Channel Title: Physio Evangelist Channel Description: Justin Yee, Physiotherapist struggles to find time to make remotely entertaining and hopefully useful physiotherapy videos. Balancing between a full time job as a physiotherapist, co running an online platform for kombucha subscriptions, being in a relationship, trying to keep up with my passion of rock climbing, participating in church activities, maintaining my strength and fitness at the gym, all while trying to get enough sleep, drink enough water, eat well and trying not to go insane. <video> The shoulder's complexity is a thing of beauty Description: </video> <video> Barbell Pole challenge. Description: Send this to your gym bro/ pole friend </video> <video> STOP Knee pain in 5 minutes!! | Physiotherapy | Quad tendinopathy | PhysioEvangelist Description: Follow me on instagram, I answer questions: @MovewithJustinYee If you live in Klang Valley malaysia, please do me a favour and visit sharehalves.com a platform for homemade food and drinks. We have customisable kombucha and much more! Tendinopathy grading According to classifications of Blazina et al. Grade 1: -Pain after activity such as running, sports or squatting (all done with satisfactory form) Grade 2: -Pain at the beginning of an activity -Pain goes away once you warm up -Comes back after the activity Grade 3: -Pain that remains throughout and after an activity -You’re almost unable to participate in sport. Grad 4: -Your quad is basically completely torn -You can't extend your knee (AKA you f’ed up) The quadricep or the quad for short is made up of 4 muscles or heads. Vastus medialis obliques (VMO), Vastus intermedius (VI), Vastus lateralis (VL) and the rectus femoris. They all join into one tendon forming the quadricep tendon. This tendon then hugs the knee cap aka patella and from there forms the patella tendon that attaches to the tibial tuberosity. The quad does extension of the knee and flexion of the hip. The Vastus intermedius in specific elevates the patella during terminal knee extension. The quad tendon is basically the tendon that connects your quadricep muscles to your kneecap or patella. Quad tendinopathy is defined as a disorganisation of collagen protein fibres in your tendon. Tendinopathy happens when a tendon is shocked by an unexpected increase in load, and is unable to adapt in time. Either you had a long break from your training and went straight back to your normal intensity, or you progressed too quickly and prematurely increased your training intensity. Scenario 1, an olympic weightlifter who took a 2 week break and went straight back to snatching 200kg on his first session, boom quad tendinopathy. Scenario 2, a rock climber who took a 2 month break because of lock down and went straight back to climbing 6 days a week, boom tendinopathy. Personally, when I had quad tendinopathy. I had pain here when standing up after sitting for more than 10 minutes. Kneeling down for even just 20 seconds and getting up also, when I had quad tendinopathy, there would be pain in the first few reps of a squat session or activity, then pain would go away after warming up, but pain would then be worse after the squat session or activity. How do we test for quad tendinopathy? 3 Pain provocation tests, a pain provocation test means, if it hurts it's a positive test. No.1 Palpation, so pressing the tendon to see if it hurts. 2. A single leg decline squat And 3 a Resisted knee extension. Test it in full range, 3 repetitions, it should reproduce pain slightly above the knee cap. We can also use an ultrasound scan or a doppler. Criteria for what grade of tendinopathy you're in. is in the description below. Treatment Before you start your rehab, do the single leg decline squat to establish baseline, rate your pain out of 10. Mine was 5/10 at baseline. Now Phase 1 of our 4 phase rehab. Isometric exercises. Exercise 1: inner range quads, place a rolled up towel under your knee, and press down while lifting your heel. Aim to hold it for 45 seconds, repeat for 5 repetitions and do every single day. Your effort level should be about 7/10, once this becomes too easy, you can progress to exercise 2: an isometric wall squat. Go against a wall, sit at about a 80 to 90 degrees angle, for the same 45 seconds 5 reps everyday and should feel like 7 out of 10 effort. Phase 1 should last at least 1 week. Retest with the single leg decline squat, if pain is about a 3/10 after a week