♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists on the internet. ♪
- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet
- In our opinion, of course, Bob.
- We just did a video on knock kneed.
What causes your knees to become knock kneed
and, right.
And also what the result of that is if you know,
you have it for a long time, - Right.
period of time.
We are gonna go over some exercises today that may help.
I don't think it would correct it.
Right. - But it might help stop it
from progressing,
as rapidly as it is - From getting worse
Yeah.
I think it depends on what degree you have and
if you're severely knock kneed
or have that bow legged, the bow legged, but the
- Knock kneed, it gets to the point where it gets beyond
- Correct.
- Beyond help. - Yeah.
With exercises.
Surgery is a different story. - Right.
But let's get to the exercises, Bob.
- You were gonna mention real quickly, Brad
that if you are knock kneed though,
one of the things you do want to correct
is if you're flat footed,
you may want to get a orthotic
or you may want to get, you said a motion control shoe.
- Right. You can, any of the big manufacturers,
New Balance.
Adidas.
Nike.
All those make motion control shoes.
You go to a good shoe store.
Say you want to have something
for your feet to correct your flat footed.
They'll know.
- Sure. - They're all aligned.
They're a little expensive, 150 bucks or so a piece.
And then of course, orthotics or inserts you
can put in there to help keep that arch from flattening out.
As far as the exercises that we want to get into,
- I'm gonna get out of the way.
- the muscles here,
- Bob, he's interrupting me. (Bob laughing)
The muscles here can get tight.
And when these muscles are tight, they pull in the knee
which helps the knock kneed syndrome, even get worse.
So we wanna get those loose to help those muscles go out
in that way.
And the first one's really easy.
You can just, you know
if you're able to get in this position, your knees may be
up to here and you're feeling the tightness right here
and those muscles need to get stretched.
It's kind of nice. You take your hands,
grab your ankles
elbows here and relax and breathe out
and relax and push down and feel those muscles stretch.
I can feel 'em.
I can feel 'em right about there getting a good stretch.
But if you got tight muscles in that area
you're probably gonna be up in here.
- [Bob] Yeah. - And working on that stretch.
Okay.
- [Bob] And some people do it both ways.
Some do a good long stretch
and some do pressure on pressure on, pressure off.
- Right.
- [Bob] Or maybe a little bit of both.
- Yeah.
You can alternate it.
Usually 30 seconds of pressure on the long stretch
is usually 30 seconds. - [Bob] Sure.
- You're kind of wore out.
Now. And if you're doing pressure on, pressure off
10 to 15 reps can be effective.
This one is gonna depend on how mobile and flexible you are.
But the six inch foam roller, that's a diameter.
I like to use.
You're gonna put it in here.
And we're gonna actually self massage that muscle.
- [Bob] Right now I'm curious
on how you're gonna do this, Brad.
- Well, of course you are Bob.
That's why I said, you have to be,
you're gonna go out like this.
And right now I'm getting in there and this is
- [Bob] Well, that's an aggressive stretch.
- It is.
This is not everyone's gonna be able to do this.
- [Bob] Yeah. I don't know if I can do that.
That's right.
- Yeah. I thought the same thing
but it's not that hard - [Bob] As hard as it looks?
- Yeah. And you gotta practice with it.
If it doesn't work for you go back to the clam shell.
- [Bob] Sure.
- Okay. And you work that and you
if you have a larger diameter may work better
for you as well.
And it's probably gonna be the firm foam roll
and not the soft one.
- [Bob] Sure.
Okay. And you're just gonna work
that for three to five minutes.
On both legs, of course.
- [Bob] Probably also help to ride a horse
every once in a while.
Right? Brad?
Yeah.
(Brad wheezing)
Oh Bob.
(Bob laughing)
Okay.
Then, so we wanna stretch these muscles
however we can with those two exercises
and we wanna strengthen this muscle because as this goes in
if we can tighten up here, it's gonna help pull that.
- [Bob] Okay. - Knee out a little bit.
- [Bob] So the hip abductor muscle,
- Right.
- [Bob] is to strengthen.
- This is my favorite hip abductor muscle,
laying on your side.
So this is the leg we're strengthening.
We're gonna go up like this and down.
You're gonna go up as high as you can.
And down to about the parallel to the floor.
- Yeah. Point to be made here.
You don't want to be leaning back like this.
- Right.
- And you don't wanna be leaning forward.
You gotta be just right.
Just right.
- Right.
And one common mistake on this one is people point their toe
up and they start doing this and it's not gonna help.
The toe has to be pointed that way, hip here.
And don't let the foot come in front of you.
You can see your foot way up there.
It's way too up.
You need to look down and only see your toes
and, you can really feel it right there.
- [Bob] Oh yeah. - When you're doing it right.
- [Bob] I do this one.
I do it actually on a ball.
- Oh, the exercise ball.
Oh yeah, that's a really good option.
- [Bob] Yeah.
- And I'm already feeling a good burn.
Right in that hip abductor right now
and I'm only done about 10 repetitions.
Okay. Wow.
- [Bob] Brad, I didn't mention on the last video
but you do have a little hole in your, Calvin Klein socks.
- I'm not getting rid of them.
I like them socks.
All right.
So those are the three exercises.
Good luck with them and.
- Be healthy.
- Exactly.