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

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

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

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

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

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

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

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2023. For the original video go to https://youtu.be/1wOuuvKG7r4 Brad: Greetings everyone. As physical therapists Mike and I have worked with hundreds of people with back pain as a result of compression fractures and they're always related to osteoporosis. It weakens the back and causes a compression fracture in the spine. It’s very painful, something you do not want to experience. Mike: So if you are able to strengthen your core you can prevent this problem from happening. So we're going to show you three core exercises you can try if you have osteoporosis, to strengthen up that whole muscle group and prevent this from happening. Brad: And we're going to show a few extra tips as well. Mike: So if you have osteoporosis, oftentimes your bones become very weak in the vertebrae especially and they're at a higher risk of having a compression fracture. Brad: That's right Mike, so things like flexing forward is probably the biggest stress put on the back and causing those compression fractures, so posture and body mechanics, how you work with your body makes a big difference, as well as the core. So we're going to touch on both of those things- strengthening as well as some posture and mechanical bending issues. Mike: So the importance of strengthening your core when it comes to osteoporosis is it helps prevent the compression fractures from happening or even getting worse. When your muscles are strong it'll take stress off of the vertebrae itself, putting less stress on them, preventing these from happening. So the muscles we're talking about here are the abdominal muscles, the back muscles, and a little bit of the hip flexor muscles as well. If these all become strong they'll take pressure off of those problem areas. Brad: And a really important thing that we're going to teach is how to do these in a non-aggressive or intimidating way. People think with core strengthening they're going to be doing sit-ups with all these gyrations. We're actually going to teach them in a very subtle manner that is being done in bed. They're isometrics and they're done by an expert, Sara Meeks, who is an expert in osteoporosis and strengthening of the core. Anybody can do these. Mike: The first exercise Brad is going to demonstrate here is going to target the transverse abdominis which is a deep abdominal muscle group. It kind of wraps around your body and it's like a natural back belt for your body. So Brad, take it away. Brad: All right so you do this in bed in the position I am here. I call this hook lying. You're going to take one hand and you're going to put it palm down and you're going to do that right underneath where your belt is, your lumbar spine, and you want to make sure that you have a natural arch in the spine so if you look here and I push down like this, we don't want that and we don't want to arch up really high, we just want a natural arch and it should feel comfortable. Brad: Now this hand is going to monitor so the spine stays in that neutral position minimizing any stress on those vertebrae. The other hand is going to go on top of the stomach. Now this hand is going to stay stationary and as I breathe out, my stomach goes down. There's a space between the hand and the stomach. My back on the bottom has not moved and I tighten up as tight as I can for eight seconds doing an isometric working on that transverse muscle. So this part right here getting that down, hold, can you count to eight Mike? Mike: One, two, three, four, five... Brad: That's good enough. Actually do hold it for eight. Eight seconds and then relax. I'd like you to do that five times and then you're done with this first exercise. Again the transverse abdominis and really think about the belly button goes towards the spine keeping that gap but the spine stays stationary monitored by this hand. Good work. Mike: The next exercise we're going to do is going to target the oblique muscles. What these do is help stabilize your spine when you're doing rotation-type exercises or even slight lateral bending like this. So Brad's going to show you what to do. Brad: Okay now with this exercise again it's done lying on your back in your bed. I'm standing just to show you how to think about engaging those muscle fibers so that it works the way we want it to. So to think about your right rib cage right here and your left hip, the front part of your hip, that's called ASIS. We won't get into why we call it that but it's a long name and we're going to think about bringing these points together. And then the opposite points together and that's going to engage those fibers. Brad: We'll show you how to do it right now. Again, lying on your back you can bring your knees up in hook lying. I'm going to take those diagonal points and I'm going to think about pulling it together and actually, you're pulling in and you're squeezing everything together. You can actually take your fingertips and feel those muscles in there. With your fingers just push in there. If you happen to have a little soft, you know, we'll call it fat, you push right through that and get in there and feel those muscles work. That'll be