Top 5 Ways to Relieve Muscle Soreness & Recover Faster (Plus 3 to AVOID)
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- Опубліковано 18 чер 2020
- Top 5 Ways to Relieve Muscle Soreness & Recover Faster (Plus 3 to AVOID)
UA-cam Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob and Brad discuss the top ways to relieve muscle soreness and recover faster. They will demonstrate the RENPHO mini massage gun which is a great tool to help with muscle recovery (see the link below for details). They will also discuss three things you may want to avoid.
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2) OPTP Pro roller standard density foam roller- 6": amzn.to/2GrezI4
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4) X6 Massage Gun with Stainless Steel Head: amzn.to/38zRLEv
5) T2 Massage Gun: amzn.to/3GfflX1
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Summary of the 5 tips:
1. Sleep enough / more
2. Go easy on the workouts to prevent major muscle soreness
3. Massage muscle with foam roller, tennis ball or your hand
4. Low intensity movement of the sore muscles (Cooldown after the workout or on next day)
5. Drink enough, enough protein (also magnesium is supposed to help)
Thanks
@@muawviyailyas3881 people like you are a godsend
I have to train hard cuz I’m forced to
World runs because of people like you
@Hudson Smachetti I 100 % agree but I think they are talking about after a while of training you shouldn’t got straight back into high volume and high intensity, you should build back to that after the first 2-3 sessions.
Got one of those massage guns a couple of days ago. Careful on the neck, or it'll scramble your brain!
Is it worth buying, Cuz I am tired getting sore in my soccer training sessions
@@telekoadmasu yes it really is! I'm actually going to invest in the more expensive one I believe the name of it is THERAGUN! I bought the cheap one first for $40 and I see the difference in the ATTACHMENT parts. My ex-coworker who is a full-time Eye Care Technician and a part-time massage therapist used her massage gun on me (WHICH FELT LIKE DANG HEAVEN!) stated she paid $499 to $599 altogether for her percussion gun and it feels way different than my little $40 percussion therapeutic gun LOL! 😆
@@telekoadmasu me too bro, I train soccer nearly everyday and have a match at the weekend and I’m sick of my legs being sore/tired.
@@nakiamcdonald3058 ain’t no way I’m spending $500 on that. Might buy the $100 one
@@webb555 yeah lmao. Is she a bot?
You both are very great with advice!!!! I do not watch any other PT videos, just yours, which I stumbled across by mistake. I have hypothyroidism, herniated discs, scoliosis, 2 cracked vertebrae, sciatica, sacroiliac joint issue on left side, but Ithink it goes deeper than that due to whole left leg to ankle get swelled when inflamed and cant bend over, tingling and burning sensation in leg as well. Thank you for everything that both of you do for the society here on youtube for everyone to see and learn.
Thanks Bob and brad! I'm 18 and trying to stay healthy, this helps a bunch!
wow and i thought i was the only one that got this level of muscle soreness, its good to know im not broken
:), happy to help
football does leave u sore af
@@elbuki4006 ikr
Great timing. Been looking at handheld percussion massagers.
I used to think when I slept 10 to 12 hours after a game that was bad but hearing Lebron does it too makes me feel better lol
Lebron is a satanic racist piece of crap of a creature, but on this, he's right. Sleep is essential. Olympians have known this for years.
I love this channel Bob and Brad you guys are great! 😊👍👍
You guys are really fun! Thanks for the info!
How do you guys always know what pains I’m going through? Thank you!!
Omg i thought it was just mei!
Perfect timing!!!
I had an open reduction+internal fixation on RTAceta bulum (surgeon speak ) on January 7th 2020 after having a bicycle (actually a recumbent trike) accident. Shortly after getting home COVID happened and couldn't get to a specialist until they reopened many months later.....apparently the bone has healed over the plate and screws and everything looks good to go to PT....I've gone a couple times and the exercises are helping....still very stiff but have graduated from the wheelchair to crutches and the walker, I've been using a cane for a short while......is there anything you could think of as another stretch or whatever you might suggest?
