This article is a transcribed edited summary of a video Bob and Brad recorded in October of 2019.  For the original video go to https://www.youtube.com/watch?v=qEKwPtnwWq8&t=131s Bob: Today we’re going to talk about when you vape. This is a big timely question, don’t you think? Brad: It’s definitely a hot spot in society today and you and I really could not cover this adequately, so we got someone else in here to help. Bob: We have an expert, thank God. Chris has been with us before, Chris the pharmacist. Chris: Hi guys. Bob: We refer to you as that nomenclature, is that okay? Chris: Sure, that’s perfect. Bob: Chris is a smart guy, so we’re really pleased to have him here again today. Really a brilliant guy. He’ll be able to espouse his views on this and get you set straight. Brad: Right, its really science based, and the facts are what they are and we’ll find out. First of all, vaping, maybe not everyone is familiar with it. Chris: Basically, I think vaping is kind of the biggest trend that I think a lot of kids like to do these days. You know, actually, interestingly enough, the history of it itself, there was a gentleman by the name of Joseph Robinson. In 1927, he filed his patent for basically an e-cigarette at that point in time. Bob: So, it’s been around a long time. Chris: It’s been a while, but it didn’t go anywhere. Then there was another one. Herbert Gilbert in 1967. He came up with the smokeless tobacco-free e-cigarette and that didn’t really have much cache, so to speak. But then, interestingly enough, there was a pharmacist in China, his name is Han Lik, and in 2003, he lost his father to lung cancer and so he was trying to come up with an alternative to smoking because his father and he, himself, were a smoker. He came up with the incarnation of what we see that’s really kind of become the rage since 2007, and that kind of brings us to where vaping is today. Right now, it’s up to 3.6 million kids that admit to actually vaping. That’s a large number. Bob: I’m going to tell the quick story. My nephew and I, (I have a lot of nephews), so I won’t be able to reveal the school, but we asked him, “How many kids do you think vape at your school?” He said 70% and a lot of the kids do it in class. They’re real sneaky about it. I mean, it’s a huge problem there. Brad: Yeah, we have to get into that. Some of them make smoke and some of them don’t, is that right? Bob: I don’t know anything about that end of it. Chris: I think that with the newer units, I think its not quite as visible, because it’s still a water vapor that essentially comes off when you’re inhaling it. Bob: I saw a lady next to me on a plane before they banned them on planes, she did it and I didn’t see any smoke. Brad: Sure, but I see on TV where they show a lot of smoke and doing smoke rings and it’s amazing. So, it must depend on the oil or whatever. Chris: I think, you know, it depends on, the pen and the oil, the types of things that they actually place in the vapes, but all things being considered, the lung is designed for air. It’s not designed for anything else. Bob: So, you’re saying that this is a negative issue. Chris: Oh yes. This is not something that we would endorse in any way, shape or form. If somebody asked the questions, “What’s better, smoking or vaping?” I think you’re going to see that vaping is probably the better option, but it’s the lesser of two evils. So, you’ve got 7,000 chemicals in a cigarette after it combusts, and then basically, from that standpoint, vaping, once you light it, it breaks down into about 93, 94 different chemicals that are identified. Those break down and those are things that become very dangerous because it’s superheated to around 380, 400 degrees so when you’re inhaling that into the lungs, the teeny, tiny, particle size, microparticles that are ultra-fine, that go into the lung and into the uvula and then your system, that’s how you deliver your nicotine to give you that relaxing little buzz that you catch from them. The problems that arise from that are those microparticles. One of the chemicals that we think, and what the American Lung Association says is that, that’s the thing that may become a cancer risk. We don’t really know that yet for sure, 100% certainty, but we have a pretty dang good idea it’s going to lead down that path. The aldehydes that break down, so think of formaldehyde or embalming fluids. Photo by CDC on Unsplash Brad: So, toxic substances. Chris: Very toxic, it’s not good for the body, I mean, if you ever did the dissection in 7th grade with the frogs, you’re putting that into your lungs and that’s something that I think is terribly dangerous. Bob: Directly into the lungs. Chris: Yeah, lung, right into the bloodstream, so I think that’s why, also, for a lot of people, it’s more attractive than cigarettes because it’s a little bit cooler, as far as temperature wise. It’s a little bit more comfortable, so as a result of that, I think they can inhale deeper and that’s one of the problems when we go to the addiction aspects of it, I mean, it’s nicotine. They do contain more nicotine than cigarettes, so you a hold it in longer because the temperature is cooler, it’s more comfortable; I’m not sure if that’s really the right word. I’ve never vaped so I can’t really explain that. Nor have I smoked. Bob: So, the nicotine, is it the only substance that’s addictive? Chris: If we go down the path whether you’re putting CBD oil or THC in there, I mean, that’s certainly another aspect of vaping, but I mean, for the purposes of what kids are doing these days for the most part, it’s going to be nicotine. That’s where the addiction is driven. That affects the brain, it affects learning. Nicotine’s actually an interesting chemical substance from that standpoint. It’s a stimulant but it also relaxes you at the same time. I’m not sure what we’re doing to the central spinal systems, is it up, is it down, is it sideways? But it’s certainly something that is unique and some of the dangers for a teenage brain too. Though it’s a stimulant to some degree, also it seems to have problems with memory and cognition so it’s certainly something along with the addiction path. You know, we want to be careful with that when we have our kids that are doing this and I think it’s something to reach out to them and say, “hey, it can affect you.” If you’re looking to a pathway to get kids to quit, it’s something that, you know, teenagers want to be independent. The last thing on Earth they want to do is be dependent. They don’t want to listen to me, they don’t want to listen to you. That’s normal. We were there; I was as bad as they got. Just ask my parents. Ha-ha. It’s important to recognize that they’re becoming adults themselves. Basically, they use this way to spin it as, “well, do you really want to become dependent on something that has nicotine? I mean, all of a sudden, you’re feeling anxious and unwell, and you feel like you have to go to that vape to feel a little better. Do you really want to rely on that on a timely manner or you’re trying to sit through your class and focus on your studies and all of a sudden, “Gosh, I really could use a vape right now.” It just doesn’t make a lot of sense. Brad: So, typically, vaping is with CBD oil, is that right? Chris: Well, you can. CBD, I mean, you can vape it, you can have gummies, you can do oils. Brad: But that is the primary fluid that’s used with vaping or is there another? Chris: Well, I think the primary fluid would be, probably, nicotine-containing products and flavorings. A lot of things with the e-cigarettes or like, one popular brand would be JUUL. It’s the flavorings that get the kids hooked, so I mean, they’ve got bubblegum, strawberry, berry, cotton candy, unicorn puke, I mean, they’ve got just about everything. I’m not kidding, that’s a real flavor. Bob: I think that’s what attracts them to it, with this nicotine that keeps them coming back isn’t it? Chris: It does, and it’s just like the rat going for the pellets, you know? We all saw that study going back to the 50’s. Bob: I’m afraid that even when they ban the flavors, which they are trying to do in a lot of areas, probably drives it to the black market, but I’m afraid that the ones that are already on it are still going to continue because the nicotine is going to be what they seek. Chris: Well it’s the driving force and they have different nicotine strengths and cartridges and I think that’s the danger that you run. Brad: Nicotine is on the layer of substances that’ll get you addicted pretty high. You just told me that the other day and I was like, I was amazed at the level. Chris: Yeah, there were a group of scientists in the UK that did a study a couple years back and they wanted to try and quantify the most addictive substances and out of five, nicotine came in at number 5, and then it was barbiturates or sleeping medications. Bob: Yeah, it’s some pretty heavy hitters. Chris: Oh yeah. And then it was alcohol, cocaine and then heroin, so I mean, all these things, not good things to take so you have number 5 right there and trying to quit, there’s been some studies that say it’s actually harder to quit than heroin. I’m not going to tell somebody to take up smack, but it’s certainly something that I mean, it’s a challenge to quit. We use pharmaceuticals to help you do that because in many cases, it’s just too hard to cold turkey it. Bob: Let’s take in the pros and cons here. So, let’s say you are a cigarette smoker and you’re an adult. Is it better to jump down to the e-cigarette? Chris: If we had to pick our poison, I would say yes, it’s a safer alternative to smoking. Bob: But there’s other alternatives that you’d prefer them to try. Chris: Yeah, I think we would probably try and consider it, FDA approved, you know, things to try and help you to challenge yourself to quit. Again, it’s not an easy thing to do. When e-cigarettes did come out, I’ll touch back on its history, the thought process was it was going to be a step down process from cigarettes to vaping to quitting, Unfortunately, they keep putting nicotine in there, and actually some new studies are actually suggesting that it may in teenagers, make them prone to smoking more and more vigorously in the future, so it’s kind of an alarming trend. I think it’s something that realistically, may have been well-intended, but the unintended consequences are that it probably just fuels more addiction. Bob: And you know, cigarette use was going down among children and now vaping is coming up. Chris: It certainly is. Vaping is coming up, but actually after 2017, there was a slight dip again, so, which was encouraging, but it’s still raging. I mean, you’re talking about 3.6 million kids, you know. From 2011 to 2015, you’re talking a 900% increase. Brad: Wow. Chris: That is not small, I mean, wouldn’t we all like a 900% raise? Bob: Ha-ha Chris: I mean, that would be nice. It’s certainly something that we have to deal with as adults and kids. Brad: I think we should mention, just recently, that the deaths that they feel are strongly associated with it. There were six of them and I think, just on the news this morning in Minnesota, they mentioned, I thought it was in the teens that they associated deaths with vaping. I don’t know how strongly it’s correlated or if they say for sure, but it is the flavored vapes that they’re pointing at. Bob: I thought that they were like the black-market type stuff. Chris: Well, I don’t know that they are necessarily even black market, I think really the deaths, the six that I know of for sure, have all been linked to THC. It seems like THC, which is basically you create an oil that goes into the pens much like the nicotine or the e-juice, and the THC is stabilized with vitamin E, and so something either between the oily plant of the THC extract is, Bob: Can you explain what THC is? Chris: It’s basically marijuana. Bob: Yeah, that’s what I wanted to ask. Chris: It’s the component that gets you high. Bob: That’s what they’re adding to it then. Chris: Yes, and that’s what we want to avoid. Brad: That’s added with the flavor? Chris: No, it’s not even added with the flavor. It’s just its own little juice. You just put your drops into your vaping chamber, and then basically you turn the switch onto the desired temperature and then they inhale. What they believe with these pens, at least what theorized, and its not understood, so we want to be very clear on that, is that we don’t fully understand the mechanism that may be causing but they think with the oils that are being absorbed into the lungs, it’s blocking that tissue from getting life giving oxygen. It’s very tragic, very sad, and unfortunately very quick. Basically, with the vaping deaths, I think a lot of it is we’re going to find that it was THC in the oils. We don’t fully understand but we think, again, there’s probably some sort of imminent danger