a really good indication that you're firing those and here I'm going to start it. And I'm squeezing in. I feel those muscles working and I'm going to count to eight seconds in my head or you can count out loud whatever really trips your trigger. Or you can have someone like Mike count. Brad: Okay and relax, again eight seconds and relax. Do the same thing. Think about bringing those points together. Feel the muscle fibers work. Five repetitions on each and then you're done with a second set. Then we're going to go to the third. Mike: So the last exercise is going to target the rectus abdominis. Those are the front six-pack muscles most people think of. They help slightly flex the spine forward in order to activate them and Brad's going to take it away. Brad: Okay so with this exercise, again the same position. And I want you to think of bringing your belt line and your lower ribs and we're just going to squeeze straight together and compress but with this one, you do want to monitor with the hand behind the back so that your lower back does not push real hard into the bed. There will be a little movement but not a lot and you squeeze and I'm feeling that six-pack right there go and again eight seconds I'm going to count it out in my head. When you get to eight seconds relax and you know take 30 seconds, whatever you would like to do between each isometric. And go ahead and do it again. Brad: Now if you have not done any exercises like this in the past, you may only want to do one or two sets. If you happen to feel any cramping in there you want to stop, give it a break, and probably start again the next day. Breathe deep and let those muscles relax. That usually doesn't happen with abdominal muscles but it could. So that are the three exercises for strengthening those core muscles. The next thing I do want to mention is really important to avoid this kind of bending where you're bending forward, even if you've got strong core muscles and you bend like this to pick something up, it compresses those vertebrae and that could cause a compression fracture. Also when you sit we want to go over that as well. Mike: So with osteoporosis while sitting down it is important to avoid any flexion for prolonged periods of time when sitting or when standing up. So when sitting, most people will think of flexing like this leaning forward, maybe looking at your phone. This is a bad posture, you want to avoid. But a lot of people also lean back in their chair and if you look, I'm still flexing my spine, there's still a curve here. Mike: So it is important to make sure your low back is touching the chair or couch, whatever you are sitting in. If it doesn't touch, maybe put a pillow there for some support and have a nice neutral spine, do not be flexed over. Now when standing up it is also important not to have a rounded back. So if I lean forward, my back is flexed and then I'm getting up, flexed the whole time and then I'm trying to extend. That's a lot of compression forces. So try to scoot to the edge. If you have armrests, certainly use them, but try to keep a nice neutral spine as you're standing up and pushing up through the arms and legs. Mike: Try to keep it nice and straight and it goes with sitting down too. Don't sit down all bent over. Try to sit down nice and slow, reach back, and sit down. Brad: Good, good points Mike. All about keeping the back in that neutral position. Armrests are a really good idea. Use chairs if possible with armrests because they're there to help and it's a good habit to work with. All right so we got three good isometric strengthening core exercises, you have your body mechanics to maintain and work with, and remember a healthy spine is a happy spine, as well as you being able to keep up moving and be active. Mike: So if you want to check out more videos about osteoporosis, we do have a whole program done by Sarah Meeks on our website. You can pick which videos you think pertain to you. Some of them are the core exercises we demonstrated, some of them she goes a lot more in depth and is much more knowledgeable on the subject matter than we are. So if you have osteoporosis it'd be a good benefit to watch those. Brad: She's the expert for sure. Mike: Thanks for watching. Visit us on our other social media platforms: YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts. For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: C2 Massage Gun (US) Fit Glide Q2 Mini Massage Gun (US) Knee Glide Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Lite Foot Massager Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2023. For the original video go to https://youtu.be/WQHIBf-C-2w Brad: You ever get up in the morning, you feel a little stiff and sore, maybe 10, 15 years older than you really are? If so, this video is for you. Mike: We're going to show you five stretches that you can do in bed to help alleviate this pain and start your day out on the right foot. Brad: Yeah I bet you don't feel this way yet. Mike: Not yet. Brad: Give yourself another 20 years. Alright, now this is mostly common in the older population. I'm saying 55 and above. That's when I started to feel it. The big thing about lying down and sleeping all night, typically eight hours, is that the body is non-weight-bearing. There is little movement relatively speaking and the muscles, the tendons, and the facet joints in the back are all starting to tighten up from that. And also a big thing you may not be aware of is the discs in your back actually start to grow. They call it inhibition. It's