![STOP Foam Rolling Lower Back Pain! [Do THIS Instead!] @toneandtighten](https://i.ytimg.com/vi/HP2X2qihIWU/maxresdefault.jpg)
Uploaded April 2026 | Updated September 2026, 2 weeks ago
Foam rolling lower back pain the WRONG way can actually make your back pain worse! Learn how to fix lower back pain with proper foam rolling techniques, reduce muscle tension, and improve mobility safely. In this video, physical therapist Dr. Jared Beckstrand shows you what NOT to do and the correct way to foam roll for real lower back pain relief.
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🔗 EQUIPMENT USED IN THIS VIDEO:
LINK TO DR JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamroller
LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
LINK TO DR JARED’S LACROSSE MASSAGE BALL: urlgeni.us/amzn/massageball
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🤔 SHOULD I FOAM ROLL MY LOWER BACK PAIN?
Foam rolling can be helpful for lower back pain - but only if you do it correctly. Most people try to roll directly on their lower back, thinking it will “loosen it up,” but this often causes more harm than good. The key is understanding where to apply pressure and how to use foam rolling as part of a bigger strategy to reduce pain.
⚠️ WHY DOES FOAM ROLLING HURT MY LOWER BACK?
There are three common mistakes people make when foam rolling their lower back. First, holding a sustained crunch position increases muscle activation and tension instead of relaxing it. Second, placing pressure directly on your lumbar vertebrae can irritate sensitive structures. Third, rolling into extension pushes your spine further into a position it’s already stuck in, especially if you have a natural lordotic posture.
✅ HOW TO FOAM ROLL YOUR LOWER BACK THE RIGHT WAY
The correct approach is to avoid the lower back itself and instead target surrounding muscles that contribute to tension and pain. By rolling the quadratus lumborum, glutes, piriformis, and hip flexors - and then finishing with activation exercises - you can reduce tension, improve mobility, and support your lower back properly.
EXERCISES IN THIS VIDEO
Quadratus Lumborum
Glutes and Piriformis
Hip Flexors
Muscle Activation
- Bridges
- Bird Dogs
⏱️ TIME STAMPS IN THIS VIDEO
0:00 NOT Like This!
0:32 Three Mistakes
1:41 Most Important!
2:08 Step 1
3:06 Step 2
4:02 Step 3
4:42 Step 4
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
=============================
MORE GREAT VIDEOS FOR YOUR BACK PAIN
✅ 10-MIN MOBILITY FOR LOWER BACK PAIN RELIEF: youtu.be/5cRbDPWavhI
✅ 7-MIN DAILY STRETCHING ROUTINE FOR BACK PAIN: youtu.be/jbwg8Ya5q1o
✅ FAST-ACTING LOWER BACK PAIN RELIEF: youtu.be/OrIyVLPjKAQ
=============================
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Foam rolling lower back pain the WRONG way can actually make your back pain worse! Learn how to fix lower back pain with proper foam rolling techniques, reduce muscle tension, and improve mobility safely. In this video, physical therapist Dr. Jared Beckstrand shows you what NOT to do and the correct way to foam roll for real lower back pain relief.
=============================
🔗 EQUIPMENT USED IN THIS VIDEO:
LINK TO DR JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamroller
LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
LINK TO DR JARED’S LACROSSE MASSAGE BALL: urlgeni.us/amzn/massageball
=============================
🤔 SHOULD I FOAM ROLL MY LOWER BACK PAIN?
Foam rolling can be helpful for lower back pain - but only if you do it correctly. Most people try to roll directly on their lower back, thinking it will “loosen it up,” but this often causes more harm than good. The key is understanding where to apply pressure and how to use foam rolling as part of a bigger strategy to reduce pain.
⚠️ WHY DOES FOAM ROLLING HURT MY LOWER BACK?
There are three common mistakes people make when foam rolling their lower back. First, holding a sustained crunch position increases muscle activation and tension instead of relaxing it. Second, placing pressure directly on your lumbar vertebrae can irritate sensitive structures. Third, rolling into extension pushes your spine further into a position it’s already stuck in, especially if you have a natural lordotic posture.
✅ HOW TO FOAM ROLL YOUR LOWER BACK THE RIGHT WAY
The correct approach is to avoid the lower back itself and instead target surrounding muscles that contribute to tension and pain. By rolling the quadratus lumborum, glutes, piriformis, and hip flexors - and then finishing with activation exercises - you can reduce tension, improve mobility, and support your lower back properly.
