Bob The Physio

13/02/2026

Achedaway Mini Scraper in Use 🔥💪

The Achedaway Mini Scraper is designed for soft tissue work and muscle recovery, combining controlled heat ♨️ with a compact, easy-to-use design.

In this video, we show:

📦 What comes inside the box

🌡️ How the heat settings work

🦵 Application on the calves

💪 How to use it around the elbow

🧠 Gentle work through the neck region

Heated soft tissue tools may help improve local circulation, reduce muscle tone, and support mobility when programmed appropriately within a rehab plan.

⚠️ If you’re experiencing persistent muscle tightness or mobility restrictions, proper assessment and load management always matter.

For personalised treatment and guidance, visit our clinic.

🎯 Special Offer:

Get an extra 10% discount on rehab equipment using the link below:

🔗 https://achedaway.com/?ref=BOBFIRO�
💥 Use my discount code Bobfiro to get $25 off your purchase.

If you’d like to see more applications of this tool, leave a comment below 👇

SportsRecovery MyofascialRelease ManualTherapy RecoveryTools BobThePhysio

12/02/2026

🎾 Tennis Elbow isn’t just an elbow problem — it’s a load management problem.

It’s not about “resting it forever.” It’s about applying the right load, at the right time, in the right amount.

Tendons don’t heal with complete avoidance. They adapt with structured, progressive loading.

❌ Common mistakes:

• Constant stretching into pain
• Repeated steroid reliance
• Ignoring grip and wrist strength
• Stopping rehab too early

✅ What actually works:

• Gradual tendon loading
• Grip strength progression
• Managing training volume
• Patience + consistency

If your elbow pain keeps coming back, it’s not random — it needs proper assessment and a clear plan.

📍 Book your session with our clinic

🔗 https://dublinsportsinjuryclinic.setmore.com


SportsPhysio InjuryPrevention

12/02/2026

💥 More Core Exercises ≠ Faster Disc Bulge Recovery

One of the biggest misconceptions in rehab is:

“If I strengthen my core harder, my disc bulge will go away.”

That’s not how spine rehab works.

A lumbar disc bulge is not a “weak core” problem. It’s a load tolerance and movement strategy problem.

When you overdo core exercises — especially repeated flexion work (crunches, sit-ups, aggressive planks done daily) — you can:

❌ Increase spinal compression
❌ Increase intra-discal pressure
❌ Maintain muscle guarding
❌ Reinforce fear-based bracing patterns
❌ Sensitise already irritated structures

Your spine does not need constant bracing. It needs graded exposure, load variation, and capacity building.

🔎 Research shows that high spinal flexion loading significantly increases disc pressure and posterior annulus stress — particularly relevant in posterior disc bulges.

📚 Wilke et al., 1999 (Spine Journal)
In vivo intradiscal pressure measurements demonstrated that certain trunk flexion and loaded core tasks substantially increase disc pressure compared to neutral postures.

This supports the principle that repeatedly loading a sensitised disc in high-pressure positions may aggravate symptoms rather than improve them.

🧠 What actually helps:

✔️ Progressive loading (not maximal bracing)
✔️ Posterior chain strengthening
✔️ Hip mobility & control
✔️ Walking tolerance progression
✔️ Gradual return to functional tasks

Recovery is not about “stronger abs.” It’s about building a spine that tolerates life again.

If you’ve been smashing core exercises but still feel stuck…

👉 Book a proper assessment and get a structured, evidence-based plan.

🔗 https://dublinsportsinjuryclinic.setmore.com


SpineHealth

11/02/2026

10/02/2026

Pain between your shoulder blades and how to fix it

If you are suffering from Cervical disc bulges, lower back pain, or any type of musculoskeletal pain. You can definitely recover and get pain free if you have a structure and plan to follow.

If you need help, feel free to leave me a comment and I would be happy to help. If you need further assistance you can always book an online consultation for a customized rehab plan with the link below.

https://dublinsportsinjuryclinic.setmore.com

Pain between your shoulder blades and how to fix it1- Cross Over body weight: 0:50 2- Cross Over with Resistance Band: 2:243- Hip Hinge: 3:234- Chest opener ...

09/02/2026

🔥 Sciatica Pain – What You Need to Know 🔥

Sciatica isn’t just “back pain” — it’s nerve-related pain caused by irritation or compression of the sciatic nerve, often from a disc bulge/herniation, spinal stenosis, or poor movement tolerance.

