Elbow Pain Relief Stretches & Exercises – Ask Doctor Jo

Elbow Pain Relief Stretches & Exercises – Ask Doctor Jo


Hey everybody it’s Doctor Jo. I’m just
chillin out by the fireplace on a lazy rainy day.Who’s that at the door?
Hey, Nick, come on in. Come sit in my fancy chair. I met Nick at NextUp YouTube class of 2017
How you doing? I’m doing pretty good. How are you Doctor Jo? I’m doing great. Tell us a little bit
about your channel. Alright so my channel, we throw cards. So
what that means, give cards a little flick, throw them around. And the issue
that I run in to, is my subscribers and I, we run it to elbow pain. Ah yeah. All that throwing. I could see that that would be a very repetitive painful thing.
You know what? I think I’ve got some stretches and exercise for that. Yeah?
Let’s check them out right here. Whoa! It came all the way through. So with Nick’s repetitive movements of throwing those
cards, he gets a lot of pain in the elbow area. And sometimes it’s called tennis
elbow, sometimes called iPad elbow, and so now we can call it cards elbow. But a
great way to work these muscles, these muscles start at the elbow, but they come
all the way down to the wrist and they actually do a lot of movement at the
wrist, so those flicking motions that he does probably causes a lot of that to.
So we’re just going to stretch out these muscles all the way through. A good way
to start is to get those flexors and extensors by putting your arm straight
out if you put your fist, if you put your hands in and make a fist, and come up,
you’ll get a little bit of a stretch under here. If you want more of a stretch
put your fingers up into a stop sign position, and then you can put a little
bit of pressure over it this way. You should really feel that one underneath.
because you want to stretch both sides. So you’re going to hold this stretch for
about 30 seconds, and then do three of those. But you can alternate back and
forth to get those extensors by coming down this way. This is the opposite, if
your fingers are open it’s not quite as much of a stretch, but if you make a fist
you’re going to get a lot bigger stretch there, and then you can put a little bit
of pressure over that way. So I like to alternate back and forth through my 30
seconds and then a total of three on each side. So coming
up, doing that stretch, but really hold it for that 30 seconds if you can, and then
coming down and holding that stretch. Once you get those wrist flexors and
extensors stretched out a little bit, you can stretch your supination and
pronation, and the way I like to do that is grab a hammer or something that’s a
little top-heavy because that helps you get a little bit of an overpressure
stretch. Keep your elbow bent by your side because if you do it straight out
you’re going, to you’re going to rotate your whole shoulder, and we really want
to get down here at the elbow and the wrist. So bend that elbow, keep it by your
side, and then hold the hammer and just go down this way which is in the
supination. Hold it for about three to five seconds, and then come back the
other way into pronation. And so the little bit of the weight on the hammer
pulls it just a little bit more to give you that stretch going back and forth. So
it’s a nice little stretch it’s also a nice little exercise as well. I would
just start off with about ten of these on each side, and you can go smoothly or
just holding it a little bit. So after you get those stretched out a little bit,
you can go into doing some band work to help strengthen the area. There different
color bands are the different hardness of resistance, usually the yellow one is
the lightest and the red is the next lightest, so you might want to start off
with the lightest, but just getting some resistance in there to start building up
those muscles a little bit. And a lot of times people ask, well it’s sore, do I want
to do that, but with resistive bands, it works really well to kind of help get
that irritation out of there as long as you’re not overdoing it. If you want to
place your hand on a table or something, you can, or you can kind of hold your
elbow here, or if you feel good enough, you can just kind of hold it up into
this position. We’re going to start off with our palm down, and you just want to
do the movement at the wrist, but that’s really going to work those elbow muscles
up there as well, so pulling up this way, and then come all
the way down. So you want to come all the way through the movement, you don’t want
to stop here, you want to come all the way down, and then pull up and then nice
and slow back down. So again just starting off with about ten of these, you
don’t want to overdo it and irritate it even more, but you definitely want to
work it out and try and get that inflammation out of there. After you
do ten that way, turn it over. A lot of times I like to kind of get the band in
the middle area and then just go the opposite way. So now you’re going to curl
up and then slowly come back down. So same thing, just nice slow controlled
do about ten of those, but make sure when you come up, you’re not just
letting it plop back down. Control that band because you don’t want to injure
anything more, and then this coming down is equally as important, so make sure
that smooth control motion. Then next you’re going to come up into this
position where your thumb is up, and then you’re going to go what’s called the
radial deviation, which is pulling up this way, and then coming back down. So
again still doing that full movement all the way down, all the way up, and making
sure that you’re working the band, don’t let the band work you. And then the last
one with the band, it’s going to be an ulnar deviation, and the way I like to do
that is just hold it in both hands here with your thumb pointing towards each
other, and then you’re just going to take it and go out this way. So again,
controlling the band, nice smooth motion, going all the way out, coming all the way
in, and then just doing about ten of those, and really just with 10 of each
you’ll you’ll be able to feel that you’re working those muscles. So after
you work those you can take something like a towel, you can take a ball, you can
even just take a little small foam roll, and do some squeezes. So now you’re just
going to kind of squeeze in, hold it for about three to five seconds, and then
come out. So if you don’t have anything like a
roll you can just roll up a towel if you want to, but if you have something like a
tennis ball or Nerf ball, that works really well for kind of squeezing,
holding it for a little bit, and then let it go. And again you’ll be able to feel
that it’s working all these muscles here. And then so the last exercise is going
to be with a band, and then we’ll do some nice massages and stuff at the end. So
with the rubber band, take it, it doesn’t have to be fancy rubber band, it can just
be any rubber band, and put it around your fingers. And then with your fingers,
you’re just going to kind of open them up this way, and then slowly come back in.
So it’s the same thing with the band, when you come out don’t just let them
pop it back in, really control it coming back in. So you’re going to go out, and
then nice and slow back in. I just do maybe about ten of those as well. So
after you get all those exercises, you’re probably feeling a little bit, you’ve
worked those muscles, they feel nice and warm, and then to make it feel good
afterwards, you can do a massage on the area. So just getting some cream or some
lotion, but all these muscles at the wrist and elbow kind of come up here, and
they come up on this side too ,but probably the the motion especially that
Nick feels with that spin motion of the card is here, so just getting some lotion
to help make it easier to rub, but just doing some circular motions around this
area right here. Some people like to get a massager you can do that because the
vibration works really well too, but I also think just giving it a nice massage
on the on the muscles and the tendons that come up and attach right here, is
really nice as well. And if you use lotion, it will be a
little bit smoother, it’s not as much friction, but just to give you an idea
making little kind of circle motions right along that area in that elbow
joint right in there. And then so after you do this, you can do this for about 2
or 3 minutes, just to get it nice and calmed back down, and then my favorite at
the very end is an ice massage. So just grab an ice cube, and then I’ll
show you that real quick. So all you need is an ice cube.
Sometimes if you want a little bit more, you can take those little little cups
and put some ice in it, and then once it freezes you can tear the cup away, but I
like just having an ice cube kind of wrapped up in a paper towel. So what you
want to do with an ice massage is really only do about six minutes. Since it’s
direct ice on the skin, this is not a ten to fifteen minute kind of thing, but just
directly on there you’re going to start off really light, and you’re just going
to do some circles. And the reason you want to go really light is because at
first you’re really going to feel it’s going to feel cold, and it’s going to
feel burney and stingy, but if you can tolerate about a minute of that, then
it’ll kind of go numb, and once it goes numb, then you’re going to start putting
a little more pressure on it and doing the massage part. So really just getting
around in that area, that that area that’s irritated, those tendons maybe like a
tendinitis or the bursa a bursitis, or even the tennis elbow
which is epicondylitis, but just really working that area. The more it gets numb,
push harder, you really want to get that massage in there, you want that
irritation to get out of there, but you really only want to do this for
about six minutes. You don’t want to do it too much more than that,
and so I won’t go the whole six minutes, but that is what you would do. Alright
so there you have it. There you go, oh, those are your stretching exercise for a
little bit of elbow pain. Hey yeah, yeah yeah, so don’t forget to subscribe to Nick’s
channel. Don’t forget to subscribe to Ask Doctor Jo. And remember, be safe, have fun. And I hope feel better soon. Yeah!

