, including the C2, Q2, X6 PRO, D6 PRO, Air 2, Uni, and T2 massage guns. Whether you're a professional athlete, a fitness enthusiast, or someone simply looking to relax and rejuvenate, Bob and Brad have a massage gun to suit your needs. C2 Massage Gun The C2 Massage Gun is an ideal entry-level choice for percussion therapy beginners. Its compact and portable design ensures on-the-go relief, while the user-friendly interface makes it accessible to those new to massage guns. Despite its simplicity, the C2 doesn't skimp on functionality, featuring variable speed settings for a customized experience. With powerful percussion capabilities, it effectively addresses muscle tightness and tension. Whether you're a novice or prefer a straightforward solution, the C2 delivers efficient muscle relief in a sleek package. Benefits: Compact and portable design Suitable for beginners Variable speed settings Q2 Massage Gun The Q2 Mini Massage Gun is a compact and convenient solution for on-the-go percussion therapy. Designed with portability in mind, it is not only suitable for beginners but also easy to hold, ensuring a comfortable grip during use. Despite its smaller size, the Q2 Mini doesn't sacrifice functionality. It features variable speed settings for a customizable massage experience to effectively address muscle tightness. The Q2 Mini's powerful percussion capabilities, combined with its ergonomic design, make it a practical choice for those who prioritize simplicity, portability, and ease of use. Benefits: Interchangeable massage heads Multiple speed settings Versatile and customizable X6 PRO Massage Gun The X6 Pro Massage Gun stands out as a high-performance option in the realm of percussion therapy. Its advanced features cater to both beginners and enthusiasts alike. With a sleek design and ergonomic handle, the X6 Pro is not only powerful but also easy to hold, ensuring a comfortable and controlled grip during use. What sets it apart is the inclusion of an All-Titanium Alloy Massage Head, offering the added benefits of heat and cold therapy. This innovative feature enhances the massage experience by providing targeted relief with temperature variations. Combined with variable speed settings, the X6 Pro offers a personalized and professional-grade massage, making it a top-tier choice for those seeking power, versatility, and advanced therapeutic capabilities in a massage gun. Benefits: Professional-grade power Deep muscle penetration High-quality build D6 PRO Massage Gun The D6 Pro Massage Gun is a cutting-edge percussion therapy device. With a sleek design and a multi-grip feature for improved ergonomics, it ensures a comfortable and controlled hold during use. Offering variable speed settings, the D6 Pro effectively addresses muscle tightness, delivering a personalized massage experience. What sets the D6 Pro apart is its remarkably quiet operation, providing awesome performance without unnecessary noise. With the highest 16mm amplitude, it delivers powerful percussion for optimal muscle relief. The multi-grip design enhances ergonomics, making it easy to handle and control. The D6 Pro is a top-tier massage gun that combines advanced features, quiet operation, and a customizable massage experience, making it an ideal choice for those seeking professional-grade performance in a percussion therapy device. Benefits: Smart features and customization High-quality build Advanced motor Air 2 Massage Gun The Air 2 massage gun distinguishes itself with its unique triangular ergonomic design, which provides a comfortable grip and allows for precise targeting of muscle groups. In addition to its design, the Air 2 operates at a lower noise level compared to many other massage guns, making it perfect for those who prefer a more peaceful and discreet massage session. Despite its reduced noise output, the Air 2 doesn't compromise on power or functionality, making it a great choice for anyone who values a quieter massage gun. Benefits: Triangular ergonomic design for comfortable handling Low noise operation Effective percussion therapy Suitable for quiet environments Uni Massage Gun The Uni is a versatile and budget-friendly option for those who want a quality massage gun without breaking the bank. It comes with multiple massage heads and adjustable speed settings, making it suitable for various muscle groups and preferences. The Uni is a practical choice for individuals looking for affordability without compromising on performance. Benefits: Budget-friendly option Multiple massage heads Adjustable speed settings T2 Massage Gun The T2 is an upgrade to Bob and Brad's lineup, offering an ultra-compact and portable design with a longer battery life. It's designed for on-the-go convenience, making it the ideal choice for travellers or anyone who needs a massage gun that can easily fit into a bag or backpack. The T2 delivers impressive performance and is a reliable companion for quick muscle relief wherever you go. Benefits: Compact and portable design Longer battery life Travel-friendly Choosing the right massage gun from Bob and Brad's lineup ultimately comes down to your specific needs and preferences. Whether you're looking for a basic, budget-friendly option like the Uni, a high-performance, tech-savvy model like the D6 PRO, or a quiet and ergonomic upgrade like the Air 2, there's a massage gun that can cater to your requirements. Bob and Brad's dedication to quality and innovation ensures that no matter which model you choose, you'll be on your way to experiencing the benefits of percussion therapy and muscle relief. For tips on how to maximise the effectiveness of your chosen massage gun, be sure to check out our comprehensive massage program . So, take your pick and start your journey towards better recovery and relaxation today!

