Musculoskeletal

How can I fix runner's knee when it happens?

Fix Runner's Knee: The Key is Alignment

Hey, I want to get on here. This is Brian Bradley from the egaku method. You can see it there. Again, you won't be tested on the spelling, nor the pronunciation. How can I fix runner's knee? When it happens? Start thinking that you run on both legs. And when you get runner's knee on one or you walk on both legs or you golfer MMA, or anything else on both legs. And when you get symptoms in one, it's never about the age. It's always about the position, not necessarily the condition. So I'm going to read you Thing out of the pain free book by Peter gasque second edition. The knees, the biology of the Bender's simply put the knee provides a very elegant solution to a diabolically difficult problem. The muscles around the hip are critically important. When it comes to generating the force needed to Power movement, the hip power movement, the ankle via the foot acts to transfer that Force into the ground called Ground reaction force, like your ankles, the Peter to how you actually move walking running golfing or whatever their gears if you will vary in size, they're muscular sources, range from the equivalent of jet engines, two rubber bands, hooking them together is at once Madness, and pure genius, at the same time, making the knee among the best Transmissions ever made. Meaning it sits in between the ankle and the hip and they transfer the weight. Which means there's so much stress put on it. So I want to show you something The Perfect Design. Of the knee joint. The perfect design of the knee joint. Whoop, Perfect Design. It flexes and extends with minimal rotation in the knee joint, and if you get too much rotation of the femur going, medial or the femur sitting external, then look what it does for these condyles and plateaus, they're not aligned so whatever. You get, runner's knee, whether you're running or not, it's almost always. And I want to say, always People freak out but it's 99% like Jessica Chastain in Zero, Dark Thirty. It's the femur and the tibia and fibula are not congruently sitting together because the hip and the Angkor not speaking to each other. And the next time we talk about this we'll talk about how the upper back compensates get your hip and your ankle doing their job and you're going to problem solve the runner's knee.

Runner's knee can be fixed by making sure the hip and ankle are aligned correctly and transferring weight properly. This will help to reduce the amount of stress placed on the knee joint, which is designed to flex and extend with minimal rotation.

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To fix runner's knee when it happens, it's important to understand the mechanics of the knee joint. The knee acts as a transmission between the hip and the ankle, transferring force into the ground. When you experience symptoms in one knee, it's not necessarily about age or the condition, but rather the position of the knee.

The knee joint is designed to flex and extend with minimal rotation. Excessive rotation of the femur can lead to misalignment of the knee condyles and plateaus, resulting in runner's knee. This misalignment is often caused by a lack of communication between the hip and ankle.

To address runner's knee, focus on getting your hip and ankle to work together effectively. By ensuring proper alignment and coordination between these joints, you can solve the underlying issues causing runner's knee.

For more detailed information on how the upper back compensates and additional strategies to address runner's knee, stay tuned for future discussions.

What type of pillow do you recommend for the average person?

The Surprising Impact of Posture on Your Pillow Choice

Hey guys. Brian Bradley coming to you from the Egoscue Method, remember? You can always get a hold of me on Instagram, DM under the Brian Bradley. I'll explain that later. Okay, so what type of pillow do you recommend for the average person? Well the average person no longer is as functional as they used to be. So from a standing position, the average person, if you can get yourself into this position and this is out of Pete. Agofsky's first book, if you can get yourself into that position then. Your pelvis is level, your shoulders are Level, your hands are in the index and thumb position. And when you go and look at yourself in the mirror and compare it to that, you might be seeing more of an image like this or more importantly like this. From the side view where the pelvis is forward tilted, upper body rounded and I've taken the liberty of drawing some art over here on my trusty board and this is the normal person laying down in bed, a big smile on their face because they don't Huge pillow because their spine is in this alignment where they have a natural s-curve to their spine when they're in this position. Posture lie. It's not like that actually changes. When you go to a supine lying down position, in fact, it stays with you. So what we talk about is training for the sport of laying down or sleeping train for the sport of sleeping, put your body closer to this rather than this. So you get this instead of this. Now, take a good look at that. That person needs a huge pillow under their head, their frowning because this upper back turtle shell never actually broke flat because there's no need for it. Based on what they're doing the other 23 hours left in the day. So if we can get your body into a much more aligned postural position and I know it make it sounds easy and a lot of people in the typical PT world was a posture doesn't matter. But I'd love to have that phone call. So please call me. I'm looking at it from the standpoint of Change the upper back, going to sleeping, get the pelvis to be the major mover create a hip driven sleeper versus an upper back driven. Sleeper that goes for pitching baseball, hitting golf clubs through the swinging. A baseball bat. You can't throw a punch and MMA with your arm. It has to come from the hip the the same happens to sleeping. So you can get any pillow, you one, but change the body that you take to the sleeping position at night and it will serve you.

