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You might need to back off of the how quickly you are rubbing back and forth, and possibly use a good cream to reduce the amount of friction. In this video we gave different ways of breaking down scar tissue. You may need to change which type you are using. If what I said isn't helpful, feel free to give us more info so we can guide better.

Hey, Tony! It seems unusual that there would be nothing you could do to make it better. You could always set up a consult through our website linktr.ee/Mobilitydoc . We would need to do a proper virtual consult to really know for sure. Then we could create a repeatable 4 week recovery plan for you to help you to hurt less and tolerate your training more. We would love to be part of your program.

Hey, Tony! It seems unusual that there would be nothing you could do to make it better. You could always set up a consult through our website linktr.ee/Mobilitydoc . We would need to do a proper virtual consult to really know for sure. Then we could create a repeatable 4 week recovery plan for you to help you to hurt less and tolerate your training more. We would love to be part of your program.

Glad it was helpful!

lol we’ve been getting that a lot

That’s false

@@MobilityDoc my mother is specialized in fibromyalgia massage. she learned it from a man, who learned it in japan. it's an alternative methid. she keeps getting clients who do a lot of workout in gym and can barely move. it's the same muscle repetitions that cause knobs in the muscles, causing pain. so she tells clients to stop working out and pain is gone, stays away. sometimes clients are stubborn and continue working, end up in a wheelchair and visit my mother again. so, yes, working out a lot does damage muscles and cause fibromyalgia.

Still nope. Your mom may be terrific at what she does, and may help many people, but what you believe to be true about fibromyalgia is simply not true. I encourage you to read any academic literature on the subject.

😂

we see it!

It can really vary depending on what your broke and how you did it. Hang in there

How far post surgery are you?

@ 1 year ago doc

Arthrofibrosis is so tough. You could definitely do what’s in this video, but you may need to work with someone like us to help you to navigate a custom path forward. We believe in you, and look forward to hearing about your success down the line.

Ha!

So Evans will be out for this week but hopefully back after the week 11 bye!

Fancy shoe horn

You should definitely use the other methods to treat it then

We actually discuss this in the full video version. The primary benefit of the massage gun (at least a good one) is that you can high levels of vibration without feeling like it’s treating you like a punching bag. You’re right that it could be too much if you go on the tendon and don’t know what you’re doing. But if you use light pressure, you can use the fine vibration to create hyperemia in the tendon, and stimulate healing.

Glad you enjoyed it!

Thanks! You can give this set of exercises a go - ruclips.net/video/kl932P-mDP4/видео.html Let us know how it goes!

4-6 weeks

@@MobilityDoc How can I accelerate process I need to play in a tournament in 3 weeks and it is very important. Pls reccomend or is it not possible?

You need to let it rest and really not use it. 3 weeks is possible for healing if you wait to use it until the day of the tournament.

It really depends on why the knee is swollen. Sometimes an individual can decrease that inflammation through movement, and self treatment, as demonstrated by this video. However, if the individual has too acute of an injury, or has something more traumatic and still unaddressed (like chondromalacia, or a tear in muscle or ligament), then it’s really important that they address that before beginning this video.

Great suggestion! We'll get into Evans and prevention/recovery techniques in our upcoming episode

usually 8 to 10 weeks, but it could be longer. That isn't a common area to break.

Hi I'm 22 years old my meta carpel middle finger palm area has a shaft fracture how long will it take to recover ?

As long as you didn’t have any displacement in your MCP joint, and didn’t need surgery, then 4-6 weeks. Maybe another 3 weeks if you do any hand heavy sports.

@@MobilityDoc thank u very much doc!

Thanks for your questions!

Sidekick muscle scraper

100% yes. You should definitely try this.

You’re welcome! If you’d like more detail we have a long form version of this exercise. Glad you enjoyed it!

That should say “Graston” which is the muscle scraping you see in this video.

The company is Sidekick

In the musculotendinous junction, where the calf muscles (gastrocnemius and soleus) meet the achilles tendon.

@@MobilityDoc thanks

You’re welcome! Hope you’re enjoying it 😊

Keep us posted. We’ve had really good success using these techniques to treat patients like yourself.