Elbow Pain Relief Stretches & Exercises – Ask Doctor Jo


Hey everybody it’s Doctor Jo. I’m just
chillin out by the fireplace on a lazy rainy day.Who’s that at the door?
Hey, Nick, come on in. Come sit in my fancy chair. I met Nick at NextUp YouTube class of 2017
How you doing? I’m doing pretty good. How are you Doctor Jo? I’m doing great. Tell us a little bit
about your channel. Alright so my channel, we throw cards. So
what that means, give cards a little flick, throw them around. And the issue
that I run in to, is my subscribers and I, we run it to elbow pain. Ah yeah. All that throwing. I could see that that would be a very repetitive painful thing.
You know what? I think I’ve got some stretches and exercise for that. Yeah?
Let’s check them out right here. Whoa! It came all the way through. So with Nick’s repetitive movements of throwing those
cards, he gets a lot of pain in the elbow area. And sometimes it’s called tennis
elbow, sometimes called iPad elbow, and so now we can call it cards elbow. But a
great way to work these muscles, these muscles start at the elbow, but they come
all the way down to the wrist and they actually do a lot of movement at the
wrist, so those flicking motions that he does probably causes a lot of that to.
So we’re just going to stretch out these muscles all the way through. A good way
to start is to get those flexors and extensors by putting your arm straight
out if you put your fist, if you put your hands in and make a fist, and come up,
you’ll get a little bit of a stretch under here. If you want more of a stretch
put your fingers up into a stop sign position, and then you can put a little
bit of pressure over it this way. You should really feel that one underneath.
because you want to stretch both sides. So you’re going to hold this stretch for
about 30 seconds, and then do three of those. But you can alternate back and
forth to get those extensors by coming down this way. This is the opposite, if
your fingers are open it’s not quite as much of a stretch, but if you make a fist
you’re going to get a lot bigger stretch there, and then you can put a little bit
of pressure over that way. So I like to alternate back and forth through my 30
seconds and then a total of three on each side. So coming
up, doing that stretch, but really hold it for that 30 seconds if you can, and then
coming down and holding that stretch. Once you get those wrist flexors and
extensors stretched out a little bit, you can stretch your supination and
pronation, and the way I like to do that is grab a hammer or something that’s a
little top-heavy because that helps you get a little bit of an overpressure
stretch. Keep your elbow bent by your side because if you do it straight out
you’re going, to you’re going to rotate your whole shoulder, and we really want
to get down here at the elbow and the wrist. So bend that elbow, keep it by your
side, and then hold the hammer and just go down this way which is in the
supination. Hold it for about three to five seconds, and then come back the
other way into pronation. And so the little bit of the weight on the hammer
pulls it just a little bit more to give you that stretch going back and forth. So
it’s a nice little stretch it’s also a nice little exercise as well. I would
just start off with about ten of these on each side, and you can go smoothly or
just holding it a little bit. So after you get those stretched out a little bit,
you can go into doing some band work to help strengthen the area. There different
color bands are the different hardness of resistance, usually the yellow one is
the lightest and the red is the next lightest, so you might want to start off
with the lightest, but just getting some resistance in there to start building up
those muscles a little bit. And a lot of times people ask, well it’s sore, do I want
to do that, but with resistive bands, it works really well to kind of help get
that irritation out of there as long as you’re not overdoing it. If you want to
place your hand on a table or something, you can, or you can kind of hold your
elbow here, or if you feel good enough, you can just kind of hold it up into
this position. We’re going to start off with our palm down, and you just want to
do the movement at the wrist, but that’s really going to work those elbow muscles
up there as well, so pulling up this way, and then come all
the way down. So you want to come all the way through the movement, you don’t want
to stop here, you want to come all the way down, and then pull up and then nice
and slow back down. So again just starting off with about ten of these, you
don’t want to overdo it and irritate it even more, but you definitely want to
work it out and try and get that inflammation out of there. After you
do ten that way, turn it over. A lot of times I like to kind of get the band in
the middle area and then just go the opposite way. So now you’re going to curl
up and then slowly come back down. So same thing, just nice slow controlled
do about ten of those, but make sure when you come up, you’re not just
letting it plop back down. Control that band because you don’t want to injure
anything more, and then this coming down is equally as important, so make sure
that smooth control motion. Then next you’re going to come up into this
position where your thumb is up, and then you’re going to go what’s called the
radial deviation, which is pulling up this way, and then coming back down. So
again still doing that full movement all the way down, all the way up, and making
sure that you’re working the band, don’t let the band work you. And then the last
one with the band, it’s going to be an ulnar deviation, and the way I like to do
that is just hold it in both hands here with your thumb pointing towards each
other, and then you’re just going to take it and go out this way. So again,
controlling the band, nice smooth motion, going all the way out, coming all the way
in, and then just doing about ten of those, and really just with 10 of each
you’ll you’ll be able to feel that you’re working those muscles. So after
you work those you can take something like a towel, you can take a ball, you can
even just take a little small foam roll, and do some squeezes. So now you’re just
going to kind of squeeze in, hold it for about three to five seconds, and then
come out. So if you don’t have anything like a
roll you can just roll up a towel if you want to, but if you have something like a
tennis ball or Nerf ball, that works really well for kind of squeezing,
holding it for a little bit, and then let it go. And again you’ll be able to feel
that it’s working all these muscles here. And then so the last exercise is going
to be with a band, and then we’ll do some nice massages and stuff at the end. So
with the rubber band, take it, it doesn’t have to be fancy rubber band, it can just
be any rubber band, and put it around your fingers. And then with your fingers,
you’re just going to kind of open them up this way, and then slowly come back in.
So it’s the same thing with the band, when you come out don’t just let them
pop it back in, really control it coming back in. So you’re going to go out, and
then nice and slow back in. I just do maybe about ten of those as well. So
after you get all those exercises, you’re probably feeling a little bit, you’ve
worked those muscles, they feel nice and warm, and then to make it feel good
afterwards, you can do a massage on the area. So just getting some cream or some
lotion, but all these muscles at the wrist and elbow kind of come up here, and
they come up on this side too ,but probably the the motion especially that
Nick feels with that spin motion of the card is here, so just getting some lotion
to help make it easier to rub, but just doing some circular motions around this
area right here. Some people like to get a massager you can do that because the
vibration works really well too, but I also think just giving it a nice massage
on the on the muscles and the tendons that come up and attach right here, is
really nice as well. And if you use lotion, it will be a
little bit smoother, it’s not as much friction, but just to give you an idea
making little kind of circle motions right along that area in that elbow
joint right in there. And then so after you do this, you can do this for about 2
or 3 minutes, just to get it nice and calmed back down, and then my favorite at
the very end is an ice massage. So just grab an ice cube, and then I’ll
show you that real quick. So all you need is an ice cube.
Sometimes if you want a little bit more, you can take those little little cups
and put some ice in it, and then once it freezes you can tear the cup away, but I
like just having an ice cube kind of wrapped up in a paper towel. So what you
want to do with an ice massage is really only do about six minutes. Since it’s
direct ice on the skin, this is not a ten to fifteen minute kind of thing, but just
directly on there you’re going to start off really light, and you’re just going
to do some circles. And the reason you want to go really light is because at
first you’re really going to feel it’s going to feel cold, and it’s going to
feel burney and stingy, but if you can tolerate about a minute of that, then
it’ll kind of go numb, and once it goes numb, then you’re going to start putting
a little more pressure on it and doing the massage part. So really just getting
around in that area, that that area that’s irritated, those tendons maybe like a
tendinitis or the bursa a bursitis, or even the tennis elbow
which is epicondylitis, but just really working that area. The more it gets numb,
push harder, you really want to get that massage in there, you want that
irritation to get out of there, but you really only want to do this for
about six minutes. You don’t want to do it too much more than that,
and so I won’t go the whole six minutes, but that is what you would do. Alright
so there you have it. There you go, oh, those are your stretching exercise for a
little bit of elbow pain. Hey yeah, yeah yeah, so don’t forget to subscribe to Nick’s
channel. Don’t forget to subscribe to Ask Doctor Jo. And remember, be safe, have fun. And I hope feel better soon. Yeah!