there but a ton more research needs to occur. Bob: Yeah, there’s really a lot of unknowns here isn’t there? Chris: Too many to be clear and concise. Bob: My belief system is that they’re going to be bad unknowns. Chris: Bob, that’s precisely it. I think the thing that we have to take away is, again, as I stated earlier, the only good thing for your lungs is air. Whether you’re using something that contains nicotine, something that contains THC, or something that contains CBD, which is also another oily substance, the jury’s still out. I think we have a lot more, probably like 20 years truly, knowing what’s going to happen with e-cigarettes, and what that future’s going to bring us and the people that are starting to vape today and what it’s going to be like tomorrow or down the road. We have to be very careful and I think the American Lung Association and a variety of other, you know the FDA. We are going to be looking at it much more closely to ensure, hopefully the safety of youth and people that do choose to make that decision for their lives. Bob: I mean, it seems like we’ve opened up a can of worms here, basically. Chris: Very much so. It’s not easy, it’s kind of like the great spaghetti incident, I mean, you have things everywhere and I think we just simply don’t know enough to make an accurate portrayal. I would say that it’s still something that you shouldn’t do but if you choose it, I think it’s better than cigarette smoke. Bob: I think that’s the overall line to be stated today. Did you want to mention popcorn lung before we end? Brad: Well, I know there was some research and a correlation with there can be some damage to your lungs that’s irreversible from vaping. Chris: Yes, it’s associated with the vaping, more particularly with the flavors. They had these flavoring agents, many of them are being banned, but they have these diacetates in there. It’s a chemical that I think you can kind of blend into anything and it gives kind of that sweet aromatic flavor, and basically that’s one of the problems with vaping. The kids like the flavors and that’s what kind of like, oh it’s cotton candy! Why not take a little hit of cotton candy fully not understanding. There’s an interesting study that showed that kids from 15-24 that vape, 2/3 of the people did not think there was nicotine in them. That’s kind of an astounding stat. Again, it’s keeping you coming back for more, not because of the great flavor but you know, you get that relaxing feeling when you hit the nicotine and all of a sudden, eventually, it dwindles after a couple of hours and we’re back at it and back at it and there’s that vicious cycle. Bob: The popcorn lung, what’s the reference there? Chris: So, popcorn lung, back when there was a factory, what happened is they were making the buttery flavoring for popcorn and found that several of these employees got very very ill and it caused irreparable lung damage. Starting out appearing like asthma, and so treated, maybe as asthma, maybe as they further went down to work, and kept getting more and more repeated exposure, they found that actually it caused much more severe damage to the small tissues in the lung and ultimately, some serious problems arose. Bob: I remember there’s been warnings about using microwaved popcorn that you shouldn’t breathe it in. Chris: Right and that’s the same warning. Brad: That’s the same chemical that’s found in the flavored vapes? Chris: Yep, diacetates. Those are the things that are banned. In the UK, they are completely banned, so if you’re going over to London, I guess it’s a safer place to buy vapes at this point. Realistically speaking, it’s still something that with their using vegetable oils, propylene glycol, I mean, you’re using other things that are breaking down in the lungs that are not good. So, popcorn lung is certainly something that’s going to be a problem. COPD is certainly a problem; the nicotine can cause cardiovascular effects. So is blood pressure, raising your heart rate because it’s a stimulant, so there’s lots of things that we have to be aware of. There’s really nothing good that we are going to be able to say, “Go out and vape kid.” It’s not the lesson we want to portray. It’s something that you’re going to become addicted to. For the short-term gains that you’re going to get, it’s going to cause far more long-term problems, and it’s just simply not worth it. I guess, just say no. Brad: There you go. Bob: Alright, a little reference to Nancy Reagan there. Thanks everybody for watching and thanks again to Chris. What a fantastic job. Bravo, bravo! 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This article is a transcribed edited summary of a video Bob and Brad recorded in August of 2020. For the original video go to https://www.youtube.com/watch?v=g-gNQPyxU4c Bob: Today we’re going to talk about how to sleep all night without being awakened from snoring or dry mouth. Those are two different issues. We are going to go over them separately. We are also going to talk about some home remedies. Brad: Right, absolutely. If one of your family members or you, has problems with snoring or dry mouth, and both my wife and I have dealt with this. I don’t know if it’s the aging process or what but it’s an issue in our house. I want to share what we’ve learned because I know we aren’t the only ones. Bob: Well this is where our audience are going to benefit from us getting older. As we get things, we are going to do videos on them, or our family members get things. We are going to be doing lots of things as we age. Brad: It’s because we care, Bob. Bob: Yes, we care. Brad: First of all, I think what I decided to do because it’s our show and it’s my choice on this one. I tackled snoring. Bob: Snoring, first. Big problem for a lot of people. Brad: Exactly right. If you don’t snore, someone in your house might, and either way, it can affect the whole household. Like I was telling you earlier, when my daughter was still living with us, we kept her awake many nights from our snoring. Not just me, but my wife as well. So, why do you snore? It happens because when you fall asleep, the muscles in your throat, they relax and with open mouth breathing, it starts to get these vibrations. My dad, we always joked was a chainsaw, you know? “How many cords of wood did you cut last night, Dad?” Bob: Yeah, I had a friend that stayed at our cabin and it was unreal. It was a phenomenon. Brad: Did you hand out earplugs? Bob: I mean, I had doors shut and you could still hear him. I think the town was complaining. Brad: Yeah, we don’t want to talk about it. That’ll make the news. Seriously though, you can get this looked at, by a doctor. Bob: I think you should. Brad: You can talk to them. We are doing this video to promote this, necessarily, because sometimes you don’t need it, but one thing they might do is a sleep study. You go in and you sleep, and they hook you up and look at your heart rate and monitor you as you sleep. Bob: I do want to say this, it is often a sign of sleep apnea and that is not to be taken lightly. It could lead to a lot of medical issues. Brad: I’m, not willing to accept this personally yet, because I don’t want to be hooked up to a thing, but I know many people say once they got a C-PAP realized how much sleep they were missing out on. They’d wake up in the morning with so much more energy because they weren’t oxygen deprived that slight amount for 8 hours. So, that’s one possible thing. Oral devices, they make custom ones that you put in your mouth. Bob: Appliances that are custom made for your mouth, right? Brad: Exactly, or worst-case scenario, surgery. What we’re looking at, if you feeling pretty confident you’re a healthy person but you have this snoring thing, maybe you can just try something simple that the worst it’s going to do is not help. One of the harder things, if you happened to be a heavier person, if you lose some weight, that can reduce some of the soft tissue. Bob: Yeah, we’re talking about the ones that are going to be very difficult to do. We know everyone wants to lose weight. Brad: Right! Stop smoking! That’s a tough one too. Bob: Yeah, that’s hard too. We all know it but a lot of you aren’t able to do it. It’s like a monkey on your back. Brad: Don’t worry, we’re saving the easy one for last. So just hang in there folks. Allergies. If you’re dealing with allergies, if you can get a medication that eliminates that. Bob: That’s an easier one. Brad: It is. A good friend of mine was having problems with this while he was going through a cancer treatment and his dry mouth was bad, but tape your mouth and you know where he learned it from? I found out; this is where you’re going to find a lot of these tricks. Not from a medical doctor but from a dentist. Bob: Yes, because the dentist, this is his area of study. The oral cavity. That’s all they do. You didn’t mention sleeping on your side though. Brad: Thank you for reminding me, Bob. Bob: You can try sleeping on your side. They also have those nasal strips. You said your wife tried those? Brad: Exactly, she put those little things on her nose. They are kind of spring loaded, you tape them down and they’re not that expensive. Then they change and we don’t know for sure, that it helped. What happened was she put those on as well as taping her mouth. Bob: Could she breathe? Brad: Yeah! I’m going to show you in just a little bit here but yeah, I slept like a baby. She was quiet all night long. I had to wake up a couple of times to make sure she was alive. Bob: Well, you taped her nose shut and you taped her mouth shut, yeah, I’d wonder if she’s alive too! Brad: Seriously though for the tape, you can just use a little baby, one of the little skinny band-aids. Bob: For you on the podcast, all he has is just a little thin piece of tape. Brad: It’s about a quarter inch wide and maybe an inch long and I’m doing this so you can see it. Actually, she used scotch tape. I’ve done that too because I’m guilty of snoring. Bob: You may want to get some tape that’s for the skin that is hypersensitive, you know? You could start to break the skin down. Brad: Yes, See, because I can talk with this one. I can breathe through here too. So, it doesn’t choke you and there’s a skinny little tape because if something happens where you want to open it, it breaks right open. One time we woke up, we didn’t know where my wife’s tape was. I was like, “did you swallow it?” It was okay though. We found it. Give it a try! Bob: Now, do you sleep on your side or do you sleep on your back a lot? Brad: A little bit of both. I can’t sleep on my side very long because my back starts to be uncomfortable. Then I go back to my back, but I’m definitely snoring, but I have a dry mouth issue. Bob: Sure. That’s the second part, part 2 of this video and podcast. Brad: The thing about dry mouth is the medical term is xerostomia. Bob: Xerostomia, I know stomia means opening. Brad: I didn’t look up xero but it’s probably a Latin word. It’s one of those words that’s tricky, because it starts with an X, but it sounds like a Z. That kind of thing bothers me so if you’re an English major out there and you know why they do that; I want a comment or two explaining that. So, xerostomia, dry mouth that causes of it. Now, this is different than snoring. This is something I really think you should talk to your doctor about to clarify any problems. If you’re diabetic, it may be a problem associated with it. If you had a stroke, which you would probably know, that could be it. Or medication. Bob: Yes, we see a lot of that. Brad: Sometimes your medications can cause dry mouth. Sometimes we have a saliva gland that has a problem. You want to get that checked out. Again, dentist is probably the better source than a medical doctor. Unless you got the medications from the medical doctor. Bob: Right, it’s a good one to bring up with the doctor, either one, and see what they think. Brad: If you’re a healthy person and you’re not taking meds, in my case, you know, that’s the way I feel. As far as I know, I’m healthy and I keep track of myself. I sleep with my mouth open and that’s why I snore. Then it’s dry in the house. We don’t have a dehumidifier going right now. Bob: You want a humidifier. Brad: A humidifier, right. So, I’ve got this dry air going in and out of my mouth and you ever wake up and my mouth feels like sandpaper. Everything in there. It’s like, the first time it happened, I felt like, I was afraid, I had to learn to talk again. Bob: What a tragedy that would be. Brad: I went, and I got some water and it started to saturate like a sponge. It went back to normal and it felt pretty good. But anyways, it is a little scary if you’ve never had it happen before. It’s just dry as can be. Bob: Interesting. Brad: So anyways, put water by your bed, the first little home remedy. So, you just wake up, drink some water and go back to bed. A