⚡ Common symptoms

Pain radiating from the lower back into the buttock & leg

Tingling, numbness, or burning sensations
Symptoms worse with sitting, bending, or prolonged inactivity

🧠 Important to understand ✔ Pain does NOT always mean damage

✔ Avoidance and rest can actually delay recovery

✔ The nervous system needs graded, confident movement

🏃‍♂️ What actually helps

✔️ Progressive mobility & strength work

✔️ Nerve gliding when appropriate

✔️ Improving walking, sitting, and daily load tolerance

✔️ Addressing fear of movement, not just pain

❌️ There’s no one-size-fits-all exercise — the right
exercise at the right time matters.✔️

👉 If sciatica is limiting your life or you’ve been told surgery is your only option, let’s assess it properly.

👉 Book an online or in-clinic consultation and get a structured, evidence-based rehab plan tailored to you.

https://dublinsportsinjuryclinic.setmore.com/

PhysioRehab

08/02/2026

💥 Pre-Workout Stack That Actually Makes Sense 💥

Whey Protein Isolate + Glutamine + Creatine Monohydrate (⏱ ~60 min pre-workout)

If your goal is strength, lean muscle, and better recovery, this trio is simple, evidence-based, and effective.

✅ Why take them pre-workout?

🥛 Whey Protein Isolate

Rapidly digested → fast amino acid delivery
High leucine content stimulates muscle protein synthesis, & Supports strength and lean mass when paired with resistance training.

🧬 Glutamine

Supports gut integrity and immune function (useful during hard training blocks)

May reduce exercise-induced muscle soreness and support recovery in high-volume training

⚡ Creatine Monohydrate

Increases phosphocreatine stores → more power & reps Improves strength, sprint performance, and lean mass
One of the most researched and safest performance supplements

🧪 What the research says

Creatine: Meta-analyses show significant improvements in maximal strength and fat-free mass when combined with resistance training (Kreider et al., JISSN).

Whey protein: Rapid leucine-rich proteins significantly increase muscle protein synthesis post-training (Tang et al., J Appl Physiol).

Glutamine: Evidence supports immune and gut support during intense training; recovery benefits are most relevant under high stress or volume (Castell et al., Nutrition).

📌 How to use 👇

💪 Whey isolate: 20–30 g

💪 Creatine monohydrate: 3–5 g daily

💪 Glutamine: 5 g

👉 Take ~60 minutes before training (or creatine anytime daily if preferred).

No hype. No “magic pre-workout.”🙌💪

Just fuel that works when combined with smart training and consistency.

🛒 Quality supplements matter—choose trusted sources.

GET 10% DISCOUNT USE MY CODE (BOBPT)

04/02/2026

🌟 Client Testimonial – Ayushi (Online Rehab) 🌟

Ayushi joined my online rehab programme with ongoing pain and uncertainty around movement.

Instead of generic exercises, she followed a fully customised rehab plan built around:

✔️ Targeted mobility work

✔️ Progressive strength training

✔️ Gradual exposure to movement

The goal wasn’t just pain reduction —
it was building strength, confidence, and trust in her body again 💪

Through structured progression, her body became more capable, movement felt safer, and pain stopped dictating her daily life.

This is what rehab should do:

🧠 Educate

🏋️‍♀️ Build capacity

🚀 Restore confidence — not fear

Pain reduction is a result of getting stronger and moving better — not the starting point.

👉 Watch Ayushi’s testimonial

👉 Save this if you’re struggling with ongoing pain

📩 Want a rehab plan that’s built around your body, symptoms, and lifestyle — not random exercises?

Book an online consultation and let’s build your roadmap to recovery.

https://dublinsportsinjuryclinic.setmore.com/

03/02/2026

DO’s & DON’Ts of Sacroiliac (SI) Joint Pain 🦴⚠️

SI joint pain is often aggravated by how you move day to day — not just what you do in the gym.

✅ DO

✔️ Stand with weight evenly distributed

✔️ Walk with shorter, controlled steps

✔️ Sit with both feet supported

✔️ Sleep with pelvic support (pillow between knees or under pelvis)

✔️ Build strength in your glutes & core for long-term stability

❌ DON’T

⛔️ Load one leg repeatedly (hip hanging, single-leg standing)

⛔️ Stretch aggressively into pain

⛔️ Twist under load

⛔️Push through sharp or worsening pain

🔑 Key point:

SI joint pain responds best to load management + progressive strength, not forcing mobility.

If your pain keeps flaring despite rest or stretching, you likely need a structured rehab plan, not guesswork.