Neck Pain Relief Stretches & Exercises  – Ask Doctor Jo

Neck Pain Relief Stretches & Exercises – Ask Doctor Jo


Oh, Oh! Hey everybody it’s Doctor Jo, and I’ve got my dynamic duo Wonder Remy and Wonder Jo, and today we’re going to show you some stretches and exercises to help relieve neck pain. So let’s get started. Are you ready? Are you ready? Let’s do it! So the first set of stretches for the neck are just going to be active range of motion. So you’re not putting pressure on it, you’re just getting that neck loosened up. So first you’re going to do a rotation side to side. So this one’s going to be a little bit of a continuous motion. You can pause for about two to three seconds on each side, but you’re just getting those muscles moving. So you want to start off just do about five on each side with that little pause, just to get those neck muscles right there warmed up a little bit. After you do the rotation side to side, then you’re going to do a side bending. With the side bending, you’re taking your ear towards your shoulder, but you’re not bringing your shoulder up to your ear. You want to keep your shoulders down and relaxed and then just side bend over trying to touch that ear to your shoulder, and again just hold it for about three to five seconds, and then come back to the other side. Try and keep your head in a fairly neutral position. Sometimes people kind of go down like that, but then you’re just changing the muscle that you’re that you’re working and stretching, so try and keep that head fairly forward when you side bend, so again just about five on each side just to get it loosened up. After you get those loosened up, then you’re gonna do a chin tuck. With the chin tuck, it’s not going downwards it’s tucking it back towards the back of your head. So again you want to keep your head level and you want to just push that chin backward, so you’re making a whole lot of little chins there, but I like using my finger as a target because then you can kind of see how much of a stretch you get. So hold it for about five seconds here, and then come back and you can see that now there’s a little space between my fingers which means I’m I’m working those muscles out a little bit, so that forward head movement that you might have then straightens back up. So again hold it for about five seconds, relax, and do about five of those. So now that you got all of those muscles warmed up a little bit, you’re going to go into some stretches. So now you’re going to do an upper trap stretch which is those muscles in the back up there. Those ones that are on the top of that diamond, and what they do is hold everything together so they get stressed out a lot, and they have a lot of tension in them. So if you want to stretch the right side, you’re going to put your right hand underneath your bottom, and what that does is it just kind of sets that shoulder and stabilizes it so it doesn’t come up while you stretch. So just kind of sitting on that arm there, take the other hand and then just gently pull your head towards the side. Again you want to keep that head in that kind of neutral position. You don’t want to turn your head you want to keep it upright and then just side bend over towards the other side. So for this you want to hold that stretch for 30 seconds, and then do that three times, but if you want to alternate back and forth, then you can give one side a break. Just make sure you do three on each side for 30 seconds, and I always like to do both sides even if you just have neck pain on your right side, doing both sides helps keep those muscles balanced. So the next stretch is for the levator scapulae. What that muscle does is it elevates or lifts the shoulder blades, that scapula, and when we’re stressed out we tend to kind of hunch up our shoulders and overwork that muscle, so it gets really tender and irritated and at the attachments up top on the neck and down low at that shoulder blade. There’s usually those really tender spots that you can push on, and we call those trigger points. So the way to stretch out that muscle is to take the hand on the side that you want to stretch and kind of put it on the back of the shoulder blade where your elbow is coming up a little bit. It doesn’t have to be super high, but by doing this that helps stabilize and push that scapula down to keep it in one spot while you’re stretching. You’re going to take the other hand and put it behind your head because when you pull forward it’s going to be at about a 45 degree angle away, so almost like you’re looking at your opposite knee. So it’s not straightforward down, it’s not straight to the side, it’s kind of in that angle. So you’re just going to come down this way, and you should feel it along that levator muscle right there. So just holding that stretch for about 30 seconds, switch sides, so then you come up stabilizing that shoulder blade and then pulling down towards that opposite knee for 30 seconds, and then doing three on each side. The next set of muscles are your scalene muscles, and those are the muscles in the front there. When those get tight, they can sometimes cause a little bit of nerve pain because the vessels run through those muscles and underneath those muscles, so when they get tight, they can put a lot of pressure on everything. So the way to stretch that is if you want to stretch your right side, you’re going to take your left hand and place it just above that collarbone kind of on those muscles. That’s going to kind of help stabilize that collarbone because they’re connected there at that clavicle, and so you want to keep it stabilized. You’re going to turn your head towards that side and then look up towards the ceiling while you’re putting a little pressure downwards on that collarbone. So again you’re going to hold that for 30 seconds, come back down, switch sides, opposite right over there turn your head, and look up getting that nice stretch through there, and doing that three times on each side. The last set of exercises are going to be to strengthen the muscles a little bit, but they’re going to be isometric exercises which is you’re not actually moving but you’re contracting the muscles. So the way to do that is we’re going to go back to those motions, but we’re going to put our hand on our head so we’re not moving our head anymore, but we’re pushing into that direction. So for a side bend, you want to put your hand on the side. This is the motion that you’re going to do, but you’re going to push into your hands and your head’s not actually moving. With this sometimes if your neck is painful, if you push really really hard, it hurts, so you want to feel tension, you want to feel pressure, but you don’t want it to be painful. So you might want to start off with just about a fifty percent push. So pushing into your head, and then relaxing. I’m moving my head a little bit just so you can see what I’m doing, but you really shouldn’t be moving anything. You’re pushing into your hand, getting that pressure. You might be able to see those muscles activating and then relaxing, so for just about five seconds push in, relax, and do three on each side. So if you want to alternate back and forth to give one side a break you can. So pushing in and then coming back, so about three to five seconds and then relax. So then the next one is going to be that rotation motion, so again you’re doing that movement, but you’re not going anywhere. So holding holding your head again, but now I’m doing that rotational movement. Pushing into my hand, so again about three to five seconds, switch sides, turning in that way three to five seconds, and then doing three on each side. And then the last one is going to be going forward. So again just pushing in your hand, but now it’s going to be on your forehead. So just kind of put the the bottom of the palm there so it’s comfortable, and then you’re pushing in like you’re doing that motion, so again pushing in three to five seconds, relaxing, pushing in three to five seconds, three times. Yeah we need a nap after that. Those were your stretches and exercises to help relieve neck pain. If you have any questions, leave them in the comments section, and I’d like to recognize our wall of thanks! Thanks Frank DG, and thanks Woody and Daisy! We appreciate your support. If you want to be on the patreon wall of thanks, click the box up here. And remember, be safe, have fun and I hope you feel better soon!

