♪ 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 own opinion, of course Bob.
- Relieve muscle soreness plus fast recovery.
These are easy self help exercises and diet supplements.
- Right.
- It's a lot of title.
- Well it is, but you know it's an interesting subject
and we've got some nice tips here Bob.
- Yeah, it applies to a lot of people who work out.
- Exactly.
- I've definitely had my DOM's in my day
By the way if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay fit and pain free.
We upload everyday.
Also, you're gonna wanna join us
on our social media channels cause right now
we're giving away a stretch out strap.
That'll help ya with soreness.
- Oh yeah, get some stretching.
- You can look down at our description below it.
Usually the contest is down below.
If not look on Facebook,
it's always pinned to the top of the page.
- Yes.
- Or you can go to our Bob and Brad website.
- Yeah, some people don't like Facebook I guess.
- I know they don't.
I've been getting a lot of complaints so go to our website,
Bob and Brad.
- There you go.
Okay.
So we're talking about muscle soreness
and we're talking about domes or DOMS.
- Dom DeLuise?
- Well, yeah he may not like that.
- What does DOMS stand for?
- D O M S?
- Yeah, Delayed Onset Muscle Soreness.
- So it's delayed so often times you'll work out hard
let's say on a Monday, and you'll feel and you go to bed
and it's sometimes the next day or even the day after,
not til Wednesday you many not feel the muscles.
- That's usually how I feel it.
To me it's not the next day, it's a day after that.
- Sure.
So it's often associated with people who may be sedentary
and they're just getting into an exercise routine
- Right
- That's very common but also, if you're already in shape
but you do a new or a different exercise, often times
an eccentric or like plyometrics
- Yeah, with plyometrics you're doing a lot of eccentric
strengthening which is strengthening the muscle
as it lengthens and boy, you can get sore with that that.
- Right.
- That's the sorest I've every got
is from doing eccentric exercises.
- That's right.
I was in shape in the winter time, swimming,
stationary biking pretty aggressively
and then in the spring time I went in the Bluffs
in La Crosse and went running downhills.
- Oh, right.
- Oh my, I thought I'd never end before.
Sore for quite a while.
- Yeah, it's amazing no matter what kind of shape you are in
you can still get sore.
- Right.
So in other things, usually these muscle soreness
only occurs when you are moving.
- Right.
- You don't feel it if you're just sedentary, watching TV
but when you get up to move, wow.
Your body's talkin.
- It'll make you feel old.
- Yep.
And also, we talked about this.
- This might be a little controversial
whether this is true or not.
- There's an overabundance
of waste products in your muscles.
In other words, like uric acid, the um...
- Lactic acid.
- Yep, that one and a number of other things
that your body produces as a result of exercise.
And the idea is that you wanna get that flushed out
which brings us to our first technique or method
to get through your muscle soreness
and that's what I call active recovery.
- Gotcha.
- So if you're sore,
you're not gonna go back in and hit hard again.
You can but that muscle soreness
- Yeah that's not gonna help matters.
- It's not fun and it makes it last longer
but do your activity very gently.
- Very low level intensity.
- Right.
It almost feels like why am I doing this,
but you wanna get movement and you wanna get the heart
and blood flowing to flush out those waste products
and get some fresh blood in there.
- And just getting more fluid out of there,
sometimes there's even some edema in there.
- Oh sure.
- You do have micro tares going on in your muscles.
- Exactly so we gotta get some fresh blood in there
so they can heal up quickly and get on with the show.
And another way, this is a similar thing is foam rolling.
- Sure.
- We've got a couple rolls here.
- My hamstrings are one that often get sore.
- Well, that's a pretty common one with a lot of people.
- Real simple one to do is you can roll
both hamstrings like this.
And I'll roll 'em before I even workout
and after I workout sometimes.
- Yep, you better believe it.
- And you can increase the intensity by just working on one
just like this and crossing over.
- There you go.
You can do this on the floor.
Not up on a table like this
but you know that's where were doing it toady.
- You know, just so you can see.
- Exactly.
So this one's a little soft.
The black ones are typically more dense.
They're more aggressive and the colored ones, this one,
less density, a little softer, more comfortable,
depends on what you like.
Did you wanna say something?
- They're a great idea no matter what
for stretchering and preparing for a workout.
- Sure, yep.
Matter of fact, were gonna use these in another video later.
- Hey, excellent.
- Okay.
