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 Bob
Brad we're gonna talk about seven
60 second stretches that you can do to stop your knee pain now
60 seconds, and the reason we did this is because people are busy Brad, they don't have time for pain
They certainly don't have time for pain in their life as far as knee pain so you know give these a try
Some of these are gonna help
Specific problems that you may have with your knee and we'll try to mention those problems as we're going along
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Okay so let's start with number one Brad, this is a good one
especially for people who have arthritis
in their knee, this is a Mckenzie technique but what you're gonna do is you're gonna put your leg up on a stool and
What you're gonna do is this is especially if you are lacking full extension, if your knee isn't straightening out all the way
With arthritis
Any little gain you can make is gonna decrease the pain they've found
Because what you're doing now is if you can increase the motion in the joint you're spreading the forces out more
If you're just moving in a small range it's wearing out the knee at that one spot
What we're gonna do again if you're lacking knee extension at all I don't care even if you don't have arthritis
This is a good one for you to do so you can do pressure on, pressure off
And you actually say the words because that tells you how long you're gonna do it
Right it's kind of a built in timer
Pressure on, pressure off, now you could kind of sing it-pressure on pressure off
Awful
And what's nice about this is it's very easy to do throughout the day, you know you can be at the office and you just
Put your foot up on you know your neighbor's desk and
Or neighbor's chair and just go ahead and do a few of these, in fact that's how these work out better is
If you do them like every hour or you know throughout the day, you're gonna get better results
And you can do ten of them, sure yeah, probably ten's enough,
Now we're gonna go into the opposite direction
The same is true is if your knee is not bending as far as you know the nonpain side
Right if it's stuck and you can only go about this far and it should
go up to here, if you can regain that range of motion
It's gonna decrease the pain
Also if you are having trouble with meniscus I have found with people sometimes if they have trouble with their
Meniscus tear or maybe a piece of the meniscus is floating around there
Sometimes just kind of readjust things, I've seen this happen more than once Brad
So what you're gonna do is you're gonna get a chair and you're gonna work on
This is a Mulligan technique, gonna give credit to Brian Mulligan and
What you're gonna do is you're gonna do a movement you're gonna grab onto the lower leg and
you're gonna turn It counter clockwise
Now that's for the right leg, for the
left leg you'd be turning it clockwise, so I'm grabbing like this, turning the lower bone
this way, towards the big toe, towards the big toe, that's a good way to put it on
And keeping pressure the whole time I'm bending the knee
And I'm trying to bend as far as it will go, pain free
Do you always workout with those cool socks? No these are my dress pants socks
I'm looking like the classic nerd aren't I
But we're still talking about the knee yeah, so this is a nice technique, same thing again ten times
Pain-free, if you can only go this far pain-free just go that far, if you can go all the way down
Go all the way down as long as it's pain-free, again obviously on the other side i'm gonna go clockwise
Now i'm going towards the big toe and i'm bending the knee
All right are we clear on that Brad? Yes Bob. I used to have one instructor: Are we as clear as mud?
He had a little southern accent and said are we clear as mud, okay you can also just do regular
stretches of the knee into flexion, you can you know lay on your back
And then you can just go ahead and pull the knee up into flexion like this, Just regular stretches, pressure on
Pressure off pressure on pressure off
All right now if you're having a patellofemoral problem
In other words the pain is happening kind of around the kneecap, maybe it feels like it's underneath the kneecap
Generally it's gonna be helpful to stretch that kneecap. This is really common going up and down stairs
Particularly down stairs is usually a little more painful than up but
So what you have to do is you have to make sure the leg is very relaxed
And you can take your thumbs and you're gonna push the top of the kneecap down
And I'm pushing on pressure on pressure off pressure on pressure off
Pressure on pressure off, because the kneecap is made you know it should float around, that's normal it's actually part of the quadriceps tendon
so all the
Quadriceps connect to the top and then there's a tendon at the bottom of the kneecap that connects to your tibia and if that needs
To float free up and down, yeah we're gonna go side to side too, yep i'm gonna take my thumbs and now
I'm pushing it out this way, that was my segue into this Bob, very good
And then I'm gonna push it the other way towards the other leg
I just had a patient I was doing this with and it just
Absolutely she couldn't even watch it, she said that just freaks me out when I see someone move my kneecap, a lot of people get the heebie-jeebies
It just bugs them and then I can go toward me too, just taking my two fingers and moving it this way
Now
Just by loosening this up it's going to put less stress on the underside of the patella or the kneecap
When you're working out or when you're doing things
So hopefully that'll relieve, again it should be pain free, I don't want you to you know ow ow ow it's hurting
It should feel fine when you're stretching it, right maybe the first time a little pain but as you do it more it gets
Feeling better and better to pain-free, all right if you are getting pain like let's say on top of the knee, quadricep tendonitis
This is a good one to do
This is one, people who ride bicycles can get
Particularly if their seat's too low
I just had someone that got this now, and his seat's too low on his mountain bike
So we're addressing that problem, This is one of the issues Brad and I brought up many times because I have a
friendly guy in the neighborhood, he rides a bike and his knees are going way up high and I want to tell him
But I just don't feel like I can, I feel like he's gonna be insulted
Now with this if you can lay on your stomach comfortably it's a good way because it
stretches out the rectus femoris, one of the quadricep Muscles and it keeps everything in that neutral position
Be careful about a hamstring cramp because some people will cramp up here and
You pull like this and that will stretch you'll definitely feel that stretching the quadriceps
Even better if you do have a stretch out strap like this or a Yoga strap, we got one listed below
in our Amazon products that we love
So if you go down into our description you can see this and you can see how this makes it a lot easier
To do, you can go on it and the nice thing about these are straps is they got loops
So you can put your hand in
If you're not it's just easier one way or another you can just see how easy right now stretch on stretch off
And if you want to hold it longer you're welcome to do that
Well it does feel good
Now you can do this sideways too right Brad? Sure, you can move on to your side if you have a strap like this
You go like this and
Get these straps now I can do it here comfortably right around my shoulder and that feels good and it gives me and then I
can work it back there, I'm getting a good stretch, when the knee goes back
Is when you really get the stretch, if I'm stretching up here, not so good
Bring it back to here and you can see with the strap I'm really
Making life a lot easier, and if you have good balance you can actually do it this way
I stretch it this way in the mornings just pull back
Foam roller is another possibility, right Brad?
