♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- We have a substitute camera man today, so.
- And he's doing an outstanding job.
- He's doing a great job, yep.
Danny!
Okay, how to avoid knee pain with sitting, stair climbing,
sleeping, and plus we're doing a giveaway, Brad.
- Oh, that's something new, a giveaway! (laughs)
- Yep, yeah, really.
So this is really good information
for you who are suffering from knee pain,
'cause you wanna do the things that don't irritate it
throughout the day.
So we're gonna cover those three areas:
sitting, stair climbing, and sleeping.
By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos how to stay healthy, fit, pain free,
and we upload everyday.
Also, go to bobandbrad.com, go to the giveaway section.
Like Brad said, that's something new. (laughs)
We like giving something away.
This week we're giving away a Fit Glide.
We're gonna show this later in the video, so.
- Yeah, so we'll kinda keep it for a little surprise.
- Yeah, keep it under wraps, yeah.
- Yeah, keep 'em anxious.
- Go to Facebook, it will also be pinned
at the top of the page, the contest, that is.
And also you can go to Twitter, Instagram or TikTok
if you want a 60 second version of our program
where we don't ramble.
And Brad, what else do we have?
- We've got a podcast!
As a matter of fact, we got some people,
speakers that are much more knowledgeable than us,
don't you think? - Yeah,
we got some smart people on there.
- I was just listening to one this morning.
- Okay Brad, we're gonna start with sitting.
So when you're sitting, especially for a long time,
believe it or not, you don't wanna sit
with the knee bent more than 90 degrees.
It seems minor, but it does put much more pressure
on your knee.
You're better off going like this,
and even like this sometimes for a while.
You can certainly alternate
to give yourself a little flexibility and...
- I did wanna mention, the further you bend your knee
when you sit for any length of time,
it's like taking a garden hose and bending it.
The circulation is deprived to the lower leg,
and if you have problems with your feet with circulation,
you don't wanna deprive it.
- Yeah, nerve, artery, and vein are running out
through the back of the leg there,
and it get crimped off, like Brad is saying.
So even with this, I'd like you to flex and extend the knee
ten times, like every 20 minutes,
especially if you're having knee pain.
I mean, you can just continue working
and just go ahead and do 10 of these.
It's gonna make a big difference.
The knee loves movement.
The knee joint.
It creates the synovial fluid,
it creates more nutrition,
it gives it more oxygen.
So very simple exercise to do,
probably do both sides even if the other side is good.
- That's right, a little maintenance.
- The other thing, I'd like to see you get up
and walk every hour if you can.
Just go to the bathroom, go bug somebody else,
or, I don't know, bug your wife or spouse.
You can also go to the bathroom, whatever.
It's just good to get things moving.
Good for your back, too.
- Sure, you guys, the whole body thing.
- The final thing,
this is an option, by the way, you don't have to do this,
but sometimes just, especially if you're shorter, Brad,
you could swing your legs a little bit here,
just to get you moving.
But what we like to promote is the Fit Glide,
and this device, you can actually put it under your desk.
Someone just sent us an email, Brad,
- I read that. It was very nice, complimentary.
- They had tried a bike,
but the bike would hit the top of the desk.
- Yeah, as you go around, it was not working well.
- But this, you're able to slide back and forth.
Now there's a little bit of swish sound to it,
I wanna tell you, it's not silent.
Even though he said he lubricated his
and it was pretty quiet.
- Yeah, I had another person do that,
and I wanna find out exactly what he used.
But anyways, it works either way.
A little quieter with it.
- It gets that knee moving,
you can actually work all day long
and keep the knee moving.
It does have also a little, what do you call it?
Stilt? Or stand? - Stand, yep, yep.
To get incline.
- So you can go more quadriceps,
you can flip it around and do more hamstring.
- And I don't care how good of shape you're in,
you're not gonna go all day long with it
'cause you're gonna get fatigued.
It fatigues you a little faster than you think,
but there's no actual resistance.
- You know, I think I'm gonna actually get one of these
for my desk.
- Well Bob, of course.
- Think I can get one? (laughs)
- I got connections. - All right,
Brad, why don't we talk about stairs?
- Yeah, stairs is a really critical part with knee pain,
because it's a good way to irritate your knee.
Let's see, we'll want this out of the way.
It's really light, too.
- Yeah, we'll need that back, by the way.
- So we just have a mock setup here for stairs.
