physical therapy and injuries

Injuries and often be avoided if you just take care of your “slightly achy” body parts today.

So to help you do just that, below are some videos about the most common pains we treat here at Body Solutions and what you can do right now to get rid of those pains without needs to spend your medical dollars!

Enjoy and feel free to share his information with those you love. Learn how to do Injury prevention, how to prevent shoulder injuries, thigh injury, relief from elbow pain and shoulder pain.

Lateral Elbow Pain

 

What to do to get relief from Elbow pain

Hi this is Steve Young, if you are watching this video then you probably had some tenderness on the outside of your elbow and want a relief for elbow pain. Which is typically indicative of lateral epicondylitis or Tennis Elbow. Now if you have a pain for less than a month, its still pretty much attendant I guess. So the treatment protocol would be heat with some moist heat for about 10 minutes then the stretch makes you want to get your elbow straight, bent your wrist down and turn a little to outside.

 

Right here, and I did the stretch with the intensive will be just pulling without pain and that is the key. Pulling with no pain, if you try to do this and you feel pain before the pull actually it is not even ready for stretching. In that case you just heat, light massage in that area for 5-10 minutes, followed by ice. But if you can tolerate the stretch the ideal duration to hold the stretch would be 30 seconds you want to do about 5 of these and then massage for about 5 minutes and then ice.

 

And you can do that for your elbow pain about for a week or two and if you do that every day within a week or two the pain should be pretty much be gone. Like 80-70% gone, once its gone as you push on it is lot less painful now you can get into the last stage which is strength and conditioning. Right so you can have your arm supported on a table, hold a light dumbbell and you want to hold up and down nice and slowly, again the weight should be light enough so there is no pain. You should do it about 10 repetitions for 2 sets without pain.

 

Once you can do that on a daily basis you can build up to more resistance or more repetitions or combination of both. The key is pain free. There is nothing about no pain no gain, none of this should hurt. So again once you get through the initial stage of decrease inflammation through heat, stretch, massage and ice you want to get into the strengthening phase.

 

Now once you can isolate it like this and strength about 10 pounds without pain then you can do kinetic chain strengthen overall strengthen. Right, that’s going to be maybe grabbing a resistance band tie to the bottom and pull up through this back twisting motion. This is a great exercise that strengthen that muscle along with the shoulder, along with the rotator cuff, along with your core.

 

Ok so more global exercise you can just attach resistance to a door handle like a resistance band, hold it from the doorway stand facing the door way do this back twisting motion keeping posture. Chest up, shoulder waves back like this. The progression should be return to function without pain. Hope you have find this video helpful, if you have any questions just ask us. Email, call, Facebook, we will be more than happy to answer your questions.

 

Now if this approach is not enough feel free to contact us. Come in for evaluation. We have direct access, you can get to us without a prescription or refer from a doctor. We can check and see exactly what we are dealing with. If you need more than just a standard protocol, we have more advanced protocols utilizing Eastern and Western medicine to heal you much faster. I look forward to hear from you and I hope this video helps eliminate your pain.

 

Outer Thigh (IT Band pain)

Avoid or get relief from Hip or IT band Pain

Hi welcome to this video, this is Doctor Steve young. If you are watching this video then you are probably having hip pain right here when you push on it or may be or in the IT band right here. So we are going to show you how to treat it in home immediately and reduce all that pain fast. So if you are having pain in those tender points then make sure you first heat up those tissues.

 

Heat will bring more nutrients, more blood flow, open up the arteries and bring more nutrients and will accelerate the healing process. So if you have a heating pad put it right on the painful place here or here where you are having pain. Now the next step after adding heat for 10-15 minutes when its warmed up and having good blood flow you would want to massage it. It is kind of hard to massage IT band yourself so we recommend a foam roll.

 

And I will demonstrate how to do it with a foam roller. Basically you can do this right on the floor so get on the floor and have the bottom leg, the pain full leg on the IT band and you have the non pain full foot on the front and you have your arm support your body weight and you basically roll back and forth on the painful spot. So if you are having pain in between the thigh and hip you can roll on that spot.

 

If you have pain much higher like pelvis, you can go and roll like this. Basically you want to do this self massage for 3-5 minutes, stimulates the fibers, relax the fibers to increase blood flow in that area. So once you foam roll on that spot after the heat you can go and do stretches on it. So there is a couple of ways to stretch a IT band, one is that you can go to the edge of your bed and you want to drop the leg off the bed which I will demonstrate you right now.

 

So I will be facing other way so that you can see the positioning. So I am going to stretch my right IT band off my bed, you can just bend the other knee get this leg straight. You would want to start with the leg behind you drop it around like behind you and the reason you have to do it, you cannot just drop it like here as you have to put the IT band over to a specific bony spot to get the stretch. Around like this and let it hang and that’s a stretch for the IT band and core tight and you are gonna hang in that spot for 30 seconds ideal for the stretch.