This is one of our favorite ones, it's a little less dense and softer, we have this listed down in our Amazon products too that we like
All right so I'm gonna work here, now you're not gonna roll over your knee cap, that's gonna be uncomfortable
And irritate things, but by stretching out this muscle again you're taking some of the stress off the knee and especially again like a
quadriceps tendonitis it's gonna feel a lot better, You make sure that you roll
You can see I'm doing the inner part of the quadricep and then over the middle part and then over on the side as well
You get all those fibers, you want to maybe just go ahead right catch the next two right away Brad or the IT band
A lot of bikers get this outside knee pain
The IT band comes all the way down attaches here and there's some rubbing down here when it's tight
Some runners get this
So you definitely want
To make sure, you want to stretch especially up in the tensor fasciae latae area right Brad?
We're talking way up into here, right in that muscle there, roll that
All the way up and down that IT band here and this is where I need to
unweight myself a little bit because it can be a little tender
You really can't stretch the band but the band by stretching it you're stretching the muscle, sure I don't know if that makes sense at all
Just believe us, yeah just believe us on that one
Then finally Brad why don't you do the hamstring too?
We'll show some manual ways that, no the hamstring with the roll, oh you mean the roll I wanna stretch it
We'll show some hamstring stretches
Just a little minor miscommunication
All Right
So we're gonna just roll this and
Oftentimes if you cross one on the other you will get a more aggressive stretch or
Soft tissue work with the roller
And I like to get right up to the buttock area where that ischial tuberosity, where it connects
From the muscle to the bone, so if you don't have a foam roller you certainly can stretch these without it
we can do an IT band you can actually hit this by
Even against the wall like this, you can stretch like this, and then you can
Cross over like this, I'm stretching this one and you can look at how I can really put pressure on there
I really get a good stretch on it
Do you want
To show the one laying on your back Brad for the IT band with
You want to do that cross over one and pull it up, oh the figure four yeah I was waiting
To do the other one but this is good so i'm gonna cross like this
Ankle on top of the knee and then you'll see I usually grab over here, you can grab here if you want, but here
you can push here and here
I take my forearm right there
Right there and I put my hand here and I get a really nice leverage
Again though if you're getting pain on the outside of the knee you want to stretch that IT band out
It's gonna pull on that area and put stress on it so it may seem a little strange you want
To show the other one that your friend was talking about Brad? I had a friend, when he was in his 50s he was
Running a lot and having knee pain and biking having knee pain and he thought he'd have to hang it up
I'm just I'm not gonna be able to do these activities and he said this stretch right here
He would go like this and pull here and stretch that IT band
He said it just took care of it, changed his whole life, This shows you how
Stretches you know can keep you going and would he have stopped
All he did was this one simple stretch
He found that key spot and I have found that on people for that to be true, now a hamstring
The way I prefer to do a hamstring is to lay down and I actually put my foot up on a banister
But again this is where the stretch out strap comes in real handy or the yoga strap, whichever one you like
Put it around the foot like this and
Hands go into the loops and
Up you go, this one works out really good
This is nice because you can do it and relax when you're laying down, if you're doing some other stretches already laying down
you can incorporate this in
When you're watching TV
You wanna show your stretch of the hamstring Brad? Yeah you know before I go running this is what i'll do,
Outside I've got a
Stair that I just put my foot up, keep my back straight, so i'm not stretching my back, i'm stretching
What i want down here
And I breathe and relax and hold it for maybe 10 or 15 seconds
Did I tell you about the guy? He's a
Construction worker, he would do this stretch and he have a cup of coffee and he said he would put his foot up at home
Until he got done with his cup of coffee, then he would do his other one, yeah he said
It made a big difference on his back pain, Right it does
We'll have to have a video on that too, the final one you're going to do is if you're getting some pain on the inside of the knee
Especially what we call over the pesanserine as bursitis
That's a big word but pes means
anserine means like goosefoot
But anyway a stretch for that, there's a lot of different ways you can do it, you can go ahead and
Put your foot up like this and stretch
The idea is to stretch the adductor muscle, you can bend your knee like this right Brad and stretch down like this
Again I'm stretching the inside, you can just lay down and do it yeah
Do this one to get those muscles if you're able to get in that position
This is the way I do it in the morning, I'm laying down on my back and just letting it stretch out that way
So give these a try, again these aren't ones that you know you have to do it every one of these
You want to pick the ones that seem to help, rand those are the ones you're gonna want
to repeat day after day, all right, we're running long Brad so, thanks for watching
How did that time get away from us? I don't know
you