Omega 3 and Taurine help a lot.
Hello B&B, I have a question about the foam roller/ massage gun.
in the video you explain that it is good to do that deep massage between 0-6 hours after exercise to prevent DOMS. But is it still beneficial to do it after that window? Is it counter-productive to use a massage gun on muscles which are already experiencing pain?
start- 3:35
Thank you
You guys are in a very good vibe!
hello bob and brad thank you for this vid but can you make video about muscles reacting to sudden sounds when sleeping?? I've been losing sleep for awhile because everytime there's a sudden sound my muscles especially i think, tendons, are reacting to these sounds and prompt me to wake up
You guys are great. Funny too. Thank you.
Do you have videos for VMO exercises? I need help.
Thanks a lot
Y'all are making my abs hurt more while I am laughing :). Thanks for the video.
Starts @3:34
You are very good at your job
I just LOVE your intro.
I find it hard not to hit the like button as soon as you guys finish your intro. Haha keep on doing your thing guys!
"Stick it right in your eye 😁"
"WHY BOB WHYYYYYY "
you guys are fun!
OMG, so funny and cute. Just love you guys! Been a complete blessing to me on my "computer shoulder". I do the "W's" several times a day and use a shower curtain rod as my "bouya" stick stretches, which helps a lot. You two have been an amazing help to me, both physically and mentally. Thank you!
3:35 it starts
If you guys don’t have a podcast you should definitely start one
i always did sunday rest, monday tuesday arms and chest respectfully, wednesday rest , thurdays core, friday legs, and saturday rest....and always small cardio before and after workout
Former college football player here, can confirm that ice baths help TREMENDOUSLY with muscle recovery. And they absolutely suck but by far make the biggest difference in the actual feeling of DOMS that I’ve experienced. However I could see“freezing” a muscle could potentially hinder growth if your only focus is hypertrophy. I think this could also be highly depending on when the ice bath is taken. I’d be curious to see more literature on that subject though because I would presume that the small hinderance would be offset by the ability to increase frequency and intensity of training.
i was actually thinking about that when they were talking about it. taking an ice bath after a game or a competition is different than taking an ice bath after hitting the gym. i would actually love taking an ice bath once or twice a week.
Immediate thumbs up just from the intro song 😭❤
damn now we know bob was a stud back in the day
This was extremely helpful Im really trying to become a professional soccer player in my future so Im practicing more frequently and instantly and I have already tore my muscles badly twiceeee I would like to know tho how can I keep my self from losing the least amount of muscle while resting for like weeklong periods?
Jesus Christ I’m trying to get in shape again after not exercising for over an entire year and Jesus Christ the exercise itself didn’t hurt I was fine but I couldn’t even move my arms the next day and for about a week what the fuck
What's better? The massage gun or the massage wand, or do they do the same thing?
same thing: massage.
Doctors: Fatigued all the time? Rest.
Me: I'm a mail carrier...
Lol laughed at that intro🤣👊
Yes I sure as heck wish I had 12 hours to sleep after an ultimate frisbee game. But ohhhhh I have to work at 8:30 the next morning. I guess I could try to go to sleep at 7pm. : )
i bought your massage gun....it helps......
these guys: 10:16
Brian Shaw: HAHAHA!!!!@!!@@@!! THATS TOO FUNNY!!! 🤣😂🤣😂
Congratulations on 2M, well alittle early but not much.
Cheers
I've been sleeping in a curve on my right side was higher and in an incline due to one of the legs missing. I dont know how long I've been sleeping like this. I got a ct scan and xray b4 i got ride of the bed. I've been to hospital 3 times in the past 2 weeks!! Doctors have no idea what's going on with me...since I bought a bed my back is hot, tingly, sweats, almost lost conciousness twice. Has my bed made my spine move or shift?
Did you manage to figure out what happened?
