- All right, Mike.
Knock knees, knee drift, genu valgus
all the same things for this kind of posture with your legs.
And we're gonna show you, it's not a problem with the knees.
It has a lot more to do with above and below.
We're gonna show you everything you need to know.
Just hold on in nine seconds.
- Cue intro music
♪ Bob and Brad ♪
♪ The two most famous physical therapist on the internet ♪
- All right, so we've got knock knees,
again, I mentioned the problem often time and usually
is not from the knees, it's from the joints above and below.
So we're talking a about, with the feet,
why don't you stand up, Mike?
We'll show this.
Can you zoom down here, Turner?
Now, if the feet are pronated or other words flat footed.
So why don't you, when the foot pronates,
the tibia rotates in and the knees actually come together.
So go back to normal foot.
Now, if we can watch us a again
and go ahead pronate and see how things go together.
Now, the other thing that happens with this
is the hip joint moves.
Now the hip joint
is actually gonna internally rotate this way
as if we have the external rotators stretched out,
that's the other part we need to address.
So here and here to correct this.
All right, now, one thing I do wanna mention
is if you have extreme knock knees,
it's oftentimes a bony deformity.
- Yeah.
- And, and those things, Mike, as you know,
I think you'll agree.
- You'll know if you have that and they're quite loud.
You can are the knees creaking.
- Right.
And even if you don't, those are not gonna be able
to get corrected without,
you're gonna need to see a doctor
and work some orthotics.
Now we do wanna mention with the foot,
you can put orthotics or arch support.
So you do not get that.
Why don't you stand up again?
So you don't get that pronation.
You can, and this is a simulation art support.
A lot of times they are cut off here
and there's support here.
And that is gonna go inside the shoe,
but we'll just put it here.
And that supports here where my finger is,
and it prevents the foot from dropping down.
And then it helps eliminate that at knock knee.
The problem with this is they can weaken the muscles
in the feet, the intrinsic muscles of the feet.
And that's not always as desirable.
So this is an option.
If you can do it without this, probably better off.
And that's what we'd like to try.
- They also gonna wear down over time
and they could be quite costly.
And some people even need customized shoes
which we've seen, which will wear out after a few years too.
The more you can improve naturally
with your body, the better.
- Exactly, right.
So we're gonna show you some ways to strengthen your feet
without the supports in just a second.
Okay, three exercises specifically for those ankles
and feet to get that flat footed
or that pronation corrected.
Okay, the first thing go like this,
grab your foot here and stretch there.
And that's gonna stretch the peroneus.
- Peroneus are located on the outside of your ankle here.
When you are in a stance, weak arches,
they are constantly shortened.
- So here, and we need to keep those flexible and stretched.
Otherwise, they compound against our efforts.
- Just try to elongate them,
hold it for 10, 30 seconds,
whatever you're comfortable with.
Put some over pressure on there.
- I like to go pressure on, pressure off, five or 10 times.
And then as soon as you get done with that,
we wanna strengthen the posterior tib.
Which is a major muscle behind the tibia.
And it connects into the ankle
and it helps support and increase that arch.
So there's two ways to do it, that I like.
The first way is you can do it on a stairway,
have some handrails to hold on to,
and watch my...
Mike can you show the part.
I'm gonna go up and-- - Then he start's rotating.
- Yeah.
- So straight up and then rotate out.
So you're rotating to the outside of your feet.
- I lost my balance.
I don't have a handrail to hold on to.
- Oh, oh.
You got some wild socks too.
- Oh God, I love them.
(Mike giggles) They're fun.
- So it's like a calf raise except for at the top part,
you are rotating out slightly.
- I'm just gonna do my right.
And right there, that's the motion
that the posterior tib is working on.
Okay, Mike's gonna show the other one.
This one you do need to have a stretch band.
- Stretch band of sword or a cable machine or something.
So you're gonna stand on one leg.
So I'm gonna use my left leg here.
And then you're just gonna do
some shoulder external rotation.
So what we're working on is my ankle strategy here,
keeping me balanced.
If this is too much weight or it's hard
I would start to drift in like this.
So this is, yes, I'm working my shoulder
but I'm also working my balance a lot.
- And he's working specifically that posterior tib muscles,
working overtime to maintain balance,
which is pulling us up and you can see it.
It's hard to see, but believe me, there's some--
- I can feel it.
