♪ 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 therapists
on the internet.
- In our opinion, of course, Bob.
- All right Brad, I'm glad you think so
and today we're gonna talk about how to heal
a stubborn hamstring injury or strain
and we're using the Askling Protocol.
- You're gonna ask some--
- Ask me no questions, I'll tell you no lies, okay.
This is a video for Brad but you knew of these already.
- Well actually I've done some research,
I had a continued net on this about six months ago
but it's a good review for me.
- Here I thought I was helping him out
but it really has helped my wife a lot.
I've been struggling
with her hamstring injury for years, unfortunately.
She keeps re-injuring it
and so this'll help her and hopefully it'll help you.
- Absolutely, Bob.
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They come with wall anchors, right?
- Right, right, yep.
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- Excellent work, Bob, carry on.
- So hamstring injuries,
they're one of the most common sporting injuries.
- Oh yes.
- But unfortunately it also has
the highest rate of re-injury.
- Right, right, it's kind of like a sprained ankle.
Once it happens--
- It keeps doing it, yep.
One third, in the first two weeks, re-injure.
- Wow.
People need some help.
- So this is a study by Askling, Tenzgar,
Tenzvar and Thorstensson.
(Bob laughs)
- Sorry for that.
- Yeah, sorry for butchering.
Acute Hamstring Injuries in Swedish Elite Football:
A Prospective Randomized Controlled
Clinical Trial Comparing Two Rehabilitation Protocols.
- Wow, that's a mouthful too.
- Yeah, anyway.
- Well we're gonna make it simple for you.
- Yeah we're gonna make it simple, they came up with,
they found that eccentric exercises are more effective,
no surprise to the therapists, we both know that
and they came up with three exercises,
they call it the L Protocol.
So Brad's got a hamstring injury, he's gonna do all three,
I'll talk you through it and we'll tell you
the number of reps to do and how often to do them.
- And the nice thing about these, you can do them at home,
you don't need any special equipment.
- No, you really don't.
- And you know, I've thought about
this eccentric hamstring strengthening for a while
and it's, I'm glad they came up with this
because I guess I didn't have enough upstairs to--
- To do it, yeah.
It's funny, my wife usually doesn't listen to me
and that's why I always...
(Brad laughs)
The fact that she doesn't get better.
- She's a smart woman.
- Yeah, she's been doing these
and it's made a difference, so.
- All right.
- All right, the first one, Brad, you're gonna lie down.
- Should we do it here or on the floor?
- [Bob] I'd do it right here.
- But you could do it...
- Yeah, my wife does it on the couch.
- Oh really?
On the floor or the couch, so the surface is
not that critical, if it's firm, soft.
Okay.
- So you're gonna bring this,
let's say this is the hamstring one.
- Okay, so here's my injured hamstring.
- [Bob] See the stripes there, going straight up
and down right there
and all he's gonna do is grab on to this part right there
and then he's gonna stretch this up
until it just starts to feel pain and then off again.
- So that's specifically stretching those hamstrings,
so if you get any sharp pains with this,
you might be doing it too early.
- Or you might be doing it too far.
Just go to the point where you start to feel pain
and then back off.
You wanna test it a little bit but--
- So then, how many repetitions?
- This is, you do a lot of these.
She does them every day, three sets of 12,
two times a day.
- Okay, so she does 12 in a row, rests a little bit.
- Does another two more sets.
- I suppose you could do the other leg too.
- Sure, preventatively. - Just to get it to stretch up
and then you could compare the sore one to the good one.
- She showed me last night, her bad one, she goes right here
and then her good one, she goes that far.
- Sure, yep, so that's a good idea right there.
- So she, yeah she will know if she's getting better or not.
- Right.
- So lots of these, you know, I don't know when they come
up with these numbers if they're etched in stone
but you do a lot of them.
- Right.
- These three sets of 12, twice a day.
Okay, next one Brad.
The upright position, you have to get up now.
- Oh, get up.
Absolutely.
- This is the one where you're gonna bend forward,
they call it the diver.
- Oh yes.
- You're gonna have this knee slightly bent.
- Mm-hmm.
