♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
Brad Heineck, physical therapist.
Together, we are the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about
seven ways to reduce muscle soreness.
Now I'm going to be honest, Brad,
these are mostly adapted or taken from Kelly Starrett.
He's a doctorate of physical therapy
and a strength and conditioning
expert. - Right.
- He wrote the bestseller, "Becoming a Supple Leopard"
- And he also has a number of other books,
or not - - Right, he's got a book
on seating and running
and he's the real deal, so. - Right.
- These are his recommendations.
We added one ourselves,
but we won't tell you which one.
(both chuckle)
All right, let's start off with the first one.
After you work out,
you're supposed to try to drink water immediately.
- Okay.
- So that's supposed to help.
He likes to add sea salt to it,
which is interesting because
my understanding there's really no difference
between sea salt and regular salt.
- Right.
- It's just kind of the grainage
or the granular nature of it, but -
- Well, I'd like to hear some, what he says about it.
- Yeah, I would too.
- We're gonna interview him. - Yeah, we're gonna
be interviewing him, so - - Maybe we can ask him that.
- Maybe we can find out.
I like to add Nuun tablets.
- Oh, yeah. - N-U-U-N
because I like to put 'em into my drinks
when I go golfing and stuff like that.
- 'Cause I definitely - - Sure.
- Started - - Particularly
in warm weather.
- In warm weather, right. - Where you're
perspiring a lot.
- Yeah.
Number two, you should try to eat something
within 20 to 40 minutes of working out.
- Of working out. - Yeah.
- And anything in particular, a lot of proteins,
a lot of carbs? - He didn't
go into that. - Okay.
- He just said
eat something. - Yeah.
- So.
- I'm assuming not an ice cream cone though.
- Probably not, probably not. - Probably something
on the healthy side.
- Number three, I know we've mentioned this before, Brad.
You wanna kind of keep moving.
You wanna have adequate cool-down.
- Sure.
- And even next day, if you're sore.
we recommend you kind of moving, not high level.
- Right, active recovery.
- Active recovery.
- Which is, I've read that you
wanna keep your heart rate, is it at below cardiac?
And it almost feels like you're not doing enough.
- Right.
- Because you're in that "I need to exercise"
but your body needs circulation.
We need movement, but not too much.
And so yeah, I -
- You need that recovery time.
- Yep, yep.
- Now what he's really trying to warn against
is you work out, and you're in a rush,
and all of a sudden, boom, you get home,
you jump in a car and go to work
or whatever. - Right, right.
- Or you're sitting right away.
- Right, that taper down.
- Yeah, he wants you to taper down.
And it's funny, Brad, 'cause I go for a run in the morning
and I used to sit
at the computer. - Yep.
- Now I stand and just till,
it's not quite, throttling down as much.
- (chuckles) Sure, that, I see what you're saying.
- I try to - - So from running
to standing to sit.
- Yeah.
- And then go to bed or something.
- Yeah.
- (chuckles) The next thing,
we're going to recommend this,
is a massage gun.
It really works.
I think you can hit troublesome spots
and it's a great time after you work out to hit it.
- Sure.
- 'Cause the muscles are warm
and so we got lots of options here, right, Brad?
- Yeah, and they're great.
I know, using them for an injury
where you got some scar tissue,
you got a tight muscle,
you want to break that up.
- It's a lot easier - - Oh, yeah, actually -
- Than doing manual massage. - My wife just had
some surgery done where she had
some veins removed. - Oh, sure, yep.
- And they wanted her to massage the scar tissue.
- Right.
- Oh my God, this has worked beautifully on that.
She was - - Sure, then you don't get
sore fingers.
- No, but she's like, "Oh my gosh!"
You could just see this scar going down here.
- Which one did she use?
- She used this one.
- The smaller one.
- Yep. - I like this one.
- This is nice because it's almost portable.
I mean, you can put it in your pocket -
- Yeah, yeah, yeah. - And get away with it.
- Well, here, I'll try it. - This one's a little larger,
a little more powerful.
We'll have links below for all of these.
And then, if you want the monster -
- The monster.
- Well, I - - The power!
- This is for a big athlete.
- Yeah. - I have to admit,
I love this one.
Well, you're a big guy, Bob.
- But I'm not a big guy,
but it's got the steel head that screws on -
- Yep, yep, yep. - So it's really tough.
And when I used this one
I thought these were powerful and they are,
but this one, it'll knock your socks off.
- Well, it has a little more
that they call amplitude or travel -
- Right. - And otherwise
it goes further, so it's going to get in deeper.
Plus it's got a bigger motor.
- I mean, this is the first one where I put this on my calf
and you can see my pain face as Kelly Starrett likes to say
because this thing, it gets in there,
and if you're getting pain when you're on the muscle -
- Yeah.