where fluid imbibes or sucks into the disc. It's a natural part of keeping the disc healthy. Do you want to talk about it more Mike? Mike: So when you first get up in the morning and start moving, these stiff joints, muscles, and discs filled with fluid aren't necessarily ready to start moving right away. So it can put your body kind of in a shock, that’s what causes that pain you're experiencing. It could be any of these issues. It may be one and maybe all five. So a good thing to do is to do a quick warm-up routine while you're still laying down, to get those muscles moving and it won't be as painful when you finally get up. Brad: That's right and it only takes a couple minutes. Alright, so I want you to remember this phrase, “motion is lotion”. So you probably don't know what I'm talking about. There is a physical therapist, he's a doctor in PT. He's an expert in pain management and that's a phrase that he uses with his patients. In other words, if you get your body moving, it's going to soothe the pain like putting some lotion on your body. That's going to mitigate and eliminate the pain. So motion is critical, the key is what kind of motion. That's what we're going to show you here with these exercises before getting out of bed. Alright, we're going to show you five exercises in bed. Do all five of them, try them. All of them might be good for you. But there may be one or two that create some aches and pains, particularly if you have a history of low back pain, hip replacement, or something of that nature. They all should feel good. Otherwise, skip the one that does not feel so good. Mike: So the first exercise is called “hook lying rotation”. So you get to lay on your back like you're in bed still. You're going to bend both knees like this, feet flat on the ground, and you're going to start rotating side to side. One way might feel better than the other. You may not be able to go all the way down to the bed. You may just go partial range. Whatever feels comfortable for your back is the right option for you. Brad: That’s right. So again these are going to be in bed. Mike mentioned ground. Your feet are going to be in bed and it works best if your feet are close together. If your knees are gently touching, your legs do not separate, and this is really important what Mike is doing here. He's actually letting the hip come over and separate from the bed. That allows that low back to rotate. Now you may find out that going in one direction hurts, so don't go that way. The other direction may feel better. Go that way as far as you tolerate. Do not go into pain. And then after you do this, a few repetitions, you may find that the other side, the painful side, will ease up and that's what we're looking for. If on the other hand, that painful direction starts to get worse, then avoid it and just go to the pain-free side. It's a critical concept. With time, things should loosen up and you'll be doing full hook-line rotations and very happily. Mike: The next exercise is called single knee to chest or double knee to chest. That is a progression. So to begin, you're going to be lying flat on your back in bed, not the ground, I got it right this time. You're going to bring one knee up towards your chest. You can put a little pressure on your arms if that feels good for you. If it only feels good part way, just hold it there, that's perfectly fine. Hold it for a couple of seconds and then go back down. Try to do five to ten repetitions on each side. Mike: Now some people may not be able to reach their legs, so Brad has a towel here. You can also use a belt, bed sheet, or whatever you have handy. You can just wrap it underneath your leg, grab the towel with your hands and then pull it up. It makes it a little easier. Also, you can try it with a stretch strap if you have arthritis, it’s another good option. So after that, if you want to try doing both legs, you simply switch to the other side. Perform it as well, five to ten repetitions, holding for a few seconds on each stretch, and then you can progress to both legs if that is feeling comfortable and good for you. Mike: So you're going to bring both knees up and hold it just like this for a few seconds and then relax. Now if that becomes easy, you don't feel much of a stretch, you could certainly hold it longer. You can go 20-30 seconds, whatever feels comfortable for your back. Brad: That's right, this is a great stretch particularly for people if you have stenosis. This is going to separate those facet joints and open up where the nerve exits out of the spine. It should feel very comfortable. We're going to show you a little bit about the stretch strap so that there's no confusion. Mike: Now if you have arthritic hands and you can't grip well, l a stretch strap would work out nicely like I talked about earlier. They have a bunch of different loops. You can just feed your hand through the loop, and make sure it's underneath your leg. Then you're just going to pull up with your wrists and arms to save the pressure on your hands if you're having any pain there. Again hold it for a few seconds and repeat five to ten times. Brad: Right, they work very well and they're not that expensive so it may be an option for you. Number three is for the shoulder and the upper back. It's great for posture and breathing. I'm going to start out lying on your back. Hands will be down and simply reach up and over your head. Now watch as Mike goes back. He's going to arch his back just below the shoulder blades and then come forward. You can do five to