- ♪Bob and Brad ♪
♪the two most famous physical therapists on the internet ♪
- Right?
- Hi folks.
I'm Bob Sharp, physical therapist.
- Brad Heineck physical therapist.
- We have the most famous physical therapists
on the internet,
- In our opinion of course, Bob.
- Today we're gonna show you
how to fix knee pain in seconds.
And this does work.
We all know that, you know
when you get pain and my wife was a good example of this.
You don't have time for this.
I mean, you don't.
I remember an office manager too, was having knee pain.
She's like, I don't have time for this.
- Right.
- It's like, so we're gonna show you stuff
that you can do throughout the day.
It doesn't take very long, seconds,
and hopefully it'll give you some relief right now.
- Right. Now this isn't knee pain.
Like if you fell down on a
- No not traumatic pain
- Right
This is any pain that comes for no apparent reason.
It hurts when you stand up or you, when you walk.
And you're kind of wondering what's going on with it.
- very common and as you get older
you might be getting in your forties and fifties.
And all of a sudden knee pain just shows up.
And that could be the cartilage just kind of deteriorating
on you.
- Right? The aging process is starting to catch
up, unfortunately, but this can help.
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We provide videos, how stay healthy, fit, pain free.
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- Oh, you went out.
- Yeah. Bob and Brad, because we're giving away something.
I, when this video comes up
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Cuz this might be in the future.
- Oh
- We're gonna be giving away something big.
So go to Facebook and we'll also probably have it listed
in our, in our description, right?
- Not just like shoelaces,
this is something not big, better.
- I mean, to give you example
the first week we're giving away a mattress.
- Right.
- But that might be done already by the time this comes up.
- Yeah. That's how Facebook, I mean, that's how it works.
- That's how it works.
Yeah. Alright.
The first thing you're wanna do when you get knee pain
and this is almost universal.
In most instances, you wanna try to decrease the weight
on the knee and, and to do that, especially
if it's fairly severe pain, you, you probably wanna just
for a while, maybe you as a crutch or a cane.
- Sure.
- My wife was completely resistant to this.
- As many people are.
- Yeah. Until she got so bad that she, she was forced to.
In fact, this is the, I don't know
if this is the crutch she used, but she used these padding
because one thing when you use a crutch a lot
it's amazing how sore underneath your arms gets.
- Right?
- So we actually bought, you can get these crutch pads.
And so, you know, she went around
with just one crutch like this, which was better than a cane
to her cuz a cane really denotes that you're old, but this
you know, you're gonna have to answer a lot of
questions cause people are gonna what happened to your knee.
- Right.
- But if nothing else if you can at least do it at home.
- Sure, get some weight off
while you're just less irritation and just
we've got some good videos on this
but if it's your left knee
you're gonna use the crutch or the cane in your right hand.
- Yeah.
Because it,
the crutch is there when the, the legs out there.
- Right. Right.
The other thing is, let's say, you say
there's no way we're listening to you, Bob and Brad
but what you can, another way to decrease weight
on the knee is by avoiding stairs and avoiding hills.
- Sure.
- You know, I mean, and those things you can often do
you can take the elevator for a while
or if there's there is one or so.
- Right, right.
- So all those things increase stress on the knee.
So while you're getting into, we're trying to get it to calm
down.
- Right.
- And a lot of times,
if it calms down, it stays calmed down.
All right, next thing
you're gonna wanna regain moving a lot of people, especially
as you get older, there might be a lack of motion.
You might have either a lack of flexion in the knee.
Let me show you what that looks like.
So if you're laying down, you can kind of compare one knee
to the other and see how well it bends.
Or you can do it with a sitting two.
And if you find one that doesn't go as far
and that's the painful one
you're gonna want to try and restore that, that flexion.
And I'm gonna show you one way right now to do that.
So what you can do is you can go onto a chair like this.
Let's say, this is my painful knee and it's lacking flexion.
So I'm gonna put it up like this.
And you can first start just even doing gentle
rocking back and forth like this, just to grab
get little more flexion.
You're trying to avoid pain.
I don't want you to, you know, go into the
where you really get sharp pain.
You can have a little bump into the pain.
You can get, you know, a little bit of pain
then you're gonna actually try this movement here.
You're gonna actually grab the lower bone here
the tibia and the fibula.
There's two bones down here and you're gonna turn them.
You're gonna turn them towards the other leg.
So if I'm on my right leg
I'm gonna turn 'them towards my left leg.
So that'd be counterclockwise, right, Brad.
- Yeah.
And, and you can help by turning your toe in as well.
- Yep.
- And that'll give a little direction
- and then you're gonna bend while it's turning.
And that's gonna, a lot
of times that's gonna help get things back
in place and it's gonna help aid the movement.
- Right? So you turn, you do the turn, turn your toe in.
As long as you can bend it further
with less pain, you know, you're right on.
You want to keep working it for some reason
if it increases a pain
and you can't go as far, that's a red flag.
- Absolutely. Don't do it.
- Then, then you need to go to the next step.
So what's nice about this is you can, you know
rip off a good set of six to 10
of these and you can do these every hour, if you want
- as long as they give you that kind of response.
A good response.
- If yeah.
And if I'm on this leg, I'm turning it clockwise now.
Cause I'm turning it towards the other leg
and I'm doing the same thing there.
- Sure.
- All right.
Brad, do you wanna show, how
about regaining extension or should I do that one?
- Well, I'll do it
cuz they might be able to see it better with, on the pants.
I'll flip this around.
- Yeah.
- So if you're in your chair
you've got a stool, any type of stool.
This actually, this is nice.
Cuz you could go two different levels depending
on what you feel with.
But let's say on this leg
you can see that I can't get full extension.
And then you look at the other one
you can see it'll drop right down.