1. Sitting with knee bent greater than 90 degrees (right angle): a. Try sitting with knees extended periodically. Avoid the same postures day after day when sitting. 2. Standing with knees locked: a. Try to have a slight bend to your knees when standing. Having one foot slightly in front of the other tends to promote bending the knees. 3. Leaning more on one leg (like parents when they place a baby or toddler on their hip). 4. Lying on side with knees pressed together. Try a small pillow between your knees. 5. Lying on back with knees straight: a. Gradual overloading or stretching of knee. Use a pillow under your knees (same one that you use when on your side). 6. Lying on side with knee or knees bent to more than 90 degrees: a. Gradual overloading or stretching of knee. Straighten knees intermittently or avoid position. 7. Inactivity. a. No movement. Compare your movement as a child to adulthood. Just one reason adults develop knee pain. Movement is needed for increase blood flow and to promote the natural lubrication in your knee. Walking or biking - especially in nature. 8. No strengthening. a. Allowing the knees and muscles around them to get weak. Follow Bob and Brad’s How to Strengthen an Arthritic or Painful Knee . 9. Standing a prolonged period. a. Every 30 minutes sit on chair. Move buttock to the forward edge. Pull knee and flex with a 5 second stretch (repeat 5 x each side). 10. Sitting a prolonged period. a. Walk every 30 minutes (if possible) for a few minutes. Alternativestand at standing desk (shallow squats, rise on toes, rise on heels). 11. Allow knees to get tight. a. Sit prolonged and knees lose straightening ability. Never bend knees and lose bending ability. 12. Being overweight or carrying a heavy object (bag, purse, suitcase-avoid with knee pain). a. Gradually strengthen knees to tolerate loads. Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program

This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://youtu.be/fzRwYJVSJJY Mike: Today, we're tackling the question, "Do bone spurs really cause pain?" Brad: That's right, we're going to bring in an expert to actually explain this and settle this myth once and for all. Mike: Brad, take it away. Brad: Alright, now, bone spurs can occur in many parts of the body, and they do, but what we're going to do is focus on the heel, and show how the symptoms of heel bone spurs can really throw off a diagnosis. But it can happen with any bone spur, including in the back, the knee, the shoulder, and it all relates as one. Mike: So to clear this up, we're going to bring in an expert, since we're talking about heel spurs specifically. We have podiatrist Dr. Ray McClanahan , who is an expert in this area and sees this a lot. So we're actually going to go to a clip from him, an interview we did with him a few years ago, and he explains it a lot better than we can. Brad: That's right, and then actually, in a bonus at the end, if you happen to have heel pain, this is going to be really directed towards you near the end on how to correct it on yourself. Mike: So we're going to start talking about heel pain. So what are some common causes that create heel pain? Dr. Ray McClanahan: Yeah, there are probably two or three common ones, but we have to be careful with heel pain, because there are outliers as well. And we could talk about some of those outliers. For instance, if somebody comes in and both of their heels hurt at the same time, we definitely talk about footwear. We set up the rehab, we talk about toe separators and some of the other things that we do, but we also keep our thinking cap on in terms of autoimmunity, connective tissue disorders, infectious diseases like Lyme disease, and so forth, medication side effects. I've had people take antibiotics, and have bilateral plantar fascial irritation, but overwhelmingly, most people that we see are dealing with something called plantar fasciosis. For the audience, it used to be called plantar fasciitis, which suggested that the ligament on the bottom of our foot, known as the plantar fascia, was getting inflamed. Actually, before I go into that, Mike, there are also probably two other things that we see fairly regularly, which are a bursitis under the heel, which usually doesn't hurt first thing out of bed in the morning, as fasciosis does. Usually, bursitis also hurts centrally under the heel instead of on the inside back part. There are also a couple of nerves that go down the side of the heel that can get irritated by a hiking boot, a running shoe, a stiff orthotic, or a seam inside the shoe. But I'd say overwhelmingly, what I've seen in 27 years is probably eight or nine out of 10 of those people have first-thing-out-of-bed pain in the morning that gets a little bit better as they move around, sit down again at lunch, and hurts again until they move around a little bit. One of my medical school professors in Philadelphia, Dr. Harvey Lemont, is not only a podiatrist, but he's a dermatopathologist. So he looks at tissue specimens under the microscope to find out, like, what kind of disease is this? What kind of inflammation is this? And he's like a lot of podiatrists and physical therapists, and orthopedists who are seeing a lot of heel pain. And some statistics say it might be 40% of what we see. He did a histopathological examination of 50 of his patients, because if you fail what podiatry calls conservative therapy, which is ice, orthotics, and injections, anti-inflammatories, physical therapy, and maybe immobilization, you're going to get offered some kind of an operation to release your plantar fascia. And I did a lot of that early on in my career, and I'm glad I don't do that anymore. And I wish people wouldn't have that, because some of those folks never really recover. But the point is, Dr. Lemont did that operation on 50 of his patients, and during the operation, he took a piece of their plantar fascia ligament, and he looked at it under his microscope. And this study's also on our website, published in 2003 in the Journal of the American Podiatric Medical Association. When he examined his specimens, nobody had any inflammation. All 50 of them had dead tissue or degenerated tissue, which was a shock and a surprise to all of us. And we'd sit around the seminars talking about how this can be dead tissue? Because some of these people are young people, and these people are not folks that have diabetes, they're not smokers. I feel their pulses, their feet are warm, they've got hair, there's nothing wrong with their circulation until they put on the kind of footwear that we talked about at the outset of the show. And this is pivotal for anybody listening today who has heel pain, this kind of heel pain, if it's fasciosis, I'll mention a study done in 2009 in the Journal of Foot and Ankle Research, not on our website, but maybe you could look it up. A group of researchers took people's big toes and purposefully put them in a bunion. And then they took an ultrasound machine, and they measured the blood flow coming into the bottom of the foot, right where people get plantar fasciosis. And when the toe was in bunion position, there was a 22.4% reduction in blood flow to the area of the heel where people hurt first thing out of bed in the morning. So it's no longer a mystery why this does not respond when we treat it as if it's an inflammatory entity. It's also no strange mystery when people get their big toe out of bunion position, and resolve their plantar fasciosis. And so to your earlier point, Mike, this is an example of where we shouldn't be treating the location of the pain, because in plantar fasciosis, it's not where you hurt under the bottom of the heel. There's a muscle there that tugs on that very location, and not only tugs on the plantar fascia and the heel bone, which makes a spur, which doesn't hurt, by the way, and doesn't need to be removed. That same muscle strangulates the lateral plantar artery. And that's what that article showed. We also did a similar infrared study. A friend of ours in Spain did, where he took his infrared camera, put correct toes on only his right foot, waited half an hour, didn't put one on his left foot, and captured the heat signal of the blood flow going to the tips of his toes. The tips of his toes were five degrees Fahrenheit warmer. So we really do ourselves a terrible disservice to our circulation, believe it or not, with our footwear. And this isn't just stiletto, high-heeled shoes. This is our walking, running, hiking shoes. And you can tell if you're doing this to yourself, audience, by pulling the sock liner out, as we mentioned. Superimpose your foot on it. If your big toe is spreading beyond it, you're probably unknowingly creating some circulatory inflow problem. So here's where, again, we try to focus on the big toe as opposed to where the patient hurts. On the other hand, like bunions, once we've outlined the natural educational material, we can treat these people, and I do treat these people. Fasciosis is dead tissue. So in addition to all the education, I will sometimes tape these people. I might do some shockwave on them, and I also inject them. And I