This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://www.youtube.com/watch?v=NzWkxM8mflU Mike: Foam rolling can help with many issues, but if done incorrectly, it can do more harm than good. Brad: That's right. In today's episode, we're going to take a trip down memory lane, and we're going to show you ways you should use a foam roller and ways you should not. Mike: Specifically on your back. And make sure to stay tuned, because after that, we're going to talk about world-renowned fascia expert Robert Schleip , and how he actually suggests using a foam roller on your back. Brad: Yeah, and he is world-renowned. Excellent, excellent guest. Now, we go down memory lane. Woo woo. Bob: Today, we're going to talk about, I'm going to show the foam rolling that you want to try if you have back pain, and the one you don't want to do. The first one that you don't want to do, let's start with that. You don't want to foam roll right over your lower back. The reason for that is... Brad, can you hold this? Brad: Yep. Bob: So if I take a spine here, and here's the low back. You just put it across like that. Yeah, like this. You're really jamming, you see, there's a lot of little joints there, you're jamming them all together. And that's not going to feel comfortable. It's just not going to be good for the back either. Brad: It's a little aggressive. When you go up to your mid back, you also have the ribcage supporting the spine, which makes a big difference. Bob: And also the ribcage, when we go up to the mid back, which we're going to say you can go ahead and do. We don't want the low back; you can do the mid-back. Is because a lot of people start getting rounded out here. Brad: Yes. Bob: So we're trying to stretch that out, get back into the right position. Why don't we start off with that one first, Brad? Let's do the mid-back one. Brad: All right. Bob: You're going to go that angle, I'm going to go this angle. Brad: Sure. Bob: I'll start from this side here. Great one to do, it's probably one of the best foam rolling exercises you can do is the mid-back. Get it in place, and I did this this morning; I'll do it again right now. Brad: Oh, this does feel good. Bob: Very simple to do. You see, I lift my butt up, and I'm using my legs to roll myself back and forth. Very simple to do. Brad, you tend to go a little bit further up on the neck, I think, than I do. Brad: It feels good up there, Bob. I just really like going, and if my mic set wasn't in the way, I'd go even a little bit further. Bob: All right, next one, Brad. Let's keep it rolling here. Now, if you want to do one for the mid or the low back, this is one I just did, Brad. I tweaked my back a couple of weeks ago. Brad: Sure. Bob: And this felt so good. I thought we had to show this. So I think I'm hitting kind of the quadratus lumborum. What you're doing is you're not going directly on the spine, you're going onto the side. Brad: Yep. Bob: Did you try this one or not? Brad: Well, yeah. Actually, because I'm a little more sensitive in my mid back because of my spondylolisthesis, but if I control my weightbearing through my arm and my leg here. Bob: See, so we're going off the pelvis. Let me show you here. Brad: Yeah, show the spine. Bob: So I'm like this, I'm not on the pelvis itself, I'm off the pelvis, I'm catching right into this area here. Brad: Yeah. Bob: Probably catching the quadratus lumborum, wouldn't you say? Brad: Yeah. This happens to be a pretty big muscle that controls the lower back. Bob: And look what Brad's doing. He's a little bit off, not right onto the side. You're a little bit like three-quarter angle, wouldn't you say, Brad? Brad: I'd give the pelvis about a 45, 50 degree angle, 51 degrees. Bob: 45 degrees this way. And you roll, I roll, I don't know about you, Brad, right off the pelvis. And that feels really good. Brad: What you're going to do at home is do what feels good. Bob: Right, yeah. Brad: You'll know because right now I can feel, when I get that muscle, it just feels like one of those hurts so good pains. Bob: That's exactly what it should be. It should not be hurt, hurt, it should be hurt so good. Brad: It's like "Oh, that feels good when you're done." Bob: All right, next one, Brad. Now we're going to go ahead. This one is not as direct, but your hip flexor muscles come up and attach to your pelvis, and if they're tight, which often they are in a lot of people who sit a lot, they pull the pelvis over, and they affect the back. So it's going to do this type of thing here. Bob: Here's the pelvis, the hip flexor, tight hip flexors going to pull it over like that, it's going to kind of put pressure on the back there. So does that make sense to you, Brad? You look confused. Brad: That's all right, Bob, let's do the stretch, we'll talk about it later. Bob: There's something he's not agreeing with here. Brad: This feels really good, by the way. I want to make sure I got the other side. Bob: All right, now let's go to this. Okay, the hip flexor you do one at a time the way I do it, otherwise you get the package, and you don't want to get the package, right, Brad? Brad: I'm just glad I got one. Okay, here we go. Bob: So I'm rolling a little bit onto the side a little bit again here, and this is a great one for hip pain. I mean, this one can really contribute to hip pain if the hip flexor is tight. I'm not going to do this side, Brad, because I have a mic on this side here. Brad: Yeah, that'll ruin your audibility. I actually like to go over and get my hip abductor with this as well. You can vary that a little. Bob: So the hip, just as the hip flexor can affect the pelvis and the back, so can the hamstrings. Brad: Oh, right, absolutely. Bob: So we're going to go ahead, this is the last one we're gonna do on the floor. We're going to go ahead, and you can roll them both to start off with; that's usually what I do. And then I go down to one. And you can even cross your leg over, and that really hits that one. And the hamstring, remember, goes all the way up to the pelvis, so roll it all the way up there. Brad: Way up to the buttock area. Bob: One thing, I'm not going to reveal this right now, Brad. I got a different stretch, some advanced stretching to do for the hamstring. Brad: Oh, you do? You're going to hold out on us. Bob: I'm going to hold out. It's going to be a future video, that's why you have to subscribe to us. Brad: Oh, yes. Bob: All right, last one, Brad. We're trying to keep things moving here. Brad: I'm sorry, Bob, I'm just enjoying this. Bob: This is one Brad probably wouldn't do because you have spondylolisthesis. So this is just a really simple one you can do if you want to get into the lower back without putting too much stress on it. You can actually get it right around the pelvis here, and lean back like this; it gives a little overpressure to the back. It's gentle. Bob: But you're stretching into extension. It's kind of just a nice one to do. Brad: If you've got spondylolisthesis or stenosis and you do this, and it just hurts, and you may not know you have it, but if you do this and it hurts, just don't do it, skip that one. Bob: Yeah, if you're older than 55, in all seriousness, and if you do this one and it hurts, there's a chance you might have spinal stenosis or spondylolisthesis. Brad: All right. A nice detail to know about foam rollers, if you're going to purchase one, is that there's going to be the density question, and it refers to how soft or how firm the roller is. Look at this one, it can squish really easily. This one's not near so much. Brad: And then the black one is actually the hardest one. That one's in the middle. So there are four different densities for most manufacturers. If you're in doubt, probably the blue foam roller , the middle one. The black one's pretty aggressive. Now we're going to talk about rolling on the wall. Mike: Yes. This is what Robert Schleip recommends. So what you do is you place it against the wall, and then you're going to essentially do little squats, and it's going to go up and down your back. The advantage of this is that gravity is not pulling you down, so there's not nearly as much pressure, and yet you're still working the fascia a lot. Brad: And if you have problems with leg strength, simply hold a cane or two sticks on each side. It's amazing what that will help, make it much easier to get that up, down motion. But, on the other hand, you do get some nice leg strength along with this, so it can be a win/win situation for that, for two different issues. Mike: Now, if you'd like to check out more information on Robert Schleip, you can check out the podcast that Bob Schrupp did with Bob Schleip. Can you say that? Anyway, check out " Treating & Training Fascia As a Source of Your Pain With Dr. Robert Schleip ." Brad: Two Bobs, Robert and Bobert. All right, anyway, enjoy the day. It is a good podcast. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

