Hip Pain? 15 Signs You Need to See a Doctor Immediately 1. You are unable to put any weight on your hip. 2. You cannot move your leg or hip. 3. Your joint appears to be deformed or is bleeding. 4. Have severe pain in your back in addition to your hip or leg. Also, may experience numbness, tingling, or pins and needles sensations. 5. Have a previous history of cancer or a tumor. 6. Hip pain came on suddenly for no apparent reason. 7. You have sudden swelling in your leg. 8. The pain in your hip is intense. 9. You present with signs of infection (fever, chills, redness, warmth). 10. A fall or other injury initiated the hip pain. 11. You had hip surgery in the past 6 months. 12. You are a child and you have developed hip, groin, or thigh pain without any specific injury. 13. Are feeling unwell in addition to your hip pain? 14. You heard a popping noise in your hip when you injured it. 15. You have developed unexplained weakness in your 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 April of 2023. For the original video go to https://www.youtube.com/watch?v=gXx3J_IBPzc&t=209s Mike: Do you have some big old bunions that just won't go away? Brad: Well stay tuned because we have five non-surgery-based recommendations for you that can help you out. Mike: So before we get into all the details of this, we'd like to say that we've taken this information from Dr. Ray McClanahan, who works at Northwest Foot and Ankle, and he is a podiatric surgeon with a lot of experience. Brad: That's right. He's really done a lot and under his observation and experience, he says the first thing you must address is the footwear that you're wearing. So if you look at these nice socks showing the bones of the first or great toe, we want to have a shoe that keeps enough room so the toe can go straight and does not get pushed toward the other toes. Very important concept. If you do not do this, the rest of these recommendations will not be helpful. Mike: So what you want to do is you want to get some shoes that have a wide toe box. So these are some running shoes I had. These are just the Altra brand. Because they're running and road running they're a little bit thicker cushioned, but they are zero drop, so the heel is the same height as the front. Mike: And the toe box for bunions is extra wide. So that allows your toe to spread and be more natural. The problem with most modern shoes is the toe box gets narrow and it makes your big toe go in, which can create bunions. Brad: That's right. So these are a good sample of the traditional pointy shoes pushing those toes together. It's no good. Brad: Secondly, what you'll want to do once you get the proper footwear is to get some of these spreaders, toe spreaders. Now these are called YogaToes. You can see how they look, and they are made to fit between your toes. I already have a pair on. You can see they literally spread the toes out wide. Now with these YogaToes, the price is nice, they are about $37. However, you cannot, obviously, wear them in your shoes, which you will want to do, depending on your severity and what you want to do. But Mike does have a pair you can wear in your shoes while you walk or run. Mike: Yes. These are called the Correct Toes. You could put them inside, on your foot, and put a normal sock over it if you have normal socks. If you have toe socks like me, you can simply put them on the outside. These will stay put. And they also have additional spacers on each end. So for me, my big toe spreads pretty well, but my pinky toe does not. So I might need to put a little bit of extra spread in there to keep it in place. It comes with instructions. And these are actually created by Dr. McClanahan, so you know they're recommended by a podiatrist. Brad: That's right, and I've walked and run with those in, and they're very nice. Mike: Yeah, and I will say my father has a very large bunion and he's been wearing these and runs with them and he has seen good changes and he enjoys them. Brad: Say no more. We've got proof in the field. Mike: Yes. The next tip we have for you is something you don't have to purchase anything with, and it's simply trying to stretch your big toe back to where it's supposed to be in a nice straight line. So you can just grab onto your toe and pull it back to normal, stretching between the toes here. Brad: That's right. So yeah, it's like you said, when you got nothing else to do, if you're working at a desk, take your shoe off, if you got a second, give your big toe a stretch. Mike: You can hold this for a time or you can do reps. Just don't pull it so hard that it's painful. Obviously, if you have a severe bunion, it's go taking to take time. Wearing a toe spacer is going to be more convenient because it's just passively stretching for however long you can tolerate wearing them. Where this is pretty short-lived. It's just as long as you're doing it. Brad: Right, but it's important. Alright, the fourth exercise, what you'll want to do is actually a massage. Between your great toe or your big toe and your second toe, you come above and you're going to feel a gap between the bones there. And what you want to do is get in that gap. It might be a little sensitive, but you can see you can do it with one finger, you can do it with your thumb, but you're just going to get in there and massage, deep massage in there, and get those muscles loosened up, get that soft tissue loosened up, and that's going to allow mobility in between those two joints and it's going to help allow that great toe and the other toes to become relaxed and separated. Mike: So if you dig in there, if you see me, I'm actually spreading my toes out so I can get into the muscle belly more because I'm closer together. I just feel like I'm hitting my bones there. Brad: They're small muscles, but there's definitely muscle belly in there. Mike: They're touchy. Brad: Sensitive, huh? Mike: Yes. And the last tip we have for you is actually applying a little traction to your big toe. So if it's bent in like this, what you wanna do is pull your toe away from you. You're going to be distracting the MCP joint here. And if it's bent in when you're pulling, distracting, you want to try to straighten it and hold it here. Brad: Yep, and a couple of little nuances you could add to that is to actually grab it, and I'm going to pull, go out laterally or out to the side, and maybe just rotate a little bit. Again, if it creates sharp pain, that's too aggressive. Just a nice stretch, maybe a little pain but not a lot. And you're going to help loosen up those soft tissues and that connective tissue, getting that toe some freedom that it needs. Mike: All right, so give those different options a try and see what works for you. You definitely want to work on the shoes and the toe spacers, which I would say are important. The other ones are just a bonus. Brad: And please give us your comments, if you've experienced or you're working on this and certain aspects of treatment work better for you, share it with everyone else. Put it in the comment section, and it's really a nice thing to help other people out through that means. So what else you got to say, Mike? Mike: Well, I'm going to say if you want more information on feet specifically, you can check out Dr. Ray McClanahan's site, or we also did a podcast with him talking about many of these subjects. Brad: Yeah, he's definitely a pro expert, and I respect his opinion. Mike: He's smarter than me. Brad: Yeah, I can believe it. 