The average person should use a pillow that will help keep their spine in an aligned postural position while they sleep. This means having their pelvis be the major mover and creating a hip-driven sleeper as opposed to an upper back-driven sleeper.

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What type of pillow do I recommend for the average person? Well, let's start by considering the average person's functional alignment. Many people have postural imbalances, such as a forward-tilted pelvis and a rounded upper body. When lying down, these imbalances can affect the alignment of the spine.

Ideally, we want to train our bodies to maintain a more aligned posture while sleeping. This means getting closer to a position where the pelvis is level, the shoulders are level, and the hands are in the index and thumb position. By achieving this alignment, we can maintain a natural S-curve in the spine even when lying down.

In this position, you'll notice that a large pillow is not necessary because the spine maintains its natural alignment. However, if your posture is more like a forward-tilted pelvis and a rounded upper body, you may need a larger pillow to support your head and neck. This is because the upper back may not flatten completely due to the postural imbalances present throughout the day.

Instead of focusing solely on the type of pillow, it's important to address the underlying postural imbalances. By working on improving your overall posture and alignment, you can train your body to adopt a more hip-driven sleeping position rather than relying on the upper back.

So, while you can choose any pillow that suits your comfort preferences, it's essential to prioritize changing your body's alignment in the sleeping position. This will ultimately serve you better in terms of spinal health and overall posture.

What recovery tools would you recommend to athletes?

Unleash Your Inner Athlete with Game-Changing Recovery Tools

Guys, Brian Bradley here to answer. What recovery tools would you recommend to athletes? Well, in my opinion, everybody's an athlete. And so what I look at is an alignment thing, like this, when you get your body into the right alignment and you do the work, you actually do the exercises to do this, and you'll see that on my Instagram under the Brian Bradley, or you can actually see some stuff on the agofsky method on Facebook or Instagram to then that puts the spine in a Oh, es curve. So when somebody comes in and says what tools would you recommend, Egoscue has to be kind of, if I have a pen here, which I don't sorry about that. I would send her a gosk you here and I'd have a bunch of lines coming out that talk about every other biohack on the planet. So the ones that I have in my house, you'll see it on my Instagram, the bio charger for p, EMS treatments does pulse, electromagnetic, field stuff. Unbelievable. Using a Tesla coil, I have the marasco forge cold plunge, goes down to 32 degrees. He's about nine post to go on my Instagram. I'm holding a 35 found 40 pound piece of ice. That the thing makes because it filters ozone's cleans everything for the and chills, its own freezer. And then the third thing is the infrared sauna 140-degree full spectrum, infrared sauna and also the norm attacks, the Norma Tech stuff, you know, the pressure, cuffs the used for your legs, your hips, and all that stuff that every NFL every major league soccer, every European, soccer teams. And start thinking about what you can do for yourself. Now, all of those things come with a very high price tag, but you have to think to yourself how much is my body worth. So when you say it's time for me to spend some money on myself, you're talking to the most selfish human on the planet, I found ways to finance these, I found ways to pay for these things. Now it Goss Q is where you can go and pick up the pain free book for $18 at Amazon. Now that's an easy easy hack that you can get into To secondarily, you could actually start doing those exercises. Then you can start doing the cold plunge, the pmf, the heat shock protein, treatments, the cryotherapy, the norm attacks. You could do Hands-On, massage acupuncture. All those are great, but if you don't align your system first, you're making those jobs harder of all those practitioners and all those hacks. So make sure you take care of yourself by moving your body with a minimal dose per day.

I recommend Egoscue, Bio Charger for PMF treatments, Marasco Forge Cold Plunge, Infrared Sauna and Norma Tech for athletes. You can also read the pain-free book by Pete Egoscue to get started. Also make sure you are moving your body with a minimal dose per day.

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When it comes to recovery tools for athletes, I believe that everyone is an athlete in their own way. One important aspect to focus on is alignment. By getting your body into proper alignment through exercises, you can support your recovery. You can find exercises on my Instagram page or check out the Egoscue Method on Facebook or Instagram for more information.

In terms of specific tools, there are several options that I personally recommend. The Biocharger is a device that uses pulse electromagnetic field treatments and has been incredibly effective. Another tool I have in my house is the Marasco Forge cold plunge, which can go down to 32 degrees and provides great benefits. I've shared posts on my Instagram with me holding a 35 to 40-pound piece of ice made by the Marasco Forge. Lastly, I also recommend using an infrared sauna, specifically a full-spectrum infrared sauna at 140 degrees. Additionally, the NormaTec system, which includes pressure cuffs for your legs and hips, is highly regarded and used by many professional sports teams.

