♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Brad Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion of course, Bob.
- Filming from my basement
because the facility we are at
has been exposed to the coronavirus,
so we're trying to be safe.
We're hopin' Brad and I maybe won't get infected
because we've got fourteen days of solitude here, so.
Alright today's title is
"Fifteen Minute Muscle Healing Workout at Home,
"Hips and Legs".
This is gonna help you
with your blood flow and pliability.
Am I jumping ahead?
- No Bob, it's important.
We could even say it twice, but continue.
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We've got 60 seconds of "Bob and Brad" a day.
Alright Brad, what are we doing here?
- Bob, muscle healing,
you know, you get these sore muscles
from doing your exercises,
particularly now if you haven't done any exercises,
you're just doing some new ones in your house
as a result of the situation
and you get sore muscles.
A really nice way to treat this
is through muscle pliability,
a massage.
Get into the muscles and massage them,
and often times you don't have a masseuse in your house,
or someone who's--
- Especially nowadays.
- Right, or someone else in the family who will say,
"Yeah oh, I'll massage your muscles."
(laughing)
So there's some options,
and we're gonna look at
just from the hips down to the legs
or to the ankles.
- Some people might also refer to this as muscle recovery.
Let's say your muscles get real sore from working out
and it can help them recover.
Tom Brady's a big fan of this.
- As a matter of fact, I'm reading his book right now.
- Oh you are?
- Yep, so anyways,
the muscles you get this lactic acid produced,
which can cause muscle soreness,
and what we need to do
is get the muscles pliable and soft,
so the blood flow can go in and push out that lactic acid,
get some fresh blood in and get the circulation,
and things workout quite well.
- Well, sounds good to me.
Let's go to work.
Alright, so I'm gonna run the camera.
- Oh yeah. - [Bob] Bye.
- Yep, Mike is no longer,
he's with us, but--
- [Bob] He's on quarantine.
- So, I'm gonna use a six inch roller.
Now, I prefer the roller.
It's a little softer and dense-y.
If you can get the black ones,
typically they're the hard ones.
They're a little more aggressive.
Most people I think feel most comfortable
with the softer one.
Three foot long.
- [Bob] We'll put a link below on that one.
- This is a nice roller
- [Bob] It seems to be the great density
that everybody likes.
- I'm gonna start with the calf muscles,
very common to get sore calf muscles.
Let me get my socks pushed down.
- [Bob] Pulled you like the weekend athletes
can sometimes tear
that muscle quite easily,
if they don't keep it pliable.
- And I just work on this.
You're gonna spend about 30 to 60 seconds on each one,
but it's up to you,
and you can see what I'm doing here,
and I may turn,
if the side of the calf,
I'm gonna turn this way.
I may turn this way.
You're gonna have to use your judgment on where it is.
You'll find a knot.
It'll be a little more tender than the other spots,
and that's the area you're gonna work out, over.
If I find it there,
and if I need more intensity on that right calf,
I'm gonna cross legs
and that adds more weight
and a little more aggressive.
There we go.
Any other comments, Bob?
- [Bob] No, I think you are doing fine, Brad.
So, you're gettin' the entire calf
by working it that way. - Exactly.
- [Bob] So, you're doin' a good job.
- I'm gonna go right up the line here.
We get the hamstrings, which is another sore--
- [Bob] And that's what's nice about it.
I do this one every morning, Brad,
before I go for a run actually.
- Oh really?
- [Bob] Yeah.
It just seems like it's done me well.
It gets both sides of the leg.
Are you doing the quads too?
- Yep, we're getting there.
- [Bob] Yeah, so you'll get to that.
So yeah, I like it 'cause I just start on the hamstrings.
I go right down to the calf,
but you can go reverse too.
- Yeah, you get your own system.
- [Bob] So, you can see Brad's actually right now
putting more stress on one side.
He's lifted up the right leg and put it over the left leg,
and now he's gettin' a little more focused on that leg.
- One thing that you'll find,
a lot of times on the hamstrings is where it connects
to that sit bone, the ischial tuberosity,
you're gonna get way up in there.
You got me under my roller out of the screen?
- [Bob] Yeah, you don't wanna be
on to that bone itself really.
- No, I'm right before it though.
- [Bob] Yeah, you wanna take it to that point.
How's your hamstring doing anyway, Brad?
You had hurt your hamstring.
- That was awhile back.
It is wonderful, Bob.
I don't have a problem with that.
- [Bob] Brad thought he was young again
and he tried to do some sprinting on the treadmill.
- Yeah, that was really silly.
That's called doing the stupid stuff.
I should of known better,
but I thought I was 25 again.
Anyways (laughs), we're not talking about that.
Now I'm gonna go to my hip abductor.
So abductors, AB.
(Brad moaning)
- [Bob] Again, this is another situation
where you wanna avoid the boney prominence
that's right coming off the hip there.
- Yep, right there.
- [Bob] The greater trochanter, you wanna stay off that.
He's a little above that right now, aren't you?
- Yes, I'm on that gluteus medius and you'll know
'cause you'll feel yourself on the muscle.
When you get on that bony part,
you'll realize there's really no sense
in doing the massage or the rolling on the bone.
There's no benefit.
And now I'm goin' to the front.
I'm getting the whole muscle.
It's a wide muscle.
I'm not gonna do both sides
because you know, you can do that on your own.
I am gonna go from here over the top
of the greater trochanter, the hip,
down onto the IT band.