EXERCISES IN THIS VIDEO
Quadratus Lumborum
Glutes and Piriformis
Hip Flexors
Muscle Activation
- Bridges
- Bird Dogs
⏱️ TIME STAMPS IN THIS VIDEO
0:00 NOT Like This!
0:32 Three Mistakes
1:41 Most Important!
2:08 Step 1
3:06 Step 2
4:02 Step 3
4:42 Step 4
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
=============================
MORE GREAT VIDEOS FOR YOUR BACK PAIN
✅ 10-MIN MOBILITY FOR LOWER BACK PAIN RELIEF: youtu.be/5cRbDPWavhI
✅ 7-MIN DAILY STRETCHING ROUTINE FOR BACK PAIN: youtu.be/jbwg8Ya5q1o
✅ FAST-ACTING LOWER BACK PAIN RELIEF: youtu.be/OrIyVLPjKAQ
=============================
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![STOP Foam Rolling Lower Back Pain! [Do THIS Instead!]](https://i.ytimg.com/vi/HP2X2qihIWU/mqdefault.jpg "STOP Foam Rolling Lower Back Pain! [Do THIS Instead!]
Foam rolling lower back pain the WRONG way can actually make your back pain worse! Learn how to fix lower back pain with proper foam rolling techniques, reduce muscle tension, and improve mobility safely. In this video, physical therapist Dr. Jared Beckstrand shows you what NOT to do and the correct way to foam roll for real lower back pain relief.
🔗 EQUIPMENT USED IN THIS VIDEO:
LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamroller
LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
LINK TO DR JARED’S LACROSSE MASSAGE BALL: https://urlgeni.us/amzn/massageball
🤔 SHOULD I FOAM ROLL MY LOWER BACK PAIN?
Foam rolling can be helpful for lower back pain - but only if you do it correctly. Most people try to roll directly on their lower back, thinking it will “loosen it up,” but this often causes more harm than good. The key is understanding where to apply pressure and how to use foam rolling as part of a bigger strategy to reduce pain.
⚠️ WHY DOES FOAM ROLLING HURT MY LOWER BACK?
There are three common mistakes people make when foam rolling their lower back. First, holding a sustained crunch position increases muscle activation and tension instead of relaxing it. Second, placing pressure directly on your lumbar vertebrae can irritate sensitive structures. Third, rolling into extension pushes your spine further into a position it’s already stuck in, especially if you have a natural lordotic posture.
✅ HOW TO FOAM ROLL YOUR LOWER BACK THE RIGHT WAY
The correct approach is to avoid the lower back itself and instead target surrounding muscles that contribute to tension and pain. By rolling the quadratus lumborum, glutes, piriformis, and hip flexors - and then finishing with activation exercises - you can reduce tension, improve mobility, and support your lower back properly.
EXERCISES IN THIS VIDEO
Quadratus Lumborum
Glutes and Piriformis
Hip Flexors
Muscle Activation
- Bridges
- Bird Dogs
⏱️ TIME STAMPS IN THIS VIDEO
0:00 NOT Like This!
0:32 Three Mistakes
1:41 Most Important!
2:08 Step 1
3:06 Step 2
4:02 Step 3
4:42 Step 4
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS FOR YOUR BACK PAIN
✅ 10-MIN MOBILITY FOR LOWER BACK PAIN RELIEF: https://youtu.be/5cRbDPWavhI
✅ 7-MIN DAILY STRETCHING ROUTINE FOR BACK PAIN: https://youtu.be/jbwg8Ya5q1o
✅ FAST-ACTING LOWER BACK PAIN RELIEF: https://youtu.be/OrIyVLPjKAQ
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Plantar Fasciitis Heel Pain [PERMANENTLY]](https://i.ytimg.com/vi/Hmet9woSPpQ/mqdefault.jpg "Fix Your Plantar Fasciitis Heel Pain [PERMANENTLY]
The PERMANENT fix for plantar fasciitis heel pain! Foot pain relief exercises for lasting pain relief! Treat the cause of your plantar fascia pain - not just the symptoms. Stand, walk, and run pain-free when you follow these stretches and exercises in this video to treat your plantar fasciitis heel pain! Led by a doctor of physical therapy to give you the best exercises for lasting relief.
EQUIPMENT USED IN THIS VIDEO
🔗LINK TO DR JARED’S LACROSSE MASSAGE BALL: https://urlgeni.us/amzn/massageball
🔗LINK TO DR JARED’S AEROBIC STEP: https://urlgeni.us/amzn/aerobicstep
🔗 LINK TO DR JARED’S AEROBIC STEP: https://urlgeni.us/amzn/aerobicstep
🦶 WHAT IS PLANTAR FASCIITIS?
