♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Gotta love that science.
Hi, folks,
I'm Bob Scrupp, physical therapist.
- Brad Heineck physical therapist.
- Yeah, we're the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Science reports successful treatment for arthritis,
joint pain, and rheumatoid arthritis.
- Exactly, Bob.
- So, you've got some studies here, Brad.
- Yeah, Bob.
I decided to do some homework
because, naturally, as physical therapists,
we wanna know if what we're doing
is really do some good. - Proven.
- Yeah.
So, that's what I did.
- All right, very good.
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- All right, Brad, take it away.
You are in charge. - Okay.
Arthritis.
As we age, I'm starting to feel
something in my hand when I wake up in the morning.
I'm pretty stiff,
I can't make a fist.
I'm kinda thinking this is
- This is the way life's gonna
- DJD.
We just say DJD in the therapy world
'cause it's easier to write.
- Degenerative joint disease.
- Right, as opposed to arthritis.
But I know a number of other people
that have rheumatoid arthritis
and just typically osteoarthritis,
joint pain from wear and tear.
So, what can we do?
We always talk about get the joint moving
because if the joint moves,
it's gonna be healthier
than being a static.
- That's right.
Non-movement is a problem.
- Right.
So, the first thing I found
was a simple pamphlet from the Arthritis Foundation
and they talked about if you're able to exercise,
if you're in the middle of a flare up
and you have a lot of pain,
a lot of joint swelling,
it may not be the time to exercise,
but arthritis tends to flare up
and cool down,
and get it when it settles down through medication
or whatever you're using,
then start your exercise,
and it's not gonna be aggressive,
we're not gonna go out and sprint,
we're not gonna lift heavy weights.
It could be walking, water aerobics,
resistance exercise, and get some exercise.
So, it increases your flexibility,
increases your strength,
improves your sleep,
all of these things that follow along
with general exercise. - And decreases pain
versus release of endorphins.
- Exactly, right.
Natural.
- Lots and lots of good things
when you get things moving. - Right.
- Arthritic joints don't like to be still,
but Brad made a good point,
there's times where it's so flared up
you just can't move it. - Right.
- And then, you just gotta maybe take some medication
for anti-inflammatory
and let it calm down. - Right.
So more specifically, the science.
How did we get to the sciences?
I looked up a study
from the British Society for Rheumatologists.
This is 2012 they did this study.
It was specifically for resistance training,
just strengthen the muscles
and really work that aspect
and how does it respond? - You're talking
about low intensity resistance.
- Right.
- You're not talking about big heavy weights and such.
- Right. - You just wanna give it
a little bit of resistance.
- Exactly.
So, it may just be some dumbbells.
I really think, and therapy across the board
for years have used resistance training.
- Right.
As far as exercise bands or exercise tubing.
- The results of this study
did clearly show that it's safe
to resistance train if you have arthritis,
they had a 50 foot walk test.
- Oh, sure. - They would look
at that quality of the gait and time it
and that improved, specifically,
for these people. - Interesting.
- As well as they did muscle strength tests
with actual scientific measuring devices
to measure did the muscle get stronger,
not by appearance,
and that was true.
People could improve their strength.
So, I just wanna give an example.
- Yeah, we're gonna use examples here.
This comes home to me
because I had hurt my elbows, basically,
by doing really kinda heavy lifting.
- Right.
- And I had to go back to the drawing board here
and actually use these resistance bands
using our wall anchor.
The wall anchor, what we do
is usually set it up at three different levels.
The first level is just high enough
so you can reach it, basically.
- So, that one's for Bob.
Why don't you move, Bob?
- Yeah, sorry.
That one's for Brad.
- This one's for me.
Now, this one's got three bands on it.
You're probably not gonna go to there.
We just pop those off of there.
- And that's what's nice.
You can start off with one band,
but I went to these and eventually I was able
to work my way out of it
and even though I'd have a little bit of pain
when I'd start, by the end of the time
I was doing it, Brad,
I was no longer having pain.
So, he's showing a good postural exercise here right now.
So, he's moving the arms,
but he's also strengthening the postural muscles.
So again, it's great for giving you the variety
from going to low resistance training
up to you can throw more bands on,
make it more intense,
more higher intensity, right?
- Exactly.
And with these different levels,
you can work different muscles.
