♪ Bob and Brad, the two most famous ♪
♪ physical therapists ♪
♪ on the internet. ♪
- Howdy folks I'm Bob Schrupp, physical therapist
- Brad Heineck, physical
therapist - Did I wake you up?
Together we are the most famous physical therapists
on the internet.
- In our opinion of course Bob.
- Today we're gonna talk about three gentle stretches
to reduce knee pain.
We've had some pretty good success with some of these,
actually my wife even had good success with one of these.
- You help her out sometimes huh?
- Oh yeah and she was actually having,
it seemed like it involved the meniscus or the cartilage
so you know when you can start altering that a little bit.
- Yeah. - That says a lot.
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- Can we get on with the show now Bob?
- Sure let's. - All right.
The knee gentle exercises.
It's nice to do things that's gentle
that achieve the goal. - Not aggressive.
- Right and that's what people think that physical therapy
is always, means something aggressive or painful.
It's not true - Well that's how
we get physical terrorists.
You know, PT, so.
- Pain and torture?
- Pain and torture,
but also I also heard - Those are inside
- physical terrorist.
- Yes well those are inside jokes
that all therapists know. - Yeah.
- But other people might not so we better go on.
The first one, now this is one that is really nice.
And I'm gonna show you what you'll wanna do,
is we broke this down to three components
and the first thing,
a good source of pain for a lot of times
is the kneecap or the patella.
So get in a chair like this,
a recliner or a chair where you can get your leg straight
and relax it because it's really critical
that your quadriceps are completely relaxed
for this stretch.
And the reason why is the quadriceps connect directly
to your patella but part of the tendon actually
and then it connects here.
But when they're relaxed--
- The patella is your kneecap,
- Oh yup thank you Bob. - for laymans.
- Good point, so I'm gonna change position now
so you can see how I'm moving it because it's easier.
But this is the position you'll wanna do it.
I'm gonna show you in this position so we get that top view.
So I'm gonna relax my kneecap or my quadriceps bluuoo jello
and I'm gonna grab my kneecap like this
and I'm gonna move it up and down.
Now a healthy kneecap should have a lot of movement there,
you should be able to move it up and it's kinda hard to see
you know if I took my skin away you get to move it.
I'm at the base of my kneecap I'm moving it this far up
and then I'm gonna move it that far down.
So it moves, I would say over a half an inch.
- Yeah those people that this really makes 'em queazy
to do this but it really, especially if it's tight,
it really can serve benefits.
Because if it's the kneecaps really tightened globally
as we say it's really pushing against,
it's a joint itself and it can cause stress
and grinding and pain.
- Yeah and you can have some arthritis you know that
this can help - Yes you can.
to work out a little bit. - Yeah.
- Then you do that for about 30 seconds
and then you go right to left
or I'm sorry right to left, back and forth.
And you can see there's fair amount of movement.
Now sometimes it's common that the, on the outside,
the lateral part that you can get a tight
nice fascia there. - Yeah.
- What's that, the term they technically use
for that syndrome?
- Patellar-femoral syndrome.
- No I'm thinking of another, lateral.
They do a lateral release
where there's a surgery. - Release right, exactly.
- Right so, you wanna make sure
you get full motion back and forth.
And now if it feels a little tight or it's a little painful
but after you do it for five or ten seconds
it starts to feel better
then I would continue to do it for 30 seconds.
And that goes for all of these.
However, if you do it and after five or ten seconds
it seems like it's getting worse,
then I would back off from it.
- Now this really is for a specific problem
like patellar-femoral syndrome.
I mean you may have a little bit of this with arthritis too.
So this isn't one that necessarily is gonna take away
your pain unless you have that problem.
- Right.
- But it certainly isn't gonna hurt if you're you know.
- Exactly. - Right.
- So you'll up
and down 30 seconds. - It's always good to have
the mobility.
- Right to left for 30 seconds and you can try
some diagonals. - You can do angles.
Yup. - Yup.
And do that direction and then that direction.
So that will take you know,
a couple minutes. - But you can see
that yours is very loose and no problems there at all.
- Yeah feels good.
All right, next one, should we show them the next one Bob?
- Sure why don't we do that Brad.
- Okay.
