ATTACHMENT DETAILS most-watched-your-wellness-nerd-youtube-videos-2021-2022

Top 13 Physiotherapy Exercises: A Physio's Most-Watched Solutions (2021-2022)

 

As a Physiotherapist with over 15 years of clinical experience, I've discovered that most persistent pain isn't a mystery—it has a hidden, treatable cause. My mission at Your Wellness Nerd is to help you uncover these root causes.

On my YouTube channel, I've shared hundreds of videos breaking down these underlying issues. These solutions were viewed over 300,000 times—proving this information is desperately needed.

This page compiles my most-watched Physiotherapy solutions in 2021, organised by condition so you can quickly find the missing piece to your pain puzzle.

Quick Navigation: Find Your Solution

Costochondritis & Rib Pain
AC Joint & Shoulder Pain
Elevated First Rib
Gluteal Tendonitis & Hip Bursitis
Hip Impingement (FAI)
Low Back Pain
Osteitis Pubis & Pelvic Pain
Thoracic Outlet Syndrome
Repetitive Strain Injury
Anterior Ankle Impingement
Clicking Ankles
Flat Feet & Arch Support
Arm Falling Asleep at Night
Knee Pain When Sitting Cross-Legged

Costochondritis: The Hidden Cause & Simple Fix

Costochondritis (anterior rib joint pain) is often mistakenly feared as a heart issue. The constant pain with breathing and arm movement can be debilitating.

Root Cause Approach: Clinically, I find the true issue is frequently hidden stiffness in the upper and mid-back, not just inflammation at the front. When thoracic spine mobility is restricted, the rib joints at the front become overstressed.

This video demonstrates a simple exercise to mobilise the thoracic spine, which can release tension on the sternum and provide significant relief.

Related: For a complete recovery plan, explore my in-depth Costochondritis course.

AC Joint Injury: The Overlooked Factor

While AC joint injuries typically result from trauma like falls, there's often a pre-existing weakness that sets the stage for severe damage.

Root Cause Approach: The position and control of your shoulder blade dramatically affects AC joint stability. Poor scapular mechanics create a vulnerable position that magnifies the impact of any trauma.

This video explores that overlooked biomechanical factor to help you recover more completely and prevent re-injury.

Related: Learn more about the root causes of shoulder pain.

Elevated First Rib: Myth vs. Reality

The concept of an "elevated first rib" is a common explanation for neck pain, arm numbness, and headaches—but it's often misunderstood.

Root Cause Approach: A rib doesn't simply get "stuck" up. The real issue is underlying neuromuscular control problems involving the scalene muscles and cervical spine stability. Treating the muscle tension without addressing the control issue provides only temporary relief.

This video explains the true mechanism and provides a long-term solution that addresses the cause, not just the symptom.

How to Stop Your Ankles From Clicking

While not usually painful, clicking ankles indicate dysfunction in the peroneal tendons that can progress to more serious issues.

Root Cause Approach: Ankle clicking typically stems from altered tendon tracking due to muscle imbalances and joint stiffness, not structural damage. The solution lies in restoring normal movement patterns, not just strengthening.

This video demonstrates specific techniques to improve tendon gliding and joint mobility to silence those clicking ankles for good.

The Hidden Cause of Gluteal Tendonitis

Hip bursitis and gluteal tendonitis are often frustratingly persistent despite targeted strengthening exercises.

Root Cause Approach: These conditions frequently have a strong connection to hidden low back dysfunction. Nerve irritation in the lower back can cause secondary weakness and poor muscle control in the glutes, setting up the tendons for overload.

This video shows you where to look in your low back and demonstrates simple ways to address this connection for lasting relief.

Related: Read more about why your hip bursitis might be back-related.

Thoracic Outlet Syndrome Treatment That Works

Thoracic Outlet Syndrome (TOS), with its aggressive symptoms can be a difficult condition to manage long-term.

Root Cause Approach: Successful TOS treatment requires addressing multiple compression sites simultaneously—not just the obvious thoracic outlet. Cervical positioning, first rib mobility, and scapular control all play critical roles.

This video breaks down the essential components of an effective TOS treatment plan based on clinical patterns I've observed.

One Highly Effective Hip Impingement Exercise

Femoro-Acetabular Impingement (FAI) involves bony irregularities in the hip joint, but the pain experience is more complex than just bone-on-bone contact.