humidifier in your bedroom can be a nice way to help so it doesn’t dry up like the Sahara Desert. Then of course, no alcohol or caffeine within a few hours before you go to bed. Bob: Right, and we also forgot to mention, that’s actually for snoring too. Alcohol can enhance that. Brad: So, we had to move our happy hour from six o’clock to three o’clock to eliminate that possibility. Bob: It’s five o’clock somewhere. Brad: Then again, the same thing actually. Bob: He tried the tape for this too. Brad: I have to admit, I think it works better for snoring. I get it, but not near as bad, but there’s still a little dry mouth issues with this, but you know, again, it’s worth a try, this taping. It may do very well for a lot of people. Bob: So, the obvious joke is Brad, your wife requested that you wear the tape all day long and maybe a bigger piece. I mean, I’m sure that’s come across her mind. Brad: That’s pretty funny, you go to bed, get the tape. Bob: It’s time to put the tape in place. Brad: Yeah, it makes life in the bedroom amazing. Bob: The stuff that you have to do when you get older. Brad: Sleep well, quietly and enjoy a nice night. Bob: Remember, Brad and I can fix just about anything, Brad: Except for, Bob: We fix snoring and everything else, but we can’t fix a broken heart. Brad: There you go, good luck with this. We made a little humor out of it, but that’s life. Visit us on our other social media platforms: YouTube:https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in June of 2020. For the original video go to https://www.youtube.com/watch?v=9lo00bUBAbg Bob: Today we’re going to talk about things that happen to your body when you run too much. Boy, what is this about, Brad? Brad: Well, we’re both runners. I love running. I’ve run one marathon. I’ve run a number of half marathons. I continue to love to run, but I know two avid marathon runners and I’ve known them for years, they both have cardiac problems. One gentleman, his goal is to run a marathon in every continent. He’s done many. His nickname is Boston Bobby. He’s done the Boston many years in a row. Bob: He’s going to be fine with you saying his name? Brad: I didn’t say his last name. Anyways, there could be a lot of those. Long story short, he’s 65 now and he can’t run anymore. He run walks. He’s got atrial fib, but I don’t know all the details. It’s a heart problem though. He’s had to change his lifestyle because of it. But he’s okay. He’s adjusted and he’s very happy. Bob: I think this is a good video because I think a lot of people think, this is how I feel a little bit, gosh, running kind of solves everything. So, if I have a heart problem like atrial fibrillation, if I run, it’ll get better. That’s not necessarily true. Running might actually exacerbate the heart problem. Brad: But this is about distance running. Bob: That’s what I meant. They think, I have a heart problem, so the more I run, the better. You know what I mean? They think it’ll make it better and that’s not true. Brad: Not necessarily. It could, but you know, now all these people are such fun to be around. The second gentleman is 52 years old. His and his wife’s goal was to run a marathon in every state in the United States. And they did it. 50 states, 50 marathons. Plus, they ran a bunch of other ones. But at 52 years old, this is extremely sad, he was out for a run and he died. Cardiac problems, but there’s a little more to it that helps explain that. Overall, the good news is, running, long distance running, not a large percentage of them, it’s actually a small percentage of them, less than 5% do come up with cardiac issues that can lead to problems and sometimes death. Bob: 5% is fairly significant though. Brad: I think it’s less than 5%. I don’t have that number memorized. It’s not very much. However, if you have a history of cardiac problems, then you better watch out if you’re a distance runner because that can come back. I’ve got some research from Mayo. There’s a ton of research on this specific topic. Bob: Well, I wonder, Brad, I remember years ago, and I don’t remember his name, but it was kind of one of the men that founded the running, you remember this? Brad: I remember reading about it when I was doing research on it. Bob: He started the running craze kind of. He ended up dying of a heart attack. Everybody said, “See, you shouldn’t run that much.” But he had cardiac problems. Brad: And if you’re a marathon runner, you’re going to just ignore this, which is fine. If you want to run a marathon and you’re healthy, go for it. Bob: You’re saying that the typical marathon runner may ignore this because of their personality type? Brad: Absolutely. Bob: So, you shouldn’t ignore this is what you’re saying. Brad: Just keep it in mind. Take this as a grain of salt, listen to it and see what you think. Bob: Cardiac problems don’t go away when you run. Brad: They may not. They may, they have a chance of making things worse with distance running. This is all I did research on was distance running. Example, Dr. McCullough, Chief Cardiac Research at Baylor Institute, avid marathon runner. He ran 54 marathons and then as he’s learning more about distance running, he quit running distance. And the quote, he is “convinced of long runs, pounding the pavement,” he mentioned, “is not worth the risk to the heart.” Bob: See and I’ve read this too Brad, and, for what it’s worth, is that marathons are really hard on your organs overall. It’s an extreme stress on them. You don’t seem like you believe it. Brad: Well, no, I do. But you know, I would have kept running more marathons, but I had a joint problem with my knee and then I went into other things and it probably was, Bob: The best thing? Brad: Well, I don’t know about that because we’re going to have distance runners saying pooh-pooh. These guys are full of crap. Because that’s their attitude. That’s how they live, you know. I can completely relate to that. If you know someone, like again, just remember, these are facts. Bob: Do you want to tell some of the Mayo issues that they came up with? Brad: Oh, right. The actual problems that they found; we’ve got four of them here. There was a couple more. Patchy myocardial fibrosis. I’m not sure what that is. I’m not familiar with that. Bob: I’ve never seen that. Brad: It’s not good. Coronary artery calcification. Which kind of surprised me. Diastolic dysfunction and atrial fib. These are the things that they watch, and they found that distance running contributes to making these possibly worse. Bob: Now, atrial fibrillation is very common, Brad. Very common, so I think if you’re a long-distance runner, you’ve got to make sure that your heart is sound. Brad: Sure. If you’re having symptoms, you know, get in and get it checked out. The good news is, like I said, it’s a small percentage. Bob: And it’s much worse to be a couch potato. I still remember this Brad; I think I told you about this before. I saw a cartoon one time and there’s two big, stout, overweight guys and they were watching runners go by. One says to the other, “Those guys are going to have heart attacks.” I mean, it’s much better to run and exercise, then to be a couch potato. Brad: Right. So, as we continue our babbling on, Bob, they’re wondering what is a good guideline? There’s actually some guidelines on distance running. I think as you age, this is probably more important. I’m not sure about that, that’s my personal guess. According to the federal guidelines, moderate running, so not running real hard for 150 minutes per week is recommended. That’s five days a week for 30 minutes a day. If you’re a marathon runner, you’re not going to be able to do it. You definitely have to run more than that. Or if you have vigorous exercise, they recommend 75 minutes per week. So maybe that gives you some guidelines. Obviously, that’s going to flex depending. Bob: As you grow older in life, you find out that moderation is everything. It’s interesting, I knew a really good runner, Brad. A couple years back I saw him. He was 63 years old at the time. Always, I mean, he was a top-notch runner. He was a college runner, the whole bit. I could see he has some valgus. So, he’s bow legged. He’s like, “I know I’ll have to give up running at some point, I’m fine with it,” because he bikes too. “But I don’t want to right now.” And I said, “Well, how much are you running a day?” “Well, it’s when I run, I can run like 4 or 5 miles, I’m fine, but when I run a hard 7 miles, then I start to feel my knee.” I go, “Stop doing seven miles hard.” I mean, you know, listen to your body. You could probably run for maybe 10 more years if you don’t run seven miles hard. Brad: But Bob, this is about heart. Bob: I know but it still, it fits the same thing. It’s going too far. I mean, if you don’t have to. Brad: Right. So as far as the heart goes, you know, listen to your heart, if you’ve got chest pains when you’re running, you’ve got to get to the hospital. You’ve got to get that checked out right away. Bob: I’ll tell another story, Brad. This one fits. I just turned 60 years old. I have a neighbor who just happens to be within days of me, he turned 60. I hadn’t seen him run for quite a while, and all of a sudden, I saw him and he’s walking. I asked him, what’s going on. He said, “I got a real kick in the teeth.” He started having heart issues. He went in and he had to have a stent. He was like, “Running was getting harder and harder. I was breathing really hard.” Thin guy looks healthy. The whole bit, so it can happen. Especially if you have the history of it. It’s hard to beat genetics. Brad: So, again, stay active, but I feel like we’re promoting exercise and we’ve got a video on not to run. Ha-ha. Bob: No, I think you have to listen to your body. Brad: Be smart, yes. Train properly, train smart. Bob: Having said that, do we dare say this? We can fix just about anything, Brad: Except for, Bob: A broken heart. Yeah. Brad: But we’re working on it. Visit us on our other social media platforms: YouTube:https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

Why walking CORRECTLY is so important in treating plantar fasciitis. If you are walking incorrectly you are placing increased stress on the plantar fascia with each step. Tips for decreasing the stress on the plantar fascia while walking and allowing it to heal. Walk with less heel strike. Your goal is to avoid full weight on your heel with the initial foot contact with the floor. Attempt to take some weight on the forefoot and heel at nearly the same time. Do not walk or stand with your knees extended or hyper-extended. Shorten your stride. You may need to shorten your stride by as much as 50 percent to start. This will help you spread out the weight on your foot. You will be able to use a normal stride length as you become comfortable with the new walking technique. When your foot first makes contact with the floor, attempt to spread out the weight between the heel and forefoot. The heel should take 50 to 70 percent of the weight and the forefoot the remainder of the weight (at the same time) Lean slightly forward with walking. When your foot strikes the ground your leg, pelvis, and trunk should all be directly over the foot. It may feel like you are falling forward on to the advancing foot. Always wear appropriate footwear. See our section on footwear. If you are a toe walker the opposite is true. Try to have your forefoot and heel strike the ground at nearly the same time. Make sure the weight is being distributed through all your toes- not just the big toe. For more information on the Plantar Fasciitis Treatment Program visit: https://www.bobandbrad.com/plantar-fasciitis-treatment-program https://youtu.be/cQz7I78x3Xs

