Best Way to Recover From Muscle Soreness: Based on Research

Famous Physical Therapists Bob Schrupp and Brad Heineck present the best way to recover from muscle soreness based on research. Delayed Onset Muscle Soreness solution
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[@Miss_ADior]

I’m here after leg day too 😂🤣😫😫

[@callmealex5694]

broo same 😭

[@yeye72]

Same😂😂

[@shanip.4513]

Facts

[@lavishka3]

Same😭😭

[@lineialquantum]

🤣😭🤣

[@Filip1389_]

Where my leg crew at 😂👍

[@elbinaviles5110]

Hereee ✌️😂👌

[@AyyJ4y]

Meeeee

[@Cthomps20]

Where my can’t walk down the stairs crew at?

[@Deymnig]

Here

[@doshawnplummeryt5083]

Hereeeeeerereree

[@DM-vy1jx]

Gym just opened, had my first workout in 4 months and went a little too hard and now I can barely move my arms 😭

[@abqfastpack4735]

I felt that

[@danpalu2308]

Don't get rhabdo

[@christianpritchett9290]

I'm with you my chest tight and arms

[@twayneboothe2163]

My hands can barely hold my phone right now.

[@1y2r1]

Oh my god! My Brachialis is swollen, red and warm. I can’t even wipe my arse without it killing me

[@snakey973]

I'm so sore after squats that I can barely walk for 3 days, yet I need the strength gains as a runner

[@aymankarroum4032]

Me too any tips brooo, I have a track meet in 2 weeks

[@edelachtbare100]

@@aymankarroum4032 Are you one of those people who works real intense and regreds it the entire week afterwards? In that case you might want to try training lighter more days a week instead. Lifting medium weight or running medium distances three times a week is both more effective in building strength, and produces less muscle ache, as opposed to going all out one time a week.

[@poonam-kamboj]

Same here, took 3 days after last squats work out and still feel pinch on climbing up/down stairs

[@benguncargo6346]

I'm just another victim of leg day

[@humid3208]

na after 1 year of not much physical activeness I stared skipping/rope jumping and push up sit up planks basic exercises to start off and today (one day later) my hands can’t go straight (without effort and some pain). Its isn’t sore muscles but idk what it’s called

[@christine0844]

Ephesians 2:8??

[@Cmusic8]

Came here after leg day

[@lotus9964]

I came for muscle recovery. I stayed for Bob and brad

[@erickn.2434]

I cannot sit and stand without pressing my knees because of pain, I had my exercise and this is my day four, i do squats too, hope this’ll be over soon, want to continue my workout.

[@hb-dc3170]

Nobody here uses pain relievers i see 😎 A wise choice ... it can mess up your liver if you are not careful

[@davidcardinal3654]

Kneesovertoes guy. Life changing exercises to live pain free

[@banjobenson9348]

I went skiing for the first time in years and wow my legs are killing me 24 hours + after, it sends a low grade fever to my system and it is nasty. do not get old.

[@elidahl90]

Any one else have calf’s they can barley walk with?😂

[@nathan9903]

Looking at stairs with horror taking a second to think about it first

[@yassirhamdani]

@@nathan9903 did it work

[@gingerbrandi]

these guys had me hooked in the first 2 seconds with how hilarious they opened this video 😂

[@poojapatel8859]

Thank you so much for posting this! My muscles were very sore after a workout,i could barely walk. This helped me a lot.

[@ASMRyouVEGANyet]

Thank you for this. I just started working out again and I'm so sore. I kept putting it off because I knew it would be painful the next few days. The faster I can get through this the faster I can see results.

[@adamsallam2822]

can u tell me how did u recover ?

[@2_572]

Depending on your situation stretching can kinda help In loosening stiff muscles that are sore then proceed to do the light light walking or rehabilitation exercises to keep the snowball effect rolling of keeping your muscles active so they won't atrophy👍

[@flupps7907]

Just rejoined Gaelic football after almost 4 years and picked up a calf injury on both legs in my first game.. this is helping with my recovery a lot! I may be a couple years late but thanks guys!

[@MommaK247]

Great short video for foam rolling technique. Thanks guys!

[@jonathanhayward13]

Thanks Bob and Brad great stuff, very helpful.