inject them with a variety of different things. I inject them with cortisone, believe it or not, which you have to be very careful with, because it can be dangerous if used inappropriately. But I use it for tissue that we don't want to be there. So if somebody comes in with fasciosis, I try to get the body to break it up and clear it out of there. And that's what cortisone does. I will use cortisone for neuromas, which are abnormal nerve tissue or ganglion cysts, which is abnormal fluid that we don't want. So we'll also use regenerative injection therapies, which are biological injections, designed to, believe it or not, create inflammation on purpose, so that the patient can actually heal their own body. And this is a prolotherapy, which is a sugar solution, platelet-rich plasma, where we take your own blood cells, and we put your platelets where you hurt. Your platelets will make new tissue, and we will repair the area. More recently, we're using stem cells, which are immature cells. They don't know what to become. And if you put them in the area of fasciosis, they'll start to remodel that tissue too. Beyond that, we just give it a tincture of time. We generally don't rest these people like I used to. When I thought it was inflammatory, I put them in a boot. I told them not to run. But when I took them out of the boot, and I told them to slowly get back into running, their pain came right back, which puzzled me. But it also indicated that stopping activity and curing inflammation or calming inflammation didn't cure their problem. So now I show the patients in the clinic the abductor hallucis muscle strangulating their tibialis posterior artery; they see it with their own eyes. So they don't believe in a theory about this, and it's very straightforward. And that inspires them on their path to fixing their big toe position, which, for the most part, gets the plantar fasciosis gone. If it doesn't and they come back, then we put our thinking cap on like I mentioned before, and start asking, "Is there something else going on? Is this person not well, or are they on a medication? Do they have another disease?" Those people are fairly rare, but if people don't respond, we start testing a little bit more. Brad: So the myth is busted. Dr. McClanahan did a nice job of explaining it. You can have a bone spur, but it is asymptomatic. The pain can be from something else. They've actually done scans where they looked at any parts of the body, showed a bone spur, and the patient is asymptomatic. In other words, no pain associated with it. Mike: So, if you are still having heel pain specifically, we would like to take a look at your footwear, because, as Ray McClanahan talks about, you want to have a type of shoe with zero drop and a wide toe box. Brad and I are both wearing those style shoes. We have three different brands here. There are many different brands. We don't endorse one specifically, but just find something that's comfortable for you. These are very minimalist. Mike: You can see there's not much cushioning. These are still zero drop, because the distance off the floor from your toe to your heel is the exact same. But as you can see, there's much more cushioning. Mike: So just try which one works well for you, and they should feel comfortable. But just take your time if you've been wearing normal shoes your entire life, because different muscles and ligaments have to get stronger and stretch out. Brad: Oh, wait, Mike, there's more. Mike: There is? Brad: Yeah, well, we're talking the zero drop, but another major component is a wide toe box. You look at these, all have one common denominator. They all have this weirdly shaped toe. It doesn't have the typical pointed toe, wide toe box, so your forefoot and the bones in your forefoot can relax and not get squished together, creating a lot of problems. Mike: And if you didn't catch it, Dr. Ray was explaining that's how your vascularity gets not pinched off, gets the blood flow to your plantar fascia, which is probably causing your foot pain and not the heel spur. Brad: Right. Mike: Anyway, if you just want to watch the whole interview with Dr. Ray McClanahan, because he talks about all foot issues, check out " FIXING YOUR FEET WITH DR. RAY MCCLANAHAN ." Brad: That's right. It is a really good video. I listen to the podcast, very educational and entertaining. 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This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://youtu.be/vWOsfWvzp2I Mike: Today, we are answering your questions on hip and back pain, plus we have a bonus. Brad: That's right, we've got five different people asking some really good questions. We're going to be able to help them out, give them a little guidance, and see if things can go better for them. Mike: The first question comes from @fav1478. " What exercise should you do if you have osteoarthritis on left hip? Do you recommend a hip surgery? Is there a less invasive hip surgery? " Brad: Very good questions. We're going to have to work with this carefully because we don't know a lot of the details about your situation. But typically, avoiding hip surgery is always nice. Then we're going to show you some exercises that can help the hip out, loosen up the joint a little bit, and get some more synovial fluid in the joint so it's less painful. But one thing you can do is talk to your doctor. They're looking at the X-rays, and they know the severity of the problem. But there are injections that you can do into the hip. Make sure you ask that. And that really is on an individual basis. We cannot give any recommendations on that, but the doctor will know that information. Anything else, Mike? Mike: Not from that point of view, but when it comes to trying therapy or exercises first, that's always a good option. It's not going to make anything any worse. Some good recommendations are to try to do non-weight-bearing activities. If you can get to a pool of sorts, that is typically more non-weight-bearing because obviously, you have buoyancy in the water, even things like possibly riding a bicycle are non-weight-bearing as well. And it gets some motion in there. Brad: A pool of sorts. Mike: A pool of sorts. Brad: I'm thinking like a swimming pool. Mike: Not your bathtub. Brad: Yeah, so in the pool, if you do want to get to the pool, or you have that option, and you like water, you're going to have to go water about chest deep, and you simply work the hip. If my right is my sore hip, these are a couple of exercises, simple kicks forward and backwards, right to left, and then bring that knee up and down. And any motion that you can get, it's probably going to feel much better in the water. Almost always does. Brad: Good option for a hip problem. Now Mike is going to show some decompression or some traction, and I call this the pendulum swing for the hip. Mike: So you would do this opposite of me if your left hip is bothering, I'm just showing my right hip for camera sake here. So you stand on this step with your good leg, hold onto support as needed. I am sideways here. And what you're going to do is try to relax this hip. Right now I'm engaged. You can see I'm even. Now I'm relaxed. I'm dropping it down. This is pulling and stretching out on my hip in the joint, specifically. So it can give you some relief if you're having some sharp type pains in there. And then you can start swinging your leg, a little bit forward and back, and just see if that actually helps. Mike: And that's something you can simply try at home. If your pain keeps getting worse and worse over months and months and years and nothing is better, obviously you want to go talk to your doctor 'cause surgery may be what you need. Brad: I already said that. Mike: Well, I'm just reiterating it. Brad: So if you look at the hip joint, what Mike is doing there, if you look real close, relaxing the muscles that hold the hip in is a big key. Mike mentioned it, but watch what happens. If we can open that joint up just a little bit to allow synovial fluid to get in there while you're moving it, that can offer some relief and give your hip more life. Mike: Now I have a weight on there to pull it down more. If you have some heavy snow boots at home, you can use them. Just having more weight on your foot part can add more distraction. Brad: That's right. So, very good. We hope you got some helpful information. You can go to Bob and Brad and look at hip exercises with arthritic pain , and you'll get a couple of good videos that will go into more detail. Let's go to number two. Mike: Our second question comes from @DahRealDeal. " Can exercise therapy quiet the crepitus in my hip and knee? So first, Brad, what's crepitus ?" Brad: Crepitus? Good question. I liked it. @DahRealDeal. Good name. Crepitus. It is the popping and the grinding noise you feel in a joint when you move it. A lot of people have it. As we age, we usually get more. The nice thing about crepitus is that if you experience no pain and you have a normal range of motion, you have popping and grinding, that's probably okay because that's just normal. Things are moving around in the joint. And like I said, as