♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Good posture, Brad.
We gotta set a good example.
- You better believe it.
- Today we wanna talk about muscle soreness, DOMS.
Delayed-onset muscle soreness.
- Right.
- Five best ways to relieve muscle pain fast.
- Right, Bob.
We're talking about soreness and muscles
and sometimes this is this DOMS or DOMS,
you don't feel the soreness till two days later,
which if you haven't exercised historically,
you might say, "What's going on.
Is there something wrong with me?"
We're gonna explain all that and how to take care of it.
- I wonder if Dom DeLuise
gets DOMS by the way. - Oh Bob.
Why, Bob?
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy,
fit, pain free and we upload every day.
Also, go to bobandbrad.com
because we're always doing a giveaway.
This week we're giving away,
go to the giveaway section.
We're actually giving away a wall anchor.
This is the way you can get DOMS.
You can get sore from working out with the bands that
you have to buy that attach to the wall anchor.
- Say no more, Bob.
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- That's wonderful Bob.
- Bob- - So-
Go ahead Brad.
- Bob, I do wanna say,
I was on the internet and looking for research on
muscle soreness,
DOMS and I found there's information all over the place.
It doesn't seem to have anything
right, you know,
narrowed down to a specific treatment or whatnot.
So these five things, I think,
from what I've read and from our experience in the past
and other books
that we've read. - They'll help.
- Yep, I really think there's,
you're not gonna do all five of them probably,
but you pick out one or two, possibly three of 'em
and you're gonna get through this soreness
and again, the soreness,
oftentimes it'll occur two days later.
I still have that
and I've been exercising aggressively for over 25 years.
- Well I've done some research on this too Brad
in the recent past
so I actually remember some of it.
- Do we concur?
- We concur, and also what they found is that this DOMS
can really decrease
your performance. - Oh right, yeah.
- I mean significantly reduce your performance.
So like if you're working out too much
and you're not listening to your body,
you're not helping yourself.
You're not making gains
and you're actually going the wrong way.
So it's important to manage this.
It's important to understand this
and it's important to manage it.
- So when we talk about this muscle soreness after exercise,
if you think about the muscles are becoming sore,
and this is not fully agreed upon either,
but typically they're saying from microtrauma,
there's micro tears in the muscle and the tissues
and they have to heal up back up.
That's why there's inflammation in there,
possibly some swelling.
So we're gonna address it with (indistinct)
to get these to heal up quickly
so we can get back to our normal routine or as we progress
to get faster, stronger,
whatever the goal may be. - And you think it's accurate
to say Brad,
I think the research has shown this too,
that it's often eccentric training
that makes it worse, isn't it?
- I'm glad you brought that up
'cause that did,
was in one of the studies I was reading.
So in other words,
the muscle is lengthening with resistance.
You don't have to understand
that fully further but- - Understand that but
you'll find out that if you're doing plyometrics
or something like that,
oh my God, you can get sore on those things
because you are loading the muscle as it is lengthening.
- Right.
- One good example, I was very fit, in shape,
riding stationary bike all winter long,
even running outside at the time.
But I went,
and there's bluffs where I live
and I went to the top of the bluff, good workout,
and coming down was more than just
a two minute descent
which is eccentric, particularly the quads.
And I say, "I'm in shape."
I go down to the first time
and I am so sore.
And it's because of that eccentric,
running down a relatively long hill
on the quads. - Sure, so there's a lot
of ways that can be a cursor.
- Exactly. So how do you take care of this?
The number one thing is very simple to do hopefully is
get some sleep.
- It doesn't cost you anything.
- Right, get adequate sleeps.
At least seven hours or eight hours or more.
If you've got muscle soreness,
you may need more.
- Yeah, the most famous case here
and I actually have heard different numbers
so I'm not sure which one is true,
but LeBron James,
after a basketball game, yeah. - Oh, that's right, yeah.
- 10 hours.
And I've heard up to 12 hours
that he sleeps
and I don't,
I don't disagree with this.
I mean,
he is,
you look at this guy, he's 30 something years old
and he's still going at full speed
and very rarely gets injured.