then you can progress to phase 2, if not then continue then retest. Phase 2 In phase 2, you will start exercise 3: lunges. For lunges, start with 4 sets of 15 repetitions with 10 to 60 degrees of knee flexion. To progress, either add weights and increase knee angle to full extension and 90degrees knee flexion. Or start exercise 4: bulgarian split squats. Do the same progressions as lunges. In phase 2 you will do phase 1 exercises every first day and phase 2 exercises every second day. Repeat for about a week, again test it with the single leg decline squat, if it is less painful after week 2 then progress to phase 3, if not then continue phase 2. Phase 3 In phase 3 you will do phase 1 and phase 2 exercises every first and second day, then phase 3 exercise every third day. Phase 3 exercise is exercise 5: reverse nordic curls. Kneel on a pillow, keeping your hips and upper body straight, lean backwards, your quads slowly letting you down. Start with just a 30degree hold, then progress to lowering down to 45 or lower if you are a brave soul. After a week or so, retest with the single leg decline squat, if better than before then progress to phase 4. Exercise 6 box jumps. and other running and dynamic drills if you are an athlete. </video> <video> Wrist problem fixed in 5 minutes!! / prominent styloid process of ulna by physiotherapist Description: Feel free to message me on instagram @ movewithjustinyee If you live in klang valley malaysia, then check out sharehalves.com for subscription kombucha and more malaysian handmade food and beverages. ECU Extensor carpi ulnari EDM Extensor digiti minimi druj distal radio-ulna joint ulno-carpal joint = the joint between the ulna bone and the wrist bones on the baby finger side of the wrist concentrics = muscle contractions that shorten and lengthen the muscle fibres isometrics = muscle contractions without moving the joints ligaments = soft tissue that connects bone to bone tendons = soft tissue that connect muscle to bone </video> <video> Watch your body malfunction. Description: </video> <video> The shoulder is a complex joint, including the glenohumeral joint and scapula. Description: </video> <video> Rock Climber series: Anti Barn door and derotation Description: </video> <video> Urinary dribble FIXED in 4 minutes! | Physiotherapist advice Description: Feel free to message me on instagram @movewithjustinyee Malaysians in KL or Klang valley! support me by visiting sharehalves.com to get homemade food and drinks. Build your own kombucha is our specialty! Dribbles after pulling our pants up is just the worse. There are multiple reasons for, what the medical field calls, post void dribble my nizzle. Where you urinate, pull your pants up then more urine flows out. Out of the multiple causes, I'm talking about one specific cause and that involves the pelvic floor muscles and pelvic tilting. We have pelvic floor muscles called the levator ani group and coccygeus muscles that span from your pubis bone to the tailbone, generally speaking. These muscles contract to close your urethra and anus, controlling pee and poop flow. So when your pelvic floor muscles are contracted, it stops pee and poop from coming out, when your pelvic floor muscles are more relaxed, pee and poop comes out. A study showed that with the pelvis rolled forward in anterior pelvic tilt, participants had stronger pelvic floor muscle contractions, while with the pelvis rolled backwards in posterior pelvic tilt, pelvic floor muscle contractions were less. Therefore when we roll our pelvis backwards into posterior pelvic tilt the pelvic floor muscles are in a position that is harder for them to contract, resulting in it being more relaxed, hence allowing free’er urine and feces flow. </video> <video> Finger injury FIXED in 4 minutes!! and WHAT IS IT? | Expert advice from Physiotherapist Description: **Feel free to message me on insta @movewithjustinyee **If you live in Klang valley, check out Sharehalves.com to support homemade food and drink businesses. **and @sharehalves media **credit to @sarahong98 for being my hand model. I used permeant ink, so she has FDP and FDS permanantly on her hands. Just like how I predicted so many would fall victim to the trap of climbing way too hard, way too soon. I myself got injured on my first climb back. The classic, I felt a pull in my finger, it didn’t really hurt so I continued climbing carefully, but the next day it felt stiff. This is a more