Rehab & Prevention

Knees

• KneesOverToesGuy - YouTube channel of Ben Patrick (former D1 basketball talent and physical therapist).
  • I recommend starting with his video "How to Start Improving Bad Knees Right Now" → Two exercises you will immediately be able to replicate are (1) Tib Raises and (2) Split Squats. Do them daily and your knees will get stronger.

Shoulders

• KneesOverToesGuy has great shoulder content as well. If you have issues with your shoulders, check his "3-Step "Reverse Out Shoulder Pain" Routine". Worked for me.

Therapeutic Methods

Trigger Point Therapy (You Can Do It Yourself)

Many of my chronic (sciatica) or acute issues (patellar tendonitis) have been caused by tight muscles. If you want to learn how to help yourself, get these two things:

1. Trigger Point Therapy Workbook: Learn the theory and the mechanisms of trigger point therapy (i.e. how to break down "fascial knots" via massage). The most helpful thing about this book is that it splits the content into areas of the body (e.g. head/neck; shoulders/arms; chest/abs; etc.) and then provides you with pain guides. That way, you can identify the problem areas on your own and start massaging the fascial knots.
2. A Set of Hard Rubber Balls in Different Sizes: It is much easier to apply pressure on your muscle tissue when you lean with your body weight against a hard ball. Your fingers will thank you in the long run.