♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Get to work, Brad.
- Well.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Today we're going to talk about the top 5 ways
to relieve muscle soreness and recover faster.
Plus, we're going to talk about three
you should probably avoid.
They're just not gonna work as well.
- Well that's good to know.
Pluses and minuses.
- Yeah, plus if you're new to our channel
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- He said mattress.
- Yeah, that's a - we got a nice
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- Yeah, I do too.
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- Oh, yeah!
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- There you go.
- So what we're talking about here Brad, is DOMs.
Delayed onset muscle soreness.
- Right.
- This is the kind of soreness
Brad, when I was in college,
believe it or not, I used to lift weights
almost like a hour to an hour and a half every day.
Every day, well, five days a week.
- Five days a week.
- Yeah.
- Weekdays.
- And I was sore all the time.
- You thought that was good?
- I thought that was good.
And I, you know, I was in pretty good shape,
I was pretty strong, but I think
I could've been a lot stronger
in a lot better shape if would've...
- Trained a little more wisely?
- But, did I tell you
I used to eat a whole box of hamburger helper
along with a whole pound of hamburger
in one setting.
I mean that's how much you could eat back then.
So you know,
- Oh, you just ate 'cause you were hungry
or you thought that was gonna help bulk up?
- I was that hungry!
I mean I could, I was six foot six,
weighed 225, you know, was all muscles,
(laughs)
anyway, I'm off on a tangent here.
So anyway, when you get DOMs,
what's happening is during the eccentric movements,
so let's say I'm doing bicep, Brad.
- Yeah.
- I'm bringing it up
- Yep.
- That's concentric.
- Mm-hm.
- On the way down, that's eccentric.
Under tension.
- Mm-hm.
- That's where you could cause microscopic tears.
- Right.
- I remember doing plyometrics once.
- Sure.
- Oh my god, did I get sore.
- What were you like, doing push up ones,
- No, hops.
- Jumping, hopping?
Okay.
- And you really get a lot of eccentric.
- Yeah, right.
- Motion on there.
And they really.
The problem with the DOMs,
you know, it's part of muscle growth.
But if you do it, get too much,
it can negatively impact your training.
They found one study where it reduced your force capacity
- Sure.
- By 50%, so like if you were really sore the next day
you could only lift about a half
of what you could normally lift.
So it's, I remember we used to say this,
and it's so true today, Brad,
you gotta listen to your body.
- Right, right.
- It's just not good to work through if you're just,
your body is just saying no, no, no,
I need time to rest.
- Right, there's one thing to work through that fatigue,
but if you're fatigued all the time
and your body's saying, "I need a rest,"
- You're not doing yourself any favors.
- Right, then it's time, you could still
do a really late active recovery work going.
- We got them.
- Oh, I'm sorry! - jumping ahead!
- Jumping ahead.
- So we'll talk about the five right here now.
Number one is actually sleep.
- Oh.
- This is very interesting Brad, I found.
Lebron James, you know, superstar athlete.
- Basketball player.
- Basketball player, yes.
After a game night, how much does he sleep?
Take a guess.
- He's probably out partying.
- No, he's not,
- No?
- and that's the thing.
12 hours.
- Oh!
- And he has a personal nutritionist and trainer.
- Oh, I'm sure.
- And all that.
Active, very important for recovery
is to get that sleep.
So a lot of times they said 12 hours
and maybe even a nap along with it, so.
I used to harp on this with my son,
it's like, this is an important part of of the training
as it the training itself.
- Sure.
- You gotta have that recovery time.
- Exactly.
- So, I did used to sleep a lot in college.
I remember.
- You did?
- Like it was a absolute sin to have a class
at like 9 'o clock, like.
Are you serious?
Who gets up at that time?
So number two, you definitely wanna ease into workouts.
And you know, especially if you're just beginning.
But even you know, if not.
When you start trying to ramp up a little bit,
you know you don't wanna go crazy, right,
or you're just gonna get so sore.
- Right.
- You're just gonna set yourself back.