- Yeah, you can feel it exactly right.
Okay-- - Harder, leg up.
Leg closer if you're less balanced,
you know, if you'd switch to do the other one.
- It's probably a good thing to do 30 seconds on the side
or work towards that as you get stronger.
And the final thing about strengthening your feet,
this is the easiest way to do it,
is simply walk barefooted just for a few minutes a day
to start out with and make sure be aware
of your arches that your feet are maintaining the arch.
Here, let's pull these off.
So here I'm going pronating.
I'm gonna keep it up here
and be aware of that conscious of that.
And then you can get a pair of shoes that are zero drop.
That means the heel and the four foot
are the same height, okay?
And they're minimalist, so they have very little support
and they force your intrinsic
those small muscles in your feet
to get stronger as you walk.
- Yes, minimalists are even less support.
A zero drop can have more padding
but they're still all no elevated heel.
So that is the difference.
These are both minimalists
so they're very skinny and flimsy.
- You wear yours all the time?
- Yeah, I wear mine all the time.
That's all I have now.
- I'm working on that.
You don't go into this and wear 'em all day long,
every day, right away.
You can get...
Well, the first day I did that,
I always overdo things,
I was getting cramps in my toe muscles
at the end of the day.
And I couldn't figure out why.
And it was because I wore these all day long.
I should have only wore 'em for four hours
for the first week.
- Wean into them.
- Yeah, that's right now we're gonna go
into the hip strengthening.
Finally, and, but not leastly,
is those hip external rotators
to help get those knees out where belong over the toes.
I'm gonna start from the easiest, then we're gonna work up.
You can just start out with lying on your side.
No strap.
No, no resistance at all.
Feet will be touching here.
You know, if you have barefoot, it's fine.
And then knee here either in bed or on the floor
and simply rotate.
It's like a clam shell Pac-Man.
You know what a Pac-Man is?
- I do, I know who Pac-Woman is too.
- Oh wow. - He's keeping his core nice
and straight too.
He's not bending too much.
People will compensate that way if they're weak.
- And you're gonna do this both sides.
Right side and then over on your left, 10 to 15 reps.
As it gets easier, if you get a loop band like this,
and then you vary the resistance.
The closer to your knees, actually the more difficult it is.
I'll go midway in between.
And though you do the same thing with the resistance
and that really makes a big difference.
I feel these muscles where your external rotators
are right there.
- Yeah, it doesn't matter how strong your legs are.
These are weak on like everyone.
- Yeah, they're starting to burn.
Starting to burn.
Now Mike's gonna show how you can do this,
the next step up standing in the weight brain position.
- You can do standing.
Obviously, the further down the band is the more resistance.
The further up, the easier it is.
You can try to do standing, just hip abduction.
So you're just kicking out straight to the side.
This is gonna work your hip abductor the most.
Try to keep your leg as straight as possible.
Don't sway.
Keep good posture.
If you wanna do a different variation
this will work your external rotators more.
So you don't wanna go too wide.
Try to keep a little closer.
- Oh, you wanna do both legs on that first one, right?
- Yes, you wanna do both legs?
Would you like me to do the other one?
- No, that's fine, I just wanted to bring it up.
- Okay, this one you're going to rotate out.
So you're gonna turn out like this and then back in.
So it's really gonna work those external rotators
the same as the clam shell, but just in a standing position.
Again, hold on to something if you need to.
You can do these with other loop bands, cables,
even at the gym if you have a gym membership
they have machines like these.
- Do they? - Yeah.
- I don't get to the gym much anymore,
I'm too old for that stuff.
- But if you wanna doit at home, just get a band.
- I can really feel these glutes
and those external rotators, they're starting burn good.
- This is actually a little hard for me
'cause I have more motion than this
but I'm kind of limited with this band.
So get a band that works for you.
- But you can see how that strengthening
is gonna clearly help that knock need posture.
So very good, this is not an easy thing to get through
but you can improve work with these exercises,
have fun and you know, try the shoes out.
Anything else?
I'm on the wrong side.
(mike laughing)
- Go slow, start easy.
Strengthen the foot, strengthen the hips.
Don't do all of it at once.
Try one thing at a time.
See what works and then-- - We're just babbling now.
- We kind of are.
- All right, thanks for coming.
Enjoy the day and be careful.
- Work on your knees.