I'm gonna come at this level
and I might just work a rotator cuff,
which is good for that shoulder joint.
I'm gonna work that elbow joint,
work them both at the same time,
and then for that hip joint,
now this is something
that I like.
Where did I put that band?
- A lot of the kits that you buy,
along with the wall anchor,
actually have this cuff that comes along with it
and you can work your legs,
and what's nice about it is,
like this one is a great,
almost isometric exercise for the knee.
You're strengthening the knee,
but you're not moving the knee joint.
- Right.
And you could work it this way.
- [Bob] Sure.
- And you can do these sitting down, as well.
Well, not quite like this,
but there are options.
I'm gonna work this hip in all four directions,
just a quick demonstration.
And again, we can throw that knee in there, as well.
I'm using a stick to hold on to.
Got the Boyer stick,
but you can use what ever you have
that doesn't slip on the floor.
- You can hold onto a chair or a countertop or whatever.
- Exactly.
- And I'm just gonna put together
our two second sales pitch here, Brad.
You can get the wall anchor on Amazon,
but if you get it from our website,
BobAndBrad, you'll actually get four of them
instead of three.
- Right. - We throw an extra one in.
- Four anchors gives you more options.
- It's nice.
Gives you more options.
All right, Brad.
You have another study to talk about.
- Next study we're gonna talk about
is can you do aerobic exercise
and is aerobic exercise beneficial
or more beneficial than non-aerobic.
So, there was a study
by the American College of Rheumatology.
They took 120 people,
50% of them they put in an aerobic exercise,
50% non-aerobic.
- Would you define aerobic as you're getting
the heart rate up? - Right.
Right, you're getting the heart rate up
to above 50% of max,
which means you can still talk.
You should be able to communicate with someone
without having to catch your breath,
but at the same time.
- You're working a bit.
- Right.
Exactly.
You may break a sweat, that type of thing.
And the results were clear.
They said it was a distinct distinction.
Can I say that?
Distinct distinction?
(laughing)
- Can you give examples what the aerobic would be?
- Well, they did water aerobics.
- They did water aerobics.
Okay. - Yep.
Typically less weight bearing on the joints,
but you can do any activity that your body tolerates
that you like to do
that get the heart rate up that 50%.
- So, biking would be a good one for that.
- Right. - If you're
biking hard enough. - Right.
Exactly. - Yeah.
- A stationary bike would be probably good
for a lot of people. - Right.
It's more consistent that way,
otherwise you're going up hills and down hills.
- Exactly.
But they actually showed the aerobic capacity,
they tested that,
that naturally got better.
Not surprising.
Again, they did the same test gait speed,
the 50 foot walk test,
their gait quality and speed went up.
- Their walking quality.
- Yeah, so they're walking improved,
which that's pretty important in daily life.
- Especially when you've got arthritis
in your hips and knees and maybe ankles.
- And they also did a scan
or a test - A test.
- For their depression and anxiety,
and that both improved.
- And I think you find that pretty universal,
is that whenever you exercise,
those types of things improve.
- Right.
It's nothing new or surprising.
- Right.
- So, the big thing is people that have arthritis,
you have this pain,
particularly a lot of people,
in the morning when you get out of bed.
You gotta try to work through that.
That can be extremely painful
with people with rheumatoid.
- But that's a good point though, Brad.
Why is it hurting in the morning?
Because you've been still all night long.
- Sure. - The joints
have not been moving all night long,
so as the day goes on,
if you find out that things feel a little bit better,
then that's showing you right there,
that movement is good for that joint.
- Right, right.
So, we've got...
It's just kinda.
- We're giving you some options, here.
- Exactly.
Go ahead, continue to watch our videos.
We got a lot of options
on low-intensity exercises.
Go to the fitness gym.
A good option, Bob,
now this is only for certain people,
but if you can go to a personal trainer,
you have to pay for them, unfortunately,
but they will really
- Yeah, they can customize a program for you
so that it will actually - Actually,
physical therapists are even better yet.
- That's right.
We know. (laughing)
Wow, now you're gonna upset all the trainers.
- I know.
I don't wanna get them upset. - We get the yoga
people mad, now it's gonna be the trainers, too.
- Good.
- Thanks for watching.
Good?
- Good luck, I meant. - Good luck.
- Good luck. - Okay, thanks for watching.
(cheerful sting)