Compressive, oops, compressive garments.
- Sure.
- In other words, they make the socks,
are more popular nowadays, where they put pressure,
usually technically 20 to 30 millimeters of compression.
- Gotcha. - That's how much pressure.
And the socks, they come up to the knees and then they make
leg garments to that go from the foot all the way up
into the thigh area and what that does is
it helps keep that fluid moving proximal.
Getting it up back in the system.
- Probably gonna be for more of a high end athlete.
- Probably, right.
- I don't know that a causal guy is gonna go running around
with those but maybe the socks.
- And it depends.
Some people may have some edema problem anyways
- Yeah, it would help them with that issue.
- They've been dealing with it with a doctor already so,
and then this next one, this is a little bit aggressive.
I've never done this for this particular, is contrast bath.
- Oh, sure.
- After you work out, you're gonna get some warm water,
as hot as you can stand.
It shouldn't be so hot that you're uncomfortable.
- It shouldn't burn you.
- No, not at all.
I actually like to do a good comfortable warm,
I'd recommend.
And then getting some cold water.
The cold water, some people are saying
as much as ice cubes in there.
- Right.
- Now if it's in your legs, get you a bathtub full of water
and go to the convenient store
and get a couple of bags of ice cubes.
- Try to figure out how you're gonna do that though
cause you'd have to have two tubs.
- Yeah.
- You can always do it for the hands and stuff
'cause you have double sinks
but a little more difficult to do.
You'd have to have two tubs.
- Right.
You know, this is one of those things if you got a hot tub
and you got a pool with some colder water, that might work.
So it's not real convenient.
This next one, I like this idea, is massage.
If you can go get a massage, maybe your spouse
or someone massage your legs
but usually that's not gonna happen.
- If not, we always recommend the Pure Wave massager.
We didn't charge this one up yet but apparently
this does have a little bit of a charge in it.
- Right out of the box.
- Yeah, so it's got five different tips that you can
put on there and it can work deep into the muscles
or you can even put on one that is air filled
and can go over the bony prominents.
- Right.
If your muscles are real sore, it's not as aggressive
but this makes a self massage a little easier on your hands
than working it yourself.
Oh Bob.
Why Bob, why?
- Feels good.
- Okay.
Let's go on to nutrition.
How can you help your muscles recover by what you eat.
- This is all new to me.
I don't know what you're even saying.
- Well, this is a surpriser.
This I didn't expect to hear
but the latest thing out there is caffeine.
- Really?
- Yeah.
- I know that a lot of people take caffeine,
like a small dose before a race quite often.
- Right.
- Now they're recommending caffeine even as a recovery.
- For sore muscles.
- Really?
- Exactly.
So obviously not three, four cups of coffee but one cup
or one of those energy drinks that's got the caffeine in it.
- A small amount.
- Yep.
Next, I don't think this is a surprise.
Omega-3 fatty acids.
- Fish oils.
- Yep, fish oils.
- They seem like a miracle food, don't they?
- Right.
- It seems like it's good for everything.
- Of course, after that thing you said
about the mercury in the fish.
- Yeah, yeah.
- I was thinking about that.
- I know.
You gotta watch the mercury levels.
- Yes.
And this last one, is one of those buzz things that came up
in the last year or two I think, is polyphenols.
- Okay.
- Tart cherry juice.
- Or pomegranate?
- Or Pomegranate juice, correct.
- Oh, I haven't tried any of those.
- Now, I was just in the store and there was a whole case
of tart cherry juice.
It said right on it and guess where it's made.
- Where's it - In Wisconsin
- Warrens.
Warrens?
- Nope, that's cranberry.
- Cranberry, okay.
- This is on the other part of the state but sure enough
I looked at it, it was 100% cranberry juice.
- Brad lives in Wisconsin if you don't know
why he's touting this.
- Yeah.
My dad used to pick cherries when he was in,
actually was like 12 years old picking cherries
for making some money.
- No kidding?
- Yeah.
Everyone would jump on the bus
and go over to the Green Bay area.
- I used to gather worms.
- Did you sell 'em or eat 'em?
- Yeah, sell 'em.
- Oh really?
That'd help with the soreness.
Okay.
We're digressing.
Thank you very much.
- Remember we can fix just about anything
except for a broken heart.
- But we're working on that.
- Thanks for watching.
- Maybe a little caffeine would be good for that.
- Yeah.