Root Cause Approach: FAI symptoms are dramatically influenced by hip joint capsular stiffness. A tight capsule forces the femoral head into the acetabulum, increasing damaging contact. Restoring capsular mobility can significantly reduce symptoms regardless of bony anatomy.

This video demonstrates the banded hip capsule stretch that I've found most effective for creating space in the impinged hip joint.

Related: Understand why knee pain is often a consequence of something else.

How a Tennis Ball Can Successfully Treat Back Pain

Simple tools often provide the most profound results when applied with the right knowledge.

Root Cause Approach: Many cases of low back pain involve restricted segmental mobility at specific spinal levels. A tennis ball provides targeted, graded pressure to restore movement to these stiff segments without aggravating the entire area.

This video demonstrates a must-try tennis ball technique that's gentle and specific enough to benefit almost anyone with low back pain.

Related: If you're struggling with persistent low back pain, consider enrolling in my comprehensive Low Back Pain course.

Osteitis Pubis: Addressing the Underlying Cause

Osteitis Pubis is notoriously difficult to treat with conventional load management and strengthening alone.

Root Cause Approach: This condition often involves stiffness in both the hip joint capsule and specific lumbar segments. This stiffness disrupts the normal force distribution through the pelvis, overloading the pubic symphysis.

This video demonstrates two exercises that target these often-overlooked areas to help resolve persistent osteitis pubis.

Anterior Ankle Impingement: Exercises That Work

Anterior ankle impingement that limits dorsiflexion can significantly impact walking, squatting, and athletic performance.

Root Cause Approach: Beyond bone spurs, joint capsule stiffness is a major contributor to impingement symptoms. The anterior ankle capsule can tighten and physically block normal joint motion, mimicking bony impingement.

This video shows one of the most effective exercises I've found for restoring anterior ankle capsule mobility and avoiding surgery.

Repetitive Strain Injuries: Why Overuse Isn't the Cause

The term "Repetitive Strain Injury" misleadingly suggests that repetition alone is the problem, leading to ineffective rest-based treatments.

Root Cause Approach: RSI occurs when poor movement patterns meet repetition. It's not the repetition itself, but the flawed biomechanics repeated thousands of times that creates tissue failure. The solution lies in correcting the pattern, not just reducing activity.

This video discusses this vital perspective shift and what I've found to be the hidden underlying causes of most RSI cases.

Related: Discover why tennis elbow is often neck-related.

Self-Taping for Flat Feet: How to Support Collapsed Arches

Arch support taping can provide valuable short-term relief for various lower extremity issues while you work on long-term solutions.

Practical Application: Effective taping doesn't just lift the arch—it guides the foot into better alignment, reducing stress on the plantar fascia, Achilles tendon, and even the knees.

This video demonstrates a simple self-taping technique you can use for immediate arch support when dealing with plantar fasciitis, Achilles pain, or general arch collapse.

How to Stop Your Arm Going to Sleep at Night

Waking with a "dead arm" is commonly attributed to circulation problems, but this explanation is often incomplete.

Root Cause Approach: Nocturnal arm numbness is more frequently a nerve compression issue related to the state of your neck before sleep. Daytime cervical posture and mobility dramatically affect how your nerves tolerate sleep positions.

This video explains the nerve-based mechanism and provides strategies to resolve this frustrating sleep interruption for good.

Knee Pain When Sitting Cross-Legged: 3 Helpful Exercises

Many people accept knee pain in cross-legged sitting as inevitable, but it's usually a sign of correctable hip dysfunction.

Root Cause Approach: Cross-legged knee pain typically stems from insufficient hip external rotation and abduction. When the hips can't rotate adequately, the knee joints are forced into compromising positions that create pain.

This video demonstrates three exercises to address the hidden hip mobility restrictions that cause knee pain in cross-legged positions.

Need More Specific Help?

If your specific issue wasn't covered here, the Your Wellness Nerd YouTube channel has hundreds more free video guides.

Subscribe to the channel and hit the notification bell to know when new videos are published. Let me know in the comments what you need help with—your question might inspire my next video!

— Grant, Physiotherapist at Your Wellness Nerd

Need Personalised Guidance?

If you'd like help trying to uncover the underlying cause of your pain or dysfunction, consider booking an online Telehealth consultation with Grant here!

Grant Frost Physiotherapy Online Telehealth Consultation - Book your appointment today
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