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.
I use a lacrosse ball to find trigger points on myself, and I use my thumbs to find trigger points on someone else. Transcript: "If I'm looking for trigger points in my own shoulder, I don't have anything special. Usually what I'll use is I'll get maybe a lacrosse ball and either put it on the floor or on a wall and I'll lean into it and I'll just kind of go exploring to see if I can find any trigger points in my shoulder area. Often times I'll find a trigger point in an area that I wasn't expecting to find anything. If I'm looking for a trigger point in somebody else, then simply I'll just palpate using my hands, specifically my thumbs to look for a trigger point. And if I find a trigger point, then I'll help the individual alleviate that trigger point on their own."
Getting good sleep, staying hydrated, and eating healthy are the best recovery tools for athletes. Transcript: "What recovery tools would you recommend to athletes? This falls into something that I have to deal with a lot in physical therapy. People think that recovery is what I would consider sensory changes. So like a massage gun is not necessarily a recovery tool. Or foam rolling-- kind of a recovery tool, but really you're changing your body's perception of tightness and soreness in an area. You aren't doing anything to help that muscle perform better. So the best tool that you can do is get good sleep, stay hydrated, eat healthy. Those three things are 100% in your control, and they cost nothing. So that's my two cents on that."
I meditate for 15 minutes a day before I go to sleep. I focus on my breathing and create an atmosphere of relaxation with pillows, plants, and candles. I also like to combine meditation with mobility exercises while focusing on my breathing and body. Transcript: "Hey, Joshua, let me just say welcome to the community of the AnyQuestion app. It's an honor to have you on board as well as an expert. As to your question. I normally meditate 15 minutes a day before I go to sleep, where I just focus on my breathing. I stay present. I just exist, let's say, like this. I have this specific part of my living room, where I have these pillows on the floor and some plants and some candles around it, where I just feel very relaxed. So I create this atmosphere where I can focus on my breathing, on my body, and where I just can try to distance myself from everything else that's going on in the world. So this is what I do for my, let's say, if this is my type of meditation. And I also like to sometimes engage in mobility exercises and movement with meditation. So I really focus on my breathing while I'm doing the exercises, while I try to focus really precisely where my body is in space and try to connect myself with my body."
Chiropractic adjustments don't necessarily realign your vertebrae, but can help facilitate more movement between them. You can also practice a daily mobility routine to help improve your spine health and reduce the need for adjustments. Transcript: "This is a great question and one that we receive a lot. Now, we don't that's a little bit of a misnomer that we're going to be able to realign things. When you get an adjustment at a chiropractor, from a physical therapist, or whatever, the case may be, the vertebrae themselves are not actually realigning. In the sense that, you know, you have one vertebrae here and the other one here and there shifted, and then alignment brings them back. The reason is, is that we're simply not powerful enough to create that adjustment many times, it's going to be much smaller I'm than that and much of the time. What's actually happening is you're helping to facilitate more movement between the two. So that when you go out there and do your activities or whatever the case may be, that your spines may be a little Freer to move or simply can just help with with relieving some pain. So, without saying, chiropractor other great ways you can do, that is simply by by practicing a daily Mobility routine. So that things don't sort of get sort of Stuck in sticky and the in the best type of Mobility Retreat routine. Excuse me maybe getting assessed by a professional and in seeing where your areas of improvement are that you can work on. So that this feeling of needing to be adjusted, sort of Speak, doesn't continue to occur."
I stay up to date with the latest research in my field by having a mentor, and setting up appointments with them every few months. Additionally, I follow several journals related to musculoskeletal Rehabilitation and strength and conditioning, and try to put in at least one hour each week. Transcript: "How do you stay up to date with the latest research in your field? Well, firstly, I have a mentor, my mentors in research and education, and so, every few months, I set up an appointment with them more or less. I just say, tell me what I need to know, and they give me a hand full of Articles or some protocols, to implement. Additionally, I have several journals that I follow from musculoskeletal Rehabilitation and strength and conditioning. Try to put in at least one hour a week. Thank you."
Incorporate massage therapy in your running program to help keep your muscles recovered and healthy and fully functional to help prevent runner's knee. Transcript: "How can I prevent runner's knee? There's lots of components to this question and I can just answer the massage therapy portion consider massage therapy as part of your maintenance program in a running program to help, keep your muscles recovered and healthy and fully functional so that they don't pull on your knees in the first place."