This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2020.  For the original video go to https://www.youtube.com/watch?v=JgfZ0yeoDkw&t=239s Bob: Alright, this is Brad’s quote speaking here now. "Why I Quit Karate, Tae Kwon Do after 17 years, and how it changed my life." Wow. Brad: Yeah. Well, Bob, you know, the mission statement of our channel is how to stay healthy, fit and pain-free and the activity, the adventure of joining a martial arts club or program does it fit into our mission statement? Bob: I think it does. Brad: We’re going to talk about this but then why would I quit if it does? This whole thing is going to explain it, explain my background and how I got into therapy, and fitness and trying to share with other people. Bob: It played a big role in your life, by the way. Brad: Oh, absolutely, absolutely. If there’s other people out there who are thinking, is it good for my children? Or is it for me? Or maybe I’m too old for that kind of activity? All those questions will be answered. Bob: Can I ask, how old were you when you started karate? Brad: Well, I’m 57 now. The school I went to was called American Tae Kwon Do, or American Karate. In America, some schools take the traditional names away and put an American name in there. I’m not going to get into that but actually it was American Tae Kwon Do is what I studied. I also studied some Aikido for a few years. Bob: I was going to say, I knew you did Aikido. Brad: It’s a Japanese form, Tae Kwon Do is a Korean form. Bob: Which one did you do first? Brad: Tae Kwon Do. They introduced some boxing style into it versus their traditional, which we’re not going to get into that. Bob: Aikido isn’t that a lot of holds and stuff like that? Brad: Aikido, it’s a soft form. Bob: And learning to fall. Brad: Yeah, you don’t really learn the hard punches and the hard kicks. It’s the soft form. You work with the energy of the opponent. It’s a completely different philosophy. Bob: I have a friend that’s heavily into that right now. Brad: At the time I was 22 years old, that was 35 years ago. At the time, running was boring to me. Everything I do now actually was kind of boring to me. Bob: Right. It’s just like I remember when I was that age and someone would mention golf, I was like, what are you kidding me? You think I’m 100 years old. Brad: I’ll do that when I get older. Bob: And I did. I love it now. Now it’s my life. Brad: So anyways, I just looked in the yellow pages. At the time there was no internet. I saw Karate or martial arts and I thought, I’ll go there. So, I called them up and I went there and continued. For another 17 years I was kind of married to it. I really enjoyed it. Not obsessed but I really enjoyed it. Bob: A healthy obsession. Brad: It was, yeah. Bob: I remember this very clearly, like when I was in my teen years and early 20’s. People that knew karate and studied martial arts, they were very cool to us. Seriously, I remember a guy came into the neighborhood and he had the numb chucks and stuff. Brad: Was he doing them out in public? Bob: Yeah. Brad: Yeah, that’s a big no-no. If you’re in our school, you could not do that in public. Unless it was a formal demonstration. Bob: It didn’t strike me as that. I don’t find that unusual because he was kind of that person who was definitely seeking the limelight. Brad: You do not show off your skills in public. Bob: He was using it to get women and show off. But when you’re the teenage boy it’s a real cool factor. Brad: The whole idea of respect in martial arts is like this. And that would not be showing your art any respect. It would be flaunting it, no no no. That’s not good. And that’s one of the benefits that you can learn. So if your children or you want to get into martial arts, and you go to a school, you’ll know very quickly if the instructor and the philosophy of the teaching of that school is going to fit what you want to learn and what you want your kids to learn. Bob: So, you don’t want him telling them to sweep the leg, huh? Brad: Right, yeah. Hollywood often depicts a portrayal of karate as this (big arms)... Bob: Kick ass type. Brad: Yeah, exactly. Michael, Claude Von Shawn Bon, whatever his name is. He’s very talented. Bob: Van Damme. Brad: But you’re not going to go out there and kick your classmates. If you do, you’re out of the school. That’s how we were. I went into it, not for self-defense, I wanted that social activity and physical activity, and that’s what I found. I ran into people from all walks of life. Doctors, lawyers, people who worked in the trades, like I did at the time. Bob: What was the older age? What was the upper end of the age would you say? Brad: I taught a 72-year-old. Bob: Did you really? Brad: Yeah. That was the oldest student. The youngest student I had was 4. I started teaching after I was into karate. My third year as a red belt, I just started introductory classes. When I got to be my black belt after four years into it, I started teaching on a regular basis. Bob: What was your highest level? Brad: Second degree. I could’ve went for a third degree but I just didn’t take the time to do it. I had enough time in for it. Bob: I was going to say, second degree is pretty awesome already. I had a friend that got into this and he was doing pretty well. He was in his 40’s and he said the same thing. They had one lady in his class, and she was in her 60’s. First, she started off and she didn’t have the flexibility but after months and months, it just started coming. It was pretty amazing. Brad: And you get to know these people. Our school was all ages. There would be classes where 5 years old, we’d start people, up to whatever. And some classes would just be adults. Some would be just kids. Then we mixed them at times too. It worked out well. Obviously, you’re teaching children different. You’re talking to them about respect. You’re talking to them about focus, behavior. You’re not teaching that to the adults. Bob: Sorry, I have to laugh. I just keep thinking of this thing. I’m laughing because if you ever watched Seinfeld, there was an episode where Kramer when to karate class and he was with little kids and he’s kicking their butt. At the end of the show, these kids caught him in an alley, and they beat the crap out of him. All the kids got together. He’s beating like 5-year olds. He’s proud of it. By the way, there’s something I want to mention right now. Brad did write a book. You did this quite a few years ago. Brad: When I was in physical therapy school. That’s one of the reasons I got into physical therapy. With karate, and I do want to mention this. I was having back problems, I was working a physical job, doing a lot of heavy lifting. Had back problems. I was going to the chiropractor on a regular basis and I had a great chiropractor because she said, well do any activity that makes you feel better. Well, karate made me feel better consistently. The stretching, the range of motion. Now I understand it, back then I didn’t. I just knew I didn’t have to go to the chiropractor. Less money for me and I didn’t want to go anyways. Bob: Good form, too right? I mean in karate. They’re emphasizing good form. Brad: Right. Actually, some of the stretches we used to do I would say, back off, but one way or another, I came out feeling better. I didn’t have to go to the chiropractor and actually I just quit going after a while. Bob: So, you kind of combined your knowledge from two areas. From physical therapy and from martial arts and that’s why you did this book, right? Brad: Right. I didn’t go back to school until after I was a black belt. Bob: Now, this book is only available on Kindle, right? Brad: Right, it’s a kindle. We don’t have paper. Bob: It’s called Marital Arts Manual. We’ll have a link below. Martial Arts Manual for Stretching, Strengthening and Treatment of Common Injuries. It’s by Brad Heineck. Brad: So, I took my therapy knowledge and applied it to my existing exercises and the training of martial arts and if you’re an instructor, it’s a great read because you’re going to be a better instructor. You’re going to understand the biomechanics of muscles. How to treat a muscle pull. How to treat if someone got a bump on the head. What do you watch for? If you’re a beginner, if you want to get your front kicks higher, I go through which specific stretches, stretch which specific muscles so you can get your front kick, instead of waist level to head level. Bob: I would like that right now so I could go from knee level to waist level. Brad: It doesn’t matter where you are and that’s the beauty of martial arts is if you have a good instructor or a good school, they’ll take you from whatever level you’re at and take you from there and get better. Bob: The competition is you. Your baseline. Brad: Your next goal. That’s really the beauty of martial arts is the belt color. Start out with the white belt. In our system, different systems are different. We went from white to gold. Actually, now they added a stripe at that school, which we didn’t have when I was there. And you work your way up, so there’s always a goal. Very goal oriented. Which could carry over into your life. That’s what we did with children. This is your next goal. In school, you want to get to your next grade or that spelling test, and everything works together. Bob: It’s amazing how that motivates you. I mean, at any point in life. I remember my parents would give us a nickel for B’s and a dime for A’s. I worked my butt off. You know, you wanted approval too. Can I read this or not? Brad: No, no that was given to me. Bob: I just thought it might be useful to your children someday. Brad: It is. It’s a personal note to my stepdaughter. Bob: I see what you’re saying. Brad: It’d be okay, but it’d be best not to. Bob: No, I understand exactly what you’re saying. You were dedicating this to hopefully help somebody’s children someday. Brad: Right, exactly. It’d be okay to read, but it’s confidential. Going on with it, for 17 years, I’d go to work, I’d do this, practice karate and finally I started to meet some University teachers that taught at UW LaCrosse. I realized these people are just normal. They’re PhD, but I talk to them just like I talk to anybody. I thought, you know, I really want to know why karate helps my body and here I’m talking to these university teachers. I’m like, why don’t I go to school to become a physical therapist? I thought 10 years ago, I would not have ever thought about it. I didn’t have the confidence to go back to college, academics is not my strong point. After building myself up and getting my black belt, my second degree, gave me the confidence. And meeting these people. All of a sudden, why don’t I? So, I did. If I did not have this experience from martial arts training, I wouldn’t be a therapist. Bob: So how were you at that time? Brad: I was 29 years old my freshman year in college. Bob: Listen to this. I’m going to make a statement. This is a compliment to you. Physical therapy school is very, very difficult. It’s difficult, I can tell you, I was kind of my prime of my life as far as memory, academically, and we had a guy in our class that was 30 years old. You were older by the time you got into PT school, right. Brad: Right, I was 33 years old. Bob: Amazing, because we had a guy that was 30. He had his PhD in a different topic, and he said he just struggled. These kids remember things so fast. So, by 30, things are starting to slow down already. Really, Brad, really, kudos to you. I mean, to go to school, to start that late, and then get through physical therapy school, which is really, really difficult. I’m not trying to enhance it because we’re therapists, but it is tough. Brad: Well, because they take your GPA. You have to have a very high GPA just to apply. Then you have to get accepted. One way or another, I lucked out of that because of ignorance. I did not know it was difficult. I realized; well I have to get good grades. Well, I never took any college prep classes in high school. I listened to tutors; I did everything I needed to to get the grades. I don’t know, things just kind of fell into place. Big God sent. Bob: Really amazing. So, karate led to that. Brad: Oh, without a doubt. Without the karate, I would have never, with the exception of my brother, a nurse. He did give me encouragement to become a PT. He said, well they have good hours. Better hours than you’re working now. But that’s all he said. He really didn’t care. He did but. Bob: Well, he had academics behind him too obviously so he could you know, help you. Brad: He was less academic than I was, coming out of high school. He was a C student. Bob: Wasn’t he a nurse already at the time? Brad: Yes, he was a registered nurse. So, I knew if he could do it, I could do it. That was another little boost. Bob: Amazing how life works, that works out quite often for me too. Like, I’d see others and think, well, if they can do it then I can do it. Now people are looking at us and go, well, if those two can do it, I can get into physical therapy school. Brad: Right, right! So, if we can get a YouTube channel going, anybody can get a YouTube channel going. The big question after all that. Bob: After 15 minutes, why did you quit now? Brad: Yeah. Why did I quit this wonderful activity? Very simple. From the title, I had to go through all that blah, blah, blah. But what happened was I graduated from PT school, and this all happened within a year. I got a job, I got married, and my daughter came along. If you want to do karate, you have to go to scheduled classes after work. I just did not, you know, have the time. Bob: It’s a fairly intensive time commitment. Brad: Right. It is. Bob: What would you say is the minimum per week? Brad: Well, you should go at least three times a week. You can go two times a week and maybe maintain. Bob: That’s how long of time then, each time? Brad: About an hour, but then you talk to your friends afterwards and there’s a social part. It just did not fit. I needed time with my family. I needed time at work. Bob: Priorities change. Brad: Right. I’ve had people like a doctor who helped me get into PT school just through encouragement. He and his two children, actually, were in karate and I was their instructor. He also gave me a lot of encouragement for PT school. Just another little thing that helped. Bob: Encouragement is great, but you did the work. So good for you. I give you applause. Brad: So, yeah, that’s why I quit. It’s always with me. I still think I might even do an introductory class here. We’ll see how the feedback is. Bob: You still, it’s amazing the muscle memory you have, and even, I know you always complain about your kicks, but your kicks are way higher than mine. Brad: I’m afraid I’ll pull a hamstring now. So, very good, that answers the question. Bob: Interesting story, thanks for sharing. Brad: You better believe it. Enjoy, and if you’re going to join karate, make sure you check out those schools. You love the instructors and it’ll come right back at you. Interested in learning about the products mentioned visit: 1) Martial Arts Manual: For Stretching Strengthing, Prevention, and Treatement of Common Injuries: https://amzn.to/3f62k31 Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in September of 2020.   