♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we're the most famous physical therapists
on the internet.
- In our humble opinion, Bob.
- Today we're gonna talk about must-do exercises
when you have an injured foot or ankle
if you want faster recovery.
- Right.
- This is the critical thing to do because,
if you don't get at it they're gonna atrophy.
- Yeah, the muscles in the hip, the knee,
and you're gonna have, well we'll get into that.
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Alright Brad, what are we doing here?
- Well, if you've got the ankle, a foot,
some injury below the knee
and you're unable to walk on it
and often times it might be no-weight bearing,
the doctor might say, "You know, you have a fracture,
"you're not gonna be able to walk on it."
- Or partial weight bearing.
- Yep, and it may be up to four to six weeks
and in that time, particularly the hip
is where I really notice,
immediate, almost immediate weakness
in the hip adductor, which is a big component
of your walking gait and getting back to normal.
But we still wanna get the whole leg going,
so how are we gonna do that
when we've got a sore ankle,
you can't put weight on it possibly
and we're gonna show you some exercises
and it's gonna make a big difference,
plus you get circulation in the leg,
which is gonna help the healing.
- It's all good, exactly.
And I've noticed, I mean you can actually see the girth
actually declines rather rapidly
and the definition of the muscles,
so like you'll compare one quad to the other
and that quad will be a lot smaller
and a lot less defined.
- Right, if you don't take care of things.
- Take care of business, right.
- So, Should we get to work?
- Let's go to work.
- There you go Bob.
Alright, so we're gonna start with our hip,
Bob's gonna show some exercises
you can do for the hip, laying down.
You can do it on the floor,
carpeted floor preferably, in your bed.
I'm gonna show you the same muscle groups
for the hip in a standing position.
- With a little resistance too.
- With some resistance.
You could do this without the resistance,
but you may start that way,
but you're eventually gonna need resistance.
So I'm gonna use a band
and I've got, when you get these bands,
almost everyone gives you these Velcro straps for your ankle
and then you need something to hook the band up somewhere
and we're gonna use the wall anchor here,
that works very nicely.
Okay and...
- We, by the way, invented it.
- Yes we did.
- The wall anchor.
- Yep.
- So, we'll put a link down below for ya.
- And this is why, one of the reasons we did it,
'cause they work so well.
And you can use use something for balance,
you can hold on to the wall, a piece of furniture,
I'm gonna use the Booyah Stick.
Are you ready Bob?
- So are we doing the first ones together?
- Yeah we're gonna do all these same.
- So, I gotta, let me go this way first then,
'cause we're gonna do hip flexion first.
- So you can see Bob's got a nice, so we know which ankle
or which foot is injured.
And we're gonna do hip flexion.
I'll do it standing, Bob's gonna do it supine, laying down.
Ready?
- So I got the opposite leg up as a brace,
to help brace my back,
and we're just gonna go like that.
- So yeah, and you can do straight knee,
well if you're doing it here think about good posture.
- Good posture and that's why it's nice
to do it laying down too 'cause my back's in good posture
while I'm doing this.
- Yep, 10 to 15 reps is typically good.
The nice thing about doing it standing,
is you're gonna work your balance as well for your other leg
and I'm gettin' my opposite leg as well.
- And actually a little bit almost core yeah.
- Yeah, definitely yep.
And you know, you may want to have a pillow,
Bob doesn't have a pillow 'cause his head's fallin' off
- I'm a little bit too tall. - Should we
go to adduction next?
- Sure.
- Okay.
- That's the thing, I gotta keep flippin' around
in order so you guys can see it, okay?
- Right.
- So I'm keeping the toe straight forward,
I'm not going up like this.
- Yep, same with me, I'm not gonna go out like this,
it gonna wroop, like that.
And are you ready?
- Yes, I'm ready.
- You say that now,
but what do you really mean?
- I really mean I'm ready.
- Okay then.
- And I can even put my hand on my hips
to feel the muscles kickin' in.
- And this one is probably the most important
outta all of them.
But they're all important.
But this one is...
- This one really provides a lot of stability to you
when you're walking as Brad had mentioned earlier.
- 10 to 15 as well.
The nice thing about doing this with a band,
if it gets too easy, simply take a step farther away
and whoa, that makes a difference.
Just about four inches farther away.
I'm gonna go back.
- Alright.
(laughs)
- Okay, now we want to do extension.
