- Hi, I'm Bob Schrupp, physical therapist.
- I'm Brad Heineck, physical therapist.
- And together we are
the most famous physical therapist on the internet.
Brad, why do you have your belt off?
(belt snaps)
- I wanted to do that in our, in our opinion.
Don't talk at the same time.
My wife doesn't like that, Bob.
- All right.
What his wife doesn't like is when she, when he talks
when she's talking, that's what she doesn't like.
Okay. We're gonna do a top three isometric
to strengthening exercises for the knee.
- Yeah.
- Let's start off Brad.
We're gonna actually start with the first one.
You gotta get off.
- Oh, but your shoes are on, Bob.
- Oh, that's alright.
Oh, he doesn't like that.
You want do it?
Go ahead.
- That's why I left my shoes off.
- All right, go ahead.
Jump up the top.
- Calvin Klein socks.
- All right. You're something else.
(Brad chuckles)
All right,
you're gonna do a isometric quad strengthening first.
All right, so lay down.
Oh, and generally, yeah, you're gonna put a rolled towel
a bolster underneath the knee.
That's just gonna give you a little more feedback.
- Yep.
- Make it easier to do.
And all he's doing here is he's
- We should show those quad.
- Sure.
What you're looking for is he's gonna go ahead
and push the knee down through
like he's trying to squish that towel into the bed.
And if you're right after surgery,
you may not even see the muscles work yet.
- Right.
- They take a while
before you actually can see the track.
On Brad. I, I think you can see them.
I don't know
- There's something there.
I like to see the kneecap.
See if it moves.
If the kneecap moves.
- Yeah.
- The quads are probably working.
- So you, again, you're gonna do what?
Just like we did with the isometric shoulder strength there.
So as you can do count to 10.
- Right.
10 times 10.
- One, two, three, four, five,
six, seven, eight, nine, ten.
- Relax.
- Yep.
- One, two, three, four, five,
six, seven, eight, nine, ten.
This is also a great one,
not only did you have after surgery,
but also after if you have arthritis.
- Sure.
- You want to strengthen the knee
without grinding the joint or hurting the joint.
- Right.
- So that's number one.
Okay. The second one is Brad, do you wanna bend the knee?
- Yep.
- And he's actually gonna dig the heel into the
into the mat or into the bed.
- I'm going this direction.
- Yeah.
And that's gonna strengthen the hamstring muscle
which is the hamstring muscles, which are behind the knee.
- Right.
- And provide, you know
- So you can look right here.
If you can zoom into that, Nancy.
This is a nice, nice table for us,
cause you can see it pushes in,
and I relax
and I gonna push of course, do my count to 10.
I'm gonna go a little fast to hear for the video and relax.
But you can definitely
you you'll feel it right back in your.
- Okay. Number three.
You're actually gonna take that towel,
put it between the legs
and then you're gonna squeeze it together.
- Okay.
So I'm gonna go.
- Yep.
- Squeeze the knee. - One, two, three, four, five,
six, seven, eight, nine, ten.
- Squeeze the knee
- One, two, three, four, five,
six, seven, eight, nine, ten.
- Squeeze the knee.
Okay. We got the, we got the,
- We got the idea.
- Got the idea.
All right.
And because we always give a bonus,
number four the bonus, top three.
But the bonus one is you get a belt.
- Yeah. This is where this comes in.
But don't do that. (belt snapping)
I remember doing that as a kid.
Used to be fun.
Anyways. Turn it around your knees.
Lock it up here.
- Again, isometric by the way means
that we're strengthening without movement.
- Right
- And so this, the belt's not gonna allow any movement
and he's actually gonna try to spread the legs apart
and that's gonna strengthen the muscles
that come out on the outside of knee.
- Yeah. So you need something like a belt.
If you use a stretch band,
that's not, that's not isometric.
- Right.
That would not be appropriate.
And I'm just gonna, here the belt is loose.
Tighten up.
Push.
I do my count.
- One, two, three, four, five,
six, seven, eight, nine, ten.
- I counted faster.
- Yeah.
- Push
- One, two, three, four, five,
six, seven, eight, nine, ten.
One two, three, four, five,
six, seven, eight, nine, ten.
- And one little trick about isometric.
If you do this, watch my face.
(Brad groaning)
- Yeah, but you're supposed to breathe.
- Yeah. You gotta breathe.
Push, I'm pushing as hard as I can now.
And you can to learn to relax
learn to breathe while you're doing it.
- Very good. That's it.
Good luck folks.
(upbeat music)