When your knee is making joint noise (clicking, grinding, snapping, or creaking it may be due to one of the following reasons: 1. Cavitation. At times, the noise you hear is due to a build-up and release of gas bubbles in your knee joint. When the bubbles burst, this is called cavitation. 2. Ligaments and tendons. Some ligaments and tendons can “catch” as they slide over a bony bump and make a snapping sound as they snap back into place. An example of this can be the iliotibial band (IT Band) as it crosses over the bump on the outside of the knee while the knee bends and straightens. Over time, if the IT band gets irritated, it can result in pain. 3. Cartilage tear. A cartilage tear can occur with an injury or accident. A tear can also occur spontaneously as you age. If you have a piece of loose cartilage in your knee, it can block movement and/or cause popping and clicking. 4. Osteoarthritis. If the smooth cartilage that covers the end of your bones has worn down, flaked off, and/or become roughened, you may experience frequent clicking, popping, or grinding sounds. Clinicians may refer to this condition as “bone on bone”. 5. Patellofemoral Pain Syndrome: There is another joint between the kneecap and the end of the femur. The underside of the kneecap (patella) can get roughened up, and one can experience grinding, popping, or crunching. The kneecap may also not track correctly in the groove and resulting in the same sounds. 6. Scar tissue - if some of the soft tissue in or around your knee was injured and healed with scar tissue, that scar tissue can catch on surrounding surfaces and create joint noise. Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program

This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://youtu.be/ebPgur0anz8 Mike: Are you dealing with shoulder pain and unsure if it's a rotator cuff injury or tear? Brad: Well, you're in luck because today we're going down memory lane, and we're going to show you some excellent footage from years ago with Bob and me, four years ago, on how to determine what it is. Mike: And make sure to stay tuned because, after that, we're going to discuss if you need surgery or not. Let's take a warp back in time and see what these guys had to say. Bob: So what's the first one, Brad? Brad: Well, let's get Sam out of the way. Thank you, Sam. You did a good job. You didn't stutter or anything. Okay, the first one is the empty can test. This one's been around forever in the therapy world. And there's actually little controversy on how to do it, but we'll go through it for you. If you look at this straight out to your side, we don't want it there. You don't want it straight in front of you, but you want to lift your arm up at kind of a 45-degree angle. Brad: And you can see Bob has this thumb down, and that's where it got the empty can name from. It's like if you have a can, in Wisconsin it would be a can of beer. You tip it upside down, and it would empty out. That's why it's called the empty can test. But now they say you can do it with the thumb up. So you can do it either way. Bob, you want to go up about halfway up. Now, if someone else pushes down on there, and it very easily goes down, creates pain, that's a positive sign. Bob: Yeah, that's the telltale sign of a tear. Brad: Yep, it's not 100% for sure, but it's pretty likely. Bob: Sometimes, at least rotator cuff involvement, I think. Brad: Right. Bob: Might really fire it up. Brad: Now, let's go to the second one. This one, Bob, he's got his arms out. 90-degree bend in the elbow. Now face me, Bob. Now the left one is the one that hurts. So I'm going to go to the good one. Face the camera now, Bob, and I'm going to push in this way. And you hold strong. Now he's really strong there. Now I'm going to go to the other one. I'm going to do the same thing. I'm going to bring pressure this way. Bob: Oh, oh, oh. Brad: And it usually falls right in, too, little pain, and it's very weak. If it's very weak and it's painful, it goes in. That's a positive sign. Bob: Yeah. Positive, meaning that we think you might have a tear. Brad: Right, exactly. Number three, this one you can do all by yourself. It's called the lift arm test. So you put your hand behind, and do this with your good hand first. Palm is away, so it's touching like where your belt is, and you're going to lift away like this. There you go. Bob: So you can see I'm lifting away from the body. Brad: Right, do it with your good arm first, and then try it with the sore arm. Bob: And what you find, might find with the sore arm, you might not even be able to get it up here. Brad: Right. Bob: You might only be able to go down here. Brad: Yep. Bob: And then try to go up. Brad: Yep, and that's leaning towards a positive sign. Bob: Right. Brad: So if you could get up there and you cannot lift it away from your body, it's positive, another indication you've got a rotator cuff tear. So we just had time travel, and you might be noticing this little gift package. It happens to be my birthday today. I'm 36, actually a little older than that. But our team, everyone in the Bob and Brad team, gave me this. They're wonderful gifts. And anyways, happy birthday, and I hope I have fun. Mike: I didn't know we were the same age, Brad. But anyway, after trying those three tests out, if any of them recreate pain or make things worse, that is a sign you may have a rotator cuff tear, but it's important to go to your doctor and visit them. They'll probably schedule an MRI for you, and you will know conclusively if that's what it is or not. Now we wanna talk about when surgery may or may not be necessary. So first, we're going to talk about whether you may not need surgery. What are some signs? Brad: Well, if you just have a partial tear, in other words, the rotator cuff, one or two of the muscles may just have some micro tears. They're not fully ruptured. And oftentimes, if you treat those properly, you can get them to heal and gradually strengthen them back to full strength and have a complete recovery. Mike: Yeah, things like physical therapy, anti-inflammatory medicines, rest, and medications or steroid injections may help if you just have a partial tear. We've actually worked with people who just had partial tears, did some therapy, and they were back to normal. Brad: Right, and I've done it with myself. So the other thing is age and activity level. So for example, if maybe you're older, and you're just not an active person, the most you do is wash dishes and maybe reach up and get a glass out of the cupboard, you may not have to worry about a full recovery, so that you're, in comparison if you're playing ball and throwing a ball or playing pickle ball. Mike: Yeah, so try any of those things that we mentioned before. If you just have a partial tear or if you're not as active, you may not need to have surgery. Now, when surgery is necessary, the first thing is whether you have a large or degenerative tear. Some people even have a full tear. You are gonna need to have surgery because your shoulder is not going to function normally at all. Brad: Right, I can just tell you, if you're like this, and you try to lift your arm, and this is what you're doing, that's a good sign that you got a significant tear. Brad: Don't jump to conclusions. You're going to need to see a doctor or therapist, and do some testing on it to confirm it. But that oftentimes is, you know, very painful and more likely to cause a tear. Mike: And now, another time surgery may be needed. If you go through and do injections in your shoulder, you do the physical therapy for a few weeks, and nothing is helping, it's not functioning right. You're probably going to need surgery. It's probably too far gone, you could say, in quotations. And the last thing is, if you are very active, if you are younger and an athlete, and you need your shoulder for high-demanding stress, whatever sport you're in, you're going to want to get it functioning normally and full strength because over time it's just going to get worse and worse. Brad: But what if you're a little older and active, then you'll. Mike: That's also important if you want to have good functionality, maybe you're in your 60s and. Brad: We want to keep the geriatric population satisfied. Mike: And you do triathlons, and you swim, maybe you want your shoulder functioning. So it all depends upon, you know, how much you use it and how painful or how much motion you really get back. Brad: Right, lifting up your grandkids, those types of things. Mike: There you go. Brad: So very good. Also, go to Bob and Brad on YouTube . We have a lot of exercises for rotator cuff strengthening. We have one right here. It's linked. What is it? Mike: " 3 Best Rotator Cuff Exercises To STOP Shoulder Pain ." This one actually shows some things you can do. And if you like this video, make sure to subscribe. Brad: Yeah, subscribe. Subscribe to Bob and Brad. We are the most famous physical therapists on the internet, with Mike helping out and doing a wonderful job. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://www.youtube.com/watch?v=DfCZGRKH49o Mike: Today, we're going to answer your physical therapy questions that you had for us. Brad: That's right, we have four different viewers asking us real questions about their problems, and we're going to give them detailed answers. Stay tuned, and you'll be entertained and educated. Mike: So our first question comes from username @ rachellehmann . I probably butchered that, but I apologize. Anyway, the question is, " Do you have a sitting exercise video I can do? I am in a wheelchair. " Brad: The answer is, yes, we do. We have more than one. If you go to Bob and Brad on YouTube and wheelchair exercises, we have one excellent one we'll share with you in just a little bit. We're going to show you four good exercises, quickly, and then we have a real patient. Mike: Technically, five, six exercises, but let's go to it. Brad: Okay, the first one, wheelchair pushups for arm strength. Here on your armrest, we simply push up as high as you can and down. Brad: Now, if you cannot do this at all, what you'll want to do is put a pillow or a cushion on the chair so it raises you up one to two inches, and it makes a tremendous difference. Do 10 of them like that? After a week or so, you'll be able to take that out and then proceed from there. Let's go to number two. Brad: So number two is a "W" stretch, so this is more for your posture if you're stuck forward, if you're sitting in a wheelchair all day, so try to get in good posture again, and do what Brad is doing. Bring your arms back and make a W like this. You can do five to 10 repetitions. Hold each for a few seconds. If you happen to have shoulder problems, you can certainly leave your arms at your side. Mike: There you go, and the next one is a trunk stretch. Your right arm, you're going to reach up, like you're reaching for an apple just above your head, and lean over, stretching the right side of your right hand is up, and then go and stretch the left side. Do five on each side. Make sure you breathe and relax, actually, with all of these. Good. Number three, Mike. Brad: That was number three. Number four. Mike: Okay, number four. Brad: So we're going to do a combination for your legs. First, we're going to start with some ankle pumps. We're going to do 10 of those. Go on your toes and your heels, and we're going to follow them up with some kicks. So we're going to kick up, hold for a few seconds, back down, make sure to alternate, and we're going to do 10 on both sides as well. Mike: Good, and finish up with a really simple one, marching in place. Get those knees up as high as you can. If you do have weak hips, simply assist with your hands. Get them up, get some range of motion, and strengthen at the same time. Brad: Mike, let's talk about that real patient video. Mike: So if you want to check out another video, watch " Chest, Arm, Back and Core Strengthening in a Chair (Or Wheelchair) (Upper Body with Exercise Bands) ." That's a funny video title. Brad: Well, yeah, it is, but again, we have a real patient. She's in a wheelchair and demonstrates the exercises very well. Mike: Our next question comes from @ jdaniell . They have watched our channel for a long time, have been doing some of the shoulder exercises we talk about, but are having some bursitis pain in the shoulder, wondering what they can do. Brad: Well, this is a good question, and because of limited information, we're going to start. If that shoulder is so sore, it's hard to get range of motion at all. You back off and do the Codman's exercise if you can't lift it at all. You simply use gravity, where you just put your good hand on a tabletop, lean forward, and let gravity just work that. We call it the pendulum or Codman's exercise. For 30 seconds, just allow it to relax and flex and retract back and forth. You can go right to left and even make circles, all in that 30 seconds, just to get the joint moving. Brad: Then go back, put a cold pack on it, do that for a day or two till the pain settles down, then go to the next exercise. Mike: Next, we're going to do the W stretch. Now, you can do the seated, standing, in the doorway, whatever works. If you have good mobility, you can try to lift your arms up and actually make a "W," so relax, bring them back. This is going to help stretch and work on your posture. Because most people's shoulder pain is rounded forward. Again, do 10 repetitions. If you have trouble going up like this, you could certainly go kind of just at the side and keep your arms down here. Brad: Right. This is one of those little things that make a big difference. If the posture is proper, the shoulder joint works much better with less pain, and then the next one, to get that shoulder to start going up. If you're unable to, a little painful, but it's kind of going, take the other hand to assist it. Put your hands together like this, and the right one will be my sore one. Lift and do assistance with this strong hand. Mike: I'm using the Booyah Stik in case you don't want to hold your own hands. Brad: So go up as far as tolerated. Using a stick or a cane is really an option that has been going on for decades in the therapy department because it works well. Mike: So do 10 repetitions of that, and our last one comes from our friend, physical therapist Rick Olderman . We're going to show a couple of options here. Brad, you want to start with it? Brad: Right, so the shoulder's improving by now. You're able to reach up without much pain. We want to stretch it and strengthen it. On all fours, do this on the bed or carpeted floor. Hands out here on all fours, just like I'm going, and we're going to put our hips or our buttocks back towards our heels, and my hands stay planted down, pushing into the floor, and I'm getting a stretch, and we're actually stretching those shoulder muscles so the scapula moves properly. Very critical part. Mike: If you have some knee pain and don't like kneeling, you can do this in a rolling stool or a normal chair, same concept. Sit down, stretch your shoulder. Notice as I move my body backwards, my shoulder is slowly going up towards my head. Again, just do what's comfortable. If your chair doesn't move, go here. Maybe you have a towel. Just push forward and slide. Same concept, just if you have bad knees, it's an easier option. Brad: Right, so do five to 10 of those. That will stretch the shoulder. Now, this exercise complements it, so do it afterwards, and it's called the pinky wall side is what I personally call it. Mike: So you're going to put your elbow through your pinky, touching the wall the whole time. Do not let your elbows pop up. Go up as high as you comfortably can. If you just have pain on one side, you only have to do it on one side. You don't have to do both, like I'm showing. Go up as far as you can, lean into it. Sit here for 10 to 30 seconds, breathe, and come back down. keeping contact with the wall the whole time. When I'm doing this, if you're struggling to lift your shoulder up, try shrugging a little bit, and that may help. This teaches your scapula or your shoulder blade to work with your shoulder joint, which could help some impingement or bursitis issues you may be having. Brad: Right, so take your time with this. If you cannot hold it up for 15 to 30 seconds initially, do what you can, wait for the next day or two, and progress to that length of time. Good. That is wonderful. Nice job, Mike. So again, take this in order. You may have to re-watch again to find out what level your shoulder is at. Is there anything else we want to add to this, Mike? Mike: I don't think for this one. Let's go to the next question. Brad: Number three. Mike: Our next question comes from Michael Graham. " Is there anything you can do for Dupuytren's other than surgery? I have it on both hands. Thank you for all your help. " And I probably pronounced that condition wrong, because it's a mouthful. Brad: That's right. Actually, you're in luck. We have excellent information from this. We did do a video because Bob actually had Dupuytren's, and it's when the ring finger goes in like this, and the tendon gets contracted, and there's a lump in there. It really makes a difference in how you can use your hand. Now, in the video that Bob talks about, we're going to put it there; he goes through it in detail with a wonderful description of how it develops and how you can treat it or live with it, and then we found out he actually cured himself since then. That was a 10-year-old video. Watch the video. It has excellent reviews, and people are very satisfied. I watched the whole thing because I couldn't remember what he said, and it was educational. Now, the next thing is, there is a treatment for this since then that we didn't have then, and I believe it's an injection. It's called Xiaflex. You need to speak to your doctor about it. It's an injection, and it does have, what are the, 44 to 64% of the people resolve their problem with the injection, but before you do that, now, Bob had just informed us, he took care of his while doing pull-ups, and what it was, can we scoot over here? These are Pull-Up Handles , but you can use a regular pull-up bar. I think that's what he was, I don't know. Either way, it doesn't matter. I'll face this way, and Bob, were you just hanging there, and the weight of your body pulled and actually pulled the contracture? Mike: He was just hanging. Brad: Right, so he wasn't actually doing pull-ups; he was hanging, and that was enough to stretch and actually reduce or correct the problem. No guarantees that it's going to work for you. He had it for many years before that actually occurred, so that is no guarantee. It's just something that worked for Bob for sure. Mike: The video is called " Dupuytren's Contracture (Starts as Lump on Hand) How to Treat ." You can find out more details there. Brad: Yeah, and it's like I don't have any gray hair in that video. Mike: I'm not even in it. Our last question comes from MS, and then a bunch of random numbers and letters, so we'll just call you MS for now so " Hello, please make a video on shoulder pain during pushups. " Now, to answer this, we're gonna relate to a famous physical therapist called Kelly Starrett , and he talks about having an optimal pushup position that can help minimize the amount of stress on your shoulders, which we'll get into in a second here. Brad: That's right, this is an excellent question, because so many people do not do pushups properly, or they don't know how to modify them so they can do them without shoulder pain. So Kelly Starrett is the man; he's written books on this and gives classes on this to therapists. Mike, go ahead and talk about what he recommends. Mike: So the first thing you want to do is kind of visually see how you're doing a pushup. Where your hands go is going to depend on how much stress is going on your shoulder versus your tricep, so if I'm way wide out here doing wide pushups, this is a lot more on my pecs and my shoulder. What you want to do is bring your elbows in closer to the side of your body like this. Now, if I