♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet ♪
- Howdy folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Yeah and we're the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna talk about hamstring injury
(winces)
fixed faster and less reinjury risk.
This is updated research.
- That's right, Bob, this is-
- We're always bringing you the latest.
- Exactly right, Bob.
So hamstrings, one of the most common
injured muscle groups there are.
I think everyone will agree with that,
as well as re-injured.
Once you injure them once
it seems like the re-injury or injury
is very prominent.
- Rate is high.
- Right.
So this is gonna help that.
Three researched exercises specifically for this,
as well as we've got some other treatments
that you can do-
- I'm so glad you're doing this.
My wife has been struggling with this
and we need some help.
- Bob, I always want to help you with your wife.
- All right (chuckles).
Be careful with that!
(laughs)
This is a family show.
- Let's keep going.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos, how to stay healthy,
fit and pain free.
Also, if you get a chance,
go to bobandbrad.com,
go to the giveaway section.
We're always giving something away.
This week we're giving away a Fit Glide.
- There it is!
- Great piece of device,
a great device or, actually, work on the hamstring.
- Yeah, that's one of the options.
- And the quad, the hips, knees.
Lightweight.
By the way-
(crashes)
- Ooh.
- You can also find the contest pasted
or pinned to the top of the page at Facebook.
Go to Instagram, Twitter, or TikTok
if you want a 60-second version of our program.
- Pasting is what you do in kindergarten
with that sticky glue stuff.
- That's right, yeah.
- We're pinning things on the gram or whatever it's called.
All right.
(gear rustles)
- You gonna come back?
- Let's say, cause I've had some hamstring injuries
and we've had comments.
You know, viewers commenting.
Let's get some updated stuff on this.
Your wife is interested.
It's a common injury, as we said.
So the orange around my leg is not a new fashion;
that represents my injured hamstring, okay?
So after you injured your hamstring,
it's sore, you're not gonna start
doing these exercises right away.
It has to be to the point
where it's not real tender when you push on it
or (indistinct).
You know, so...
Can you move, Bob?
- Sure.
- Get out of my way.
- So it could also, it could be the mid hamstring,
but it could also be up by the sit bones.
- Yep, up by that issue, too brassy.
But wherever it is, if it's real tender yet
and it hurts when you walk and you're limping,
it's not ready yet, okay?
You're gonna use cold packs,
you're going to rest it, you're going to elevate it.
Do some gentle massage, some very gentle stretching,
and after a few days, or whatever it takes
to get where you're walking is feeling better,
but you know you're not ready to do anything intense,
this is a good time to start these.
One thing you can do,
and this was emphasized in this continuing ed course,
is get in there and start doing some massage on it,
and you can do it before or after the exercises,
depending on how you respond to it.
But you're going to get in there
and work cross friction across the fibers of the muscle.
And you're going to work there,
and if it hurts immediately,
give it a little, you know, 10, 20 seconds.
And if the pain resides after that,
then you continue to do the massage
until your fingers get tired or sore.
Nowadays, a lot of people do have those massage guns,
which they can save your fingers.
They're very effective, and we have one right here
and we've been using these for
about a year now and we just love them.
As a matter of fact, we love them so much,
we decided to-
- [Bob] Put our name on one.
- Put our name on one.
I'm going to show you this
cause we're kind of proud of this.
This is a great quality massage gun.
You can see Bob and Brad there.
If you get this one, you will not be disappointed with it.
- [Bob] Right.
- There's no doubt about it.
- And it comes with a bunch of different heads.
Brad, I should say, you know,
initially, these came out quite a few years ago
and we were approached by a lot of companies
and we turned them down because it was $400 at that time.
- Yeah they were expensive.
- Which I thought was too much.
This one now is going to be much less.
I believe like 130.
It's got a coupon.
It's not available right now.
I mean link to it and you can buy it right now,
and we got a coupon for at least 20% off,
sometimes it's 40% off.
I'm not going to say, cause it changes
and may depend on when you watch this video.
- But yeah, it's August of 2020.
They should be-
- A very good price.
- Available.