 

After that do it a half arch and get back to the position, you want to make it sure that it does not rolls out, it stays on the side. You pelvic should not roll out like this. You should be fully on your side while you do the stretch, now also on the standing version of this stretch you just stand up basically put a couple of magazines down on the floor and you just put the foot on the magazines so it will be lifting your foot up, keep your both knees straight and get your hips like this to get out the IT.

 

For better ways you can do this stretch for 5 for 30 seconds and after you do the stretch after you do the massage, the heat see how it is tolerated.If its sore you want to progress with icing the area the painful area for 5-10 minutes. Now after the stretching, the heating the massaging it feels pretty good then you can start to activate the muscles to heal the area. If it is pretty tender, usually for the first week then you can start with heat, massage and ice. And even after a whole week it started to feel better then you can add some resistance.

Heat is important when it comes to injury prevention and pain relief

Now the progression would be heat, massage stretch 5 for 30 seconds after massage for 3-5 minutes now you want to do some resistance training for the IT band. There are couple of ways you can do that, you can go by your side core tight and just lifting the leg up and down and this will activate the IT band, OK? So if this is kind of tough or if there is some pain in the hip area then you can do some isometrics. Means when you come up hold for about 10 seconds and relax the leg. Come up hold for 10 seconds relax the leg, I am just holding about 3 seconds as I am only demonstrating.

How to use isometrics for Hip and IT band pain relief

Now you can use isometrics called now a days to up and down movement, active resistant training. Once you progress to active resistance training with leg in air, that is ok, then you want to get to more functional more closed chained movement that pulls and strengthen the IT band. It is a movement where you can stand up cross the leg behind and it is almost like a one legged squat like this.

 

So you crossed the other leg behind, facing forward, it will put tension and strengthen the IT band. That is the progression so when you progress through the series it should help rebuild the cologne, decrease inflammation, restore rubber elasticity or flexibility of the IT band thus reducing your pain. Now if you are trying this progression out at home, if there is something wrong, not working or maybe that’s not addressing the area you are still having pain and even more worsening for some reason.

 

Read More: Stretches to heal back pain from sitting all day

 

Feel free to contact us. A unique combination of eastern and western medical approach protocol out to strengthen the IT band to get rid of pain in a very unique way. It even has some nutritional aspects to help the cologne heal faster and to rebuild and if there are any questions contact us, we have staff physical therapists here to help you if you are in the area. You have direct access, you can come to us without a prescription or a referral from a physical therapist.

 

If you do not live in this area, that is ok, we have this protocols online, feel free to contact us I will show you, what you need to do to get the proper treatment to get you better.

 

Shoulder Pain Involving the Rotator Cuff

 

How to prevent shoulder injuries and do shoulder pain treatment

Welcome to this video, this is Doctor Steve young, if you are watching this you probably having Rotator cuff or shoulder pain right here in this spot, right here in the outside when you push. I’m going to show you how to resolve that at home as much as possible. So when you first have a pain here not for moving just having tender when you push on it means that rotator cuff tendons are slightly inflamed.

 

Most likely they are inflamed because of improper activation. And that is caused either by a typically by bad shoulder blade positioning, repetitive reaching or combination of both. OK so first thing we are going to do is look at your posture and see its not slouch or rounded forward like this where your shoulder blades are tilted forward. If your shoulder blades are tilted forward you can do simple exercises right away to correct that.

 

That’s just going to be getting your chest up learn to how to squeeze your shoulder blades back together holding each one for about 10 seconds and relaxing. Squeezing and relaxing. Another thing you can do is roll on your back, put a thick bath towel put it down on your spin and lay your hands out like this. Let your shoulder blades drop back to get a good posture stretch. You can go into that position. You can go into that position for about 10-15 minutes everyday, gentle stretch to get your posture opened up.

 

Because by correcting the shoulder blade positioning that your get your shoulder automatically stable position. Now here is something which you can do right away to get rid of that slight inflamation in your rotator cuff. First thing you want to do is heat the area for about 10-15 minutes, ideally if its moist heat that’s the best. But if its dry it is still OK. The only difference between moist and dry heat is that the moist heat gets the heat into your muscles, tendons and ligaments faster than dry heat.

 

So if you have dry heat I want to do that for 15 minutes. After that 10-15 minutes of heating you can do just slight friction massage on that tendon to bring some blood flow and stimulate healing. So the tendon runs this way and you want to run this way. Find that painful spot, identify by that previous video. Just rub it about 3-5 minutes and you can just do it by sitting down putting your elbow on the desktop and do this. You don’t want to reach across for 3-5 minutes for the whole time because that might bother your other shoulder.

