♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(Bob clapping hands)
Hi folks, I'm Bob Schrupp, physical therapists.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- So why you have pain in the front or back of your hip?
We're gonna talk about that.
And we're gonna show you how to stop it.
Plus, we're doing a giveaway, Brad.
- Oh, something new, a give away.
- By the way, if you are new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy,
fit, pain-free, and we upload every day.
Also, "Yes," we're always doing a giveaway.
Go to bobandbrad.com.
Go to the giveaway section,
and we are giving away a massager,
which we will show you today.
Oh-- - The little mini massager.
- The Q2? - It isn't really sweetheart.
I wonder if Q2 means cutie?
Cutie-- - Why, Bob, why?
- Go to Bob and Brad on Facebook,
and the contest will be pinned to the top of page.
Go to Twitter, Instagram or Tik Tok
if you want a 60 second version of our program.
- And podcast is out-- - Yeah, podcast is out.
So what is causing your pain?
If you're having pain in the front of your hip
it's very common for
your hip to slide out of socket a little bit here
and actually come forward.
And pinch on the rim of the socket there.
Oh, the rim, technical (laughing).
So we gotta make sure that ball
is placed well in the socket.
And we're gonna do that through strengthening.
The same concept is with the rotator cuff.
- Yes! - You know, you wanna
strengthen the muscle. - You get impingement.
- Yup, yup, and what happens also is
those muscles get sore too, the hip flexors.
And we're gonna show you how to massage those.
A lot of 'em get tight on people
because people are sitting all day.
- That's right, sitting, sitting, sitting.
- Yeah, the hip flexors get tight,
which can cause the glutes to stop working.
It's a whole bad thing.
So that's the pain, generally a lot of pain in the front.
That is the one that I suffer from.
This is the, this is the one I have to keep on top of, Brad.
- I'm sorry you suffer, Bob. - Well no,
I don't suffer anymore.
I got it under control.
But this is where I do my massage every morning.
- So should we talk about where these muscles are?
- Yeah, sure. - So there's really three.
We're gonna talk about three groups of muscles.
There's the iliopsoas: Oe of 'em is it the psoas?
- Yeah, yeah, yup. - Comes from the back.
They actually connect to the vertebra.
And I'm gonna show you what the strap here.
So up to here, they wrapped down
and then connect up to the front of the femur.
The next ones is attached to the inside of the pelvis.
That's that bone that looks like a paddle.
And the muscle fibers cross there,
and they connect to the same area.
And then, this point here,
that's that bony little prominence
you have on the side.
you have one on either side.
There's a muscle there.
What's that one called? - Rectus femoris.
- Rectus femoris: And that one goes from here,
all the way down to the knee.
- Rectus damn near killed us.
- Oh, Bod, why, Bob, what has gotten into you today?
- I don't know, so on the back,
let's talk about that, Brad, real quickly.
'Cause this is the one my wife suffers from.
- Oh, yes. - So we're, you know,
we're quite the couple here. - You guys are
suffering left and right? - Yeah.
So she's got a high hamstring problem.
So your hamstring's attached to your sit bones.
And they run down, there's three of em.
She does fine with it for a while.
Then she stopped stretching.
She stops.
She's just not a good one for keeping a routine.
I hope she doesn't watch this--
- I hope she doesn't either.
But it flares up every so often.
And then she goes and starts massagin' it.
- Sure. - Stretching.
And it goes away.
- It is a common place for the hamstring
injuries to occur as close to that sit bone area.
- Yeah, and it's, they are onerous.
I mean, they can be troublesome to treat, so.
- Oh, wow onerous?
This is incredulous. (Brad laughing)
- Yeah, so anyway, see massages,
right as it comes close to the bone.
She hits that whole area there.
Really makes a big difference.
Like when she doesn't do it, she can't run.
But when she does it, she can run pain free.
So-- - So she does it right before
she runs? - Yeah, right before she runs.
It's almost kind of a stretching thing too, you know?
- Yeah, loosens it up? - Loosen, makes the muscle
flexible, so-- - Yep.
- So what we're gonna recommend here is,
try the little massage, the Q2.
And you think, "Whoa, this isn't powerful enough.
It's a little massager."
But this thing is a minx.
I was surprised my son came home.
My son came home for Christmas.
And he's a big guy now, he's like 240.
- Yeah, he's been-- - He's been weight--
- Puttin' on some muscle.
Hypertrophy, you know? - And he loves this thing.
He thought it was plenty for him.
So one thing that's nice about it,
you can kinda get a good grip on it.
- Yeah (mumbles). - You get good leverage.
And that's what my wife liked about it.
- I use this one.
I really liked this one, but this one has its advantages.
For one thing, if you travel,
it's a lot easier to get in your suitcase.
- Well, I can put that in my pocket, Brad.
That's that's how small it is. - Really?
You do that often? - No, I don't.
But I'm saying you could-- - Show how we use it before--
- Sure. - put everyone's to sleep?
- Gotta hold it, Brad.
- Sorry.
[Bob And Brad] There we go!
- You gotta hold it for like three seconds or--
- Yup, to get 'er goin'.
It's got five different intensity levels.
So, oh, we got black on black here.
- [Bob] That's not going to work very good, is it?
- [Brad] I'm gonna put my shirt down there--
- On the same way. - Yup, so right there.
And this would probably best laying, lying down.
I actually do a standing. - You do.
- I do it lying down, I do it in both ways.
- Okay-- - It has better lying down.
Bob has hip flexor-- - Right.
tightness issue, I don't.
So I don't do my hip flexors with exceptions of stretching.
I actually use this.
- I think I get the,
I think the femoral head.
It definitely did in the past,
where it would slide forward on me.
And I'd get such pain down my thigh.
