♪ Bob and Brad ♪
♪ the two most famous ♪
♪ physical therapists on the internet. ♪
- Hi folks.
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.
- This video today was put together
by Mike and Alex of the Bob and Brad crew.
Both are physical therapist assistants
and both have been providing treatments
to our patients for years.
They do
- Fantastic work,
- fantastic work.
- Yeah, we're very happy with all the work
with their patients.
We have reviewed and approved all
of their material that they're bringing up.
So they're showing you our treatment
through them with their experience.
And it's been a - exactly
- a wonderful...
- So make sure you subscribe to
the Bob and Brad crew channel
in which they do reviews the products that keep you
healthy, fit, and pain free.
They handle all of our new products now.
Enjoy the video.
- Good luck.
- Hi again.
I'm Alex, Physical Therapist Assistant.
- I'm Mike, Physical Therapist Assistant.
- And this is the total knee replacement fitness program.
This is a 12-week plus activity.
Do's, don'ts, and nevers.
- What if I wanna do some of them?
- That's fine, you didn't have a knee replacement, did you?
- Oh, okay, good.
- All right.
Note, this is just a guide.
Everybody will have different abilities at this point.
You know, everybody was
at different abilities before knee surgery.
They're gonna be at different abilities after.
- And if you never did some of these activities before
I don't think you're just gonna
randomly start doing 'em after.
- Right, right. Number...
What's the key here, Mike, avoid what?
- Falling on your knee.
- Or any traumatic event, right at your knee joint.
I mean, that's...
- Falling in general, but yeah.
Falling and impacting your knee
would be a big no-no, right now.
- Yep.
This is gonna be an easy video.
We just sit here and talk about activities.
All right.
- Do you like talking to me?
- Yeah, I do.
No, to them I do.
- Oh.
- Let's start with the do's.
Bowling! Do bowl, you know.
- If you have good balance, yes. Do bowl.
- If you have good balance.
Golfing!
I mean, I know a lot of people that have knee replacements
they say, I can't wait to golf again.
- Yeah, so these activities on the dos list are
like non-impact activities.
- Right.
- Which are fine.
You wanna avoid more high impact activities, so.
- Yep. Yep.
- Next one is bicycling.
Bicycling is fine.
Stationary or a normal bike.
- Yeah.
- Set it up, you know, to what your knee can do
for bending wise and you should be fine.
- Yep. Yep.
Low impact aerobics.
- So walking
- Walking. Yep. Double...
- Maybe low, oh, light hikes.
That's on there too.
Yeah. Light hikes.
- Same thing.
- Doubles tennis.
You know, if you're a tennis player,
you know doubles tennis,
You don't have to do a whole lot of
pivoting, running, changing direction.
- What about pickleball?
- Do older people play pickleball?
- Yeah.
- Oh, okay.
- And so do I.
- All right, pickleball.
Would you say that is a do?
- Yeah. Most older people play doubles.
I see play pickleball, but that's a do.
It's smaller yet than tennis.
- A big one, swimming!
I mean, this would be highly recommended. Water...
- Yes, swimming is great.
As long as you don't have any, you know,
other joint problems, it's a really good thing.
Non-impact, a lot of cardiovascular strengthening there.
So that's a great one to do.
- Light hikes, you already said.
You wanted to add that.
- So hiking, obviously don't do like a backpacking
through the Rockies with a hundred pound pack.
- Yep.
- But if you wanna go on a basic hike, just go ahead
Enjoy it.
- Yep. And then dancing.
Oh yeah. Move it and groove it.
Get it out at that wedding.
Don't drink too much though.
- I, I don't, I didn't do that before,
so don't worry about me on that one.
- Now we'll go to the Don'ts.
You know, Mike said the dos were,
you know, low to no impact.
Now these are potential impact activities here, so.
- Yep.
So first one is downhill skiing.
I'm sorry, you should probably not downhill ski
after knee replacement.
- Yeah.
- You should also probably not cross country ski,
talk to your doctor.
It's totally different if you're completely flat,
going real easy, versus, you know cross country skis
at Black Diamond Hills.
You know, that's a big no-no
- You better start snowshoeing.
- Yes, you could snowshoe. Good, good alternative.
- All right. Mountain biking.
Obviously, that's self-explanatory I would say.
- Yeah, that's a lot more dangerous to fall
down than a normal bike.
- Yeah.
- So do not do that.
- A couple we were kind of, you know,
I read these on the internet.