Back Pain Relief Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. I’m gonna show
you some back extension exercises today in prone, or what you call “on your stomach.”
If you’re not comfortable lying on your stomach, I also have some videos with a swiss ball
and in quadruped, which is on all 4s. So if you think this is too uncomfortable for you,
you can go check those out. Let’s get started. So let’s roll on over get on to our stomachs.
You want to lay out as flat as you can. I’m gonna keep my head up while I’m talking to
you, but make sure you keep your head down in a neutral position so you don’t end up
stressing out your neck. The first one, the easy one is starting off with your arms. You’re
just going to raise it, slowly come back down, raise it, slowly come back down. So you can
just alternate back and forth and try about 10 of those. Then, if that’s pretty easy,
you can go down to your legs. Same thing, just raise it up, you don’t have to kick it
super high. Just enough to raise it off the ground. And alternate sides, back and forth.
Try about 10. If that get’s to be easy, then you can increase your repetitions and then
increase your sets. If those are easy, then you can start alternating sides. We call it
the swimmer cause it kind of looks like you’re swimming a little bit. So if the left arm
goes up, the right leg goes up. And then you just alternate back and forth. If you think
that’s easy. Then you can do what we call the Superman. And that’s lifting everything
up at the same time, just like this. Even though I’m a Wonder Woman girl, you can do
the Superman. Try and hold it for just a little bit if you can. And then come back down. And
then you can build up your time holding it up in the air. And then come back down. Those
were your back extension exercises in prone, on your stomach. If you have any questions,
leave them in the comments section. And if you’d like to check out some other videos,
like the quadruped or swiss ball exercises, go to AskDoctorJo.com Don’t forget to follow
me on Facebook and Twitter. And remember, be safe, have fun, and I hope you feel better
soon.

