I feel like that monkey. 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
Okay Today Brad we're gonna talk about a home exercise program for bad hips and knees. This is a beginner program.
It's really good for arthritis, this is not for someone who's advanced at all this is for the elderly and maybe weak and infirmed
someone just out of surgery or had illness, or you haven't worked out in a while, it is really amazing
How weak someone can get after they have surgery or illness
Or you know been bedridden for a while the body just really drops off and part of this was for my mom
And I actually had her do it. She's doing a lot of these right now, and you know she's 87 and
So it's a good program for her, so let's start off Brad. We're gonna first start off with
You know we're gonna show some warm up in a chair
I'll do the front on view, and you can do the side view
And I'm in a wheelchair just because oftentimes people in a wheelchair
Need these exercises. Oh by the way, there's a couple people behind Lonnie.
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Let's get on with it. Let's get on with it
The first one you're gonna warm up in the chair, and what you gonna do is just do some seated marching
up two three four Brad
Okay, we can do like 10 times at each side
And then you're gonna to just warm things up a little bit of hip abduction getting the hips
Now all these things the one thing you want to understand about arthritis like if you have bad hips and knees
Arthritis loves movement. If you don't move things the arthritis actually gets worse
If you don't move if you don't move
This is taken in consideration. It's not severe arthritis where you move and you can literally hear the joint crackle
It's a very good point bread there does get to a point where it's too far, right?
It's just yeah, and then we just suggested just leaving alone and not well
I've seen people with shoulders like that where it's just so bad that you can hear you can feel it movement. That's painful
It's it's very clear therefore that
Right when it first starts that onset and it's coming and it's like you all get it moving
But do it in a proper and that twitch all the way yeah
But as much moving as you get the better so here hip abduction and then you can do some kick outs Brad
I just wanted to say on the hip abduction
One thing they can get away is the armrest you know you say you may want to scoot out you can
This black chair you may not be able to see with my hands here
But you want to get that movement so that you get as much as you can but still be safe through not falling see first
Don't slide on the chair precisely. Okay kick out
And then the next one Brad you're gonna actually put the leg down like this and lift it up like that sure
So we're going straight leg raises yeah working the muscles a little bit differently it's quite a bit different than this
This is harder sure yeah it is
And then you see this look the other one out like this and you go straight up like this you get a little more hip
Flexion that muscle in front of the hip that helps you lift that leg up in the air when you're walking
Now we're gonna have one product recommendation here Brad. We've been using this for
Almost 10 years I'm using and I attribute this all to Brad you saw this in a in a store
That was MC sports
I think they I think they might be out of business now, but we had a sporting store
And this is actually made for yeah, I'll take it off the board here in this store
This is the way it's made to do
I think you're supposed to stand on it this way and it's for someone like myself or hopefully I can do it and
It's like a mini elliptical
but this
Obviously is not going to be very helpful for someone who's very weak with arthritic and in a wheelchair or a chair you need
Ultimate balance, but this machine has worked great in our clinics. We got to write here
and and the thing is
They've really
Held up. Well, I mean they're built very well. Yeah, they last for years, and we use them extensive
yeah, we use I mean this thing is going copy three four hours a day right and
As far as how to use it in a seated position
Again, it wasn't designed to this, but it works. We take and turn it around so that the
Adjustment, and the little LED readout is towards you and then you put you can use a couple two by fours actually we like to
Have about three inches of elevation here
This is about an inch and a half it still works
But what that does is it gives your ankles a little more ease to get around yeah, you're in a better angle
And then if you're in a wheelchair it works really nice. You can adjust your position
Lock your brakes, and I better go forward a little bit more so you're not reaching out or coming in too close
And then you simply get it moving it's very smooth yeah now
You already do this you can see that my legs
But so you can see there what we're doing we got a good range of motion
On the ankle you got the knee moving you got a nice range of motion there
And you can see my femur is moving up and down not a lot
But we are getting some hip range motion this works great for
Hip fractures and your rehab, and hip fracture and the weight-bearing isn't very tolerable the girl works for us Rosie. She's gonna
She's making sure she has her was ready for her knee
Replacement I'm just getting some motion
and she said it made a big difference with her this works really nice with that because
let's say you start out your back here your knees not bending very much because it hurts it's it's straight out of surgery as
you get better you can just go a little bit closer and
They're equals you add another ten or fifteen degrees of flexion right there and get that knee moving
It's just meant plus you work on that ankle, too
If you got swelling edema we're working ankle muscles pumping that alone can take the fluid out of your ankle
I'm just really a good device for the cost
By the way you get a little cardio, too, you know you get your yep a little bit of cardio
I'm gonna tell you the name now. It's actually linked down below. We have it in our Amazon products that we like
if you look at the link below you'll see that. It's called the Stamina In-Motion Elliptical Trainer 2000
Last I saw it was about 80 bucks and that's with free shipping but the other thing you should know though it weighs about 30 pounds
It's not real light. No, but it's solid and it comes in different colors
we
actually
This is kind of the older version again
They've got
Even a smaller version, right they do I mean like you say they last a long time, this one's been in the clinic
here for probably four or five years I bet right maybe more so
You can take it, check it out, my mom has one, I definitely got her one, she uses it. Just really easy to use
Let's move on Brad next thing now we're gonna go to some of the stretches you should do when you have
Knee and hip problems
the first one is
You can do this real simple one when you wake up in the morning
All you can do is start
This is gonna get your hips moving and I always use this for people who have bad hips
And if it hurts going into one direction avoid that one just go in the opposite direction so if it feels fine going this way
But it hurts going this way
Well just work it to the right to start off with there, and then hopefully over time
You'll be able to go back to that left side
Can you move your hand Bob? Just move your hips back and forth there so you can see his shoulders are still
But his hips he's getting that motion
Actually go with the other direction, there you got some hip going up right there and
his knees are closed together.