ten of these. Brad: Now there are going to be some people that are going to say one or both of the shoulders are stiff. What you'll do is use the strong arm to help the weak one. So grab together there and go up and allow the stiff shoulder to stretch. Do not push it. Do not get a painful range of motion. Just go up to the point where you feel the pain a little bit, bump into it, and then come back down. And Mike is doing an excellent job of relaxing and when you come back up, breathe in, and as you come back down exhale. How you breathe in relationship to your body motion can really make a big difference in how you relax and the effectiveness of the exercise. Mike: For the recommended time, just do what feels good. This stretch, I like to hold it longer. Some people might just want to hold it back here for five seconds and then come back. Just do what feels good for you. Brad: That's right. Again five to ten repetitions in general will be good particularly to start with. How are you feeling, Mike? Mike: Good, I like this stretch. Brad: Yep, it's a wonderful one. Alright number four, this is for the upper back, the thoracic spine. We want to get some gentle rotation in that area to get you moving. Simply as Mike is lying on his back, think about keeping the pelvis stationary, the feet stationary. He's going to come up with his right hand and kind of like reaching for his coffee mug in the morning or cooler and going back down. Now go the other direction. He's reaching the other way. Go through a couple of these. Mike: You just kind of reach, you don't have to hold it like I was doing for demonstration purposes, but the whole point is to lift your upper back off the mat and get some rotation up there. And I wish someone handed me my coffee in the morning when I woke up like that. Brad: This is also great for the abdominal muscles, that's going to get those stronger, which is always a benefit. So let's go on the number five. This last one really focuses on the shoulders and the scapula of the shoulders to get things moving which is critical for posture, breathing, and just pain reduction. One side you can do first is simply think about the shoulder to the ear without moving your head. So we're not bringing your ear to your shoulder, you are bringing your shoulder to your ear. We're doing this five times on the right, five times on the left, and then you can do the complete shrug and it's optional if you just want to go right to the complete double shrug go ahead it's up to you. Go ahead and show them lying down Mike. Mike: So the important thing is to keep your head in the same place and bring your shoulders up and down. You're not bringing your neck down, so shrug up and then shrug down. You can hold it, you can go in a circle if you want, or just straight up and down, whatever feels good for you. Brad: That’s right. This is one of those things that a lot of people are not aware that their shoulders and shoulder blades actually move across their rib cage and once you get that sensation it's going to make a big difference in the quality of motion and pain-free movement in the shoulder complex. It's really an important stretch that's forgotten. Alright, now this last is not an exercise. This last technique is for those of you who have back pain, particularly a history of back pain. How to get out of bed in the morning to protect your back so you don't wrench it or irritate it right away in the morning. So lying on your back, the first thing you want to do is to bring your legs up into the hook line position. Tighten up your core muscles, and all your stomach muscles, go ahead Mike. Can you feel them with your fingertips? That's what I tell patients. Push it in there. Push your fingertips in there. Some people got a little more chubbiness here and they need to get through that and feel those muscles tighten. At that point, you need to know how did you explain this, Mike? Roll like a log? Mike: You roll on your side like a log. It's almost like you're stuck in a turtle shell. The whole body has to move together. You don't want your feet to move separately. Keep that back nice and tight so the core is engaged. And then you're going to rotate over to your side. Then after you're in this position, you're going to bring your feet down while pushing up with your right arm and left elbow. So I'm keeping my spine in one continuous line. Then get in a good seated position. Get your orientation. Make sure you're not lightheaded. Make sure your back's okay. Scoot to the edge of the bed and then when you stand up don't flex over. Try to keep a nice straight back and push up, keeping your spine aligned the whole time. Not flexing too much will help protect it and prevent aches and pains from happening. Brad: Now this is one that can make a big difference that people forget. Bob always talks about the story with a gentleman, he had a patient and he taught him this. He had severe back pain and this alone made a tremendous difference in reducing his pain. Instead of getting up in the morning irritating it, you got it properly and allowed the back to heal on a day-to-day basis. Very critical point, that's a bonus! We didn't say that we were going to do that before, did we? Mike: It was a secret. Brad: Alright good luck with those stretches before you get out of bed and how you get out of bed. Mike, what say you? Mike: Let us know in the comment section down below what exercises you preferred or what works for you in case we forgot. Brad: That’s right. Feel Good. Bob: And cut! Brad: It's a wrap.