 

After 3-5 minutes of slight massage you can try doing some stretching for that rotator cuff. One way you can do it by just reaching your arm back link this and you can simply get a little more stretch if you drop a towel down at this hand and grab it with this hand to pull the arm higher. That will get a rotator cuff stretch, you want to do it 30 seconds 5 times. And aif all of this is pain free and you are doing well, after about a week of this you can progress to some light resistance exercises for the rotator cuff.

How to use Isometrics to cure shoulder pain

And you can start by the gentle way of strengthen is isometrics. So you can just rub a towel underneath your arm like this. It puts your arm in a more stable position, a better position, and less painful position. you can go to a doorframe and push in on the door frame, you want to hold that about 10 counts, 10 times. And then go to other side of the door frame push out externally rotate on the door frame 10 for 10.

 

Read more : Kinesio tape for shoulder stability

 

You can simply do it with your hand, like I’m doing here. Pushing out, just basically turns your arm out 10 times for 10 seconds holds. Relaxing about 3 seconds in between, and you want to push in 10 times 10 seconds holds again should be absolutely pain free. And if you have done that for couple of days may be a week, doing fine then you can progress to resistance band exercises to strengthen those tendons, again these should be pain free.
So I am going to demonstrate using this arm, rub a towel underneath the arm, shoulder blades back and still and I want to take the exercise bands like this and rotate out. As I am rotating my shoulder blades is going to stay perfectly still. I am not going to rotate all the way forward or rotate all the way out. My shoulder blades and my elbow, upper arm stays perfectly still as I rotate the arm like this.

 

Nice and slow, make sure you do not go too fast, we want to do sets of 15, 2-3 sets. And you want to follow with some ice. So the progression just review, in the begging if it is pretty tender you just want to give heat, massage, stretch if there is no pain, ince for about 5-10 minutes. If you can do that about for a week you can progress to heat, massage, stretch, ice, isometrics for 1 set 10 for seconds and ice.

 

And a week later if that is still pain free you want to go to heat, massage 3-5 minutes, stretch for 5-30 seconds, do 2 sets of 10-15on the bands nice and slow both directions, I just demonstrated them out. You want to turn around and go in as well. 2 sets of 15 on both directions and then ice for 5 minutes. If you can make it though that it should resolve your pain. Now if you continue to have pain or this is not working, there is something wrong or you are having more symptoms.

 

Feel free to contact us, we are here to answer all of your questions. Our holistic approach of eastern and western medicine combined together in our protocols will get rid of your pain fast. Do this at home, most likely this will get rid of your pain. If you have any questions we have expert physical therapists on staff whether in house or virtually online. I look forward to hearing from you and helping you with other injuries.

 

If you are having pain or just want great information on how to keep your body healthy and pain free using the a natural drug free approach, then click below.
Start Here To Relieve Your Pain

watch this video and answer the questions to receive solutions to prevent a major nagging injury from stopping you from running, lifting, reaching overhead, and enjoying life!

 

 

Knee strengthening exercise or Knee stability exercises are to help your knees be as stable as possible in all three planes of motion (frontal, saggital, transverse), do these progressions. Each video from top to bottom goes from easy to hard. You must master each with perfect form and without joint pain to progress onto the next one below.

 

The knee stabilization exercises videos will be broken down into group 1,2,3,4. Try to progress in ascending order. To be safe start at Group 1. If you can do all the exercises without pain, with perfect form, and for 2-3 sets of 20, then progress to group 2. Repeat that process.

Knee stability exercises to build strength

 

This knee stability exercise program is not just about build strength. Strength is just one third of knee health. There is flexibility (see the very bottom) and propriocepetion (stability skill). This program will enhance all three aspects of your knee.

 

Like martial arts, you must master the basics first. That is how this knee stability exercises program works. You go back to the beginning and master the basics. Then you “rebuild” the knee from the ground up to teach it new stability skills.  Good luck and fill out the survey at the bottom for more help!

 

Videos:

Group 1 exercises for knee stability

 

For this knee stability exercise we will start with bending one knee, knee towards your chest bring your foot flat on the table. You are going to keep your stomach tight throughout the exercise. You will need to keep this knee totally straight and locked out point your toes towards your shin.

 

I want you to raise this knee off the table and raise to the height of your opposite knee and you slowly lower it down, its very important to keep that abs down. So this is position one for the hip 4 way.

 

So position 2 after you repeat the number of repetitions on this side you would come over and do the opposite leg, same thing. So position 2 you will roll around to your side so keeping your bottom knee bent. This knee is going to be straight. I want you to grab on to the edge of the table to kind of support and stabilize yourself and your hips need to stay forward towards the stabilization exercise.

 

People have kind of tendency to roll their hip backward. For this exercise you will maintain your body alignment with the hips forward. And this top leg should be back, you are going to be lowering the leg towards the floor and raising it up. That would be the position 2 for the hip4 way.