I couldn't walk, I couldn't run for a while.
I mean, I would have to get it up for like two months.
So-- - So what we have is,
these muscles here,
we're basically trying to get in deep--
- [Bob] I would massage right there.
Yeah, I would massage right by the head.
And then my wife, she does the buttock, you know?
Right below the sitting bone. - Does she do
it standing? - She does it standing too.
- Does she work it like this?
- She should do it that way.
That'd be a good way to doit. - Well, what way
is he doing it?
- She, like, stands a lot of times.
- Oh, you mean just like this?
- Yeah, yeah. - Sure.
- Welp, this is one of those gets a little personal.
- So now if you are a more of a slighter build,
you might be able to get by with the hand-held massager.
- Yeah, if you're thin. - It's a lot less expensive.
It's you know, it's got the handle on it.
So it's a little easier to do this part probably.
- Sure. - Although, you don't
get the leverage,
like you do with that one.
You know what I mean?
So anyway, we just wanted to give you another option
because this is, these are.
I don't know, what are these, 30, 40?
- Oh, these? - Yeah.
- Yeah, somewhere in there.
- [Bob And Brad] 40, 40!
- Yeah. - Okay.
All right, so after that, you're gonna wanna make sure
you do strengthen the glutes.
It doesn't matter if you're having trouble
with the front of your hip or the back of your hip.
Strengthening your glutes are gonna help.
- Which, there's three sets of glutes, which ones, Bob?
- Well, I would do all three. - Okay.
- And I would go ahead and you know, you could start off
by hitting the hip abductors, which is the glutes.
And you can just start by going ahead
and go on out to the side like this.
Doing repetitions of, you know, 15 to 20.
But eventually, you're gonna wanna use the band.
Get some resistance, get some resistance.
So we got a band here.
And I like these bands, Brad,
'cause they don't fold up on yah.
You know, like-- - I know they are superior
to the rubber or the latex ones that roll around.
And that's pretty irritating.
These do not, they're comfortable.
- So you can work it like this.
You could do clam shells.
- And you know, this also lying down,
you can do this without the band,
and then progressed to the band.
- Yeah, right, exactly.
You can do clam shells without, exactly, Brad.
So the glutes, if you wanna get the gluteus maximus,
then you gotta go this way.
And again, you could start off without.
I can't get off there (laughing).
- [Brad] So the gluteus maximus is probably the one,
if there's any question-- - You wanna do the glute, max.
Yeah.
Now you can do this prone like this,
lying on your stomach and work 'em like this.
So that offers a little resistance.
- Yep. - So you bend the knee
to 90 degrees and then you're focused on the glutes, right?
Otherwise, you're gonna probably get
some hamstrings in there and--
- Right. - If your leg is straight out.
- Now you can also do it this way.
And this is harder.
Now, if you wanted to make that a little easier,
you could slide the band up closer to your waistline.
- Right, exactly. - I'm at maximum
when I'm working here.
So, but that's again, you can start off without.
I can't get off.
- Don't try and walk. - I know, don't try
to walk with that.
You could do these without the band to start off with
and then work towards the band.
- And your repetitions is gonna go down
with the band versus without. - Right.
- You know, I mean, it might be
somewhere between five and 10
when you first start with it.
- So the final thing is you want to walk differently.
Brad and I kind of go back and forth on this one,
but we definitely have done it with our running.
- Oh yeah. - We used to be
where we'd run, we'd first strike.
When we'd strike, our heel would hit out there.
And we be not over the foot.
We'd be behind the foot.
And that sends a force up the leg.
I don't know, in physics, what would they be a vector?
I don't (laughs). - I think it's an axial.
- Okay. - Not sure about that.
I'd have to, so don't quote me, we'll get some,
somebody'll (mumbles) correct us.
- [Bob] But it's more pressure on the knee,
the hip, the ankle.
So what we'd rather do, we did shorter strides.
And when you hit the foot initial contact,
you wanna be almost over the foot.
- Right! - So with walking,
it's the same thing.
- Right. - You don't wanna
walk like this, you know?
You wanna walk where you actually are over the foot.
And you kinda hit the forefoot
and the arch at the same time.
Don't hit-- - Kind of a flat strike.
- [Bob] Yeah.
And you kind of lean forward a little bit.
And you're trying to engage your glutes.
You can actually walk and with your hands
on your butt and see if they're kicking in when you step.
If they're not, you really needs to work on it.
Because it means that you are getting amnesia or they--
- So Bob walks around his neighborhood like this.
At least it at first, and everyone was convinced
he was, yeah.
And now they know-- - It's funny,
I should've probably reveal this but--
- Bob, oh God.
- No, when we're in our neighborhood, my wife and I, we,
you have names for everybody.
'Cause you don't know their real names.
But apparently everybody calls me like,
long legs and daddy long legs.
And so I don't take offense to it.
- But does this get on the Facebook or something?
- No, we just tweet each other, you know, like--
- Oh, you don't write it on the sidewalk?
- There's gum chewer, there's (laughs).
- So well, things are-- - That's life in the Schrupps.
- Everyone's got their own neighborhood to deal with.
- So anyway, if you wanna change your walking
probably the most important thing is
probably take a shorter stride to start off with.
- Yeah. - Because by taking
a shorter stride you're gonna
probably engage the glutes more
and then try to lean forward.
Try to push off with the foot,
the rear foot and, and try to hit on a forefoot.
- Sure. - I know that's a lot,
but it really makes a difference.
My wife, it definitely helped her hamstring.
- Sure. - When she did it.
And she can even feel it when it does it.
So, all right, thanks everybody for watching.
Remember, we can fix just about anything.
- Except for-- - A broken heart.
- There you go. - We'll do it though, someday.
- We'll keep working on it, yep.
(upbeat music)