Explore advice from a curated list of top musculoskeletal experts. Whether you want to learn about chiropractic, physiotherapy, or massage therapy, you’ll find informed answers from verified musculoskeletal professionals like Brad Beer, Daniel Moedas, and Brian Cunningham.

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Colin Diment is a Certified Athletic Trainer with a wealth of experience in sports medicine and performance therapy. He works with prestigious organizations and elite athletes to optimize performance and prevent injuries. Currently, Colin serves as a Certified Athletic Trainer for the Los Angeles Lakers and USA Track & Field. He has also held positions at the University of Michigan and Mississippi State University. His expertise and commitment contribute to the athletes' success in achieving their goals. Colin's passion for sports medicine and dedication to helping athletes reach their full potential have earned him a reputation as a skilled and reliable Certified Athletic Trainer.

Warren Hammer, DC, MS has devoted himself to the finest care possible for their patients. He represents the new age of chiropractic care that while realizing the importance of joint manipulation, recognizes the relationship of muscles and the fascial system to our overall structure. Dr. W. Hammer is a certified instructor in Fascial Manipulation© (FM) and was responsible for bringing this method to the U.S. FM has been taught in over 50 countries and is growing exponentially along with fascial research.

Bob Eckles is a podiatrist who started his career in California in 1984. He moved to New Zealand and worked as a surgeon in the state penal system, before returning to New York in 1997. He joined the faculty of the New York College of Podiatric Medicine, became Associate Dean and Director of the 3-year post-graduate foot and ankle surgery residency program, and a board member of the National Board of Podiatric Medical Examiners and Chair of the New York State Education Department Podiatrists Board. Today, Eckles works to advance the cause and science of foot and leg mechanics. He believes foot and leg mechanics is a unique expertise that should inform foot surgery, wound care and sports medicine.

Dr. Ben Pearl is a ten-year resident of Arlington, VA, and has been a practicing physician in the Arlington and McLean area since 1992. Recently selected as one of the Washingtonian Magazine's top sports doctors, he is a Fellow of the American Academy of Podiatric Sports Medicine and a graduate of the Temple University School of Podiatric Medicine. Dr. Pearl has consulted for the National Institutes of Health and FDA, and is the team podiatrist for the District Track Club, an elite Olympic development track team. He is also medical director for the SUNY New Paltz high school cross-country camp, and offers foot and ankle care to patients of all ages. He has been featured in the Washington Post Magazine, had television interviews with MSNBC, and is passionate about skiing and teaching. In his free time, Dr. Pearl enjoys running, bicycling, and ski instruction.

Dr. Tim Brown is a renowned sports medicine expert and innovator with utility patents, 35 years of experience, and first-hand knowledge of injury-related frustrations. He revolutionized the field in the 1980s with his SPRT (Specific Proprioceptive Response Technique) approach and is now Medical Director for the World Surf League and Sports Medicine and Performance Consultant for Hurley and RedBull. His IntelliSkin technology helps athletes improve performance and recover from injury. His mantra, "Take care of your temple," emphasizes the importance of caring for one's body.

Nathan Rogers, a New Zealand-born entrepreneur of fitness, started BACH with the goal of leading others to understand functional strength training. Driven by years of fitness and professional sports experience, and a love for people and community, BACH was born. It takes the best parts of favorite workouts and makes them better, creating an environment where all are welcome.

Dr. Thomas Nesser is a specialist in exercise science and Education Board Chair with a Ph.D. in Kinesiology from the University of Minnesota, an MS in Exercise Science from the University of Nebraska at Omaha, and a BA in Sports Science from St. Olaf College. He holds certifications from the American College of Sports Medicine and the National Strength and Conditioning Association. Since 2013, he has held various professional positions, including Professor, Associate Professor, and Interim Department Chair at Indiana State University, and Assistant Professor at Dakota State University.

I don't think so, man. There are so many other better ways of developing aerobic capacity in swimmers. Just get rid of anything that has the impact of running because you cannot sacrifice your swimmers' heaps, niece, backs just for the sake of aerobic conditioning. I mean, you have better options.

Running is not a good way to develop aerobic capacity in swimmers; there are better options that won't sacrifice their health.

