♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(Bob clapping)
- Hi folks. I'm Bob Schrupp, physical therapist,
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- That's right, Bob,
in our opinion, of course.
- In our delusional opinion.
Today we're gonna talk about the number one treatment
for shin splints.
It just happens to be that my son
is experiencing shin splints.
- Yes.
- So I thought I'd help him out.
- Well if he is,
I'm sure there's a few thousand other people
that could use some help too. - That's right.
Not uncommon.
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- Yes!
- Today we're giving away a-
- [Both] Stretch Out Strap!
- Yes.
- You can actually use this for a lot of stretching things,
we'll show one stretch today.
- Yep.
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What's Going On.
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We've got some outstanding podcasts.
I was just listening to one yesterday for, yesterday,
for the knees over toes guy.
- Yeah, Ben - Ben.
- Ben Patrick,
does a great job. - Outstanding.
- Okay. We're gonna talk about
with shin splints it's kind of an overused garbage can term.
It's an overused injury of the lower extremities
from the knee down.
- The shin is a garbage can? Or the term or...
- The term is a garbage can term,
I kind of mixed it all together.
- Oh yeah, that's alright.
- So alright, we got two types of shin splints.
There's anterior shin splints.
That's on the outside of the leg.
I got an x-ray here- - Okay.
- Where it generally occurs,
a little bit closer to the knee
and not on the bone here.
You might feel on a bone,
but it's actually occurring in the muscle right here.
- Sure.
- Okay.
And then there's posterior shin splints
or it's also called medial stress syndrome.
- Sure.
- It's on the inside and that's lower leg usually
and again not at the bone, just right out the bone.
Got the posterior tibialis muscle.
Over here you got the anterior tibialis muscle.
Anterior means front,
posterior means back.
- Right.
- So we got both of those covered.
So which one do you have?
Where are you having pain?
If you're having pain up here-
- Are you asking me or?
- No! I'm asking my son.
My son is actually having pain here.
- So it's pretty easy to delineate
whether it's anterior or posterior.
- Yes.
Now you could have a stress fracture
if it,
you know, doesn't go away.
And if it's really point tenderness, you know-
- On the bone, you're talking- - On the bone itself.
- On that tibia bone.
- Then we suspect you might have a stress fracture.
It generally takes a while for that to occur.
- Sure.
- And I, you know, Matt's got big bones.
I don't think it would be easy for him
to get a stress fracture.
Okay. Let's,
we're gonna go right to
what I think the number one treatment
you can do for this
is you've got to really get aggressive on these muscles.
You could do it before you run
and you can also do it after you run.
- So you're talking about trying to massage the muscle?
- Massage and mobilize the muscle.
- Right.
So these muscles are connected to the tibia.
- Yeah.
- The shinbone, if you will.
And where it connects is where the problem is,
if we can loosen up the muscle fibers.
- It can be bound down.
We're really trying to get it,
everything we can do to get it moving.
And a lot of this is from Kelly Starrett,
the Supple Leopard,
and I really liked his stuff.
And I really implore you to try it.
I mean I used implore twice today.
- Did you look into a thesaurus last night or something?
- Yeah, I saw implore
and I thought, oh, let's throw that one in.
- Whatever it takes.
- Alright, let's talk with the one,
about the one that Matt has first.
And that's again,
the posterior shin splints
or the medial stress syndrome.
So here's the bone,
the tibia right here.
And we're going to go right off the bone.
Now you can use a massage gun.
We'll show that in just a minute,
but right now, just start off with a lacrosse ball.
You, I don't think you can get by
with a tennis ball on this one.
- It's not firm enough?
- Right. - Sure.
- Maybe a baseball. - Sure.
- And maybe a soft ball.
- Yeah.
- But you can actually go right along here
and you're gonna push pretty hard.
And that's why,
getting in this position works all pretty well.
You, you got a different position here,
but like if you doing the figure four position here.
Now you're gonna push down
and you're actually gonna twist at the same time.
And while you're doing that,
I also want you to move the ankle.
This is kind of a flossing, they call it.
You're gonna feel like if I just push the ball down
and hold it, and then I move the ankle,
you're gonna feel it working harder.
- You can feel that muscle- - Right.
- Contracting in conjunction with the ball pressure.
- So this is a really simple treatment,
but you'll find out it is very tender.
It should be very tender to spots and-
- So you're gonna work the tender spots
or stay away from them?
- Work the tender spots if you can tolerate it.
- Sure.
- I mean, obviously,
you don't want to, you know, make yourself cry.
- Right.
So let's say this is a tender spot and it was,
it hurts pretty bad there.
So I'm going to work below it and above it.
- Yeah and then try right on the spot.
- Sure.
- I mean, you wanna keep working at it until...
it comes down a little bit.
- So the goal is, we're trying to get that muscle
to loosen up. Get some circulation
and take the stress off.
- So again I'm twisting the ball
and I'm pushing down at the same time.
I can even roll the ball a little bit.
- Sure.
With a little toe wiggle- - Yeah.
- But we're not coming in from the back.
- Well, if you're having trouble with that muscle, you can.
- But I mean, yeah,
otherwise you're going through another muscle or two
to get to the posterior tibialis.
- Right, right.
The posterior tibialis is running right along
the tibia here so.
Now a little harder for the anterior tibialis.
This is one I actually had trouble with, Brad,
and you can actually do the same thing.