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 Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://www.youtube.com/watch?v=DR3-H5uXtKs&t=179s Mike: Say goodbye to unbearable sciatica pain with these tips. Brad: Right, you’re going to want to discover what activities worsen the symptoms or actually alleviate them. Mike: So I will be asking Brad five common questions we hear as therapists about sciatica. Brad: And I am going to actually answer these questions with the worst and the best practices to manage sciatica pain. Mike: Is it better or worse for sciatica pain to centralize? Brad: Good question Mike. Why don’t you turn around and we’ll explain it. With sciatica, from the back oftentimes you have pain, numbness, and tingling, all these symptoms can go all the way down to the leg, foot, and toes. For this, we’re just going down to the ankle. Brad: Now, centralizing means the pain is actually alleviating, or getting better, lower in the leg and progressing up to here. For example, we do some exercises and the pain, numbness, or tingling gets better. In other words, no symptoms from the ankle to the knee, but you still feel it from the knee to the hip and the back. Now if it happened to go the other way, and there were no symptoms in the back, but the pain down the leg actually got worse, that’s not a good scenario. Brad: So we want the pain to centralize. It’s going to go up. So we keep doing the right exercises and the pain in the lower leg is gone, then the next couple of days we do some more, and the pain in the upper leg is gone. And then it goes to pain only in the back. Now you can see it centralizing, meaning it comes from the center. The pain is originating from the disc which is in the center of the low back and eventually, the pain goes away. That’s the progression we’re looking for. From ankle up, not getting rid of it at the back and making it worse, or staying down the leg. I hope I made that clear, Mike. Mike: Clear as mud. Mike: Is it better or worse to walk with sciatica? Brad: Good question Mike. Typically it’s better. You want to walk. So what you want to do, there are a few things you have to keep in mind. You’re not going to go out for a two-mile walk and hope it’s going to get better. You’re going to walk as tolerated. You may start walking maybe 100 or 200 yards at first and then progress. When you walk, you want to walk on a very even surface. In other words, not in the woods, in the grass, or on a crowned road where you’re walking, and essentially one leg is longer because the road is crowned so the water runs off. So, sidewalks are preferable. Keep those things in mind. Again, start out with 100 yards out and back so that you can come home and sit down. Each day see if you can go a little bit longer. Walking is, we’ll call it, nature’s balm. Is that right, Bob, from Doctor Stewart McGill, the back expert? That’s where we found that, from his expertise, we found it to work well. Mike: If you have one-sided sciatica pain, is it better or worse to stretch that one side? Brad: Good question, Mike. Now, sciatica is almost always on one side. So the side that hurts, we’re going to try to stretch and yes you want to try it. A good way to start is if my right is my sore side, I’m going to take this arm up, like I’m reaching for an apple in a tree, feeling the stretch through that right side. If that feels good, you could actually walk around like that. And if that makes walking more comfortable, you’re right on. Brad: Then, you can do it a little more aggressively. If you have a pull-up bar at home or anything that you can use for a handle, I know my sister’s doing this now with a door that she opened up. She’s light, so she’s not going to wreck the door. You can see how Mike is stretching that tissue on the right side. How’s it feel, Mike? Mike: Oh, it’s stretching. Brad: Good. Obviously, you have to have this set up and you have to have shoulder and enough strength to do this. So, use good judgment. Mike: Is it better or worse to stretch your hips with sciatica? Brad: Alright, here we go. Let’s talk about that. The hips are obviously connected to the low back, where typically the sciatica is from. If your hips and pelvis are actually causing your back to arch too much, that can irritate sciatica, and make it worse. So we’re actually going to do a stretch to lessen that arch and take the stress off of that. Typically from tight hip flexor muscles. Alright, the stretch for that hip flexor or the hip problem that we just talked about, Mike is going to demonstrate. But again, with all of these treatments or exercises, keep in mind the centralization. If the pain or symptoms are moving up toward your back, you’re right on, continue that stretch. Mike: So I’m going to stretch my left hip flexor here. So I’m going to lay down on my back. I’m going to bring my right knee to my chest and I’m going to bend my left knee to about a 90-degree angle. And I’m going to hold this here. Try to keep my leg straight. You don’t want to go too far out, or too far in. And if you want to get more of a stretch, if you’re flexible, just scoot closer to the edge of the bed. Make sure your bed is firm here. If you have a soft edge, you don’t want to fall off. You can also use a firm table for this. You’re going to hold this for 30 seconds and then you’re going to bring the other knee up here. This should feel good and you’re going to stretch your other side. Make sure to do 2 or 3 sets of 30-second holds. Brad: Your right’s a little tighter than your left I think Mike. Mike: You’re very observant. Is it better or worse to place your back into extension if you’re having sciatica pain? Brad: Right now, if you just did the stretch that Mike showed and it wasn’t showing progress, it may be good to actually extend your back like this. In passive, he was talking about pushing his arms up, keeping his pelvis or waist down on the bed or the floor, and getting this. So, if you’re going to do this, the way you’re going to start out is in a prone position, lying down, probably on the carpeted floor, not a soft bed. We’re going to start with a little lumbar extension on the forearms. You can see we’re starting to extend this. If things start to get better, and we centralize that pain, it’s coming up the leg, then you may go to mini-press-ups. There we go. And you’re going to do 10 of them, not more. And at that point, you’re going to again monitor, are you getting centralization of the pain? If it continues to feel better, you may want to do 10, rest a little bit, and then try to do a full extension. Now this may not happen in a matter of 20 minutes, it may be a few days. Each day you get up a little higher. Things centralize a little bit more, and it feels good while you’re doing it. That’s a green light for this exercise for you versus the previous one. Mike: Another good option is called the cat/camel. So this one, as long as you get in this position and it’s not causing back pain, you get on all fours. And it’s an old yoga pose that has many different names, but cat/camel is what we’re calling it now. So you bring your head up and your butt up, this is the camel, and then you’re like a cat when it’s mad and hissing and arching your back, bring your head down. Just go each way, hold it for like five seconds or so, and do 10 repetitions. Brad: Again, if it feels good, centralizes the pain, this could very well be the exercise for you. Do the one that works for you, stick with it, and you’ll see good improvement over time. Alright, I think we’re there. Mike: Be happy, healthy, and helpful. Brad: There ya go. Good luck with that sciatica. 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 Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website 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.

This program is designed to help you with your hip pain. Specifically, it may help you with hip arthritis, hip tendonitis, hip bursitis, muscle strain, or tendon strain. Hip pain is extremely common. This is especially true as you get older. Many people are surprised at how intense it can be. Many of our patients believe there must be something seriously wrong with their hip for it to hurt that badly. We approach most hip pain issues with the thought that something in the hip is not working or moving quite right. This can be due to hip tightness, weakness, inactivity, and/or poor hip positioning. This dysfunctional movement is causing your pain. An obvious exception would be an injury to the hip from an accident, fall, or some type of physical trauma. Our first goal is to get your hip working and moving right. This is done mainly through specifically designed exercises. We want your hip working as well as it can be expected. The second goal is to eliminate or lessen the hip pain makers in your life. In our world, a pain maker is an action, a position, or a thing that causes pain. We will cover this in detail in future videos. Our third goal is to strengthen the hip and leg muscles so the hip will remain in the correct position, remain pain-free, and be able to handle the stresses of work and everyday living. DISCLAIMER We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your healthcare professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about shoulder-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician. Our insistence that you see a doctor is based upon many reasons. Your hip pain could be coming from your back. 2. If your hip pain is from trauma, or an accident you need to be examined by a medical professional. 3. Hip pain can be from a medical issue (hip stress fracture, dislocation, osteonecrosis, etc.) We embrace the same philosophy with each video. 1. This is a self-help video. It is up to you to get better. You oversee your body and the outcome. You are in charge and you are responsible. Somebody is not going to swoop in and magically heal your problem. There is no magic pill, surgery, or shot that will solve your problem. 