You guys remind me of the tap it brothers from car talk
You don’t mention ice baths. That’s key to stop inflammation. Shallow filled tub. Freeze Tupperware with water to make ice blocks.
They do man, and it's on the what not to do list lmao
No way , I can’t even stand jump ing into Lake Michigan on a 90’ degree day
i recently started volleyball practice and yesterday was my first day. tomorrow i will have my second day at practice the problem is that i am so sore from yesterday that if i go tomorrow i wont even make it through the warm ups. My coach is a savage and he is going to scream at me for being sore and tell me that i am not doing enough and its ok if he yells at me but its the first hand embarrassment from getting yelled at in front of all the other girls that makes me scared to show up tomorrow. I cant bend over from lower backpain and my legs are so sore that i cant do a lunge adn when i attempt to run it looks like i am just fast walking. I even struggle to sit down and get back up. I will do everything you have suggested but i dont think my coach will allow me to do low intensity work outs and it scares me
When i sleep for 6 hrs my back is okay...7 or 8 hrs my lower back hurts. What do i do
dont sleep, duuuuuh
Sleep for 6:59 hours
What's a super-easy way to tell that your bed is awful? The Raw Egg Test. Lemme prove it. When it comes to mattresses, you used to only have three choices. Looking for some shoulder pain? Try a hard mattress. It may feel like a rock and put pressure on your hips, but its the perfect way to tell your partner "Hey baby want some arthritis?" It just fails the raw egg test. Then there's the soft mattress. It starts out okay, but collapses over time, like some cheap sneakers or Anakin Skywalker. And since it comes without back support, you get to try cool new hobbies, like chronic pain. But it also fails the raw egg test. Now let me explain the eggs. The Raw Egg Test states that the perfect bed will let you put weight on raw eggs without breaking them. Cause if a bed can cradle raw eggs while supporting all that weight, it will also cradle your pressure points while supporting your body for maximum comfort. Well if the hard bed's bad at cradling and the soft bed's bad at supporting, at least the medium is just... Terrible. It's not firm enough for back support or soft enough for your pressure points, so in the end, it's just a sad middle ground. Like limbo or a wussy centaur. It's average. No one wants average. Now to get around that, some beds come with $5000 remotes so you can choose between hard bed problems or soft bed problems. They're so high tech they fail the raw egg test twice. I don't need a bed that's hard, soft, or average. I need the best of firm or soft without the drawbacks. Introducing Purple. The only mattress that cradles your pressure points like a soft bed, while supporting everywhere else like a firm bed. Need proof? Let's check. Double check. Triple check. All the checks. And I'm really heavy for a little girl from a fairy tale. Yes, these eggs are raw and no, we didn't fake it. How lame would that be? You're lame for thinking that. How can a bed be this comfortable? Maybe because it has 15 patents, was created by an actual rocket scientist, and uses a comfort-grid system to distribute weight across any body type giving you the best sleep you've ever had guaranteed. Thanks, science! Now there's a catch. Most high-end mattresses cost $5000, but ours is only $1000. We're sorry about that. We're the best. But you can spend that extra money on, I dunno, an adorable baby bear! AHHHH! Don't let it on the mattress though, it'll pee all over it. And while you're saving money, you'll save time too. Cause we're shipping Purple right to your door for free. Thank you! Now I have two! We're so convinced you'll love Purple, if it doesn't change your life in the first 100 nights, we'll take it back for a complete refund. That's the Purple No Pressure Guarantee. I love you. So if you or someone you love sleeps click here to buy your Purple at OnPurple.com and say goodbye to the rock-hard prison bed, the saggy swamp bed, the average bed, and the expensive remote. Get yourself into a Purple. And Mom and Pop, it's not the 1940's, share a bed already, and make sure it's a Purple because you guys have been sleeping in garbage. Click now to start your 100 night trial of nocturnal bliss. No Pressure! It's Purple. What's a