♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist,
- Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, we're going to talk about
hamstring pain or strain.
We're going to show you
complete relief in minutes.
- Really?
- No stretching and no meds
- For sure, Bob.
This is a very nice technique to do.
You can do it by yourself,
helps a little bit with one extra person,
but we're going to show you both ways.
And it's amazing.
First time I've discovered this whole technique.
It's just fun.
- It's definitely a tool in your toolbox.
- Absolutely.
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Okay, Bob,
hamstrings are probably one of the most injured muscles
on the whole body, would you not agree?
- It is.
- Probably the one that seems to be
tightens up the most
injured the most,
and we got a-
- Weakened athlete and this method used has been
scientifically researched, right.
- Oh, right, right.
It's so, you know what it is,
strain, counter strain, or positional release
it's been going on for years.
Unfortunately, I really didn't start using it until
two or three years ago.
- Likewise.
- I feel kind of bad about that.
I could use it on a lot of pieces.
- You presented it to me and
that's when I first started it.
- Yeah, so while we all learn,
you know, a little bit here and a little bit there.
So your hamstring, let's say you strained it, it's painful.
And what you're going to want to do.
You can do this on your bed.
You can do it on a floor,
wherever works best for you.
- Do you want a pillow, Brad?
- No, I won't need a pillow.
Let's say it's my right hamstring that's involved.
It's injured. It's painful.
If I stretch it, you know, it hurts.
And you probably know the general location
just by the feel of it.
It's more up towards the buttock
by the ischial tuberosity
or down by the knee or somewhere in between.
But you're gonna take your fingers,
and you're gonna push into the muscle.
And you're gonna find the point
where it's the actual tear or the strain is,
and you'll feel it.
It's gonna make your eyes open up
and it's going to be tender.
- [Bob] Most commonly it's mid muscle.
- Yep.
Yep. And wherever it is, you go, you'll find it.
And then you're gonna push on there
with a given amount of pressure.
And, so you're not pushing maximum.
Just give a certain amount of pressure
and remember how much pressure
cause this is a test for later on.
- [Bob] We're trying to see if it gets better.
- Yeah, we're gonna compare
to the pressure now to the pressure
after the exercise
and see how things progress.
Push there- oh, that hurts right there.
Let's say I push with so much pressure.
It went up to an eight over 10. Yeah.
So just remember that where you push
and now we're going to do the technique.
So you're going to lie on your stomach.
Okay.
Now, if this is uncomfortable for some reason,
you want to put a pillow underneath your stomach, you can.
I'm not going to.
Bob is going to help me,
and then I show you how you can do it by yourself.
- [Bob] Sure.
- First of all, you bring up, let's say,
we're going to say it's my left leg now,
so you could see it with the camera easier.
And you, we want to shorten that muscle
as much as possible.
So Bob is going to help flex the knees.
- So we're basically putting the muscle on slack.
- Precisely Bob, good point.
And you go, as far as it, there you go.
You go as far as you can.
So Bob is not going to be putting his weight into it.
It's just a comfortable range.
Now, the next thing is, Bob is going to rotate the tibia.
- So I'm bringing either the foot out or the foot in.
- Yep. And you can do that.
And what we're looking for is
what is a position of most comfort.
And then let's say it's out, Bob.
- Okay.
- Yep.
And now he's going to rotate my tibia.
- Oh, sure.
- So the toes point out
- I'm rotating the foot and ankle.
- Yeah. And let's say going in feels a little bit better,
and this is per my perspective.
So I was like, oh, that feels pretty good.
Now we're gonna get a timer and you need to time this,
hold this position at a completely relaxed state
for 90 seconds minimum.
So you really have to have a clock for this, you know,
look at it on yourself.
- At least 90 seconds.
- Yep, 90-
- You can go longer.
- Yep, up to two minutes.
I just did this with someone over the weekend.
Actually, Zach, it was Chris's son.
- Oh sure.
- But it was on a different muscle group.
Same concept though.
So, after 90 seconds to two minutes,
then you release it.
So, Bob's going to slowly let it go.
- Slowly.
- Yep. Yep.
I'm relaxed, I'm breathing, relaxed, deep breath.
Everything is relaxed
and things are feeling better.
That muscle,
what happens is when you're in that position
for greater than 90 seconds, the muscle fibers relax.
- Finally release and relax.
- Yeah.
- They're in a position where they're constantly tight.
It gets into a vicious circle.
The pain causes you to tighten up even more.
And this finally settles it down.
- Right.
So, what you're gonna do is
what you're not gonna do is get up and run around.
You're going to take your time
and I'm going to actually,
you know, go to my back.
And then you can do a little massage on it.
Not too aggressive,
but help get some circulation going through those
tight muscles and injured muscles.
'Cause that's going to help heal.
This isn't going to fix it
where you can go out and run right away,
but it's going to enhance.
It's going to feel much better after you do it.
And it's going to enhance the healing process
by quite a bit.
- Very good.
- So I'm going to do this-
- So you really can't do this yourself
or can you do it?
- Well, the best way I figure out that you could do it
yourself is- the part, you can bend your knee up,
but it's hard to get that rotation component.
So if you've got a stretch out strap,
you could use a belt.
I'm going to put this around my toe
and I'm going to loop it
and put a spiral around my foot
and you'll see what happens here.
And this is a little bit tricky
and I'm going to go up like this.
And because of the way I have it spiraled on my leg,
it's going to pull it in.
If that doesn't feel good
and you want to try it the other way,
then you have to loop it-
- Spiral it the other way.
So it is a little messing around.
You could probably do it without the spiral
and just pull it up to this point.
You may not get your component of rotation,
but you're probably gonna,
it's going to feel better here
and watch your timers.
- Yeah, it's worth a try.
It's not gonna hurt anything.
- Exactly.
And you're probably going to,
even if you don't get that rotational component,
but you can certainly move your leg
this way
- In and out, right?
- Yep.
And you hold it there for your 90 seconds
to 120 seconds or two minutes.
And then again, let it down slowly,
roll over,
do your massage again.
And again, you're going to just do some slow walking,
no activities that are going to stress it
for the next hour or so.
And you can do that up to three times per day
and accelerate the healing
of that hamstring and get you back in the game.
- Very good, Brad.
- Wow, did that make sense, Bob?
- It made sense to me.
- Mike, did it make sense to you?
If it made sense to Mike, everyone will understand
- Then we're cool.
(laughing)
All right.
Once again, Bob, we can fix just about anything
except for
- A broken heart
- A broken heart.
- But we're working on it.
- And a strain, counter-strain on a broken heart
we haven't figured that out.
- No, we haven't figured out that yet.
- You're going to read the book, right?
- What book?
Oh yeah. Strain, counter-strain.
- Well, the original, yeah.
- I just thought there was a book on broken hearts.
- Well, no, but the strain counter-strain book
may have overflow.
- It's not. It's not.
- No luck there either.
- All right, thanks for watching.