The red band around this knee represents my sore knee.
This is my good one.
If you're gonna go up the steps
and you lead with your sore knee,
it's a good way to irritate it.
So you wanna go up with the good leg
and then step to with the sore knee,
as opposed to going up like this and step over.
I've worked with a lot of patients,
I'll have them do this, and out of habit,
they won't even be thinking about it,
they'll go step over step.
So you gotta retrain yourself.
Up with the good, to.
Up with the good and step to.
And then when you're coming down, it's the opposite.
You're gonna go down with the sore knee first
so that the good knee can do the eccentric lowering,
less stress on the- - Provides the support.
- And then step to again, as opposed to stepping over.
So it takes longer to go down the steps or up the steps,
this technique, but it's much better on your sore knee.
- Right. You know, you don't wanna irritate the knee.
You want it to calm down.
And obviously, use the rail if there is one,
or a cane if you have one,
because that'll take some support for the knee, too.
It'll provide some support.
- If you're using a cane,
you'll wanna have the cane on the opposite leg.
So if I got a sore knee here,
I'm gonna use the cane in this hand.
And if you got rail on both sides,
you'll probably wanna use the rail on the opposite side.
You can do it either way, it's not a necessary thing-
- By the way, in saying that,
Brad and I used to use, when we work with patients,
is go up with the good, down with the bad,
or when you're going up to heaven,
you're going with the good leg first,
and when you're going down to H-E double toothpicks...
- It's a family show, Bob! Same in the clinic.
- You're gonna lead with the bad leg.
And not that it's a bad leg, but it's a hurting leg.
- Well, yeah, it's not up to par.
- Okay, so now we're gonna talk about the bed.
Even with the bed,
you have to watch what position you're putting your knee in.
Do you mind taking that off for just a minute there?
- No, absolutely not.
- So when you're lying on your side,
and note that I said that correctly.
- Yes, he's becoming an English major.
I'm still a little bit behind on that.
- So we're gonna put a pillow between your knees
just to give your knees some support
so they're not bouncing up against each other,
and you're also not stretching the hip.
- Oh, it makes a big difference on both joints.
- I do this every night.
I have a little pillow that works really well for this.
When you're on your back,
I also, a lot of times, like a little bend of the knee, too,
so the knee's not straight all night long.
So you might try a pillow or two, or there's the leg wedge.
- Ah, the infamous leg wedge.
Works great for knees, hips, as well as the low back.
Should we demonstrate?
- For some back problems.
It's just a nice thing.
Not that you're gonna sleep like this all night long,
but it gets you to sleep,
and then when you wanna roll to the side,
grab a pillow and stick it in there and do it that way.
- When I use this for my back,
if I've irritated my back doing something silly,
I'll use it.
And usually a couple hours after I wake up
and I wanna move around, I just kick it off to the side.
But it helps me get to sleep.
- Yeah, now this is minor, Brad,
but if you're sleeping on your side
and you got the pillow between the knees,
try not to bend your knee way...
- Flex it? - Yeah, flex it, right,
too much,
because it's kind of like the same thing with sitting.
You're flexing it all night long,
there's not as much nutrition,
you're crimping the hose again,
so it's just a good way
to be a little bit straighter like this.
The final thing, if you wanna get some movement in bed,
especially prior to getting up out of bed,
or even before you sleep,
you can use the Fit Glide for that!
- Oh, yes!
- What's amazing about this,
by the way, what does this weigh, Brad?
- I think it's 5.2 pounds.
- Yeah, so you can lift it with a finger.
But what's nice about this is, am I on there?
- Yep, you're on.
- So you can just, you gotta move it down, Brad, sorry.
- Bob's a tall guy and we got a short bed here.
- So you can actually work the knee
and get it warmed up before you even get out of bed.
Great for people who are a little bit, maybe,
incapacitated for a while,
and start getting the strength up?
- If your knees really hurt when you get up
and put weight on them initially,
something like this is gonna help warm them up
so those first few steps aren't so painful.
- Obviously, you probably don't have shoes on in the bed.
You may wanna put a towel down
to soften the heel a little bit.
- Yeah, it depends how tough your heels are.
- So again, Brad and I can fix just about anything.
- Oh yes, except for...
- A broken heart.
- But the knee's not too far,
well, it is kinda far away, but we can still relate,
you know. - What are you on?
All right, thanks for watching.