So lower weights, lower reps to start off with.
- Right.
- You know.
- Especially if you're older, if you're,
- Yes, good point.
- You know, 50 years and older,
boy, you really better consider taking your time
getting into things so you don't
injure yourself - injure yourself
and then you're really set back.
- Right.
- But yeah when you're younger
it was a matter of soreness,
and now it's a matter of injury.
- Yeah.
- So take it from us.
Number three, this really helps a lot,
especially if you can do it immediately after the workout
or they even say up to one to six hours later.
You do a foam roller, massage,
you can use a softball or a tennis ball.
We're gonna show you one today, Brad.
Here, this is a new unit by RENPHO,
it's called the R3 Mini Massage Gun.
- These are--
- Isn't this the cutest little thing?
- There's, these are very popular now.
And you'll see them all over - yeah, massage guns
- Mm-hm.
- This one's a little less expensive,
very well made, wouldn't you say Brad?
- Yeah.
- You're the guy.
- Yep.
- You're the guy that can tell.
- Yep.
- So see, we got the airer thing that it,
what's that called?
- Well, it cools it's--
- Cools it down.
- It cools it down a little air cooling there, right.
- Yeah, so it's got five attachments
and this is the best attachment
I've seen so far now, 'cause--
- This is a nice.
- Yeah.
- Attachment.
- It's rubber and it's air filled, kind of.
- [Brad] Yep.
- Right?
- [Brad] It's a little spongey.
- Little spongey, so it really.
- And it's broad, it doesn't have that pointy,
you know, it's nice to get in sometimes,
but I would say--
- If you want the point to it,
you can do that.
- This is the one I would use 80% of the time.
- Yep, I agree.
- A lot of them have the round ball
which is good, but I think this is a step
in the, oh, this is like the premo.
- This one goes on either side of the spine,
could work out.
- Mm, I've never used that one, I'm not sure if I--
- You don't like that?
- You know, I could imagine a couple places
I might want it, but--
- Get you right in the eyes.
- Why, Bob, why?
- Okay, go ahead and turn it on, Brad.
- Oh, yeah, that's a good idea.
- Check it out and what you're gonna wanna do
is you're gonna wanna massage,
it sounds simple but you wanna massage the muscles
that you worked out that day.
Don't have to massage your whole body.
Just, like, so let's say you did a leg workout.
You wanna hit the quads, you wanna hit the hamstrings,
you wanna hit the buttocks.
(massage gun hums)
so you know, and what's nice about these guns
is they don't tire out.
Your hands are gonna tire out
if you had to have to use a ball or a foam roller
it gets a little awkward trying to
get into all those positions.
- Yep.
- This thing--
- Ooh.
- Yeah, I really use it for my hip a lot.
While I'm, 'cause, it's just so easy to do.
- I got up and I rode 21 miles on my bike
and at four climbs, regressive planes.
- Oh yeah?
So you, you gotta do this.
- This is feeling really good
'cause my quads are, you know,
if you bike a lot, you know when you're climbing
especially with a sustain a saddle metal,
those quads really get a nice workout.
- So when will you bike again?
- Tuesday, two days from now.
- So, yeah, you gotta, you should be doing this.
- Yeah, you're right.
You know, the roller's good too,
I like the roller.
- The roller's good.
- This is more fun than the roller (laughs)
I can tell you that much.
- So number four was the one that Brad was alluding to
is active recovery.
So, what you wanna do is like
the next day, you could do low intensity
or even after the workout, you could do a cooldown.
Do you do a cooldown?
- Usually I try at the end,
I'll just not go so hard.
- You don't do a cooldown.
- Sometimes I do, Bob.
- You don't.
You're just not the cooldown person.
I know he's not.
- I do, like when I run,
I walk 100 yards before I stop.
- This our camerawoman,
her husband said he saw you and your wife,
I think you were canoeing,
or I don't know if you were riding the bike,
- Whatever, yeah.
- And he said you were like,
going 100 miles an hour, like you--
- I was chasing my wife, you know,
I was trying to get her to,
get in the front of the canoe.