5 Pressure Points for Pain Relief – Ask Doctor Jo


oh hey everybody it’s Doctor Jo and Princess
Remy, and today I’m going to show you five pressure point relief spots. so
let’s get started. so pressure points don’t always work for everybody, but it’s a really good easy thing to try
and it does work sometimes. if you’ve got some stress, a lot of times these help
with headaches, so depending on if you’re stressed, if you’re anxious, or maybe
you’ve got some headaches, or just new kind of stress in your neck here, these are
really good to try cuz again, they’re quick, they’re easy. it might not work for
you, but I think it’s worth trying. a couple of them have really worked for me.
so each hold do you want to hold it for about five to ten seconds. and with
pressure points you want to put a good amount of pressure in there. sometimes
with some acupressure points and stuff you’re just placing your hand on this,
but this is actually a pressure point where you want to put some pressure on
there. so the first one is over your clavicle area. so you can either do this
on the clavicle bones, some people like that pressure point, or slightly below it.
I like to do it slightly below it because I feel like pressure points do
well on muscle areas, and so you’ve got a little bit of your muscles right down
below that clavicle right there or that collarbone. so you can try it on the bone,
but I like it better just underneath because there’s just a little kind of
groove that you can fit your fingers there. and so I’m pushing into that area.
I’m putting some pressure where it’s slightly uncomfortable. it’s not painful,
but I can definitely feel the pressure point there. so really again just pushing
five to ten seconds, maybe if you’re in a clinic having a therapist do it for you
they might do it a little bit longer, but just starting off you probably just want
to do that five to ten seconds. you can do it a couple times. you can switch and
then do it on the other side. so again there’s my clavicle or my collarbone
kind of in the middle of it this it sits here kind of coming in the middle that
little groove and just putting that pressure in through there. if you happen
to feel some numbness or tingling in your hands, if it’s strong you might just
be pushing on some nerves through there, so you might want to slightly adjust
because you don’t want to irritate the nerves. you really want this to be in the
muscle kind of area and again that five to ten
seconds. so the next one I’ve used this several times for headaches. so not
migraines, but just maybe like a tension headache or sometimes a dehydration
headache. you want to come down to where your thumb and your pointer finger meet
kind of in this little meaty area in between there’s a muscle here a big
thick muscle called your thenar muscle, and you’re kind of pushing in there and
in here. so you can see on each side almost like I’m pinching that area but
don’t just get the skin, if you come low you’re just gonna get the skin you want
to feel some muscle that you’re pushing on in there, and I can kind of feel it
tingle into my fingers. Not tingling like nerve pain, but where I’m hitting like a
pressure point and that’s what you want to feel. and so again I’m pushing pretty
hard for that five to ten seconds. and I’m going to show you when I let it up
you can kind of see where my fingernail mark is right there. so you know that I’m
pushing pretty hard and again you can do both sides. you can do it a couple times
like if you want to do two or three on each side,
but I’d maybe alternate back and forth. and again you can see that I’m pushing
pretty hard. you can see where it gets a little bit lighter right there because
I’m pushing into that area and then releasing it. so again, a lot of times
even though I’m pushing here, if you have a headache those pressure points kind of
work out throughout your body, so it can help a referred area kind of thing. you
can also do a little pressure point it’s called kind of your tendon triangle,
a little bit higher up at your thumb joint up top here. and for some people if
you can get it right, there’s a tendon coming here and a tendon coming here and
sometimes there’s a nice little groove or a pocket almost where those wrist
bones are. so you can use your thumb in between there or your finger, I kind of
like to use my thumb because I get a little bit more here, but again I’m
pushing right into that triangle around those tendons. so not necessarily on the
tendons, but in between in that pocket and again five to ten seconds holding it
switching sides getting that five to ten second hold and really just kind of
getting that pressure in there and getting everything to relax. and a lot of
times that’s just helps relieve that anxiety helps relieve your,
if you’re kind of stressed out because it almost kind of resets those muscles,
resets the whole meridian in your body. so then the next ones are for your
temple. so again this is another good one if maybe you have some tension headache,
or maybe at that dehydration headache you feel in the front. tension headaches
in the back or on the side, so just kind of finding your temples. you can do both
of these at the same time or if you just want to do one at a time you can, but
again with this one I like to use my fingers instead of pushing it with my
thumb’s just cuz it’s up on my temple area sometimes this is a little more
tender. but again I’m putting some pressure on there so I can feel that I’m
pushing. I’m not just placing my fingers there, I’m really kind of pushing in for
that five to ten seconds and really getting that push really getting that
feel, and you can do that a couple times if you want to. and then the last one is
another big one where you hold a lot of stress. you hold a lot of anxiety.
especially if you have a desk job, you work on the computer a lot, if you’re
typing. back here is your levator scapulae muscle, and this is the one that
brings our scapula or shoulder blades up. and if you come down to where that
muscle attaches to that shoulder blade or that scapula, a lot of times you can
feel a knot. you can feel that pressure point and so sometimes this one again if
you’re doing it to yourself, it’s a little easier using your fingers but
maybe if somebody else is willing to do it for you, sometimes using the thumb or
even using the tool so you don’t have to wear out your fingers. but I’m almost
just grabbing with my finger kind of going like this, you can see .and a lot of
times if you are stressed out or you’ve got a lot of you know tension in there,
you’re gonna find it pretty easy. you’re gonna oh that’s the spot and then just
push inwards with those fingers. so again maybe that five to ten seconds. if a
therapist was doing it for you, when I’m working on patient, I usually hold it for
about sixty to ninety seconds. so I’m holding it a lot longer to try and get
those muscles to release, but sometimes it’s a little harder to do on your own
and again if you’re doing this for the first time, you might not want to go
quite that long because you’re going to be sore afterwards. a lot of times when
you’re getting those pressure points or those trigger points in there, after you push on it it gets really sore. but then the next
day it actually feels better because it almost reset everything. oh oh yes.
so there’s your five stress relief pressure points. if you’d like to help
support my channel, make sure and click on the link up there, and don’t forget to
subscribe, where Remy? down there. and remember be safe, have fun, and I hope you feel better soon.

Hip Pain Relief – Ask Doctor Jo

Hip Pain Relief – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and today
I’m going to show you a seated piriformis stretch. so let’s get started. each stretch is going to be 30 seconds,
and we’re gonna do three on each side. before we get started, if you haven’t
subscribed already, make sure you click on the link over there. so I’ve got a
timer set up 30 seconds, and then there’s gonna be a 10-second break in between
them. so that’s just to kind of help the muscles reset and then switch over to
the other side cuz I like to alternate back and forth. so I’m gonna go ahead and get started, and I’ll talk you through it as we go. so here we go. so with the
seated piriformis stretch, bring your foot up and just cross it over almost
into a figure four position. that’s what we call the stretch a figure four, and
then keep your back straight and just lean forward at your hips. and so you
should feel the stretch right in that booty area underneath the leg that
you’re crossing over. now don’t curl your back because if I come over like this,
I’m getting less of a stretch than if I keep my back straight. so make sure you
keep that back straight and lean forward. so take a little break. sometimes you
might feel some tingling going down the leg, but that might just be that nerve
getting pressed a little bit. so crossing over to the other side, keeping that back
straight, and just leaning forward. so a lot of times if you have some sciatica
issues, that sciatic nerve runs underneath that piriformis muscles, so if
you’re sitting for long periods at your desk at work or if you’re doing a
Netflix marathon or something like that, you might get what we call monkey butt,
or that nerve pain going down your leg, so these are some great stretches to
do if you’re sitting for a long period and maybe your legs start falling asleep
a little bit. I think we’ve all had it happen to us once or twice, and so this
is a really good way just to stretch out that muscle and get it going.
so crossing over again, going back to the other side keep that back nice and
straight, and lean forward. so the stretches that I’m doing here is also a
part of an office stretching series that I have. so there’s a whole bunch of
different stretches, I kind of go from head to toe, so make sure you watch all
the way to the end so you can check out that
link there that I have. so again feel it kind of in that booty area hopefully
each time feels a little bit better. you can lean a little bit further and get
that stretch even more, then come on back up. shake it out a little bit, and then
get ready to go back to the other side. so again that piriformis muscle can
sometimes cause a lot of problems, so going back into that stretch. people who
have that sciatic pain sometimes it can be coming from your back, but sometimes it really is that nerve just getting pinched at that piriformis being too
tight, so this is one that you should do if you don’t do any other stretches, if
you’re sitting for long periods, this is a great one to do and it’s pretty easy
because you can do this and still work if you want to. you don’t even have to
take a break. so I know sometimes it’s hard to take that break, but this is one
that you don’t even have to stop doing your work. you can really continue to do
whatever you’re doing while you’re at your desk, so that’s why I really like it.
it’s easy to do, and if you say you don’t have time for it, you don’t actually have
to take the time for it. you can keep on working. so leaning forward again
and then just leaning in. some people ask about the foot. should I flex it, should I
relax it, it doesn’t really matter. I personally like you to be completely
relaxed. some people might feel more of a stretch if they flex that foot, but when
I’m stretching I want my whole body to be relaxed. that’s how you’re gonna get a
really good stretch. so I like it to be just relaxed and if you want more, just
lean in a little bit more. so stretches should never hurt, they shouldn’t be pain,
it should be that good kind of hurt. hurt so kind of hurt. so good kind of feeling.
so if you’re leaning in, and you’re just really really hurting, you’re having lots
of tingling and numbness going down your leg, try not pushing so hard. try maybe
reset yourself, but if you keep getting a lot of hurt the whole time,
then hold off on that stretch and you should probably get a check with the
doctor or your physical therapist and see if there’s something going on
because the stretching should always just feel really really good. and it does.
it feels like a very good stretch. so that’s it 30 seconds 3 on each side.
if you would like to check out that office series which has a whole bunch of
different exercises, it’s great. doesn’t necessarily have to be for the office, it
can be for anything, check out that link up there. and if you’d like to support my
channel click on the link to find out how up here. and don’t forget to
subscribe by clicking down here. and remember be safe (keep that booty happy),
have fun, and I hope you feel better soon.