- Yeah, very good price, and also
it works really quite well.
My wife's been using this before she goes out.
She massages the whole muscle.
- So there's six levels.
I usually go on level three or level four for my hamstring
because mine has been tweaked lately.
And I actually on the couch
and I get the muscle in a relaxed position
with my knee flexed.
You don't have to do it this way.
You can work at it from different angles,
which is what I do.
And you're going to spend a minute to three minutes
doing this.
You can go more if you want.
You can use this, obviously, on other parts of your body.
It typically feels very good,
relaxes things, increases the circulation,
which is always desirable.
Okay.
Let's say we're done with that.
We'll turn this off.
There you go, Bob,
This is going to be one of the first of the three exercises
I mentioned earlier.
You're going to continue to lay supine or on your bed.
- [Bob] This is the exercise, not this.
- Right.
What did I say?
- [Bob] No, I thought, nevermind.
Go ahead.
- Okay.
So here we got the injured leg.
90 degree flection in the hip.
Now this is done by the study from Askling,
A-S-K-L-I-N-G, in 2014.
If you want to look it up, go ahead and do that.
Get some more details.
This is called "The Extender Exercise."
You put your hands here with a hip at a 90-degree range
and you simply go up.
- [Bob] Wow.
- It's a simple hamstring exercise.
- [Bob] Sure.
- So we stretch.
- [Bob] You can do that on the couch.
- Right, exactly.
- [Bob] Or the bed, obviously.
You're going to do this, you know,
up to 10 repetitions or so.
You're going to go up til you feel some pain,
but no sharp pain.
We don't want to re-injure it;
we want to stretch it.
One thing they did mention:
this is going to stop the sciatic nerve
and scar tissue that can get involved
with the sciatic nerve.
Then you've got two problems.
- So it's the hamstring muscle
and the sciatic nerve breaking up that scar tissue.
- [Bob] It almost is like flossing.
- Yeah, exactly, exactly.
- [Bob] Not quite, but-
- And I can tell when I bring my head up,
it's a little tighter and less comfortable down,
and that has to do with the nervous system.
- [Bob] Sure.
- I'm not going to get into that.
So-
- [Bob] Brad, how often, how many times?
- These you can do up to three times per day.
- [Bob] Three times a day.
And each time 10 times, you said?
- Yeah, you can go more if you want,
if it's feeling good.
But 10 times is your first goal.
If you start and it's painful,
you know, just a few repetitions,
very gentle and work onto it.
This may take a few days to...
and you don't want to overdo it
cause that could set you back.
That's the first exercise.
Exercise number two.
- [Bob] All right.
- Am I counting right, Bob?
- [Bob] Yep, you're counting right.
- All right.
This one, I like this one.
It's called "The Golfer" or "The Diver."
I call it "The Golfer's Lift," historically.
- Sure.
- So, I'm not walking away.
I'm coming back.
Okay, here we go.
You're going to have to shoot down here, Liz.
I'm going to take a box.
I'm going to put something to lift up
and here we got a Bob and Brad cup, coffee cup,
but don't have coffee in it.
Empty, all right?
Now you need something to balance with.
Most people will, particularly with an injured hamstring.
Okay?
I'm going to use the Booyah Stik,
use whatever you need to balance with.
- [Bob] If you're on the golf course,
you can use the golf club.
- [Brad] There you go.
- [Bob] The putter.
- The injured leg is the one
that you're going to put the weight on.
You're going to have 10 to 20 degrees of knee flection.
In other words, this is straight.
Okay.
This would be 90.
We just want a little bit of knee flection, yep.
Okay.
Now what I'm going to do is, actually I'm going to,
this is my right leg.
My left hand is going to do the lifting.
I'm going to bend over.
Now look at this back leg.
Now what this does is this eccentrically works the hamstring
on my right, my injured leg.
I'm going to pick it up and go down.
Now I have the box here
because early on in the phase of the injury,
that might be all the farther you can go
before it starts to give you some sharp pain.
So if I can do 10 of these.
Now, I'm not doing this.
Notice.