2. The body has a great capacity to heal, and it wants to heal. Provide the environment where it can heal. 3. You must believe and follow recommendations. If we recommend exercises and you fail to perform them, you will not get better. It is as simple as that. 4. We are not big believers in having a therapist or doctor do something to you (manual therapy, massage, some type of modality). We are big supporters of people managing their own bodies with therapists and physicians serving as consultants. 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 April of 2023. For the original video go to https://www.youtube.com/watch?v=pt5IeRJ4kSM&t=355s Mike: In today's world, where most of us are spending time sitting, like we are now, and staring at our screens, it's no surprise that things become tight and inflexible. Brad: So, we are gonna show you 7 stretches that you can do to combat the tightness that is going to occur in your body as a result of all this sitting. They are excellent stretches. You can do them here, you can do them there, and they all work. Mike: And Bob does them every day. These are his stretches. Brad: Okay, the first stretch, we’re going show you three versions, is a hip flexor stretch. Bob is going to show us. So, first of all, on a bed, bring both knees up, this sets the back, and then allow one leg to come down so it comes over the edge of the bed while holding the other knee up. That locks the pelvis and the low back in place, focusing the stretch on that hip flexor. Bob's bringing his leg down and if he pulls his foot towards the bed or under it, you feel a better stretch, don't you Bob? His eyes are starting to bug out, he's feeling it. Brad: Okay, let's go to the other two options. The second option is not as complete, however, you can do it while you're sitting at your desk. Bring one leg over to the side of your chair, and bring that knee down. Tighten your abdomen so your pelvis tilts back and you'll feel a better stretch in that hip flexor. And you can hold it there, for 15 to 30 seconds. I'm feeling a nice stretch right now. Make sure you do both legs. Mike: And the third option to stretch a hip flexor, is to go find some stairs. So I'm going to be stretching my right one. You can bring your left leg up, either the first step or second step, however flexible you are, and you're going to lean forward. Make sure to keep an upright posture and the pelvis neutral. You don't want to be leaning forward because you're not going to feel the stretch in that hip flexor. Hold it for 30 seconds. And switch to the other leg as well. Brad: Outstanding job, Mike. Stretch number two. We do have two options for this. In the seated position, just simply lean back into your chair, arms out, like the W. Stretch back, keep your chin kind of tucked in, and then you can roll back. If the chair is too tall, a really nice option is if you happen to have a ball that's a little squishy and soft, put that behind your back at the level that feels good and that really adds some nice stretch. It's more specific. Do this for about 15 seconds, or three or four repetitions. What's another option? Mike: So, I just want to mention we're stretching the pecs here, because Brad forgot. Also the front of the shoulders. You can grab a belt or a stick of sorts, whatever you have laying around. And simply, if you can bring your arms back over your head and stretch the pecs. You can even do this in the doorway. Go through an open door and just put your hands on each side. Hold it for 30 seconds. It helps combat that flexed-over posture you have most of the day on your laptop or your phone. Brad: Pectoralis major. Yeah, I did forget that. Mike: And minor. In the next stretch, we're going to do our calves. You can either do it in a long sitting position, or Brad will show you an alternative. We're using the Bob and Brad stretch strap, to perform this. So, simply hook around the top of your foot and you're going to pull your toes towards your nose. This strap is nice because say you have arthritis in your hands or poor grip, you can just feed it through the loops and pull without having to grip it. Hold this for 15 to 30 seconds and stretch those calves out. Brad: If you happen to have a cane around, particularly with the handle, it's a very nice option. Just hook the handle under your foot, you have to have a shoe on and pull and you get a nice stretch. It works well in the chair, or in the seated position on the bed. Brad: All right. And the old reliable, using the wall stretch, stretching the back of the calf. Keep the heel down, toe pointed towards the wall, stretch, and hold. Make sure you do both legs, hold 15 to 30 seconds, or five repetitions will be fine. Mike: The next stretch, we're going to hit our rectus femoris, which is a front hip muscle as well. And we're going to do what's commonly known as the couch stretch. We're pretending the stool is the end of your couch. I am kneeling on a pad so it's not as rough on my knees. And what you're going to try to do is bring your back foot up onto the end of the couch. I'm using a stool here instead. And you're going to sit up as upright as you can. If it's really tight, you might be more forward flexed and it might be stretching enough, but you want to try to get to a nice upright position, or as close as you can. Hold there for 15 to 30 seconds and do it on the other side. Mike: Now, Brad is going to show you a different way if you're unable to get into a kneeling position. Brad: In the prone, if you have a strap or a belt, you can put it around the ankle or the foot like this, lie prone, and then all the stretching is done here with your hands pulling the foot upward. And there we go. I can feel it stretch. If you bring the knee up a little bit more, it gets more aggressive. That's a nice way to do that. Brad: For people who are very agile and nimble, you simply stand up, grab your foot and pull back, if you feel comfortable doing that safely. Let's go to the next one. Mike: Next we're going to do a latissimus and a side abdominal stretch, or your obliques. Now you can do them in two different ways. Brad will show you the second way next. I'm just hanging from, say a pull-up bar, whatever you have. We're just going to do one side at a time and you're going to pull down and you can see my hand is slowly getting over my head more, stretching the latissimus and the other side oblique. And then you can switch to the other side after 15 to 30 seconds. If you have trouble doing this with just one arm, or you're hanging too much, you could certainly try it with both. You're just not going to be able to get that extra stretch in there. Brad: Right. So, he mentioned we have another option. A lot of people don't have something to hang on. Simply take a, we have the Booyah Stik here, a broomstick, a piece of dowel, or PVC pipe, put it on the side of your chair right where you're working, and go off to the side like this. We don't want to go forward. That's actually a good stretch, but we're going to go to the side to emphasize that latissimus muscle. Hold it for 15 to 30 seconds, make sure you do both sides so you don't get crooked and lopsided. Brad: Alright, let's go to the next one, Mike. Alright, this is number six and this is for those people who feel they have, or people tell them, "Boy, you're getting a hunchback, or that tech neck," whatever you want to call it. But your getting that forward flexed posture happening, which is very unattractive and produces a lot of pain in the neck and shoulders, or it can or will. So, we need to straighten that out. Simply take a towel roll, you can use the old sock roll, bundled up, or a bigger towel roll. Down on the floor works best on a firm surface. Mike: And I have the Backpod, which is another option. It costs some money, but it's very helpful if you can afford it. So, what you're going to do is simply put that in the area that is kind of flexed forward, in your thoracic spine here. And you're just going to lay down on it. If this is too aggressive, you can put a towel over it, or you can try socks first and you're just going to lay here. You can get stretched as much as you want. Some people, like my father who is 69 years old, his head is a few inches off the ground when he lays on it. So, try to relax, and get those neck muscles to stretch. Mike: You can use a pillow. Put your arms down to the side. You can just lay here like this if this feels aggressive enough. You can bring your arms up, you can bring them up to the side, whatever you want. I kind of like to move around. It's kind of like a nice little back massage. Brad: Yeah. And again, feel free to use towels. Wrap them up. You can always find options that are going to work. Brad: All right, we got number seven to go yet. Mike: The last stretch is