For the original video go to https://www.youtube.com/watch?app=desktop&v=VMkxjaoaw1k Brad: Bob is not here today. He’s on vacation. A little R&R. Yes, we need that as well. But Chris, the pharmacist is here to join us. We are very happy and honored to have him with us today. He’s here to help us become healthy, fit and pain-free as well. Chris is a very big advocate of exercise, and yes, even home remedies, as he and I talk about these all the time. We work out together weekly as health and fitness together. So, Apple Cider Vinegar, can it harm you? Does it help weight loss and/or diabetes? This is science based. Now, Chris, being a pharmacist and his IQ is way above mine; he’s done extensive study on the recent literature to answer this question. But, before we get any farther, can apple cider vinegar harm you, Chris? Chris: Well, we always have to be careful. We always have to use a little bit of restraint, but… Brad: Like a politician, he can’t give me a yes or a no. Chris: Ha-ha, well, it’s not that simple. For many, many, many of us, we’re going to be just fine. But for some of us, who have diabetes or are on certain medications, we have to be careful. Brad: So, it’s possible that apple cider vinegar could harm you but for most of us, not. We’re actually going to continue for the next five minutes and Chris is going to explain the details so you’ll be fully informed on the benefits and possible problems you may have with apple cider vinegar. So, Chris, you did extensive study, I think we mentioned you studied at least 15 research articles. We’ve got a couple that you’re going to talk about here. Let’s begin, you want to talk about apple cider vinegar, what is it and the claims. Chris: Yes, basically it’s fermented. Brad: So, they actually take apples. Chris: Yes, and they just ferment it, and they add what they need to to get the whole process going. Ultimately, they put in a special bacterium and ultimately it becomes acidic acid, the vinegar portion of it and then what’s left over is this white streaky stuff. If you ever look in a bottle and that’s the “mother”. That’s where a lot of people feel where all the health benefits come from. In some cases, they even list it as a type of probiotic. Brad: So, if we are looking at this in weight loss first. We’re going to cover diabetes in just a little bit but weight loss, is there evidence, if you use apple cider vinegar, it’s going to help you lose weight? Chris: Yes. There actually is, Brad. There’s quite a bit of it as far as how it’s used itself. Just about every article I searched, they used almost the same formula. It was always between 15-30 milliliters which is just a tablespoon. Very small amount mixed in about four or eight ounces of water. Drink it up and then basically you would consume that. Most of the studies, they all tried to make pretty scientific. They all had a different pattern. One of the more interesting ones that I saw was done in 2004 by the Journal Association of Diabetes. What they did was, they had all these patients. This was also for weight loss even though it was for diabetes as well. They studied both end points. With that, they did a bagel, they did orange juice, and they did butter and then mixed in their apple cider vinegar in water. Then they had a placebo group where they just didn’t’ have the apple cider vinegar. At the end points of it, they ended up losing weight, rather significantly. Ultimately over 12 weeks they lost between 8-12 lbs. They all had to exercise. The group that did not use the apple cider vinegar only lost about 5 lbs. So, modest difference between the two. Brad: About 30-40% more weight loss. I also have read, they talk about visceral fat, or the fat in the gut is what actually is targeted. Chris: It does seem that way. We’ve always thought that you couldn’t target reduce but all of the studies that I read did seem to say that it seemed to reduce the visceral fat. That’s something that’s a pretty attractive option for a lot of people struggling with weight loss. Brad: I know Bob, actually, we did a video on this study that was done in Japan. It had similar results, however we said there is possible negative effects about apple cider vinegar. Is it how much you take or your health condition? What are the potential problems? Chris: Yep, couple different things. If you’re a diabetic, a lot of times there’s going to be several things that will create problems for you. It can be the medications you’re on, but it could be your own kidneys. Apple cider vinegar is weakly acidic, so it’s tough on the kidneys. We want to make sure we’re careful there. If your doctor every told you that you’d ever lose kidney function, check before you consider this. So basically, the things that we have to be careful with is the kidney problems, or if we are on certain medications that work with blood pressure or fluid retention, specifically the diuretics. The people that take those, it’d be things like furosemide, chlorthalidone, hydrochlorothiazide. Brad: Okay, so now you’re talking over my head with these big words. You’re talking about prescription medications? Chris: Yes. Prescription medications that are considered water pills. Those drugs make your body naturally lose potassium. Brad: That has to do with hypertension too and the heart? Chris: Correct. Brad: So, you need to go to your doctor and make sure that you’re okay taking this, particularly if you’re on other medication. Chris: Yes. Especially the water pills and if you have reduced kidney functioning. Those are the big things with apple cider vinegar that you have to be super careful what to check with your doctor. By and large, they can be construed as a safe thing to use for weight loss management. IF you don’t have any things that are going to preclude you from having something unsafe happen. Brad: Sure, sure. Are there any other things that we need to be careful of with like, can you just take it like they do on YouTube where they’re just taking it like it’s a shot of booze. Can you take it straight? Chris: I would not recommend straight shooters of apple cider vinegar. I think when we’re pulling that right off the old bar, old school in a shot glass is probably not the way to go. We have enamel on our teeth and that’s what keeps them hard and looking white and pretty. What happens is because of the acidic acid, that’s what vinegar is, is weakly acidic and it damages the enamel of the tooth. That could increase your risk for cavities and other sorts of tooth decay. We do want to be really careful with that. Brad: What about acid reflux or heartburn? Chris: Yep, that’s the other one that’s pretty prominent. Since it’s acidic, it can increase your risk for reflux or heartburn. So, it’s something, that again, if you’re a patient that takes certain medications to prevent that, probably check with your doctor to make sure it’s something that you can safely take. For the vast majority of it, I think it’s going to be a pretty reasonable thing to consider. Brad: There was one more thing on my mind with this before we get on to the diabetic, heartburn. So, you’re not going to take it straight, you’re going to mix it with water. Check with your doctor and hope for the best. Chris: Realistically, all of the end points of all the studies that I saw, I mean, it really shows that you’re going to lose 5-8 lbs. of weight, pretty much across the board. Don’t cash in on the gym membership. We still want you exercising and staying busy. That’s probably the most critical component of that. The other thing to note is in all of these studies, the ones that had the most effective weight loss, there was always about a 250 calorie a day reduction in intake of food. So, it’s replacing something, or taking a little bit less. When you compare it with placebo, the apple cider vinegar definitely enhanced the weight loss by about 3 or 4 pounds on average versus somebody that just didn’t take the apple cider vinegar. You still have to keep exercising. You have to keep that body moving. Brad: I know this relates to diabetes, which you can maybe segue into here. To talk about the absorption of sugar through carbohydrate as it moves through your gut and your stomach? Can you talk about that? Chris: Yes, basically when we eat food, our bodies start to digest it as soon as it hits the tongue. It breaks it all the way down to the gut. That’s how it gets absorbed basically and that’s how our nutrients are taken care of. When we’re a diabetic patient, we struggle a little bit with how our bodies process the sugars that we eat in our daily diet. Like our starches and carbohydrates. What happens is, with the apple cider vinegar, it actually slows down the absorption of the food that you’ve just eaten. Basically, if I just had white bread and I was diabetic, there would be a quick sugar rush in my body. Brad: Just from bread? Chris: Just from white bread, yes. You could take white rice or just pick any carbohydrates you want. Let’s say I had 15 ML of apple cider vinegar, throw it in four ounces of water, mixed it up, drank it, then two minutes later, ate something. It’s going to slow the sugar absorption from the white bread so that it kind of is a more even level. What then happens with particularly in a diabetic patient, is it gives a more consistent sugar level, so it doesn’t spike way up and down. It’s just a more pleasant level. So, if you're a diabetic patient that's on medications, it allows those medicines to make your body do what it needs to do to process those sugars better. Thereby lowering your blood sugar which is safer for your big picture. In many of the studies that we looked at in particular, there was a Dr. Edwin McDonald, he noted that, the Journal of American Association of Diabetes again, the one I kind of cited earlier, it showed that it was safe to use with diabetic medications. Again, as long as you don’t have the kidney limitations and if we’re not on the diuretics that could lower the potassium, those are the bigs. Brad: So, I can see you definitely need to consult your doctors because there could be other medications too. Chris: The diabetic umbrella is all encompassing. When you look at it, you have a lot of different medications that most patients take, so we do want to be extra cautious with that. Check with your doctor. Make sure it’s appropriate for you and your regiment that you’re doing to treat those sugars effectively. In many cases, it’s probably safe. But again, have to check with your doctor. Brad: Right. I mean, we’ve talked about this before. We’ll talk to the people. Say, if they think one tablespoon is good, maybe three or four may help lose weight faster. I mean, I’m healthy, I don’t have any diabetes. I don’t take any medications, I can probably take three or four and it’s going to make me lose weight faster, you know because we’re a quick fix society. Chris: No, no. We’re going to go a hard pass on that. We want to avoid that mentality. We want to keep it at the regimen of doses, so 15 ML in four ounces of water is generally what we see across the board. Harvard Health publishing from May of 2018, kind of showed similar results with the exact same things. So again, with diabetes, it’s going to bring that sugar down gradually and gently, so we just have to be careful with it though. Brad: We talked about that “mother”. That is that protein substance in there. They think that’s the big thing. But scientifically, that’s not proven either? Chris: Nope, there’s a lot more research that has to be done. I think that’s the biggest takeaway from this entire conversation is all the studies that I looked at were 30-100 people, so it’s not on a large scale and not a lot of them were peer-reviewed. That’s kind of a buzz word in today’s society. We want to make sure it’s good, solid science, making sure we are keeping people healthy and keeping the weight loss, keep the sugars down. Brad: Alright! The only thing I wanted to conclude with is I personally have used this because I had joint stiffness. I was successful and I know it was the only thing I changed in my regimen for about three or four weeks and my hands became less stiff, less painful. I couldn’t even shake hands with even an older person. I’d be doing the muscle stiffness. So, I do want to do another video on joint stiffness in regard to apple cider vinegar and hopefully we can schedule that in the future sometime. So, any questions? We’d like to hear comments from you. I would like to thank Chris for his time being here and his expertise. Once again, Chris, now this is new to you, but you know we can fix just about anything, except for… Chris: A broken heart. Brad: Yeah, he knows what we’re talking about. I don’t think this apple cider vinegar will work. It does cause heartburn so it might make the heart worse. Chris: Yeah, you have to be a little careful with that. Brad: Enjoy the day! Thanks for watching. Interested in learning about the products mentioned: 1) Bragg Apple Cider Vinegar: https://amzn.to/2EPif60 Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG1 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun: https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Resistance Bands: https://amzn.to/36uqnbr Pull Up Bands: https://amzn.to/3qmI4Rv Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