Plantar fasciitis is irritation and overload of the plantar fascia — the thick band of tissue that runs along the bottom of your foot from your heel to your toes. Its job is to support your arch and absorb force when you walk, run, or stand. When that load exceeds what the tissue can tolerate, pain develops, most commonly at the heel.
🔁 WHY DOES MY PLANTAR FASCIITIS KEEP COMING BACK?
Stretching, icing, and resting can reduce pain and calm symptoms, but they don’t increase the strength of the plantar fascia or the muscles that support it. If the load placed on your foot stays the same — or increases — without increasing its capacity, the pain returns. That’s why plantar fasciitis becomes a frustrating cycle for so many people.
💪 PERMANENT FIX FOR PLANTAR FASCIITIS PAIN
The long-term solution is addressing both sides of the equation: decreasing excessive stress on the plantar fascia while strengthening the foot, ankle, and arch so they can handle load again. The exercises in this video are designed to rebuild strength, improve control, and restore resilience so your heel pain doesn’t come back.
PLANTAR FASCIITIS EXERCISES IN THIS VIDEO
Mobilization
Stretching
Exercises
Short Foot
Single Leg Balance
Balance With Reaches
Heel Raises (Flat)
Heel Raises (Deficit)
0:00 Plantar Fasciitis
0:27 The Real Problem
2:51 Quick Pain Relief
3:59 Long Term Relief #1
5:13 Long Term Relief #2
7:19 Long Term Relief #3
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT HELP FOR YOUR PLANTAR FASCIA PAIN:
✅ FIX YOUR PLANTAR FASCIITIS PAIN: https://youtu.be/BQOJa9o-j8g
✅ INSTANT RELIEF FOR PLANTAR FASCIITIS PAIN: https://youtu.be/vNHOj3ubzbs
✅ FOOT PAIN RELIEF EXERCISES [STRENGTHEN YOUR FOOT]: https://youtu.be/BfmtET8up3c
✅ ACHILLES TENDONITIS EXERCISES THAT ACTUALLY WORK: https://youtu.be/sScaA3DSnUA
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Bulged Disc Sciatica! [8-Min Exercise Routine]](https://i.ytimg.com/vi/J9j8w6DuVcA/mqdefault.jpg "Fix Bulged Disc Sciatica! [8-Min Exercise Routine]
Exercises to fix sciatica from a bulged disc! 🔗FULL VIDEO: https://youtu.be/pyeuY3bVOGg
The best exercises to fix sciatica caused by a bulged disc in your lower back! This 8-minute exercise routine can minimize your bulged disc and alleviate your sciatic nerve pain. No equipment required and led by a physical therapist!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![How To Fix A Tight Psoas Muscle [Instant Hip Flexor Pain Relief!]](https://i.ytimg.com/vi/JEfYw9ch3sw/mqdefault.jpg "How To Fix A Tight Psoas Muscle [Instant Hip Flexor Pain Relief!]
Fix your hip flexor pain fast with the exercises in this video! This is a step-by-step guide to identifying and treating a tight or weak psoas muscle. In this video, I’ll show you simple at-home tests to determine if your hip flexors are tight or weak and demonstrate the best stretches and strengthening exercises to relieve pain, improve hip mobility, and restore balance.
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
❓ What Is a Hip Flexor?
Your hip flexors are a group of muscles — including the psoas, iliacus, and rectus femoris — responsible for lifting your leg and stabilizing your pelvis. The psoas, in particular, runs deep through your core, connecting your spine to your thigh bone. When this muscle becomes tight or weak, it can cause hip pain, lower back discomfort, and even posture problems.
🧠 Do I Have a Tight Hip Flexor?
It’s true - our hip flexors become tight with extended sitting hours, sleeping with your legs tucked up, and other similar postures. But pain in the hip flexors is not always caused by tightness! Weakness in your hip flexors is a major cause of pain as well! And weak hip flexors never respond well to stretching - they need to be strengthened instead. I’ll show you how to determine the problem with your hips and show you the best stretches or exercises to address your specific pain.
💪 Best Exercises To Eliminate Hip Flexor Pain
In this video, I’ll guide you through targeted stretches to relieve tightness and powerful strengthening exercises to improve hip stability. The key to lasting relief is restoring balance between flexibility and strength — and these exercises will help you do exactly that.
EXERCISES IN THIS VIDEO:
TIGHT HIP FLEXORS
Flexibility Test (Thomas)
Supine Hip Flexor Stretch
Standing Hip Flexor Stretch
Kneeling Hip Flexor Stretch
WEAK HIP FLEXORS
Strength Test
Straight Leg Raises
Bridges
Single Leg Bridges
Bridges with Straight Leg Raises
Hip Flexor Chair Taps
0:00 Tight or Weak?