Wrist Pain Relief – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and today
I’m going to show you some stretches for your wrist flexors and extensors. so
let’s get started. before we start, if you haven’t
subscribed already, make sure and click on the button over there. so for the
wrist flexors and extensors, we’re gonna do two stretches each way for 30 seconds. so we’ll go up and then down and then up and down again. so I’ve got a timer set,
so it’s going to be 30 seconds and then we’re gonna do a little ten-second break
in between. so let’s go ahead and get started with the stretches for the wrist
flexors and extensors. so you’re gonna put your hands out in front of you, and
we’ll start with the stretching the wrist extensors first. so just going
downwards, so with this if you just hold it this way, you get a lot of stretch. if
this is too much stretch, put your fingers out and it’s just a little bit
less of a stretch. if you want even more of a stretch you can push in on your
hand and curl it in, and that will give you even more of a stretch. so after that,
little 10-second break. these are great if you’re working at a desk especially
on a computer for long periods. if you’re doing a lot of stuff with your hands,
these are really great to do. so now we’re going into the wrist flexors. so
this time is kind of opposite, if you have your fists in a fist, it’s not quite
as much of a stretch, but if you open up your hands you get even more of a
stretch and you feel it under there, so again if you want more stretch than that
you can just do a little pull, gentle pull, on each side, or you can put your
hand up on a wall. so any kind of work with your hands a lot these muscles get
really tired, so it’s great for these if you’re an artist or a guitar player that
works really well as well. and if you want a little bit more, you can stretch
three on each side, but this is just to kind of give you an idea. so again
curling down with your fingers to get a lot of stretch, opening them up if you
just want a little bit of a stretch and if you want a little bit of overpressure
you can push it into a wall or you can just kind of alternate
back and forth giving a little pressure with your other hand that way. but again
this is probably enough if they’re sore and tired. getting that good stretch in
there and then take a little break. sometimes you want to shake them out a
little bit because it feels like a big stretch in there, and then we’re gonna do
one more going upwards. so hands out, up almost into a stop sign position. so
getting that nice stretch and so when you’re up stretching out the wrist
flexors underneath and then when you’re down you’re stretching those wrist
extensors up on top. so stop sign getting that nice stretch in there. remember if
you don’t want quite as much, make a fist then more then over pressure. so there
you have it. those were your stretches for your wrist flexors and extensors.
this is actually a part of an office series where I give you a bunch of
different stretches from head to toe, and if you’re sitting in an office or even
if you’re working at home or doing something where you’re sitting for a
long period, these are easy stretches. you don’t need
equipment to do it so if you want to see some more, make sure and click up here,
and if you’d like to help support my channel find out how by clicking up here,
and don’t forget to subscribe by clicking down here. remember be safe
(loosen them up), have fun, and I hope you feel better soon.

10 Best Lower Back Stretches for Low Back Pain Relief – Ask Doctor Jo

10 Best Lower Back Stretches for Low Back Pain Relief – Ask Doctor Jo


oh hey everybody it’s Doctor Jo and Remy,
and today I’m gonna show you the top ten low back stretches. so let’s get started. A lot of you asked me how many should I do. generally with stretches you want to hold them for 30 seconds and do three on each side.
number one, pelvic tilt. so you might hear me say pelvic tilt for a lot of
different things, but it really is a great stretch. this one is really going
to loosen up those back muscles and it’s one of my favorites to do. for a supine
pelvic tilt, lie down on the ground with your legs propped up, feet flat on the
ground. and imagine that you’re trying to squish your hand if it was underneath
you. so push down rotate the hips and come back up. number two, the cat dog stretch. again
with the cat and the dog, my favorite because it’s animals it’s really really
great stretch for your low back. you can feel it stretching forwards and
backwards with those two motions and it really loosens up that low back. for the
cat dog stretch, get on all fours. you’re gonna arch your back like a cat and tuck
your chin in and then drop your back down and pick your head up. number three, trunk rotation in supine
or lying on your back. so this one’s really good just to start getting some
rotational movements and your back and your back is supported on the floor so
it’s a nice stretch. for a trunk rotation stretch, bend both knees up and keep your feet flat on the ground. then just rotate your knees to one side trying to keep
the upper part of your body flat and hold that stretch. number four, trunk rotation with a leg
crossover. if just the regular rotation isn’t quite enough stretch for you, if
you bring your leg up and over it’s going to give you an even bigger stretch
and sometimes you’ll feel a little pop in your low back because it’s
readjusting your spine. for a lower back stretch lying down, place one leg
straight out and pull the other one up to about a 90 degree angle and then pull
it across your body. number five, hamstring stretch with a
strap. using a strap or a rope or a dog leash to stretch out your hamstrings is
a great way to get that stretch and just keep those muscles nice and relaxed. for
hamstring stretch in supine with a strap, you can use a belt or a dog leash. take
the belt and put it at the ball of your foot, straighten out your leg as much as
you can. you want that knee to be straight, so if it bends then bring it
back down a little bit. pull your toes towards you and bring it up till you
feel a stretch and hold it. number six, hip flexor stretch off of a
bed. this is a great way to stretch out your hip flexors. if you have knee
problems and you can’t do it really well in a lunge stretch, if you just take your
leg and drop it off the edge of the bed, without falling off, it really stretches
out those hip flexor muscles. for hip flexor stretch off the bed, lie down on
your back on a bed and get close to the edge, but try not to fall off the bed.
bring one leg down off the edge, letting it hang, lie back a little bit and then bring the other knee up towards your chest and
hold that stretch. number seven, a prone press up. so if
you’re on your stomach and you’re pressing up, you get a nice stretch in
your low back in and your abdominals. this is sometimes contraindicated for
certain back conditions, so make sure this is something this is general pain
or maybe a disc issue, and if you’re not quite sure what it is, you might want to
hold off on this one. for a prone press up, lie on your stomach and then put your
hands flat on the ground, and press your upper body up. try and keep your hips
down. so you’re not coming up with the hips, but the hips are down and you’re bending just at your back and then hold it. number eight, a knee a chest stretch. it
does a great job of stretching out that low back, but make sure if you have some
knee problems, don’t put too much pressure on your knees when you’re
stretching. for a single knee to chest, bend both knees up. then take your
hands and grab underneath your thigh and pull towards your chest holding that
stretch. number nine, double knee to chest stretch. so after you do just the single knee, if you bring them both up together, it’s a
really good overall stretch on your low back as well as your upper back too. for a
double knee to chest stretch, prop both knees up. then grab underneath both thighs and pull your knees towards your chest
holding that stretch. number ten, a prayer stretch or Child’s
Pose whichever one you want to call it. this is just a great whole body stretch.
you can get your arms, you can get your upper back, your lower back, your hips, and your knees, so it’s a good one to finish with. for the prayer stretch, start off
sitting on your feet and then you’re going to push your arms straight out in
front of you on the ground, holding the stretch. so there you have it, those were your top
ten low back stretches. if you’d like to help support my channel, make sure and
click on the link up there, and don’t forget to subscribe by clicking down
there. and remember, be safe, yeah have fun, and I hope you feel better soon.