the hamstrings. We're going to show three ways to do this, again. So, I am acting like I'm sitting on the edge of the bed. The right leg is the leg I'm stretching. You're going to keep it nice and straight, toes as straight up as you can, and you want to have a nice upright posture. The more back I am, I'm not feeling a stretch at all. Get as upright as you can. Use your hands to support yourself. Bring your chest up and try to hold this there. I have very tight hamstrings. I can feel this already. Brad, do you want to know the seated option? Brad: Yes, at your desk simply bring your chair back. Now, if you have really tight hamstrings, you'll just be able to straighten your knee out. Again, shoulders back, a good straight back, and lean forward, bringing your sternum towards your knee, not your head. Don't round your back out. Stretch that hamstring. In my case, this doesn't work for me. I like to put another chair or stool under here. Do the same thing and it works. There we go. Hold about 30 seconds. Mike: Another option is standing, if you're flexible enough. Just bring your foot up on some type of object you have. Keep your knee straight, and again you can bend forward. Don't round your back. Keep a nice flat back and just stretch there. The more you lean into it, the more you're going to feel it. Brad: This is one of my favorite stretches. I love this hammy stretch. Mike: I do this on my cat tower at home. It's a good height! Brad: We don't need to know about those things. That's personal. Mike: Not telling you what I'm wearing when I do it, but I do it. (Bob laughing) Brad: Let's carry on. Once again, if you would like to contribute any comments about stretches that work really well for you, make sure you comment below and we'll be happy to read them, as well as everyone else. We’ve got seven stretches. You may only want to do two or three of them. Mike: Pick which muscles are tight for you. There's certainly more. Tell us what you like. 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 Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2023. For the original video go to https://www.youtube.com/watch?v=Ooiy5DxAPfg Brad: As we age, particularly after age 50, we become more unstable. It happens to everyone. I noticed it at about 55 and I work on my stability all the time. The big problem with being unstable is the risk of falls which is a big thing we want to avoid. Mike: However, if you understand the reasons why you’re falling, you can help prevent them from happening. And the best part is we’re going to show you how to do that. And it doesn’t take much time or effort to fix these problems. Brad: As therapists, Mike, Bob, and myself, over the last many years have worked with countless individuals with their balance in keeping them upright and safe. Mike: Falls can occur for many different reasons, and we’re gonna talk about 7 common reasons they happen, and figure out how to prevent them from happening, or what you should do to fix this problem. Brad: We’re also gonna discuss some of the other benefits of working on your balance, some things that you probably aren’t aware of. For example, you’re going to have less joint pain and less muscle pain, and you’re actually going to be taller and look better. It’ll all be explained very clearly in the next few minutes. Mike: So these 7 balance issues are not in any particular order and they might not all pertain to everyone. Just pick which ones that pertain to you and hopefully, it’ll help. Brad: That’s right it’s going to be very clear, let’s go to the first one Mike. Mike: The first one is vision declining. Obviously, if you can’t see where you’re going, or your surroundings, you’re more likely to have a fall. Brad: And this doesn’t mean just blatantly not seeing, but if your vision changes over time, and you need new glasses, or if you don’t have glasses and you need them, it can make a significant difference to your balance. Once you get your glasses, things can change a lot for you. In many ways. Mike: So the solution is, you have to go see your eye doctor because we are not licensed to give advice on this. Brad: That’s for sure. I can hardly see, myself. I need cheaters, that’s all I need. Anyway, let’s go to number two. This is something many people are not aware of, it's your ear health. What’s in your ear is the vestibular system. It houses a little balancing system that talks to your brain and lets you know if you’re upright. It controls a lot of your balance. So if you’ve had a history or recently had an ear infection, if you’ve had anything related to your ear, even an ear impaction (your ears get plugged up), get that checked out by the doctor. Make sure your ears are in good health. It can make a big difference in your balance. Mike: So, a good solution to this, as Brad said, is to go visit your doctor to make sure that isn’t causing your falls. Typically there’s dizziness associated with this problem. We do have a video, much more in-depth with another physical therapist, called “Understanding Causes of Dizziness and Vertigo: All You Need to Know”. Check it out if you want to find out more information about this problem. Brad: Right and that actually is with Sherry, right? She is an expert on this and she does an excellent job describing the problem and how to work with it. Mike: Reason number three for falls, is typically poor posture when you’re standing. Now this happens commonly as we age, we begin to lean forward with rounded shoulders. This will shift the center of gravity and make you more likely to fall over, causing imbalances in your muscles, and can even cause some back pain. So we want to try to straighten you up. Brad: Right, this is so critical, and I want to emphasize this forward-flexed posture as we age, you notice it with a lot of people. They start walking this way, gravity takes over, and everything starts pulling down. The muscles in the back are particularly stressed, as well as the joints in the knees and the hips. That stresses everything, causing pain associated with tippy balance. So we’re going to show you one quick simple exercise to improve this. Mike: So the solution for this, if you have a rounded posture like this, is to do a simple posture check against the wall. So what you’re going to do is put your buttock against the wall. If you’re forward like this, it might be hard just to try to get your shoulder blades back. The goal is to try to touch the back of your shoulder blades to get a better posture. Once you can do this comfortably, try to bring your chin back and touch your head to the wall. So you want to try to get nice, flat, and upright. Your feet can be out further, they don’t have to be touching the wall. That’s going to possibly cause you to fall if you have poor balance. So, remember the buttock first, try to bring the shoulder blades back for good posture, and then the head. Brad: Now, I’m going to mention some people who have been forward slouched for a long time may not be able to touch the back. Oftentimes I’ve seen patients be able to touch their buttocks and shoulders, but touching the head is difficult. The neck has become so contracted or tightened up over time, that it takes some time, even weeks to see improvement. You can take your hand and do some gentle chin tucks, gently stretch it out to get that head to come back. Sometimes I’ve had people make progress all the way to touch. If they’re older, you know, 70s and 80s, and had bad habits, that may never come back. But you still work with it. Brad: All right number four, we’re going to talk about lack of sensation in the feet. In other words, numbness and tingling. If you’re diabetic and you have neuropathy in your feet you know exactly what I’m talking about. I’ve worked with a lot of patients who have that. They don’t feel or have sensations in their feet. When that happens there’s no feedback from your feet to your brain in the balance centers and your balance becomes much more difficult. Now you can also have similar problems, just by the shoes you wear. If you have thick shoes, your feet are not going to sense and feel the ground particularly if it’s unsteady ground. If you have shoes, like Mike and I have these really thin-soled shoes. They’re called zero drop and barefoot shoes, minimalist shoes. That can help, however, we understand that for certain people, these are just not comfortable. Perhaps you have foot problems and you need the support, so that’s okay. We’re going to show you some exercises that you can do very simply to improve your balance and proprioception. Did I mention proprioception? Thick Soled Shoe Zero Drop/ Minimalist Shoes Mike: You maybe did. I wasn’t listening. Brad: Anyways, that is what it’s called technically, proprioception, and