The telltale sign of plantar fasciitis is pain after rest. For example, it is typical for you to wake up in the morning and have no pain in your foot, until you attempt to take a few steps. Then the arch pain re-emerges. The belief is that you have sustained some micro-tears in the plantar fascia (a thick, flat, fibrous band on the bottom of your foot). While sleeping, or after sitting in a chair or car too long, the fascia begins to half heal. Then you step on your foot, and basically re-tear the band. So, you need to do the following exercises BEFORE you get out of bed and BEFORE you stand up again from sitting. If you do not have time to do all of them, try to do the first one or two. Quick Win: Arch Stretch. Place your affected foot on the opposite knee. Take your shoe off and grab all your toes with one hand and cup your heel with the other. Pull your toes and ankle toward your shin. Do not stretch it into feeling pain (just bump into the pain). Repeat 5x as you hold for 20 seconds. ● TEST to see if plantar fascia is tight. Sit on a chair so that your knee and ankle are bent to 90 degrees. Slide your hips forward until the front of your knee is just past your toes. Reach down and grab your big toe and attempt to raise it to approximately 30 degrees. If unable to raise the toe to 30 degrees, your plantar fascia is too tight. Quick Win: Arch massage. Use your knuckles or your thumbs to massage the arch of your foot. You can massage in a circular fashion. You can also do a splaying massage-start with both thumbs side by side and press into the arch as you separate the thumbs-repeat. Avoid massaging areas of the arch that are too tender or sore. Instead massage around the tender or sore area. Massage for 1-2 minutes. Stretch your calf and hamstring muscles at the same time. Place a belt or towel around your fore foot and pull your foot toward you as you keep your knee straight. TEST to see if calf muscles or Achilles tendon is too tight. Sit on a chair so that your knee and ankle are bent to 90 degrees. Slide your hips forward until the front of your knee is just past your toes. If you can’t keep your heel on the ground in this position your calf muscles and or Achilles tendon are too tight. If you have time you can write the alphabet in capital letters using your greater toe. This will warm up the entire ankle and foot. Quick Win: Put on a pair of shoes or sandals with good arch support BEFORE you get out of bed. If you get up in the middle of the night you should also put on the shoes or sandals with good arch support before going to the bathroom. Do not walk bare foot or stocking foot at any time. For more information on the Plantar Fasciitis Treatment Program visit: https://www.bobandbrad.com/plantar-fasciitis-treatment-program https://youtu.be/75JvDlvGF_s

This article is a transcribed edited summary of a video Bob and Brad recorded in September of 2020.  For the original video go to https://www.youtube.com/watch?v=P130CIaRjpc&t=756s Brad: Hi Folks, Brad Heineck, physical therapist, Chris: Hi, I’m Chris, the pharmacist. Brad: Bob, unfortunately is not here today, he’s enjoying life somewhere else. He’ll be back. We're happy to have Chris here today. He's got plenty of expertise for this title: Osteoporosis, Osteopenia Causes, Treatment & Can It Be Reversed or Prevented. This is highly researched. You spent many hours on recent research for this. We have a lot of good information. Let's clarify Osteoporosis and Osteopenia first Chris. What is it and who does it affect? Chris: Well, I guess, they’re both brittle bones, weakening of bones. Osteopenia generally would come before osteoporosis. It’s kind of that gradual stage in between: normal bones you go to osteopenia and then you go to osteoporosis. Kind of step wise motion there. Brad: So, if you have osteopenia, it’s not that bad. Your bones are stronger than they are if you have osteoporosis. That’s measure by what they call a T-score. If you go into the doctor’s, they’ll give you some numbers. I believe if I have this right, -1.0 to a -2.5 is considered osteopenia. Chris: Correct. Brad: If it goes worse, a -2.5 or lower, then you’re in the osteoporosis range. I think some people hear the name and they really don’t fully understand. It happens, pretty much to everyone as you age, it’s like getting gray hair. The big thing is, you can treat it, self-treat it to a certain degree. You can do that successfully. So, my question is, as the title, can it be reversed, or prevented, yes or no? Chris: The answer is yes, so that’s good news. Brad: All the time? Chris: I think, most of the time. You have to kind of adhere to some rules. Basically, the big thing with osteoporosis and osteopenia really is to make sure that we’re exercising. You need to have weight-bearing exercise. That’s going to be one of the key elements to trying to reverse or slow it down, depending on where you are in the spectrum. Brad: Obviously, as a therapist, you’re talking about my wheelhouse. So, it’s like, yes, I can get into this. What else is there? Chris: Besides the weight bearing exercise, we can look at eating our daily diet. We have to eat a healthy, balanced diet. That’s critical folks. The biggest thing is if you can get your calcium through foods. Dairy products, that’s kind of the primary one for most. Some of us are lactose intolerant. So, then we go to nuts, we go to green leafy vegetables. Brad: Hold on, Chris. Before we go any farther, I think we need to talk about, what is the big deal with osteoporosis? What happens if you get it? What are the dangers? Chris: It’s brittle bones, Brad. It means that bones have a higher risk of fracturing. They are most commonly found in your hip, your spine and your wrist. Those are the three most common, but they can be anywhere. Brad: In therapy, you’ve heard of compression fractures. That happens in the vertebra and these can be very painful. It’s going to change your life for a number of months before it heals. A compression fracture in the spine is not like your bone that completely fractures. A vertebra actually crushes, it changes shape. Your body has to heal and readapt to that, which is very uncomfortable. It’s not an enjoyable thing at all. The hip, you said, is another thing, obviously, I’ve had people that are pretty old at this point. Literally just walking osteoporosis so bad that the bone broke, just snaps, without falling. It’s not real common, but it can happen. Obviously, we want to get after this at an early age so that’s the biggest part of osteoporosis, is the bone being brittle. Chris: Yes. Basically, the bone is brittle. Basicly, it's like sandstone. Doctors have certain x-ray techniques that they use a variety of different ones but when they look at it, the bone actually looks porous. Bone is a flexible living material and it’s constantly building up and breaking down through all of our lives. What happens over time, by 30, that’s kind of when it really kind of stops increasing. That's pretty young and that's when we want to start to pay attention. Brad: So, that’s across the board? Male, female, age 30? Chris: Yes, doesn’t matter. It’s a little bit later for males but I think 30 is reasonable. A lot of times, a lot of the hormones that govern this are what kind of drives the bone formation and at least the bone loss and reformation. When it gets worse for women, menopause, so about 50 is when it really gets bad. For men, our testosterone levels drop off at about age 65, so that’s when that osteoporosis window there. So, what do you do between 30 and 50? Brad: Right but at that rate, it started but it’s typically very low. You’re not even to osteopenia yet. Chris: No, not yet. But this is where we can start to pay some dividends. It’s kind of like having a bank and you put money in every week to keep saving it for your retirement. You can think of using calcium the same way. Brad: That’s a good way to look at it. I like that. Chris: If we go with that, we are going to try to put calcium in our bank, so to speak and what are we going to do? We are going to do it through diet and exercise are really kind of the primary ways. Brad: Okay, so drink a bunch of milk. Chris: Well, yes you can, as long as you’re not lactose intolerant. There are other things we can use. There are supplements that we can use and the most common one is going to be calcium carbonate. That’s a tablet form. These are all over the counter products. Basically, the calcium carbonates, it would be in an antacid like Tums, that’s it’s primary driving force. You can find it in certain vitamin supplements too. One of the keys with making calcium to absorb the best is to make sure it’s coupled with vitamin D. You’re probably going to want to add a thousand IUs of vitamin D. Brad: I’m not an expert at this, I’m thinking, well, vitamin D, calcium, isn’t both of that in a good healthy milk? Chris: Sure, can be. Now, food is fortified with D in a lot of cases because D is hard to extract out of the diet. It’s very challenging. The most D that we get is standing right outside in the sunshine. So, in about 10-15 minutes of controlled exposure, and we have to be careful with skin cancer risk but 10-15 minutes without sunscreen, your body generates about 20,000 IUs of vitamin D or 500 micrograms. Brad: So that’s quite a bit? Chris: It’s a lot. Brad: You’re not going to drink that much milk? Chris: You will never ever, your stomach will explode. Which is a bad day. So, from that standpoint, you’re going to have some serious gastrointestinal stuff. Brad: For people who don’t want to take pills, even though the pills are across the counter and they’re made out of natural ingredients. Are they made out of natural ingredients? Chris: Yes, there’s a lot of different ingredients. When you think of calcium carbonate, it’s basically limestone. I mean, rock. It can come from crab shells. There’s a lot of different sources of it. People are very very finicky on what they get for their calcium. Brad: So, the pills oftentimes are basically natural ingredients, or they can be. Chris: Yes, they come from the earth. Brad: I kind of got off track there. Is there other diet supplements or vitamins that are going to help the bone density? Chris: Absolutely. So, we talked about calcium and D. There’s different forms of calcium, so that again, you’ve got a calcium citrate. Sometimes calcium carbonate, which is the most common one, can upset your stomach a little bit. It can cause things like gas, constipation. It can be rough on you. Brad: That’s the pill form? It’s calcium carbonate. Chris: Yes. Then we want to go to something more like calcium citrate. That doesn’t really require, and I should probably backtrack on calcium carbonate. It’s the hardest one to break down also. It requires stomach acid, so you want to make sure you take that with food. When you start to eat, it turns up more stomach acid. What it does is it breaks down that calcium. It absorbs in your intestines better, so it gets into your system better. Some people that bothers their stomachs, so calcium citrate is a lot gentler for them. The knock-on calcium citrate is that you don’t get quite as much calcium. So, you’ll have to take a little bit more to get that 1000 milligram dose. You can go to any pharmacy, you