keep them close and go down, I'm engaging my tricep more, my pecs, and I don't have as much strain on my shoulder. Mike: You can kind of mess around with what feels best. Some people might feel good with their elbows tight, some people flare out just slightly feels better. Most of the time, if you're way like this, this is gonna be problematic on your shoulders, so try to go either right next to your body or maybe a 45-degree angle. Brad: Now, we do have a video that goes through pushups in detail in regards to form, what he had talked about, and we're going to link that, too. It's about 10 minutes long, and I guarantee you, every aspect of the pushup is gone through in there. Bob and I made it a few years ago, but it is spot-on, and we do want to add, this is what I use are called... Mike: Perfect Pushups. Brad: My wrists hurt because of whatever joint issues I have. When I use these, everything feels better between my wrists and my shoulders. Mike: Now, the nice thing about these, compared to just normal pushup handles, is they actually move, so if you're going down into a pushup, you can actually kind of rotate them around and see how your shoulder feels. Maybe it feels better out here, maybe in here. Do what's best, what feels optimal for you. But yes, it takes a lot of pressure off your wrist as well, because some people are uncomfortable going like that. Brad: That's me. All right, the video, " Perfect Push-ups Guaranteed, Do them Right & get Stronger ." Mike: We would like to mention, you can try doing pushups in different positions and see if that bothers your shoulder, so countertop, table, or wall pushups could be an option to start. Brad: Right, this is a wonderful way, and implement the rules that Mike talked about. Not too wide, not out like this, but in where we talked about, and a countertop can be a great way to start out. Once they get too easy there, go down to the traditional floor pushups. Mike: So those are your questions answered. Brad: That's right, and keep pushing up. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

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

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

This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://youtu.be/kVWyeS-vvII Brad: Keeping strong legs is essential as we get older for a number of reasons. Number one, it's going to help with your balance, and also it's going to help with your mobility. Anything else, Mike? Mike: But more importantly, it can help with your leg circulation. So doing leg exercises can help with both. Brad: Getting that blood flow going and less swelling if you happen to have that particularly below the knees in your ankles. Mike: So we're going to be starting out this video with what, Brad? Brad: Well, we're going to start with body weight exercises, anybody can do it, modified to your level, whether you're a beginner or advanced. And then we also have some... Mike: More advanced exercises at the end. You'll get the benefits of leg strengthening, circulation, and you're going to get some heart health benefits as well. Brad: That's right. Full body, one of my favorite exercises, is going to be in there, and I'm really excited to talk about it. Okay, so we're going to demonstrate three exercises you can do in your home. Mike's going to start out. If you have some steps, this is a great basic exercise with great benefits. Mike: So we're going to start with just doing some step-ups. So you're going to go with the right leg first, then the left leg. Now, if you have trouble with your balance or this is challenging, beginners, you can certainly hold on with the handrails here. And you can place your other foot on the step like this. This would be a beginner's way. If you like reps, do 10 on each side. If you like time, do it for 30 seconds. Mike: If you're more advanced, feeling good, you can do a step up with a driving of the other leg, and that's a little more challenging, balance, and strength. Brad: Yeah, I like that. You could go two steps at once, couldn't you? Mike: Well, I guess you could just run upstairs if you want. Brad: No, not like that. A double step. Show them the double step. Mike: Oh, I see. You want a higher step. Brad: There you go. Mike: Yeah, if you want it really more challenging and you have the balance and coordination, just step up as high as you can get. Don't put your head on the ceiling, though. Brad: Now, let's go to the traditional. Always go-to squat, excellent, functional, as well as the steps. And we're going to do it. Go ahead, Mike. Mike: So if you are balanced and don't need to hold on to anything, just squat down to what you're comfortable with, back up. If you feel more challenged or like you're going to fall or have issues, you can do what Brad is going to show. Brad: Have a chair behind you, a firm chair with armrests. And what we're going to do is just use the armrest if you need to be steady. Use your legs as much as possible, just until your bottom touches, and push up as much as you can again with your legs. You can go to one hand and then across like this or overhead. And we have the chair for a safety net to be safe. Mike: If you feel all that is too easy, you can grab some type of loop band like this to hold on. If you happen to have a dumbbell and want to hold it out in front of you like this, the goblet squat is another way to add resistance. Brad: What's a goblet? Mike: It's a thing you drink out of, but not in this case. Brad: Oh, that's the way they do them in Wisconsin. Anyway, let's carry on to lunges. I like lunges because they work your balance and really focus a little more intensely on your leg strength. Mike: Now, if you happen to have sensitive knees, you don't like hitting the ground, you can place a pillow or a pad of sorts and do your lunges like this, just with one foot forward. It works. Do 10 on one side. Brad: Here, use something for balance Mike: 10 on the other side. The most important part is not to lean forward, bend down like this. I'm not doing a whole lot. We want to get some good stretching on the back leg as well. Brad: There you go. Mike: Now, if that's easy for you, you can do walking lunges where you actually walk around and do them. You can just do alternating lunges. So you can step forward with one leg, then step forward with the other. Again, you can hold onto a band or dumbbell for more of a challenge. Brad: There you go. All right, so those are all body weight exercises, and we did give a couple of different options in regards to bands or the goblet thing that Mike was talking about. Mike: Goblet squats. Make sure to do 10 to 20 repetitions with each of those to get that leg circulation pumping and build up that strength. Brad: There you go. Now, shall we go on to the advanced exercises? Mike: Yes. We have to go grab some stuff. Brad: There you go. All right, so one of my favorite machines in regards to leg strength, as well as a full body workout, is a rowing machine. Now we've got this Teeter rowing machine that I like particularly, I'm going to go through some of the benefits that are really attractive to me and other people my age, I think. Mike, do you have anything to say? Mike: This is actually called the Teeter Power10 Elliptical Rower , and it is a full-body workout. Fun fact, my mom actually bought one way before we even got this, and she uses it all the time. She's 65, has had a back surgery and hip replacement, and she loves this thing. Brad: Great. Now, one thing that is really attractive to me is, I've used a lot of rowing machines, and most of them are about six inches off the ground. You have to get down to get on them. It's not a big deal if you're healthy and you haven't had any joint replacements, that type of thing. But this one, you simply go back and sit on it, then you get off, and it's very simple that way. Brad: Let's go to other benefits that make a rowing machine, why it is so attractive to me: Leg strength. Now with this, it has stirrups. I call them stirrups. You lock in. Oops. Mike: You unlocked them completely. Brad: Yeah, don't worry about it. It's quite simple once you, there, we go. You can hear them slide in, and it locks your feet into the foot pan, so what you can do is you're pushing, working the quadriceps, more importantly, I think, is that you can pull back because your feet are there, and it works the opposite muscle groups, in other words, the hamstrings. It really is a nice option. And the resistance on this is a magnetic resistance. In other words, there's no mechanical parts touching, making it smoother, and it lasts much longer. A couple of other options or things I really like about this machine are that you can put your hands in multiple different positions, whatever's comfortable for your arms. Brad: You can actually get it going, and right now my legs aren't doing anything, I'm doing all arm work, okay? And then you can put the arms down and just work your legs. Brad: You can change the resistance. You can't maybe see it, but there's a knob right here, 7 different resistance settings from easy, and I'll go all the way up, oh! Mike: Oh, you're stuck. Brad: There we go. Get it going. I've got it on the highest one. But once you get it going and track your progress, there's a full digital readout. Mike: There is a heart rate monitor. Brad: There you go. Mike: So if you want to check your heart rate while on the machine, simply strap that. You don't have to go underneath your shirt directly on your chest, and it'll give you your heart rate readout there. Brad: There you go. Now I guarantee you this will work your full body as much as you can, now, one thing that people will ask who haven't