 

Now position 3, cross over your knee and plating the foot on the table like this, the bottom knee is gonna go straight. And you going to bring this bottom leg back behind your body. You are going to need to maintain a straight line and torso. Everything should make one straight line.

 

Again you will be pulling toes up towards the shin and you will be contracting the muscles in your inner thigh and raising your leg off the table, just few inches. This would be the position 3 for the hip 4 way.

 

Final position, position 4 would be laying on your stomach and you want your feet’s to be hanging over to the edge of the table. For this exercise again you want to maintain your stomach tight. You do not want to allow your body or torso to rotate.

 

So stomach tight, legs again locked out straight. You will be contracting your gluten muscles, lifting your leg above the table. You will lift your leg very few inches. Very common mistake is that people wanna lift the leg too far. What happens is that they end up compensating rotating their waists.

 

You want to avoid that you want to hold everything down and yo only going to lift my hand till you feel my hand and then lower down slowly.

 

And that would be the Hip 4 way, one of the first knee stability exercises that you would be doing.

 

There are great ways to improve posture for doing squat!

 

This is called the stick squat, basically its for the people who are having hard time controlling proper posture as you are squatting. The goal of this exercise is to teach you how to hold your spine in the perfect alignment. A overall knee stability exercises to build strength and to increase knee strength.

 

It is extremely important because if you are not in direct alignment with your spine as you are squatting and round your chest forward. Its adds to the compression of your lower back and it can damage in the long run.

 

You want to get a broom stick or any kind of stick. You are going to put it behind your lower back. Basically the back of your wrist is across your lower back and the bottom of the stick is going to touch your tail bone. The middle of the stick is going to touch your mid back and your back of the head also gets the stick.

 

This is the starting position, from this position you want to lean how to go down and squat keeping those three points of contact always together. Your tail bone, the mid back and the head. So you wanna go down into the squat position and not round your back so the point of contact are broken. Maintain those points of contact and come back up.

 

You would do this for specified number of repetitions that your therapist recommends. You want to make sure that as you are doing this your stomach tight and braced and your posture perfect.

 

 

The next knee stability exercise or knee strengthening exercises we are going to use a cord and do side to side walk. For this particular knee rehab exercises you are going to be assuming a squat position or athletic stand. You are going to be standing knees bend, your hips are going to be out behind you, your butt up behind you.

 

Your chest would be up, your back maintaining a neutral position of the spine. Your abs will be tight the entire time.

 

You will take four steps out to side while maintain this pose. So step out to the side 4 times, and you are slowly controlling the resistance. Now on the way back, you got to fight the way back don’t let it pull you in.

 

So you will slowly walk back in 4 steps, and you are making sure that you are not twisting or rotating your torso. You do not want to be rotating, all the things would be tight at the stomach maintain the curve in your lower back.

 

Stiff leg dead lift with better posture for knee

 

Stiff leg dead lift with a stick across the back, it’s a great beginner core exercise to teach you how to hold your spine in the right position as you learn to hinge forward, bend forward through your hip joint. You just need a broom stick of some sort, you wanna put the stick across the lower back. Basically want to maintain points of contact. This core exercise also help you stabilize and strengthen your knees.

 

Your tail bone, your wrist, your mid back and your head should always be against the stick. Now first thing you are going to do is keep your knees soft, slightly bent. Have your core sucked in and braced maintain those points of contact and then learn how to bend forward maintaining those contact. You don’t wanna drop your chest or round your lower back to the points of contact would be broken.

 

You want to maintain those contact and feel your hamstring flexibility. One you feel a good stretch on your hamstring, you can stop there and come back up.

 

It’s a great knee stability exercise and overall awesome leg exercise and a pre requisite for you to be able to do anything where you are bent over, picking up things rolling things or exercise. It teaches you how to hold your spine in proper alignment to minimize the pressure throughout your spine.

We will demonstrate a unilateral or one legged stool bridge. For this exercise your legs will be elevated on a stool on a mat. Doing it at home you can use a piece of furniture such as a low chair. Your arms will be at your side, you will be pushing your body all through the table on one leg.

 

So one leg will be raised up in air like this, now you will push your body off the table maintain your stomach tight. The entire time you will not let any movement go through your trunk, your pelvis, you are keeping a neutral spine curve.
So no rotation through the hip and pushing on one le. Most commonly you will hold this position for 5 seconds.

 

 

Group 2 of Knee stability exercises

 

In single leg squat or unilateral squat you will stand on one foot with your knee bent behind your sort of like this so the foot comes behind you. You gonna reach down to your opposite foot with your opposite hand. So you will go down in a squat position, you are going to touch mid shin and come back up.