- Sure.
- And I would guess Tom Brady
also puts in a lot of hours
of sleep. - Of sleep.
Make sure it's consistent
and plenty of it.
- It plays a larger role in your muscle development
as the actual exercise itself.
So do not discount this as sleep is a huge.
- Number two, cold packs.
You know, in therapy, we use cold packs, hot packs
all the time,
but typically if you've got sore muscles,
particularly when they're really sore.
Say you,
they're sore when you use them,
they're sore when you push on 'em,
it's like, that's the time to get a cold pack out,
put it on 15 to 20 minutes.
- Wow, if you're a real masochist or
is it sadist?
Masochist, you could actually get into the ice bath.
- Sure.
- So, I mean, I've never done that.
Have you done that?
- No. It's not very convenient.
- Right. I mean, to submerge your body it's, I mean,
you gotta... - Right, yeah.
I remember they said Reggie White used to do that,
a football player
for the Packers, Bob.
You know that team?
- They still have a team? - They've won Super Bowls.
You wouldn't know (mumbles).
- I just saw Aaron Rogers
has tied the record
or I think there was only one person
that lost more NFC championships than he.
- Really?
- Yeah.
- But- - Okay.
- We got get out. - We gotta go.
- Okay, so cold packs, probably not.
Get hot packs for this
acute type of pain. - Right, exactly.
- Number three, this is,
I like this one- - This is an important
one, I think.
- This one I think
really is important- - I think it works well.
- And it's really hard to do
and if you really have an aggressive-
- You're high intensity
like Brad. - High intensity, right.
I can exercise on or off,
but I'm getting much better at this.
This is active recovery.
Let's say you're a runner and you've run,
you've done some hills,
whatever it is,
you've got DOMS,
you have muscle soreness,
it's important to either jog
or just brisk walk.
Low intensity, very low intensity.
You're gonna feel like,
why am I even doing this?
This is not getting me anything to be in shape.
If you're at that level, you're probably at the right level.
And then a shorter duration.
If you're running 30 minutes a day,
you're gonna cut it down to
10 to 15 minute jog
or fast walk.
Very slow, no matter what you're doing.
If you're weightlifting,
back off on the weights dramatically.
Not 50%, but even more than that.
You're gonna feel like
I'm not getting anywhere with this.
Why am I doing it?
You wanna increase the muscle
or the blood flow to the muscles.
- It's gonna help you recover.
- Get that lactic acid out,
fresh blood and nutrients and oxygen in
without re-tearing those micro tears
and making this chronic pain thing go on.
- Yeah, and without
you're gonna just sabotage your gains.
- Right. I mean, exactly.
Exactly.
- So I think Brad and I have just
anecdotally that fallen,
that's probably one of the most important things we do.
Just take a,
give yourself a break.
- Right. Take a break.
Cut it way down.
You know, not for a week
but for a day or two.
- For a few days. - Couple days, yep.
Next one is massage.
Anything to increase
the blood flow to these sore muscles
is gonna help decrease
the pain and the soreness.
- What I found in the research, Brad,
I saw that quite often is that
if you actually do some foam rolling
or massage prior to working out,
that they've had good results with that.
I certainly think it helps to massage afterwards.
So again, anecdotally,
it just seems to really make a difference with me.
- Right, now,
one thing with massage,
has come a long ways in the last
year or two years
I should say. - Yes, it has.
You can get a professional masseuse, or massage.
That's very expensive, not convenient.
Most of us
are probably not gonna take that route
but if you can, that's great.
- Good for you.
- The next one is self massage.
If your legs are sore like my quads are sore,
you just actually massage them yourself
until your hands get tired,
get the blood moving
if you kinda know what you're gonna do.
I'm not gonna demonstrate it here today, Bob.
But the other thing that's very popular
and I wanna talk about this
is now those massage guns,
we have one right here,
have become very popular.
A lot of people are using them
and yes, they are and can be effective.
- Originally they were running about 400, $500.
- Couple years ago,
- We were approached by many companies
asking us whether or not we'd feature their guns
and we said, no,
because I just thought it was too much money for people.