Now this one in a chair it's nice to have
a stool that rolls, makes a little bit easier
and if your knee is painful
and you wanna stretch it to get full motion,
'cause that can relieve the pain often times,
is we want full extension.
Now if you see the stripes on the pants,
now I'm fully straight that's a good healthy knee.
If you go down like this and you can feel
it's not going fully extended
then you may want to do some extension moves or stretches.
You don't wanna push on your kneecap but just above it
and gently stretch and you can see the advantage
of having a stool with wheels because it just makes this
much smoother. - That may be too high
for some people, some people might have to start
a lot lower with a lower stool.
- You might just build it low, - Or down like that, right.
- like this.
And that's more gentle, because it was the title of
the episode. - Right.
And seriously if you have even a slight lack of extension.
You know if you compare the two knees
and one knee straightens out all the way completely
and the other one has it's just a slight bend.
You still should absolutely do this exercise
because this is what my wife had and she had just,
you know, probably almost imperceptible lack of extension.
But she would do this and it would feel better.
She'd do this, and she'd do it also
what you're gonna mention about the 12 o'clock
at two o'clock.
She did it at two o'clock.
- Okay, that's what we're talking here.
The option here, if you look at my toe,
I'm gonna call that 12 o'clock
and if that would be 2 o'clock
and this would be 10 o'clock.
All is we're doing is we're rotating a little bit
and then you do the exact same stretch
and if you find that this way or this way
you get better stretch or it feels better,
then go the direction.
- Or more pain relief.
- Yeah.
- She actually felt better when she was doing this.
And this is one that with, in her case,
I'd have her do it like 10 times
then like an hour later she'd do 10 times again.
She'd do it at her desk,
another 10 times you know throughout the day.
- What about through the evening,
did you ever get out of bed.
- No, nope, no, once she's in bed that was over.
- That, right, draw the line there.
- Yup.
- Ah just a sport humor there. Anyways the next one is--
- You're as funny as your socks by the way.
- Those are nice socks! - Those are like dad's socks.
- I've had these socks for a long time
and they hold up well,
got it for a Christmas gift, you know.
- All right, you wear 'em with sandals too?
- Bob!
- All right, what are we doing?
- Hey, why Bob, why we always get carried off
into some tangent.
Now the next one, you can do this one seated,
you wanna show them seated?
And I'll show them lying down? - Sure.
- I think this one for a lot of people
might be more relaxing or easy to do seated.
- Yeah so you're gonna just grab right underneath
the knee here and I'm gonna work on trying to get
a little more bending now and it's the same
as the extending.
If one knee tends to go back a lot further
than the other one and the painful one
doesn't go back as much, you wanna regain that motion.
So here I'm under the knee and I'm doing pressure on,
pressure off, pressure on, pressure off.
- So I'm doing the same stretch except for laying down.
You could do this in bed without any problem, it works well.
- Yeah, what's nice about this
is you can do it just about anywhere.
You can do it in your office, I even go up to,
you know some people like to do it on a staircase.
- Oh sure put some bodyweight. - And they'll put it up on the
stairs, yeah a couple stairs and they'll do pressure on,
pressure off like this.
- It's all gonna depend on the individual,
how sore your knee is, maybe how old are you,
if you're unstable.
You know someone that's not very stable on their feet
that might not be appropriate but this might be.
And you can also take a towel roll,
some people have a hard time reaching all the way over
and maybe their knee doesn't flex very much,
it gets to here, and then you can use that
for that pressure on.
- To provide a little leverage.
- Yup, little extension there of your arms, so if you will.
And all of these you're maybe gonna do 10 to 15 reps
and then repeat 'em as long as you're getting
better range of motion,
pain is feeling good while you do it and afterwards
you can do it multiple times a day.
- Yeah real simple to do and but always again,
let pain be your guide 'cause again were looking at trying
to reduce the pain, not increase it so,
it should give you that sense like that,
you know this is right,
this feels good. - Right.
- It's feeling better every time I do it.
- All right thanks everybody for watching,
remember Brad and I can fix just about anything.
- Except for.
- A broken heart!
- There you go, but we're working on it
- and we will continue. - We can give
relationship advice I bet.
(laughing) Maybe not.
I guess not.
- We could try.
- We could try, thanks for watching.