worked the rowing machine, "Where's the back rest?' You do not want or need a backrest on a rowing machine because if you pull and round your back, it's not going to be good. So the idea is you have to actually think about keeping your back straight as you do your exercise. Think about pulling back there. Let me get it, there we go. And maintain. So you're actually working good posture along with strength in the legs, working your cardiac system. Mike: Working your whole core. If you've ever heard a real rowing machine, they can be a little noisy, depending on what type they are. This is really quiet because it has this nice elliptical component. As you can see, Brad, showing it, it moves around like any elliptical machine. That's how you get the name of it. Brad: There you go. Nice thought, Mike, I really like this. All right. Mike: Where are you rowing to? Brad: Well, I thought I'd go across the lake today, turn around the island, and then come back. You always have to look over your shoulder, make sure you don't run into another boat or perhaps a duck. Mike: I thought you were going to say the Atlantic Ocean, but okay. Brad: All right, good enough. Very nice machine. Rowing machines are really good. This one has the extra benefits I mentioned. Mike: We've got more things to talk about, though. Brad: Yeah. What about this? Mike: That's a shirt. Brad: Yeah. A bicycle shirt. The stationary bike is really nice. It will not give a full body workout like this, but it'll work your legs, and it's going to work your respiratory system and the circulation, again, not as well as the Teeter elliptical, but quite well. Mike: Yeah, they work well if you need a recumbent style, that's perfectly fine. You know, it depends upon your individual needs and if you can balance or have the range of motion, back strength for it. But any type of bicycling is a good option as well. Brad: What's recumbent mean? Mike: Recumbent means long sitting style. Kind of like the setup of the Teeter elliptical. Brad: But those, they do have a backrest. Mike: Yes. Brad: And that's a really nice advantage for some people. Mike: And we have one more option. We'll come back in a second and show you for people who aren't as mobile. Brad: All right, now we want to make sure we address everyone, so there are limitations with certain people because of arthritis or whatever it may be. Seated exercise with minimal resistance is going to be more than adequate. We've got a solution right here. Mike: This is a nice non-weight-bearing activity. The other two are non-weight-bearing as well, but this is an easier low-level one and relatively inexpensive in comparison to other devices. So you can just glide back and forth. This is called the FitGlide . It's very light, easy, and portable to pick up. You can pick it up, hold it with one finger, no problem. You can also make it go at an incline very easily, just by putting it up like that, going back and forth. You can make it focus on the hamstrings more by turning it around and going in the opposite direction. If you find you need more resistance, you can just put some ankle cuffs on as well. Brad: There you go. It's a wonderful device. And what else do we have to talk about, Mike? Mike: You can check out the video " Best Body Weight Exercises For Leg Strength & Balance, 30 Seconds. "  Brad: Yeah. Mike: I'm just going to keep skiing backwards here. Brad: Yep. And feel strong like bull. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

When it comes to self-care and recovery, massage guns have become a popular choice for many individuals seeking relief from muscle tension, soreness, and pain. Bob and Brad, known for their commitment to providing quality products, offer a wide range of massage guns to cater to various needs and preferences. In this article, we will delve into the differences and benefits of their massage gun lineup, including the C2, Q2, X6 PRO, D6 PRO, Air 2, Uni, and T2 massage guns. Whether you're a professional athlete, a fitness enthusiast, or someone simply looking to relax and rejuvenate, Bob and Brad have a massage gun to suit your needs. C2 Massage Gun The C2 Massage Gun is an ideal entry-level choice for percussion therapy beginners. Its compact and portable design ensures on-the-go relief, while the user-friendly interface makes it accessible to those new to massage guns. Despite its simplicity, the C2 doesn't skimp on functionality, featuring variable speed settings for a customized experience. With powerful percussion capabilities, it effectively addresses muscle tightness and tension. Whether you're a novice or prefer a straightforward solution, the C2 delivers efficient muscle relief in a sleek package. Benefits: Compact and portable design Suitable for beginners Variable speed settings Q2 Massage Gun The Q2 Mini Massage Gun is a compact and convenient solution for on-the-go percussion therapy. Designed with portability in mind, it is not only suitable for beginners but also easy to hold, ensuring a comfortable grip during use. Despite its smaller size, the Q2 Mini doesn't sacrifice functionality. It features variable speed settings for a customizable massage experience to effectively address muscle tightness. The Q2 Mini's powerful percussion capabilities, combined with its ergonomic design, make it a practical choice for those who prioritize simplicity, portability, and ease of use. Benefits: Interchangeable massage heads Multiple speed settings Versatile and customizable X6 PRO Massage Gun The X6 Pro Massage Gun stands out as a high-performance option in the realm of percussion therapy. Its advanced features cater to both beginners and enthusiasts alike. With a sleek design and ergonomic handle, the X6 Pro is not only powerful but also easy to hold, ensuring a comfortable and controlled grip during use. What sets it apart is the inclusion of an All-Titanium Alloy Massage Head, offering the added benefits of heat and cold therapy. This innovative feature enhances the massage experience by providing targeted relief with temperature variations. Combined with variable speed settings, the X6 Pro offers a personalized and professional-grade massage, making it a top-tier choice for those seeking power, versatility, and advanced therapeutic capabilities in a massage gun. Benefits: Professional-grade power Deep muscle penetration High-quality build D6 PRO Massage Gun The D6 Pro Massage Gun is a cutting-edge percussion therapy device. With a sleek design and a multi-grip feature for improved ergonomics, it ensures a comfortable and controlled hold during use. Offering variable speed settings, the D6 Pro effectively addresses muscle tightness, delivering a personalized massage experience. What sets the D6 Pro apart is its remarkably quiet operation, providing awesome performance without unnecessary noise. With the highest 16mm amplitude, it delivers powerful percussion for optimal muscle relief. The multi-grip design enhances ergonomics, making it easy to handle and control. The D6 Pro is a top-tier massage gun that combines advanced features, quiet operation, and a customizable massage experience, making it an ideal choice for those seeking professional-grade performance in a percussion therapy device. Benefits: Smart features and customization High-quality build Advanced motor Air 2 Massage Gun The Air 2 massage gun distinguishes itself with its unique triangular ergonomic design, which provides a comfortable grip and allows for precise targeting of muscle groups. In addition to its design, the Air 2 operates at a lower noise level compared to many other massage guns, making it perfect for those who prefer a more peaceful and discreet massage session. Despite its reduced noise output, the Air 2 doesn't compromise on power or functionality, making it a great choice for anyone who values a quieter massage gun. Benefits: Triangular ergonomic design for comfortable handling Low noise operation Effective percussion therapy Suitable for quiet environments Uni Massage Gun The Uni is a versatile and budget-friendly option for those who want a quality massage gun without breaking the bank. It comes with multiple massage heads and adjustable speed settings, making it suitable for various muscle groups and preferences. The Uni is a practical choice for individuals looking for affordability without compromising on performance. Benefits: Budget-friendly option Multiple massage heads Adjustable speed settings T2 Massage Gun The T2 is an upgrade to Bob and Brad's lineup, offering an ultra-compact and portable design with a longer battery life. It's designed for on-the-go convenience, making it the ideal choice for travellers or anyone who needs a massage gun that can easily fit into a bag or backpack. The T2 delivers impressive performance and is a reliable companion for quick muscle relief wherever you go. Benefits: Compact and portable design Longer battery life Travel-friendly Choosing the right massage gun from Bob and Brad's lineup ultimately comes down to your specific needs and preferences. Whether you're looking for a basic, budget-friendly option like the Uni, a high-performance, tech-savvy model like the D6 PRO, or a quiet and ergonomic upgrade like the Air 2, there's a massage gun that can cater to your requirements. Bob and Brad's dedication to quality and innovation ensures that no matter which model you choose, you'll be on your way to experiencing the benefits of percussion therapy and muscle relief. For tips on how to maximise the effectiveness of your chosen massage gun, be sure to check out our comprehensive massage program . So, take your pick and start your journey towards better recovery and relaxation today!