Back Pain Relief with Extension & Rotation Stretches – Ask Doctor Jo

Back Pain Relief with Extension & Rotation Stretches – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. I just got
an email the other day, and somebody said that they were doing extension and rotation
stretches at physical therapy, and they couldn’t remember exactly how to do them correctly.
So what we’re gonna do today is we’re gonna do some extension and rotation stretches for
our back. So the first one I’m gonna have you do is an extension and so we’re gonna
roll over on our stomachs right now, so here we go. We’re gonna roll over onto our tummies.
I’m gonna pull down my shirt so hopefully my fanny’s not showing. Now the first thing
that you’re gonna do is you’re gonna prop up on your elbows. This is the one that’s
the least amount of pressure on your back so this is probably the one you want to try
first, and if it feels ok, then you can progress to the next step. The key with this on your
elbows is you want to bring your stomach down to the ground. You don’t wanna be arched up,
but you want those hips to be flat on the floor. And as you can guess it’s gonna be,
you’re gonna do it 3 times for 30 seconds. But if it feels good and it feels comfortable,
you can even do this for a while in the evening if you’re reading a book or watching TV this
is gonna stretch out your back. So you’re just sitting like this. Kind of relaxing your
hips and letting them roll onto the ground. So the next progression is if this feels good
and it’s feeling like it’s not quite stretching as much, or you stretched it out and now you
want to try a little bit more. What you’re gonna do now is you’re gonna push up all the
way up onto your arms. And straighten out your arms. Same kind of thing, though, you
want to try to keep those hips on the ground. You don’t want to push up like that, that’s
not gonna get that back extension that you need. You really want to roll those hips down
and feel that stretch. If you have somebody at home, they can actually push down on your
back a little bit right there to help you get that extension stretch. I’m sure you can
guess how long you’re gonna do it. 3 times for 30 seconds. Alright so those are some
of the extensions, now let’s do a couple of rotations. So I’m gonna have you roll over
onto your back, pull your shirt down again. And what you’re gonna do is this is gonna
be a progression again. You’re just gonna gently roll your legs to one side as much
as you comfortably can, trying to keep your hips down. And roll back to the other side.
Now you can do this either 10 times back and forth, or as you can guess, you can hold it
for 30 seconds and do 3 on each side. Whichever one’s more comfortable for you. So this is
gonna get a little bit of rotation in that lumbar spine back there. And you’re just gonna
roll back and forth. Now if that feels good and it doesn’t hurt. Then you can progress
it a little bit more, so you’re actually going to bring your bottom leg down to the ground.
The top leg you’re gonna pick it up and pull it to about a 90 degree angle and drop it
down to the side. And that’s gonna really get a good stretch. Sometimes you’ll feel
a little pop in your back. As long as it’s not painful, that’s ok. Same kind of thing.
You’re gonna stretch here for 30 seconds. If this feels good, you can actually put your
hand on top and give yourself a little bit more pressure down through there. And then
you’re gonna slowly come back up. And then rotate back to the other side. Leg down, bringing
your other leg about 90 degrees, drop it down. And if that’s easy, push a little bit. 30
seconds, 3 times each. Alright, for the last one, it’s gonna be a standing stretch. So
what I’m gonna have you do is I’m gonna have you stand on up. So the last stretch that
I’m gonna show you is an extension stretch again. And so all you’re gonna do, is you’re
gonna kind of put your hands on your hips for a little bit of guidance. And you’re gonna
lean back and get that stretch. Now remember, you don’t want to bend your knees and go back
like that, that’s not quite stretching your back. You really want to rotate at those hips.
So kind of put your hands there, and just lean back. I bet you can guess how many times
you’re gonna do it, yep 3 times for 30 seconds. No remember, you want to go back, you want
to feel some tension, that stretch in there, but you don’t want it to be painful. You never
want your stretches to be painful. You never want to feel like your muscles are gonna pop.
You want that good hurt. Like “oh, it’s hurts, but it feels good because I know it’s doing
something.” Alright so there you have it, those were your back extension and rotation
stretches. So if you liked them, please click the like button and leave us a comment. And
remember if you want to see more exercise videos, or even some educational videos, please
check me out at AskDoctorJo.com. So remember, be safe, have fun, and I hope you feel better
soon.

