13 Most Watched Your Wellness Nerd YouTube Videos (2020-2021)
Key insights: 60-second read
- Pain often originates away from the sore spot - low back, ribcage or hip stiffness can underpin plantar fasciitis, achilles issues, even shoulder injuries.
- 13 most-watched videos of 2020 - clinically tested exercises for AC joint, glutes, hip bursitis, calf tears, fibromyalgia, PFJ, FAI, osteitis pubis, meniscus, frozen shoulder, achilles, plantar fasciitis and the couch stretch.
- Mechanical dysfunction is often the missing piece - improving joint mobility upstream can change the load on tendons and cartilage, offering a conservative path.
- Local + telehealth support available - personalised physio assessment in Port Macquarie or via video consult.
Last year was one hell of a year, wasn't it? While it brought immense challenge for so many, 2020 offered me a rare gift: time. Time to finally dust off the Your Wellness Nerd YouTube channel, upload consistently, and share what I observe day in, day out. It's still a small channel - we hit the 1,000 subscriber mark on Thanksgiving, and I'm genuinely grateful.
YouTube, for me, is simply an extension of my clinic practice. A place to explore the why behind stubborn musculoskeletal injuries. The patterns I see in Port Macquarie often point to the same suspects: a stiff ribcage that won't buffer impact, a low back that short-circuits gluteal function, or an ankle that forces the knee to behave poorly. This list isn't about 'definitive cures'. It's about perspective - the missing pieces that might help you move better, hurt less, and feel more in control. Here are the 13 most-watched videos from 2020, and why they resonated.
📖 On this page
13. The Role of Upper Back Stiffness in AC Joint Injuries
Acromioclavicular joint injuries - the tip of the shoulder - are traditionally linked to direct trauma. A fall, a knock, a collision. But in the clinic, I've noticed something worth considering. When the rib cage and upper back are stiff, the AC joint seems less able to dissipate force. It bends less, so it breaks more easily.
Here is a closer look at that connection, along with a few exercises that might help restore some of that lost buffering.
12. The Hidden Cause of Gluteal Tendonitis
Just outside the top ten is a topic I find myself discussing weekly. Gluteal tendonitis - or tendinopathy - doesn't always begin in the tendon. In many cases I assess, the hidden cause appears to be joint stiffness in the upper lumbar spine and the base of the ribcage. When that region is tight, there may be a mechanical chain reaction that ultimately overloads the tendon. This video offers a few additions to traditional rehab that target that potential upstream restriction.
11. How to Treat Your Hip Bursitis
Hip bursitis and gluteal tendonitis often coexist, so it may not surprise you that a similar theme emerges here. When the lower back is restricted, the hip may move differently. These altered mechanics can abnormally load the bursa. Shifting some focus to the back - rather than just the hip - has changed how many of my patients respond. It is not the whole story, but it is a chapter worth exploring.
Related: A more in-depth look at how the back might influence your hip bursitis.
10. The Root Cause of Calf Tears
A torn calf is rarely the start of the issue. It is often the last straw. When an ankle is stiff or the low back isn't coordinating well, the calf has to work harder - setting it up to fail. This video explores both the ankle and back contributions, and includes some exercises I frequently use for prevention and rehabilitation.
9. How to Stop Your Ankles From Clicking
Clicking ankles rarely signal arthritis. In my experience, they usually indicate sub-optimal joint mechanics - stiffness or soft‑tissue tightness altering normal loading. When we improve this underlying dysfunction, the sound often diminishes. Here are a few exercises that can create an immediate, albeit sometimes temporary, change.
8. What I've Come to Understand About Fibromyalgia
Fibromyalgia is complex, and carries a stigma that those affected do not deserve. Over the years, I've treated a number of people living with it, and one theme emerges consistently: the heightened state of the nervous system may play a huge role. Traditional musculoskeletal assessments often miss this. This video touches on that central sensitisation and offers a few modest options that some have found helpful.
Related: A more in-depth exploration of fibromyalgia and clinical observations.
7. The Root Cause of Patellofemoral Joint Pain
Kneecap pain is rarely just about the kneecap. Ankle stiffness, hip weakness, and - yes - low back dysfunction can all influence how the patella functions. This video explores these unusual suspects and offers corrective exercises that target the underlying cause, not just the site of pain.