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

This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://youtu.be/fzRwYJVSJJY Mike: Today, we're tackling the question, "Do bone spurs really cause pain?" Brad: That's right, we're going to bring in an expert to actually explain this and settle this myth once and for all. Mike: Brad, take it away. Brad: Alright, now, bone spurs can occur in many parts of the body, and they do, but what we're going to do is focus on the heel, and show how the symptoms of heel bone spurs can really throw off a diagnosis. But it can happen with any bone spur, including in the back, the knee, the shoulder, and it all relates as one. Mike: So to clear this up, we're going to bring in an expert, since we're talking about heel spurs specifically. We have podiatrist Dr. Ray McClanahan , who is an expert in this area and sees this a lot. So we're actually going to go to a clip from him, an interview we did with him a few years ago, and he explains it a lot better than we can. Brad: That's right, and then actually, in a bonus at the end, if you happen to have heel pain, this is going to be really directed towards you near the end on how to correct it on yourself. Mike: So we're going to start talking about heel pain. So what are some common causes that create heel pain? Dr. Ray McClanahan: Yeah, there are probably two or three common ones, but we have to be careful with heel pain, because there are outliers as well. And we could talk about some of those outliers. For instance, if somebody comes in and both of their heels hurt at the same time, we definitely talk about footwear. We set up the rehab, we talk about toe separators and some of the other things that we do, but we also keep our thinking cap on in terms of autoimmunity, connective tissue disorders, infectious diseases like Lyme disease, and so forth, medication side effects. I've had people take antibiotics, and have bilateral plantar fascial irritation, but overwhelmingly, most people that we see are dealing with something called plantar fasciosis. For the audience, it used to be called plantar fasciitis, which suggested that the ligament on the bottom of our foot, known as the plantar fascia, was getting inflamed. Actually, before I go into that, Mike, there are also probably two other things that we see fairly regularly, which are a bursitis under the heel, which usually doesn't hurt first thing out of bed in the morning, as fasciosis does. Usually, bursitis also hurts centrally under the heel instead of on the inside back part. There are also a couple of nerves that go down the side of the heel that can get irritated by a hiking boot, a running shoe, a stiff orthotic, or a seam inside the shoe. But I'd say overwhelmingly, what I've seen in 27 years is probably eight or nine out of 10 of those people have first-thing-out-of-bed pain in the morning that gets a little bit better as they move around, sit down again at lunch, and hurts again until they move around a little bit. One of my medical school professors in Philadelphia, Dr. Harvey Lemont, is not only a podiatrist, but he's a dermatopathologist. So he looks at tissue specimens under the microscope to find out, like, what kind of disease is this? What kind of inflammation is this? And he's like a lot of podiatrists and physical therapists, and orthopedists who are seeing a lot of heel pain. And some statistics say it might be 40% of what we see. He did a histopathological examination of 50 of his patients, because if you fail what podiatry calls conservative therapy, which is ice, orthotics, and injections, anti-inflammatories, physical therapy, and maybe immobilization, you're going to get offered some kind of an operation to release your plantar fascia. And I did a lot of that early on in my career, and I'm glad I don't do that anymore. And I wish people wouldn't have that, because some of those folks never really recover. But the point is, Dr. Lemont did that operation on 50 of his patients, and during the operation, he took a piece of their plantar fascia ligament, and he looked at it under his microscope. And this study's also on our website, published in 2003 in the Journal of the American Podiatric Medical Association. When he examined his specimens, nobody had any inflammation. All 50 of them had dead tissue or degenerated tissue, which was a shock and a surprise to all of us. And we'd sit around the seminars talking about how this can be dead tissue? Because some of these people are young people, and these people are not folks that have diabetes, they're not smokers. I feel their pulses, their feet are warm, they've got hair, there's nothing wrong with their circulation until they put on the kind of footwear that we talked about at the outset of the show. And this is pivotal for anybody listening today who has heel pain, this kind of heel pain, if it's fasciosis, I'll mention a study done in 2009 in the Journal of Foot and Ankle Research, not on our website, but maybe you could look it up. A group of researchers took people's big toes and purposefully put them in a bunion. And then they took an ultrasound machine, and they measured the blood flow coming into the bottom of the foot, right where people get plantar fasciosis. And when the toe was in bunion position, there was a 22.4% reduction in blood flow to the area of the heel where people hurt first thing out of bed in the morning. So it's no longer a mystery why this does not respond when we treat it as if it's an inflammatory entity. It's also no strange mystery when people get their big toe out of bunion position, and resolve their plantar fasciosis. And so to your earlier point, Mike, this is an example of where we shouldn't be treating the location of the pain, because in plantar fasciosis, it's not where you hurt under the bottom of the heel. There's a muscle there that tugs on that very location, and not only tugs on the plantar fascia and the heel bone, which makes a spur, which doesn't hurt, by the way, and doesn't need to be removed. That same muscle strangulates the lateral plantar artery. And that's what that article showed. We also did a similar infrared study. A friend of ours in Spain did, where he took his infrared camera, put correct toes on only his right foot, waited half an hour, didn't put one on his left foot, and captured the heat signal of the blood flow going to the tips of his toes. The tips of his toes were five degrees Fahrenheit warmer. So we really do ourselves a terrible disservice to our circulation, believe it or not, with our footwear. And this isn't just stiletto, high-heeled shoes. This is our walking, running, hiking shoes. And you can tell if you're doing this to yourself, audience, by pulling the sock liner out, as we mentioned. Superimpose your foot on it. If your big toe is spreading beyond it, you're probably unknowingly creating some circulatory inflow problem. So here's where, again, we try to focus on the big toe as opposed to where the patient hurts. On the other hand, like bunions, once we've outlined the natural educational material, we can treat these people, and I do treat these people. Fasciosis is dead tissue. So in addition to all the education, I will sometimes tape these people. I might do some shockwave on them, and I also inject them. And I inject them with a variety of different things. I inject them with cortisone, believe it or not, which you have to be very careful with, because it can be dangerous if used inappropriately. But I use it for tissue that we don't want to be there. So if somebody comes in with fasciosis, I try to get the body to break it up and clear it out of there. And that's what cortisone does. I will use cortisone for neuromas, which are abnormal nerve tissue or ganglion cysts, which is abnormal fluid that we don't want. So we'll also use regenerative injection therapies, which are biological injections, designed to, believe it or not, create inflammation on purpose, so that the patient can actually heal their own body. And this is a prolotherapy, which is a sugar solution, platelet-rich plasma, where we take your own blood cells, and we put your platelets where you hurt. Your platelets will make new tissue, and we will repair the area. More recently, we're using stem cells, which are immature cells. They don't know what to become. And if you put them in the area of fasciosis, they'll start to remodel that tissue too. Beyond that, we just give it a tincture of time. We generally don't rest these people like I used to. When I thought it was inflammatory, I put them in a boot. I told them not to run. But when I took them out of the boot, and I told them to slowly get back into running, their pain came right back, which puzzled me. But it also indicated that stopping activity and curing inflammation or calming inflammation didn't cure their problem. So now I show the patients in the clinic the abductor hallucis muscle strangulating their tibialis posterior artery; they see it with their own eyes. So they don't believe in a theory about this, and it's