I felt propelled.
- You have one speed.
So active recovery, so you're gonna do
low intensity use of the same muscle group.
So if you're biking, you wanna like,
do some really slow biking, low intensity biking
at the end.
- Yeah, you're, one thing about active recovery,
I took a class on this
and you wanna work with your heart rate
but it's like amazing,
particularly if you're like me
and you have two speeds, on and off,
it's hard to do it because you have to go so light
- Yes.
- that it feels like you're not even working out
- You're not even doing anything.
- It's like, why am I doing this.
But just enough to get blood flow,
fresh blood to these injured areas
without working and re-injuring them.
- Yeah, and it'll just, it won't get as sore.
- Yeah.
- Like it, like I said,
if you're doing a leg workout,
even going on a stationary bike,
- Yep.
- Very, almost no resistance at all.
- Right.
- And just get in some movement.
- Exactly.
- It's gonna make a big difference.
Number five, it does help diet-wise
to take in some additional proteins
and it's gonna be universal that you take the omega-3s.
Like fish oil.
- Right, right.
- And water, hydration.
You gotta drink a lotta water for recovery.
- Oh, yeah, you can hardly not drink enough water.
I was teaching a class once in cycling,
I was telling the class, drink as much water,
you can't drink enough water.
One of these guys in the back goes,
"that's not true, you can over-drink water,"
which is true if you--
- Yes, you can.
- Force yourself to drink so much water
you get reverse osmosis.
- But if you're listening to your body,
it probably isn't.
- Yeah, I mean, reasonably, if you drink,
it's more than most people do, that's for sure.
- Right, so these are the three
that we're not that thrilled with.
- Okay.
- They're not terrible to do, but just static stretching,
research just doesn't support it.
You know, the static stretching after a workout.
It doesn't help muscle recovery.
- Oh, for the recovery part?
- Yeah.
- Yeah, that is, and I kind of think that's gonna
go back and forth over the years.
- It might.
- As far as flexibility, maybe for different--
- Flexibility's good, but I'm saying muscle recovery, so.
- Okay, right.
So there's always.
- Number two, ice baths.
Now, they can help with the inflammation, they said,
but it can hinder your muscle growth and strength,
according to the studies.
So of course they're not fun to take, either, I mean.
- But there's was it, what, was a football player,
I guess Reggie White would, after a football game,
he would submerse--
- Isn't Reggie White a baseball player?
- You, get out of here.
The Packer guy.
- Oh, he's a Packer guy?
I don't know.
- No, he would, that's what I think I remember--
- Yeah, a lot of them do that.
- Iced water, and it's like.
- Right.
- I've seen them where they get up
right to their neck.
- Yeah, and so, you know, they're professionals,
they do what they need to do, I guess.
- Number three, there's a lot of talk about caffeine,
and they actually has found that it does help
with muscle recovery.
- Really?
- You need to do like three or four cups
before you work out, though.
- What?
- Three or four cups of coffee, so it's a lot.
And that's what the negative part is.
That's why we're not--
- Well, you have to go pee all the time, then.
- Well you gotta pee all the time
and also it wouldn't be good if you did a workout
in the afternoon, or night.
I mean, I'm not that, to be honest Brad,
I'm just not that big a fan of caffeine.
I don't, I've taken caffeine out of my life.
- Yeah.
- I just, I wouldn't--
- Well you never drank much, or diet, diet..
- I drank, yeah I drank it,
I never drank coffee.
- Right.
- But I, you know, I did have in other forms
you know, through pop, and stuff like that.
- You don't have to tell us, Bob.
- Okay, I mainlined it, so.
- Remember, Brad and I can fix just about anything.
- Except for...
- A broken heart.
- But we're working on that too.
- Yeah, I feel like we're not working hard enough.
- Well this is related to that,
'cause this is muscle recovery,
so the broken heart is like a muscle.
- You always think it's related,
you always think it's related.
- Yeah, maybe we can do an active recovery thing.
- All right, thanks for watching.