So now we face the wall.
Bob's on his stomach or prone.
- Yep.
- Are you ready Bob? - Oh, I'm ready.
- Oh, good posture.
Now when you're standing
you really have to make sure you don't do this,
with any of these.
You wanna keep that shoulders and trunk up,
straight and steady, while the hip does the work.
- If this is too hard for you to do it straight,
you could start off like this.
- Right.
- You're isolating the buttock area.
- Gettin' the hamstring out of it a little bit.
You could actually do it this way too.
- Sure, yep.
- Yeah, good idea Bob.
Oh, you can feel those hamstrings workin'
'cause the weight of this cam lock right here is not,
it's noticeable. - That adds to it.
- Yep.
And finally but not leastly,
we gonna do the hip A-D-ductors,
adductors, the groin muscles.
- Leastly, is that a word?
- Well I dunno, someone was hollerin' at me
'cause I said heigth. - Heigth, right.
- Yeah, comments again so I commented back,
I said I'm working on it.
(laughs)
Oh.
- So we go, we're doin' kind of a cross kick
like you're doing soccer.
- Right, yep.
So I'm going (grunts), yeah that's a good,
you know I probably coulda been
a football player kickin' field goals.
- Think so?
- Well, I don't know.
(laughs)
I thought about it once.
- You were a wrestler, right?
- Right, yeah, but I wasn't that good though.
- Oh.
- Yeah.
I probably didn't do enough of these.
Okay, now we want to work the knee and hamstrings.
Okay? - Okay.
- Now, this is a hard one to do.
When you got an injury,
especially if you're no-weight bearing
or very little weight bearing,
and what we've, there's a couple options,
but really the best thing is to do this,
get yourself a strap and do it with a band
and you're gonna do it seated,
we're workin' quadriceps here
and we're gonna kick it out straight
and you can bring it down slow.
Now this is one of those things
where you don't wanna do this.
- Right.
- You really want to work on good control,
specially going back down, slow it down.
- So that's eccentric strengthening
and you're adding to the overall strength in the knee
and you're getting strengthening
both directions that way too.
- Exactly.
Again, 10 to 15 of those.
We're gonna turn the chair around.
- By the way that's why these,
using the wall anchor and the exercise bands
is actually better than one of those machines, Brad,
because in one of those machines you go up,
and then actually the weight pushes ya down.
- Right.
- So you're not gettin' the resistance on the way down,
I guess if you go slow you would.
- Yep, but this does work nice,
I mean 'cause you don't have to have a machine at home.
- Right.
(laughs)
- So we're pullin' in and let it out.
Now you do have to be careful about hamstring cramps,
some people may cramp up,
so, you just don't pull in really far.
- Exactly, if you go way underneath you're gonna,
it's pretty easy to cramp up that hamstring.
- There ya go, so 10 to 15 of those
and you all done.
Now make sure you do that everyday,
and the last thing is,
if the doctor says you can do range of motion
on your ankle or your foot,
but it's still no-weight bearing, which is common,
then you can do it, you can do it in a pain free range
and we like to do the A-B-Cs.
- Right, so Brad mentions that if you took a piece of chalk
or marker and taped it to your big toe
and then had a board right in front of ya,
you're gonna actually do the alphabet,
like doing capital letters.
- Yep.
- And you're gonna trace them out
using that marker and A, B...
- I'm not saying you should physically tape
a piece of chalk on there and get a,
I mean you could, but just use your imagination.
- Let's borrow your imagination,
that's what my teacher used to say.
- Oh, really?
- Borrow your imagination.
- What grade was that, eighth grade, ninth grade?
- I hate to tell ya,
but it was when I was a physical therapy student.
(laughs)
- Oh, wow!
- I don't know why he would do that,
"Let's borrow your imagination."
- Now if you are in a CAM Walker like this,
it's nice to get it off
and it is nice to get it moving,
you're gonna do it within pain free range of course,
like we had mentioned during the A-B-Cs,
you might start out with small letters
and work 'er up to capital letters,
so you get more motion.
Wow, that was nice Bob.
- There we go, you actually do feel that when you work out.
- Absolutely, so very good,
good luck with your ankle and foot rehab
and you know you'll get back
to straight walking and running.
- And get strong like?
- Bulls, strong like bull. - There we go.
- Thank you.
- Thanks for watchin'.
(bright music)