very straightforward. And that inspires them on their path to fixing their big toe position, which, for the most part, gets the plantar fasciosis gone. If it doesn't and they come back, then we put our thinking cap on like I mentioned before, and start asking, "Is there something else going on? Is this person not well, or are they on a medication? Do they have another disease?" Those people are fairly rare, but if people don't respond, we start testing a little bit more. Brad: So the myth is busted. Dr. McClanahan did a nice job of explaining it. You can have a bone spur, but it is asymptomatic. The pain can be from something else. They've actually done scans where they looked at any parts of the body, showed a bone spur, and the patient is asymptomatic. In other words, no pain associated with it. Mike: So, if you are still having heel pain specifically, we would like to take a look at your footwear, because, as Ray McClanahan talks about, you want to have a type of shoe with zero drop and a wide toe box. Brad and I are both wearing those style shoes. We have three different brands here. There are many different brands. We don't endorse one specifically, but just find something that's comfortable for you. These are very minimalist. Mike: You can see there's not much cushioning. These are still zero drop, because the distance off the floor from your toe to your heel is the exact same. But as you can see, there's much more cushioning. Mike: So just try which one works well for you, and they should feel comfortable. But just take your time if you've been wearing normal shoes your entire life, because different muscles and ligaments have to get stronger and stretch out. Brad: Oh, wait, Mike, there's more. Mike: There is? Brad: Yeah, well, we're talking the zero drop, but another major component is a wide toe box. You look at these, all have one common denominator. They all have this weirdly shaped toe. It doesn't have the typical pointed toe, wide toe box, so your forefoot and the bones in your forefoot can relax and not get squished together, creating a lot of problems. Mike: And if you didn't catch it, Dr. Ray was explaining that's how your vascularity gets not pinched off, gets the blood flow to your plantar fascia, which is probably causing your foot pain and not the heel spur. Brad: Right. Mike: Anyway, if you just want to watch the whole interview with Dr. Ray McClanahan, because he talks about all foot issues, check out " FIXING YOUR FEET WITH DR. RAY MCCLANAHAN ." Brad: That's right. It is a really good video. I listen to the podcast, very educational and entertaining. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://youtu.be/vWOsfWvzp2I Mike: Today, we are answering your questions on hip and back pain, plus we have a bonus. Brad: That's right, we've got five different people asking some really good questions. We're going to be able to help them out, give them a little guidance, and see if things can go better for them. Mike: The first question comes from @fav1478. " What exercise should you do if you have osteoarthritis on left hip? Do you recommend a hip surgery? Is there a less invasive hip surgery? " Brad: Very good questions. We're going to have to work with this carefully because we don't know a lot of the details about your situation. But typically, avoiding hip surgery is always nice. Then we're going to show you some exercises that can help the hip out, loosen up the joint a little bit, and get some more synovial fluid in the joint so it's less painful. But one thing you can do is talk to your doctor. They're looking at the X-rays, and they know the severity of the problem. But there are injections that you can do into the hip. Make sure you ask that. And that really is on an individual basis. We cannot give any recommendations on that, but the doctor will know that information. Anything else, Mike? Mike: Not from that point of view, but when it comes to trying therapy or exercises first, that's always a good option. It's not going to make anything any worse. Some good recommendations are to try to do non-weight-bearing activities. If you can get to a pool of sorts, that is typically more non-weight-bearing because obviously, you have buoyancy in the water, even things like possibly riding a bicycle are non-weight-bearing as well. And it gets some motion in there. Brad: A pool of sorts. Mike: A pool of sorts. Brad: I'm thinking like a swimming pool. Mike: Not your bathtub. Brad: Yeah, so in the pool, if you do want to get to the pool, or you have that option, and you like water, you're going to have to go water about chest deep, and you simply work the hip. If my right is my sore hip, these are a couple of exercises, simple kicks forward and backwards, right to left, and then bring that knee up and down. And any motion that you can get, it's probably going to feel much better in the water. Almost always does. Brad: Good option for a hip problem. Now Mike is going to show some decompression or some traction, and I call this the pendulum swing for the hip. Mike: So you would do this opposite of me if your left hip is bothering, I'm just showing my right hip for camera sake here. So you stand on this step with your good leg, hold onto support as needed. I am sideways here. And what you're going to do is try to relax this hip. Right now I'm engaged. You can see I'm even. Now I'm relaxed. I'm dropping it down. This is pulling and stretching out on my hip in the joint, specifically. So it can give you some relief if you're having some sharp type pains in there. And then you can start swinging your leg, a little bit forward and back, and just see if that actually helps. Mike: And that's something you can simply try at home. If your pain keeps getting worse and worse over months and months and years and nothing is better, obviously you want to go talk to your doctor 'cause surgery may be what you need. Brad: I already said that. Mike: Well, I'm just reiterating it. Brad: So if you look at the hip joint, what Mike is doing there, if you look real close, relaxing the muscles that hold the hip in is a big key. Mike mentioned it, but watch what happens. If we can open that joint up just a little bit to allow synovial fluid to get in there while you're moving it, that can offer some relief and give your hip more life. Mike: Now I have a weight on there to pull it down more. If you have some heavy snow boots at home, you can use them. Just having more weight on your foot part can add more distraction. Brad: That's right. So, very good. We hope you got some helpful information. You can go to Bob and Brad and look at hip exercises with arthritic pain , and you'll get a couple of good videos that will go into more detail. Let's go to number two. Mike: Our second question comes from @DahRealDeal. " Can exercise therapy quiet the crepitus in my hip and knee? So first, Brad, what's crepitus ?" Brad: Crepitus? Good question. I liked it. @DahRealDeal. Good name. Crepitus. It is the popping and the grinding noise you feel in a joint when you move it. A lot of people have it. As we age, we usually get more. The nice thing about crepitus is that if you experience no pain and you have a normal range of motion, you have popping and grinding, that's probably okay because that's just normal. Things are moving around in the joint. And like I said, as we age, we usually experience it more. However, if you experience pain while that crepitus is going on, then you need to pay attention to it and give it some attention. Mike: Yes. If it gets very severe, which we've worked with some people, people next to you can actually hear your joints literally creaking. We've worked with patients like that before. Oftentimes, with them, it's kind of too far gone, and the only thing that can really help is surgery. So if you're early on, like Brad said, not painful for range of motion, you're fine. You can keep exercising. If it's far beyond it, just do what you can. Brad: Right. Now, if you are having some painful crepitus, it's not really painful in the joint to the hip, you know, do some range of motion, non-weight-bearing. See if it gets better with repetition. If it does get better after 5 to 10 reps, you can do that. If it gets worse, you need to see someone. Brad: And with the hip, you know, you might be lying down and just work the hip up, noodle it around like this, as such, and see if that crepitus will improve with a gentle range of motion. If it does, that's good. If it makes it worse or things continue to get worse, you're going to have to go in and get it checked out. Mike: Our third question comes from @karandhere. I apologize if I mispronounce your username. Anyway, " how does one get to know that sciatica has cured? I got sciatica two years back, and now I'm back to doing all sports activities that I used to do pre-sciatica, albeit with 50% efficiency. " Brad: Excellent question. Now you'll know if your sciatica is cured. Let's say your symptoms, you had some back pain and pain running down your leg past the knee, you have maybe some numbness