♪ Bob and Brad, the two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists on the internet.
- In our opinion, of course, Bob.
- Today we're gonna go over five, count them out Brad,
five big mistakes people with bad knee pain make.
No comment?
- Well Bob, I was thinking about six
but we'll stick to five.
- All right, you usually like seven, I thought.
- Well I'm not going to go too far over five.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on stay healthy, fit, pain-free
and we upload every day.
Also you're gonna want to join us on these
social media channels for two reasons.
One, if you don't like our babbling you can join us
on Twitter and Instagram.
We've got shortened versions.
Two, if you like free stuff you want to go,
we're always giving something away.
Right now if you go to bobandbrad.com,
go to the giveaways section or go to BobandBrad
on Facebook you'll see that we are giving away
the Renpho Neck and Back Massager.
This think is awesome.
I'll tell ya, if you want your own personal masseuse
this is it.
And a good price too.
It will work the neck and the back and can move
up and down and adjust to your height and your size
and all of that.
- [Brad] Good price, Bob, it's free on the giveaway.
- Well it's free on the giveaway but you can also
buy one, too.
All right, let's get started Brad.
Okay number one big mistake they'd all make
and my wife went through this bad knee pain.
She did not use a walking aid at first,
like a cane, or a crutch, or a walking stick.
She says she was in her 50s and she was like,
I'm not gonna wear that.
I'm not an old person.
But it got so bad she used it and it helped
calm it down.
The whole thing about knee pain is it can flare up
and it can calm down again.
You wanna help it do the things by not irritating it.
So by taking a little bit of weight off it
so you can use a cane which you may not want to
if you're a younger person.
But you then might try a crutch and that's what she used.
This is actually the crutch she used, I believed.
- It is.
Oh it's got the cushions on there and everything
to help.
- Yeah, we found out very quickly that her arms
got very sore, so we bought some extra cushioning for it.
She only used one, she didn't have to use two.
- So if your left knee hurts, you're gonna use the crutch
or the cane in your right hand, which a lot of people
that aren't aware of that kind of start out
backwards with that.
- It just gives you a more natural walking pattern.
- Right, and it takes more pressure off it.
I took a whole course on that, four-hour course.
- Just to talk about that.
- Yeah, it went it detail but it just put me to sleep
just to say use the cane in the opposite hand.
- Right, right I know.
Can we cut to it?
All right, number two, they don't try just a short period
of NSAIDs.
- We're talking like ibuprofen.
- Anti-inflammatory drugs,
non-steroidal anti-inflammatory drugs like ibuprofen
or what is it, Advil?
Would that be a--
- You know I was just talking to Chris, the pharmacist
about this and yeah, it's a different, Naproxen I believe
is what they have in Advil.
But anyways so use those.
- But you're gonna want to talk to you doctor before you do.
I don't know your medical situation
and this can result in GI problems.
I mean definitely with ibuprofen you're supposed
to take it with bread or something like that.
Eat with food.
- Yep, with food, don't take it on an empty stomach.
And not too much, it depends on how much you weigh
determines how many milligrams you take 'cause it can
cause problems, especially long-term overuse of it.
- My wife, again going back to her,
she did just a short period of pretty high intensity.
Again that also helped calm it down.
Number three, they don't stretch the knee.
You might think well how is stretching going to help pain?
If your knee is not working through its entire range
it's gonna wear out that little range that it is working.
So the more you can stretch it and straighten it
and bend it the less pressure there is going to be
on the knee and the more you can reduce your pain.
You're just gonna have to agree with us on this one,
right Brad?
- Well just do it because if you do stretch it
and it feels better as a result of it
the proof is in the pudding.
- Right, so you're gonna want to stretch it into bending
and also you're gonna stretch it into straightening.
With the bending you could do it as simply
as laying flat on your back and bringing the knee
up like this.
- But you're not laying down, though.
- I know, I can do it that way, too.
So you can go ahead and just start working pressure on,
pressure off, pressure on, pressure off.
You can do it while sitting even, if you're flexible
and just bring it up like this.
Pressure on, pressure off.
- If it's really stiff and you can't go that far
because it's too painful you can just start here
and gently work into flexing it.
Then put more pressure on as it tolerates it.
