Dr. Rob Jones

Dr. Rob Jones 🎙️ Host of The ‘Get Better Not Older’ Podcast
👨‍⚕️ 23+ Yrs Clinical Experience

12/24/2025

Do your first few steps in the morning feel brutal on the bottom of your foot?

If that sounds familiar, you may be dealing with plantar fasciitis. And hoping it will just go away on its own usually does not work.

Your foot is a lot like your hand. It has a ton of bones, joints, and ligaments that all need to move well together. When those joints get stiff, the foot cannot function properly, and pain shows up.

Here is a simple routine you can do to start fixing it.

Sit down and cross one leg over the other. Thread your fingers between your toes, spreading the foot open. Grab just below the base of your big toe and gently pull your hands apart while rotating back and forth. Do this about twenty times.

Then slide your hand slightly down the foot and find the tightest spot. Once you find it, work back and forth there for another twenty reps.

Do this before bed to loosen the small muscles in your foot and help restore motion.

Next, grab a tennis ball. Simply rolling lightly is not enough. You need to get into the deeper layers.

Place the ball under your heel and apply firm downward pressure with your body weight. Slowly roll the ball from your heel all the way to your big toe. Crush down, then roll back to the heel.

Move to the other side of your foot, find the tightest area, and roll back and forth through that spot for about a minute. Then change directions and roll across it for another minute.

Spending just a couple of minutes on these two movements before bed or before activity can dramatically improve how your foot functions.

It helps relieve pain, restore motion, and most importantly, helps you get better, not older.

12/23/2025

Do you feel a pinching or clicking in the front of your hip every time you lift your leg?

That can be your body throwing up a red flag.

A lot of the time, this shows up after long periods of sitting. When that happens, your glutes shut down and the muscles at the front of the hip start pulling the joint forward. Instead of staying centered in the socket, the hip shifts and that is where the pinch comes from.

When your glutes are working properly, they pull the joint back and keep it centered. Without them, every time you raise your leg, the hip slides forward and gets irritated.

Here is a simple way to fix it.

Grab a resistance band and anchor it behind you at hip height. If you do not have a wall anchor, a door anchor works great at home.

Your clicking hips need to hear this!

Step into the band so it sits right at the front of your hip. Walk forward until there is strong tension pulling the hip back.

Now take a step forward with the opposite leg and hinge at the hip by pushing your hips back. The band should pull the hip deeper into the socket.

From there, drive your foot into the ground, stand tall, and squeeze your glute as hard as you can. Hold that contraction for five seconds.

What is happening here is the glute is contracting while the band helps center the hip joint at the same time.

After five seconds, relax and repeat this fifteen to twenty times.

Just because you feel a small click or pinch does not mean something serious is wrong. But it is important to listen to your body and not ignore it. The longer it goes on, the worse it can become.

Grab a band, try this movement, improve how your hip functions, reduce pain, and most importantly, get better, not older.

12/23/2025

If you are like a lot of my patients, you probably own a massage gun but struggle to actually reach the spot that hurts the most.

Holding it, angling it, and fighting to get pressure makes it more frustrating than helpful.

That is why the Sozo Mount is a total game changer.

This wall mounted attachment lets you secure your massage gun at the exact height you need, so you can finally apply consistent pressure to the areas that need it most.

All you do is mount it to the wall using the suction cup, strap in your massage gun, and you are ready to go. It stays stable, even with significant pressure.

Once it is set, you can lean into it, find those tight spots, and either hold pressure or move through a stretch. This is perfect for working out knots, adhesions, and deep muscle tension.

It works great for upper back pain, shoulder tightness, hips, knees, and anywhere you need hands free access to real relief.

This allows you to reach deeper structures, improve mobility, and actually get results from the massage gun you already own.

This holiday season, if you or someone you care about deals with pain, ask Santa for a Sozo Mount and start getting better, not older.

12/22/2025

Are you getting that pinching feeling in the front of your shoulder when you lift your arm overhead or out to the side?

That could be something called shoulder impingement, and it is not something you want to ignore.

Let me show you how using a resistance band for just a few minutes can help reduce that pinching and improve your shoulder mechanics.

Start with a medium resistance band anchored low, around knee height. The reason for this lower anchor point is simple. When the shoulder and shoulder blade ride up, it creates that pinching sensation in the joint. We want to traction the shoulder downward to create space.

Place the band over the top of your shoulder and step out to create tension. If you are working your right shoulder, step forward with your right foot.

From here, gently search for where you feel the tightness. Let the band pull your shoulder down and back. This helps stretch tight chest muscles and allows the shoulder to move into a better position.

Slowly move your arm through the range where you feel restriction, up and down or forward and back, while keeping the band tension. The band helps hold the shoulder in a more optimal position so the ball of the joint can move better in the socket.

Spend a couple of minutes working through each direction that feels tight.

This can help loosen the shoulder, reduce pain, improve mechanics, and most importantly help you get better, not older.

12/19/2025

One of the best gifts you can give this year is not another thing. It is actually feeling good in 2026.

If you are like a lot of my patients and you have been dealing with chronic pain, no matter what you do, it keeps coming back. You have seen multiple doctors, multiple therapists, tried chiropractic care, and gotten massages, but the pain always returns.

If that sounds like you, you are a perfect candidate for this Christmas gift.

That gift is Dr. Rob’s Root Cause Rehab.

I created Root Cause Rehab to help you actually get to the source of your pain and eliminate it for good.

Here is how it works.

✅ We do 2 one on one tele sessions together. You and me. We sit down and talk through the true source of your problem.