Hi there. Fallen arches can be broken up into different types: flexible and rigid. If you perform the test we provided in the video you can figure out which one you have. Sometimes you can strengthen your feet and restore your arches, and sometimes you simply can’t. You would need a proper consult with a specialist in order to determine that. At the end of the day it’s always good to make your feet less tight, and stronger.

There are definitely 2 types of flat feet and one of them can be greatly improved on. If you're sitting and your arches appear it sounds like you're dealing with fallen arches which you can strengthen. 💪 This video goes into a deeper explanation and also offers great exercises to help you - ruclips.net/video/yci16LNvXVg/видео.html Don't give up hope and let us know if you have any questions!

If you have not already done so, you should look for a pelvic floor specialist. Your situation is a bit too complicated to navigate by yourself. A specialist of this nature could make a major difference in your pain. Regarding the part you could start with on your own, we’d recommend applying the methods detailed in our video to the area where you have obvious external scar tissue. Even though your adhesions are deep, you could influence them superficially.

Reported

*pro tip

I invite you to look. There are actually a lot of high quality studies. Admittedly it’s just really difficult to execute large scale research due to factors like lack of interest by financial backers, as well variables inherent to the type of work that are hard to control for, but I promise you that there is strong evidence out there. Here are a few to point you in the right direction: 1. Title: “Instrument-Assisted Soft Tissue Mobilization: A Systematic Review and Effect-Size Analysis” Journal: Journal of Athletic Training Publication Date: 2019-07-01 Volume: 54(7) Pages: 808-821 PubMed ID: 31322903 2. Title: “Comparison of the Graston Technique® With Instrument-Assisted Soft Tissue Mobilization for Increasing Dorsiflexion Range of Motion” Journal: Journal of Sport Rehabilitation Publication Date: 2020-11-25 Volume: 30(5) Pages: 683-690 PubMed ID: 33238244 3. Title: “Therapeutic effectiveness of instrument-assisted soft tissue mobilization for soft tissue injury: mechanisms and practical application” Journal: Journal of Exercise Rehabilitation Publication Date: 2017-02-01 Volume: 13(1) Pages: 12-22 PMC ID: PMC5331993 4. Title: “The Comparison of Instrument-Assisted Soft Tissue Mobilization and Self-Stretch Measures to Increase Shoulder Range of Motion in Overhead Athletes: A Critically Appraised Topic” Journal: Journal of Sport Rehabilitation Publication Date: 2017-03-02 Volume: 26(6) Pages: 560-564 PubMed ID: 28253058 5. Title: “SHORT-TERM EFFECTS OF INSTRUMENT-ASSISTED SOFT TISSUE MOBILIZATION ON PAIN FREE RANGE OF MOTION IN A WEIGHTLIFTER WITH SUBACROMIAL PAIN SYNDROME” Journal: International Journal of Sports Physical Therapy Publication Date: 2017-02-01 Volume: 12(1) Pages: 144-154 PubMed ID: 28217425

Netter Atlas of Human Anatomy

You’re definitely going to have to find a balance between progress and pain. Each person is different, as well as each surgery to some extent. We can tell you first hand that most post surgical cases continue to experience pain and swelling until ROM, strength, and activities, are closer to normal. Unfortunately it’s often impossible to avoid pain, but that doesn’t mean you should ignore what you’re feeling. Hopefully you are working with someone who knows how to help you through this process. We promise that if you stay consistent, and keep working at it, you will get there. Play around with how often you work the part, how hard you push, and how much rest you take between moments. Sometimes ice can be amazing right after therapy to get ahead of the swelling. In most cases it’s normal to still see swelling after for 12 weeks, so don’t be discouraged. You can definitely massage that scar tissue now. Keep us updated and ask any questions.

You’re definitely going to have to find a balance between progress and pain. Each person is different, as well as each surgery to some extent. We can tell you first hand that most post surgical cases continue to experience pain and swelling until ROM, strength, and activities, are closer to normal. Unfortunately it’s often impossible to avoid pain, but that doesn’t mean you should ignore what you’re feeling. Hopefully you are working with someone who knows how to help you through this process. We promise that if you stay consistent, and keep working at it, you will get there. Play around with how often you work the part, how hard you push, and how much rest you take between moments. Sometimes ice can be amazing right after therapy to get ahead of the swelling. In most cases it’s normal to still see swelling after for 12 weeks, so don’t be discouraged. You can definitely massage that scar tissue now. Keep us updated and ask any questions.