I’ve seen a lot of programs introduce aerobic training outside of the pool. Is running a suitable option for swimmers or is it too taxing on the body?

Swimmers: Better Options Than Running for Aerobic Training

No, I don't believe running is a suitable option for swimmers to develop aerobic capacity. It can be too taxing on the body and potentially lead to injuries that could impact a swimmer's performance. There are much better alternatives available that prioritize the well-being of swimmers and still provide effective aerobic conditioning.

Hello, Brett. This is my favorite exercise I have found for swimmers. It might not be one with super load, but particularly swimmers who are experiencing instability in the scapulas or have some winging in the scapulas, I find that this exercise helps them connect core to scapulas to arm strength and keeping everything somewhat organized. You can start on the floor in a neat position, kind of like the knee position because it just doesn't allow you to over stabilize with the legs, that's just my opinion. And I'm coming off of a shoulder surgery from a random pickleball injury overzealous while I'm learning, but I think I can do this. So we're on our knees here. I like the fingertips turned out slightly so that we can drop down into the shoulder blades. You have a chin tuck for optimal head position. We're going to reach out here. The opposite elbow bends and drag back in, and this is my shoulder that I'm working on. Reach out, drag back in. So that's one version. And you want to really allow them-- I tend to palpate here at the lats and the low traps to get them to keep that organized and recruited as they reach. Another one is for both arms to come out. I'm going to go only a little ways here, draw the belly in, drag it back. You can also do some circles. And we want to-- I don't know if I was planking. I really don't want to be planking, we want to be in a neutral spying posture. The other thing you can do to add complexity and stability, more load is to do that same exercise on the Bosu, reaching out. Knees are up, heels are up towards the buttock to help neutralize the spine here, we tend to see a little arching going on. So you reach and drag in. You can also have someone sit on you if you'd like, added load. Enjoy.

This is a good exercise for swimmers with instability in the scapulas. Start on your knees and reach out, drag back in with one arm. You can also do this exercise with both arms and circles to add complexity. To add stability and more load, you can also do this on a Bosu with someone sitting on you.

What is your favorite core exercise for swimmers? 

Strengthen your core for optimal swimming performance with this exercise

This is my favorite core exercise for swimmers, particularly those experiencing scapular instability or winging. Start on the floor in a kneeling position, with fingertips turned slightly outward to engage the shoulder blades. Maintain a chin tuck for optimal head position. Reach one arm out while bending the opposite elbow and dragging it back in. Repeat on the other side. Another variation is to extend both arms out, draw the belly in, and then drag them back. You can also add circles to this movement. To increase complexity and stability, try performing the exercise on a Bosu ball. Keep the knees and heels up to neutralize the spine. For added load, someone can sit on you. Enjoy!

What is the best way to stretch your psoas muscle? Let me demonstrate. First thing we want to do is want to take her head forward. Do we feel a slight stretch up through here? We take the same side. Arm going to reach it to the ceiling, and make a fist. I'm going to lean away and then slightly backwards. I usually recommend around 2 minutes of total time under tension that can either be 10 to 12 second holds six 22nd holds for 30 second holds to 60. Second holds just make sure that you're really reaching the arm up leaning away and then slightly back.

To stretch your psoas muscle, take your head forward and reach the same side arm up to the ceiling. Make a fist and lean away, then slightly back. Hold for 2 minutes with 10-12 second, 22 second, 30 second, or 60 second holds.

What is the best way to stretch your psoas muscle?

Master the Psoas Stretch with Expert Demonstrations

The best way to stretch your psoas muscle is as follows: Start by tilting your head forward to feel a slight stretch in the area. Then, raise the same-side arm towards the ceiling and make a fist. Lean away from the raised arm and slightly backwards. It is recommended to hold this stretch for a total of 2 minutes, which can be achieved through 10 to 12-second holds, six 20 to 22-second holds, or 30 to 60-second holds. Remember to focus on reaching the arm up, leaning away, and slightly leaning back during the stretch.

I think the most fascinating topic that people are interested in now are nanoparticles that can deliver things like messenger RNA. And I mean, a great example of that are the COVID vaccines, that if it wasn't for the drug delivery systems, we wouldn't have those vaccines. And I think people are interested in making better and better ones over time. We're doing a lot of work on that in our lab ourselves.