'Cause we don't want to create sharp pain
while you're doing this.
Gentle stretch pain is what we're looking for.
- I was going to show the Mulligan technique
but I don't think I will, Brad.
That's an advanced technique for stretching the knee.
- Oh with the rotation?
- So why don't you go ahead and show extension,
the other one that you can do.
- So extension, you can do it in a seated position
and put your foot out like this.
We try to put pressure down above the kneecap.
Don't go on your kneecap because that's
a little uncomfortable, down.
Then I do like it, prefer it a little better
if you have a stool to put it on.
Then put your calf on that stool.
If it's got wheels it really makes it nicer to stretch.
Then the same thing.
You can even put pressure on, pressure off.
Usually up to 10 repetitions.
And a nice little trick that we want to show you
and you can see it better from this angle.
Now my toe is straight up and down.
We can try it that way and if it's not going
or it hurts and it doesn't seem to be stretching
to get fully straight, rotate it this direction
and then try it and see if that makes a difference.
- [Bob] And with Linda she actually found at times
that it actually gave her some pain relief
by doing these.
- With rotation?
- [Bob] Yeah, and that was the one that worked for her
was turning it out like that.
- Turn it out like this.
- She would lay on the couch and put her leg up
on the arm rest.
- Oh sure, yes.
- She'd push down like that and that actually worked, too.
- And you can also turn the toes in and try it
that direction.
So you figure out which way the knee accepts this the best
and like with Bob's wife.
We've had it with patients, too,
where you find one direction that seems to get more
range of motion, less pain.
That's the way you're gonna work it.
- It seemed like almost if you turned it out
it helped pain on the inside of the knee
and if you turned it in it helped pain
on the outside of the knee.
That's the general rule of thumb.
Number four, they stop walking.
With walking you're getting some muscle strengthening.
- Sure.
- And you're getting some motion in the knee.
I don't want you walking on hills,
I don't want to have you walking on uneven surfaces.
But this was recommended also in that Australian
study we saw that the doctors of Australia
that actually reviewed all the literature,
the medical literature, and they highly recommended
walking.
Tai Chi was really highly recommended.
So you want to explain what that is, Brad?
You're into martial arts.
- I've never done Tai Chi, I mean I've watched it.
It's a slow motion exercises.
- If I'm right they're doing this type of stuff.
They're doing movement patterns and I think you're kind of
stretching and strengthening and it's very slow
so it's easy on the joints.
- Right, I really cannot speak from experience.
- I know, I don't know much about that.
I had a classmate that did it and he was a second-degree
black belt.
He would be sweating when he got done with this.
- Sure, I believe it.
- It's physical and he'd do it in between classes.
- In the halls?
- Yeah, I mean there was a side room that we could go into.
- The Tai Chi side room.
- I'd go play ping pong is what I'd do.
Number five, they undergo arthroscopic surgery.
This has been kind of a new development over the last
couple of years.
Arthroscopic surgery like lavage or debridement
or meniscectomy, or cartilage repair is not recommended
unless you have a clinically-locked knee.
In other words, your knee is locking up
from the cartilage and stuff.
- Where it locks and as you move it around a little bit
it kind of frees up and goes again.
- What they're finding, even though you might have pain
that if you have the surgery you're gonna probably
be back to where you were in a couple months anyway.
So they really are not recommending arthroscopic surgery
unless the knee is locking up.
Now eventually you might have a knee replacement.
That's a different story if your knee is so deteriorated.
But arthroscopic surgery again, not recommended.
That's been kind of a new development in our lives.
All right those are the five mistakes people
with bad knee pain make.
Remember Brad and I can fix just about anything.
- Except for--
- A broken heart.
- There you go, but we're going to continue
to work on it effortlessly and without, without what?
- We should start like an Ann Landers.
You remember Ann Landers right, or Dear Abby?
- Dear Abby yeah.
- We could give advice.
- Dear Bob and Brad.
- Dear Bob and Brad, I've been having trouble
with my mother.
- Yes, and then we would continue to console
and come up with solutions.
- Yeah and we have trouble in our own lives.
- It's not gonna work.
- I don't know how long with think this is gonna work.
Yeah, thanks for watching.