 

So like a regular squat you are making sure that your chest and shoulder up. You are going to drop down not going to roundup your lower back so you are not gonna do this. You maintain that curve in your lower back.

 

Few other things to look for and make sure that going into your squat your knee isn’t traveling forward past your toes so the knee won’t be going in forward. Its just going to stay on top your toes or behind your toes. You gonna have to bend from your butt, your butt up behind you.

We will do through the unilateral stiff legged deadlift or aeroplanes but with a trunk rotation. A slandered one legged dead lift you balance on one leg, keep this leg straight back keeping that gluten muscles tight. Then keeping your chest up you would bent forward. Now the version of this is the twist.

 

You are going to open up this hip, keeping your balance. Close the hip and then come back up. I will give you a side view of this. Balance on one leg, glut tight, good posture. You are going to go forward and opening up the hips.

 

As I am opening up my spine and my pelvis stay together, you do not want to twist your spine. So with every degree my chest is turning my pelvis stays together and turns at the same time. What I mean by that is you do not want to have your pelvis down here and your chest rotating.

 

You want your spine and your pelvis to rotate together. If you have the skills you can have your hands apart it will be easier to balance like this and then open and close.

 

*Lateral Lunge (no video yet). Lunge to the side and keep core in line over the pelvis as if you are squatting with the stick down the back)

 

Knee stability exercises featuring the Bosu ball. Yes, we will demonstrate to lunge on the bosu ball. You will stand with your feet even with your hip. So you try and maintain this distance for your feet when you do your lunge. So you are going to do one foot at a time. You will go into the lunge position, plant your foot right into the ball. You want to drop your weight down, your back knee bent and you are gonna come up.

 

So, few things to look for when you do this lunge. You want to make sure your knee traveling forward as your toes. You are going to drop your back knee straight down, lower your weight down so your knee won’t travel past your toes.

 

You also want to make sure that when you lunge you are not dropping your body weight forward. You are not rounding your lower back. So you are not going to do this. You will keep your chest up and in line with your body.

The premise of this knee stability exercise is not to see how high you can jump but how well you can decelerate or absorb the forces, the shock impact forces of the jump. When you first do this exercise you will only really jumping about an inch high and it’s all about how you land.

 

First I will demonstrate the typical wrong way of jump and there is a loud thump and your joints are really bending and absorbs the forces. The correct way to do is nice and soft. If you notice when I go down my feet, my toes come in contact with the ground and then my heels hit, nice and soft. When you do it right, you don’t hear yourself landing at all.

 

This way you are using your muscles to absorb the forces of gravity landings in your joints skips spare the excessive rubbing and stress. Again if you wanna jump land in a perfect squat position and avoid that hard something giant landing sound.

 

The right proper deceleration jump is about again declaration and absorbing the forces when you land. When you land you wanna make sure look at your knees don’t let your knee buckle in. if your hips are weak you knees will have a tendency to buckle in. so you can actually look down to prevent that. You want to keep your knees right over your toes.

 

In a side view you will see my butt immediately sits back down. You don’t want your knees to go forward so if your upper body is too upright. If you land sort of like this and your knees go forward, that’s wrong. You want your weight to shift onto your heel in a very progressive and gradual fashion as you absorb the forces.

 

The reason your want that is you are now using your hip muscles to help decelerate and not your knee or quad muscles like this. That will minimize sheering, sliding, rubbing forces in your knee. So the proper technique when you land from a deceleration jump again is a same as a good squat position.

 

Where your chest is over your knee, which is over your ankle. Like if I draw straight line down from my shoulder in my chest. Its intersecting connects to the knee and ankle, that’s perfect alignment. And when you go down you want to make sure your back round forward. You keep the neutral spine or your back doesn’t move.

 

Make sure your core is braced and that’s the deceleration squat jump.

Group 3: Knee exercise

 

For this knee exercise the progression of the stool cap, this is a stool cap with a twist. You will balance on one leg and take and basically tap the object that is on the opposite side. Going down and when you tap you wanna make sure don’t just bend your spine and twist.

 

To avoid that you want to keep your chest up and tapping by shipping and turning with your hip. This is the right way. Wrong way is twisting with your spine like this. So one rep to one side then switch hand and tap to this side. You see I am tapping with my hips facing it not twisting this spine and bending over like this.

 

In side view you can see, when I go down the small of my back, the lower back stays arched and I shift, I don’t round and twist. Okay?

In this knee exercise tutorial video we are going to go over the rotation deceleration jump. This adds one other aspect of dynamic hip stability to this, because when you turn and jump your momentum of your body wants to keep turning and your hip rotator and your core have to help contract and stabilize so your body does not twist when you land.

 

Just like the regular up and down deceleration jump you want to make sure you land softly. You want to make sire when you land your shoulder, chest is directly above your knee and your ankle based upon in a perfect squat position. Your back is not rounded nor it is too upright which allows your knees to go forward. You want to land in a perfect squat position.