So, and that, you know
oftentimes is a case with a sore knee that comes
on without, you know, trauma or falling.
So at this point you want to get it up on the stool.
You could do it on the floor
works a little better on the stool, above the kneecap.
You bring your hands here
and you gently push and try to extend it more.
Now you might wanna turn your toe out
and see if it goes a little better that way or in yeah.
- Cuz sometimes it does work
Again, My wife, as an example,
she did better when she turned it out.
- Sure. Yep.
- And, and it's really funny cuz a lot
of times you may not even realize
that that knee isn't straighten all the way
but when you compare the two, you'll say, oh my gosh
it doesn't straighten all the way.
- So just to show it, here's my, my foot straight.
You see, you'll do this pressure on pressure off
five to 10 repetitions or you can make go this way
or in whichever way you get better results, less pain
more range of motion.
Let's say by the first one it hurts a little bit.
And then you buy the fourth or the fifth one.
It's like, oh I'm getting farther.
Feels better.
That's the green
green light Bob that's the green light comes up
keep working it.
- It could also be
if it feels better after you've done it.
- Right.
- Maybe you know, while you're doing it
it doesn't feel the best.
But when you get done, it feels better.
- Right. You're walking around and it's like
oh that's better.
Then you know
these are all little tricks of our trade, so to speak.
- Yeah. And he said pressure on pressure off.
Cuz the reason you do that is that tells you how
long to do it.
Right. So you say pressure on pressure off.
- There you go.
As opposed to just holding it for 20 seconds.
That's
- Yeah. It's real calming.
Isn't it pressure on wax on wax off.
- There you go.
- Okay. The other next thing, number four
we got five of them here total.
Brad's gonna show the patellar stretch.
You probably just do that on that
- Patellar mobs.
Yeah.
So this is
- Patellar is kneecap by the way
- I just had someone with knee pain.
She came in and she was in her fifties.
She had knee pain, no apparent reason.
And this is one of the exercises I had
or do I had her do the pressure
on pressure off and her kneecap was a little tight.
So when you do this
it's critical that you completely relax your leg.
Your quadriceps must be relaxed.
Can, can you see that movement there, Liz?
Yep. Yep.
That's the patellar knee cap.
- He's making that look easy.
A lot of people, you know, again, they tighten up and
and so it's really hard to move.
- See if I tighten it, it doesn't move at all.
So it's like, relax, relax all these muscles, relax.
And I'll have, I'll take the kneecap
move it up and down and right to left.
And you can do some diagonals on there as well
to make sure you cover all the bases.
Again if this sometimes in one direction,
it may be painful.
You go pressure on pressure off
after three or four repetitions.
If that pain starts to get relieved, go away.
Then you keep working it.
If for some reason it just continues to irritate it.
And the pain goes up after four or five repetitions
then you'd avoid that particular direction
and work the pain
- We're not being believers of making your pain worse.
- Right.
- Let's put it that way.
For a long term fix Brad, you know
this isn't something that's gonna give you a quick relief
but this is like after you've maybe done some of these
you wanna get to the knee stronger.
- Sure.
- So one way to do that is do you wanna kind
of clear things off for the ball over there, Brad?
- Yes I do.
- While I'm do showing this.
- Yes.
- So I mean you can start just real simple
some straight leg raises.
So I'm strengthening the knee
strengthen the hip a little bit too
but you can go ahead and just bring this leg up.
You're laying down
and you're gonna start strengthening that quadriceps
you know, you've tightened up that muscle there
and you can go, you know, you can do a good set
of 20 to 30 of these if you want.
- [Brad] If you can.
- If you can. Yeah
- [Brad] Yes. That, that will be challenging
if you haven't done 'them before.
- Yep. So, and then you can even go to the side
I'm strengthening this one now
and you can go ahead and do some
of these and now you're getting the IT band that's going
across the knee and you're strengthening that a little bit.
You can go and flip over
onto the stomach and do some of these.
So we're kind of working three ways here
getting a little bit of hamstring now.
- [Brad] Right.
- And, and working it that way.
- So not only working the muscles at the knee
but the hip as well, they all work together.
You wanna not particularly isolate
but get the whole leg stronger.
- I can't tell how many times I find a patient
that who's having knee problems
that they also have a weak hip.
Right? Cause so it's not uncommon at all.
- [Brad] I got it cleared away Bob.
- All right, thank you.
Appreciate that.
- Just wait.
- Oh, look at this.
- Which one?
- Well, whatever you, you choose.
There you go.
- Look at that go.
- So now we're over to the wall here
and this is just a great way
to do some strengthening of the knee.
You can do some shallow wall squats.
And so what I like about this
and Brad's gonna show you right now
this keeps your knee from going past the toll.
When you're doing the squat.
Normally for the squat, it's real easy to do it like this.
Now watch how the knee has gone past the toe.
And that puts more stress on the knee.
So I'm right here.
I can do shallow squats.
It's real easy to do.
And it, you know, if it feels better
I can go a little bit deeper.
- Right? As long as you keep that knee
behind the plum line of the toe.
So the ball really takes stress off the knee.
Cause
- It does
- It accepts weight allows you to be relaxed.
You know, if you need something to hold onto
cause you haven't used the ball
get a chair or you could have stick there
- and know you wanna make sure your feet
aren't gonna slide too.
So, oh, I'm sorry.
So here we go.
- We can go ahead and do you know
you can rip off a good 20, 30 of those if you want.
- I do 30 as well.
- As long as your knee is tolerating.
- Right? Right.
Also don't have your knees going in
like this when you're doing have them kind of
out a little bit like this while you're doing it.
Cause this will often make your knee pain worse too.
- Sure. You, you want that alignment?
- All right.
Looks like time's just about up.
So it's watch you ready for watching.
- Take care.