we’re going get right with that. OK, we’re gonna show you the option to do some exercises. Now if you have neuropathy this is something you definitely want to do. If you decide that you don’t want to go with these thin shoes to get a more feel of the ground or proprioception, you’re going to stick with your comfortable soft-soled shoes, and that’s okay. You’re going to wear those when you do this exercise. You can do it barefoot as well. So the thing that you want to do is go to a corner like this. Now the reason we’re using the corner is because this is going to make you a little unstable and we obviously do not want you to fall. So when the corners are there, you have all these directions that you’re stabilized by the wall. Going forward, you are not stable, so Mike has a cane. You could use a walking stick, you could use your stretch stick or Booyah Stik, whatever you have. You could actually put a chair in front of you, so you can grab onto the back of it. Mike: So to work on this in the corner, make sure you have your cane or if you want a chair like this just position it in front of you and you can hold onto this as well for more support. So to start, just stand with your feet wide apart as long as you feel safe this way. You can bring your feet closer together. Eventually, try to touch them, and stand like this for 30 seconds. You can repeat it 3 times. Once this becomes easy, another progression to do is to stand on one leg. The higher this leg is up, the more it will challenge the balance. Make sure to work both legs, 3 times for 30 seconds as well. Now if all this is too easy for you, you can also take some type of cushion, pillow, balance pad, whatever you have laying around, something soft. Put it on the ground and you can stand on that. Again, start with a wide base of support, feet further apart. Then bring your feet closer together for a narrow base of support and you can progress to one leg as well. Brad: Let’s look at this a little bit closer. Let’s use Pete’s Choice balance pad. This is what we use in the clinic. They work very well. The black cushion is from my ottoman seat at home, so whatever works for you. If you zoom in on this ankle, now, watch as he stands on one foot. This ankle is working back and forth and is really focusing a lot of energy to stabilize Mike. This is a type of thing we want to work on for that proprioception. That’s critical for your balance. This little thing is what you will not get without a cushion to unstabilize your support, so that’s why we use it. If you don’t feel comfortable with it, don’t use it. Brad: Alright, number 5, this happens with a lot of people as we age in their 50s and 60s is simply a decline in strength, in our hips, legs, feet, and ankles. Oftentimes because we become a little more sedentary, we don’t get out and exercise as much, those things weaken as a result. Weaker legs, hips, etc. result in being a little more unsteady. The body just cannot control itself as well, particularly walking on uneven terrain. Mike: So the solution for this is to strengthen your legs. You can do this in a variety of ways but we have a video we’ve done in the past. It’s called “Three Best Beginner, Senior Leg Exercises, Using a Kitchen Chair, Improve Balance, and Walking.” That is a long title. You’ll need a chair for it, the video explains how to do the exercises. So if you want to start strengthening your legs, just watch that video. So reason number 6 that your balance isn’t improving or reasons you can fall is because you’re not challenging your balance enough. So that means standing up, doing standing activities, going for walks outside, maybe not just on the sidewalk, but maybe some hikes in the grass or gravel, or even going for a hike. Challenging your balance through everyday activities is going to help improve it. Brad: That’s right, I’m gonna actually recommend you go out of your way to do this. Have good judgment, and make sure you’re not going on a trail that has rocks and 3-foot elevations to negotiate over. Good judgment, but things that you have to actually think about where you’re walking. You’re placing your feet to get around rocks, stumps, and uneven terrain like the lawn that is going to make you think. And when you do this, probably use a walking stick or a cane. Something that assures you’re going to be safe. Walking sticks are very popular. They look cool, everyone’s going to think you’re really cool. Get a fancy one if you’d like. Go out in the woods and go for a hike on the trail. The tranquility, the birds, the trees, and the fresh air will do more for your mind than for your balance walking on the trail, but keep your mind on the trail as well. Good luck with that. Brad: Okay, and number seven, the last one is kind of similar to number six but it relates more to being in the house. Times when you have to walk sideways or walk backward. They call them perturbations, where things happen kind of quickly and you don’t expect it. Particularly if there’s a crowd of people around, those little things sideways and backward can lead to stumbles, which can lead to falls and it’s a real problem. So we’re gonna show you some quick little simple things you can do to practice on a daily basis, and it only takes a minute a day. Mike: So the first activity to do is just sidestepping, just bring one foot out to the side and bring the other foot to touch it, going sideways like this. Make sure to do both directions. The distance will be determined by the length of your railing or countertop or whenever you get tired. Brad: I want to emphasize Mike, when you do this, make sure you’re looking straight ahead too because when this happens in real life, you’re not looking at your feet often and that’s when falls happen. This is a very common reason for falls, with people in the kitchen and the bathroom, as with sidestepping. We know that from working with a lot of broken hips. Mike: The next variation you’re going to march forward. Just lift your legs as high as you comfortably can. Once you get to one end, walk backward, and take your time. Make sure you feel controlled. If you really feel unsteady doing this, maybe hold off or have someone hold onto you with a gait belt as a good option as well. You’re just going to do this the length of your countertop or your railing as well. Brad: So the reason we’re doing this is the marching forward simulates when you are going up steps, a rapid incline. If you’ve ever walked up a step and misjudged the steps or you didn’t lift high enough, it’s the perfect time to catch your toe on the edge of the step, causing a fall. Walking back into the chair that you’re gonna sit down on. Maybe you’re farther than you think and you’re stumbling. So these are great functional exercises to practice. Mike: Again if you feel safe, try to keep your eyes looking ahead, not down at your feet. The next variation you can try, which is a little more challenging, is called the grapevine, or karaoke, it has a bunch of different names. I don’t know why it’s called karaoke. We’re going to cross one leg in front, bring the back leg back, and I’m going to go behind. So, right foot front, right foot behind. The opposite direction, you’re just going to do the same thing. Left foot in front then left foot behind. You want to make sure to take your time. If you start crossing your legs and feeling like you’re falling then you’re not ready for this exercise, it’s a little more advanced. Brad: Yeah, I think Bob and Mike and I can all agree, when we work with people with this in the clinic, it’s one of those things that people oftentimes get confused on which foot goes in front or behind. If it’s a problem, don’t worry about it, you can just forget it and go work on the other ones. Mike: The last one, another challenging one, is to try to walk heel to toe like you’re on a tightrope. And so you’re going to put one foot directly in front of the other, going forward like this. You can turn around and go forward and back. Or if you’re feeling advanced and feeling good and this is easy, you can do this backwards as well for more of a challenge. Brad: I always emphasize, see if you can feel your toes touch your heel. Because when that happens, particularly going backward, you’re working your proprioception. In other words, you’re training your body to know where your feet are without visual contact. Very important to work on your proprioception, and it’s going to make you less resistant or less at risk for falls. Nice job, Mike. These are something that’s really important, but be careful with them. Be safe, and if you do not feel safe, do not do them by yourself. You’ll be okay without it. So, I don’t know, do we have some more to cover, Mike? Mike: I think we covered everything. Let us know if they worked for you, or what we forgot because we don’t know everything. Brad: Well, right, you’re right, we don’t. I thought maybe we did. I don’t know. But be careful and 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 Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

