♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(clapping)
- Hi folks I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- And we are the most famous physical therapist
on the internet.
- In our opinion of course.
- Strong like bull today Brad.
- Strong like bull.
- Today we wanna talk about biceps pain or tendinitis.
Three quick fixed self treatments to stop pain.
I've had experience with this and it does work.
- There you go, Bob. - By the way, I'm sorry.
- Oh no, go ahead, I'll jump in afterwards.
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We have been asked for years Brad,
to come up with some exercise band.
- Ask and you shall receive.
- Yes
And it took us a while took us about five, six years.
- Yeah, but we finally got what we wanted.
- Yeah, we got some high quality bands
and high quality handles.
- Right.
- So this is what we're giving away.
Plus we're giving away (indistinct) some of our wall anchors
that'll hook onto it.
- That work with this.
- But this is a typical kit,
it comes with the door anchor too.
So if you don't wanna use the wall anchors.
- Or you don't have one yet
'cause it - comes in with cuffs
and five bands.
- Sooner or later,
your wife will buy you some for Christmas.
- Yeah, that's right.
(laughs)
These are nice.
- Yeah. - I'm really happy with them.
- All right, Bob, what else is there?
- Well, why don't you go on. - Well, we got the video, yes.
So we're talking about biceps pain or tendonitis.
It really doesn't matter what you have,
you've got an injury in your bicep
from either if it's an acute injury.
In other words, let's say.
- It just occurred.
- It just occurred you're playing softball
and something Oh, you pulled it
and it's sore one way or another Bob,
you gotta get a rest a little bit.
You gonna go in there and feel where the injury is.
You might be able to see the swelling
or if you can just palpate or push around,
you'll probably find one point where
Oh, that's the spot right there.
But other thing you can do if you're wondering,
is it my bicep?
'Cause it might be up a little higher,
- Yeah, right he- - or is it my deltoid?
- Right.
- One thing you can do, this is a muscle tendon unit tests.
Typical for any doctor, a therapist they'll do this.
First you wanna test the bicep, the bicep flexes the elbow.
So we're gonna put it at about 90
and I'm gonna push down and hold it.
Now that's stressing the bicep.
Palm is gonna be up.
That stretches the bicep's up muscle that may create pain.
If that creates pain, you'll feel it in your bicep,
good indicator, it's in the bicep.
- If you have tendinitis, you might also feel that up here.
- Right.
- 'Cause the tendinitis from a bicep is usually up here.
- Up in the upper, by the greater trochanter.
- Right.
- I mean (indistinct)
I got the hip mixed up.
- Yeah we are up by the...
- Humerus.
- Humerus (indistinct)
You could stretch that muscle tendon unit
by Palm is gonna be this direction
and facing in front of you,
straighten elbow and then bring it back this way.
And that puts a stretch on the bicep as well as the tendon.
If you do that and it pulls that hurts,
that's a good indication it's a bicep.
If you do it the other arm
then you can compare one side to the other.
That's a good way to work that.
So let's say we have this bicep pain
and it's a, you know, it's not real tender.
We've used ice on her for a day or two, let it rest.
Then we're gonna get into a positional release.
And actually you can do this particular part
of the, I've given you three options.
You can do this first option, even when it is acute.
- Right you could
do this the first day, - Or painful.
- By all means.
- So here, why don't you take this.
- Sure
- (indistinct) The way you do this, this is a really neat
and fun way to treat any muscles strain or pull
because it's easy and it works quite well.
So what we wanna do is lay down in your bed
and it's fine to do it with a pillow
we wanna get comfortable (indistinct)
- [Bob] And lie down.
- Lie down, I'm sorry Bob.
(giggles)
So that bicep we've got that pull bicep muscle here
may be up closer to the...
- [Bob] Tendonitis.
- The tendonitis up here. - Or I'll come up there too.
- We're gonna flex and you do this all relaxed,
flex the bicep, we wanna get this bicep muscle
as short as possible and let the muscle relax.
Flex, we're going to face the Palm towards our nose
and then we're gonna bring the elbow up overhead like this.
And then you're gonna move the elbow right to left
until you find the most comfortable pain-free position.
So what this does is it puts the muscle
in maximum relaxed state and then you completely relax
and then it's important.
Can you hear me Liz?
- [Liz] Yeah
- It's important that you time this
don't just guess, you need to time for at least 90 seconds
in this relaxed pain-free position
and just think about breathing.
Relax for 90 seconds, that allows the muscle to relax
which increases the blood flow
and that's gonna increase your healing.
