♪ 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're the most famous
physical therapists on the internet.
- In our opinion of course Bob, booyah.
- Today we are going to talk about
new IT Band stretch slash massage that works
stop knee pain.
A lot of people don't realize that something
that starts way up here in the hip
can actually cause knee pain.
- Right. - But, Bob,
it was new IT Band stretch massage that works.
- Didn't I say it right?
- Well, you didn't put the pause in there.
Pause, stop knee pain.
- Alright, next time I'll have you do it.
(laughing)
By the way, if you are 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, join us on our social media channels.
Especially Instagram, officialbobandbrad.
We got some new cool photos on there
and on Facebook.com.
We're one week away from hitting a million subscribers
and we are gonna start giving away stuff.
We are going to give away our children.
We're gonna give away,
- Well, Bob listen. - Our vans, our I don't know.
- Why, Bob, why?
- I don't know. - Carry on Bob.
Bob, this actually was a request from one of our viewers
made a comment, he said let's update our IT Band.
We haven't done it.
So I did a little research on it
and this is what we came up with.
- Alright, let's go.
Let's go to work.
- Alright let's, Sam is involved.
- Oh sure, that's right.
We are gonna over here first. - [Brad] The anatomy first.
Exactly, a little A and P.
Well, at least the anatomy portion.
So here we have.
- P is physiology if you were wondering
out there what the P was.
- [Brad] Yeah, we're not gonna do any physiology
but, if you look at the anatomy of the IT Band,
it actually connects up to the Iliac Crest up here
and, our duct tape represents the IT Band,
and that's a good, because the IT Band
is very stout, fibrous stuff.
Just like duct tape.
- [Bob] Yeah and it really doesn't probably stretch
that well, it's probably more the muscles
that attach into it that stretch more than anything else.
- [Brad] Good point Bob.
And, so that's why we have in blue, this represents
the Tensor Fascia Lata, TFL.
And that connects in this and the fibers run this direction
connecting up to the IT Band.
And, don't forget the Glute Maximus.
Now, there is not a full connection
but it's partial connection to the IT Band as well.
So, we wanna get after those muscles
and they will be easy and more pliable
to work with than the IT Band.
But we're gonna work on the IT Band as well.
But, don't forget this,
it connects down
across the knee joint to Gerdy's tubercle
which is on your tibia.
A little plateau there.
But that's not so important there's actually
a bursa under there.
- [Bob] A bursa's a fluid filled sac.
That can get irritated if this band is tight.
- There happens to be a number of nerve endings
in your bursas.
You have bursas all over your body, you know,
working as lubrication.
- All by the joints, yeah. - Yep, so there we go.
Now we're gonna show you how to address
all these areas.
- So, if you're biking, I just want to show this,
if you're biking that's gonna irritate
that bursa if it keeps pulling it, if it's tight.
Or any action where you're repeatedly flexing the leg.
So, you could have it in running too.
- As a matter of fact, we had a,
Dan came in and he showed us - a triathlon, right.
And he had very severe knee pain and he
we're gonna show the stretch that cured that
in a couple weeks.
- By the way, when I was in school,
in Physical Therapy School, we always had to say
Tensor Fascia Lata.
I don't know, we thought that was funny.
When you're young it's funny.
- Glad you shared that with us Bob.
Let's carry on.
- You're gonna be saying it later, Tensor Fascia Lata.
I know you are.
- Okay, we're going to start with the soft tissue work.
In other words, it's like Tom Brady, the football player
- Muscle pliability. - Right, he uses
a six inch foam roller what we have here and,
to get at those muscles and the TFL.
- Tensor Fascia Lata.
By the way, OPTP sent us these.
They're coming out with kind of a newer one,
a gray AXIS one here, we'll have it in our products below.
What's nice about this it's a lot less expensive
than these are but it's still real soft.
Feel that Brad, it's soft.
- Right, so, if it's me, if I'm getting this
I'm buying this one for myself.
If I'm getting for my wife or a present
I'm probably going to get the pretty one.
- Yeah, if you're worried about your image
get one of these two here.
- Yeah, this works just as well
although the blue one is a little bit softer.
- Yeah, that blue one's really soft.
- Yeah, these two are comparable.
So alright.
- Let's go to work.
- There you go.
So, let's get after that TFL Bob.
- Sure. - I'm gonna get on this side.
So, that's kind of on the front if you remember on Sam.
So, you're gonna have to go sideways over that bone
between the bone, your pelvis bone and the hip bone,
the Greater Trochanter, lean forward a little bit
and get on the TFL and, this is where,
if you have the, - the little softer one,
- little softer one it's a little more
tolerable - acceptable
- At home, I have one of the high density ones
and it works.
It's a little more aggressive and it depends
on your personality and how much pain you like.
And you're just gonna work that for a minute or two
and then we're gonna rotate the hip this way
to get at that Glute Max.
And you might, you can work with this.
You can bring up your knee like this
and that changes how it feels.
You can work with it straight.
Work with it, your Glute Max is much larger
that's why it's a maximum.
Maximus.
