♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi there 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.
- What a bunch of hooey that is.
Today we're gonna talk about what every great athlete
should do before and after sports.
- That's right, Bob.
- So with a sport, what are you trying to do, Brad?
You're trying to warm up the muscle.
You're trying to lengthen the muscle
so it doesn't tear and strain.
- You wanna make sure the muscles
are at maximal performance.
- Absolutely, 'cause you gotta get out there
and you know, win something, Bob.
- So, you know, normally what people would do
is static stretches and I have done a lot
of studying of different studies.
I don't know how else to put that.
- You studied, studies.
- I've done a lot of research on studies and you know,
they go back and forth on static stretching.
- Yeah, how long do you hold it?
Five seconds, 30 seconds, 60 seconds.
- But generally,
if you're gonna be involved in an explosive sport,
and when I mean explosive sport,
I don't mean you eating chili.
I'm talking about sprinting, basketball.
- Look at this.
- Oh, yeah. Throwers.
- Yup, throwers. Absolutely an explosive sport.
- Shot put, discus, javelin.
Those are explosive.
- That was your daughter's shirt I imagine?
- Well, she bought it for me.
- Oh, sure. - She did all of them.
- Yeah, she was something.
(laughs)
No, she really was.
- Well of course.
(laughs)
Where's that Booyah Stik?
I'll club ya if you start sassing me.
- So anyway, these sports, you really wanna make sure
the muscles are not overstretched.
And I'm gonna give you an example of myself.
When I was 17, I did long jump
and I had an important meet, and I thought,
"I'm gonna stretch the heck out of this thing
to make sure I'm ready."
- Yeah, get good and loosened up.
- Yeah, I stretched for a half hour.
I'm not kidding ya.
And when I went to jump,
I jumped a foot less than I normally do,
'cause I just had no spring.
There was no rubber band there anymore.
- Yeah, so that excessive static stretch
actually weakened the muscle.
- Yes.
- Not permanently, but-
- Right, it rebounds,
but it didn't rebound soon enough.
- Right, sure.
- So you really don't wanna overstretch.
That's why they talk about dynamic stretching.
Sometimes they talk about doing a slow warmup,
like an active warmup.
I used to play basketball with this guy,
and he always would just, he'd start doing this.
He really slowed deep down and do jump shots.
Just really deep down, he would dig.
- I don't think they care about this.
- Oh, whatever.
So anyway, what do you wanna do?
These are the things if you're a great athlete.
You can do stretches,
but what I've seen in the studies,
if you stretch for 30 seconds or less, you're fine.
- You're talking about a static stretch?
- Which is what you like to do Brad, right?
- Less than 30 seconds, less.
Yes I do.
But, you know, they talk about warming up,
getting your heart rate and your core temperature up,
prior to the stretch.
- Yes.
- And it doesn't mean wearing yourself up.
It's just getting your heart rate up and, you know,
getting things warmed up.
- 60 Seconds.
If you stretch for 60 seconds on a static stretch
it actually decreased maximal voluntary performance.
So the muscle did not work as well.
- Sure.
- If you stretched for 60 seconds.
- So, probably most people, some people may not be aware
of static stretch.
That's like with my hamstring.
If I just do this and I hold it for 60 seconds,
versus pressure on pressure off,
or holding it for, you know, 15 seconds being much less.
- That's probably the best point you made this year, Brad.
So you can go ahead and stretch,
but stretch not very long.
You can go ahead and warm up.
You wanna get the blood flowing to the area.
But the other thing that we found
is that there was a study on massage guns
and massage guns actually increase your range of motion,
which is good.
They did it on the calf muscle
and it decreased dorsiflexion.
- Sure.
- But it also did not decrease
maximal voluntary performance.
- Sure.
- So in other words it was the best of both worlds.
- Sure.
- And that's what I like to use a lot is the massage gun.
I like to pick out the troublesome spots on me,
which is my calf muscles.
Now on you Brad, it's more your hamstring, correct?
- Yup, hamstrings I do got a-
- A pec.
- My left pec muscle's giving me a little problem
with swimming, so I use it on that as well.
- So, this is a great option for you prior to performing
an athletic performance,
but it's also one afterwards.
To try to help you with muscle recovery.
So you wanna talk about this gun, Brad?
This is our new gun.
This is for athletes and this one is our most powerful gun.
- Right, so, you know, obviously it's a larger gun
compared to this one, which works well for
if you are a bigger person, larger muscles, whatever.
You want some good power.
The other thing you wanna look at is the travel.
How far-
What are you?
- Well, for your bigger person.
- Can't we get serious here?
- Yeah, okay. - Yeah.
So that travel's important as well.