casual video, on my own injury and how I am dealing with it, in hopes that you can relate too. I injured my ring finger or 4th phalange. From the mechanism of injury, Im suspecting the muscle or tendons of Flexor digitorum profundus (FDP), Flexor digitorum superficialis (FDS), lumbricals or a pulley injury which from the way it feels im thinking unlikely, but let’s test them. I want to test which one it is out of the 4 suspects. Test for FDP, FDP runs from the proximal surface of ulnar bone and interosseous membrane, forms the muscle belly then splits into 4 tendons and attaches to the tip of the fingers. It's the only muscle that connects here. So, to test I hold the mid phalange down then flex this part up, and apply a resistance with my middle finger here. Ah! I felt the same pulling feeling right here, FDP in sus as fuck. Second suspect, the FDS. FDS runs from medial epicondyle of humerus, coronoid process of ulna, proximal half of radius surface and attaches to sides of middle phalanges of 2 to 5. To test them we` Question them, where were you on the morning of 25th 11am?!!!! Unlikely you will get an answer so, we hold its brethren down and bend the suspect up like this and resist. Mine doesn't hurt as much as the FDP test did, so FDP is still sus. 3rd suspect, lumbricals, lumbricals run from the tendons of FDP and attach to the extensor expansion of the hand, that is these things here. The muscles flex the metacarpophalangeal joints. So to test, we stretch it like this, and then contract it at the joint it flexes. Mine doesn't hurt, but I do feel a slight discomfort, but remember it attaches to the FDP as well, which reproduced my pain. The A2 pulley is probably the most commonly injured because it attaches straight to the bone, making it less flexible. Mine isn't a pulley injury, but normally to test for it, the best would be an ultrasound scan, otherwise, it normally hurts around here during a crimp, it swells up, tender on palpation of this area here. If you ruptured all the pulleys, you get something called a bow string. Not a very detailed video, a quick one sharing my personal injury. Let me know if you want to see how I will be treating it. One thing I realised is that, when my pinky is bent up here, this test on my ring finger hurts, but when my pinky is locked down, the test on my ring finger doesn't hurt. I found some research saying that in some people, the Ring finger’s FDP connects to the pinky’s FDS, therefore, when I bend my pinky up using the FDS the FDP on my ring finger is pulled further and the test on my ring finger hurts. This is for another video, stay tuned. Don’t worry about it. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2780533/ </video> <video> How DNA can play a role in our injuries Description: </video> <video> Wrist pain | TFCC | ECU sub-sheath rehab Description: First video of the TFCC series. Dealing with injury to the ECU sub-sheath. Disclaimer: seek advice from a professional Doctor or Physiotherapist. In some cases, you might have ruptured your ECU sub-sheath and might require surgery. This video does not serve as official medical advice. Follow me on: Insta: @Physio_Evangelist *Comment below* and then drop me a message with a screenshot of your YouTube comment. I will reply you accordingly! :) 0:22 Content of the video 0:47 Common complaints 2:00 Assessment 2:30 Treatment 4:14 Additional information about the condition </video> <video> Headache relief in 1 minute | Physiotherapist shares experience Description: Feel free to message me on instagram: @movewithjustinyee In this video I talk about cervicogenic headaches. These are headaches that stem from the neck, either the joints, muscles or nerves. In this specific video we go through cervicogenic headaches coming from tight muscles in the neck and how to treat it. </video> <video> The most amazing sight New Zealand Description: Lake Tekapo, Hooker valley Adventure Follow me on my Socials Instagram: @Physio_Evangelist TIKTOK: @Physio_Evangelist Lake Tekapo is located in the central part of the south island of New Zealand. It is approximately a 3 hr drive south west of Christ church. From lake Tekapo, we embarked on a 1 hour 20 minute drive to the base of Mount Cook After the hike, we cooked a delicious steak meal and then went stargazing. The night sky was absolutely incredible, with more stars than I had ever seen before. Lying there looking at the stars felt like we were scuba