 

First time you do it, may be just turn 30 degrees and jump back and as you get more progressive, better, stabilizing you can turn 90 degrees, 120, eventually 190 degrees.

 

In this example I will demonstrate a 90 degree turn landing and stabilizing the knee not letting the knees buckle.
You can recommend that frequency that we write for you and this will help train stabilizing your hi and knee so you avoid excessive motions like this. So controlling multiple planes of motion of your knee, ankle, shoulder, back stabilized during any kind of dynamic movements

We are going to go over the squat jump side to side, a great  knee stabilization exercise. Once you have mastered the proper squat jump deceleration technique you can now progress to more dynamic movements jumping side to side.

 

Same as the regular squat jump, you want to make sure three key things from happening when you land your knees don’t buckle in. Second when you land you don’t wanna keep your upper body too upright so bend forward. If you draw a line from your shoulder it will intersect your knee and ankle,. So when you land in the position (in side view) and not in that position.

 

And lastly you want to make sure that as you land your ankle land softly so tis toe -> heel. So from a side view if you look at my foot, this toe then heel. So you are using all of your joints like a spring loaded absorb the forces so you can explode out of that position again. Your hand placement should be in the front, keeping your knees wide. Don’t buckle in, don’t round your back and don’t be too upright either.

 

So when you land, perfect technique like this. Your shoulder is over the knees, over the ankle. Landing soft, when you do this correctly you should not hear your body thump like that. It should be almost no noise, that’s when you know you are decelerating perfectly absorbing those forces and not letting the forces travel up your body through your joints and rubbing and putting stress through your joints.

 

Group 4: Knee Stability Exercises – the rough ones

 

In this video we will show you the one legged deceleration jump as a knee stability exercise. Once you have mastered bi-lateral jump progression of static, side to side and rotation now you can progress to one legged deceleration jump.

 

Balance on one leg, squat down slightly in a proper mechanics where your chest bents forward and your butt goes back. In a side view, you are going into a proper squat position hands on your hips, jumps off and lands and often stick to landing.

 

Now when you land, if your hip is weak then if you look down your knee wants to buckle and ends like this. So you want to make sure that you keep your knee over your ankle. Don’t let the knee buckle in and try to decelerate the ankle and land soft.

 

Avoid landing hard where forces travel up the body and its harmful for your knees, for your hips and as well as your back. Do not get concern with how high you jump, first master your technique of absorbing the forces, landing soft getting the weight back on to your heels.

 

Once you master that 10, 15, 20 in a row then you can work on more height. For now the first couple of repetitions to just get the technique down. May be just jump an inch and nail that down before increasing the distance or height.

In this video I will teach you how to do one legged jump rotation. Basically you will jump on one leg and like the bi-lateral squat jump, you will decelerate het forces, getting your chest over your ankle and knee land in this position the except you are going to twist.

 

You are going to squat down and I will twist 90 degrees and stick the landing. And when you stick the landing make sure you knee doesn’t buckle in, it stays right over your ankle. Your chest is up don’t let your lower back round.

 

Its all about landing soft, try to avoid landing hard this way your muscles absorb the forces not your joints thus eliminating or recuing injury to your hip or knee or back, remember it for this knee stability exercises.

Welcome, in this video I will show you alternative one legged hops. If you have mastered the previous knee stability exercises like the one legged jump just statically and going from side to side. Then you can now do a more dynamic movement where you jump stick to landing and stick to landing. Basically alternating legs and absorbing the forces. Its really not that how far you are jumping its more about how you are absorbing the forces.

 

Some key pointers while doing this knee stabilization exercise – you wanna make sure your chest when you go down, bends forward and sticks forward and sticks and stays over your knees, your butt goes back. You wanna make sure that your core is tight, you wanna make sure when you land your knee does not buckle in it stays over your ankle. That’s extremely important.

 

And lastly the leg that’s in air, you want to make sure that it doesn’t swing through like this, when you jump out this leg should still stay bent like this. The reason is when you do sports movement, the leg that’s is in the air needs to be hop out again.

 

So when you are doing movements it is very unnatural for the other leg to swing behind the leg that you are landing. As you get more proficient at absorbing the forces, not landing hard you can then and only then work on jumping further and further.

 

Stretches for knee pain

 

Now Below are common stretches to keep you knee and hip mobile so the tracking of your knee joint is happening correctly. For the stretches the idea hold duration is 30 seconds (confirmed by scientific studies) and do 5 reps for each side.

 

In this video we are going to go over with hip standing external rotator stretch.

 

You need a surface around this height, it could be little bit lower, little bit higher. If the height that you are using is too high, you can just stand on a stool or couple of books.