This is one that typically most people are,
it's a little more tender,
and I'm one of those people,
so I am putting weight through this leg and my hands.
- [Bob] Yeah, he's actually taking some of the stress
off of it now by using his legs and hands.
- There's controversy on whether rolling the IT band
is beneficial or not,
but I think you have nothing to lose.
Just do it appropriately in 30 to 60 seconds or more.
You find a tender spot right there.
I got a tender spot.
I'm gonna work that a little more,
and we're gonna get to the quads in a little bit,
so don't worry.
- [Bob] Yeah, I was gonna say that's my favorite actually.
That's the one I can tell if I don't do.
I actually the other day, we just went for a walk
and I actually didn't do that
because I thought oh I'm just walking,
and I actually had to stop and stretch 'em a little bit
because I started feelin' 'em.
You get to this age, Brad,
and even walking can start to put stress on your body.
(Brad laughing)
- It's all fun.
- [Bob] But I know this one looks
a little suggestive maybe,
but this is a family show. - Well Bob, that's
only in your mind.
No, but our people are incredibly intellectual
and they don't even go to that direction.
- [Bob] They're pure as the driven snow, right?
- Yup, now I'm going to the side
'cause I can get the quadratus at my vastus lateralis.
Then my rectus--
- [Together] Femoris.
- And you know, you can get to that VMO here
and that's a little bit harder to get,
but you can get to it.
There we go.
- [Bob] The thing about this is
this is a common muscle group to get very tight,
the hip flexors,
because a lot of us sit now for a living
or sit more of our day than we'd like,
and so, those muscles naturally tighten up on ya,
and you really wanna keep those lose.
Those will actually pull your hip kind of out of place
and can give you pain. - Now I did switch, Bob.
- [Bob] Now you're on the gluteus maximus.
- Yep, I and a little bit of piriformis
because you get 'em both at the same time.
I'm just doing the right side
and that's all I'm gonna do.
You know and I don't have any pulled muscles
or any muscle soreness right now,
but this feels great.
I mean this is just relaxing in general.
You can use it as a preventative.
You don't have to wait until you get a sore muscle
to do this. - [Bob] That's exactly right,
and I knew a pro basketball player, Brad,
that actually used a softball to do this.
Now that's pretty impressive. - You knew him?
- [Bob] I didn't know him.
I read about him. - Oh you read about him.
Well, I wanted to clarify that.
- [Bob] Well do you wanna show the other alternative, Brad?
- Yeah now, that works well.
There is another alternative
that can be even a little more specific to a point
and that's using a power massage gun.
This happens to be the RENPHO unit.
It's a really nice unit.
It percusses,
and it actually has a large amount of travel.
There's a distance that it travels and it percusses,
and that's gonna get in deep.
It has a head that rotates,
which can help you get under here
to the hamstring.
You might want it more straight
for other parts of the body.
I'm gonna start on my calf right here.
Let's get this thing going.
We'll turn it on.
- [Bob] It's a nice little device for,
you know, whatever aches, ails you on the body
because you can use it just about anywhere.
- And again, I have a friend whose son has one of these,
and he's a hockey player.
Well now he's going into baseball,
but well he's off it now obviously (laughs).
- [Bob] Yeah, hopefully go to baseball.
- But he uses this everyday. - [Bob] All the time.
- So he's using it for preventative,
but if you do have that sore muscle or a matted muscle,
you're gonna get right into it.
Now with me, I've got it right in this area.
And you can see my leg just shaking there.
I'm working it good.
- [Bob] Now the muscles going to recover faster.
It's gonna actually feel better.
I'm actually trying to focus in on there, Brad.
- Yeah, get in there, Bob.
- [Bob] I don't know how I'm doing.
- Now, you can do this on any muscle in your body.
You don't wanna go over a bone on this.
It's not gonna be comfortable
and it's not gonna do any good.
Most people will probably figure that out.
I got a tight spot right there.
You can go direct on to it.
It's more aggressive,
or if you put it at an angle,
you can change the intensity,
and it just is really a nice way to work it.
I'm gonna get on to my,
(yelps) my goodness.
- [Bob] I can see that bubblin' up there.
- Wow, were workin' that hamstring now.
- [Bob] Now Brad, people can just use
their hands to massage too,
but especially when you're doing large muscles like this,
you're gonna fatigue pretty rapidly.
It's hard to get in deep and it's hard to maintain it
and keep goin'.
So if you're serious about training,
muscle training,
muscle strengthening, - [Brad] Pliability.
- [Bob] Yeah and pliability,
then you may wanna go ahead
and try the foam roller, try a massager.
- [Brad] Right.
You know, we have people use a tennis ball.
You can work it with that.
- [Bob] Yep, you could start with something like that
to start off with,
and not necessarily put the money
into it to start off with.
Alright, are you having fun there, Brad?
- Yeah, I am.
We're doing really well.
I pretty much covered everything on the leg.
I didn't do the anterior shin,
which oh, this works really well.
The foam roller for the anterior shin,
I find-- - [Bob] Yeah, that's tough.
- It's a little harder to work.
This is superior to that,
but you can still foam roll it.
- [Bob] Alright, remember Brad and I
can fix just about anything--
- Except for--
- [Bob] A broken heart.
- A broken heart,
but let's try this once, Bob.
(massager beeping)
No, it's not gonna work.
- [Bob] No, that's not gonna help at all.
- (laughs) That's not gonna work.
- [Bob] Thanks for watching folks.
Stay safe.
(feel good music)