It's important to note that these tools come with a higher price tag, but you have to consider the value of investing in your body. If you're willing to spend money on yourself, there are ways to finance these tools. However, there are also more accessible options. You can start by picking up the Pain Free book by Egoscue for $18 on Amazon and incorporating the exercises into your routine. Other options include cold plunges, PMF treatments, heat shock protein treatments, cryotherapy, normatec, hands-on therapies like massage and acupuncture. However, it's crucial to prioritize alignment and movement as the foundation for any recovery regimen.

The Egoscue Method: Revolutionizing Body Alignment for Pain Relief

Hey guys. Brian Bradley from the Egoscue Method and I'm putting up a second answer this because I'm not sure the first one loaded. So I just want to make sure about that. The Egoscue Method was started back in 1971, from a gentleman named Pete agofsky. That's where the name comes from, coming out of Vietnam with his own injuries. And then over time was told that his injuries weren't in his head and that didn't make sense. So, he just picked up Grey's, Anatomy, and put two and two together that the body is a unit. And it's connected the entire method and and the correctives that we've created over. Last 50 years have led to an explosion of other companies and thought thinkers thought thinkers. That was a good one forward. Thinkers talking about how to get the body to work as a unit. So we love being part of that and spearheading that entire thing. The agofsky method is basically honestly very basic, looking at it saying, when your body deviates, from that design, then it's not that you really deserve to be in pain, but it's not a surprise to those of Of us in the movement World, especially coming from a gosk. You because once you deviate from The Perfect Design, you were given, then your body is put in a position that it can't really work for you instead the symptoms start happening to you. So to get your body to work, work for you. Let's get you back to the right design, the right alignment, that's what this grid is. How do we do that? Here's an example. This exercise is what you known as like a simple cat dog or cat Cow from yoga. One of the things that we do is we really push how Do it from the hip first. So in our education programs to other professionals, the posture alignment specialist stuff, we teach them hips, first mid-back second, head and neck, third hips. First mid-back second, head and neck. Third. And when I'm out there looking at people who actually teach this exercise, they actually just whip through it. So worst case scenario, if I don't hear from you, on my Instagram under the Brian Bradley or it gasque method on Instagram, Facebook stuff like that, at least get the pain free book and just read that and start getting some help from there. So if you guys have any questions, I'll be glad to answer them here or just follow us on Instagram, Facebook or whatever or you could just check out the website under Egoscue. There's the spelling you will not be tested on pronunciation or spelling talk to you soon.

The Egoscue Method was started by Pete Agofsky in 1971 and is based on the idea that the body is a unit. The method works by getting the body back to its perfect design and alignment, which can be done with exercises such as cat-cow from yoga. If you have any questions, feel free to contact us via Instagram, Facebook, or our website.

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The Egoscue Method was founded in 1971 by Pete Egoscue, a Vietnam War veteran who developed his own injuries. After being told that his injuries were not just in his head, he studied Grey's Anatomy and realized that the body is a connected unit. This understanding led to the development of the Egoscue Method and its corrective exercises over the past 50 years.

The method focuses on the idea that when the body deviates from its natural design, it can lead to pain and symptoms. By restoring the body to its proper alignment and design, it can work optimally and alleviate pain. One example of an exercise used in the method is the cat-cow pose from yoga, with an emphasis on initiating the movement from the hips.

For those interested in learning more, there is a book called Pain Free available, and they can also follow Egoscue on social media platforms like Instagram and Facebook or visit the Egoscue website for further information and resources.

What stretches do you recommend for relieving sciatica pain?

Relieve Sciatica Pain: Stretching Isn't the Solution

Hey guys, Brian Bradley coming to you from the Egoscue Method and the question is, what stretches do you recommend for relieving sciatic pain? Think of the word stretch and think of the word sciatic nerve both words. Sorry. You don't really want to be stretching that nerve. And a lot of people will tell you, when they have leg pain behind their leg running down their leg, anytime their leg goes out in front of them, it creates an increase in symptom. So, for example, I'm going to show you a picture out of this gate book. This is an old-school old gate book, but just that picture alone, where the person's black leg, you can see it in front is the one we're talking about, right? When it gets to heel strike, that's the leg being inflection at the hip, the other leg behind it is an extension at the hip, that's at the hip joint, but the leg being straight. Going ahead of you could put a quote pull on that nerve and increase symptom. So I would love for you to kill the word stretch with and as it relates to sciatic symptoms for sure. So I'm going to put the rally cap on because this is kind of important as it relates to the symptoms. So let's go to rally cap. Alright, and my chief, his hat and then let's go back to this. So for example, this is an example. Now, this artwork is proprietary. So, I mean, I could sell it for probably seven point eight million dollars but this for example, static back from agofsky, You your legs up over an 18 inch block, something like, that is very good at releasing certain muscle, tightness, and engaging other muscle, tightness by engaging different, bony alignment. And that's one of the keys that we talk about something like, sitting at the wall. You know, I understand the wall sit, getting your low back pushed in there. Cat Cow cat dog done the right way. All of those are great. But this position up here, this static back could be something that we call a the bullet. Sorry, I'll get my hand out of the way. Kind of a silver bullet as it relates to how to change someone's sciatic, symptom very quickly because it requires the bone in the pelvis, the bone, and the spine, different bones, and the bone, and the legs to start a relationship. So, remember, my opinion is don't stretch a sciatic problem. Engage a different postural alignment, by doing exercises to correct. It. Brian Bradley from Egoscue.

