- ♪ Bob and Brad ♪
the two most famous physical therapists on the internet.
- Hi, I'm Bob Schrupp, physical therapist,
- Brad Heineck physical therapist.
- And together we are
the most famous physical therapist on the internet,
- In our opinion Bob.
- Brad we already did a video
on how the single best treatment
for quadricep tendonitis or a tear.
And I'll link that right here.
- Sure. Okay.
- Right there.
- But now we're gonna show you the three exercises
that you wanna do after the tear is starting to heal.
- Right.
- And you want to make sure you're putting some stress
on the tendon, but not so much that it tears again.
- Right.
- So it's, it's controlled stress basically.
- Sure. So the first thing you're gonna do
and this is one you can probably start
off with almost immediately is the straight leg raises.
- Sure.
- Cause you're not putting a
a great deal of stress on it.
- Right. Right.
- So you're gonna show those Brad.
- You bet.
- [Bob] Straight leg raises times three.
- Okay. So this is the leg that we're working with.
I always like to keep the opposite leg bent
and up in this position and it gives a little more stability
and we're just gonna keep the knees straight.
If you can, if it comes up
and it goes like this and you can't keep it straight
it's probably not ready for it yet.
- [Bob] Right.
- So you're here and up and down.
Good control up.
- [Bob] Yep.
- Good control down and up to about a 45.
Is that what you say, Bob?
- [Bob] I would say. Yep.
- And
- [Bob} and that's for the hip Flexion.
- Right.
- [Bob] And some quad probably. Yeah.
- Right.
- Again, it's early on
but it's good to get that quadricep so that, you know
you can keep the knee straight and you really
need to keep the knee straight for the whole ten
of them before you'd go to the next exercise.
- [Bob] Probably a good three to five seconds going up
Brad.
- Oh, a slow good.
Yeah.
- [Bob] Yeah. Probably really slow.
You really wanna slow and controlled here.
- Sure.
- [Bob] On this one.
Normally we can do it that fast,
But on this one you want to keep, keep slow.
- And even on a healthy quadic
I can feel 'em working.
It's amazing.
- [Bob] Yeah. What a difference it makes.
- Yeah. It's a yep.
- [Bob] All right then abduction?
- I'll do it facing this way cause of my back.
- [Bob] Yep, I would say.
- Okay, so now would be. We're doing ab or add?
- [Bob] Ab.
- Ab. Okay. So I keep the bottom one and then I'm gonna go.
- The bottom was, is bent and again he's keeping
and you wanna keep over onto your side.
You don't wanna lean this way too far or too far this way.
There you go.
And again, three to five seconds, Brad
nice and controlled
- And watch where my toe is.
It's good now.
But if you find yourself doing this.
- Yeah, you're cheating.
- That's cheating.
Get it over like this.
- Toes point to the side. To the wall.
1001, 1002, 1003.
These are hard.
Aren't they?
- [Brad] Oh yeah.
Now this isn't working the quad a lot.
It is working more up here
but you need to work the whole leg.
- Right.
- So we're not
- That's working the IT band a little bit here so.
- [Brad] Yep.
- And then abduction is the last one.
Brad, I'm gonna watch your mic on that one, but
- Yep. I'm wearing front.
So now we're gonna work the muscles on the inner thigh.
This one's not doing work stabilizing.
I need to get over more.
I'm gonna squish my mic hold or something gonna
cheat a little bit there for that reason and whoop
- [Bob] Same thing, keep, you know, three to five seconds
and keeping the toe straight forward.
- Just do it on each side?
- And again, these are much harder when you do 'em
than what you're seeing.
If you haven't done 'em
- [Bob] Right.
- Especially when you do 'em slow.
Good control with good mechanics.
- [Bob] Harder for me, Brad, cuz I got long legs.
- Sure.
- [Bob] So all right.
The next thing I do
I do like to put a little bit of a stretch on the muscle.
- Yep.
- And, and you can kind of do that.
You know, you can do it this way.
I'm stretching.
This is the one I have trouble with actually.
And you can stretch, I'm stretch a little hip flexer
but I'm getting the quad here too.
- Right.
- But you can also, and again
you keep good posture, and just a real gentle stretch.
Don't bounce at all on this one.
- Right.
- You're just wondering.
- Yeah there.
- You just wanna keep stretch.
- I think there's some people that say don't stretch a
you know, torn muscle.
I really think you, you gotta do it gently.
- Right, and I, I, again
I'm going through this right now and I
I found that I do like to keep it slightly
stretched out and you can also do this one.
- Right.
- Just a, a gentle stretch.
- Yeah.
- Trying to realign those fibers.
- Sure.
- You know, I, I think that all makes sense.
All right.
Now we're gonna go ahead and move this outta the way Brad.
All right.
Now you can start off with, just take a two by four.
This is not two by four.
