- [Bob] Hi, I'm Bob Schrupp, physical therapist
- [Brad] Brad Heineck, physical therapist.
- We are the most famous physical therapist on the internet
- In our opinion, of course Bob
- Back today, we're gonna talk about how to recover
from muscle soreness.
And we're gonna show you basically the number
one method to do so.
- Sure.
- And we're talking about doms aren't we
- DOMS.
- Yes.
- Doms
- Delayed onset muscle soreness.
So this is the soreness that comes
on usually a day or two later
after you've done lifting or something like that.
It occurs basically that type
of soreness occurs when the muscle is lengthening.
Believe it or not, when you're, when you're lifting.
So let's say I'm curling.
If I'm curling and I'm going up like this
the muscle is shortening my bicep.
Now, when I bring it down, it's lengthening.
That's when the soreness can occur.
That's when the micro trauma or tears can occur.
- Sure.
- If I'm squatting right.
When I'm going down like this
my quads are lengthening as I squat.
And that's where the soreness can occur.
Again. It's microtrauma in the muscles
and your body's starting to repair those muscles.
And it's, there's an inflammatory response.
- Sure.
- It's also called muscle fever.
- And the other thing, you know, you weightlifters out there
they refer to that is negatives.
If you're doing a negative.
- Sure.
- Just another term that will
- Throw, throw in some
- Home. You better believe it Bob.
- Okay. All right.
So what, what are you gonna do for this?
The biggest, the thing they have found
they found the things that don't work are
are like cryotherapy, which is ice.
They have also found that stretching does not really help.
- And I'm here to say, because I both cryotherapy and
stretch.
I don't think it makes it worse.
It may not help, but it feels better.
- It feels better.
So you go ahead.
Absolutely. There's no problem at doing it all.
I also wanna be a big one to taking ibuprofen
just because of the other side effects of
of taking ibuprofen all the time.
Right? So, and the other thing, by the way, it's
it is not due to lactic acid buildup by the way
which obviously can give you pain
while you're work, you know, working out.
But it's, it's, it's just due to microtrauma.
- Sure.
- So the number one method Brad is you want to
increase blood flow to that area.
- Okay.
- So there's two ways to do that.
One is what you call active recovery.
Where, so let let's say the next day you're really sore.
What you're gonna do is something a lot less intense,
- Right.
- Maybe using the same muscle group, but let's say you
your legs are real sore.
You might just do some walking
or some really maybe gentle biking or something like that.
- For example, I did a really hard bike last night on hills
getting ready for a race and my muscles are sore.
So what I'm gonna do, I'm not gonna do it today
but I should do.
But I got things to do at home is get on my bike and ride
on the flat at a very low level.
As a matter of fact, you're gonna feel like, why
am I even doing this?
If your heart rate should not get up
into that aerobic range.
If so at the low, low level, it's so simple
that it's gonna feel like a waste of time.
That's an act of recovery and it's really hard.
If you're a go getter, it's gonna drive you nuts
but it's important to do it.
- A very good example.
- You, you want to just
- Get blood flowing into there?
- Yeah.
Just blood flow for 20, you know, 20 minutes is good enough.
Get flush out all those that waste material
get some fresh blood in and it's gonna heal those muscles.
- Yeah.
The other thing is then is what you can do is
is basically massage.
And we do, we have two ways to do that.
One is the foam roller, which we've done some videos on that
and we'll do we'll show some today, Brad.
- Sure.
- So some of the muscles and the other one is, well
there's a product you can buy called the intra cell
body stick.
And we've done a video on that.
And that works really well.
But we also discovered you can just take a rolling pin
- Right.
- Like this and, and this will actually help you
apply a self massage to a lot of the sore muscles
- like this.
- Yeah. That works out really good.
I think it's yeah.
This is a nice one.
It's very, a lot easier to apply to yourself I think
than the foam roller.
Once you'll see the foam roller is a little more difficult.
So yeah.