The other thing you can do in this position then is you can work on getting some knee flexion and hip flexion
So all you're gonna do is you're gonna go ahead and grab on like this
And you're gonna pull forward like this and you can give it a little stretch now
I'm stretching the hip, and I'm stretching the knee right so
Double benefit do we have our band Brad or you can use a rolled up sheet or a
towel, Bob we are always prepared
It's just a matter of finding it. We got one of these listed below too in our recommended products
There's different types, but this works out great if you have trouble getting underneath the hip and
Doing the motion because it's got loops
so you can put your hands and wrists into the loop like this and now you can pull up real easy and
Get a good stretch like this, you can do it with a roll towel or a belt, too
But this just works a lot easier particularly if you're weak a lot of people have a hard time if the towel's around like this
You have to really grip pretty good with your hand so you need some fair hand strength so if that's a problem that
Eliminates that issue. You can even go like this too Brad. Now I'm getting a little stretch on the knee and the hip
At the same time all right moving along
You're also gonna want to stretch the knee into extension, which means you put your foot up on to a stool or another chair
And you're gonna push down like this and stretch the knees straight if it's lacking any
Motion if it's not going completely straight
And normally you're not gonna have it this high
But you know you want a lower stool
there we go
And it is nice to have a rolling stool because it rolls a little bit
But you know if that knee is not going straight you're gonna gently
Work it straight. Not too aggressively after you do five or ten
you should get a little farther with less pain then you know you're doing the right thing for sure and we're gonna work this and
it may take a few days doing 10 to 20 reps two or three times a day and
Eventually get that joint to work where it should be and you can also do pressure on pressure off
We say the words
Pressure on Pressure off
Say it with us
We have four thousand people out there I wanna get a rhythm going yeah
I wonder if people talking to their phone pressure on pressure off alright the final thing Brad so we did warm-up
We did in the chair. We did some of the elliptical we did some of the stretches now we're gonna
Go ahead and do some standing exercises because you want to progress to that point because then it becomes more functional in life doesn't it
So you can do it behind a chair like this
The first one you're gonna do
is just again a little warm-up, but you want to make sure you're holding onto a countertop or something that's real stable
Brad and you're gonna start doing some hip flexion aren't you yeah
If you do have a wheelchair
And you can lock it up sometimes you get two nice handles that can be a nice option for it
So again, you can hold like this and do hip flexion this way gets a little bit hard
But again if you can hold on or maybe put yourself between two chairs even, sure Bob we've got another chair
We don't have to just talk about it, this works out really good here
Now the next one Brad is this a lot of your balance comes from your hips you really want to make sure that
They're strong so you're gonna
Go to the back of the chair again or back of a counter top and you're gonna go off to the side
Like this, so if you look at it
From the back that's going like this. Yeah the toe's not pointed out like this
It's pointed straight forward, and you're going out to the side
and not doing this
Leg won't go as high, but that's okay
It's working that hip abductor the way you want it to be worked, and then we'll go right into hip extension Brad
So I'm gonna go back like this working the hip that way
Watch out for anyone behind you out because we don't want to create any
Personal issues now show them how you do it incorrectly if you compensate if I'm going like this
Yeah, it's not like you're gonna get a drink of water. You want to stand tall and
Work that hip extensor. You know one thing I never knew about cows
I didn't know cows could kick any direction. I always thought they could just kick back
But there's a little neighbor kid that got kicked, is this a Minnesota thing? Yeah, yeah it is
He got kicked right in the chin this little kid
And he was sitting right over to the side a cow looked at him kicked over to the side
Amazing thing, mean cow, it was a mean cow, okay Bob next one Brad
Another good one to do you can do this one in the chair
Or you can do behind the chair just shallow sit-to-stands
and what's nice about these is you don't have to go that deep
But you're getting strengthening of the knee and the hips and try to keep the knee from going in front of the foot
Brad's gonna show with the plumb line here
It's gonna help take stress off of the knee and the kneecap but could be painful, so I'm going down like this
Don't go like this way far forward try to stay back like this
So you got to kind of stick your butt out a little bit here
And that's why you need to be holding on to something if you're at the kitchen counter
And there's a sink you can put your hands all over the sink. It's very stable and as a bonus Brad i's also important
I think that you go ahead and with all these you know you start off
Maybe you can only do five and then work up to ten and eventually even do 15 if you want
But the final thing just to work on balance again holding on to a countertop or holding on something stable
I want you to do some heel raises
And you can also do some toe raises
So you're working ankle strength which is important with balance plus
You're challenging your balance because you're putting yourself in such a position that that
vestibular system's being you know challenged, it's really not hips and knees to any large extent this isn't but
Again, I wanted to throw that one there because it's a real important one, we do bonus
Yeah, that's right. If you just hang around with us long enough we're gonna give you a little extra for your money
It's like if you're playing at the casino, and you get the extra bonus
And it goes round and round and then you lose more money
I think we need a cow to kick us right now off the program. All right. Thanks for watching everybody
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