super-easy way to tell that your bed is awful? The Raw Egg Test. Lemme prove it. When it comes to mattresses, you used to only have three choices. Looking for some shoulder pain? Try a hard mattress. It may feel like a rock and put pressure on your hips, but its the perfect way to tell your partner "Hey baby want some arthritis?" It just fails the raw egg test. Then there's the soft mattress. It starts out okay, but collapses over time, like some cheap sneakers or Anakin Skywalker. And since it comes without back support, you get to try cool new hobbies, like chronic pain. But it also fails the raw egg test. Now let me explain the eggs. The Raw Egg Test states that the perfect bed will let you put weight on raw eggs without breaking them. Cause if a bed can cradle raw eggs while supporting all that weight, it will also cradle your pressure points while supporting your body for maximum comfort. Well if the hard bed's bad at cradling and the soft bed's bad at supporting, at least the medium is just... Terrible. It's not firm enough for back support or soft enough for your pressure points, so in the end, it's just a sad middle ground. Like limbo or a wussy centaur. It's average. No one wants average. Now to get around that, some beds come with $5000 remotes so you can choose between hard bed problems or soft bed problems. They're so high tech they fail the raw egg test twice. I don't need a bed that's hard, soft, or average. I need the best of firm or soft without the drawbacks. Introducing Purple. The only mattress that cradles your pressure points like a soft bed, while supporting everywhere else like a firm bed. Need proof? Let's check. Double-check. Triple-check. All the checks. And I'm really heavy for a little girl from a fairy tale. Yes, these eggs are raw and no, we didn't fake it. How lame would that be? You're lame for thinking that. How can a bed be this comfortable? Maybe because it has 15 patents, was created by an actual rocket scientist, and uses a comfort-grid system to distribute weight across any body type giving you the best sleep you've ever had guaranteed. Thanks, science! Now there's a catch. Most high-end mattresses cost $5000, but ours is only $1000. We're sorry about that. We're the best. But you can spend that extra money on, I dunno, an adorable baby bear! AHHHH! Don't let it on the mattress though, it'll pee all over it. And while you're saving money, you'll save time too. Cause we're shipping Purple right to your door for free. Thank you! Now I have two! We're so convinced you'll love Purple, if it doesn't change your life in the first 100 nights, we'll take it back for a complete refund. That's the Purple No Pressure Guarantee. I love you. So if you or someone you love sleeps click here to buy your Purple at OnPurple.com and say goodbye to the rock-hard prison bed, the saggy swamp bed, the average bed, and the expensive remote. Get yourself into a Purple. And Mom and Pop, it's not the 1940's, share a bed already, and make sure it's a Purple because you guys have been sleeping in garbage. Click now to start your 100 night trial of nocturnal bliss. No Pressure! It's Purple.
In all seriousness though better mattress and once you do you need more sleep
Cool
Man these 2 are Chads
haha I'll believe the ice bath over taking caffeine into my health body
These dudes are hilarious
Oh hey my mom has a massage gun thing in her room!. Its weird shaped tho
“6’6 225lbs”!?!? Get this man to the nba
Stretching is one of the best things you can do before and after exercise . Drink a gallon of water with lemon cucumber etc. Go get in the Jacuzzi for 20 minutes then get into an ice cold swimming pool up to your neck for 20 minute. Omega threes and Quercetin. Totally forget using that massage gun you will mess your body up. Your muscles will lock up tight and shorten and you will be in more pain than you can imagine Honestly the worst thing you can do to your body is punch it with a deep unrelenting machine. . I’ve been a massage therapist for years. You had better listen. That massage gun will mess you up. Rub yourself with Emu oil or CBD oil.
I can vouch for the hot tub right after a hard work out and then a cold dip. Best recovery ever for a fibromyalgia sufferer.
Unfortunately, the only workout place I could afford, for women only, that had both closed down 😭
I’m here cause it feels like my coach tried to kill me I can barley move my arms
💪🏼
what do I do?