Got a Headache? Try these 3 drug-free ways to find relief. If you're anything like me, you know just how much headaches can ruin your day. Those throbbing temples, the tension in your neck - it's the worst! When I started getting more frequent headaches, I knew I didn't want to rely on medication to get through them. I tried every natural trick in the book until I found a few go-to techniques that really work for me. If you're looking for drug-free ways to beat headaches, you've got to try these: 1. Ice It Down Putting something cold on your head and neck can work wonders! I just grab a gel cold pack from the freezer, wrap it in a thin towel, and place it either on my forehead or the back of my neck. A homemade rice bag you can heat up or toss in the freezer works great too. The cold helps constrict the blood vessels and numbs the nerves that are causing that throbbing pain. Try it next time you feel a headache coming on - sweet relief! 2. Get Your Massage On When I don't have a headache, I forget how many tension points I hold in my neck and shoulders. Using my fingers and hands to massage my temples, neck, and shoulders releases all that built-up tension that causes headaches for me. I'll use small circular motions at my temples, then long gliding strokes down my neck, and some trigger point moves on those stubborn shoulder knots. Hurts so good! 3. Let the Eye Oasis 2 Do the Work As much as I love a good self-massage, the most effective drug-free headache solution I've found is an air compression eye massager called the Eye Oasis 2. I slip those soft cushions over my eyes, turn it on, and let the gentle air pressure work its magic on my temples while I chill out. It's like a targeted scalp massage without having to lift a finger. Those pulses of air relax my muscles and get circulation moving. Between the massage, soothing heat, and calming music, I'm headache-free in no time thanks to the Eye Oasis 2. It delivers a spa-like experience right from my own home anytime a headache strikes. If you struggle with frequent headaches, I can't recommend the Oasis 2 enough. It's been a total game-changer for getting fast relief without medication. Give it a try - your head will thank you! Ready to say goodbye to headaches? Get your own Eye Oasis 2 eye massager today! Get an extra 10% off using code: OASISRELIEF

What is tendonitis in the hip? Hip Tendonitis is an inflammation of a muscle tendon. Muscles attach to bone through a thick fibrous cord which is the tendon. The tendon of a muscle can become frayed and begin to degenerate over time with overuse and repetitive type activities. Rubbing over a bony area can also cause the tendon to begin to wear down and become inflamed. The blood supply in tendons is poor so they tend to heal slowly. What types of activities cause hip tendonitis? Hip tendonitis typically occurs when the tendon is under abnormal stress from activity that you are not used to doing. So, a sudden increase in training or exercise can over time lead to tendonitis. Repetitive motions that can eventually result in hip tendonitis include those used for walking up steps, sitting up from lying down, and walking. In sports, higher-level cycling, sprinting, kicking, jumping, and squatting can over time result in an inflamed tendon. High-intensity interval training (HIIT) workouts, spin classes, and the use of a Stairmaster can also leave you at risk for this type of injury. Once the tendon is inflamed, positions that place the muscle group on stretch can also be painful (like lunging forward with the painful hip in the back). Two common hip muscles that can get tendonitis are Iliopsoas and Rectus Femoris. In addition to feeling pain in the front of your hip, you may also experience a snapping or clicking sound at the hip during movement, which is why it can also be referred to as a “snapping hip.” Five Self-Treatments 1. Stretching of hip flexors. Can be done both by lying on a bed and kneeling on the floor. See examples: Massage can also be used to lengthen muscles (foam roller or massage gun). 2. Cross Fiber friction massage if the rectus femoris tendon is affected. Find the bony hump on the front of your pelvis on the side of the hip pain. Photo of Pelvis Feel for a tender spot approximately 3 inches below the bony hump. If tender perform cross-fiber friction massage over the area. 5 minutes every day. Pain and tenderness over the tendon should begin decreasing after 30 to 60 seconds (or at least not getting worse). If getting worse, stop and use ice and anti-inflammatories if recommended by your doctor. 