1:15 Test For Tightness
2:29 Stretches For Tightness
5:23 Test For Weakness
6:46 Exercises For Weakness
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS FOR YOUR HIP PAIN:
✅ FIX YOUR ANTERIOR PELVIC TILT POSTURE: https://youtu.be/98injdf2Qso
✅ THE REAL CURE FOR TIGHT HAMSTRINGS: https://youtu.be/X0Fcbx1Sb1A
✅ UNLOCK YOUR GLUTES: https://youtu.be/7ThcwuDw2dQ
✅ 8-MIN STRETCHING FOR TIGHT HIPS AND LOWER BACK PAIN: https://youtu.be/1xOpTPHjVhI
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![What’s Causing Your Sciatica? [Tests and Treatment At Home]](https://i.ytimg.com/vi/JJj2hlBGDOk/mqdefault.jpg "What’s Causing Your Sciatica? [Tests and Treatment At Home]
Effective sciatica treatment starts with an accurate sciatica diagnosis! These simple tests can help you determine where your sciatic nerve pain is coming from so you can treat it with better results. Physical therapist discuss bulged disc, degenerative disc, stenosis, and piriformis syndrome to help you understand the cause of your sciatica symptoms.
✅ BULGED DISC? WATCH THIS NEXT: https://youtu.be/oCZKt4jWmpg
✅ DEGENERATIVE DISC/STENOSIS? WATCH THIS NEXT: https://youtu.be/KvuWvZIfb9g
✅ PIRIFORMIS SYNDROME? WATCH THIS NEXT: https://youtu.be/W-3JRAyM6p8
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: https://urlgeni.us/amzn/stretchoutstrap
🔥 What Is Sciatica?
Sciatica is a condition where irritation or compression of the sciatic nerve causes pain that radiates down the leg—usually from the lower back, through the buttock, and sometimes all the way to the foot. It’s often described as burning, shooting, or electric-type pain, and can be incredibly frustrating to deal with.
🧠 How To Tell What’s Causing Sciatica
One of the most important things to understand is that sciatica is a symptom, not a diagnosis. Herniated discs, tight muscles, spinal stenosis, or even pelvic misalignment can all compress the sciatic nerve. In this video, I’ll walk you through some simple, at-home tests to help you better identify what’s actually causing your pain—because the right treatment starts with the right diagnosis.
💪 Best Exercises For Sciatica Pain Relief
Once you know the source, the right stretches and strengthening exercises can be incredibly effective. Whether it’s piriformis syndrome, a disc issue, or joint stenosis, I’ll show you the best movements to start easing your sciatic nerve pain today—without making it worse.
0:00 Sciatica
1:17 Causes of Sciatica
2:00 Bulged Disc
6:37 Don’t Miss This
9:14 DDD/Stenosis
13:06 Piriformis Syndrome
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
CHECK OUT MORE GREAT VIDEOS FOR SCIATIC NERVE PAIN:
✅ FAST SCIATIC NERVE PAIN RELIEF: https://youtu.be/iiAhpH8-k3Y
✅ 5 GREAT STRETCHES FOR SCIATICA PAIN RELIEF: https://youtu.be/jNS_mK-NeM8
✅ THE ACTUAL BEST EXERCISE FOR YOUR SCIATIC NERVE PAIN: https://youtu.be/nZhY9Y24xcs
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Inner Ankle And Arch Pain! [Tibialis Posterior Tendonitis Exercises]](https://i.ytimg.com/vi/Jm2iI0w4mDc/mqdefault.jpg "Fix Inner Ankle And Arch Pain! [Tibialis Posterior Tendonitis Exercises]
Stretches and exercises to alleviate tibialis posterior tendonitis FAST! If you have pain below your inside ankle and into your arch, these exercises can fix it! The best posterior tibial tendonitis exercises to help you feel better and return to running and other activity.
🔗 LINK TO DR JARED’S COCOA BUTTER: https://urlgeni.us/amzn/cocoabutter
🔗 LINK TO DR JARED’S RESISTANCE LOOP SET: https://urlgeni.us/amzn/resistanceloop
🔗 LINK TO DR JARED’S AEROBIC STEP: https://urlgeni.us/amzn/aerobicstep
🦶 Fix Inner Ankle And Arch Pain! [Tibialis Posterior Tendonitis Exercises]
If you’re dealing with pain on the inside of your ankle or along your arch, you’re not alone. This discomfort can make walking, running, or even standing unbearable. But don’t worry—I’ve got you covered! In this video, I’ll show you the best exercises to relieve pain and strengthen your foot so you can get back to moving pain-free.
