bob and brad
the two most famous
physical therapists
on the internet
foster bread posture what do you mean i
got posture hi folks i'm bob schrupp
physical therapist how's my posture oh
brad heineck physical therapist together
we are the most famous physical
therapist on the internet in our opinion
of course today we're going to show you
how to strengthen arthritic or painful
need
you're a little bit bound down by the
fact that it hurts so sometimes when you
strengthen it that makes it hurt more
right and we don't want that yeah when
it's painful you just automatically
guard it right um so there's ways around
and we'll show you something yeah let's
start with the first one the most
easiest and this is a very common muscle
to get weak when you have knee pain
that's the quadricep muscle
muscles yeah if you ever feel like
you're walking and your leg wants to
buckle right because the quads weak and
this one's a very easy one to do you
just get a pillow you can be do it on a
bed if you want sure and you place the
pillow under the knee yeah and you're
just gonna press down with the knee
one two three four five six seven eight
nine ten which is about six seconds five
seconds
if you want to go through them fast but
no you want to go about six to eight
seconds um
and this is nice like on your bed or a
couch where you kind of lean back and do
that that's very convenient yep
really easy anybody can start this one
it's not going to hurt you because
there's not very much knee movement but
it makes a big difference and you can do
three sets of 10
three times a week right to start
and i think you know the pillow the size
of the pillow you could try a towel roll
may you know move things around a little
bit so you're getting a comfortable
position yeah you can experiment with it
all right next one number two is shallow
squats especially for the beginner
if you do shallow squats which mean you
don't go very deep
you're actually not getting much of the
knee joint and there's not much grinding
going on
right so i always
think of it and tell my patients you
know you got some arthritic problems in
there and we don't want to get too deep
and as you work it more we're kind of
smoothing off that our that arthritis
grinding a little bit you could do ball
on the wall brad
sure or even if you have a slice yeah
i've had people do this a lot of times a
door that is smoother than a wall
that allows that
if you have a ball
about this size or or the bigger ball
that really these work really nice
this is a great way to to do squats yeah
so feet wide make sure your feet don't
slip you know if you got a smooth floor
you got to have something with grippy
shoes and then you know and you don't
want to be responsible for anybody
right and you just go down as far as you
want you're not gonna go way down to
here right away and you may never get
that low eventually you may yeah you
know it's it is what we have kind of had
a change of thoughts right right haven't
we knees over toes now we believe in
that that we should train it well i'm
still working i'm a slow believer i'm
thinking yeah it's okay but if you've
got arthritis and you're older if it
hurts you're not gonna do it yeah take
your time yeah you know what you only
have something like this so you've got
something solid and you know then it's
okay
and then the ball actually works for
doing well for deep squats it does yeah
and if you do want to go knees over toes
and i've got something hold you know if
i do like this it's not painful but if i
go like this oh then
use your assistance
the other option is you can actually do
squats on a slant board brad yeah you
know a lot of people may not have a
slant board right and that's well they
don't have a ball either sometimes but
but you know
like i said you don't have to have one
of these big balls for this one because
you're not putting your body weight on
it so if you get on a slap board it's a
lot easier to squat down further because
your heels don't come up obviously yeah
they're already up yeah um it needs to
be a grippy slant board this one's got a
really nice grip you know and i think
even like something like this a sturdy
chair to help you balance would be a
good way when i do brad i actually have
one of those boards at home yeah and i
put it in front of my bed and i just go
like this oh no you use the bed for
christmas yeah exactly if i need to and
a lot of times you don't and then if you
get tired you can lay down and take a
nap yeah just fall into it and
wake up a few hours later and you're
ready to go
all right split squats we just did a
video on these brad for the beginner you
can actually put a pillow down if you
like you can start off getting into the
position like this and you can actually
use the the bed or the couch
yeah i'll give you a little little help
there going like this
yeah i'll tell you it's been made that
huh no it's been amazing to me brad
i started these and i did need that at
first sure i mean i'm very weak and how
much they have come along now sure how
many what's your repetition i do 10 and
then i do 10 another 10 with the knees
bent like this yep to get that and let's
see how that yeah how do i tolerate that
and i go like that i do a little crack
in there but no pain right yeah you know
if your knee cracks and it doesn't hurt
no it's probably fine right it's
probably okay we're not sure
well you never know one time it cracks
and it hurts now you can do hamstrings
and you can do it actually just bridging
itself is a way to do hamstrings you're
getting some
it's good for the beginner yes and if
you go further out it's harder on
hamstrings yeah if if you think about
digging your heels in
down too that'll give the hamstrings a
little more work now if you have the
ball
you're probably not going to do this on
a bed but no
you do it on the floor but you could
start with just digging the heels in and
pulling it back and forth again for the
beginner yeah think about squishing the
ball you can see bob is
yeah getting his heels in and you could
also do single ones you know just
pressing the heel in
but then you could also do double with
the butt lift it up yeah oh look at me
cool yeah so you know it's amazing but
you're working hamstrings yeah some core
uh some other hip muscles that are
helpful now brad you'll do these two
won't you that's too much for me yeah oh
especially yeah you know if you're on
the floor it would be a little stable
so next one is uh again kind of a call
out to the knees over toes guy sure um
he actually does he strengthens the
anterior tibialis which is the muscle in
your lower leg here it helps
when you're going up up there
one way or another we're going to
strengthen if you don't have any because
it is kind of a hard one strength but
this works good
you can start out by leaning on the wall
and simply very simply bring your toes
like that and that's
you know if i did 10 of these in a row
and especially i went to one foot that's
right quite a bit harder right um so you
start off with just both of them at the
same time do ten and then work till one
and this works better with shoes on i
don't think right you could do it with
your shoes off but it's probably better
you get a little more um leverage that
way it's not a typical one you hear of
with uh strengthening for knees no and i
still don't yeah you know you don't buy
it dude well i do but not
uh and the last one
this one i i think you will agree with
even if the gastrocnemius does go across
oh right and
it helps strengthen that so we can start
off with both legs
you know you can just go like that yeah
and then eventually just what they want
to see is a shot of your butt
focus down lower
yeah yeah get it down there and
eventually you could add weights and i
suppose or i used to see guys that
would get guys that would
grab on the back yeah those they're
crazy yeah from the top up there yeah
but you you want to make sure your knee
is more straight if you bend the knee
more the ham the gastroc you're getting
the soleus yeah which doesn't crush the
knee no but it'd still probably be good
for it i mean the anterior tib does that
though there we go you know you don't
have to necessarily do all of them right
you may want to try to get a fair amount
of them uh do the ones that don't aren't
painful for sure yeah for sure right and
by the way uh this is a part of a series
of programs on treating the knee
uh a series of videos on treating the
knees so go to bob and brad.com go to
the program section and look for the one
on knee pain
watch the ones that pertain to you yeah
just look at the titles you can scroll
through them when you see one that says
oh that's what i need
watch the video they're usually about 10
minutes long there is a pdf printout you
can click on
and it'll print out a review of the
video as well as the exercises so it's
nice to have uh right now yeah there's a
pdf on this one on this video that we
did today with the pdf on all of them i
know
well i'm just showing you as an example
there's a pdf of the this one so if you
want to see the exercises without going
back just we'll have them laid out but
they're not on the screen no you can
turn the camera off this is another
problem all right thanks for watching
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