♪Bob and Brad the two most famous ♪
♪ physical therapists on ♪
♪ The internet ♪
- Hi folks, I'm Bob Schrupp, physical thereapist
- Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion, course, Bob
- Today we're gonna show all you good folks out there
how to fix Achilles's tendonitis in three to five minutes,
and this actually does, this is real amenable to treatment.
- Oh, yeah.
- There's two options, well actually
we're gonna talk about three options, right?
- Right, there's a bonus.
- Yeah, that's right.
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- Oh, wow, yeah. Ten grand.
- All right, so what're we doin over here, Brad?
- Well, Bob, Achilles tendonitis,
oftentimes affected by people who walk a lot,
run a lot, maybe up and down hills,
you haven't been out,
and you did a weekend thing,
and all of sudden you got that--
- Weekend althlete, or--
- But, one way or the other wherever you've got it,
you're gonna feel that pain in the Achilles tendon,
and if you've had it for more than a few days,
or it's been chronic,
then it's really time to get after it with this treatment.
- Now, it's not just, the we're not talking about the calf
itself, we're talking about the tendon,
tendo calcaneous, right?
- There you go--
- That's the name. Now, it's a very thick tendon.
- Oh, right so, you know, it support all of your weight
every time you take a step, or when you run,
it really accepts a lot of force.
- Right, and if you tear it,
it's one of those that it can actually,
if you're an athlete, you're gonna be out for a year.
- It's a big one, but, we're not talking about a tear,
we're talking about--
- We're talking about minor tears.
- So ,the first thing to do is,
do the across friction massage.
We went over this before, and people who haven't,
we have a lot of comments,
people coming back and saying boy,
that really worked wonders.
- There's a specific way to do it.
What we're trying to do is break up the scar tissue,
and get more blood flow to the area.
This really works quite well in this type of instance.
- I used it on myself, about two or three years ago,
it worked well, I've had it work well on my patients,
and with some runners friends that I have, as well.
So, you look at the tendon,
and it works well to take your thumb and your finger,
or your thumb and two fingers, for support,
and you're not gonna go on the back side of the tendon,
you're gonna go around it,
and kinda get behind the tendon, there's the hollow spot,
I call it,
- Kind of on each side of the tendon,
- Right, yeah, if I could ... I can't ...
(laughing)
Can you zoom in on that, Liz?
- So, he's not talking about the back,
he's talking about this side, and this side,
that's where you wanna apply the massage.
- Right, and you're gonna get in there,
and you're gonna go, cross friction is gonna go this way,
not the length
across the fibers, - yeah, across the fibers
it's like you're pinching ,
you're pinching the tendon and then rubbing back and forth.
- And you're gonna get in the aggressively.
We'd like to do this for a number of minutes,
but your finger are gonna get tired,
typically after about two or three minutes,
then you gotta take a break.
You gotta do that,
you can do that at least three times a day.
- Now, if you would happen to find
that it's just too tender to even do that,
then you'd want to,
maybe ice for a while, and back off,
or even work it up, a little higher,
just to start off with, work off the area,
and then, eventually work in to the area.
- Exactly. So, once again you're gonna,
like Bob says, if it's too tender, come up,
otherwise, you're gonna work it two to three minutes,
or until your fingers get tired
Then, the other thing you wanna make sure you do is,
the muscle here, the gastroc and the soleus muscles here,
all connect to that tendon, they're responsible for that
movement of the foot,
so you wanna make sure these muscles are not tight.
If there's any knots in them,
you wanna make sure,
if this is loose, it's gonna take the stress
off of that tendon, so you're gonna wanna get in,
and do some deep massage in here
- It's really good to do before and after exercise.
Really, before a lot of times,
I actually use a foam roller, and --
- Right, we're gonna get into that, Bob,
that's our options, that's one of our options.
If you haven't done this before,
you wanna go throughout the whole muscle belly,
and oftentimes,
you're gonna find a ropy or a tender spot,
a tight spot, that's where you're gonna focus the massage.