we age, we usually experience it more. However, if you experience pain while that crepitus is going on, then you need to pay attention to it and give it some attention. Mike: Yes. If it gets very severe, which we've worked with some people, people next to you can actually hear your joints literally creaking. We've worked with patients like that before. Oftentimes, with them, it's kind of too far gone, and the only thing that can really help is surgery. So if you're early on, like Brad said, not painful for range of motion, you're fine. You can keep exercising. If it's far beyond it, just do what you can. Brad: Right. Now, if you are having some painful crepitus, it's not really painful in the joint to the hip, you know, do some range of motion, non-weight-bearing. See if it gets better with repetition. If it does get better after 5 to 10 reps, you can do that. If it gets worse, you need to see someone. Brad: And with the hip, you know, you might be lying down and just work the hip up, noodle it around like this, as such, and see if that crepitus will improve with a gentle range of motion. If it does, that's good. If it makes it worse or things continue to get worse, you're going to have to go in and get it checked out. Mike: Our third question comes from @karandhere. I apologize if I mispronounce your username. Anyway, " how does one get to know that sciatica has cured? I got sciatica two years back, and now I'm back to doing all sports activities that I used to do pre-sciatica, albeit with 50% efficiency. " Brad: Excellent question. Now you'll know if your sciatica is cured. Let's say your symptoms, you had some back pain and pain running down your leg past the knee, you have maybe some numbness and tingling at its worst, and now all those symptoms are completely gone regardless of the activities you're doing. That's my assumption of what you're saying here. But you're saying you're not as mobile and strong perhaps on that side. So you're not back into your game like you were at one time. Now I'm assuming that, as a result of the sciatica, there was compensation; there were muscles on that side that did not get used, and they became weak. And so your gait, your running, your walking pattern may have changed a little bit. So it's just a matter of determining which muscles have gotten weak or maybe a walking pattern, a gait pattern, is throwing you off. Without seeing you or doing an assessment, it's kind of hard to give advice. But a trainer, a personal trainer, I don't know if you'd have to go to a PT, but that would be fine. Or a personal trainer could do some muscle testing and see which muscle groups are weak and focus on those to help get you back into your game. You have some more, Mike? Mike: Sometimes, you may not just have a weakness in the area. They may have become tight to protect against that pain. So that can be coming from your lower back muscles or even your hip muscles. So sometimes just doing some different stretches, trying things out, seeing if anything's tight can help. And we should note that with sciatica, oftentimes, but not always, it can be from a herniated disc. If you had a herniated disc once, you can re-aggravate it. So if you start to have pain again, you probably just re-aggravated it. It's not like it didn't fully heal itself originally. Brad: Yeah, so be careful. Have a good, cautious eye out for those symptoms to recur, and then back off. Mike: Question number four comes from @Heybism. " Would an inversion table be okay to do? " You didn't elaborate, but we'll give our input, I guess. Brad: Right, so some general information about inversion tables, oftentimes are often used for people with low back pain to offer traction or some decompression. They work quite well. I've used them for a couple of years. For some people, they will work very well immediately. For example, right now, if I invert mine, I've got it set up so this is where it stops. Brad: A full inversion means you're vertical. I don't recommend doing that. I would say 60 degrees at the most, where I am right here, to be safe. And it's very important that you know the precautions of an inversion table. I don't have a list of all of them here, but one of them is that if you have any eye problems, when you do this, the pressure in your eyes increases, and that can cause some serious problems with your vision. I believe it's with glaucoma, but I might be wrong. The other thing is, people go too much too soon, they invert too far, or hang at an angle like this for too long the first time. I did that, I was like that for five minutes. I ended up with a headache for the rest of the day and into the evening. So you must be very careful. I personally used one at a brick and mortar store, and I did what I did right now, and it's like, "oh," even like right now this feels good on my stenosis, and if you have immediate relief, it's a good sign you're going to have good luck with it. But you may not. So, there's no guarantee. Mike? Mike: They really vary person to person if they can help. It depends on what your back pain issue is and what's causing it. If people are curious, this is the Teeter brand one we have right here. With them, if you want to order one and try it out, you can send it back for free, but you're going to have to pay for shipping to ship it back. Brad: That's right. Yeah. These Teeters are very well built mechanically, and they work well, so we can give good confidence in that. Mike: Obviously, if you're doing it and you start to get lightheaded, dizzy, or nauseous, feeling like you're going to pass out, you're either doing too much too soon, or it's not really meant for you with the other health issues you have going on. Brad: Exactly right. I always timed mine so I knew exactly how long I was going because if you're too relaxed or you know, you may wanna do it with someone there initially, so if you need help, you can get help. Mike: We'd like to mention that this often will take away symptoms of pain you may be having, but long-term, it's probably not gonna fix the origin of your pain issue. So you're going to have to do other stretches or exercises, or possibly surgery. But it is a good option if you really have pain with no relief. Brad: That's right. All right, very good. I hope that information is helpful. Let's go on to the next one. The next one, I'm going to actually read this one now. This is from Facebook, and her name is Linda Vincent. " Does the child pose in Pilates have the same effect? " Mike: Now, child's pose, I think, in any surrounding setting, is the same. I don't think it varies. So yoga, therapy stretches, Pilates, I feel like they're all the same. Brad: Well, I don't know if she's really asking that, though, Mike. You have to read between the lines here. Open the mind up. I think she's wondering if the child pose that she does in Pilates has the same effect as the child pose that we teach on our informative videos. Mike: I believe they have the same effect, yes. Brad: Well, let's go through it and let's just talk about it, then everything will be clear. Mike: So if you don't know what the child's pose is, it's often done in yoga or Pilates, or we teach it here on our channel sometimes. So, to begin, you get on all fours like this. Typically, you bring your feet together, knees wide apart, and then you sit your butt towards your heels while keeping your hands in place. Once you're down like this, if you want more of a stretch, you can reach forward. And you typically hold this for a duration of time. In those other settings, it can be 30 seconds. Some people will do it for like one to three minutes. You can just breathe here for five breaths or 30 seconds, relax, and then come back up. Mike: Do that numerous times. You can also add a variation of going to one side, reaching over more, or you can go to the other side. Mike: Now this is a good stretch because it works your hips, your knees, your ankles a bit, and your lower back. It helps keep a nice neutral spine position as well. Stretches my lats here, and it also stretches my shoulders. So it's kind of like a whole body stretch with one simple activity. Brad: Right, I do want to add, it really emphasizes you can't see it through a shirt, and we don't want to have him take his shirt off, of course, but when he does at the shoulder blade, the scapula is actually moving forward, stretching all the related muscles. And that is really important if someone has a depressed scapula, which oftentimes is a cause of shoulder pain and neck pain. Brad: So we use this stretch specifically for shoulder and neck pain, oftentimes, as well as low back pain. So yeah, I think everything is the same as Pilates, but we're looking at it specifically on some joint and body part pains that it addresses, along with a couple of other exercises, which we show in other videos. Mike: So that's all the questions we have for today. Brad: You think they were happy with our answers? Mike: I hope so. Brad: Yeah, I think we gave some good answers, and get better and be careful. 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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.