Stretching is not the best way to relieve sciatic pain. Instead, engaging in exercises that correct postural alignment is a better option. Examples of such exercises include static back from Egoscue and wall sits.

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When it comes to relieving sciatic pain, it's important to avoid stretching the sciatic nerve itself. Stretching the nerve can actually increase symptoms, especially when the leg is extended in front of you. So, let's eliminate the idea of stretching when it comes to sciatic symptoms.

Instead, I recommend focusing on exercises that promote proper postural alignment and engage different muscles. One effective exercise is the static back position, where you lie on your back with your legs elevated over an 18-inch block or similar support. This helps release muscle tightness and engage different muscles by aligning the bones in your pelvis, spine, and legs.

Other beneficial exercises include sitting against a wall to support your low back, practicing cat-cow or cat-dog poses, and engaging in exercises that correct postural alignment.

Remember, the goal is not to stretch the sciatic nerve directly but to improve overall posture and alignment. By doing so, you can alleviate sciatic symptoms more effectively.

Is motor control important for joint preservation?

Motor control: The Key to Preserving Joints

Hey guys, Brian Bradley from the agofsky method, I really appreciate this question is motor control. Important for joint preservation. I can't be any more straightforward. Then there's an absolute. Yes to that. And anybody who argues the point is way off because you got to look at the standpoint of motor control. If you're defining it as fine motor control, like writing or motor control, as it relates to holding stabilizing and being Mobile stable throughout your spine, your hips, your shoulders, your ankles, and everything else. Either one of those requires your body to be in a position where the alignment that you're in, which will fall really. Well with the chiropractors and Asti. Owes everybody else, the alignment that you're in will dictate the alignment of your skeleton will dictate a muscle activation which will then create a motor control pattern, that's going to be re-written. Once you can put yourself. Elf in that different alignment. Like once you get shoulder hip knee and Ankle into a vertically aligned position, with a little bit of work, on your end, we call it a 2 millimeter shift by a minimal dose of a Gothic you, and you can go there and here's how you spell it, and all that. And I know that, you know, you won't be tested on spelling and pronunciation. But if you adopt the mindset that motor control and the preservation of joints are directly related. Because a knee that's noxious in its movement at the age of 65, the other nice 65 also and this one's osteoarthritic, so it's not the age, it's the movement, it's the lack of functional movement. So hopefully I'm answering this question in a way, that's pretty easily understood If not you guys can always get a hold of me, DM me all that stuff. My Instagram is the Brian Bradley and I only put the Bryan brothers. Brian Bradley was taken. I do answer all my DMs but let's get on here. I would love to get into some conversations about this because or get into more leading questions because the importance of your joint position creates the importance of the joint condition. So if you want to save the joints, then only brush and floss. They say the teeth that you want to keep you got to brush and floss and align the joints that you want to keep Brian Bradley from a Gothic. You hope this was helpful.

Yes, motor control is important for joint preservation. When your body is in a vertically aligned position with minimal effort, it creates a new motor control pattern which helps to preserve joints.

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Motor control is absolutely important for joint preservation. Whether we're talking about fine motor control, like writing, or motor control related to stabilizing and mobilizing your spine, hips, shoulders, and ankles, both aspects are crucial. Your body's alignment dictates muscle activation, which in turn creates motor control patterns. By aligning your skeleton and making small adjustments, you can improve motor control.

It's essential to understand that motor control and joint preservation are directly linked. The movement of a knee at age 65, for example, can impact the movement and condition of the other knee. It's not solely about age but rather the lack of functional movement. Functional movement is key to preserving joint health.

If you have further questions or want to discuss this topic more, feel free to reach out to me. You can find me on Instagram at The Brian Bradley. Remember, just like brushing and flossing to keep your teeth healthy, aligning your joints is crucial for preserving their condition.

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Brian has been studying The Egoscue Method for 25+ years and is a Posture-Pain-Performance coach and motivational speaker. He has spoken in 15+ countries promoting healthy principles for success in life. His clients include the Tony Robbins Companies, Bulletproof Radio, YPO, the Seattle Study Club, and the NFL. He helps people learn how to live healthier, pain-free lives and achieve complete fitness.

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