🔍 Why Does the Inside of My Ankle Hurt?
Pain on the inner side of your ankle is often linked to overuse, weakness, or poor foot mechanics. Whether it’s from excessive walking, high-impact activities, or improper footwear, irritation and inflammation can develop along the tendons that support your arch—especially the posterior tibialis tendon.
⚡ What is Tibialis Posterior Tendonitis?
Your posterior tibialis muscle runs along the inside of your leg and helps support your arch. When this tendon becomes inflamed or weakened, it can lead to pain, swelling, and even fallen arches. If left untreated, it can get worse over time and lead to chronic foot and ankle problems. The key to recovery? Strengthening and mobilizing the right muscles!
🏋️ Best Exercises for Posterior Tibialis Tendonitis
I’ll take you through the most effective exercises to stretch, strengthen, and stabilize your posterior tibialis. These movements will help restore function, reduce pain, and improve the overall health of your ankle and arch. Whether you’re recovering from an injury or looking to prevent future issues, these exercises are a game-changer!
HOW TO FIX POSTERIOR TIBIALIS TENDONITIS
MASSAGE
STANDING GASTROC STRETCH
POSTERIOR TIBIALIS STRETCH
POSTERIOR TIBIALIS STAIR STRETCH
RESISTED ADDUCTION
SINGLE LEG BALANCE (WITH REACHES)
HEEL RAISE PROGRESSION
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS YOU MIGHT FIND USEUL
🔗 ACHILLES TENDONITIS EXERCISES THAT ACTUALLY WORK: https://youtu.be/sScaA3DSnUA
🔗 BEST EXERCISES TO STRENGTHEN YOUR ANKLES: https://youtu.be/FELvUzrahOY
🔗 FIX YOUR PLANTAR FASCIITIS FOOT PAIN: https://youtu.be/vNHOj3ubzbs
🔗 HEAL ACHILLES TENDONITIS AT HOME: https://youtu.be/bjwAxxQYqwM
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![8-Min Workout For FAST Knee Pain Relief! [Exercises For Knee Pain]](https://i.ytimg.com/vi/Jqac6t6q7bQ/mqdefault.jpg "8-Min Workout For FAST Knee Pain Relief! [Exercises For Knee Pain]
The best knee pain relief exercises in a quick follow-along workout! Strengthen your knees and eliminate knee pain at home with this fast, effective exercise routine. Physical therapy exercises you can do daily to strengthen your hips and knees and help your knees feel better.
🔗 LINK TO DR JARED’S HOME EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamroller
🦵 What Causes Knee Pain?
Knee pain can come from a variety of sources—overuse, poor mechanics, muscle imbalances, or even just getting older. Whether it’s pain under your kneecap, on the inside of your knee, or stiffness that makes it hard to move, chances are there’s a mechanical issue contributing to your discomfort. The good news? You can fix it.
🏃 Do Exercises Help With Knee Pain?
Absolutely. One of the best treatments for most types of knee pain is movement—specifically targeted, intentional movement. The right exercises can improve joint mobility, strengthen supportive muscles, and correct movement patterns to reduce stress on your knees. In this video, I’ll guide you through the exact routine I give my physical therapy patients to reduce pain and improve function.
🔥 Best Exercises For Knee Pain Relief
This 8-minute follow-along routine includes simple, effective physical therapy exercises you can do at home with no equipment. We’ll work on strengthening the quads, hamstrings, glutes, and hips while improving flexibility and alignment. Whether your knee pain is new or has been lingering for years, these moves are designed to bring relief—fast.
Knee Pain Relief Exercises In This Video
Quad Sets
Short Arc Quads
Straight Leg Raises
Heel Slides
Hamstring Bridges
Side Lying Abduction
Wall Squats
💬 Let me know in the comments how these exercises feel and which ones work best for you!
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CHECK OUT THESE BONUS VIDEOS FOR MORE KNEE PAIN RELIEF!
🔗 8 SIMPLE EXERCISES FOR KNEE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
🔗 FIX MENISCUS TEAR WITHOUT SURGERY: https://youtu.be/DPVSDtedWr8
🔗 EXERCISES FOR PAIN IN THE BACK OF YOUR KNEE: https://youtu.be/UqSHB6KS93s
🔗 FIX YOUR PATELLOFEMORAL KNEECAP PAIN: https://youtu.be/eQ8lQqTATYA
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