1. Isometric over pillow (beginner) 2. Shallow Squats- Beginner. 3. Slant Board- Intermediate 4. Slant Board with weight or regular squat with weight a. Advanced 5. Split Squats a. Beginner b. Shallow with lots of assistance c. Knees behind toes. 6. Intermediate a. Deep split squats, knees over toes with assistance. 7. Advanced a. Split squats, knees over toes with weights. 8. Hamstring a. Bridging versus ball b. Beginner 9. Put legs further out versus lift buttocks up on the ball a. Intermediate 10. One leg on bridging versus one leg on the ball a. Advanced 11. Anterior Tibialis Active dorsiflexion with buttocks against the wall a. Beginner Active dorsiflexion with resistance band a. Advanced Gastrocnemius active plantarflexion of both legs a. Beginner Active plantarflexion of one leg a. Intermediate Active plantarflexion of one leg a. With weight. Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program

This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://www.youtube.com/watch?v=7nZFlL05sLo Mike: Today, we are talking about frozen shoulder. Now, Brad, what's the other name for frozen shoulder? Brad: Adhesive capsulitis. Mike: And typically, with this type of problem you are having, it takes quite a while to actually heal up. It involves your shoulder joint itself, and typically, it may be a little painful or hard to move early on, but it gets worse and worse with time. Brad: As a matter of fact, it may take a few months for it to slowly freeze or get stiff, and then at a certain point it will level off, and it may stay at that point for months, and then they call it an unthawing stage as it gradually improves, so you can get back to the normal range of motion. It's rather interesting. Mike: Now, according to the Mayo Clinic, this is a three-stage process. The first stage is called the freezing stage. And this can last anywhere from two to nine months. Brad: That's right. Mike: And then we have the frozen stage, which is stage number two. This can last four to 12 months. And last is the thawing stage, which can last five months to two years. Now, this whole process really varies between each individual, and it can take one to three years to get better. Brad: Right, so it's really not understood what causes it, what makes it get better, or if it can get better faster. That's the myth, and that's what we're going to talk about. Some exercises, as therapists, we will let you know in just a bit. But let's talk a little bit more about some details of the disease. Mike: So it can take time to recover from this, like we mentioned, obviously with the time span there, and some things that can affect this individually are the severity of the condition. Some people get a really mild frozen shoulder, and some people have a much more severe case. What's the next thing, Brad? Brad: Age and overall health. How healthy you are, how active you may be, may make a difference as well. Mike: Another thing that can play a factor is how well you adhere to your treatment plan. We're going to go through a little bit later what we suggest doing if you have this issue. Brad: Right, other underlying conditions, whether you're diabetic, previous broken arm, or perhaps a surgery. Mike: Anything like a stroke, you know, if you have a side, you can't move as much, it could become frozen and painful. Or yes, like we mentioned, if you have surgery. A lot of times, if you've had shoulder surgery, you can't move it for six weeks to two months. So sometimes it can occur then. Now, some common treatment recommendations include range of motion exercises. So what that means is moving your shoulder within the range you can comfortably do. And we're going to show some options later with that. What are some other things they can try, Brad? Brad: Well, the injections, the corticosteroid steroids, numbing injections to help break up the scar tissue and the adhesions, are there to get more range of motion. And not very often, but sometimes, surgery. Mike: Yes, they'll do it to try to loosen up the joint capsule in there, but it's not very common because most of the time, frozen shoulder eventually fixes itself. So I think we could say the myth is busted. Can a frozen shoulder heal? Yes. Does it heal fast? No. Brad: So, as therapists, we will work with people to help the final phase speed up. We don't know for sure if we're making it go faster, but we know that we can track it. And it's one of those things that if you have a frozen shoulder, you want to do anything possible to get it better faster. And these are the options. So we are going to show you two easy, simple treatment programs to break up that adhesion. Get your shoulder to the maximum range of motion possible. You can do these easily at home, either with a stick or a pulley system. Either one, you could use the pulley system, which you can get very cheaply. Stick, you can use a broomstick, a piece of dolling, whatever it may be. Should we start with a stick? Mike: You can start with a stick. I guess I'll fix up the pullies. Brad: All right, so you take a stick, it should be about an inch to an inch and a half in diameter. We're using the Booyah Stik . They work really well because your hand does not slide on them, but whatever. Do that, get your arm up. If your shoulder's tight at this point, you may go up a little bit with the good hand, hold tight, and then we simply bow to the stick. Brad: There you go. And right there it's pulling, pulling, pulling. You get a lot of leverage 'cause you got your body weight, and you simply bring your hips down and bow. You get a really nice stretch there. You may stretch and hold it 15 to 30 seconds, or you may do pressure on, pressure off. You can put the other hand up here to assist. And it works quite well, actually. And you simply put a mark on the stick, and then you can tell how far you've gone after a couple of weeks. So maybe you started down here, and maybe a week or two or three or four later, you're up to higher. Now, pulleys have probably been around the longest that we've used. It's an excellent option. Mike, talk about that. Mike: So what you're going to do is use your good arm pulling down to help your frozen shoulders. So we'll say my left side is frozen. Just go to what you can comfortably. If you're stuck here and it's painful, just go there, hold it for a little bit, then go back down. You can do this for repetitions or times. Just try to hold it at that top stretching point. And over time, during the thawing phase, it should get better, and you can get it higher and higher up. Mike: You can also try going out to the side to get a different motion. Oftentimes, people may be a little more limited going out to the side versus in front of them. So just take it slow and easy. Mike: Pulleys are relatively inexpensive. You don't even have to have the big metal aspect we have in ours. Some of them can just wedge right into a door, and they can be relatively cheap. Brad: Yeah, actually, we have one, I think actually two videos, Bob and Brad on how to make your own pulley system, because you know Google Bob and Brad, how to make your own pulley system. And there you go. The other thing I would want to mention about the stick that I do like is that you can also go out to the side, just like you can with the pulley. So that option's available. This is my good hand's frozen shoulder. We can work in that direction. Brad: And this is one of my favorite moves, is going extension. Although that is usually not too limited, this is going to help get it that way. So you can actually get three planes, flexion, abduction, and extension with the stick. And the stick, you probably won't have to even buy one. Mike: If you want to check out more videos on frozen shoulder stretches and exercises specifically, watch the video, " Frozen Shoulder Stretches & Exercises ." Brad: There you go, frozen shoulder stretches and exercises, very good. If you have frozen shoulder, good luck with it, and work with it well. 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This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://www.youtube.com/watch?v=B3YzD55dQNo Mike: Today, we're going to be talking about walking, and if done incorrectly, how it can cause ankle, knee, hip, back, and foot pain. Brad: And we're also going to take a step back on the memory lane from some of the vintage footage that really puts us together well. Mike: So we're going to take a look back in the past, from four years ago, with Bob and Brad explaining how this walking can cause your pain in detail, but what do we want you to stay tuned for? Brad: We're going to add a critical part we have learned about, walking and changing your walking pattern, which really helps out a lot. Mike: So let's go back in time. Bob: The first thing you want to do when you're walking is reduce impact. This is the same truth that can be held with running. Brad: Sure. Bob: In fact, there's been a lot of discussion and a lot of books about it, and you want to run with less impact. And I don't know if there have been studies on this, but I see anecdotally a lot of people who tell me they were having a lot of pain throughout their limbs with running. But once they started doing the forefoot running or the midfoot running, their pain levels decreased. Brad: So what he's talking about is when your foot comes down in front of you, if you strike with your heel first, which is very common, very popular. Bob: Look what it does, it sends a force up through the leg and into the hip, that ground reaction force, they call that. Brad: Right, there's no natural shock absorber when you heel strike first, it goes directly through the bones to the joints. But if you come down on your forefoot. Bob: Or maybe even your midfoot. Brad: Right. Well, I just want to use the forefoot for this example, look at the cushion that you have. Bob: Yeah, it's like a shock absorber in itself. Brad: Right, so your calf muscle and