😁Best Evidence: (Spend MOST of your time on this) (long term relief)

• Strengthening Exercises

• Stretching/ Range of Motion (ROM) Exercises

• Well designed rehab program: (Rest/ volume/ intensity/ load)

• Technique

• Proper movement

• Sleep

• Nutrition 

🙂Moderate Evidence (These are great SUPPLEMENTS to your rehab, but shouldn’t be the MAIN FOCUS) (short term relief)

• Massage

• Mobilization

• Manipulation

• Blood Flow restriction

• Dry needling

• Cupping

• KT Tape

• E-Stim

• Heat therapy

• Cold therapy

• Traction

• Ultrasound

• Voodoo Floss

• Supplements/ Oils / Muscle rubs/ Topical Agents

• Foam Rolling/ Lacrosse ball

😟 STRONG evidence AGAINST (These concepts have been proven inaccurate)

• Theory of: Bed rest for injuries

• Theory of: Joint/ Vertebrae/ SI joint/ Spine/ Pelvis can shift “out of alignment”

• Theory of: Fascia can be broken down by foam rolling

• Theory of: Lifting weights will stunt growth in children