Bob and Brad the two most famous
physical therapist on the Internet
[Music]
hi folks I'm Bob Shrum physical
therapist Brad Hynek physical therapy
are the most famous physical therapist
on the Internet in our opinion of course
Bob today we're going to talk about calf
strains knots that's pain in the calf
but usually the mid-calf right bribe and
how to stop that pain in ninety seconds
without painful rolling or deep massage
when we've done videos on both of those
they can be very effective but why goes
to the pain of that if you don't need to
we're gonna show you a different option
right this is gonna be a different tool
in your toolbox
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we'll use it for strengthening next
weapon yeah be careful all right let's
go to work all right
so calf strain very common injury
particularly people who walk a lot run a
lot up and down stairs are those types
of things and very painful and they can
drag on for a long time so how do we get
rid of them
traditionally before this episode we've
done a number of videos and effective
ways to do it with a cross friction
massage or the roller foam roller which
we still say these are good option they
are good option this option is different
and it it doesn't require the pain that
deep rolling does or doesn't require the
equipment or the there you go Bob even
better yeah you can do this laying down
in your bed actually and that's what we
I would recommend but you don't have to
you can do it on the floor okay so I'm
just gonna for those people who aren't
familiar with the rolling just a very
like yeah if you
of a not I'm gonna right here in your in
your calf usually if you have calf pain
if you palpate or feel in the muscle
you'll find on a rope II tender spot
where it's tight it's tender and that's
what we have to roll out we have to get
in there and massage it with a deep
massage or you can use the roller like
this and you can work on it go over that
and it's a little uncomfortable but if
you work with it
it can work out it's can one of those
things that hurts but it hurts so good
because when you're done it feels good
now
the other option that we're gonna talk
about feels good and there's no pain
involved as a matter of fact it feels
good good do you want the whole thing I
mean he's a pillow as medicine I
recommend getting two pillows seen get
more comfortable so let's say and what
the technique is we're not going to keep
a secret here this called the positional
release or back in the day this is
technically encounter strange yeah it's
been around for many years huh decades
actually so let's say I have a calf
strain right here and what I'm gonna do
is lay like this get comfortable I'm
gonna put my foot here so I can relax
there I'm gonna show a little leg don't
get excited
Bob so I'm gonna go in here and just
palpate around
now the muscle fibers go this way so I'm
gonna go right to left and I work up and
down I mean usually even if you don't
have a strain you can find a tender spot
right so you're really not treating it
right now you're just looking for the
painful smile right trying to find the
source of it and you're already have it
on slack a little bit right as the knees
bent right and a lot of people may not
know that but the calf muscle crosses
over the knee right one of them one of
them goes right plus if you look at my
ankle
yeah it's Planner flag up so I have the
muscle on slack and I'm looking for the
relaxed under spot yeah exactly good
point Bob and I can find one right
there's kind of on the right hand side a
little bit it may be in the center and
maybe here it may be down and the soleus
muscle
you need to find it and you will let's
say I'm gonna go to this I palpate it
right there it is I'd give that about a
three or four when I work out on a scale
of zero to ten right or one to ten so
I'm gonna note that now if you've got a
real strain you're proud gonna be up to
run a seven or an eight when you hit
that spot and push on it so again that's
the level of irritation or pain there
you go and that's so you don't do any
more of that that's all the pain you're
gonna really feel this technique then
you have to go to a position of maximal
relaxation and minimal pain so I'm gonna
flex the knee now this is a part that is
a therapist we know if we flex the knee
and we plan or flex the foot maximally
that's going to shorten the calf muscles
up maximally and that's what we want
now the other trick is you may have to
take your foot I'm gonna lower the knee
so you can see it either
éva it this way or invert it this way
and the way the way you know if you're
in the right place right position is it
feels best it's all in mine because I
don't have an injury it's hard to see
but I I think I could feel little best
off if you have an injury you're gonna
you'll probably notice it yeah you know
probably I'll tell you if it's on the
outside it's probably if you bring the
foot towards that direction but you you
know experiment see where it feels best
once you find the spot and then you're
just gonna hold and relax
then you have to time that for sick 90
seconds pardon me 90 seconds and just
relax breathe comfortably relax
make sure you clock it at 90 seconds
don't go less than that it was real
critical with the timing is really
important right if you're gonna hold it
for 30 seconds 45 seconds it's not long
enough for the muscles to relax it's
neurological
this has been studied and I'm not going
to go through the science of the
neurological release but it's all
figured out
sure and after that 90 seconds you can
go longer than 90 seconds if you want
then you're gonna just relax
slowly slowly yeah let it come down and
then you can wiggle your ankle up and
down everything's gentle relaxed you're
not gonna get into anything aggressive
you're not gonna
the roller out although there was
another study I did they combined
rolling wrong with this yeah I don't
know the protocol but they said that was
successful too but again weren't sure if
they did the rolling first so there no I
didn't read the article but they said
there's a combination that'll come in
time and I would think that's what I
would be doing with this Brad I would
probably be doing a common combination
sure I mean you could try this alone
yeah I mean I have to be honest Brad I I
became a big believer of how this worked
on my hip
sure and I could definitely tell with my
hip flexors that they relaxed and it's I
don't know if it's a coincidence but I I
don't feel it was I'm running now though
I mean oh I did we forgot one little
important piece of information I got so
excited if I relax after the 90 seconds
yeah you should go back to that painful
spot oh and just to see how it's doing
yeah and then press on it again before I
was at a 3 or 4 yeah with the bottle one
right now I can still feel it
whether it's decreased it wasn't bad to
begin with but definitely better now so
to show you that it's working and I and
and to show you it's amazing how just by
putting that muscle in a maximal relaxed
position right that it can actually calm
it down that's how the name counter
stream you got the strain typically from
a stretch or an activity like that the
counter strain is going the opposite
shore so if it was a real injury on your
out of seven or eight you could easily
get down to a one or two after the 90
second yeah if you have the calf if you
have the calf issue you're gonna be able
to tell right away
I wonder if this does work with like
neuropathy and stuff just because you
know there's secondary pain from
neuropathy of them yeah yeah yeah good
point I mean be calf pain lots of tap
are the pains in the feet and stuff but
I'm just cogitating right well you know
when we got our spare time we'll look
into the literature and it will inform
you as we go back to you so remember
Brad and I can fix just about anything
they except for a broken heart but we're
working on it Oh Bob
why the why the violence with me
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you