- The hamstring one and then you're gonna dive forward
and Linda asked me, my wife asked me--
- [Brad] Do you have to have a pool?
- No, no pool, no water either.
(Brad laughs)
You can hold on to something if you need to.
- All right, so this is the injured leg.
I'm gonna put a slight bend in the knee.
- [Bob] Slight bend, 10 to 20 degrees
and extend until you feel it, again you just go
up to the point where you feel it
and then you go back again.
- So the other leg, you do wanna extend out
like I have it, correct?
- [Bob] Right, right, exactly.
- We don't wanna keep it down so,
this is like that golfer's lift.
- [Bob] Exactly, perfect.
- That's good for your back, so.
There we go.
- [Bob] And you do three sets of six.
- Six?
Okay.
- [Bob] I don't where they come up with these numbers, Brad
and then it's done every other day.
- Okay, so not as aggressively.
- [Bob] No, no.
- So you just go down as far as you can feel it,
if it gets painful,
that's probably, just back off a little bit.
- [Bob] Yeah you might only be able to go,
I mean you initially can only go that far.
- Yep and you know, if I compare.
Actually it is a little easier on that other leg.
Mine's coming along though, I'm actually running
much better nowadays.
- Well good, we don't want to re-injure it,
so you better keep up with these.
(Brad laughs)
So the last one is called the Glider.
- Oh!
- Now if you, Brad do you wanna take one of your shoes off?
- Yes I do.
- We got a slippery floor here,
so this wouldn't actually work but on carpet,
you could just take a furniture glider.
- Sure.
- [Bob] And use it for the back leg.
- It slips a little bit here
but that's how you'd use that on carpeting
or if you're doing it like Bob said, on a smooth floor
with your shoe off.
So this again, this--
- [Bob] The affected leg, the leg that's sliding back is
not the injured leg.
- Right.
- So you're gonna bend the knee, Brad
and then you wanna get on the heel.
- So
you should have
my heel and you don't have to lift it up actually, do you?
- [Bob] Well--
- [Brad] But you wanna make sure--
- [Bob] Your weight is on the heel.
- The weight's on the heel and that emphasizes the hamstring
and then you just stretch out like that?
- [Bob] That's exactly it.
And that's three sets of four.
- That is pretty agg, especially when you get right out.
- [Bob] And you do it every third day.
- I'm gonna use this, this really helps with my stability
and you can see my foot coming up a little bit.
- [Bob] Yep perfect, perfect form Brad.
See how he's got this bent at 10 to 20 degrees again.
- Now the picture Bob has in there,
they always use these incredible athletes.
The guy's spread out like he was doing the splits.
I was like, there's no way that's gonna happen with me.
- Yeah if you look up the study, I mean you can google it.
- Sure.
- And it'll have the pictures and everything in there too
and the sets and all that, so.
- So that one was six reps at...
- Yeah, so I'll go over them again, Brad.
- Okay.
- The first one where you actually stretch,
that's three sets of 12, twice a day.
Next one, the upright position where you're diving forward,
that is three sets of six, every other day.
- Okay.
- The last one, where you slide back, the glider back,
three sets of four, every third day.
- Yeah so what you need to do is--
- Write it all down, you're not gonna recall it.
- Rewind the video a little bit, write it down.
If you're like me, I'm a slow note taker.
- Yeah exactly.
- Most people are much better than that.
- So I'll report back in about a month and let you know
if my wife's hamstring injury is,
I mean they have you do this for quite a few weeks.
They have them do it for like, six months.
- If I remember right, these actually are showing that
it prevents that return of injury.
- Right, right.
And that's...
Yeah, they talked about that.
- Right, exactly.
So I can literally feel my hamstrings,
they're a little tired right now.
They're good exercises, easy to do, do them at home
and do them as noted.
- Give them a shot.
Remember Brad and I can fix just about anything.
- Except for...
- A broken heart.
- But we are working on it,
even if we're not getting very far.
We continue, like Thomas Edison inventing the light bulb.
- We should get credit at least.
- Yeah we should, maybe even extra credit.
Thank you.
- Thanks for watching.
(upbeat music)