♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- So Brad, what exactly is foam rolling?
And why, almost everybody should do it?
Why should almost everyone do it?
I think we gotta change that, Liz.
Sounded a little--
- You want me to answer you?
- No, no, I'm gonna answer it.
- It was a rhetorical question.
- Rhetorical question, wow, that's very intelligent.
- I'm very astute today.
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- Say no more, Bob.
- So there are a lot of foam rollers out there.
They are all different shapes and sizes.
- And most of 'em are round.
- Well not round.
What is this, what would be that in geography
or geology?
No, geometry. - Geometry.
That would be like a cylinder.
- Cylinder, there we go.
So they're mostly cylindrical, how about that?
But at the end of the video I'm gonna show
the foam roller, I've been using it
and why I've been using it.
And I'm gonna show you five foam rolling exercises
I do every morning.
You don't need to foam roll every muscle.
- No.
- Only need the foam roll
concentrate on the problem muscles.
- The problem areas, yes, it's like a problem child.
- Yep, just like the problem child.
- Give him more attention and things will come along.
- So what are we hoping to accomplish
with use of a foam roller?
Why should people use it, Brad?
- Sure. - Number one.
- Oh, I don't get to answer?
- Well you can jump in here.
You wanna decrease aches and pains.
So Tom Brady, the quarterback, now who does he play for?
He changed.
- Florida I think, down there somewhere.
- Yeah, he's gone.
- I think, but I'm not sure.
- But he has a whole book on this.
He attributes a lot of this to his longevity in football.
- Right, his injury reduction.
Once he started the foam roll and he does some banding too.
- Right, and he talks about increasing muscle pliability.
And I think he does it before and after events and workouts.
I can attest to it that it's definitely helped on my hip.
It was a problem child, and I always focus on
foam rolling that hip.
Gets more blood flow to it.
- Right, you get the muscles to relax,
you get more blood flow, things heal,
everything just works better when you have
better blood flow and things are relaxed.
- Yes, number two, it increases flexibility
and range of motion.
Brad, let me tell you, see if this makes sense to you.
Like when you're looking at a muscle,
I often think of part of the muscle
as being maybe a little more tighter from maybe,
maybe there's some scar tissue there,
maybe there was some damage.
- From an injury or whatever.
- From an injury like I even think of my hip flexor
that way, like there's one part of it that
it feels fine down here further,
but right when I get into this spot,
that's where it hurts.
- You can feel it with the roller.
- Yeah, and that's why I think rather than
just stretching a muscle,
you wanna get into the problem spot.
- And it may not be an injury;
it may be just that muscle knot
where that muscle happens to be inherently tight
from whether it's tension psychologically
or body mechanics thing, whatever, posture.
- Yeah, you'll find those knots and you can work those out.
And if you just do regular stretching,
it seems like the part that's already stretched out
will stretch, but the part that's a problem won't stretch.
- Yeah, it's hard to isolate.
- Very good, I knew I had you here today for a reason.
- I've been studying, Bob.
- Number three, it's gonna enhance performance.
And what I'm talking about is
athletic performance quite often,
anything that you're gonna do physically.
Number four--
- My wife might want me to do this more.
- Brad, this is a family show!
- What are you thinking?
- I don't know, what am I thinking?
- I run, I bike a lot at home and she's interested.
- Oh good Lord.
So four, we're gonna accelerate recovery.
- I hope she doesn't watch this episode.
- I hope she doesn't either.
So after you work out, this has been a big thing now.
There are a lot more attention put on it lately
is that people are trying to recover better from workouts.
And sleep of course is important, nutrition,
but there's definitely something to be said
about doing some muscle massage.
- Are we gonna show 'em how to do it?
- No, no, now know what I'm gonna do?
I said that's what people are saying.
I'm going to the research now.
So I went to research, I went to Pub Med,
and I specifically looked at the foam roller I use.
I use a vibrating foam roller.
Now there's a couple of them that,
shut up, Brad.
I mean, what is this today?
- Well it's smaller, it's different.
I got these big ones.
- This is going bad.
- But no, look at it, seriously it's like,
is that really gonna be effective?
- Yeah, I have a couple of them
and I use a larger one,
but we just got this one and this one's really great.
The nice thing about this, it is more compact
so it's easier to carry around.
- Right, that's a good point.
- And it's very strong, but I say, you know,
is a vibrating foam roller better than
a regular foam roller?
These are the regular ones,
and they come, again, in all different sizes.
- Well they cost more.
- Not always.
Yeah, generally they do, you're right.
- But not so bad? - Not so bad.
They used to be terrible.
The first foam roller I had, $250.
So and this one is now at--
- You gotta show us how that works.
- Okay well I'm going over the research.