👉 Book an assessment or online consultation

👉 Follow & for evidence-based rehab

RehabNotRest

02/02/2026

📍 L5–S1 Disc Herniation / Bulge

A disc herniation or bulge at L5–S1 is a common cause of lower back pain and sciatica-type symptoms due to irritation of nearby nerve roots.

Common symptoms include:

✔️ Low back pain

✔️ Buttock pain

✔️ Leg pain or heaviness

✔️ Numbness, tingling, or weakness

Nerve irritation at this level often increases mechanical sensitivity, meaning normal movements like walking or hip extension can aggravate symptoms.

🧠 How Femoral Nerve Glides Help

Femoral nerve glides don’t stretch the nerve — they help it move and tolerate load better.

They can:

🔹 Reduce nerve sensitivity

🔹 Improve nerve mobility

🔹 Decrease leg and back symptoms

🔹 Support smoother, less painful movement

Performed gently with controlled hip extension and knee bending, they should never increase pain during or after.

📊 Research Evidence

Neural mobilisation techniques, inc
luding femoral nerve glides, have been shown to reduce pain and disability in people with lumbar nerve root involvement when added to standard rehabilitation.

📚 Journal of Orthopaedic & Sports Physical Therapy
Smith et al., 2020

📢 Take Action

Femoral nerve glides can be a powerful tool in L5–S1 disc rehab — but only when used with the right technique and dosage.

👉 DM or book a consultation to learn how to apply them safely and effectively.

Follow for more tips 📚💪

NerveGlide Neurodynamics PhysioRehab MovementIsMedicine SpineHealth

28/01/2026

🪑 SEATED EXERCISES FOR SCIATICA PAIN

Low-impact relief you can do anywhere

Sciatica doesn’t mean rest — it means smart, well-chosen movement at the right stage of recovery.

Here are safe, seated exercises commonly used in early or flare-up phases 👇

✅ 1. Seated Sciatic Nerve Glide

• Sit tall
• Slowly straighten one knee
• Gently lift toes toward you
• Return to start

🟢 Improves nerve mobility without over-stretching

✅ 2. Figure 4 Stretch (Seated)

• Sit upright
• Place ankle over opposite knee
• Gently hinge forward
• Keep spine relaxed

🟢 Targets deep hip tension that may irritate the
sciatic nerve

✅ 3. Seated Piriformis Stretch

• Cross ankle over knee
• Mild forward lean
• No forcing

🟢 Reduces buttock compression around the nerve

✅ 4. Seated Spinal Flexion

• Sit tall → gently round forward
• Let head and shoulders relax
• Return slowly

🟢 Useful for flexion-tolerant backs

✅ 5. Seated Back Extension

• Sit tall
• Gently arch the lower back
• Chest up, shoulders relaxed
• Return to neutral

🟢 Helpful for extension-responsive sciatica (often disc-related patterns)

⚠️ Important Guidelines

✔ Pain should stay local or reduce
✔ Slow, controlled movement
✔ Stop if symptoms travel further down the leg
❌ No aggressive stretching
🎥 Want the full routine + progressions?

👉 Watch the full video on my YouTube channel Bob The Physio for step-by-step guidance, cues, and common mistakes to avoid.

27/01/2026

🦴☀️ Vitamin D3 + K2 — Stronger Bones, Better Recovery & Back Pain Support

I regularly recommend Vitamin D3 + K2, and this high-quality option from is a simple, effective daily supplement—especially if you train, work indoors, or deal with recurring back pain.

Why this combo matters 👇

✅ Bone health: Vitamin D3 improves calcium absorption, while K2 helps guide calcium into bones (not arteries)

✅ Muscle function & recovery: Adequate vitamin D supports strength, coordination, and tissue recovery

✅ Immune support: Particularly important during
winter and low sun exposure

✅ Heart health: K2 supports healthy calcium metabolism

✅ Easy daily dose: Highly concentrated softgel
Vitamin D & Back Pain 🔎

Low vitamin D levels have been linked with increased severity of chronic low back pain.

Research shows that correcting vitamin D deficiency can lead to improvements in pain and disability scores, particularly when combined with proper rehabilitation and exercise.

📄 Reference:

Brady SRE et al. Vitamin D supplementation may improve back pain disability in vitamin D-deficient adults.

Journal of Steroid Biochemistry & Molecular Biology, 2019.

👉 Supplements don’t replace rehab—but correcting deficiencies supports the foundation for recovery.

💥 Get 10% OFF with my code: BOBPT

🔗 Order here: https://prozis.com/1nRnG

MuscleRecovery