And after 90 seconds, you can go up to two minutes
if you're like, you slowly go back down,
let it relax and get up.
You can do some gentle massage on it.
But one thing you're not gonna do is work it aggressively
right after that.
It should feel better when you're done,
you're just gonna work some again, some gentle motion
with it and you can do that up to three times per day.
I've had such good luck with this, with my tennis elbow.
The next day I woke up, I completely forgot I had it.
- I'm shocked at this, I really didn't think this stuff
was gonna work, Brad to be honest
and we did it on my hip and it did help a lot (indistinct).
- It's the number one go to
'cause it's so easy to do and there's no
negative repercussion - Right there's no
right there's no side effects.
- Exactly.
And now the next thing, if you've had this
for a long time, there
- May be some scar tissue in there
- And this may not be effective.
So if this is not it it's been there
for a longer period of time.
And let's say we're up in here
and you can tell it's up in here wherever it is,
you're gonna go over the tender spot.
As long as it's not too tender, we're gonna
- Yeah, it might be all the way up by the bones.
- You're gonna get in there and you'll feel it
you go back and forth, the fibers go vertically
we're doing a cross friction massage.
So our motion is gonna go across the direction
of the fibers.
- Really digging in deep here
and brad's moving the arms a lot
but actually a lot of times
there isn't much movement that you have to do.
You know what I mean, you're you're going
- Right well, I find if I use my arm,
my fingers don't get so tired.
- It's okay.
- But that's, you can just use your fingers.
I like to do that, but, or if it's down
in the muscle belly it's possible,
you're gonna get in there, and after
about 20 to 30 seconds, if it doesn't start feeling better
it just gets worse and worse then you do not wanna do this.
But in a lot of cases you'll find,
after about 20 to 30 seconds it's not so painful anymore.
It feels better.
And it might feel like a numb-ish feeling.
Then you're gonna continue to do it
until your fingers get tired.
It's probably gonna after about two to three minutes,
some people go longer.
Now, Cyriax the doctor
who started this - Doctor James Cyriax.
- He says he can go up to 20 minutes.
- Right.
- But you're feeling like you're gonna end
up with tendonitis in your fingers.
- Yeah, I have found in all of his guidelines that,
and maybe most of my cases weren't real serious,
but I've only had to go.
I'll do it like a couple of minutes throughout the day,
(indistinct)
- I had a bicep tendonitis
and I was shocked at this was years ago, 30 years ago.
- Sure.
And I was trying all these other things ultrasound
and nothing really helped.
I did that crossover.
It was like, it was good in a couple of days.
I mean, it was shocking how long it worked.
- We have another video with this on it.
And I'm always amazed, and it's been out
for a number of years.
How many comments that say,
"Boy I did this and it just went away."
It was a same type of scenario so.
- But it can't be used on the muscle belly itself
and it can be used tendon itself.
- And the tendon again, it's way up in there.
You have to get through the end
to your deltoid to get to it sometimes depending
on how beefy you are. - You gotta find it.
Like you said, you gotta find the spot that..
- Exactly.
- A lot of times I have your arm resting on a pillow too.
- There you go.
- No I said its nice to relax. - I should have.
- Now the other thing is,
if you do happen to have a massage gun
you can use this and you don't have to have sore fingers.
So let's give it a go.
- This really comes in handy to me
with the larger muscles, especially.
- I'm gonna pick the round head for this.
I think that's probably a good choice.
And even if I'm getting up in here deep and I'm working
it, I might go at an angle, so it's not so aggressive.
And that will actually give you
that cross friction aspect to the massage.
- [Bob] What's nice about this is you can do it
while watching TV.
I mean it's mindless, it's easy to do.
Like you said you do your fingers
and you're starting to get tired.
I mean the- - And I might even
go work the belly even though the injury is up here,
I may work the belly just to get that muscle
- Loosened up. - To relax
and Loose, it's to take stress off of it.
- [Bob] These guns are nice because you know
if you think about it, especially to get older
almost one part of your body is hurting it at one time
always something turning out in my body.
- You will, if
- Or you pass it around the family.
- I've got a friend who has one
they actually have three of them now
one for his son, who's in hockey, one for him and his wife.
They just decided they'll order their own.
- Is that it.
- They were sharing it too much
but you can see actually we found
a gun that has an excellent price and an excellent quality.
And we put our name on it. Can you see that?
There we go.
So here we go.
We've got
three different options, - There we go.
- Biceps pain.
I really think you're gonna have success
with at least one of them.
Good luck and behave.