can go to the web, Amazon, whatever source to get it. You can look for calcium supplements. There are a variety of different ones. Calcium carbonate, calcium citrate are probably two of the more common sources. But then they have some of the more exotic things where they actually make it out of algae’s and plant sources as well. For vegan people or vegetarian people or people that just don’t, they may have stomach troubles with calcium carbonate. There’s options for everybody. The best is through the diet. Brad: If we have viewers that are interested, you know, they want to drink their milk, and maybe do a supplement and they go online, can they just see how many stars they have for a good option? Chris: I think that’s one way of looking at it. I would tend to be a little bit more critical. I’d look for USP ratings because that stands for United States Pharmacopeia. That guarantees and its independently lab tested that what’s in that bottle, is in that bottle. Sometimes, again, I”ve used that phrase before, it’s kind of the wild wild west, people mix and match whatever they can and give good advertising but yet it may not be the best supplement. Brad: USP kind of guarantees if it’s on there, that’s kind of a quality control. Chris: Yes. And that’s what you really want to strive for in just about any vitamin or supplement that you’re taking. Brad: I want to go back and touch on exercise a little bit because that’s my wheelhouse a little bit. Chris and I both swim. I’m a big advocate for swimming in general for exercise. But for this bone density thing, it’s not really going to help much. Chris: No, it’s good for the heart, which is excellent. It's good for the muscles, which is excellent. The problem is, it doesn’t put that stress or force on the bone and the bone needs gravity to try and help to stimulate bone formation. Whether it’s weightlifting, walking is great. People like dancing, jumping around, playing tennis. Brad: Actually, some impact is helpful. The biggest thing I’m concerned about is, when we talk about impact, there’s a balance issue then, potential for fall risk. I did hear of one therapist who did classes strictly for bone density with elderly people. She’d have them hold onto a rail and actually do some gentle bouncing to get that impact, so that stimulation for the bone growth would occur. Walking, you know, jogging or running is great too, but a lot of people don’t want to do that. Particularly in their older years. They’re concerned about their joint integrity, etc. I think just plain walking is very good and it’s good for so many other things as well. Is there anything else we need to cover? If this doesn’t work, let’s say someone’s in the osteoporosis and their numbers are low, are they going to have to go to the doctor and get some help? Chris: Yes. Brad: That’s not a big deal, it’s used commonly. Chris: Correct. Osteoporosis is a silent disease. A lot of times we can be walking around, we just don’t eve know it and all of a sudden, we had a bad fall, or you went to the doctor and all of a sudden you’re shorter. At that point, you’re going to have a mindset that they’ve got to treat you. They’re probably going to do some x-rays and see where it’s at. They’ll look at your spine specifically, they’ll see if you’re hunched over. If you’re having some back pain, you didn’t know why. So yeah, it’s one of those things where they’ll examine that. They’ll do the x-rays and the special testing and from that standpoint, the mainstay of treatment Is going to still be exercise and certainly supplementation but they’re going to use pharmaceuticals. There’s a variety of different medications that they will use to treat osteoporosis. At that point, depending on the treatment course and things and they vary from course to course, treatment to treatment. It can get pretty complex and pretty expensive. You always want to check with your insurance company. It’s one of those things that will be a necessary evil to make sure that these people can say healthy and active as long as we possibly can. Brad: Sure, sure. Absolutely. Wow, we’re going to talk about some specific vitamins and calcium on another video in about a week or so, so we are going to cover that in just a few minutes between you and I both. You’ll see that video coming up in a week or so we’ll have that one as well. So again, Chris, Bob and I, our goal has always been, to keep people healthy, fit and active. And possibly fix everything except for – Chris: A broken heart. Brad: I don’t think this is going to be helpful for that but we’ll give it a go. Cheers. Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG1 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun: https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Resistance Bands: https://amzn.to/36uqnbr Pull Up Bands: https://amzn.to/3qmI4Rv Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in  August of 2020. For the original video go to: https://www.youtube.com/watch?v=Jy_oftZe-UQ&t=7s Bob: Today we are going to talk about muscle soreness, DOMS. Delayed-onset muscle soreness. Five best ways to relieve muscle pain fast. Brad: Right, Bob, we’re talking about soreness and muscles and sometimes this is the DOMS. You don’t feel the soreness until two days later! Which, if you haven’t exercised historically, you might say, “What’s going on? Is there something wrong with me?” Bob: Right. Brad: We’re going to explain all that and how to take care of it. Bob: I wonder if Dom Deluise gets stopped. Brad: Oh Bob! Why Bob?! Bob: Ok, here’s one way you can get DOMS. You can get sore from working out with the bands that you have to buy that attach to our wall anchor. Brad: Say no more Bob. I do want to say, I was on the internet and looking for research on muscle soreness, DOMS, and I found there’s information all over the place. There doesn’t seem to have anything narrowed down to a specific treatment and whatnot. So, these five things, I think, from what I read and from our experience in the past, and other books that we’ve read, they’ll help.You’re not going to do all five of them, probably, but you pick out one or two, possibly three of them and you’re going to get through this soreness. Again, the soreness often times will occur two days later. I still have that, and I’ve been exercising aggressively for over 25 years. Bob: I’ve done some research on this too, Brad, in the recent past. I actually remember some of it. Brad: Do we concur? Bob: We concur. Also, what they found is that this DOMS can really decrease your performance. I mean, significantly reduce your performance. If you’re working out too much and you’re not listening to your body, you’re not helping yourself. You’re not making gains. You’re actually going the wrong way. It’s important to manage this. It’s important to understand this and it’s important to manage it. Brad: So, when we talk about this muscle soreness after exercise, if you think about the muscle becoming sore, and this is not completely agreed upon either, but, typically they’re saying from microtrauma, there’s actually micro tears in the muscle tissues and they have to heal back up. There’s inflammation in there and possibly some swelling. We’re going to address this with that in mind to get these to heal up quickly so we can get back to our normal routine or as we progress, to get faster, stronger, whatever our goal may be. Bob: You think it’s accurate to say, Brad, I think the research has shown this too, it’s often eccentric training that makes it worse, isn’t it? Brad: I’m glad you brought that up because that was in one of the studies I was reading. In other words, the muscles are lengthening with resistance. You don’t have to understand that fully. Bob: You’ll find out that if you’re doing plyometrics or something like that, oh my gosh, you can get sore on those things because you are loading the muscle as it is lengthening. Brad: One good example, I was very fit, in shape, riding stationary bike all winter long, even running outside at the time. I went to the top of the bluffs where I live. It was a great workout. Coming down was more than just a two-minute descent, which is eccentric, particularly in the quads. I mean, I’m in shape, I go down there the first time, and I am so sore. It’s because of that eccentric running downhill a relatively long hill. Bob: There’s a lot of ways that can occur. Brad: How do you take care of this? The number one thing is very simple to do, hopefully is get some sleep. Bob: It doesn’t cost you anything. Brad: Get adequate sleep. At least 7 hours. If you’ve got muscle soreness, you may need 8 hours or more. Bob: The most famous case here, and I’ve actually heard different number so I’m not sure which one is true, however, Lebron James, after a basketball game, 10 hours. I’ve even heard up to 12 hours that he sleeps. I don’t disagree with this, I mean, he is, you look at this guy, he’s 30 some years old and he’s still going at full speed. He rarely gets injured. I would guess that Tom Brady also puts in a lot of hours of sleep. Brad: Yeah, and make sure it’s consistent and plenty of it. Bob: It plays a larger role in your muscle development as the actual exercise itself. Do not discount this, sleep is huge. Brad: Number two, cold packs. In therapy we use cold packs, hot packs, all the time. Particularly though if you have sore muscles, and they’re sore when you use them, they’re sore when you push on them, that’s the time to get a cold pack out. Put it on for 15-20 minutes. Bob: If you’re a real masochist or is it a sadist? Masochist, you could actually get into an ice bath. I mean, I’ve never done that. Have you done that? Brad: No, it’s not very convenient. Bob: Right, to submerge your body. Brad: I remember they said Reggie White used to do that before the games, for the Packers, Bob. You know that team? They’ve won Super Bowls. You wouldn’t know it. Bob: I just saw Aaron Rogers has tied the record or I think there was only one person that lost more NFC championships than he. Okay, we got to get on with this. Brad: So, cold packs, probably not get hot packs for this acute type of pain. Number three, I like this one, I think it’s important it's active recovery. Bob: I think it works well, I agree, it’s very important. Brad: It’s really hard to do and if you’re really high intensity like I am. I can exercise on or off, but I’m getting much better at this. This is active recovery. Let’s say you’re a runner and you’ve run, you’ve done some hills, you’ve got DOMS, you’ve got muscle soreness, it’s important to either jog or just brisk walk. Low intensity. Very low intensity. You’re going to feel like, why am I even doing this? This is not getting me anything to be in shape. If you’re at the level, you’re probably at the right level. Then a shorter duration. If you’re running 30 minutes a day, you’re going to cut it down to 10-15-minute jog or a fast walk. Very slow. If you’re weightlifting, back off on the weights dramatically. Not 50%, but even more then that. You’re going to feel like, I’m not getting anywhere with this, why am I doing it? You want to increase the muscle or the blood flow to the muscle, get that lactic acid out, fresh blood and nutrients and oxygen in, without re-tearing those micro tears and making this chronic pain thing go on. Bob: You’re going to just sabotage your gains. I think Brad and I have just anecdotally found that that’s one of the most important things we do. Give yourself a break. Brad: Right! Take a break. Cut it way down. Not for a week, but for a day or two. Next one, number four is massage. Anything to increase the blood flow to these sore muscles is going to help decrease the pain and the soreness. Bob: What I’ve found in the research that quite often if you actually do some foam rolling or massage prior to working out, they had good results with that. However, I certainly think it helps to massage afterwards too, again, anecdotally. It just seems to really make a difference with me. Brad: One thing with massages, it’s come a long way in the last couple years. You can get a professional massage, very expensive and most of us are probably not going to take that route. If you can though, good for you. You can self-massage, like if you’re legs are sore, like my quads are sore, you just actually massage them yourself until your hands get tired. Get the blood moving if you kind of know what you’re going to do. I’m not going to demonstrate it here today, Bob, but the other thing that is very popular now, is those massage guns. We have one right here. They have become very popular and a lot of people are using them. Bob: Originally, they were running about $400-$500. We were approached by many companies asking whether or not we would feature their guns and we said no, because I just thought it was too much money for people. Brad: For the average person it’s hard to go out and get one and