Your quads are sort, just roll 'em out like that.
That's getting more blood flow into to
'em kind of easy to do.
Isn't it brad?
- Good Bob. Yeah.
I, I really got some, my quads and I was working
on pulling up
on the pedal stroke, which gets my hamstring sore
- And yeah.
Great one for doing the Hamstrings.
- Oh, worked down here a little bit.
- Calves.
Good. A good one for Sore.
- Oh my goodness.
- Could you do your chest muscle with this one Brad?
- No, I'm not doing that in front of a camera.
No. Yeah, we could.
We could work that, Joe.
- Yeah. I just think that would almost be easier
than using a foam roller on the chest muscle.
Maybe I'm wrong.
You could, you can lay on this and roll over it
- So you could, I don't know.
I never do.
But
- You want to get on the floor, Brad and show some
some of the stretches you can sort foam rolling.
You can do with this.
- Why, why
- Don't do the pure for the butt muscle first
- To start?
Oh, okay.
Yeah. We'll start up here.
As a matter of fact, I was just working with a woman who was
having some wanted to learn how to use this
from the hip hips on down.
And she was talking about that butt muscle right in there.
And you gotta be kind of active in a mobile person
to do this.
You're not gonna do it if you're 80 years old
and having some issues.
Oh yeah.
Work on that.
You can
- Actually cross that leg over.
Can't your brad.
And that'll put even more stress on it.
Oh
- I don't wanna put more stress.
And then the hamstrings here like this, you know
if you wanna do one at a time
you can cross and get right on there.
And you, once you do this
you'll know how you can adjust the pressure
by where you put your hands on the floor.
- How about it?
Band Brad?
Oh, you can do calves.
- And we might as well go right on down to the calf.
And this one's even, this is pretty aggressive.
Oh, oh, oh O O O E.
But it's really getting in there.
Oh, that's better.
And the IT man on the side,
- man, we gotta do some
water carpet.
Now carpet keeps slid on.
- We gotta stitch it up.
We have a video done on that too here.
You're really, this is sensitive.
If you're doing this, you're gonna really put weight
through your arm and adjust it accordingly.
Cause it will work that it band and be a little painful.
So adjust to your own judgment.
All right.
- Now you could also get hip flexor.
- Oh yeah.
But I
- Oh this is a good one.
This is really good for the mid back.
I don't know that I would do this to the low back.
Would you Brad?
- I don't because it's uncomfortable.
Yeah.
- It's I, I it's uncomfortable for me too.
So we do it in the thoracic area.
I never do it in the lumbar area that did
- My patient yesterday said, can I do my laps?
And yeah, you can do your laps on it, but you really
have to adjust cause that's the rib cage are so sensitive
and maybe painful.
But boy, this is quite the device, you know
it's not very expensive and it really worked.
What was the other one
You said?
- hip flexor
- Hip. Oh
- Can you do it?
- Well, let's see what we can do
- Now. The big thing with that
I would move it over Brad or yeah.
Cause you don't want to get your package caught in there.
- Yes. That would be an issue.
Yeah. My wife would not be happy.
- Right.
- Okay.
Yeah. Well it's not, let's skip that
but this is a clean show.
All right.
- A lot of times people do get sore
up and they'll hip, hip flexes are way up
attachment is so that's a good one to do it.
So this gives you options by the way
they do have foam rollers.
Now, that actually have like ripples or undulations and
and they really will work on, you know
- Iation
- Nice word. I thought's not thrown in there.
So
- God I'm feeling strong, like bull doing over.
- Can't remember now nobody should have to live in pain
- Except
- Pain. Minnesota pain
- Minnesota. Yeah.
You betcha.
It's a Northern Minnesota doubt by the north lake.
They call it the
- The north shore.
Oh by superior.
But I think the other thing is you shouldn't have to live
with pain.
So unless you have a dog named pain or maybe a son name
- Pain, I don't think anybody should have to live with me.
- That's true.
Thanks.