You can go up like this and push into it.
You just can't get the pressure
like you can,
the other way.
- So, if you follow that,
that ridge of the shinbone,
the one that if you bump on something hard,
a piece of furniture, it hurts like crazy.
So this is the muscle just to the outside of that, right?
- Right, just to the outside.
And, you know,
what I actually do is,
I'm gonna go down to the floor here,
is I actually-
- Be careful Bob.
- Yeah.
I actually use the ball like this and roll on.
This is a really good one to do.
Oh my gosh. - Yeah that feels kinda-
- Good morning,
wake up, Bob.
- Now if you happen to have a six inch or four inch roller,
is that another option?
- I don't think it's specific enough Brad.
You really need the point pressure on there.
I do use a roller and it's not as intense.
And then I use a knobby roller
and that is intense enough.
- Right.
- Yeah.
- So what we're talking of,
if you're not sure,
we're talking about these,
these six inch roller,
you could use a short one.
Bob has one that actually has knobs
that's a little more aggressive.
- It's really aggressive actually.
It's, it's, it's small and it's really hard.
I actually heard some people Brad that use PVC pipe.
- Sure.
- Like a six inch PVC pipe. - Yeah.
- That's aggressive but-
- Yeah, if you haven't done it before,
you probably don't want to start with it.
- This is one of the things where you need a little pain
to make gains. - Yeah.
- There's a little... you know no pain, no gain.
It is. We usually don't advocate.
- Right, right.
Yeah.
- But now,
you can also use a massager.
- I just wanted to say something about-
- Oh yeah, I like these too.
- Yeah. And these are like,
you can get these really cheap.
They got the little 'knobbies' or 'pointies' on there.
And that really helps when you do your rotation.
- When you do the twist.
- Yep. - Yes.
- What do we call it?
What does Kelly Starrett?
- Tack and twist I believe.
- Tack and twist.
- And I think he's trying to, you know,
you're looking at some of the,
the fashion stuff that might be here down.
- Yep.
- And you're not, you're not getting the movement
like you should.
The muscles aren't gliding along like they should.
So.
- And this one actually has got a little LED light in.
- It lights up.
- It's kind of fun.
- Yeah we have another one over here.
- You wanna play catch or something?
- No I just want to say, you know,
they're not, like you said,
they're not hard to find.
- No.
- So, but this, yeah,
this really does the job. It really-
- Yeah.
Makes it a little more fun.
- Or make you cry. So.
But I do use the massager too.
It's not for me.
For most people it'll be probably aggressive enough
to start.
But I actually used the bullet one Brad.
I get in there and really push in there.
- Well, Bob,
not everyone wants to beat the heck out of their body
right off top.
If you start out with this, maybe work up to that.
- Ow.
- See what I'm talking about.
It's all sadism with him.
Or is it masochism?
- Masochism.
It's sadist if you do it to somebody else.
- Oh yeah.
You know, I think this one,
if you got a bigger one and I got the ball on there,
I don't know.
I think I could probably get,
ooh right there's a tender spot.
Aggressive enough.
I know people are getting bored watching this.
- If you're a baby, you can use that one.
- Why Bob?
Why?
- I'm also wondering why, right now Tanner,
our camera man,
he knew what the definition between,
differences between,
sadist and masochist. Why is it that he knows that?
- Yeah.
Well, we don't really wanna talk about that kind of thing.
It's a family show Bob.
- It's a family show, right.
- Let's, let's get back on task.
- All the little kids be going to their parents:
Mom, what's a sadist? And what's a masochist?
- Bob can we talk about shin splints for Christ's sake.
- I kept it really simple.
You can also-
- I do like this, Bob, I like this round ball.
- Okay.
You can also use the stretch out strap
to do a stretch.
- Oh yeah.
- Now, if you're going to stretch the posterior tibialis,
it's actually a little bit different.
You actually,
you can hook up,
one of these little loops like this
and you're gonna bend the leg
because the posterior tibialis only floss-
- So flex the knee you mean?
- Right.
But you can also bring it out a little bit
because the posterior tibialis brings it in like this.
- But inverts the foot. We wanna pull-
- So you can stretch it like this.
- I have a feeling it might even work better
with a shoe on because it will catch
the rubber of the sole.
- You're absolutely right Brad.
- And-
- For the first time in your life.
- Well, yeah,
and I actually,
what I'm going to do is I'm going to wrap it around.
So it- - Yeah.
- There. That really gives a dorsiflexion.
- Now bend your knee, bend your knee too.
- That's, this is really nice-
- There you go.
- I can put there, and I bend the knee,
which gives a little more,
the thing is you're not pushing down,
you're letting it stretch.
- Right.
- Yeah. This works very nice.
- Brad is a genius. I have to give you this Brad.
- Bob you're just saying that now.
- No I am just saying that.
- Well it is completely BS because-
- No! Look at that, just on the cuff you came up
with this.
- It works well.
You can do a lot with these stretch out straps
and they're not very expensive.
That's the beauty of them.
- Now this.
We are really proud of this one.
Because it's really well-made,
it's slippery.
- It slides along nicely.
- We've even put our name on it
because we don't do that, unless we really like a product.
- I wonder if we could take Brad off there.
- What about, add another, another Bob and make boob.
- Family show! Family show.
All right, we've gone on enough.
- Good luck. Good luck, Matt.
- And be careful.