So, it's gonna take a little bit longer
to work that area.
You can get your Piriformis muscle.
A lot of things are in that area as well.
- [Bob] Yeah, it's all good.
- And then we're gonna roll on up to that IT Band.
If you remember on Sam that duct tape band.
And this is where you're not gonna put
at least I'm not gonna put full pressure
on my IT Band because it's a little uncomfortable.
The femur's right below it, there's not a lot
of soft tissue to cushion it for most people.
You can go up from the knee joint line
all the way up to the pelvis.
And you'll find if there is a tight spot in there.
And then you're gonna roll back and forth.
I am bridging on my right leg to my left hand
to get it tolerable.
You're gonna work that for a minute or two as well.
What's you say Bob?
- Well, then you can do some cross fiber to it.
- Oh, good point.
- Is there a specific way you wanted this done Brad?
This cross fiber. - Nope.
- By cross fiber they mean exactly
what we are saying here.
We're gonna call the fibers,
sorry, I'm coming back to this again.
The fibers are running this way and this way.
So, the cross fiber I'm gonna rub across them.
- [Brad] Right.
You can do this seated or laying down.
- Sure.
- You could do this actually all the way down
on the IT Band, down on the knee.
- I would go ahead and work the area right here
and you could just work it right with your fingers
or you could take your knuckles and go like this.
The knuckles actually work out really well.
Actually, if you're lazy like I am and,
I'm gonna be doing a video today on this Brad.
Actually, I'd get a PureWave Massager (laughs)
cause this will do the work for you
and it's real comfortable
and you don't have to work at all.
What's nice about the PureWave,
it actually has an air filled head too,
so you can start off if you're kind of sensitive,
you can go right over the bones even with this thing.
- [Brad] That will allow you to go down onto the IT Band.
- IT Band itself too.
So here I can work this area just effortlessly
and I can, like you said, I can also work down the IT Band.
- [Brad] Sure, sure.
- And this I use, actually, I'm using this for my
shin splints right now but on my IT Band
I actually use a vibrating foam roller.
- [Brad] Oh okay.
- Cause it's just so much easier.
The work, it does the work for you.
- Right, yeah, at our age we like to,
- We're lazy, let's be honest.
- I wanna show a stretch Bob.
I'm gonna go right to that stretch that Dan did
because it really did the trick for him.
- [Bob] This is kind of an amazing story
because Dan was to the point where he was
couldn't even hardly walk anymore.
He was gonna give up doing triathlons.
- His biking and running were both suffering
severely, - Yeah both shot.
- And all he did is this one stretch.
- Cross over like this, grab this knee
and then pull.
And you can see how the white lines on my pants
represent that IT Band and I'm pulling and stretching that.
Just like that.
Now, you can do it on the floor
or you can do it sitting down.
You're just gonna hold that for 30 seconds three times.
He said after, it wasn't the first couple days,
after a couple weeks he said his knee pain was gone.
That was about 15 or 20 years ago.
- Yeah. - And he does
Ironman triathlons now.
As a matter of fact, he's training for one right now.
- Yeah, he's in his 60s.
That's just amazing.
Really, really.
I mean, bravo!
Alright, I'll show a stretch over here by the wall Brad.
- Yeah, let's get our toys out of the way.
- So, you're gonna step quite a bit
a distance away from the wall depending on your height.
But you're just gonna, you can start by just,
I'm stretching this side.
You can just lean into it like this.
Then, to really apply the stretch, then you cross the leg
over like this and go down even further hip down.
To me, that's where I start to feel the stretch.
Before, this way here, I don't feel too much
but when I cross over like this, this is where
I really start to hum.
- And this is one where you could do throughout
the day whether your clothed for work
- Yeah, that's what nice about you get in the office
and you could have people talk about you.
- This one you need a plinth
or you can do on your bed at home.
And you go to the edge of the bed,
- safety first remember, no falls.
- Right, and here I'm gonna just let gravity
do the work and stretch them.
You can leave it there for 30 seconds or so.
- I don't think you want to bounce, do you Brad?
- Well, you know I don't mind bouncing a little bit.
For this one I felt like I'm banging too hard
but gentle, very gentle.
Other, probably about 30 seconds of hold on that as well.
And you know you can repeat that two to three times.
Again, do that one on your bed more than likely
unless you happen to have a massage table.
- Always make sure you do both sides
and you can compare one side to the other.
If one side's a little tighter you can go ahead
and spend a little more time on that one.
- There you go.
Bob, once more I really think
we're taking one step closer to them.
- We can fix just about anything.
- Except for that
- Broken heart.
- There you go, but we're working on it.
- That's right.
- Even though this is not real close in proximity
I think there's a relationship.
- So, I'm curious, did you break many hearts
in your day, Brad?
- Oh Bob!
Bob, I can't believe you said that.
- Well, I'm wondering.
Are there any women out there that are saying
oh, I wish I could have had Brad Heineck?
- No.
- There's none, huh?
- Luckily my wife was attracted to me.
Other than that.
- Alright (laughing) thanks for watching us.