- Well, for the average person
to go out and we really weren't familiar
with how effective they were at the time either.
So the combination, we just didn't
promote 'em.
- But anyway, you know, they've come down.
And we actually,
I think we actually came up with our own gun.
We were working with a company that does a great job
of sourcing these and they they're really sticklers
as far as quality control.
So I always feel like
any product they put on the market,
especially on Amazon,
high ratings, good reliability.
So we came up with our own Bob and Brad massage gun,
believe it or not.
- 'cause we always use 'em. - You see that?
- We have for at least over a year
and I'm using it right now.
I'm doing it.
- I'm using it right now too.
- I use it on my hamstring,
but it's coming along very good.
I've got a,
I'm gonna race Bob here
in the next few weeks.
- I think we might do it next Friday Brad,
but we'll talk. - Yeah.
- Oh, you're gone,
that's right, you're gone.
(laughing)
- I'm gonna be training.
- How convenient.
You just happen to be gone that day but yeah,
I used it this morning, actually on my hip flexor.
I've been using it every morning
and I just,
it works really well.
- So there's something you can use.
If you've got a really sore muscle,
you're not gonna use it initially.
Put that back Bob. - Sorry about that. (laughs)
- You can do it,
don't do your face.
It doesn't work it.
On those muscles,
you're gonna help get that blood flow in and out,
relax the muscle.
- This is actually airfield.
So this is a great head put on the massager.
- Most of them come,
this one comes with five different heads.
You probably can't see 'em in here,
but for different areas
of the body. - This is what I use.
- So you're gonna do that
two to five minutes on the area.
Probably not five.
It's getting pretty long.
I usually go about two minutes.
Yep. So anyways, that's a good option.
If you have a massage gun.
- What's nice about the guns is that
you're gonna use it
and your family members are gonna use it
and there's always something cropping
if you're in our age.
If you're you're up in the- - Well, I have a friend-
- Even athletes. - Chris, you know my,
he's 50 years old.
He uses it, his high school son uses it, his wife.
Once they got it,
they've got two guns now
and they're- - They're passing them around.
- Exactly, right.
So the next thing is,
which is similar to the massage gun
is a foam roller.
And you can foam roll,
this is a standard foam roller.
They come in different densities.
This one's kind of a medium density.
The black ones,
typically they're black and they're more,
they're hard
and that's for probably a more muscular person.
It's gonna be more aggressive and you can roll.
We have videos.
I'm not gonna demonstrate it here,
but you can roll muscles.
What actually works better,
and there was study.
I found a study done on this on college
athletes. - I saw similar studies.
- Is a vibrating- - A vibrating foam roller
works better.
- This is,
you can see how it vibrates.
It's less work for the person using it.
I like using it better than the other one.
Although I still use,
I use this one for other things too,
but it's a little easier and you can-
- And this is what Tom Brady-
- Tom Brady uses this too.
And he talks about how his injuries
rate has gone down later in his career.
- How his knee pain has gone down.
He was having pain in both knees
and now he doesn't anymore.
- His shoulders,
throwing arm, he was talking about continual problems.
And he started doing this.
- Well, he did exercise bands.
He doesn't use weights and he uses vibrating foam.
- He does have a professional masseuse.
- Yeah, that probably does help too.
- That really, what else?
But anyways, the fact that- - He eats really well too.
- Muscle pliability which we're talking about
with the gun and the rollers is
helping that blood flow recovery
and overall success.
So wow.
- Out of those five options,
I'm sure you'll find a couple that'll work for you
and put 'em to use
because if you want again,
move forward in getting fit
through exercise.
- Without the soreness. - Without the soreness
or with the soreness under control,
you need to do some of these things.
- There you go, Bob.
- Remember, Brad and I can fix just about anything-
- Except for-
- A broken heart.
- Right.
- And these five are probably not gonna help
with that either.
- No.
- But we'll continue.
We'll get a video on it pretty soon.
We've been saying that for eight years now.
- Yeah, thanks for watching.
(Bob chuckles)