[@desireeqbriggs6937]

Coming from a physical therapist assistant, you guys have really helped me. More importantly you have helped my patient's! Thank you very much!

[@mollysmith6055]

You guys ARE the best. Keep up the good work!

[@gunnermc660]

I am here after intense soccer game, haven't played for years. DOMS in my legs, thanks for the tips Bob and Brad.. Active recovery is the best.

[@cristyferd]

Thanks, I always have muscle pain, heading to the kitchen now and have that rolling pin to start rolling on my body, you two are my favorite, keep on vloging. Thanks again here from Philippines

[@adikkya8205]

I havent done a proper workout in 1 and a half years cause of the rona and after 2 days of intense lifting in football i feel like im paralyzed

[@mrmunchies680]

I feel you bro

[@tripalongbrasil]

I did some pretty intense arm workout 2 days ago. I can't stretch my arms anymore 😢 a single push-up would kill me rn

[@MissAllieK]

Think I need to get one of those rollers. Neat little tool.

[@emiroy2086]

You guys are so funny and helpful! I’m here after a heavy leg day too a veteran so the military wasn’t kind to my body and trying to be healthy and work out again but it’s definitely been a battle

[@jamielawrence9579]

Shout out to all the victims of leg day

[@KateandBree]

Great video! Massage is definitely an equestrian's best friend.

[@lanakane5069]

Omg I love these vids. I watch them even if the video doesn't apply to me lol.

[@jaywelchjr7771]

Damn near in tears while rolling my quads 😭

[@carsoncook4297]

First time in a gym ever and I’m on day 3 of this terrible pain 😭

[@butterflysquaregarden]

This might by one of my favorite videos of all time! :) thx

[@m2y8v]

Why it feels so good when your sored muscles are massaged?

[@lk963]

Facts

[@abyssal_phoenix]

It usually relaxes the muscles, so the tension decreases (temporarily)

[@rebeccawilliams2410]

I am in agony today. Feel like I've been beaten up. But I did get instant relief off the roller. Mine has all kinds of bumps and grooves on. The easy part is rolling, the hard part is getting into the positions and holding them 😭😭

[@JohnOhkumaThiel]

I just joined a gym as my fitness during the pandemic really fell through the floor. My torso looks like a sack of potatoes. So I’m achy of course, but on set of muscles in my arm is painful. This video really helped. I used to take ibuprofen much too often, so I didn’t want to do that, and it’s very good to hear both that and ice aren’t effective.

[@tonunepz8358]

I worked my legs so hard i cant even stand up now.

[@anbarkhan9158]

Hello Dr. Bob and Brad..I'm from India and would like to request you to share some exercise videos for patients with issues like me.I have went through an open discectomy surgery 9 months ago due to disc bulge in L5 and S1. everything is perfectly alright except for one issue. even after 9 months of surgery I'm not able to bend forward. would request you to help with some remedy for my issue.

[@lololFloro]

Wonderful video. Thank you gentlemen

[@BobandBrad]

Our pleasure!

[@czechmeoutbabe1997]

Screwed up my legs so hard I walk like a pregnant woman

[@-guitarhero]

I play electric guitar and am learning this technical solo which caused my hand muscles to become sore, any other instrumentalists here?

[@suhwateezea.214]

I rewatch this video after each pullup or squat session

[@saurabhdhiman718]

Sir, when should we do the foam rolling? Is it after the workout or after we start feeling muscle soreness?

[@sarahconner9433]

Sooner the better after workout

[@centaurfitness4049]

Good video.

[@sethnelson100]

Here after my friend convinced me to go to Burn Bootcamp. I threw up a few times and literally can’t move today :)

[@cocablack]

Just stretch it out don't do anything intense for 48 hours, but you have to stretch it for recovery especially to where it hurts the most.

[@noodl8826]

Jeez don't do that to yourself it's not good for you.

[@rihamission487]

Should it hurt while doing the massage? And how do I know that my soreness is not caused by lactic acid?

[@indiraindira6451]

Thanks guys ..

[@Billy-ho5ms]

This helped my thighs after air squats. Could barely walk. but my shin atillhurts. I hope its not a shin splint?

[@maxscriptguru]

My leg day consisted of running up and down a mountain with 5000 ft of gain and loss. 2 days later can barely walk.

