Step-by-step. No fluff.
How to actually use the gear we recommend. Each walkthrough names what to do, what to skip, and when to stop.
- 01
Shoulder Rehab with Resistance Bands
Four resistance band exercises form the foundation of many shoulder rehab programs. The technique matters; tension levels matter; here's how to do each correctly.
- 02
How to Use an Ice Pack for an Acute Injury (RICE Protocol Updated)
Acute injury cold therapy protocol: how often, how long, what to avoid, and how the updated RICE protocol differs from the old version.
- 03
How to Foam Roll the IT Band (Without Wasting Your Time)
The IT band itself is dense connective tissue that rolling won't change. Here's what to roll instead, in what order, and for how long, plus the strengthening that goes with it.
- 04
Where to Place TENS Pads for Lower Back Pain
Pad placement makes a big difference to TENS for back pain. Here's the exact placement for four common low back pain patterns, plus what to avoid.
- 05
How to Use a Heating Pad for Lower Back Pain (Without Burning Yourself)
Using a heating pad for back pain works best when done right. Duration, temperature, positioning, and the moist-heat option each matter. Here's the proper protocol.
- 06
How to Use a Massage Gun on Your Glutes (For Real Deep-Tissue Work)
The glutes are where a massage gun's power really matters. Here's the technique, the attachment to use, and the gun settings that reach the deeper glute muscles.
- 07
How to Apply KT Tape for Plantar Fasciitis (Step by Step)
Plantar fasciitis taping with kinesiology tape only helps if it is applied correctly. Wrong application gives no benefit. Here is the right way, step by step.