 

So we are going to use this surface, I wanna stretch my right leg, you wanna bring that leg on right on top of the table. You wanna make sure you get your leg from the inside not outside. It is much harder from the outside than to in.
You wanna place your hips square to the table, your knee should be right in front of the hip. It should not be angled out like this. It should be angled forward.

 

Now couple of things if your hips is tight, this knee will be sort of up like this, that’s okay. You want to relax, you do not want push the knee down. You always want ot make sure that your hips stay square because if you are tight your body wants to turn away from the side that you are stretching.

 

In this position you should feel light stretch here. Now if you are very flexible and do not feel stretch in this position then you want to make sure your chest forward and bow forward.do not round yoru chest to bow forward, keep your chest up and bow forward. That will give you a stronger stretch.

 

Now if you are very flexible you still don’t feel the stretch, you can drop the other foot further back away. That will basically lower your body, increasing the height of this and places a stringer stretch on the hips.

 

I will show you from the side view to show you what I mean by that. So in this position you will bow forward keeping your back flat to get that stretch. You can also drop your other leg back to get a stronger stretch.

 

You wanna make sure the intensity of the hip stretch here is not too strong, it should be medium, medium to strong stretch. Ideally you want to hold for 30 seconds and it should not be painful.

We are going to demonstrate the Super Stretch. Another full body workout which works as a knee stability exercixse and also works as knee strengthening exercises. For the Super Stretch you are going to be lying on your stomach with one leg hanging off the table. So the first thing you are going to do is walk the foot forward on to the floor until you feel a stretch on the back of your thigh, hamstring area.

 

Once you get the stretch on to the back of your thigh on this leg you are going to be using green strap or dog leash, hooked over to the opposite foot, we will give it over to the shoulder and you are going to pull this with both hands and you will bring this leg upfront until a stretch is felt on the front of your thigh. So typically we hold the stretch most commonly for 30 seconds. And this is the Super Stretch.

We are going to demonstrate the Box IT bench stretch, for this exercise we will demonstrate on two inch box. This stretches your IT band as well as works as a knee strengthening and knee stability exercises. So while doing this at home if you do not have a small box you can use phone book. Phone book works excellent.

 

So you are going to start up standing on a leg that you are going to stretch. So if you want to stretch your left IT band that is running from your hip down to your knee, you will be standing on your left leg.

 

First thing you will do, your foot will not be totally straight forward, it will be rotated turned out slightly about 10-15 degrees. The next thing you will do is stand up tall and you will shift your left hip to the left. So your hips are both kind of shift to the left and the right leg that you are standing on is going to be straight at the knee. Just trying to slowly lower yourself down until your foot, your heel touch.

 

Again you are emphasizing standing up tall not bending forward.

 

Read More: Detect pain

Here you will learn:

How to prevent knee injuries

How to relieve shoulder joint pain

How to treat elbow pain

How to detect back of knee pain

How to get achilles tendon pain relief

 

Hey! Welcome to this video, this is Doctor Steve and I am going to show you what I call is the best prevention technique available for all injuries. You see a lot of time before you have major injury or chronic injury that’s build up, there is only slight amount of information going in that body part and that slight amount of information you never noticed functionally.

 

You don’t have joint pain or muscle pain but when you push on it there is already pain. So what you are going to do is go over a checklist of spot that I call hotspots that you most likely have either tendinitis or bursitis. And when you push on it, its painful more so than usual, you want to start preventative treatment for it.

 

Detect shoulder pain or shoulder joint pain

 

So we are going to start from the top and work our way down, most slightly place in the shoulder is right in front of the shoulder. Now how you know one side is different from the other as you push on both sides. So if you find your front of the shoulder dig in and push down and just compare it to the other side. With even press you should feel the same.

 

One side of front of your shoulder is tenderer than the other side then you might have ongoing shoulder inflammation already. Again you may not feel that while moving but you have that inflammation.

 

Another spot is the side of the shoulder right here, start pushing around and kind of dig in your finger and wiggle and compare to the other side. Same thing, one side is tender than the other that’s is going to be the rotator cuff. Some of the rotator cuff tendons are already inflamed. They are the muscles that stabilize your shoulder.

Detect elbow tendon pain and know how to treat elbow pain

 

2nd hot spot, let’s work our way to the third. Inside of the elbow, if you bend your arm you will see some sort of pointy bone right there. Straight it, just going to push the sided bone right there, may be half a centimeter down. Wiggle the tendons right there, just push on that area. They call it the golfer’s elbow or medial epicondyle and find the same on on the other side.

 

They should feel even, if both are painful then you have inflammation in both.

Know if you have elbow tendon pain

 

Next is the lateral part, bend your elbow, you will find the pointy bone straighten out little bit. Just push it half a centimeter down from that bone, wiggle. Find the other side, compare and push. Something, if one side or both side are tendered you already have some inflammation on the tendons.

