Battlefield Rehab: Joint Pain Self-Treatment Guide
Joint restrictions & inflammation are the cause of pain for the majority of my patients.
Battlefield rehab is the process of identifying & fixing these conditions.
Below is video explaining the basics of battlefield rehab, followed by a body diagram where you can select your area of pain and be routed to the relevant self-treatment guide.
The entire battlefield rehab process will take approximately 15-20 minutes.
Step 1 : Watch This Video
Step 2: Select Your Area of Pain
Not Sure Which Area to Select?
Below is an FAQ if your pain location doesn't fall perfectly in one of the above squares.
Keep in mind that if following the algorithm for the joint you select doesn't prove successful, you can always come back to this page and select the other joint you were considering.
Most often a neck referral. Start with the neck. If moving the neck causes your pain, you know the neck is very likely to be the source. If the neck sequence doesn't prove effective, perform the shoulder sequence.
Pain that crosses two arm joints (ex: shoulder & elbow) are almost always a referral from the neck.
Pain that goes down the arm but doesn't cross two joints (ex: only goes from the shoulder to the mid-arm) are still more likely than not to be the neck, but it's not as definitive.
Therefore, in either case, start with the neck. If the neck sequence doesn't prove effective, perform the sequences for the joints closest to the pain.
Most often a neck referral. Start with the neck. If moving the neck causes your pain, you know the neck is very likely to be the source. If the neck sequence doesn't prove effective, perform the mid-back sequence.
Can be the neck, mid-back, or shoulder. If movement of one of those joints doesn't clearly stand out as more pain-producing than the others, perform the sequences in the order listed (neck, then mid-back, then shoulder).
Pain that crosses two leg joints (ex: hip & knee) are almost always a referral from the low back.
Pain that goes down the leg but doesn't cross two joints (ex: only goes from the hip to the mid-thigh) are still more likely than not to be the low back, but it's not as definitive.
Therefore, in either case, start with the low back. If the low back sequence doesn't prove effective, perform the sequences for the joints closest to the pain.
Most often a lumbar referral. Start with the low back. If moving the low back causes your pain, you know the low back is very likely to be the source. If the low back sequence doesn't prove effective, perform the hip sequence.
Most often a lumbar referral. Start with the low back. If moving the low back causes your pain, you know the low back is very likely to be the source. If the low back sequence doesn't prove effective, perform the hip and then knee sequence.
Pain isolated to other areas of the body are unlikely to be radiating from a joint. It's not impossible, but it's unlikely. Therefore, if you have pain in areas not listed, I'd recommend utilizing other resources on this website or contacting myself, your medic, or your primary care provider.