Top 13 Physiotherapy Exercises: A Physio's Most-Watched Solutions (2021-2022)
Key insights: 60-second read
- Most persistent pain has a hidden, treatable cause - the root cause approach addresses the mechanical dysfunction behind the symptom.
- 2021's most-watched solutions - 14 videos covering costochondritis, AC joint, gluteal tendonitis, hip impingement, TOS, RSI, ankle issues, and more.
- The missing piece is often upstream - back stiffness affects glutes, hip mobility affects knees, and neck dysfunction affects arms.
- Local + telehealth support available - personalised physio assessment in Port Macquarie or via video consult.
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: 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
This video demonstrates three exercises to address the hidden hip mobility restrictions that cause knee pain in cross-legged positions.
One profound insight
"Most persistent pain has a hidden, treatable cause. The root cause approach addresses the mechanical dysfunction behind the symptom—upstream stiffness often drives downstream pain."
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!
Frequently Asked Questions
1. What is the root cause approach to treating pain?
The root cause approach looks beyond the site of pain to find the mechanical dysfunction that's driving it. For example, instead of just treating a sore shoulder, we look at how upper back stiffness or neck mobility might be contributing. This often leads to more effective and lasting results.
2. How do I know if my pain is coming from somewhere else?
Common signs include pain that doesn't respond to local treatment, pain that feels vague or hard to pinpoint, or pain that changes with different positions. A thorough physio assessment can help identify these upstream contributors.
3. Can I do these exercises safely at home?
Yes, these exercises are designed to be safe and accessible. However, if you have a known injury or condition, or if an exercise causes sharp pain, stop and consult a professional. The information provided is educational and not a substitute for personalised care.
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!
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