we really weren’t familiar with how effective they were at the time either. So, the combination, we just didn’t promote them. Bob: Anyways, they’ve come down in price and we actually came up with our own massage gun. We were working with a company that does a great job with sourcing these, and they’re really sticklers with quality control so I always feel like any product they put on the market, especially Amazon, high ratings, good reliability. So, we came up with our own Bob and Brad massage gun, believe it or not. Brad: Yes, because we all use them, at least we have for over a year. I’m using it right now actually. Bob: I’m using it right now too! Brad: I use it on my hamstring and it’s coming along very good. I’m going to race Bob here, in the next few weeks. Bob: I think we might do it next Friday, Brad. Oh wait, you’re gone. How convenient you just happen to be gone that day. LOL, yeah, I used it this morning on my hip flexor. I’ve been using it every morning and it works really well. Brad: So, there’s something you can use, if you have a really sore muscle, you’re not going to use it initially. But you’ll use it on those muscles to get that blood flowing and relax the muscle. Bob: This is actually air filled, so this is a great head to put on the massager. Brad: Yeah, most of them come with different heads. This one, the Bob and Brad one, comes with five different heads. You probably can’t see them in here, but they are for different areas. So, you’re going to do that, you know, two to five minutes on the area. Probably not five, that’s getting pretty long. I usually go about two minutes. So anyway, that’s a good option, if you have a massage gun. Bob: The good thing about the massage gun is that you’re going to use it, your family’s going to use it, and there’s always going to be something cropping up, if you’re getting to be our age. Brad: I have a friend, Chris. He’s 50 years old. He uses it, his high school son uses it, his wife uses it. Once they got it, they’ve got two guns now because they’re now passing it around. So, the next thing is similar to the massage gun, number five is foam rollering. You can foam roll; this is a standard foam roller. They come in different densities. This one’s a medium density. The black ones typically are harder and that’s for a more muscular person and is going to be more aggressive. We have videos, I’m not going to demonstrate it here though, but you can roll muscles. What actually works better, and there was a study on this that I found on college athletes, is a vibrating foam roller works better. Bob: I saw similar studies, that a vibrating foam roller works better. Brad: It’s less work for the person using it. I like using it better then the other one, although I still use the other one for things too. Bob: This is what Tom Brady uses. Brad: Yes, he recommends it too. He talks about how his injuries rate has gone down. Bob: Yes, he has said how his knee pain has gone down. He was having pain in both knees and now he doesn’t anymore. Brad: His shoulder, his throwing arm, he was talking about continual problems and he started doing this. Bob: Well, he did exercise bands. He doesn’t use weights and he uses a vibrating foam rollers. Brad: He does have a professional masseuse. Bob: Yeah, that probably does help. Brad: What else? Bob: He eats really well too. Brad: The muscle pliability which we’re talking about with the gun and the rollers is helping that blood flow and recovery and overall success. Bob: Out of those five options, I’m sure you’ll find a couple that’ll work for you. Put them to use because if you want to move forward in getting fit through exercises without the soreness or with the soreness under control, you need to do some of these things. Brad: There you go, Bob. Bob: Remember, Brad and I can fix just about anything, Brad: Except for Bob: A broken heart. Brad: And these five are probably not going to help with that either. We’ll continue though, we’ll get a video on it soon. We’ve been saying that for eight years now. Bob: Yeah, ha-ha, thanks for watching. Interested in learning about the products mentioned in today's video: 1) Massage Gun By Bob & Brad: https://amzn.to/36pMekg 2) FITINDEX Electric Foam Roller: https://amzn.to/2Pzfgnf 3) OPTP Pro roller standard density foam roller- 6": https://amzn.to/2GrezI4 Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Pull Up Bands: https://amzn.to/3qmI4Rv Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

Top 3 Signs You Have Plantar Fasciitis Pain in your arch. Most commonly pain the inner arch adjacent to the heel. With an acute (new) case of plantar fasciitis, initially the whole arch may hurt- even the front of the arch. After sleeping overnight in bed, the arch pain usually improves. The arch pain also tends to subside once you take the weight off your foot for a prolonged period (for example when sitting). If you resume weight bearing and walking, the pain returns rapidly and is often sharp, or intense after a few steps. The pain tends to diminish somewhat as the day goes on. Top 3 Signs Your Foot Pain Is NOT plantar fasciitis. Not tender over the arch but rather the heel itself or back of the heel. Your foot tends to get worse the more you are on it (more likely bursitis, heel spur, arthritis, or a fat pad problem.) Tender over the sides of the heel (calcaneus fracture?). Try the squeeze test to see if tender. If tender see your physician. For more information on the Plantar Fasciitis Treatment Program visit: https://www.bobandbrad.com/plantar-fasciitis-treatment-program https://youtu.be/fP0FmiNpcng

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2020.  For the original video go to https://www.youtube.com/watch?v=Uz-deCH192E Bob: The topic today, what is stopping you from sleeping, we are going to talk about 5 key factors. This is based upon the work of “Why We Sleep” by Matthew Walker. Again, I’ve said this many times, this book will scare the heck out of ya. That’s because of how damaging it can be to all portions of your life if you’re not getting enough sleep. Right now, we are going to go over the 5, let’s start off: #1 –The advent of electronic light, that changed everything. What happens normally to humans, when there’s a lack of light, it causes the brain to produce a hormone called Melatonin. And melatonin signals your brain that it’s time to sleep. So now with electronic light, before you go to bed if you are exposing yourself to too much light, the melatonin doesn’t get produced and you don’t want to go to sleep. I mean, your body doesn’t think it’s time to go to sleep. Brad: So, electronic, you mean, LED light. Bob: All light to some extent, BUT, the LED, the blue light, that’s worse. Brad: From the computer screen. Bob: Yes, by far. So, the recommendations are as follows: even when you’re watching your TV at night, I never thought about this, you should start dimming your lights around you. Brad: Watch in the dark like a theatre? Bob: Yep. Yep. Actually, it starts preparing your body for sleep. But the other thing is, if you have a blue LED light which is basically one like the electronic readers or your iPad or a computer, that has way more light, that signifies or signals to your body not to produce melatonin. Brad: Therefore, not so sleepy. Bob: Yeah, they actually did a study, printed book versus E-tablet, and there was 50% less melatonin produced when you would read the E-tablet versus the printed book. Brad: The old, hard copied books have some benefits. Bob: Yeah, they do! There’s a blue light filter that you can put on almost all your electronics. So, that’s the easy thing to do. The other thing when you sleep at night, it’s helpful to block out the light in your bedroom as much as possible. But I have trouble with that because I get up and go to the bathroom once a night, and I don’t want to hurt myself. Brad: Is #2 if your wife snores? Bob: Nooo, #2 is caffeine. We all know that. We all know caffeine can keep you awake. But I don’t think you realize how long it stays in your system. So, caffeine has a half-life of 5-7 hours, which means, 5-7 hours later, half of it is still in your system. You know, that means that if you had coffee with supper or dinner, it could still be well into your system at 1:00am. Bob: So you really want to be careful with that. There’s caffeine in energy drinks, dark chocolate, ice cream, you remember you used to eat your ice cream all the time. Weight loss pills, pain relievers, so it’s in a lot of things we don’t even realize, so it can be sneaky. Brad: Yeah, look at what you’re eating. Look at the ingredients. Bob: Did you know that decaffeinated coffee is not uncaffeinated. There is some caffeine in it. It’s got like 30-40% yet, I mean it’s 40-30% of what a caffeine would have. So if you drink 3 cups of decaffeinated coffee, that’s like drinking one cup of caffeinated coffee. Brad: Oh, wow. It should say less caffeinated. Bob: Yeah, #3 there’s no other species that artificially prematurely terminates sleep. Did you know that? I mean, no one else uses an alarm clock. We’re the only ones, all other animals will sleep until they’re ready to get up. Brad: Right. Bob: We terminate sleep. So, do you know what the alarm clock does to you? It increases your blood pressure, it goes up. And it shocks your heart rate, accelerates it so your heart rate goes flying up. So, what they’re saying is, especially if you hit the snooze alarm, you’re doing this to your body over and over again. And over time, this can actually harm your heart and your nervous system. Brad: Yeah, I think this guys’ pushing that a little bit though. Bob: I don’t know, Brad. Brad: Well, I imagine there are certain effects to it though. Bob: So what do we do about this, Brad? Brad: You get older, and you don’t need an alarm. Bob: That’s exactly right. If you stay on schedule it’s helpful. I often wake up before my alarm. But, if I’m not getting enough sleep, I’m shocked by the alarm when it goes off, like I needed another hour. Brad: Well you might be getting up before the alarm because your body knows. It’s like, “I don’t want to experience this shock, I’m going to get up before, and it’s that self-timer thing that people talk about. Bob: Right. There are so many times that I think that I’m not really sleeping, I think I’m awake, and all of a sudden, the alarm goes off and I’m like “oooh” (throws arms up in the air) and all of a sudden, I realize I was sleeping. Brad: Well, in the olden days, they had those alarms that would go “BEEP, BEEP, BEEP” Holy cow, that’s a shocker. That will take some time off your life. Bob: There’s some now that will actually, like slowly create light to ease the transition. So, #4 if your room is too warm, your core temperature needs to decrease by 2- 3 degrees. It’s easier to sleep in a room that’s actually too cold then a room that’s too warm. So if you want to error, you want to error on that side. 65 degrees is kind of the average recommendation. There’s some variation between that. It actually helps to warm your feet and hands when you’re sleeping because that shunts blood from your core. Did you know that? Brad: I’ve been wearing socks. I've got sleeping socks. They’re warm and fuzzy. Bob: Yeah, that makes a big difference. #5 No alcohol. You and I both don’t like to do this. I like to have my one drink a night. I don’t know that one will do anything, but enough alcohol, it will fragment your sleep. It will not be continuous sleep. You may think you’re sleeping well, but it affects REM sleep and your dreaming. Dreaming is when you integrate your memories and association, so actually your memory becomes better. They did actual studies on this and students that even drank one night out of three, couldn’t remember as well as the student that didn’t drink anything those three nights. Brad: Drink what? One beer or a six pack? Bob: No, they had like three shots. Which is quite a bit. Brad: Well, not if you’re from Wisconsin. Bob: Yeah, really, that’s an average afternoon. Bob: So, I forgot to mention one thing about light. Not only do you want to NOT have light at night, sometimes you DO want to have light during the day. It actually sets your circadian rhythms. They have special lights now if you have seasonal affective disorder. They actually help you. They make the ones that you put on your desk. Brad: If you live way up north, like, you know, Alaska, Sweden or Norway for example. My cousin, he actually has a special light in the winter time. Bob: In each room, you said. Brad: Right. It’s better now with these new LED lights because they can get more specific on the frequency of the spectrum. Bob: Alright everybody, thanks for watching. Interested in learning about the products mentioned above, they can be found at: 1) Book: Why We Sleep By Matthew Walker, PhD: https://amzn.to/2tNHjIM Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.