You may work on that for a minute or two,
again, you're gonna be limited by your fingers,
they're gonna get tired,
they're gonna get sore, the just need a break
and then you can come back to it.
- So, we've got so alternatives here Brad.
- Right, well, I do want to go,
instead of right into the high energy ones --
and then also you can stretch,
and I really like using inversion,
or the incline board to do a stretch,
and don't get too aggressive on this;
if your tendonitis is really sore,
you may not want tot stretch at all.
- You might wanna hold off for a while,
and then eventually work your way into that.
- Right, so when you're starting to feel less pain,
it's starting to feel like it's getting back to normal,
then you're gonna work your stretch in.
I wasn't gonna get into that, too much,
but I really do like the inclined board for stretching.
If you're got a roller,
this can be the answer for taking care of some
of your sore fingers from the massage,
you just use your body weight on the roller.
- It's good for massaging the calf,
but this really doesn't get the tendon very well,
it's not gonna do the cross fiber that you need.
- Right
- I do this one every morning before I run--
- Oh, you do, with the roller?
- With the roller
- Excellent.
- Mines actually the vibrating one, because it --
- Oh yeah, that's the advanced one.
Now this, you can go like this,
and I'm working from the knee
and I'm going back and forth down towards the ankle,
and if I cross over like this,
it gets much more aggressive.
See, I've got my butt up in the air,
that's got all my body weight on this.
- I had an episode, as you know, Brad,
I had a calf injury this year,
and I've learned my lesson,
I'm gonna stretch, and not overdo it next time.
(laughing)
- Keep things pliable.
- Here, the final option is,
to get real aggressive
so you don't have to wear your fingers out,
is to get yourself an electric massager.
Here were have, what do we call this one, Bob?
- This is the Renpho.
The reason I like this one is that
it's a less expensive one,
this one's $40, versus,
we used to mention the Purewave,
Purewave's fine, works well,
I'd say works even a little bit better
than this one,
but this one does really well for $40,
that's over 100 bucks.
This one's got different heads to it,
some of them are really,
do you want to show that one,
actually, it can get in there quite well.
This is at a distance but,
we call it--
- It's like the nipple.
What else can you say, it looks like a nipple.
- It's a nipple, what're you gonna do about it?
But that really can get specific on this particular injury,
and there's different ones, too,
like this one has three rounded surfaces,
so they can get right in there too,
that can get right into the spot.
- Right, so I'm gonna get right into that spot
that we were trying to get to with our finger and thumb,
and we're gonna work that back and forth,
and here, you can do that for a number of minutes--
- Are you gonna go this way too, or not?
- Yup, oh yeah.
I was getting right to, I got carried
away cause it felt good just going up and down.
I don't have a problem right now ,
but, this should, after about 30 seconds,
if it feel like it's getting numb,
or it feels better,
then you just continue to work it,
you can work up to about three to five minute,
Syriac says up to 20 minutes,
but, I'm always afraid to go that long.
- Well, I just don't think you can go that long.
- So , you wanna make sure you do both sides,
don't just do one.
The, you can get up into the muscle as well,
and just use this, and Bob's using the other--
There's a rounded one, there's ... actually,
what's different about this one is
it actually gets , like, a shotgun mode--
- Rapidfire? What would you call that, intermittent?
We could come up with some kind of fun name.
Here's a triple headed one,
that might work better for a large,
like the calf, but, you do whatever works good, --
- When it comes to the calf, and the hamstring,
and even in the piriformis in the buttocks,
those are really hard to massage with your hands.
- Yeah, big muscle group, you just--
- And that's where you let this thing do the work for you,
and I'm glad they sent us a couple of them,
because that way, we can do the lazy man's way.
- You can get in there, in those muscles,
when you really need to get deep,
not superficial, it's deep,
that's when the nipple works out great
(laughing)
_ it's a family show, Brad.
Thanks for watching, good luck with your battle-
- Take care.