Canoeing and kayaking.
We were kind of going back and forth.
- And sailing. I don't, there's no real impact with them
but you are in prolonged positions of sitting
with a lot of knee flexion, either way.
I canoe, and kayak quite a bit.
- Yeah.
- So I could see what they're talking about,
the prolonged positionings.
- Yeah.
- If you take stretch breaks
and you were doing it before,
it's probably not a big deal,
but it's kind of a inbetweener.
- Or there's maybe the,
they're thinking the potential of you know,
maybe hitting your knee.
- Falling.
- Falling off, hitting your knee,
getting on the canoe is always a challenge.
- If you fall out of canoes and kayaks a lot that,
then don't do it.
- And then ice skating.
- Yeah.
- Let's not ice skate.
- It's a low impact,
but you're more prone to slip and fall,
obviously you're on ice.
So you should probably avoid ice skating anymore.
- Yeah. And avoid the ice.
- What about bobsledding?
- In general.
Bobsledding.
Well, that wasn't on the list.
- Probably not.
- All right, now we're onto your Nevers list.
- Yep. Never do these things.
- Yep.
- Singles tennis.
That's a lot of change of direction.
Putting a lot of stress in that knee.
- Yeah. It's a lot of lateral shifting,
- Yep, lateral. Yep.
- running around movements.
You probably don't wanna do it
unless you're just having a real light game perhaps.
- Yeah.
- But it's probably a never do.
- Yep.
- Next one is jogging and running.
Obviously, jogging and running, you have a flight phase
and you land on your legs.
- Yeah.
- So you're actually airborne with nothing on the ground.
So that would be a much higher impact.
You are typically not supposed to run
or jog after a knee replacement.
- Yep. And then there's squash, racket ball.
Those are things again that...
- Yep. Similar to tennis.
Lots of quick movements, side to side playing singles.
Obviously, if you're playing a real relaxed,
fun, controlled game, that's different.
But you don't wanna forcefully go in certain directions.
- Yep. If you're gonna let the ball go past you, if you...
- Yeah. Or if you're just like lightly swinging
against someone, it's fine, but...
- Basketball, competitive.
I mean this is a lot of jumping typically,
lateral movements, I mean.
- Yeah, you don't want anything
with jumping movements anymore, basically.
- And there's other people involved.
You could step on somebody's foot and yeah.
- If you wanna play a horse, go ahead.
- Horse. Yep.
- Or pig, or what else do they call it?
I don't what they call it in other places of the country
- You can call it anything you want.
As long as there's letters in there, I think.
- I guess.
- All right.
High impact aerobics.
- Yeah, anything jumping-wise.
Like, you shouldn't do you P90X or Insanity.
- Plyometrics
- Or yeah, box jumps or any of that type stuff.
No impact for you anymore.
You got metal in your knee, so.
- Yeah.
And then weight training.
This is, I mean, we're talking about heavy lifting here.
- Yeah, like
- We're not just talking holding dumbbells.
- You're not doing squats
and dead lifts and barbell movements like that.
Like, if you wanna do some light leg pressing
eventually that that's fine.
If you wanna do some light dumbbell movements
that's probably fine, check.
- Have some lunges or some squats with
some light dumbbells is fine.
- Yep, check it all with your surgeon first.
You know, depending upon how active
you were beforehand.
If you've never were doing the stuff beforehand
I probably won't start doing it right now.
- Yep. You hit it on the head overall there.
Check with your surgeon about all these things.
I mean, everybody's gonna be a little different
on what they say you can and can't do.
- All right.
- And then kneeling.
That's always, everybody says, can I kneel on it?
And you say, check with your surgeon, everybody's...
- Yes. That's not a yes or no, because we've had
surgeons that say yes and some say no.
And most of them that say yes,
say you have to have some really
thick type pad to do it.
- Yep.
- But ask your surgeon.
We do not know what they prefer.
- Yep.
And again, this is three months plus out.
So I mean, you might still be rehabbing
in our earlier phases, three months out, so.
- Yep.
- Don't stress.
- This be anywhere from three months to a year out.
- Yep.
- Most people you'll notice changes all the way
through a year,
being smaller at the end compared to the beginning.
But it very common.
- Yeah. It could take you a couple years, so.
All right.
What, what do they need to do?
- Go to bobandbrad.com/programs
to check out any other programs Bob and Brad make.
And you could check out any other videos
related to your knee replacement
and knee replacement fitness program.
- Thanks.