 

And you going to want to start some kind of treatment. Do not confuse yourself with other videos that you will see that I will give you for what you need to do for those areas.

Prevent chronic hip pain by detecting hip pain early

 

Next is going to be your hip, if you turn to the side here and push on to the hip joint you will see and feel kind of a bony lump over right here. That is call the greater trocantra. You just want a little bit behind of that area and start pushing that area. If that is tender then there are few structures that can cause that tenderness.

 

It almost like a water balloon underneath that pushing, there is also tendons for piriformis muscles right there that could be tendered. You want to push that area and say hmm, is that painful? And then compare to the other side, right there finding the bone and little behind, push and wiggle.

 

Another spot, you can actually push on this. Find the crest of your pelvis right here okay? Go down about an inch or two and start pushing and woggle the muscles right there and compare to the other side. If this is bad, you can go down straight from the crest of your pelvis to the mid thigh.

 

Start pushing on what we called a IT band right here, and compare it to the other side and see if one side is tender than the other side. If it is, both side is tendered then you have inflammation in the IT band.

 

Another area that is very common is the rear aspect of the knee, if you go down you will see inside of the knee there is bony structure. Go a little bit lower, little anterior and push on that spot. It is also where all the tendons where inner thigh muscles are connected. You would push on that area, you would do it from down here. Just put your foot on the floor and see if that’s painful. If it is painful then you have some inflammation in ta area.

 

The last few parts you can push on is the right on the lower leg, there is a muscle called tibias bursitis. One of the muscle that helps support your arch. So you want to push ta muscle right here and trace that down all the way it may not hurt until you get to the tendon right here.

 

Push down the muscle all the way down sliding from the inside, see if there is any muscle pain, and wiggle the tendon around. If there is pain it is already inflamed, compare to the other side.

 

And the last spot is (you need your shoe off for this) your arch, if you have muscle pain in the arch side of your foot. Just push around here right so your planter fascia could already be inflamed. It is another structure that puts your arch.

 

 

You do not want to wait till its painful, you push on it compare it to the other side on the other foot. And once that is more painful, you want to do some type of treatment for that before it gets so inflamed it limiting your function.

Achilles tendon pain relief

 

The last one is going to be the Achilles tendon, it is back here. It is where your calf muscles go inside your ankle. You just want to push on a tendon, squeeze it like this, wiggle it see if that is painful and compare to the other side.

 

So if any of the spots are positive you are going to want to start some kind of program for them. Again there is plenty of videos in this section and I will show you how to get rid of those pain before they turn into a major injury.

Proper posture is the key variable that determines how healthy your back and neck will be and gives you neck and back pain relief.

Watch these two neck and back pain relief video to understand the problem and some simple exercises to help prevent and even get rid of back and neck pain.

Welcome to body solutions where total body fitness is directed by physical therapists. Today I am going to talk about how to prevent neck pain and neck injuries with proper posture. Now we have become society of sitters where you sit, work on the computer surf the internet. The problem with this posture it intends to be a slouch forward head posture. A really bad posture.

 

If you look at my posture from the side here you will notice that most people will sit in this position and not as much with a straight posture like this. Where your ear, shoulder and hip are straight down in alignment like this.

 

How many people in office you see in office sit like this, in proper posture?

 

Probably none. Most people are slouch forward or reaching forward, the drawback of that posture is that puts much much more compression, much more pressure down at the bones of the neck. One of the best thing you can do is straighten your posture by standing up to do your stretches.

 

You want to stand up and get your posture up and just squeeze your shoulder blades back and down. Not back and up, do not shrug up, those muscles are already tighten up, you want them to be down and back.

 

Just do it couple times during the day, you know just 1o seconds really help reprogram your brain say this is horrendous position and this is much better. I am not saying you want to hold yourself up like this all day, it will look kinds funny.

 

You just want to stretch back and ideally you want to be in a relax position and be in better posture. Now do not over correct, do not hold yourself back all day. Again that uses muscles and using muscles is same as compression down the spine.

 

So throughout the day if you are tight for being like this for years. It is almost like someone having hand on your shirt and pulling your shirt down all day. You do not want to use muscle to fight that and do this. Because those muscles eventually knotted up and put more compression on your neck. What you really want to do is have the person let go.

Sit in proper posture for better spinal health and neck and back pain relief

 

And how you do that with your body? With regular stretching.

 

Stretching this issues that are tight, they are right because everything is kind of bunch toaster like this form your daily activities. And you wanna do the opposite movements. So one of the easiest exercise you can do it seated, standing is simple squeezing yoru shoulder blades back like this.

 

It delivers a stretch. In next segment I will talk about more advance stretches, they are probably weird but will be much more effective at getting rid of the tightness here to help your neck.

Neck and back pain relief video (click on the video to watch)