Nanoparticles that can deliver messenger RNA are a fascinating topic of interest currently due to the development of COVID vaccines. My lab is working on developing better drug delivery systems.

What is the most fascinating topic in your field right now?

Revolutionizing Drug Delivery: Nanoparticles and mRNA Vaccines

The most fascinating topic in my field right now is the development of nanoparticles for drug delivery, particularly in the context of messenger RNA (mRNA). This has been exemplified by the COVID vaccines, which rely on efficient drug delivery systems to transport mRNA into cells. People are intrigued by the potential to improve these systems further. In our own lab, we are actively engaged in research and development in this area.

Should you use a massage gun before or after working out? Well, I think it depends on your circumstance. Certainly a massage gun can break up adhesions. So if you're sore from the previous workout, it's a great way to do pre-workout. If you are trying to achieve maximum contraction, there is some studies that have looked at the idea that massage and stretching may actually stretch the tendon out so that it's not as tight and efficient for jumping, et cetera. But I think that is secondary to your question because you specifically were looking about working out. And I think as far as the aftermath-- breaking up those junctions, those muscle junctions that get really contracted after the workout-- I think that's a great time also to use the massage gun.

It depends on your circumstance, but a massage gun can be used both before and after working out to break up adhesions.

Do you recommend using a massage gun before or after working out?

Massage guns: When to use them for maximum workout benefits

Using a massage gun before or after working out depends on your specific circumstances. If you're sore from a previous workout, using a massage gun before your next workout can help break up adhesions and prepare your muscles. However, if your goal is to achieve maximum contraction, some studies suggest that massage and stretching may stretch the tendon, potentially affecting performance in activities like jumping.

But focusing on your question about working out, using a massage gun after your workout can be beneficial. It helps in breaking up contracted muscle junctions and relieving post-workout muscle tension.

Ultimately, the decision of when to use a massage gun depends on your individual needs and preferences.

Fascial manipulation is a manual therapy for the treatment of musculoskeletal pain. It was developed over 40 years ago by a physical therapist Luigi Stecco. It's no longer thought that fascia is just a general covering of muscles. Fascia actually presents a very specific organization. And through much research, including dissection of three-day [INAUDIBLE] cadavers, all muscles are attached to what are called fascial expansions. Looking at myofascia as a global system rather than singular muscles finally explains why that old ankle injury 10 years ago could be responsible for a chronic knee problem or a hip or low back problem. Fascia is also considered a sensory organ. It's one of chief locations for mechanoreceptors and proprioceptors such as spindle cells, Golgi tendon organs, Ruffini and Pacini. Without fascia gliding smoothly which allows the normal stretching of these receptors, there must be a deficiency in muscle coordination, muscle strength, and eventual pain. There's so much more. For more information, go to www.fascialmanipulation.com. You can go to pubmed.com, look up "fascial manipulation," look up "fascia, Stecco, Carla, Antonio." I have a great website I think called hammer-hands.com where I continually put in new information about the fascial system.

Fascial manipulation is a manual therapy for the treatment of musculoskeletal pain developed by Luigi Stecco. It looks at myofascia as a global system and considers fascia to be a sensory organ. To learn more, visit www.fascialmanipulation.com and pubmed.com, or visit hammer-hands.com for new information on the fascial system.

Fascial Manipulation: Unlocking the Mystery of Musculoskeletal Pain

Facial manipulation is a manual therapy technique developed by physical therapist Luigi Stecco over 40 years ago. It involves the treatment of musculoskeletal pain by targeting the fascia, which is no longer seen as just a general covering of muscles. Fascia has a specific organization, and research, including cadaver dissections, has revealed that all muscles are attached to fascial expansions.

Viewing the myofascia as a global system rather than individual muscles helps explain how an old ankle injury could lead to chronic knee, hip, or low back problems. Fascia is also considered a sensory organ, housing mechanoreceptors and proprioceptors that play a role in muscle coordination, strength, and pain perception.

For more information on fascial manipulation, you can visit www.fascialmanipulation.com or search for related research on pubmed.com. Additionally, the website hammer-hands.com provides ongoing updates and information about the fascial system.