Bob and Brad
the two most famous physical therapists on the internet.
- Hi there folks I'm Bob Schrupp physical therapist.
- Brad Heineck physical therapists.
We have the most famous physical therapist on the internet
in our opinion, of course, Brad is trying to throw bread.
- Change your life in that high pitched there.
- Yeah.
- Okay. Today we're going to talk about knee pain.
This is the single best strengthening exercise you can do.
No equipment needed.
And this is according
to research, actually extensive research.
- Sure.
- So by the way,
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- Yes
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- Right.
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- Twin I said one.
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- Not together
- Not together I knew you wanted to do.
- So anyways. Yeah.
And they come with a, a really nice fitted
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- cover. Yeah, they're top of the line, I'm very happy.
- All right. I'm gonna get this off to the side.
- Let's get to knee pain, Bob knee strengthening.
- ALL right.
If you're gonna only do one strengthening exercise
for your knee pain, make sure this is it
- Yeah.
- Again.
- This is pretty interesting to me because
- Yeah
- it's nice to narrow down
and be efficient with what you're doing
and doing the right thing.
- Because I think Brad
and I both found that with our patients
over the hundred years
- (laughing)
that we practice they tend not
to follow our instructions a lot of times.
And the only time I have luck is I tell them
you're going to do this one exercise.
- Now.
- I don't care what else you do
but you're going to do this funny.
- I just worked with someone
and he said his previous PT gave him 10 exercises
for his back pain.
- And did he go on.
- No, he said some of them hurt.
No no and I said, well, we're just gonna do this one.
So we're working with them right now on that.
So anyways, carry on.
- All right. So there's lots of muscles around the knee.
We'll mention some of them.
Sartorius, Gracilis, Gastrocnemius Pes Aneserinus
- You've been doing your homework, Bob.
- The quads is actually four muscles.
The hamstrings is actually three muscles
even the gas-drub so anemia's and Papatias.
- Oh,
- across the knee.
- I forgot about the papatias
- Yeah. So I got this from Jim Johnson.
Physical therapist has written several self-help books.
I'll call you one on the knee and he's done the research.
- Yeah.
- So he, the research shows the same muscles
around the knee, respond to knee injury pain
and swelling by getting weaker, smaller shutting down.
It seems to be the same ones over and over again.
- which are the quadriceps,
- The quadriceps.
Yup. So like with knee swelling,
they found that knee injuries, ligament problems,
like the ACL or PCL.
- So you're saying the quadriceps
as a result of these injuries.
They get very weak and they actually acetify shrink .
So they actually get smaller in layman's terms.
And it actually, sometimes they shut off.
- Sure
- We've seen that.
- Oh, yeah.
- I've seen that.
Where after surgery, especially after knee surgery.
- It's amazing.
You look out one Leg compared to the other
and like this one was kneading.
- That shock up.
So even knee arthritis, bread, it ted to.
- Well, that makes sense.
- Yeah. Just shrink down with the pain.
So you've got to, you know
the quadriceps it's really actually four muscles
but you're strengthening with one motion.
- Right.
- And so you got the vastus lateralis
as fast as media's fastest, intermediate
- Intermediate and the renters
- and the renters.
- We care to get the renters
- So how do you do- with Audi equipment
and without increasing your pain?
- Sure.
- So what we're going to start you off is isometrically.
- Sure.
- Which is strengthen the muscle
without moving the leg much.
So most of you will almost really all
of you should be able to do this without increased pain.
- This is a nice one for people with pain, from arthritis
because strengthening without irritating it with motions.
- Right
- So
- you're just gonna need a roll towel.
You might even be able to take a pillow on
put it in half, you know fold it
- Right, yeah like this maybe.
- Right, right
- Yeah. They used to use coffee cans in the hospital,
- Just coffee cans?
- But now they're plastic.
So they crush
- What a hell
- That was back when they had you know,
- Folgers one
- Folgers would be this metal and whatever.
That's another story.
- All right. So you're gonna put it underneath
and you like this
and all you're going to do is push down, like and
- Do the other like Bob.
So you're straight sharp.
- Okay, sure
- Yeah. Here we go.
- And so I'm pushing down.
So basically I'm almost lifting up
pushing the knee down and I'm wanna hold it for,
I'd say at least five seconds.
- Yeah, I would.
- And you're need do this times 30 times
and all, you only have to do a three times a week.
Okay if want.
- So like Monday, Wednesday, Friday maybe a
Yeah. Not Monday, Tuesday
Wednesday.
- Right
- Spread it out.
- You wanna spread it out
And the thing is, again, there's very little moment.
So there should be a little pain.
You don't have to do it that often three times a week
- You right
- And you only have to do it one time a day.
So, you know, this is not asking much
of you, but you can make a big difference.
If you start strengthening a quadriceps
it can take some of the stress off the knee
with arthritis or whether you have going on.
- Right.
- So now as an alternative,
let's say you're not an exercise person
but let's say you work at a desk.
You know, one thing that McKenzie recommends is
that every so often you just straighten knee
then tighten off.
- Sure. McKenzie is a therapist who's well.
- Renowned.
- He's well known in the therapy world
- He passed away(inaudible).
But anyways, so what'd you could do was just at your desk.
Go ahead, tighten one, two, three, four
five. Now you could put it up on a stool.
- Sure.
- If it's hurting to move it like this,
but generally we like you to get some movement
- Right
- If it's, if there's no weight.
So put it up here
squeeze one, two, three, four, five, one, two, three, four
five. And that way you can do your 30 that way too.
I, you know
if you want to do more, you want to do it every day.
- Yeah.
- That's, that's fine.
In fact, you want to do this a couple times a day.
I have no trouble with that,
- Right.
Yeah. It's not like you're really loading it down.
- So eventually you could progress
to maybe doing some partial squats or you
- Right. So that's a transition here.
We're working, isolating just the quads.
- Yeah.
- But you know, as a therapist, once you get better
the knee gets less painful
you want to transition that strengthening
to weight, bearing to a more functional right thing.
Right. So that's when you know
now the quads are working quite a bit
but also the hamstrings
and glutes, everything's kind of working together
in a functional manner.
So, and we've got different.
Do we want to get into any of these or just stick to this?
- I think this is Brad.
- Right so.
- We got other videos on
on strengthened for doing squats and you can do air squats.
You can do.
- As a matter of fact, we're going to make one and today.
- Oh cool.
- Using resistance.
- Right stay tuned.
And remember Brad and I can fix just
about anything except for a broken heart
- Right on.
And the knee has got nothing to do with the heart
and your face.
- There is Certain of that.