your thigh become more of the shock absorber. Bob: Yeah, in fact, a lot of times, what they discuss is people who start becoming forefoot runners, their calves get really sore at first, because that's where the force is being taken up right now. Brad: And I experienced that same thing when I transitioned. Bob: The other thing is, if you hit your foot first, even while walking, you're really jamming the knee. Because, what if you hit the midfoot or forefoot, you're going to have a little bit of gap in the knee, it's going to act as a shock absorber. Brad: It's a little flexed. Bob: Right, a little flexed. So I'm going to show you, let's say we put a peanut in there. This peanut's going to represent the cartilage. Brad: What happens, Bob? Bob: Yep, and let's say the knee is completely straight. That's the way, every time you hit. Brad: There goes the cartilage. Bob: There goes the cartilage Brad: And the knee surgeon is smiling. Bob: Yeah, but if you think about it, it's not happening every time. But when you take 10,000 steps in a day, you know, which is what they're recommending now, that people try to get in 10,000 steps. Think about that 10,000 times. Brad: Yep. Bob: Force, force, force, force. So anything you can do to reduce the force is going to help. So one thing you may want to think about when you're walking is to shorten your strides. Brad: Sure. Bob: You can increase the cadence, how rapidly you stride. But you should shorten the stride, so it doesn't mean you have to walk slower; it just means you're going to walk with shorter strides. That's what they recommend with running, too. They actually have you run with shorter strides. Brad: Right. Bob: Also, if you lean forward slightly, 'cause if you lean back, that's when you're doing that. Brad: Yeah. Bob: You know what I mean? Brad: Almost forced into the heel strike. Bob: So yeah, if you lean forward a little bit, it's going to make you walk a little faster when you lean forward. Brad: And it's a very slight lean, because if you lean too far forward, then it's a postural thing, and that's a problem too. So this is a subtle, subtle lean. Bob: Now, the last thing I was going to mention is a little harder for a lot of people to understand. It is to actually engage your glutes. Brad: Right. Bob: Because your glutes are larger muscles, and they actually take a little bit of force off the legs. Brad: Right. Bob: So they talk about, again, if you're taking shorter strides, but you actually want to kind of push off and feel your glutes engage, so if you can walk feeling your glutes, you can feel your butt muscles kind of kicking in. Brad: So you walk around the neighborhood like that, too, sometimes? Bob: Yeah, and you know, I'm on a list now, I think. Brad: They do talk, the neighbors. Bob: Yeah, they do talk. Anyway, that's something you can mess with; it's just a lot easier to shorten the strides and make sure you're hitting on the forefoot or midfoot. Brad: Sure. Bob: All right, once you reduce the impact, you've got to be concerned about posture, because I see people running, Brad, and I see them walking, and they're walking like this. And if you walk like this, you're getting a little bit of the jarring. Brad: Sure. Bob: And, you know, that's where people talk about, they start getting a headache whenever they walk because they're going like this and they're compressing the spine and the suboccipital area there. Brad: I call it the gooseneck. Bob: The gooseneck, yeah. Brad: But yeah, and again, not to get confused, when he said you lean forward. Bob: Yeah, we don't want you leaning forward like this. Brad: Not rounded, it's just a very slight lean. Bob: Yeah, keeping your body still in a straight posture. Good point, Brad. Brad: If you're thinking about it, you're walking and feel like you're falling forward. Bob: Almost falling forward. Brad: Yeah, but you're not. Bob: Right. Brad: But you're not. Just a hint of that direction. Bob: So, what you're going to do when you're walking, every so often, I want you to do some chin tucks. Brad: Oh, yes. Bob: So you're going to go ahead and give a reminder. This is where you want to have your head. You want your ears directly over your shoulders. Brad: Right, right. Bob: As much as you can attain that, it's going to be better. Brad: And this is one you can do without the neighbors talking. Bob: Right. Brad: You know, just subtly, and you don't have to do them forever, just two or three of them is a good reminder. Bob: You might have Gladys Kravitz looking out the window there, and she'll see you right when you're doing it. But, you know, she always talks about everything. She was from Bewitched; she was the nosy neighbor. Brad: Oh, Bewitched, yeah. Bob: Gladys Kravitz, I believe, right? Brad: Now you're pulling out the archives. Bob: Okay, next one. The same thing, people have that rounded upper back, and the shoulders are rounded and forward. So what you're going to do is you want to grab the wrist behind your back and stretch. And you can do this while you're walking, and it's the same thing, you're going to do it intermittently while you're walking, and this looks okay, doesn't it? If you're doing it, you walk around, it just looks like you're stretching. Brad: I'm sure the neighbors are used to anything you come up with, Bob. No, that's true, and you're not going to walk like this very long. Bob: No, no, just a few steps. Brad: Yep. Bob: But again, it resets you, it sets you into the right posture. Brad: Exactly. Bob: And it feels good, actually. Brad: Yeah, you get a little stretch in the front, you know it's a postural thing, and you can breathe better with it. Bob: I do this one every morning before I run, I walk down the hill. Brad: Yeah. Bob: And I stretch like this just because it's a good time to stretch, and I like to warm up a little bit, you know, not just go right into the run, I walk. Brad: Are you done when you get to the bottom of the hill? And then come back up? Bob: No, no, then I run. Brad: Oh, I see. Bob: So, all right, next thing. This is hard for some people to grasp, but actually, there's less weight on your spine when you're walking faster than there is if you walk really slowly and you're lumbering along. So if you're having pain in your back, try picking up the speed a little bit. I've had this work for some patients, and they just are always, you can just see it in their eyes, like "that works?" Brad: Well, I think you're getting that vertical bounce with a forward motion, that whole concept in that running book, I think that is similar to this. Bob: Yeah. Whatever, it works for a lot of people. Brad: Sure. Bob: Give that a try. Brad: Yep. Bob: We're also going to recommend, if you can, obviously, a lot of people can't do this, but it really helps if you can walk in nature. I mean, it really, Brad had quoted a study in which your stress levels decrease. They've compared it to walking in the city, urban areas, and it was obviously much better. There's less ruminating. Like if you have a thought that tends to go through your head. Brad: And over and over and over. Bob: Yeah. The nature seems to help break that up, so. Brad: Well, you can just imagine, we got traffic, you got the fumes from the cars, versus birds singing and watching the grass blowing in the wind. Bob: Right, you don't have to think about anything else and just keep thinking about it, so. Brad: We're back to the future now. Mike and I are going to demonstrate the key to walking with your forefoot and engaging the gluteal muscles, which really changes how things work in the mechanics, improving your walking. Mike: I think we're technically in the present, not the future. But anyway... Brad: I'm so confused. Mike: Time travel will do that to you. Anyway, for walking like this, we call it forefoot walking, gluteal walking, bent knee walking, soft knee, it's all the same thing. Anyway, to do gluteal walking for beginners, what we want you to do is to walk normally with your hand on your buttock. Probably do it inside, people might think you're strange. Do your normal walking. If you're a heel striker, just walk like that, feel how much your glutes are engaging. Mike: Now what I want you to do is to take about 20 steps on your tiptoes. Mike: This is exaggerated, but feel how much more your glutes are engaging, you should feel the muscles being firmer and contracting more while walking. Now, we're not going to walk like this forever on your tippy toes unless you're a ballerina. So what you want to do is eventually lower down, land with either your forefoot first, or if you land with kind of a mid or flat foot, that is perfectly acceptable. You're going to have to shorten up your stride length, so I'm not going to be taking big, fast steps right away. It's going to feel a little awkward, so just take your time. Mike: But what we want to emphasize is that most shoes nowadays have built-up heels. It's going to be hard to do, so it's try it in your house, barefoot or in socks, or slippers. Brad: A thing that I find really helpful is to do it barefoot or in socks or slippers, plus on a hard floor, not a carpeted floor, you really get a good feel of forefoot walking. If you feel your heel strike on a hard floor, it's very clear when you do what Mike said, you'll feel that soft, and your knee will be slightly flexed. There's a slight flexion, which really helps take up some absorption of the impact. A little thing that makes a big difference. Mike: If you want to check out another video on walking, you can click the video link below. What's it called, Brad? Brad: " The Walking Mistake Almost Everyone Makes ." It goes through this in a little more detail and gives you a few more hints and tricks that you can do to make this more comfortable for you. Mike: Thanks for watching. Brad: Have a good day and be careful. 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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.