and tingling at its worst, and now all those symptoms are completely gone regardless of the activities you're doing. That's my assumption of what you're saying here. But you're saying you're not as mobile and strong perhaps on that side. So you're not back into your game like you were at one time. Now I'm assuming that, as a result of the sciatica, there was compensation; there were muscles on that side that did not get used, and they became weak. And so your gait, your running, your walking pattern may have changed a little bit. So it's just a matter of determining which muscles have gotten weak or maybe a walking pattern, a gait pattern, is throwing you off. Without seeing you or doing an assessment, it's kind of hard to give advice. But a trainer, a personal trainer, I don't know if you'd have to go to a PT, but that would be fine. Or a personal trainer could do some muscle testing and see which muscle groups are weak and focus on those to help get you back into your game. You have some more, Mike? Mike: Sometimes, you may not just have a weakness in the area. They may have become tight to protect against that pain. So that can be coming from your lower back muscles or even your hip muscles. So sometimes just doing some different stretches, trying things out, seeing if anything's tight can help. And we should note that with sciatica, oftentimes, but not always, it can be from a herniated disc. If you had a herniated disc once, you can re-aggravate it. So if you start to have pain again, you probably just re-aggravated it. It's not like it didn't fully heal itself originally. Brad: Yeah, so be careful. Have a good, cautious eye out for those symptoms to recur, and then back off. Mike: Question number four comes from @Heybism. " Would an inversion table be okay to do? " You didn't elaborate, but we'll give our input, I guess. Brad: Right, so some general information about inversion tables, oftentimes are often used for people with low back pain to offer traction or some decompression. They work quite well. I've used them for a couple of years. For some people, they will work very well immediately. For example, right now, if I invert mine, I've got it set up so this is where it stops. Brad: A full inversion means you're vertical. I don't recommend doing that. I would say 60 degrees at the most, where I am right here, to be safe. And it's very important that you know the precautions of an inversion table. I don't have a list of all of them here, but one of them is that if you have any eye problems, when you do this, the pressure in your eyes increases, and that can cause some serious problems with your vision. I believe it's with glaucoma, but I might be wrong. The other thing is, people go too much too soon, they invert too far, or hang at an angle like this for too long the first time. I did that, I was like that for five minutes. I ended up with a headache for the rest of the day and into the evening. So you must be very careful. I personally used one at a brick and mortar store, and I did what I did right now, and it's like, "oh," even like right now this feels good on my stenosis, and if you have immediate relief, it's a good sign you're going to have good luck with it. But you may not. So, there's no guarantee. Mike? Mike: They really vary person to person if they can help. It depends on what your back pain issue is and what's causing it. If people are curious, this is the Teeter brand one we have right here. With them, if you want to order one and try it out, you can send it back for free, but you're going to have to pay for shipping to ship it back. Brad: That's right. Yeah. These Teeters are very well built mechanically, and they work well, so we can give good confidence in that. Mike: Obviously, if you're doing it and you start to get lightheaded, dizzy, or nauseous, feeling like you're going to pass out, you're either doing too much too soon, or it's not really meant for you with the other health issues you have going on. Brad: Exactly right. I always timed mine so I knew exactly how long I was going because if you're too relaxed or you know, you may wanna do it with someone there initially, so if you need help, you can get help. Mike: We'd like to mention that this often will take away symptoms of pain you may be having, but long-term, it's probably not gonna fix the origin of your pain issue. So you're going to have to do other stretches or exercises, or possibly surgery. But it is a good option if you really have pain with no relief. Brad: That's right. All right, very good. I hope that information is helpful. Let's go on to the next one. The next one, I'm going to actually read this one now. This is from Facebook, and her name is Linda Vincent. " Does the child pose in Pilates have the same effect? " Mike: Now, child's pose, I think, in any surrounding setting, is the same. I don't think it varies. So yoga, therapy stretches, Pilates, I feel like they're all the same. Brad: Well, I don't know if she's really asking that, though, Mike. You have to read between the lines here. Open the mind up. I think she's wondering if the child pose that she does in Pilates has the same effect as the child pose that we teach on our informative videos. Mike: I believe they have the same effect, yes. Brad: Well, let's go through it and let's just talk about it, then everything will be clear. Mike: So if you don't know what the child's pose is, it's often done in yoga or Pilates, or we teach it here on our channel sometimes. So, to begin, you get on all fours like this. Typically, you bring your feet together, knees wide apart, and then you sit your butt towards your heels while keeping your hands in place. Once you're down like this, if you want more of a stretch, you can reach forward. And you typically hold this for a duration of time. In those other settings, it can be 30 seconds. Some people will do it for like one to three minutes. You can just breathe here for five breaths or 30 seconds, relax, and then come back up. Mike: Do that numerous times. You can also add a variation of going to one side, reaching over more, or you can go to the other side. Mike: Now this is a good stretch because it works your hips, your knees, your ankles a bit, and your lower back. It helps keep a nice neutral spine position as well. Stretches my lats here, and it also stretches my shoulders. So it's kind of like a whole body stretch with one simple activity. Brad: Right, I do want to add, it really emphasizes you can't see it through a shirt, and we don't want to have him take his shirt off, of course, but when he does at the shoulder blade, the scapula is actually moving forward, stretching all the related muscles. And that is really important if someone has a depressed scapula, which oftentimes is a cause of shoulder pain and neck pain. Brad: So we use this stretch specifically for shoulder and neck pain, oftentimes, as well as low back pain. So yeah, I think everything is the same as Pilates, but we're looking at it specifically on some joint and body part pains that it addresses, along with a couple of other exercises, which we show in other videos. Mike: So that's all the questions we have for today. Brad: You think they were happy with our answers? Mike: I hope so. Brad: Yeah, I think we gave some good answers, and get better and be careful. For this week’s Giveaway, visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Ultra Massage Gun (with red light) A2 Pro Massage Gun A7 Pro Massage Gun with Heat and Cold Therapy Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head C2 Ultra Massage Gun D5 Pro Massage Gun D5 Pro Plus Massage Gun (with heat) D5 Ultra Massage Gun (with red light) D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head D6 Pro Max+ Massage Gun D6 Ultra Massage Gun EyeOasis 2 Eye Massager EyeOasis 2 Plus Eye Massager with Remote EyeOasis 3 Eye Massager Eye Massager with Heating and Cooling EZBack Go Back, Neck, & Shoulder Massager EZBack Massager   EZBack Massager With Remote EZBack Pro Back Massager EZBack Prime Back Massager Fit Glide Foot Massager G100 Pro Vibration Therapy Massager Hand Massager HandSpa Pro Hand Massager Holy Cowabunga Cream   iMaster Pro Massage Chair iNeck Pro Neck and Shoulder Massager Knee Glide   Lite Foot Massager M7 Plus Mini Massage Gun with Heat Therapy Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head Q2 Ultra Massage Gun sWAVE Massage Gun with Belt T2 Massage Gun  T2 Ultra Massage Gun (with red light) T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraHeat Knee Brace TheraPanel 4 -Headed Massage Gun ThermoRed Heated Back Belt Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long Heating Pad with Weighted Edge X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head X6 Ultra Massage Gun Zero Pro Eye Massager with Heating and Cooling Fitness: Hanging Handles​ Pull Up System Resistance Bands​   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop Medical Disclaimer: All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

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