He said POP. AHHHHHHHHHHHHHHH, the Buffalonian in me is happy.
My glutes are what keeps getting sore. I don't think I can reach that with one of those things. I probably should get a foam roller.
GO BILLSSSSSSSSSSSSSSSSSSSS
Cycling road or mountains? Different muscle use per each discipline. I'd be interested in a video addressing each one! Either way, road, gravel, mountains, shred the gnar!
I ran a mile and tried everything but my leg is still sore
My mom 85 in the hospital drinking too MUCH water....it went to her LUNGs .....so there is Such a thing of drinking TOO MUCH waTer! Fan of y0ur Video's have them Pinned too! :)
well there is but they arent supposed to go to your lungs... if anything it'll be kidney/bladder, so something else is wrong on top of too much water with your mother. hope she gets better soon.
I don't even care if what you're saying isn't correct you had my full attention after that jingle
These guys are shams
You guys take so long to get to the point. Please get to point faster. I would definitely watch your videos more.
The read guy's forearm, no kidding
How can I stop getting charlie horses?
Try taking magnesium
Magnesium and potassium
Will a hot bath in Epson salt help?
Yes
I think that gun has other uses
You two are adorable. Since you deal with so many people why not play cupid for viewers? Dating sites are terrible for people over 35. It's healthier to meet people who are taking care of him or herself on your site. Happy Thanksgiving. Thanks for the information:)
Facilities not available-cushion bed? Not helpful
What's happens when you cant evenwalk without looki g like a mummy, cant get off the toilet, or out of bed. I'm in really bad pain.
I just ran a mile and my legs are so sore
All I gotta say is fuck leg day 😂😂
I asked for a massage video, not a life double story!!!!!
I broke my arm and shoulder with this 1 of the methods don’t do this shit
The massage guns feel good but really don't relieve the soreness.
That intro is an abomination that needs to be shared with the whole world
LeBron on HGH
Oh yes you need to slow it when you are older! And have good insurance.
Lol! So true!
Half this video was product placement and straight out sponsoring
*Video too long, you only need 3mimutes for 5points of advice, so I'm just gonna press the back button*
Unfortunately research doesn’t currently support massage, foam rolling, or anything like that to decrease DOMS, or assist in muscle recovery / performance
So are you saying it doesn’t work or does not help the individual in any way even for short relief? Have you tried them yourself after doing physical activity or do you just keep reading research studies and believe it because its on pubmed? It’s because there is a study or research conducted that doesn’t support foam rolling, manual therapy etc does not mean it will never work for EVERY SINGLE INDIVIDUAL on this planet. If foam rolling and manual therapy doesn’t work then explain to me why professional cyclists at tour de france get massage after each race during that 3 weeks?
It is likely to be a problem of study design, or what metrics are used, or how long the study is. Any study is going to be impossible to blind, and peoples levels of fitness and how they exercise is going to be difficult to control and account for. People already doing a lot of exercise probably won't notice much change if they start or stop massage for a short time and for beginners the massage itself is likely to cause soreness.
From a personal view, (sample size 1) I didn't understand why anyone would use a foam roller, but started using one for my current training for a running event. I have trained for 2 events prior (1 was postponed until later this year) and went down to next to no training for 5-6 weeks between training periods.
I am finding it reduces pains during the following run and feelings of stiffness the following day, I am still sore but am able to move smoothly without pings and spasms.
The first 2 weeks of using the roller was a bit painful.
Jack Lauren of course it works, but not because of some change in property, but rather it’s a placebo that we’ve been told works over the years. If you yourself enjoy foam rolling because it feels good then knock yourself out but that’s all it does.
Hart Poole massage and foam rollers don’t cause any change to tissue structure but is rather a placebo that is often sold to us that we either “need” to get better or will benefit our recovery. This isn’t the case but is simply a placebo that offers instant gratification and feels good.
Pair of clowns, get to the point
Cool