First, you need to be able to gauge whether the stretches are appropriate or working. Monitor your pain levels. An appropriate stretch should, after a few tries, begin to narrow the scope of the pain, become more localized. If the pain spreads out further or gets worse in intensity, stop immediately. It should also not be worse in the upcoming hours or days. People often assert, “It hurts so good”. All exercises (only do two or so at a time) should be done 4-6 times a day for 10 repetitions. Stretches you may try in this order: 1. Plain knee extension from a seated position. 2. Knee flexion from the seated position. 3. Knee flexion with towel under kneecap (seated). 4. Knee Flexion with leg on chair. 5. Knee flexion with a towel and leg on a chair. 6. Knee extension on floor, on stool, or standing on stool. Trial of it straight on, inwardly rotated, or outwardly rotated. Apply pressure just above the kneecap in the quad and say pressure on, pressure off. Repeat 10 x in the direction it works. 7. Start in quadruped position, kneeling on a pillow. Lean back further and further - pain-free. Eventually sit on heels. Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program

This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://youtu.be/HCdO37IWGV8 Mike: Today, we are taking your physical therapy questions and answering some of them. Brad: That's right. Well, let's just get right to it, Mike, first question. Mike: So this username is really hard to say, but @lainiesmajovits says, " Hi guys, I suffer from osteoarthritis in my fingers. Sometimes it's so painful that it wakes me up at night. Can you help me with some exercises to relieve the pain? " Brad: We would absolutely love to. Actually, we're going to do what we call the Mayo Clinic six pack. This came right from Bob. It's got nothing to do with a six-pack of beer. I'm from Wisconsin. That came to my mind. But here it is. There are six specific exercises, and it's going to start with your hand. You can do this with both hands at the same time. We'll just do one, now, put your fingers straight up. Get it as straight as you can. If your fingers are hooked from the arthritis, you can try and straighten them a little bit with the other hand. Get a little stretch on there. And then we go to the hook. Simply like this, there will be a gap between your fingers. So we're just trying to get those joints and the fingers moving so you can go back and forth if they're stiff. Mike: What if I want to call this the claw? Brad: Yeah, well, you call it whatever you'd like, Mike. Let's get onto the next one. Now we're going to go to the flat fist. This is where you bring your fingers down, and you actually flatten out. So you can see your fingernails, like Mike's got an excellent position of that. And you can repeat that, if they're not going down, you can give a little help with the other hand and straighten them. Brad: Spend about 10 to 15 seconds on them if they're tight, okay? And then we go to the regular fist where you curl the fingers underneath, curl the thumb around, and you're making an actual fist, a full fist. And work that sometimes the other hand can go over and stretch them just to get a little more stretch with that. Brad: And then the tabletop is simply like this, a flat tabletop. Do what you can to get it straight as you need. Brad: And then touch thumb, first finger, thumb to second finger, finger tip or thumb tip to fingertip. And do that one or two times. And do that with each hand or again, both at the same time. It's a wonderful way to get a complete range of motion throughout your fingers. Mike: Now, when you're done, clap. That's more finger exercises. Brad: There you go. Alright, let's go to the next one. Mike: So our next question comes from @blueeyedsoulman, and the question is, " How about traction, and can traction be administered to someone with moderate to severe scoliosis? " Brad: The answer is yes. However, if you have severe scoliosis and pain associated with it, particularly, you need to see your doctor and get it okayed. If you just scoliosis with no pain, but you have it, you can do this as long as it does not create pain. We're going to show you three options for traction. The first one is a simple one on a firm chair with good, firm armrests. You're going to relax your core muscles around your stomach, and you have to have strong arms for this. If you don't, it will not work. We'll go to the second option. Here you simply push up, and then I'm going to bring my legs out, and right now my core muscles are very loose, and I can feel my back actually getting a little bit of gravity traction. Again, I'm gonna hold it. Your arms will probably get tired, so maybe for five to 10 seconds, so you get arm strengthening and traction. If this doesn't work for you, fine, let's go to the second option. Mike: Now, for this, you're going to need something to hang onto, a pull-up bar. You can technically do this on an open door, but it's a little bit different. So what you're going to do is grab on and slowly sit your butt down and just kind of hang like this. I am relaxing my stomach muscles. And that way it's going to let that traction apply to your spine. Now, if you're doing this and you have a full pull-up bar where you can actually dangle your legs, that is fine. You just don't want your core engaged holding up like this because it's not going to allow the spine to separate like you need it to. Brad: And again, no pain should be experienced with this. It should feel good. If it's painful, you scratch it off. It's not an option. Mike: You can just start with like 15, 30 seconds if it feels good. If you have the tolerance, you can go for longer durations, like a minute if you want to. As long as it's feeling good. Now there are some other traction options available, but we don't want to spend a lot of time on this. You can watch the video, " Top 3 Ways to Apply Traction (Decompression) to Spine (Back Pain/Sciatica) With Equipment ." This one involves actual traction units. Some of them are Saunders units, and some of them are inversion tables. So click that video link if you are interested in that. The next question comes from @christywells-reece, and they say, " I wish you guys would do a video on the exercises we could do for sciatica pain in the behind, (thinking they mean buttocks). Until it happened to me, I didn't know it was even a thing. " Brad: Okay, this is kind of a difficult one to deal with, Christy. So we're going to give you two simple exercises. There could be a lot more, but you could try these if they offer immediate relief, and after you're done, they continue to feel good, do them. If they don't, if they do not feel good and the pain does not improve, scratch both of them. It's one of those things you'll need to see a therapist directly. Mike: If these stretches don't help, we do have tons of videos on sciatica pain. It's the same exercise as if it's in your butt or down your leg or just in your back. So just a heads up. To do the first stretch. We're going to show it's the same stretch, just done differently, if you're specifically having one-sided pain. So typically, that's what it is with sciatica. Say it's my left side. What I'm going to do is do a stretch to try to open up the spine and decompress it. So I'm going to grab the top of the doorframe. You can certainly use a pull-up bar, whatever you have. I'm going to relax, bend my