1. Single leg lifts- 10 per side 2. Single leg lifts with leg extension- 10 per side 3. Opposite arm and leg lifts- 10 per side 4. Glute bridge- 2 sets x 30 seconds 5. Modified side plank with hip dips; 30 sec hold then 10 hip dips- repeat on the other side 6. Bear crawl hold; 30 sets of 10 sec 7. Bird dog- alternate extending opposite arm and leg- 10 per side 8. Plank walks- 10 reps This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2023. For the original video go to https://www.youtube.com/watch?v=VJu5uBWA1tY Brad: All right, if you're 60 years or older, and you want to maintain your independence, be active, and stay self-reliant as long as you can, these three exercises that we're going to show you will maintain and get you there if you need to get there. Does that make sense? Bob: Yes, it does. Brad: Okay, there are three muscle groups we need to focus on. The first one is grip strength. It's incredibly important. You may just need to start by opening and closing your hands to loosen them up. Brad: Then for getting stronger, Bob's got a squish ball or stress ball. You can get those anywhere, online, and that could be a nice way to grip, particularly if you have arthritic and painful joints in your hands. Once you get stronger then you're going to go into something like our hand grip strengthener. Bob: And it's adjustable. Brad: Yeah. This comes in a kit with a ball, a ring, and finger strengtheners, and it's actually quite inexpensive. Bob: So, if you have one weak finger. Brad: Yep, this is really good for individual finger strength. Bob: Or if you play the trumpet. Brad: Oh yeah. If you have an instrument like a trumpet. Then they have a squishy ball here, and a ring that is rather interesting. It squeezes so many pounds one way, and it's a little more difficult the other way, so it's nice to work with. Bob: There we go. Brad: A couple more options, this one's really good. Simply roll up a towel. Squeeze and twist. Bob: Take out my anger. Brad: Yep. It's like if it's full of water and you're trying to wring out that water. Do those 10 times. With all of these, 10 is a good option. The next one is a grip strengthener. This is what I use, actually, it's the Bob and Brad grip and forearm strengthener. It is a good product. I love it because it really works strength on my forearms and my fingers and I can do lateral flexing, radial deviation, and extension, and change the resistance by using more or less bands. Using one band is much easier. If it's too easy just use more bands. Brad: All right, moving on. The next muscle group you would need to work on is quadricep strength. One option is simply to stand up from a chair. You're going to have different options. You may need to push off the armrests of the chair to get 10 reps in. If that's too easy you can cross your hand over your chest. Do not do hands out, Bob. We have a story about that one. Or if you need some help, you could have the counter or the sink in front of you and have that for stability, so when you stand up, you have good balance. Depends on your strength level. Brad: The next one, we call these split squats or lunges. Make sure you have something to stabilize. This is a little more advanced, so make sure you feel stable with this. Bob: You can do shallow ones, even. Brad: Yep, you don't have to go all the way down. There you go. Bob, this is one of your go-to’s, isn't it? Bob: Yep. I do them every morning. Barely awake. Brad: Every morning, Bob's doing the split squats. Just be careful. Do you ever go down and bump your knee on the floor? Bob: Yep, I have. Brad: Yeah, that hurts unless you have carpeting. 10 of those as well. Simple step-ups are the next one. They do recommend that the height of the step be less than 9 inches so you don't stress your knee. So, simply put your hands on the rails to relax and balance yourself, and you can do them one foot at a time like, do 10 on a leg then do the other leg. Or if you want to do it alternating so that you don't get bored, then you're going to count 20 that way, however. There you go, good for quad strength. Brad: And the last major muscle group is ankle strength. A simple exercise, get something for balance, a Booyah stik, a chair, cupboard, and go up on your toes as high as you can. Come back and rock back on your heels. Be careful, rocking back so you don't fall backward. Very important, obviously. Do 10 of those, or you can do more if it feels strong enough. Brad: You can actually combine this with the previous exercise, with the quad, and do stand-ups from the chair, and go up on your toes, then rock back, and sit back down and do 10 of those, and then you put both of those muscle groups together. Bob: Very efficient. Brad: Yeah, very efficient. If you're looking for efficiency, and that's your personality it's great. Bob: So remember, we can fix just about anything. Brad: Except for. Bob: A broken heart. 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 Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2020. For the original video go to https://www.youtube.com/watch?v=PA1IgaJhx4o Bob: How to tell if your knee pain is a meniscus or a ligament injury. This is an update on the topic, we did it once before. We’re going to try to improve upon it, make it better. Brad: That’s right, and we will. With knee pain people are always wondering “Jeez I wonder, is it my meniscus?” Bob: Well they say cartilage instead of meniscus. Brad: There you go, cartilage, or is it that darn ACL or is it a ligament problem? So we’re going to show you that very clearly. Bob: The ACL is a ligament by the way. Brad: Yeah, exactly. But, there are three other ones that could be the problem and that’s what we’re going to show you. First of all, let’s take a look at Sam here. Bob: Let’s do a little anatomy, just real quick. Brad: So, all the muscles are removed, we’ve got the bone and we do have the tendon to the patella. We’re going to take that patella and the tendon, remove it, pull it out of the way. And then we’re going to open up the knee joint and we’re going to look at the meniscus first. So that’s this cartilage and it’s between the tibia and the femur. To me, they look like horseshoes. Bob: Yeah, and they aren’t that pointed like this thing is. Brad: It’s a little exaggerated, but the shape is pretty much there, it’s pretty similar to that. That is there for a cushion. It stabilizes the knee and offers some cushion. But now we’re going to jump to the ligaments. There are four ligaments that stabilize the knee, and we’ve got the ACL open, which is probably the ligament that you hear about in sports very often being injured and oftentimes torn or stretched. Surgery can replace it. Brad: Then also right next to it there is the PCL. ACL means anterior cruciate ligament. PCL is the posterior cruciate ligament. It’s hard to see but it’s back there, that’s the PCL. And they work together, they stabilize the knee from moving forward and backward. Bob: And cruciate means cross, the ligaments do cross. Brad: Yes they do. This doesn’t show it that well but believe us. We’re also going to look at the MCL, the medial collateral ligament. That stabilizes your knee so it doesn’t go out. What would that be? Bob: That would be valgus. Brad: Knock-kneed would be the slang term. And then the LCL does the opposite, it keeps it from going this way. It would be that way if you were bowlegged. So that’s the anatomy and that’s the things that can get injured. Brad: Now we’re going to talk about symptoms. And there is somewhat of a clear difference between symptoms. For example, if the cartilage (meniscus) gets torn, it can flip over. If you ever hear someone say their knee locks up and then eventually it unlocks and it feels pretty good again and they’re fine, then it happens again, that's what's happening. I had one patient going up and down steps, it would always lock up. She did it right in front of me on some stairs, she locked up and moved it around a bit, then it was fine. I said we’re done. I did a few other things but I said you have to go to the doctor. I felt confident it was a meniscus and it was. The next thing is usually a meniscus does not have any bruising or ecchymosis as we call it. Bob: So if it’s a recent injury, you may get some bruising with the ligament but not as likely as with a meniscus. Brad: Right, also with a meniscus, it can kind of happen without any particular reason over time, it just starts getting sore, and