You can strengthen fallen arches to help rebuild their shape and lift the arches back up. If you have flat feet, or no arch at all, then there isn’t anything you can do to restore your arches.

As long as there isn’t a scab any longer, you can typically start right after the sutures have been removed with gently rubbing with vitamin E oil. Depending on how big the scar is you can progress to cross friction work in about 2-3 weeks. Definitely talk to whoever is treating you though to make sure you are all on the same page.

@MobilityDoc thank you for your answer 🙏 3 weeks ago I had significant favial trauma, sutures were removed last week. I apply silicone gel several times daily, but I've noticed the past few days when I talk it pulls my face. I don't want to get severe adhesions but also don't want to make my scars wider or anything. Thanks again 🙏

You’re welcome! Give us updates and ask any questions 💪

We’ve had a lot of success with frozen shoulder using muscle scraping. ESPECIALLY if you follow the full protocol that we talk about in the video. You’ll need to stretch and strengthen as well. Give us updates!

@@MobilityDoc amazing, do make a video on how you do it for frozen shoulder

@@priyankatawari7200 Thank you for the suggestion!

Best practice is you want to muscle scrape the entire area (scan it) for at least 2 minutes. After that you can concentrate on 2-3 areas that you felt needed more during your scan. As a general rule, you can muscle scrape for anywhere from 3-15 minutes total. Not more than 15 minutes ever. It depends on how big of an area you're working on. Example - it takes more time to scrape the quad muscle than it does the forearm because of the size difference. Let us know if you have any more questions!

@@MobilityDoc hey can you please tell me that can we do iastm for shoulder stiffness post conservative management of fracture (after 3 months)?

Yes, you can.

@@MobilityDoc ok thanks and also please tell me what about post operative patients, we need to be very superficial with them ,right?

you certainly can do that. Perform IASTM but also work on range of motion and strength.

There are some gentle treatments that might help. Silicone-based products can be soothing and may improve the scar’s appearance over time. If you’re comfortable with it, a dermatologist could suggest options like laser therapy or microneedling, which have helped many people. The most important thing is to be patient with yourself. Healing takes time, and it’s okay to feel frustrated. Remember to keep the area moisturized and protected from the sun. And if you’re feeling overwhelmed, don’t hesitate to reach out to a professional for support - both for treatment options and to talk through how this is affecting you emotionally. You’re not alone in this. Take it one day at a time, and be kind to yourself as you navigate this journey

Great advice. Hang in there, and stay persistent. It sounds like you’re on a good course. We try to post a variety of videos for different injuries. Keep us on your radar. We might we come up with something helpful for you.

Hey! I don’t think you need to brace it this far out from when it first happened. I think you need to work on what we spoke about, and try not to inappropriately challenge it. Meaning, don’t stop living your life, but respect how it feels. If anything, don’t play basketball for a month, and avoid any plyometric work.

@@MobilityDoc Ive been icing alot feels like its really been helping ... surpisingly.... biggest surprise is the pinching is clearning up hte more i ice... make ssence as yeah sure we have scar tissue but..... probally a ton of overall infilmation!

Have you tried working on a standing pigeon pose?

Yes, but I have to incline one side of the bench to make it easier.

I forget if I can link here but we did a video about banded hip exercises that you should try. I think it could make a big difference for your rubber guard: ruclips.net/video/vwcSo6TxQ0g/видео.htmlsi=ZjiYorfZXxk-0Tit

This is AWESOME! You may want to do this more like 3 or 4 days a week so that you have enough time to recover from the work. You also could do the lax ball every day, the voodoo floss every day, and the strength work 3 days per week.

@@MobilityDoc looking forward to speaking to you today

@@MobilityDoc In reality...from this foot sprain, adductur hallicus longus, and FHL and high ankle issues.... should i be playing hoops a few times a week or doesnt really matter just need to be very consistent reducing swelling, breaking up scar tissue and doing my balance drills...... let me know at what point i should do something like immobilzation or just stopping all actictity for a while

👀

@@marketmonster6055 truly the exercises in the video should work this out. They’re meant to help grease those gears so that you don’t feel any pinching from mechanical friction.

Have you tried using a PVC pipe against your spine so that you can feel it a little better? The pvc will stop the spine from moving and allow you to more easily hinge only from your hips.