All right, number one, does it decrease aches and pains?
So I found one study that the vibrating foam roller
was better than a regular foam roller to decrease pain.
So I do find a vibrating foam roller
works much better on my hip than a regular one.
So that's anecdotally, but it goes along with the study.
- Right, and Tom Brady definitely says so.
- Yep, and so does Lindsay Vaughn, do you know who she is?
- No.
- She's the downhill skier.
And then Lared Hamilton, I don't know him,
he's a surfer professional.
You acted like you knew that; you didn't know that.
All right next one, increase flexibility
and range of motion.
So one study showed that foam rolling
was more effective than static or dynamic stretches.
In other words, foam rolling was better than
doing a regular stretch or a dynamic stretch
which is a stretch basically with movement.
Another study showed that foam rolling
was equal to doing contract relax, you know what that is.
- That's a lot of work.
- And it takes a second person sometimes.
So yeah, it's more efficient then.
- Okay, does foam rolling enhance performance?
Shut up, Brad.
So one study showed that pre and post exercise performance,
it was better at helping pre-performance.
- So if you foam roll before the event--
- Yes, it was more helpful.
And number four: does it accelerate recovery?
So after you workout, and yes,
several studies showed that it helped decrease DOMS.
- Delayed onset muscle soreness.
- And even after high intensity interval training,
it worked really well.
It was really solid on the research.
Usually they're like kinda wishy washy,
but there really was a lot of things to be said
for foam rolling.
Overall and the vibrating foam roller, even better.
- I'm glad you qualified at the beginning of the video
that if you wanna see the exercises, go to the end.
Then they don't have to listen.
But no, this is good information.
- This is good information, we should've probably put
this on the podcast, to be honest with you.
We might have to.
So what I do is I actually do it without
turning the foam roller on, Brad.
And this is the one you do too, don't you?
- [Brad] Yeah, I do this consistently.
I think people that like to go to the chiropractor,
if you do this to your back,
you won't need to go as much 'cause it cracks itself.
- Well, it's mid-back.
I won't go low back.
- [Brad] I don't either.
- I know you get up to here further probably
more than I do.
- [Brad] Yeah I do, it feels good up there.
- All right, going along with the theme
of this video being a little bit obscene.
- Only for certain people that mind wanders.
- So I wanna show you, this has five intensities
and it also has--
- Show them the lights, Bob.
- All right, sound.
You just keep hitting that.
- [Brad] 'Cause you can't see it vibrating.
- Yeah but watch this thing, I mean, she goes.
The other thing is, if you look at the pattern on here,
I'm gonna turn it off for a second, Brad.
- [Brad] Can you hear that, Liz or is that?
It's not real loud, but we can hear it.
- It's got three different patterns here
so it can give you a little bit of
a different massage I guess.
But I'll show you the first one I do.
That was the first one I do is the--
- Now does that have heat?
- No, no heat.
That's a different mode, I think it's a different intensity.
- Oh, oscillating. - Oscillating, yeah.
So the first one I roll right on the hip right here.
I just lay on it, and then while I do that,
I often roll down the quad
and I also roll into the inner thigh here.
- So you could do that with your standard roller too.
- Absolutely, absolutely.
I don't know if you want me to actually do it,
'cause it does look like I'm--
- Yeah Bob, we've had comments on it before.
(overlapping chatter)
You better show them at least on the quad.
- Yeah so I get down onto it.
You're probably not gonna see this video anyway
'cause YouTube is probably gonna ban it.
But then I get on my side like this
and I roll the inner thigh here too.
And I roll those muscles because they do feel sore and hurt.
- And how much time do you spend on each muscle group?
- I'd say less than a minute.
- Okay so it's not a big--
- No it's not a big deal.
So then I flip over and I don't do my IT band
'cause I don't have trouble in my IT band, Brad.
- That one's kind of a painful one.
- Yeah for you, but not for me.
- [Brad] No? Okay.
- Yeah, I just don't do it.
And then when I do hamstrings,
I do both hamstrings at the same time.
- Okay show them how you can do one
if you wanna emphasize.
Just cross over, yeah.
That makes quite a difference.
- It does, but I don't really have great trouble
with my hamstrings so I just like to do it before I run.
And this one I really like to hit,
I definitely like to get the calf muscles,
the gastroc soleus.
- And if you cross one leg over,
that gets pretty aggressive, at least for me.
And you know, you're doing it with your pants on,
but I think it's actually a little more effective
on the bare skin or does it matter?
- That's how I've been doing it.
Well these of course have cloth between them.
- That's fine, Bob.
- But the hamstring and, this video's just
going down the tube.
- It is a family show, we're trying.
I don't know, well, whatever.
- Let's cut it off, that's it.
Thanks for watching, folks.