knees, and I'm going to lean into it. Leaning into it like this is going to separate those vertebrae, give that disc some room to breathe, and possibly take pressure off that sciatic nerve that is irritated right now. So you're going to hold this for roughly 15, 30 seconds. Make sure to relax and breathe, and do it a couple of times a day. Brad: And if that's not an option because you're too short or the door is not solid, you can simply take a stick four to five feet long, you can use a Booyah Stik . It has to be solid, rigid. Put it on a chair next to you so it doesn't slide. If it does slide, you take your shoe off and put that right there. Reach up, grab here. If it's my right side, the right-sided pain, then you're gonna lean without letting your hand slide, and it's going to stretch this side. Again, I'm going to repeat this. Brad: When you do this, it should make that sciatic pain you're experiencing get better while you're doing it, as well as when you're done holding it for like he said, 15 to 30 seconds. Walk around; it should continue to feel better. If it does not feel better while or after, scratch it; you do not want to continue that exercise. Mike: I'd like to mention your door does not have to be on wheels or stairs like that. Alright, question four comes from @ConnyGermangirl. " Do you have any stretches for people with arthritis in the lower back? Hugs from Texas. " Brad: Well, you're in luck, Conny. We have some excellent stretches to get that arthritis loosened up. You can do it in bed before you get out of bed or lie down on a carpeted floor throughout the day. The first one, Mike, is going to actually show a modified version of what I'm doing in a chair. A firm chair works best with an armrest. Bring your knees up while you're lying down, and we're simply going to relax. Keep your hips still with your hands at your hips, and just let your knees go back and forth. I always tell my patients you're doing like a windshield wiper in a car, and you can let one knee separate a little bit, and I cannot feel my lower back actually loosen it up a little bit. So nice stretch. Do it 10 to 15 repetitions. If any of these create pain, you do not do them. How are you doing, Mike? Mike: I'm doing just fine. Brad: Let's go to the next one, then. Mike: So the next one you're going to do, single knee to chest to begin with. Now, if you're in a chair, just grab one leg, bring it up as far as you comfortably can. If you're limited, just a small motion, that's fine. You're just going to kind of hold it there for a few seconds. You can either hold this for 15 to 30 seconds in one spot if that feels good. Or you can kind of do some repetitions. Just bring it up and back down. Make sure to do this on both legs. Mike: If this is easy, you can do both knees to the chest, which is a little awkward in the chair. So we would recommend this one lying down, like Brad is showing. Brad: There you go. Yep, it's as simple as that. Relax, again, they should feel good. Get those joints in the vertebra nice and moving and relaxed. Let's go to the next one. Mike: So the last one is the prayer stretch. Now Brad is going to show it in bed, and you can do this in a chair. So what I'm going to do in a chair is just sit up, arch my back, lift my arms above my head, and stretch this way. And then you can even come back down and go to what is comfortable. Notice I'm having a nice straight back. I'm not rounding like this. Just go down to what you feel is comfortable, just getting that spine moving. Mike: Obviously, the version Brad is showing is quite a bit different. Do you want to explain how to do that one? Brad: Sure, so on your knees, hands out, and you just let your bottom go back to your heels, and feel the stretch right across your back there. If you want to get one side more than the other, simply place one hand over the other, or this way, and do it as many repetitions as you feel comfortable. Typically five, maybe up to 10 maximum. Mike: Now, one other thing we kind of talked about with the other two, with back issues or sciatica, is you can certainly try hanging if that's an option for you personally. Again, you're going to need something sturdy, like a pull-up bar or hanging handles, to hang onto. Mike: Again, just distract, and they'll get more traction in there, where the other ones are working on rotation and flexion, and extension patterns. Brad: Again, good luck with these. Only do them if they feel good while you're doing them, as well as afterwards. Good. Let's go to the next one, Mike. Mike: Okay, our last question comes from @placeboreality, hopefully this isn't a placebo. Anyway, " Can you please do a video on pelvic tilt? Is it a myth or true? And some stretches we can do to help if you have an anterior tilted pelvis. " So, for those of you who aren't aware, this is your pelvis and your spine, and anterior tilt means you are arched forward like this. I'm obviously exaggerating on this model, and your butt sticks up. Mike: This can cause a lot of low back pain issues, hip issues, and anything related to the hip or pelvis in this region. Typically, what is common with this is that people have tight hip flexors. Your hip flexors are located in the front of the pelvis. If they are tied from sitting too much and not standing up or stretching, they can cause this pattern. So it is true, this can be a problem. And in order to fix it, most of the time we need to stretch the hip flexors. Brad: Now, the hip flexor stretch is a very well-known stretch, but there's only one way to do it to get the rectus femoris, which happens to be the muscle that gets neglected most of the time. So we got this from Rick Olderman . He has had extreme success with it, written books, and taught therapists about it. Can you show how to do the Thomas? Well, we call it the Thomas test, but it's actually the Rick Olderman hip flexor stretch, to be complete. Mike: So what you're going to want to do is sit on the edge of a firm surface like I am here. If you happen to have stairs, this is the top, and your stairs go down, you could try it there. We've met some people who have done that. You could also do it on a tabletop, whatever you have. Hopefully, your mattress is firm enough, and you can try it there as well. Anyway, what you're going to do is lie down, and you're going to bring both knees to your chest to begin with. Now, if I'm doing my left side, I'm simply going to drop it down. Once I'm here to get that rectus femoris, I'm going to bend my knee, and it's important to pull the opposite knee up towards my chest. So you can see when I do that, my hip wants to go up a bit. Try to keep it down. Hold this for 30 seconds, and also make sure your leg is staying in a nice straight line. Mike: Don't let it wander out to the side like this or drift in too far. You should feel a stretch. If you are stuck way up here. Your hip flexors are tight. Mike: If you can get to the mattress or down a little bit, you're probably okay, and it's not causing too much discomfort. But again, try to hold this stretch, and check it on both sides. Most people are going to notice a difference from one leg to the other. It may not be super noticeable, but you will definitely feel it when you are stretching. Brad: There you go, nice work, Mike. Alright, so those are the end of our questions and our answers. Good luck with them. 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