Plantar Fasciitis Pain Relief Treatments – Ask Doctor Jo

Plantar Fasciitis Pain Relief Treatments – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and today
I’m going to show you five treatments for plantar fasciitis. so let’s get
started. If you haven’t already, make sure and click the subscribe button right down there. so you
like my fancy compression socks? I’m going to talk about those a little bit
later. so with plantar fasciitis, a lot of times you have that pain right there on
that plantar fascia, but sometimes you can have it just out your heel, in the
back, way up top. so it doesn’t always have to be at your arch. plantar
fasciitis can be caused by a lot of different things, it can even be caused
by your knees and your hips, so it’s really important to kind of find out
what’s going on especially if you’re treating the plantar fasciitis and it’s
not getting better. so the first thing that I like to do is
really get the joints moving in the foot. we have so many bones and joints in our
foot, all along here and all along here, so to get those joints moving you can
just really simply start off like kind of curling your toes down this way.
Fanning them up this way. rolling them to the side back and forth, and what’s
that’s doing with those joints is just kind of mobilizing them. bending in like
this if those joints are tight or maybe have
some adhesions or scar tissue in there, that’s gonna increase that plantar
fasciitis because your foot’s not gonna be moving how it’s supposed to. so you can
just spend 1 or 2 minutes on this. you don’t have to do a lot, you can again
kind of fan out those toes push down on them curl them in push that way. you know
fan forward, fan back, just really get all of those joints around the foot even the
heel in the back. kind of would go back and forth just to get those moving. And a
lot of times, that will just help loosen it up and that will feel really good as
well. so the next one is just using a ball to kind of roll stuff out. so this
is a lacrosse ball. you can use a tennis ball. you can use a racquet
ball. you can really use anything. you can use a foam roller if you want to. I like
using a lacrosse ball because it’s a little bit
firmer and it gives you a little more pressure, but if you have plantar
fasciitis and it’s really tender and painful, you might just want to start off
with something like a racquetball or a tennis ball that’s a little more squishy.
so to start off with, I like to stretch the big toe or we call it the first Ray
because if you have a lot of stiffness in that big toe, and you don’t get that
toe extension when you’re walking you don’t get that normal gait pattern, so
this is tight that can cause plantar fasciitis as well. so sometimes I think
we forget that first ray or that big toe, but it’s really important to stretch and
I like the ball because you can just focus on that big toe there. I’m going to
turn it this way just so you can see it where my the rest of my toes kind of go
down but that big toe stays on the ball just to stretch it out. so I really like
that you can use it like a traditional stretch hold it for 30 seconds, take a
break, do that three times. or you can do some shorter ones if it’s really tight
and painful and do like a 15 to 20 second, and do maybe five of them. so then
still with the ball after you get that that big toe, then start rolling it down
into the ball of your foot. and that’s where those tarsal muscles are around in
here metatarsals and all that kind of stuff, and so you really want to get each
and every part. so all of that ball of the foot down into the arch on the
inside on the outside, but make sure you go all the way down to the heel because
that’s where that plantar fascia attaches, and a lot of times people have
that heel pain. so I always say even just kind of go past it a little bit but
really get that whole area. you can go up and down a couple times or you can just
spend, you know, all your time in one spot, move down, all your time in the next spot.
going maybe again one to two minutes, three if you want a little bit more. I’m
doing it standing, that’s going to give me a little more pressure to push
through the ball, so I feel really good stretch with this. again if you’re tender
and in that plantar fascia, bottom of the foot, you might want to start doing it sitting
down in a chair, so you don’t have to put as much
pressure on it. but still even standing, I can do a little bit of pressure versus a
lot of pressure. so it’s really up to you. you want it to be that hurt so good
feeling. you don’t want it to just be painful the whole time. so make sure
you’re getting that whole bottom of the foot there.
so the third treatment is using some sort of compression socks, and the folks
at Eversport sent me their compression socks for plantar fasciitis,
and these are really cool. they have a lot of great components too. And you can
see that it is open at the toes. that gives you a couple different benefits.
one of it is just to kind of keep the flow and your toes, so it’s not so close
up because you could put socks over this. so then it prevents you know any kind of
fungal infections and things like that. it’s got some nice compression here and
here so it doesn’t slide which I like that as well. you can see here at the
heel there’s some reinforcement, and then there’s also some extra support at that
arch. so a lot of times with plantar fasciitis, that arch starts to fall a
little bit and this just kind of helps support it so it doesn’t have so much
pressure on it. and so these are really great I like them because they’re pretty
versatile, like I said, again since they’re not these big huge things, you
can put your regular socks over them which is really nice if you want to, or
you can just wear them as is. so that’s nice as well.
again super comfortable, and you can see that extra support there and that extra
support there as well. so if you’re interested in purchasing the socks, make
sure and click up here. so the fourth treatment is really getting almost like
a pre gait movement. a lot of times with plantar fasciitis, what happens even if
it’s something coming at our hips or knees, we end up not getting a normal
gait pattern or a normal walking pattern. and a lot of times I have with my
patients and folks really doing an exaggerated step. so hitting your heel
first and really coming through on your toes like this. so you can do that in
slow motion, and you can really just stay in one spot. so you don’t necessarily
have to do the heel strike to start off with. I like to do the full going through
like that, but you can really just kind of start in this position and just roll
up onto your toes. so again it’s really kind of working
that first ray, that big toe, as well. you want to keep your foot forward. if you’re
going out and getting pressured in different spots on the outside, then
you’re not really getting that full stretch. so a lot of times that what’s
what happens is people end up rolling out on the outside of their foot, and
they’re not getting that good proper follow-through. so just standing like
this and doing, you can even use your arm a little bit to give you an extra push forward, but really getting that exaggerated, I’m curling my toes I’m going up on my
toes movement. and again then if you want to add in, you know kind of a heel. start
here and push through. you can and do that you know five to ten times. if that
feels pretty good then you can kind of bump up from there until you get to
about fifteen or twenty and then you can actually do the distance walking and
really just exaggerate that heel to toe strike just to loosen everything up. and
so the last one is going to actually be a plantar fascia massage. so I’m gonna
sit down and show you how to do that. to stretch out the plantar fascia, you
really want to get the whole bottom of the foot just like when you were rolling
with the ball. you can stretch it out a couple different ways, but what I like to
do is really just use my thumb’s to get down in there. you can use a lotion or a
cream if you want to so there’s not as much friction, but you don’t have to use
the lotion or cream if you don’t want to. what I usually like to do is start off
just by taking my thumbs and pushing right down the middle of that fascia and
just get all the way to the end past the ball of the foot. and then go out like
that. so just doing that a couple times. if you have some inflammation, you might
feel those adhesions or scar tissue in there, and where you feel that a little
more it will probably be more sensitive, and that just means you really need to
work on that spot a little bit more. so after you do this for about 30 seconds
maybe a minute, then you’re going to start fanning outwards. so then I like to
take the thumbs and then just go outwards, just kind of fanning out and
then once I get close closer to where the those joints are in the foot, I like
then pull a little bit too. so I’m just kind of spreading out everything and
then stretching out those joints a little bit as well.
so just moving through, going through the top just getting that stretch starting
all the way down at the heel, fan out there, keep on going and so you really
want to do this for about three to five minutes. but a lot of times it’s pretty
uncomfortable, but that’s really going to get a good stretch. while you’re here. you
can even you know stretch out the toes if you want to. you can take each joint
and just kind of do some joint mobilizations at the end as well, but
taking each one and going up and down just to get a lot of movement in there
and flexibility in there as well. so you can do that while you’re massaging. I
like to do that as well again just kind of taking each joint of the toes and
then getting that movement from side to side. so that does a really nice job too
and usually gets it feeling a lot better. so one more time fanning out and then
just going straight down that way. so if you’re interested in purchasing the Eversport compression socks, make sure you click on the link up here. and don’t
forget to subscribe by clicking on the link down here. and remember be safe (keep your plantar fascial feeling good), have fun, and I hope you feel better soon.