diving, exploring the depths of an underwater world. But instead of the sea, the vast open sky was our ocean, and the galaxy of stars above us was a breathtaking sight that left us all in awe. </video> <video> Core stability and body tensioning for rock climbers Description: I'm training for a lead competition this October! I've decided to film my routines to help anyone else out there wanting to get stronger at lead climbing! Follow my Instagram: @physio_evangelist TikTok: physio_evangelist </video> <video> wrist pain fix in 4 minutes | Physiotherapy Description: Instagram: @ physio_evangelist Physio work place: REGEN PHYSIO AND SPORTS REHAB, ask for an appointment with me, Justin Yee. subscription kombucha: sharehalves.com - customized kombucha to your health goals, only in Klang valley for now. In this Video we will be treating pain in this area of your wrist, flexor carpi ulnaris tendinopathy. And you are bed. Flexor carpi ulnaris tendinopathies that i've seen are from pulling on pinches, side pulls or slopers repetitively, or badminton players who smash. However tendinopathies usually occur when you take a break then get back to the exact same intensity as before the break, or just by increasing intensity of your activity very quickly. So so bed. They usually point to this point here, the insertion of the flexor carpi ulnaris tendon. Sometimes the pain or tingling travels slightly upwards to the pinky side of the palm. They will usually feel pain and stiffness when waking up in the morning, but then gets better throughout the day. It is usually painful when warming up but then gets better during the activity like rock climbing, but then it hurts the moment they rest or stop doing the sport or activity. Very bed. For example, a patient of mine, who felt the pain when warming up for climbing, then didn't feel the pain at all when climbing, but then the second he came down from the climb, or rested on the wall, his hand would start to shake, and there would be a sharp ache in this point, sometimes radiating upwards to this part. However, it sometimes feels weaker than normal. Youre so bed. Treatment will start in phases. We will first start with a nice and gentle cross friction massage in a lengthened position, if it is too sore, you can apply some ice. Do this every morning for a few days. You can also put your wrist in a brace or tape it like this, so that the tendon is allowed to heal, do this for a couple of weeks. Once or twice a day you can take the brace or tape off to do rehab exercises. I want you to start with a closed chain exercise. In this position slowly rock your body forward and towards the pinky side. Pressing your pinky side of the palm into the floor, keeping your elbows straight and pressure your fingers and wrist into the floor. Hold for 10 seconds, come back, 5 sets of 30-40 second holds. Then you can progress to an open chain exercise. Take a pole or a broomstick, hold the lighter end, it should feel like 70% effort, hold for 10 seconds, 3-5 sets. Slowly lower it down. Repeat daily, but if it feels more than 3/10 soreness then rest, do it the next day and decrease intensity slightly. Once your pain gets noticeably less in the mornings, you can start doing exercises that involve the entire kinetic chain. We can do tricep pulldowns with a wrist ulnar deviation, kettlebell or dumbbell presses with ulnar eccentrics. After a week of these you can progress to push ups, pull ups if pain allows and then some power pushups pressing up fast, and absorbing the landing. It might take about 6-8 weeks to heal but after about 2 weeks rest you can start gradually going back to your sport but avoiding pain and not playing at 100% intensity. Try this program out and let me know how it goes, I would love to hear from you. You can also message me on instagram @physio_evangelist </video>

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Justin Yee, Physiotherapist struggles to find time to make remotely entertaining and hopefully useful physiotherapy videos. Balancing between a full time job as a physiotherapist, co running an online platform for kombucha subscriptions, being in a relationship, trying to keep up with my passion of rock climbing, participating in church activities, maintaining my strength and fitness at the gym, all while trying to get enough sleep, drink enough water, eat well and trying not to go insane.

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