[@1only491]

I do boxing so I’m almost always on my toes and when ur bouncing on ur toes with your knees bent for 4 hours your quads become really sore after a day

[@biegoeatznchugz6177]

u be boxing for 4 hours?? ive boxed for 4 years and a 2 hour training sesh be having me dead

[@dudishmanning3418]

Here after track season started a couple days ago, haven't done any running since cross country ended and damn I'm kinda out of shape so I'm hella sore

[@monkeyninja141]

Been doing PT and been out of normal workouts for half a year Did some pull-ups 3 days ago, still I can’t straighten my arms 😭

[@ginnyspencer2059]

Since stroke effected cannot do this myself, have to pay a massage therspist. But if I had the old shower doors off and bthlift I would START with SOAKING IN 1 cup of EPSON SALTS and have the massge therapist use real Peppermint esse ntial oils for the rub down!

[@Bryan-xn1ly]

Gyms finally opened and now My arms can’t move🤦‍♂️

[@TheMJT515]

My knees are so weak after a year of covid that after my 1st leg day, it feels like i have knee and bone fracture. Ugh so much pain.

[@youngle9381]

During COVID, I tried to do home workouts with what I had but that failed and I stopped working out completely on April 2020, this Monday (June 7, 2021) was the first time I worked out again ever since then and I went back after getting vaccinated and did a push workout. I went moderate on the weights and strictly focused on getting my form back but the following next day I woke up and oh boy this is without a doubt the worst soreness I've ever had I can't bend my arms, lift my shoulders, or stretch out my chest without my entire upper body screaming in pain. Everyday things are such a hassle for me like drinking, eating, etc and worst of all sleeping, couldn't catch a blink to save my life. I've stretched to my best ability but still have this soreness even after 3 days. Really really hope this goes away by Sunday at the max.

[@anjalisas2606]

you recovered? did u strat to do exercise again?

[@BerserkeR_031]

The gym opened here again, now I walk around like a coat hanger.... arms and chest don't want to move 😂

[@AB-dr8wq]

So after first chest workout since the gyms have closed, I can feel pain in my chest when changing gears in my car. Mistake taking those sets to failure

[@Skrimpish]

Nah u built muscle

[@tylerandleahcanadian3888]

@@Skrimpish i know guys who workout never to failure I'm just thinking what's the point u need to feel sore No pain no gains

[@robertmarchant4756]

Hey! What can it mean when your muscles pop and shift or feel like they are sliding to another position during an exercise?

[@yeame9163]

Prior injury

[@mrwednesdaynight]

As an out of shape guy, it is hard for me to ever get past the muscle pain stage to get a good routine going. I feel like I have been beaten up.

[@kage7658]

Just went to my first 3-hour to basketball practice and can barely walk 😭

[@phillipchavez1321]

2:40-3:19 active recovery. Get the blood flowing. Massages....

[@stephaniegutierrez6222]

Yesterday I had physical therapy for my costochondritis. I have very tight intercostal muscles on the top and the bottom. My physical therapist did a slow yet pressure filled stretch on my ribs and today I feel like I’m bruised. There is no bruising but it feels like it especially when I touch my ribs is this normal for the day after physical therapy?

[@ebonywaru916]

Thank you

[@MrAirsoftNstuff]

I've been doing back extensions to strengthen my lower back/glutes and decided to start doing the side variation. I did 2 sets of 10 on each side and lemme tell you...feels like I threw my back out. I know it's just soreness but goddamn I went way to hard... so since you shouldn't use the roller on the lumbar area, what would you use to relieve pain in that area?

[@sarahconner9433]

Cream with capsacian Chile pepper...or oil of menthol....

[@upsetty6605]

here after work

[@HowBigistheMap]

Those stairs, my legs! Why is my PC in the attic?

[@PapaSmurf153]

I did 5 sets and it’s always my left leg and Butt that hurts now my chest does too

[@dr.inkwell1070]

Leg day? Im here after running across town like an idiot. (Im addicted to spray painting poetry across respectful locations)

[@davidcardinal3654]

I don’t know why this is funny but it is.