- It needs, you need to work on it.
- Yeah, that's what I'm still trying to convince myself.
(Bob laughs)
'Cause my calves, I do this,
it's like, well with that one, I don't tolerate it.
But with the smaller one I do.
So I think I would need to start with this one.
- Sure.
- Because I don't have any symptoms with it.
I mean, when I run
or work out - - Right.
- They don't bother me.
But I gotta admit,
occasionally I will get a minor strain
with running. (Bob sighs)
- Yeah. - Is that the pain face?
That looks like - - Yeah, that's
the pain face. - So you like pain?
- Yeah, apparently, yeah.
It's a fine line between - - Well, there's a need
for people like that.
- There's a fine line between pain and pleasure,
as you know.
- And this one's in between.
- Right.
- This is a nice one.
- Well made, very silent.
- It's got the air flow.
- Yeah, air cooling,
you better believe it. - Air cooling,
that's what I'm trying to say.
- Yep, and they all have five different levels of -
- Yeah, and all different attachments.
- Yeah, the attachments are really nice.
- We'll go over that some time.
- Oh, okay, well, yeah, carry on.
- All right.
Next thing, Brad, I actually bought a pair for you.
We're gonna try wearing compression socks.
Or do you wear 'em already?
- No, no. - I've gonna wear mine,
I'm gonna to wear mine
when I'm at my standing desk.
- So what are you talking about, compression socks?
- Compression socks.
- The kind that have the air or just -
- No, no, just that you put on.
- Oh, okay, yeah.
I have worn 'em, yes.
- You have?
- Yep, they come up to the knee.
I mean, they have 'em that are anklets,
if you will. - This one
goes up to the knee.
- Up to the knee, yep, mm-hm.
- And you know, we're going to do
a whole video on this, by the way.
But when I started thinking about is LeBron James,
he got taken out of, it was a playoff series?
And his legs started cramping up.
- Yeah. And after that
he started wearing
compression socks. - Sure.
- You always see him with compression socks on.
- And there's a lot, there's quite a bit of science
to even manufacture these. - There is science
and it does help reduce muscle soreness.
The science has shown that,
the research has shown that, yeah.
- We did a video on this a long time ago.
- Oh, we're doing one tomorrow too
on it. - Really?
So anyways, yeah, so that,
it will be a little more updated
but yeah, they're a specific amount of pressure
and they're typically more pressure in the foot
and less up here so it promotes circulation
in the right direction.
- Really helpful.
Some people are even working out with them on.
And some people are putting them on afterwards.
- Ah.
- It depends on what you want to do.
- Sure.
- All right, number six, this is really important
is you gotta get plenty of sleep.
I mean, if you talk to Olympic athletes
they realize more than anybody
that the sleep portion is as important
as the workout portion, right?
And a lot of them will get nine hours of sleep a night,
nine, nine and a half.
- Well, the body's gotta heal.
- Yep.
- And especially with them, they're pushing it to the limit.
You've gotta get it to heal
so that they can,
you can work the muscles so they don't -
- Yeah, be maximal.
- Right, they need to break down, rebuild,
and then make it stronger day by day.
- Yep, sleep, sleep, sleep.
Okay, number seven, the final one.
And I didn't know this, Brad.
Vitamin D.
I take vitamin D three.
It's a different way I guess it's processed, but -
- Sure. - Made.
But I looked up the research.
Yes, it does help with muscle recovery, vitamin D.
So I don't know if you can get it from the sun too,
if you can just go out. - That's a good,
that's a good Chris question.
- Yeah, it would be,
or a pharmacist. - Just, yeah, right.
- We'd just throw that in, so.
This video, by the way, is part of a series of videos
on massage, actually,
so if you wanted - - Oh, this is gonna be
the series one in there too, huh?
- Yeah, yeah.
- Oh, good.
- So if you wanna check it out, the series,
go to bobandbrad.com,
go to the programs section - - That's right.
- And look for massage.
- Right.
And if it's not up yet,
it's because we're still downloading.
- Yeah, we're still - - And we've got
PDF printout. - Hablo-ing.
- There's a PDF.
- Yeah.
- We're gonna have PDF printouts
with this. - Yeah, with each one.
- So you can print it out and it'll remind you,
as a review and exercises
and how the video is telling you to do it.
- And how much are we charging for this, Brad?
- Well, Bob, that's a big,
it's not a big secret but it's a big surprise.
- Yeah. - It's absolutely free.
- Yep. - Not even an email.
- No, we don't even ask
for your name of your sister's boyfriend's girlfriend,
I don't know.
- Why, Bob?
That's a "Why, Bob?" for you.
- All right, let's check you out later.
(upbeat music)