3. Proper use of your gluteus muscles (maximus and medius). It is difficult to explain how the gluteus muscles can adversely affect the hip flexors. Let us just say that if the gluteus muscles are weak or not able to perform up to their potential, they can place increased stress on the hip flexors. The hip flexors can be workhorse muscles. They often pick up the slack if the gluteus muscles are not working up to their potential. So, these three exercises are helpful: A. Clam Shells (5-15 repetitions or until fatigued). B. Gluteal Pumps (prone lying or quadruped) (5-15 repetitions or until fatigued) Shown with a resistance band. Can do without it. Lift toward the ceiling. Lying on the stomach. Shown on all fours with a resistance band. Can do without it. Lift toward the ceiling. C. Walking correctly (engaging the gluteus muscles). Push off with the back leg to engage the glutes. Shorten stride. Initial foot contact should be mid-arch and not heel. Not really an exercise but can help immensely. 4. Avoid painful activities that can increase the stress on your hip flexors: Sitting with hips flexed beyond 90 degrees. In sports, higher level cycling, sprinting, kicking, jumping, and squatting. High-intensity interval training (HIIT) workouts, spin classes, and the use of a Stairmaster can also leave you at risk for this type of injury. 5. Strengthen the hip flexors in a lengthened and shortened state. Attach one end of resistance tubing to an ankle cuff and the other end to a wall anchor or some type of stable surface. On all fours bring knee to chest. Return the foot slowly to the start position. Feel resistance both ways. (2 sets of 10 repetitions or until fatigued) Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program

How to Know It can be difficult for you to assess whether you have hip tendonitis, but we can give you some clues and general guidelines. What is tendonitis in the hip? Hip Tendonitis is an inflammation of a muscle tendon. Muscles attach to bone through a thick fibrous cord which is the tendon. The tendon of a muscle can become frayed and begin to degenerate over time with overuse and repetitive type activities. Rubbing over a bony area can also cause the tendon to begin to wear down and become inflamed. The blood supply in tendons is poor so they tend to heal slowly. What type of activities cause hip tendonitis? Hip tendonitis typically occurs when the tendon is under abnormal stress from activity that you are not used to doing. So, a sudden increase in training or exercise can over time lead to tendonitis. Repetitive motions that can eventually result in hip tendonitis include those used for walking up steps, sitting up from lying down, and walking. In sports, higher-level cycling, sprinting, kicking, jumping, and squatting can over time result in an inflamed tendon. High-intensity interval training (HIIT) workouts, spin classes, and the use of a Stairmaster can also leave you at risk for this type of injury. Once the tendon is inflamed, positions that place the muscle group on stretch can also be painful (like lunging forward with the painful hip in the back). Two common hip muscles that can get tendonitis are Iliopsoas and Rectus Femoris. In addition to feeling pain in the front of your hip, you may also experience a snapping or clicking sound at the hip during movement, which is why it can also be referred to as a “snapping hip.” Other symptoms include Hip stiffness in the morning or after long periods of rest. Pain that lessens as you warm up. Pain that begins to worsen with prolonged activity, as repeated irritation causes the tendon to become inflamed. Three signs you may have tendonitis in the hip In the seated position lift the painful hip as though you were marching. Try to hold the hip up in the marching position while simultaneously pushing down on the knee with your hand. This resistance will often aggravate the tendon and elicit pain. Take your hand and look for a tender-to-touch spot right over the front of your hip. Another possibility would be a “tender to touch” spot approximately 3 inches directly below the bony bump felt on the front of your pelvis. Kneel on both knees using a pillow. Lift the nonpainful hip leg and lunge it forward placing a stretch on the hip flexors of the painful hip. The stretch may increase or elicit pain. Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program