then some little thing might happen or maybe nothing, and then it’s just there with the locking. Bob: I’m just going to add to this too, if it’s an acute injury, one that just happened, you may hear a pop with a ligament, where you probably wouldn’t hear one with a meniscus. Brad: That’s right, very common with ACLs. People at football stadiums say “I heard it in the stands!” Meniscus typically is not going to have that. But also with ligaments, whether it’s ACL, MCL, or LCL, usually it’s a traumatic episode or incident. Oftentimes with sports but it doesn’t have to be. Bob: Yeah, they don’t often tear over time. As you said, it can be an athletic event or a trauma from an accident. Brad: A fall, etc. Ligaments will feel unstable, you don’t feel comfortable on uneven surfaces, that kind of thing. Bob: And we should point this out too. It’s very common to often injure a ligament and meniscus together in an athletic event. The terrible triad. Brad: That’s right. And oftentimes there’s going to be a surgery and they’ll address it all while they’re in there and take care of it. Now we’ve got to talk about some tests. So should we go through the meniscus first? Now these tests, there’s three of them we’re going to show you, you can do all by yourself and they’re relatively easy. I like to do them, I use them on my patients on a regular basis. The first one is the Thessaly test. Okay, so Bob’s going to do it and I’m going to do it. First of all, you do it on the leg that doesn’t hurt and see how it responds. And then the knee that does hurt, you’re going to stand on one leg, have the patient hang on to the wall, or you may have a stick or whatever. Bend the knee five degrees, which is very slight. Get it so it starts to bend, then rotate the body. We call this the disco dance. Bob: Yeah and think about it. You’re grinding the joint together while you’re doing this. Brad: And that’s kind of an overstatement hopefully. If it’s a healthy joint, it’s not going to be a problem. If you do have a meniscus or a cartilage tear, it may cause problems and cause pain. And then you’re going to go to 15 degrees, just a little bit further. Not a lot but just like what Bob did, repeat the test, looking for a problem or a tear in the cartilage in a different area. Now if it hurts it’s positive, if it doesn’t hurt, it’s not. The next one, Childress or I call it the duck walk. So, feet are about shoulder width or a little wider. Keep your toes in a natural position, mine go out more, some people will be more straight. You’re going to bend the knees, about until you’re in this position, and so at that much flexion in the hips to the knees and you simply do the duck walk. You only take about four, five, or six steps. If that creates pain in the knees, that’s a positive sign. Brad: Now with these meniscus tests, we’re going through three signs or three tests right there that you can do at home. I’ve got one more to show you. It’s called the Payers test and this one, you lay down, and you can do it on the floor. The right knee is the knee that’s suspected of an injury, put the right foot on the side of the left knee, and let that leg drop down, just by gravity. That stretches the knee and if that also creates pain it's a positive sign. If all three of those tests created pain, it’s a pretty good chance you have a meniscus injury, not 100% but fairly good. Bob: Or cartilage, or as some patients call it, cartridge. Brad: Exactly. I’m going to show you two tests. These are two tests that you probably are not going to do at home. This is what a therapist or a physician may do with you, just so you know. This is called the Apley’s Compression Test. The left knee is the one in question. I put a towel roll or a nice cushion under the leg. That’s just a little more comfortable for the patient. And what I do is I put pressure down and rotate and then extend the leg like this with pressure, with internal rotation and external rotation. That will become uncomfortable and the patient will complain of pain. That would then be positive. Brad: The next one is McMurray’s test. With this one, therapists or doctors will rotate the leg. And I have to be honest with you, I don’t use this one very much and I never have since I learned it because I have a hard time with it. I have seen some surgeons do it on a regular basis. They are really good at it. I’ve had really good luck with my other tests so I feel confident. Bob: What I do when I do this one is I actually put my hands right on the joint. Then you can feel clicking. Brad: Okay so you’re feeling around that joint line. To know where the joint line is takes practice. Most people cannot just say “Oh there it is.” I remember learning that initially. Bob: So it’s kind of a tough test to do, he’s turning it and grinding it. Brad: Now let’s look at the ACL, MCL, PCL, and LCL tests. You’ll need to be a therapist or doctor to do these. It takes a bit to learn it. I’m going to show you one of them for the ACL. Bob: Actually a lot of times you’ll do it on the good leg, the non-involved leg first, just to see what normal feels like. And then you test it on the involved leg. Brad: Right so if the right leg is in question, I’m going to grab under the knee, and this is called the Anterior Drawer Test. I’m going to pull toward me, and that’s going to test the ACL. My thumbs right here are on the joint line and you can actually feel movement. I can feel Bob’s tibia come towards me as I pull on it. Bob: If it’s torn it’s going to move more on this one than it would on the other one. Brad: Exactly. And you can feel it. And there’s not always pain associated with it either, like you may think there is. Then the PCL, which I’ve never worked with anyone with a torn PCL yet. Bob: I haven’t either honestly Brad. Brad: Yeah, but it does happen. Not very often. You simply push toward the patient and compare the good one to the bad one and you can palpate the joint line to see if there’s more mobility. Brad: Now the LCL and the MCL, usually I’d take you to the side of the bed. I’m going to do his LCL first. Can you just relax Bob? And we do a little bend on the knee and I’m going to push away from me with the hand by his knee and push toward me with the hand by his ankle. We’re stressing that outer ligament. You're pretty tight Bob. I don’t feel any laxity there. Bob: I have good ligaments. I've never had any trouble, they always look good. Brad: Now, normally, I’ll do the MCL test facing the patient. I don’t know if the MCL is injured more than the LCL or not. Bob: I think it is often injured with other ones, like with the ACL. Brad: Along with possibly the meniscus. Normally I stand in front but then you can’t see what I’m doing. I’m going to do it here, but I’m going to hold on to the outside of the knee and slightly flex the knee to five degrees. Then I’m going to push away from me at the ankle. So I’m pushing his leg out that way and then I can assess the integrity of that ligament on the medial side. Again, done by the therapist or doctor. And you’ll know what they’re testing for. Bob: But you can see that they’re just putting stress on the ligaments and if they’re torn or stretched, there’s going to be a lot more movement in the injured one than the non-injured one. And that’s the problem, the knee gets sloppy then. Over time if you don’t repair it, it can put more stress on the cartilage and wear it out. Brad: Yeah, premature arthritis, it could lead to other issues there. Bob: I have two friends that had ACL tears and didn’t repair them. One was a physical therapist and he’s now had a knee replacement. And the other one, he’s a friend, and he’s had a knee replacement. So, you get to our age, it starts to show. Brad: With a knee replacement, I think they take the ACL out and it’s nonexistent, so they didn’t have to do that on that part of the surgery. I hope they gave them a discount. Bob: That’s right, I doubt it. There are no discounts in this world. Brad: Alright, very good, good luck with your knee pain assessment. Bob: Yup, 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 Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

Equipment Needed *1 kettlebell Warm Up *30 seconds of each, 2 times through 1. Jumping Jacks 2. Squats 3. Lunges Workout *20 seconds of work, 10 seconds of rest *Do all of the following moves on the right side, then repeat all on the left 1. Hang Pull 2. Squats 3. Lawnmower Row 4. Lunges 5. Single Arm Kettlebell Swing 6. Sumo Deadlift High Pull 7. Side Plank *REPEAT all moves on the left side FINAL ROUND *30 seconds on all moves, no rest in between 1) Upright Row 2) Squats 3) Triceps Extension 4) Swings 5) Front Raises 6) Sumo Deadlift High Pull 7) Plank This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!

