- Bob,
so it's true your mom has knee pain
in both knees?
- Yes, and we are going to show you six things to try.
- Excellent. - Plus we're, do a giveaway
- Did you?
I hope you did these with your mom already.
- Right, I did. - Oh, okay.
- So let's see how this turns out.
- And my brother, right.
- All right.
♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
- The first one, massage the popliteus.
It's a small muscle in the back of the knee,
which is right here where Sam is helping us.
This blue tape here showing where it goes,
and it plays an important role on the mechanics of the knee.
- It can really wreak havoc on knee.
- Right.
So how are we gonna address this, Bob?
- Go ahead and take a stool Brad.
- Oh, I'll take the stool.
- And you can come over by me.
- Mm-hmm.
- And you're going to use your hand some massage.
- Right so,
and so we can do it in a seated position like this?
- Right.
- Prop the knee up?
- I wouldn't even put the knee down like this.
- But you're gonna have your knee, your foot rested.
- Right.
- So the leg is relaxed.
- Right. - Okay.
- And then, you know, I like to use my middle finger,
my ring finger, and I get in there,
and we're gonna work across that muscle
at a angle like this.
Okay? And you can, you can work this in.
- And you'll know, because mom winces.
- Did your mom wince? - Yeah. Well, absolutely.
- And, and after a minute or two of...
- It was a little better.
- Yeah, so as you massage it,
and you're gonna get in not really deep,
but you know, deep enough...
- Pretty be deep.
- And yeah, it kind of depends on how the body type...
- Yeah. What she tolerates.
- Yep.
- But it should feel a little bit better after some time.
- Right. Maybe a minute or two.
- Yep - And do both sides
- Both knees.
Okay. In a seated position out of bed.
Or if you've been sitting in a chair,
simply do what we call long arm quads or kicks.
And they're simple.
It's just like this.
- It's gonna warm up the knee.
- Yep.
It's gonna get that synovial fluid moving in there.
I've had so much success with this.
People say... - Right.
- It doesn't cure it, but it helps.
- Right.
It's like it lubricates it.
- Right. Get things warmed up.
Make sure you kick as high as you can and down,
at about this cadence.
Ten on a knee is adequate.
- So you do the massage,
and then you do 10 of those?
- Yep. - With each leg?
- Yep.
- And you have her walk to the bed?
We're gonna do the next one in bed.
- Oh, I understand.
(Bob laughing)
- I talk, I talk funny.
(Brad laughing)
- Oh, number three, you have mom lie flat in bed,
and you have her lift her butt like this 10 times.
- Hey. And sometimes, you know, if you're working with them,
and sometimes it helps to hold their feet,
if their feet are slipping on the bed, you know.
And there you go.
And a little cheering on.
Yo, Good job, Bob.
You know, work it out to 10
- Dolores.
- Yeah. Well I was pretend...
Yeah. Your mom's name is Dolores?
- Right.
- Ahh, it's a nice name.
I got an aunt name of Dolores.
- With an O?
- I don't know how to say it.
(Bob laughing)
- All right.
The next thing you do, is massage the abductors
or the inner thigh muscles.
Sometimes they can become very tight.
The other muscles aren't working as well,
so they take up the slack.
You can do it by hand,
but if you have a massage gun,
we're gonna recommend.
It works very well.
You need to have a massage gun that reciprocates.
- Another one there.
- And you put the ball head on.
We don't wanna go directly into it.
It's gonna be too aggressive.
Turn the massage gun sideways.
So not like this.
You can see it's beating my hand up.
Turn it this way.
And you get a much gentler and a very controllable massage.
- Yeah Momma's very tender.
- Oh yes. So those muscles were tight.
- Right? . - Yep.
- Absolutely.
- And you're gonna work on these massage muscles.
Make sure you communicate with the person
and get some feedback.
- Well, you'll see.
- Yeah. Yeah.
They'll talk to you whether it feels good or not.
And you're gonna do that for about a minute on each thigh.
All right.
The next muscle group to address, and what we're gonna do,
is stretch these long hip flexors.
There's a rectus femoris and a sartorius.
Very long muscles.
And there's a special stretching technique.
And I'll show you.
Have the person...
So if this was Dolores,
Dolores, can you get to the edge of the bed?
- Don't let her fall?
- Not your shoulders, just the butt.
Just so this leg comes over the edge.
Make sure you hold it, so they're comfortable and relaxed.
I'm gonna put one hand here under the knee,
and let...
Get over here so you can see it.
Let the foot come down.
- We have her bring this leg up.
- Yep. You're gonna hold that Delores.
(Bob and Brad chuckling)
Now let this leg come down.
But make sure you tell the person,
if you're doing this at home,
to give you good feedback.
This should not create any sharp pain.
That's way too aggressive.
A gentle stretch.
And when you bring the foot back like this,
that will become,
it could become painful.
So do this very gently, very slowly.
If I'm doing this with a person,
I'm on this side so I can see the person's face
and watch their eyes.
- Owww!
(Bob laughing)
- Some people think they have to put up with the pain,
but you'll see the pain in their eyes,
and then back off.
It's a gentle stretch, not aggressive.
- And do you do both sides?
- Right. So then the person doesn't need to...
- Right.
- Turn around in the bed. It's a...
- Or with the other side.
- Yeah. If it's a king size bed, that's a long ways over.
- Right.
- Or if the bed's against the wall, then it's an issue.
But you'll work it out.
- Okay. This is like give way the C2 massage gun.
- And it is a very very nice..
- It's our best seller.
- It is!
- Yeah. - Yep.
And it is a nice gun that's got extremely good stall for us.
It has all the heads you need for every massage.
And we just...
- It's a great middle of the road gun.
- It is, It is.
- Good quality. Not loud.
- No, very quiet. It's good. All right.
- Unlike you Brad.
- Yeah.
(Bob and Brad laughing)
- I'm a bad boy.
- Okay. Good luck everybody.
(outro music)