- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we have the most famous physical therapist
on the internet.
- Oh, in our opinion, of course, Bob,
- Brad, we're always talking about,
we wanna make sure people stay strong.
That's part of, you know, go ahead, say it.
- Strong like bull.
- Strong like bull, his favorite saying.
- Anyway, we wanna make sure you stay strong.
Every once so often, you might get an injury.
We hope not because you hope you're doing things right.
But let's say you hurt your bicep.
- Yes, sir.
- All right, very easy to tell 'cause when you're
lifting something, you're gonna feel it in the bicep.
- Right.
- And so quite often what you're gonna find
off is that these pains can tend be chronic.
Sometimes they're nagging.
Like you go, okay.
I let it rest for a couple weeks
and I go back and try some curls again.
Boom. It comes right back again.
In those cases,
what often has happen is there was a minor tear in there,
and it laid down some scar tissue.
And what you're doing when you start lifting again
is you're breaking open that scar tissue.
So this treatment is gonna help you heal
or realign that scar tissue.
So that it's strong, like bull.
- Strong like bull.
- So it won't tear open again.
This works very well.
We've used this for a number of injuries.
And so the sign is if you have pain when you're doing curls
or if you do resistance like this and you feel pain,
- Right.
- It's a good sign, it's probably usually
in the mid-muscle belly is what
we're what we're experiencing.
If you're feeling up here in the shoulder
we're gonna do a video for that too.
That's bicep tendonitis, or the long head.
But what you do is get a pillow.
You want the muscle to relax.
So you're gonna have it bent, the elbow bent,
and the hand up, palm up.
- Okay. - Okay?
You're gonna find the tender spot.
Now you're gonna use your other hand obviously
but you can take your fingers and you can put one on top
of the other, like this or two together or three together.
You wanna just get a lot of,
you're gonna have a lot of strength needed
because this is not something where we're just moving
the tissues here.
We're getting deep down in the muscle, quite often
from my understanding a lot of that hits
off in the medial muscle belly.
- Right side, yeah.
- And usually it's right above in the middle.
So you're gonna go right in
and you're gonna get deep down in there
and you're gonna find
that tender spot and you're gonna push hard.
- Okay. It should hurt, but it shouldn't make you scream.
- Right. If you start doing this and after a minute
of doing it or a minute and a half, it's getting worse
you can't do it right now.
You're gonna have to back off, put some ice on it,
let it heal a little bit longer.
What you want to see is that after a minute or two
of doing it, it actually starts to maybe lessen a little bit
and maybe even get a little bit numb.
- Sure. - That's a good sign.
- Yeah.
- And you can do this a long time.
I mean, the recommendation is you could do it
up to 20 minutes.
Nobody's gonna be able to do this for 20 minutes.
I found if you even do it for 3, 4, 5, you know
try to get it in once a day, you're gonna be fine now.
You'll get plenty of good results from that.
So that's gonna help realign those fibers.
You know, the fibers tend to lay
down scar tissue in an erratic fashion, like a cobweb,
and that's gonna realign 'em so they're real strong.
- Right, all in line.
- Yeah. All in line.
And next time then you start off with very light weights,
and gradually work up to heavier weights.
But you're gonna find out that pain is no longer there.
- Sure.
- After doing this for a couple weeks.
- So after I work this and I do it
for four or five minutes, these fingers get tired.
That's a good time go.
- Yeah.
- And then put a cold pack
on it afterwards.
- That would be fine, yep.
And again, you can do one finger over the top.
If you want, you can give yourself a little reinforcement
if you want to.
- Right. - All right.
No more bicep pain, right baby.
- Oh, no, strong like bull.
- Right? You'll look cool.
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