[@zaccarcanague6116]

Let’s just say that yesterday was a brutal leg day 😭

[@seanvincent1579]

Bro same 😭😭😭

[@jnanashakti6036]

Why can't I find any information on extreme muscle soreness without working out?!? I DID NOT work out, and it is not sciatica, but the muscles in the back of my legs and back are SORE as though I did work out. It's the exact same feeling. What the heck?

[@joset3264]

You could be sitting, standing, laying down too much. Your muscles can get sore from lack of movement or extended periods of time in the same position

[@bradleyarrowsmith3023]

I'm here after my first push split after the lockdown

[@anjalisas2606]

i did two days exercises..today is the 3rd day but i decided ill not do again..because this mussle pain is so hard to bear..i cant move any where..even i cant sit on a chair..lol..i dont know what to do..im pretty sure this will overcome

[@tristlamb]

Yes! Calf raises. I had to wear heels today because my feet can't go flat

[@nicklamonte8557]

Everybody stop playing Start raking and walking backwards . You'll be good

[@Agapy8888]

For a two year old who pulled a muscle on right side of neck is the rolling pin good?

[@nord6562]

Ok but how’d he do in the race?

[@jordanmedwell]

Who’s here from their first week back at the gym after Covid lockdown? Check in ☝🏻👊🏻

[@jocabdh1986]

Here after not playing baseball for a year and we had 3 practices in a row

[@kingrhun]

He said "my wife would not be happy"... I always wondered if they were partners 24/7, now I know lol

[@kimbow]

This is really good. The advice is great. But also coz Brad is actually aching from DOMS and really getting in there, lol! 😂

[@RalphVincent]

Will dancing help with the bloodflow if I get doms?

[@kurstone8511]

I did some weighted squats 3 days ago, and I’m still sore. Is that normal?

[@shrutiseth3047]

I m on flight mode after my leg day, just cant land . And chilled water bath made me fly over poles

[@nairobi311]

i weigh 70 kg but i'm walking around like i'm Arnold Schwarzthatguy 2 days after what was supposed to be day 1 at the gym. Muscles just wont relax. The instructor encouraged me to "start with full body today." I was so good i did 2 more sets of everything when he wasn't looking. Now i can barely squat to sit on the toilet bowl neither reach around properly without trying a full army salute first. 😂🤣😫😫

[@jjjj-zb7qy]

my legs hurt like hell quarantine work out

[@jonitalia6748]

Lol funny and helpful thanks!

[@NoNonsenseJohnson]

Leg day gang. I nearly gave way walking up the stairs to my bedroom and thought nah fuck this I need to figure a quicker way to heal these legs lol 🤣😂🤣😂

[@dork2230]

VR GOT ME HERE

[@suprabhatmajee9186]

Right Leg Muscle pain recover of exercise &Medicine name pl

[@jadedixon3641]

I'm here after my first ballet class in 15 years...

[@user-vu4hh4yw9n]

All my body is sore after 3 days of workout .can't t even drive . Can't move my arms

[@HenryTheBoilermaker3rdYear]

5:06 Now I know why one of the guys at my gym do that in the morning everyday. Thanks!

[@MrYevin]

Hodge twins intro vibes at the beginning 😂

[@ChuukeseStink]

You forgot about protein. Protein helps rebuild those micro tears.

[@nica_physical_therapy]

And rehydrating

[@melicruzr]

I love the dad jokes

[@smilesmile7330]

Me too lol! 3:48 why Brad?! 7:02 why Bob?!

[@lifeincognito2829]

My trainer told me to relax a bit that I'd end up being sore... I didn't listen. Now I can barely move my body. I did a full body workout. Why would anyone want to feel this way for muscles?

[@homer11Oct]

Those 100 jump squads made me crawl up here..

[@wvb2899]

But if it is blood flow we need: doesn't cold improve that?

[@aprilcox4365]

Cold temps cause vasoconstriction, so kind of the opposite of increasing blood flow. Hence why you use say an ice pack to reduce swelling

[@ineedhoez]

Here after an intro to gymnastics class... i understand why gymnasts are the best athletes on the planet. I can't move anything.

[@2fifty6_MILLI]

My legs so sore right now I took a Covid test thinking this soreness gotta be something else

[@gianlucawagstaff-pignanell9511]

Surely someone else saw the 7:05-7:25 section. Very Alan Partridge

[@cryjam5443]

Help! i cant move my legs.