Now this is a metal head,
which is kind of new for us
because most of 'em are either like,
this is a firm cushion, this is an air head,
which is softer, not as aggressive.
And then there's this bullet head,
but the metal one seems to be-
'Cause I don't use the metal one.
- Well, I'm as surprised, Brad.
I thought I was critical.
I thought, well, why would plastic be as good as this?
I don't know if it's mentally,
but it does seem like it penetrates better.
- For you it's from the neck up for sure.
Anyways, let's get it going.
Let's show some people.
For my hamstrings,
what I do, you can do it standing, you know.
I don't do it standing 'cause I have a hard time
relaxing that.
- You wanna relax the muscle (indistinct).
- So I like to either do it in a seated position
where this leg is relaxed.
I can come in here, I can use both hands
and pull up and you know,
you've got a strong gun like this.
You can really get into that-
- Brad, do you find tender spots when you do that?
- Yeah, and then I'll focus.
I'll work on that tender spot, unless it's too tender
and it makes me say bad words.
Then I will work around it either in front
or proximal or distal to that spot.
And then as it feels better work into it.
And oftentimes mine are either mid or up,
closer to the buttock, is where I really-
- And that's where people tend to tear the muscle.
- Sure.
But I do wanna show this way 'cause I really think that-
Can you just hop off there?
- Sure.
I like lying down on my back.
You know, I'll put this leg up here and,
- Yeah.
- I can relax a little bit more
and really get into that muscle.
What I do at home is I got a chair
and I put my foot up on the seat pan of the chair,
as opposed to this.
It just works better,
but I don't wanna put a chair up here.
But I think people get the right idea.
- No that was ideal, yeah.
- Sure.
- Brad, would you agree with this statement?
So if you do a muscle and you find no tenderness
whatsoever on it.
- Yeah.
- Would you use the massage gun?
- Well, just because it feels good.
- Yeah, right.
- But I mean not for a therapeutic necessarily,
but it still is gonna loosen up and get blood flow.
- I pick the muscles that actually are sore when I use that.
And if it doesn't, I'm like, you know,
I think that muscle's stretched out enough
and maybe I'll just do some active warmup.
You know, I'll get the muscle warmed up,
but I certainly don't feel like, you know,
we're busy people.
We don't have time to hit every muscle group.
- Exactly.
- So pick out the ones that are really tender.
And those are the ones.
My calves are always tender, I know, so.
- Well, bigger gun. I don't know (laughs).
- What does that mean?
- Well, I just wanna show it.
Now on my pec muscle, that one's too aggressive.
- That's too much.
- So I need to go to the air head and get that in there
and boy it really is a big difference.
And then you can work in.
Now this one I always lay on my back
and I'll leave my arm out to stretch that muscle out.
- Say, "Luke, are you my father?"
or "Luke, I'm your father."
- Why Bob, why?
This is serious, but it really gets that.
'Cause this is the part of the muscle that has the issue.
And I can work right on there,
but it is best, again, when I'm laying on the floor.
- In the right position, right.
So, you know, you could use a tennis ball
or lacrosse ball, roll on.
A little more awkward.
These are really easy to use.
You can do it while you're watching TV at night.
I mean, you're a lot more productive.
- They are so popular in the last two or three years.
It's just, you know, so many people have them.
- Yep. - It's just not uncommon.
- Check it out.
We'll have a link below and I don't know if it's on sale.
I never know if these things are on sale.
- Well, whatever, I'm sure they'll figure it out.
- By the way, if you are new to our channel
please take a second to subscribe to us.
We provide videos on staying healthy, fit, pain free
and we upload every day.
Also go to bobandbrad.com.
Go to the giveaway section.
Just so happens that we are giving away one
of our massage guns.
This is the beauty.
This is the highest end massage gun we have.
This is for BVBIs
- Oh, yeah if you really wanna get into those muscles deep,
this is the one that's gonna work.
Ah, yeah.
- It's got the metal head too.
- I got one right here.
And this is the only massage gun that has the metal head.
Unless someone came out with one real recently.
- Right.
- But anyways, they're real nice.
And it's stainless steel.
- So go to the giveaway section at Bob and Brad's.
Sign up.
You can also go to Facebook.
It'll be pinned to the top of the page, the contest,
you can sign up for it there too.
- That's right.
- Oh, don't forget our podcast.
- Oh, I did forget.
It was my job and I forgot.
We have a podcast.
Are we gonna do a podcast on the guns?
(buzzing)
- Well, yeah (indistinct).
- This is kinda fun. - Yeah.
- Can you hear that, Tanner?
Ah, we're nerds.
Just having fun.
(short outro music plays)