Related: Why knee pain is often a consequence of something else.
6. An Effective Hip Impingement Exercise for FAI
Femoroacetabular impingement (FAI) is often viewed through the lens of bony dysfunction. While the structure of the hip joint may play an important role, I've found that capsular stiffness around the hip joint may be a more practical issue. A specific hip capsule stretch - shown in this video - can sometimes create the slack needed to load the joint more comfortably. It may not affect the bony shape, but it can change how it moves, and ultimately, how it feels.
5. Osteitis Pubis: Addressing its Underlying Cause
Osteitis pubis can sideline even the most elite athletes. Traditional rehab often focuses heavily on adductor strength, glutes and core. Valuable, yes. But if the hips or low back are stiff, the pubic symphysis will continue to be overloaded. This video demonstrates two exercises I use to address those 'rusty' segments - alongside strength work.
4. Important Exercises for Meniscal Injuries
A meniscal tear can feel like a structural dead end. Yet in many cases, the tear occurred because the knee was forced to operate in a compromised environment. Think a stiff ankle, weak hip, or poor lumbopelvic function. Improving these broader factors won't reverse the tear, but it can create a more forgiving environment for the meniscus to settle more optimally. This video covers exercises that target those broader links.
3. What You Need to Know (and Do) About a Frozen Shoulder
Frozen shoulder (adhesive capsulitis) remains one of the more frustrating conditions - both for the patient and the clinician. The traditional model of 'freezing, frozen, thawing' can leave people feeling passive. This video offers an exercise that targets the capsular stiffness directly. It is not a guaranteed fix, but it provides a way to actively influence the process.
2. How to Treat Achilles Tendonitis From Home
Achilles tendinopathy is notoriously persistent. Eccentric strength exercises and load management are cornerstones, but sometimes the tendon remains irritable. In this video, I discuss the contribution of ankle stiffness, hip control and even the low back. Shifting focus to these regions has, for some, changed the game completely.
Related: Understanding the mechanical cause of Achilles tendonitis.
1. Top 3 Exercises to Treat Plantar Fasciitis
Plantar fasciitis tops the list, and it's no surprise. It affects runners, nurses, parents, and almost anyone else on their feet. The conventional approach often targets the arch itself. But the plantar fascia is part of a chain. If the ankle, hip or lower back isn't contributing well, the foot takes the brunt. These three exercises are a starting point, and a way to begin viewing the heel as a reflection of the rest of the body.
Bonus: How to Do the Couch Stretch (Beginners Guide)
This one sat just outside the top 13, but I couldn't leave it out. The couch stretch is, in my opinion, one of the most underrated mobility drills. It targets the anterior hip - a region that, when tight, can change how we load the low back, knee and even the foot. Start easy, progress to the floor version, and eventually consider adding a band. It is a potent tool.
Related: A more detailed breakdown of the couch stretch.
And there we have it.
I genuinely hope these videos offer a fresh perspective - or at least one useful exercise. If you have a different issue, or simply want to learn more about how your body moves, head over to the Your Wellness Nerd YouTube channel. Subscribe if you feel inclined, and let me know in the comments what you'd like me to cover next. Who knows - it might make the 2021 list.
– Grant
Frequently Asked Questions
Why do you look at the lower back for a foot or ankle problem?
The body works as a closed system. If the lumbar spine or ribcage lacks mobility, the ankle and foot may be forced into a position or load they weren't designed to handle. It is not always the cause, but it is a common contributor I see in the clinic.
Can I really treat a frozen shoulder with one exercise?
No single exercise works for everyone. However, addressing capsular stiffness with specific mobilisations can influence the course of frozen shoulder for some individuals. It is one piece of a broader rehabilitation puzzle to be used at the right time.
Do I need to stop running if I have plantar fasciitis?
Not necessarily. Load management is important, but eliminating activity entirely is rarely the goal. Identifying any broader contributors - ankle, hip, back - often allows you to modify training rather than stop completely.
🔍 One profound insight from 13 videos
“Mechanical dysfunction in the spine or hip is a recurring theme in persistent peripheral injuries. Addressing this dysfunction, not just the painful site, may change the load tolerance of tendons, joints and fascia.”
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or hasn't responded to standard treatment, you may benefit from a broader approach. Learn more about our physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