This is what two, two by sixes? One by sixes?
- [Brad] They're one by fours.
I would think for that.
So we're gonna have three inch and a half high.
Yeah. And you can go higher actually, if
- [Brad] Sure.
- If you want,
but I dunno if you can catch that Lonnie or not.
- [Lonnie} A little Bit.
- I'll put it all the way back here.
And this is just gonna make it a lot easier to
stay in control.
But you put your heels on there and let's say
this is the trouble, the one I'm having trouble with.
So you're gonna go ahead and you're gonna lower yourself
down and you're gonna sit way back.
Like you're sitting on a chair
cuz you're trying to make sure the knee stays over the toes.
- Sure.
- Not beyond the toes.
You wanna show Brad?
- Yep.
- Yeah, I gotta board right here.
If I put a board down if I go like this
I'm going way in front of the toes.
- Right.
- I wanna stay back like this.
- You can see it's like you're doing a squat
with weights on, but no, no bar over your shoulders.
- Okay. Now the thing is you want to do three to
five seconds going down and three to five seconds going up.
actually you probably just wanna do eccentric to start off
with. So what
what we're gonna do is I'm gonna show you this too though
by the way, I'm getting ahead of myself here, Brad.
- I can see that. It's alright.
- All right.
What I'm gonna do is first.
I wanna make sure you're not going knees in.
- Right.
- And I wanna make sure you're not going knees out.
- Right.
- You're keeping 'em straight over the toes.
- Right
- Okay.
- And then how far you go down is gonna be
by how far you are in the rehab you don't.
- Right. You may wanna start off real shallow.
- Right.
- And the second thing is you probably wanna start
off with what we call eccentric strengthening.
So I'm strengthening this one.
So on the way down, you can even lean a little bit more
on this one and go down on this one
- The injured one.
And then going up, you can lean
over onto the right and push up with the right one.
- Sure. Yep.
- Brad, you had also mentioned
that you people could use a cane.
You could go down like this and have been push up.
- Right. Just for some balance, take some stress off the,
- Or a chair.
- Sure.
- You could push up with a chair.
If you have both legs that are given you trouble
then you have to have two chairs set
up so that you can push up on the way up.
- Sure.
- So again, three to five seconds down, push up.
You can squeeze your butt a little bit too.
- sure.
- As you get up again.
- Again no sharp pains.
If you got sharp pains, it's too early for you.
- Yep. The one though
that I have found that worked better than this, Brad is
if you wanna invest into a physio ball, what else
you call these exercise ball?
- Exercise, ball, physio ball.
- This worked much better for me.
It just was a lot easier for me to do.
- Sure.
- It's I can, I can keep my toes way out like this.
And I just slowly went down like this.
Brad. I'm just really in control.
- Keeping the same mechanics the same rules.
- It's just so easy to stay in control here with this.
- Right.
- I, I just, I like this so much better.
- And even with the ball, depending on, you know
you might use a cane
you know that you could hold for balance.
- Right.
- If you haven't used it before.
- If you wanna do eccentric, just do eccentric.
You can go down like this or you can lean
to the right going up and take the pressure off of it.
- Sure.
- So I'm putting the pressure on the left one
on the way down then I'm putting the pressure
on the right one on the way up.
- Yep.
- That's what I've been doing at home.
- Yeah. That, that's a good, good technique.
- So.
- I like that.
- Eventually, if you're a heavy duty athlete
and a heavy duty weightlifter
you may want to go, this is our simulates, our big bar.
- Right. You bet.
- These are, these are each 45 pounds.
- Yep. Big. Yeah.
These are those titanium plates you can see through.
- Right. So anyway, what you're gonna wanna do is
you're gonna eventually can do some squats.
If you know the proper technique for squats
you can put some heavy weight on you
and you can just do some real slow squats.
And that's supposed to be actually very good
for a quadricep tendonitis or tear
if you're ready for that phase of it.
- Right.
- So.
- That's near the end of the rehab.
- Now how often now if you're doing like the ball
on the wall and stuff like that, you can do that every day.
You can even do it twice a day.
That's how often you can do it.
- You're not gonna get too aggressive.
You gotta let your body rehab.
I guess it's an individual thing.
- It is.
That's a very good point, Brad, because you
you gotta listen to your body
- Sure. Right.
- And see how it's doing.
- Right.
- But if you're doing squats
I wouldn't do those more than twice a week.
- Yeah.
- Heavy squats.
- You're right. Exactly.
- Right. But you're exactly right.
Brad, this is all experiment for
you gotta figure out what works for your body.
- Right.
- I found out that this worked better for me than
than doing it on the board.
- Right.
- Maybe other people are gonna like the board better.
- Sure.
- So.
- Right.
- All right.
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Right, Brad.
- Well, yeah.
And not only that we're gonna give more
information like this.
Right?
- Yeah I think we are.
Thanks.