I want to keep everything in line with my back.
I'll show you with the Booyah Stik
and the leg all stay in line.
So keep that in mind.
Oh, it hurts a little bit,
let's say the second and third one.
Oh, it's getting better.
That's okay.
If it's getting worse by the second or third one,
it's too early.
- So is that your painful hamstring
or is it on the other side?
- Well, it's my left.
- Oh, it is your left.
- But I've had my right injured, too.
- Sure.
- The re-injury part is...
I'm definitely in that crowd.
- Sure.
- Now, once that gets too easy, you lower it.
So I'm going to take...
this is just a shoe box, by the way.
Now I'm going to start going down to here.
Now, the other way you can increase the intensity.
Let's say I can get to 10 doing this
without any problems.
Oh, it's feeling better.
Simply speed it up a little bit.
Now this is more for the athletic person.
If you're not an athletic person,
just trying to get back to walking
or jogging like Bob's wife,
then you're not going to get real aggressive.
- [Bob] Right.
- Okay?
But she probably will want to get to this point.
It all depends on how the good leg goes.
- [Bob] Sure.
- With your good leg, if you can do this
all the way from the floor level,
you definitely want to get your legs balanced out-
- [Bob] Gotcha.
- And work it down here,
and once you get 10 with that, you go a little faster.
That quicker repetitions for increased intensity.
Or you can take a dumbbell, you know,
a one-pound, two-, three-pound,
and that's going to be more for those athletic,
the football player, that kind of thing.
- Yep, that's trying to get back
to the athletic competition.
- Was that clear, Bob?
- Yes, very clear, Brad.
- That was a good explanation?
The third and final one is called "The Glider."
- Sure.
- You're going to need something slippery on the floor.
So I've got just a pillow case here,
the blue pillow case.
Okay.
It's gotta be on the good leg.
The injured leg is going to be the weight bearing.
You're going to keep your heel flat to the floor,
weight going through the heel of the injured leg.
And then you need something for balance.
I'm going to use the Booyah Stik.
- [Bob] You can do it against a counter.
- [Brad] Counter, the wall, whatever, you know.
Your wife, I don't know, just-
(laughs)
Just kidding.
We had to put a dad joke in there, huh?
My mics falling off.
And we simply slide down and back up.
You go a distance that's comfortable, no sharp pain.
If it starts to tweak, back off
on how far you go.
Might be start out with just a little one, 10 to 15 reps.
Pain-free, just fatigue.
When it gets better, you can go a little deeper,
as well as, if you want to speed up the speed.
That's going to also stress it more.
- Which again, you're going to want to do
if you're an athlete in a high-speed sport.
- Right.
Tennis, things like that,
where you're really gotta work that agility.
- Football, basketball.
- Exactly, and then we're going to go down
as far as you feel comfortable,
starting out slow and
more faster, as tolerated.
Now, when you're done with these
and you can do 10 to 15 faster,
it still doesn't get you back into your sport.
If you're going to an aggressive sport,
then you're going to have to go to the next level,
which this doesn't cover.
But if you're doing something athletic,
but not real aggressive,
like Bob's wife jogging,
you know, you could start to jog,
but you're not going to go out
and jog three miles right away.
You might start with one mile and progress as you go.
- You could do the run-walk.
- Right, exactly.
- And that's what she's doing.
- Exactly.
- Well, very good, Brad.
I'm glad you did these because,
well, first off, I'd be curious
if we can get you back into shape there without-
- Well, Bob, there's no doubt about it.
I'm feeling strong like bull.
- I hope so because we're going to have a mile run
coming up here.
- Oh that's right, exactly right.
- I want to stop hearing the excuses
that your hamstring is bad.
(laughs)
- Well, don't start talking now because you're gonna be-
- Start talking trash.
- No trash talk cause I'm gonna lay the metal down that day,
I'm telling you that.
- I know you will.
(laughs)
- Remember, Brad and I can fix it just about anything.
- Except for-
- A broken heart.
- But we're working on that, are we not?
- We're going to help you guys out there.
- Say no more.
(synth beeps)