✅ Then I build a personalized program specifically for you to address it and eradicate it.

By the end, you will have a program I designed just for you. It takes all the guesswork out and helps you eliminate pain so you can function better and live better.

12/19/2025

If you are over 40 like me and you want to protect your back as you age, you need to stop doing this move immediately. It is not helping your spine.

Here is why.

Most people over 40 are actually too flexible in their lower back. That means the spine is not stable, and that instability is what causes pain. Stretching your back more only makes the problem worse.

What you really need to do is loosen your hips while keeping your spine stable.

Instead of forcing your back into stretches, try a simple pigeon position. Start on your hands and knees. Extend one leg back and bring the opposite leg forward. Keep your chest up and turn your belly button toward the front hip. Do not drop your chest down. Dropping your chest stretches the back, and that is exactly what we do not want.

Stay in this position and take twenty deep breaths. This will loosen the hip without stressing the spine.

If that position is too intense, you can do the same thing on a couch or bed. Bring your leg up, keep your chest tall, pull yourself forward slightly, and turn your belly button toward the hip. Maintain your natural spinal curve so the stretch stays in the hip, not the back.

If that still feels like too much, sit in a chair. Cross one leg over the other. Do not push your knee down and do not drop your chest. Keep your chest up and simply lift your bottom heel off the ground. This will open the hip while keeping your spine protected.

Keeping your spine stable while loosening your hips is one of the best ways to protect your back as you age.

Loosen the hip. Spare the spine. Get better, not older.

12/18/2025

🖐️ How to properly deal with arthritis or hand stiffness!

12/15/2025

I’ve officially opened my schedule to work 1-on-1 with YOU.

It’s the holiday season, and if you’re like me, and a lot of people, I know you’re thinking of everybody else except yourself.

I want you to stop for a second and think about you for once.

Think about how you feel instead of putting yourself second to everybody else.

If you’re like a lot of my patients and pain has been holding you back, this is your sign.

My Root Cause Rehab January sessions are now open.

✅ This includes 2 sessions with me personally to get to the bottom of what is actually causing your pain. We will identify the root cause and start fixing it together.

But it does not stop there.

✅ Once we identify the problem, I will write you a personalized plan that you can follow throughout 2026 so you are not guessing, hoping, or stuck in the same cycle.

If you are ready to feel better, move better, and finally address the real issue, comment rehab below and I will send you the booking information.

Let’s get better, not older, together.

12/13/2025

Focus on the ROOT of the issue... 👇🏼 Here’s how!

Are you still bending over trying to stretch your hamstrings, but they never seem to loosen up? That move is one of the biggest reasons people stay tight.

Most tight hamstrings are not actually a hamstring problem. Your hamstrings are meant to have tension. They act like springs when you walk and run.

The real issue is usually your hips, specifically the deep hip rotators.

Instead of stretching the symptom, you need to address the source.

Grab something stable for balance. If you want to stretch your left side, stand on your left leg and lift your right leg so it stays parallel to the ground. Rotate your torso toward the side you are stretching, drop your chest, and look underneath your arm. You should feel a deep stretch in the back of your hip.

Once you feel that, push your knee straight back. That stretch should travel from the back of your knee all the way up to the top of your hip. Now you are actually stretching your hip and your hamstring together.

Hold that position for five seconds, then rotate the opposite direction and repeat. Perform ten reps, holding each stretch for five seconds.

This helps eliminate the hip tightness that is creating the hamstring tension in the first place. You are fixing the root cause, not just stretching the symptom.

Try this once a day, especially before a walk, and notice how much better your lower body feels.

Get better, not older.

12/11/2025

Do YOU experience this??

If you cannot get into this position without feeling a pinch or discomfort in the front of your hip, you may have something called Femoroacetabular Impingement. It is extremely common and the good news is that it is also very fixable.

When you lift your knee toward your chest, the hip is supposed to glide and rotate. If your glute is not firing correctly, the hip cannot move back into the socket. Instead, it bumps into the rim of the joint and compresses the labrum. That is the pinch you feel.

The solution is to get your glute to fire and pull the hip deeper into the joint. This alone can dramatically reduce that front-of-hip pain.

Here is how to do it.

Take a band and push your knees apart. Press the foot of the affected side into the ground. Create intra abdominal pressure and lift your hips up. As you lower down, keep pushing that knee out and keep pressure through that foot. You will feel the glute activate right away. Continue until tired, rest, and repeat.

Next, roll to your side with the band still around your knees. As the band tries to pull your knee up, push it firmly into the ground. Create pressure, lift your hips, thrust them forward slightly, then return back down. Perform two solid sets.

Do this three to four times a week before walking or exercising. Getting the glute online will help the hip glide properly. It will reduce the pinch, improve your mobility, and help your hip function the way it is supposed to.

12/10/2025

Do you honestly believe deadlifts are dangerous?

You’ve probably been told to avoid them, but the truth is, deadlifts aren’t dangerous when done right. They’re one of the most important functional movements you can learn.

Here’s the key:
✅ Keep the weight directly under your belly button (drop a “penny” from it—it should land between your feet).
✅ Engage your core, push your knees out, and use your glutes to lift.
✅ The weight should travel straight up and down.

Master these steps and you’ll strengthen your whole system, protect your back, and move better as you age.

Address

8383 S. Tamiami Trail #106
Sarasota, FL
34238

Opening Hours

Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 8am - 12pm

Telephone

+19414161441

Website

https://heydrrob.com/coaching

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