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=DWGGvsXs8rY Mike: Do you suffer from shoulder pain, upper trap pain, or even headaches? Brad: Believe it or not, it may be from a weak middle trap. We’re going to show you four simple and easy exercises to alleviate this, just like that. Mike: We have found this one muscle, in particular, to be weak, even in weightlifters. Brad: Yeah, so the job for this muscle is to pull the scapula into position. If it gets weak, it can actually wing out like this, as well as drop-down like this. In both of those situations, it can cause shoulder pain, neck pain, and even headaches, because it stretches out the levator scapulae muscle. So anyway, we need to get after this muscle, and it’s not very hard. Brad: Alright, there are four different options to strengthen that middle trap. We’re going to show you all four. Try each one. Do the one that works best for you. I think you’ll get it once you actually try it. The position that you’re going to assume is lying prone or on your stomach. You’re going to put a pillow down. This could be done in a bed, probably best on a floor with carpet. Put a pillow under the head so you’re comfortable. Now this is important, your arms are going to be down t your sides, palms up towards the ceiling. Now Bob’s going to squeeze his shoulder blades together. You can see those middle traps are moving that shoulder blade in. Brad: Okay let’s go back down and we’ll go through this step by step. Okay, the first thing you’re going to do is elevate both shoulders up. Squeeze them in. Now, if the right is the involved side or the sore side, the good side you’re going to relax, and you’re going to the right shoulder up for three breaths. And you’ll just relax and hold that, and you’ll feel the muscles fatigue. When you get done with the three breaths, down we go. All right, that’s the first one. Now, we’ll go to the second. Mike: If exercise one seemed easy to you to progress, here’s exercise two. We’re going to do the same thing; except we’re just going to pick one side and do that. Bob is lifting his shoulder up and he’s going to hold it for three seconds. Make sure to go straight up, don’t bring your arm down during it, or up either. Keep your hand on the mat the entire time you’re doing this. Hold it for three breaths each time and do a total of five reps. Brad: Alright, if that second option is still too easy, you need to advance it with a little more difficulty, simply do this. Bob’s going to pull up and bring the shoulder blade in and then lift up this hand one or two inches from the floor. And again, hold it for three breaths, relax, and do those five times. Mike: And the fourth progression is a similar concept, so Bob’s going to lift the arm up off the ground. He’s going to turn his knuckles up towards the ceiling first, slightly bend the elbow, and then he is going to oscillate and do little circles. He’s going to do 10 repetitions in a clockwise fashion and then he will switch to a counterclockwise fashion for 10 repetitions. How easy is this for you? Bob says it’s hard. Brad: All right, so you’re going to find which exercise is right for you. Do it every day, at least five to six times per week, and you’ll notice after a week or two that the shoulder blade starts to feel stronger, and then good things will happen. So once again, what can we say? Mike: Be a good neighbor and be healthful. 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 Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://youtu.be/TsGgGJAhY9Y Mike: Get ready to improve your digestive health and alleviate symptoms of constipation, IBS (irritable bowel syndrome), bloating, and abdominal pain with these simple exercises. Brad: So if you want to be able to void better, you can try some of these exercises. They’re simple to do and they can work very well. I think this video is more for 50 years old and older, but maybe not. Bob and I are both 60 and older, and we feel these are a little more applicable to our age. But anyways, good luck with them. They’re good activities. Mike: We want to emphasize that this is not for someone who is suffering from diarrhea. Obviously, that is the complete opposite problem where you can’t stop going. Brad: Right, so to start any of these exercises, you’ll want to get a 16-ounce glass of warm water, drink it all down, so we get some ability for those things to start moving. Mike: So the second tip is if you’re mobile or functional, and you can get out and about, just in general that typically gets bowel movements to occur. This can include walking or jogging or anything of that sort. Brad: Right, I think both Mike and I concurred that for us, going out for a jog works well. However, most people do not jog. Walking a block or two can certainly be enough. The exercise we’re going to show you is if you are unable to get out and do that kind of activity or it’s just not what you’d like to do. Okay, here we go. This first activity is simply lying on your back. You can do this in bed. You’ve already had your warm water. You’re going to take your arms over the top of your head, assuming you have enough shoulder range of motion that it’s not painful. Then you’re going to do some diaphragmatic breathing. This is where you breathe and you’re going to feel your stomach go up, up, up, take a deep breath, and then exhale. This is something a lot of people do not do, and it’s actually a good way to breathe, to relax. And when you do that, it helps push on the visceral content, which gets the voiding moving. Brad: So five times of that, and then the next option is simply bringing the knees up. This is oftentimes more comfortable for people in this position. Again, arms up overhead if possible. In regards to your shoulder range of motion, take your knees and go to the left as far as comfortable and then do the same type of breathing. Let that belly come up as you breathe, relax the stomach muscles, and exhale. Five repetitions to the left and then go to the right. Now you may find one direction gets things moving and the other one may not. Do whichever direction works best for you, and it may be both. Mike: Okay, if you’re not having success with the first couple of exercises, this is another option. For this, you have to have a little bit more ability and be able to get on your hands and knees for this. So we’re going to do a child’s pose type stretch, and you’re going to reach forward, bend down with your arms stretched out, and you can hold this for a duration of time. You can also try going in each direction. Maybe going to the right helps a little more or to the left. This will just kind of help get the bowels moving a bit and get some movement in there. Plus you get a nice little back stretch. Brad: You could hold it for 15 seconds or so, depending on how it feels. Then come back up and do a few repetitions like oscillating. Mike: Another option you can do are called press ups, which is also a back exercise. It gets things moving. Keep your hands flat on the mat like this. You can do mini press-ups if this is tolerable. If you can go the full range of motion, you could certainly do that. Try to do 10 repetitions, just move through the motion and see if this helps. This may work, but this may not. It’s going to be very individualistic. Brad: And I do want to make clear particularly if you’re a little older, you probably will not have near this range of motion. If you can only get up a few inches, that’s fine as well. As long as we’re getting some motion and you’re not creating any other pain like in your back. The next technique may seem a little unusual, but it’s field tested. Bob has used this and he says it works well. You’ll need a broomstick or a mop or something about five feet tall. You’re going to use this on the floor when you’re actually on the toilet or the stool. You’re going to put this on the floor. If you’re using a stick that’s slippery on the floor, you may need to put a shoe down and put it in there so it does not slip on the floor. That’s critical. We’re going to use a Booyah Stik, it already has a rubber end and it will not slip. Go ahead Mike, show them the technique. Mike: So you’re going to place it on the floor and you’re going to grab as high as you can with your shoulder range of motion. You’re going to stretch out, elongate your bowels and your GI tract. When you’re sitting bent over, they’re more compressed, so the idea is to elongate and stretch them out. Sometimes this gets things moving, at least for Robert it does. What you want to do is grab up high and then you’re going to do your belly breaths again like we talked about earlier. Inhale through your nose, expand your stomach, and then breathe out. When you inhale through your nose, make sure you’re not elevating your shoulders. You want to push your stomach out. You want to do this five times in a row and see if this helps. Do you want to talk about the other option? Brad: Well I do want to emphasize, if this is not comfortable, or if it hurts your shoulder or something like that, it’s not for you. This is not for everyone. Mike: But the other option, you can do the same technique but add some rotation to each direction. Go five each way. Belly breathe while you do this. Brad: You really need to learn to be relaxed with this. Be sure to breathe, and relax. We’re going to let things move, so to speak, literally. Mike: So if you’re having constipation problems, try these out. See which ones work for you and obviously stick to that one. They’re not all going to work for everyone. Brad: That’s right. And again, if you’re having problems with this, you’ll need to see your doctor about this, because you need to get things moving. If things aren’t working with a little effort, make sure you get checked out. Mike: So, good luck on the toilet. 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 Back and Neck Massager Eye Massager T2 Massage Gun Foot Massager X6 Massage Gun with Stainless Steel Head Leg Massager Holy Cowabunga Cream Uni Massage Gun D6 Pro Massage Gun Back Massager Posture Pad Fitness: Resistance Bands​ Pull Up System Pull Up Bands Wall Anchor​ Grip and Forearm Strengthener Hanging Handles​ Hand Grip Strengthener Kit Stress Balls Stretching: Booyah Stik Stretch Strap Wellness: Hand Warmer Bob & Brad Amazon Store and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop​ The Bob and Brad Community is a place to share your experiences, ask questions and connect with others regarding physical therapy and health topics. Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.