♪ Bob and Brad, ♪
the two most famous, physical therapists, on the internet ♪
- 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.
- Today we are talking about 12 daily habits
that contribute to, or maybe even caused your knee pain.
Let's get right into it Brad.
- So that would be like taking a hammer
and hitting your knee.
- That would do it.
These are simpler than that.
One is just sitting with the knee, greater than 90 degrees
which is a right angle.
- Right
- So if you sit at a chair all day and you're like this,
and you got your knees back,
or even if you sit on your legs,
I know you've done this, right?
Yeah. Like, look how much stress you're putting on a knee.
You got extreme flection. You're really grinding the joint.
So even this light, you know, it seems innocuous.
Doesn't it? Doesn't it seem innocuous?
- Yeah. It's like, well, what's the big deal?
Well, you know,
I think if you sit like that for short periods of time,
and then you move your leg, it's fine,
but for hours at a time.
- So over time,
you really want to be more like this, or like this.
- Better circulation as well, down to your feet.
- And it's better just to do this once in a while.
- Sure, get a little motion.
- All right. Standing with your knees locked.
- I don't do that. I never had a problem with it.
- I had trouble, big trouble.
- Cause my knees inherently don't hyperextend at all.
So it's kind of normal for mine to be flexed.
That's just nice.
- When I used to go like this, cause I was tall.
- What going through doors?
- I try to be down on the same level as people I would,
I would stand with my knees, extended.
- Physically you mean?
- And I remember a therapist pointed out to me
while I was in school.
Well you're really hyperextending your knees.
They're like, really?
- Do yours kind of lock backwards a little bit?
- They will, if I do it,
I don't do it now.
I stand with my knees slightly bent and that really helps to
have a slight,
to have one foot right in front of the other and just put a
slight bend to the knee. That just makes it a lot easier.
Another one,
you see this with new parents when they like hold their,
their toddler or their baby on their hip and they, they're
leaning all on one leg.
- You kind of get that, you, hook them in the hip.
- It stabilizes.
- It works pretty good.
- Right
But it puts a lot of pressure on one leg,
especially if you're having problems with that one leg
- And it's a cool stance too.
You look cool when you're standing like this
- No you don't.
- Some people.
- All right. How about when you lie down at night?
I even said it correctly Brad.
- Yes.
- Now I do this. I follow this, religiously Brad.
- I don't know what you're talking about.
- When I sleep on my back...
- Oh yeah.
- I put a pillow between my legs, so my legs
aren't straight all night.
- Where do you keep the pillow?
- Just right here.
- You keep it on top of you?
- No, I leave it right under my knees,
- Underneath the blanket?
- Yeah. Underneath the blanket.
Cause watch this. Now if I to lay on my, lie on my side,
I'm going to take it and put it between knees
and I go like this.
- Well, I tell you that, I don't do that.
Cause it don't lie on my side very much, but I've done that.
And it's like that really feels good.
- Yeah. And it stops the knees from knocking together.
- Yeah. So you got those bony knees.
- It works really well for me.
It was something I was having trouble with and it took away
the, any issues I had.
Inactivity.
So, people think that a lot of times when my knee hurts is
best to give it a rest, right? Or no movement at all.
And think about it.
In your childhood, when you're moving all the time,
of course you have no knee pain, because you're getting lots
of natural fluid lubricant.
- Yes, the synovial fluid.
- And you're getting lots of blood flow.
So movement is needed to increase blood flow and lubrication
to the knee.
- Sure
- So you don't want to be still.
We like biking, especially in nature.
You get double benefit.
- More relaxing.
- You can do some of these.
- Yep LAQs, just longer and quads
or just kicks as you,
some people
- Walking is fine.
- Yup.
Boy, if you can get in water and do some water exercises,
that's really good.
Cause the weight-bearing is so much less.
I know that's not an option for a lot of people.
- Another daily habit, is if you don't do any strengthening
at all to your knees and the muscle around,
that could be a problem.
You just need to follow our program.
Why don't we talk about our programs right now Brad?
If you go to bobandbrad.com
- That's our website.
- You'll find one on knee pain.
And this video is a part of that.
- Right.
It's a whole series of videos on knee pain.
And one of the videos is called how to strengthen an
arthritic or painful knee. We just did,
we filmed it.
- It's about 10 minutes. You watch the film.
There's a PDF printout, click on it, print it out.
It has review of the whole video and pictures of the
exercises. It's a win-win situation.
We don't even ask for your email.
- Or any money.
All free.
- Exactly. I was going to say if they want to donate,
but we don't even have a donation page?
I was just kidding.
Yeah. Anyway, we got another number on.
- Number nine.
If you stand a long, let's say you stand for living.
You got to stand
- Right
- All day long.
You should take a break every 30 minutes or so,
sit on a chair and actually bend your knee and flex it
with a five second stretch. Do it five times each side.
- Yeah. Oh, I just cracked mine.
No pain. So that's good.
- Sometimes if you're on a chair,
you've got to slide your butt forward a little bit so that
you have room.
- I can demonstrate that, even just a stool to sit on.
If you don't have a chair to sit all the way down,
but still to take some weight off the knee,
it's a little bit harder to do this on a tall stool.
- All right, habit Number 11,
just allowing the knees to get tight.
Let's say you sit a lot. When you sit,
your knees are bent the whole time
your knees lose the ability to straighten.
So you may want to straighten the knees. We'll show,
you know, showing them the video in the program
section.
- Oh how to stretch
- your knees. So, and number 12,
I hate to bring this up because people who are overweight
know that they are, and they know that it's a problem.
But obviously if you can lose some weight,
you're putting less stress on the knees.
And also, the habit that I see a lot of elderly people do,
they have their purse,
elderly women and the purse weighs like
a ton. I mean, I pick it up and
that's the first thing I'll do with them.
When I see a patient, I would pick up the purse,
move it all the way like, oh my gosh,
what do you got in there?
- Do you dump it out and say, this is better?
- That's it.
Get rid of that stuff.
But really you try to lighten it up because if you're having
knee pain,
even that extra 10 pounds can make a big difference.
Some are 10 pounds!
- You weigh them or something?
- I don't know
I don't know
- I know my, my mother, she, her memories, not the best,
but she never forgets her purse.
- She doesn't?
- No, that is one thing.
- Interesting.
I can't tell you how many times we had to drive back
somewhere to find my wife's purse, oh my god.
- Really?
- Yeah, one time she left it on a car,
and it fell off.
Didn't know it.
- Yeah.
- Yeah. Well, one thing at least you're, you know.
- It's a trial.
- You didn't get mad about that?
- Happens to me too, so I realize that balances out.
- Like leaving your cell phone on that car.
- That, you done that?
- No, no, no,
- I haven't done that one.
I put, maybe a drink on the car.
- Yeah.
Well, that was when you were younger.
- We got to go.
- All right, thanks for watching.