- Okay. Knee pain, knee pain while you're walking.
That's what we're gonna address.
- Cover.
- We're gonna show you some options,
some exercises to get rid of that knee pain
and also the forgotten exercise that most people don't know.
- Wow.
- But as therapists, we'll show you the little trick
that you can do at home.
Hold on nine seconds.
- ♪ Bob and Brad the two most famous ♪
♪ physical therapists on the internet. ♪
- Now I do wanna mention Bob, and Bob, is on board with me
if you perhaps pain while you're walking is getting
very uncomfortable.
First thing you need to do is take the pressure
off it by using a cane.
- Yep. Or a walking stick.
- Or a walking stick.
If the right knee hurts,
you're gonna have the stick or the cane in the left hand.
And you're gonna walk with that.
And if your pains at an eight over 10 walking without
the cane, when you use a cane it's probably gonna go down
to like a two or a three.
- Right.
And that it's not permanent.
- Right. It just takes the pressure off.
It allows the knee pain and the inflammation to settle down.
- Once it calms down, you can get rid of the cane.
- Right. Well, and at the same time,
while you're using the cane,
you're gonna do these exercises as well.
- That will help.
- The first one we're gonna do is check
your range of motion.
We need to look particularly knee extension.
I'll cover this extension first.
- Okay. Sure.
- So if this is your sore knee and this is your good knee,
and this one straightens out all the way
and this one and you check it next to each other.
You can see there's an obvious gap or even a little one.
You wanna get that knee to fully extend
or straighten so you can do it
like Bob and I sitting on a edge of a chair works nice.
- Pressure on, pressure off.
- Yep.
- Push above the knee.
- Yep. Don't get real aggressive if it's sharp pain.
Be gentle with it.
This may take a few days.
Do it three times a day, 10 repetitions.
Now you can rotate your toe or the leg this way
and then try to straighten this.
- Might feel better.
- Yep. And then you can go this direction.
- And again might feel better.
- Do which one gives you the best range or feels the best.
Okay. Now you also want to check knee flexion.
Probably not quite as important as extension with walking
but it's nice to stretch it this way.
And you can just do it like this.
Slouch in the chair, it's one time we allow slouching,
and stretch that knee again.
- Again, compare the two knees.
- Yep.
- One might feel tighter.
- Yes, exactly.
And get them so they're equal.
All right.
Okay, once you get your knee loosened up,
the range of motions looking good,
the quadricep muscle is more than likely weak
and we're gonna need to strengthen that.
- Most important muscle.
- Yes. Bob's got the first option we recommend.
- Put pillow underneath the knee and you're gonna push down.
Press the back of the knee into the bed.
- Right. The pillow.
- Hold. Into the bed or pillow.
- Yeah. And you can do this-
- Hold for 10 seconds.
- Sitting on a couch.
You can do it lying in bed.
But like Bob says, hold for 10 seconds.
10 repetitions.
Now this is the little secret I was talking to about
that when you're walking, we want to get that quadricep
to be strong while upright.
- And stable.
- Yes. So you do need to have something stretchy,
a stretch band.
Most of the time they have these little clips
or carabiners, wrap it around the leg of a table
and clip 'em together, so you have that.
You're gonna put your foot in there like this
and it's gonna go right in the crux of the knee.
Okay. And make sure you have something to hold onto
if you need to for balance.
Now you're gonna put weight into this leg.
Maybe not full weight bearing to start with,
and you're gonna bend the knee
and then you're gonna straighten it.
And the band is gonna offer resistance to get
that muscle strength and straighten it all the way straight.
And again, 10 repetitions.
If it's too easy, simply take a step back
and it'll get harder.
10 repetitions there with weight simulates walking
much better than- - Fantastic.
- The next thing, okay.
Now the next one, as you get stronger,
there's two ways to do this.
One thing you need is a wall and most people have that.
Put your back up against the wall,
bring your feet shoulder width apart or more.
Make sure you have grippy shoes or in this case,
my socks grip onto the carpet well
'cause you don't want your feet to slip out
because we're gonna squat down and do some wall squats.
Now you can go down like this and hold an isometric for-
- Right. Either way.
- Yep. About eight seconds.
You can 1001, 1002 up to eight, do three to five of those.
Or you could take a ball that's squishy
and make sure you feel comfortable with this.
Have something to hold onto.
And then you can just do
what I call ball wall squats.
Yep. Five to 10 of those.
- You can use a physio ball too, if you want.
- Yep. The great big one.
I know a lot of people don't have,
they're a little harder to get behind you, but
I've done it with many people.
All right, we're gonna go on to the next set.
All right.
Lastly, but not leastly, this is something
that I've had many, many people with knee pain do.
They say it hurts when I get up and walk,
especially those first 30, 40 steps.
As I say before you stand up,
do some long art quads or kicks.
So you simply get your knee at about a 90 degree
and kick it up nice and straight
and bring it back down and simply do 10 of those.
Don't just flip 'em out like this.
Do 'em meaningfully, it's gonna take a little bit of time,
not much, five or 10 seconds
and do that.
And almost always, they say, you know
that makes it feel better when I get up and walk.
- My mom is having this very problem.
- Okay. So, and she's doing these?
- Right, I'm gonna check on her this weekend.
- Oh good. Excellent.
Now, if you have a job that you sit long hours
of the day, you'll wanna do those throughout the day.
The other option you could have that works well
is if you got a shiny floor,
you take your shoe off and you can slide back and forth.
If you want to go one step further than that
'cause you'll wear your socks out
and you wanna have something like this.
That's called a knee glide and you put your foot on there
and it just glides back and forth very nicely.
A big advantage of the knee glide is one, it's very light.
It's only three pounds and it works well.
And then you can put it at an angle,
changes things a little bit.
- Very helpful after a knee replacement.
- Yeah, that too, or before one.
- Right. - Yep.
- Before and after.
- You could put it an angle like this and this really works
- [Both] The hamstrings.
- It's amazing how much that works,
it doesn't look like much.
But anyway, so that's an option.
You just leave it there
and work it throughout the day for a few minutes.
- Work both legs.
- Yep. Every hour or so.
Very good.
Now, the knee's gonna be feeling better.
You get rid of the cane.
Things are life...
Life is good again.
- Yeah. Happy knees.
Happy knees.
- Happy knees.
Yeah. Both knees will be happy.
Very good.
Good luck with those knees and...
- Good luck to you.
- Be careful.