- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together, We on the most famous physical therapist on the
Internet.
- In our opinion, of course, Bob.
- All right, Brad
you wanted to talk today about someone
who has a buckling knee.
- Right.
- And that's a knee that's giving way.
- Right?
- Basically, right.
- Oftentimes it's after a surgery at knee surgery
or you were non-weight bearing on crutches
for whatever reason,
and that one leg gets inherently weak, just because
of the non-activity.
There could be other reasons too, but the symptoms are when
you take that step and the knee goes like this, and you feel
like you're gonna go down and
- Feels unstable, right?
- Right. And, and sometimes people you will fall,
- Sure.
- but oftentimes they
they buckle and you catch yourself.
And the typically the reason is, is weak,
- Quadriceps?
- Right. Exactly. How'd you know?
- I, I was just taking a guess.
- (Brad chuckles)
- So you're, so you're gonna show the top three
exercises for this?
- Well, right, now these exercises you do not have
to go to the weighting room.
You don't have to buy any expensive equipment
and they're very effective.
So alls we need is Sarah.
Good job.
Help us with that ball.
Yep, throw right in there.
Good job.
So,
- All right.
- You need a ball about six inches in diameter
and you need one that's a little squishy, okay,
to work best.
So are those kick balls, or this is just one
of those real cheap ones from wherever.
And it's been around for a while.
- Big box store.
- Yep, exactly. $2.99.
Probably get it for $2, $1.99.
So we're gonna start out on the floor.
You can do this on your bed, but you should do it where
you have a firm surface, like your carpeted floor
works real well.
You're gonna take this ball, put it right under your knee.
All right.
Are you with me?
Okay. Give them time.
Okay. Everyone's done.
Okay. Now the group is ready and you're going to
keep the heel on the ground.
You're not gonna do this, although you could do that.
But what we want to get more strengthening is to
squish that ball.
You can see the ball squish out.
I'm keeping my heel on the ground.
Squish two, three, four, five, six, seven, eight, and relax.
- [Bob] So eight, and then how many repetitions
would you do?
- [Brad] 10. Yep.
- [Bob] 10.
Yep. Okay.
- [Brad] You know, if you're really getting wore out
you only can do five and you feel
or if you get cramps or something like that
you are gonna go less, but six to eight seconds.
Or if you want to count to ten one, two, three,
four, five, six, seven, eight, nine, ten, and relax.
It's important to relax for about, you know, 10
15 seconds between each set.
Okay. That's one way.
And obviously it's nice to strengthen
at least to a therapist, not in an open chain,
we call that in a closed chain.
So you take a chair.
And what I mean
by closed chain is putting weight through that leg.
All right.
Put the chair up against the door or a solid wall.
And if you're real tall, you'll need a taller chair
but you could still do it like this.
And what I'm doing is I put my feet up
so that it can't see right there
this touching the back of my calf right there.
And you simply lean back.
And right now my quadriceps are working quite
a bit to hold me up.
And that kind helps duplicate that heel strike.
And if this gets too easy and again
you can do the same frequency and hold time.
- [Bob] So again about hold for eight
eight to 10 seconds, that repeat 10 times
- Right. If it's too easy, you can emphasize
and arm just toe touch here
and then wanna emphasize the weak leg.
So I just gotta balance.
You need to hold onto a cane or something, same thing
eight seconds or so at 10 repetitions.
And then number three, back to the ball
put that up against the wall, putting weight
through the leg that you're squeezing the ball with
and you're gonna get your heel pretty close to
the door or the wall.
And let's see if you can see that I got weight
bearing weight through there.
I'm gonna push hold.
Same thing.
We're gonna hold that count of eight to 10 and relax.
Give it some relax time.
It's important that you give it rest time.
Squeeze again and relax
And you can do 10 of those as well.
So three different exercises.
You don't have to do all three of them.
You could do 10 of all three
or you could just start out doing one set
but they will definitely get those quadri-
I can feel 'em in my quads right now.
- And I, what I like about Brad, as you mentioned already
is that you're weight bearing through the leg
like you would be when you're walking,
- Right.
- So it simulates that
and it's kicking in at that time,
- Right.
- That's you know, you can do these, but that's not
gonna help the, the buckling, you know, incident.
- Right. That weight bearing
through the joint test that gets the hip muscles activated
and balanced and all kind.
- That's what I'm trying to say, Brad,
I'm kind of impressed.
- You are incredible, Bob.
- It's amazing that you were able to come up with this.
- (Brad chuckles)
Well, what, what, what he is trying to say is
we can fix it just about anything except for
- We can't fix that broken heart
no matter how we try, we just can't.
- But we're working on it.
We're okay.
We'll let you know a little bit be big video
- Then. Yep.
- (ball bounces)