♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi, folks, I'm Bob Shrupp, physical therapist.
Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- This video today, was put together
by Mike and Alex, of the Bob & Brad Crew.
Both are our physical therapists assistants,
and both have been providing treatments
to our patients, for years. They do.
- Fantastic work.
- We're very happy with all the work with their patients.
We have reviewed,
and approved, all of their material
that they're bringing up.
So, they're showing you our treatment
through them with their experience.
And it's been a --
- Exactly.
So, - Wonderful.
- Make sure you subscribe to the Bob and Brad Crew Channel,
and we're stated reviews
of products that keep you healthy, fit and pain-free.
They handle all of our new products now.
Enjoy the video.
- Good luck.
- Hello everyone, I'm Alex, physical therapist assistant.
- I'm Mike, physical therapist assistant.
- And this is the total hip replacement fitness program,
exercises, zero to one week,
or immediately, after your surgery.
- I gotta uncross my legs.
I'm already breaking precautions from my old video.
- That's right, way to pay attention.
There's four goals in this phase. I'll start,
Number one is, very important,
pain control. You're probably gonna have
some pain after surgery.
You're gonna need, take care of that pain
with number one, medication.
Your doctor or your surgeon
will prescribe you some medication
to get through the first few weeks.
And then also, deep breathing,
(inhales heavily) into the nose,
smell the roses, out through the mouth,
(exhales heavily) blow out the candle.
- Try to control it,
inhale for three to five seconds.
Exhale for, however long you feel comfortable with.
Onto number two,
is swelling management.
So, RICE is a common thing here.
Rest, ice, compression, elevation.
It helps decrease your risk of any blood clots forming.
And also it's good to monitor your incision.
Just make sure there's no infections there.
I mean you're gonna have a little warmth
and swelling more than likely, but --
- Because there's blood flow, yeah.
- Yeah, but just, keep an eye on it.
If you're worried,
just call your doctor,
but most of the time it's fine.
- Yup and you know,
use that ice as you need to,
that'll push some of the swelling up (inhales).
Number three, follow your precautions.
We posted a video,
probably a couple of days ago now,
about your precautions,
depending on what approach,
you might have had surgery.
So, if you have anterior precautions, posterior precautions,
or your surgeon might have other precautions for you,
follow those before you follow,
what we're telling you here.
- And the last goal for this video,
is this is the beginner range of motion exercises,
and strengthening as well.
So nothing too hard.
It's just kinda get moving
and get a little strengths
and it help decrease that swelling.
And, help you a lot. - And I,
I wanna go back to precautions for a second.
We don't want you to dislocate your hip.
That's why these precautions are in place.
I should have said that, sorry.
All right, let's get
into the exercises.
A lot of these are gonna be laying down
but then we'll eventually move to a chair.
So we're gonna start--
- Ankle pumps.
- Ankle pumps. I'll do them sitting right here.
Do you wanna lay down yet?
You're gonna get there anyways.
- I'm getting tired I wanna rest,
for now. - All right.
And I'm going to lay down.
Alex is gonna do them there.
Do I need two pillows?
Why not.
- Yeah, you sure you do.
- A luxurious life with two pillows.
- So, I'm doing ankle pumps,
almost like calf and toe raises here seated but--
- I am doing them as well.
Just work on, - No difference.
- Getting some fluid moving throughout your legs,
very basic, easy to do in bed when you wake up,
and go to bed at night.
- Yep, and you could even elevate your legs, on a bolster
or a bunch of pillows
and do ankle pumps like that.
- The second exercise
is glute sets.
We recommend 10 sets, 10 reps,
Sorry. - 10 reps.
- 10 sets! (Mike laughs)
Holy buckets!
He's got a bad--
- 10 reps with five second holds.
So, squeezing my butt cheeks together, two, three,
four, - We're doing it right now,
but you can't see it. - five, relax.
Go again, One, two,
three, four, five--
- This is how I stay warm,
when I'm out hunting.
White tail deer. - (mumbles) (laughs)
- I do glute sets.
- They could probably hear you, squeezing your butt cheeks.
- They probably can, let's say -- You know I'm (mumbles)
when you do. - No,
- I try not to.
- Oh, okay.
- All right, so we're squeezing our butt cheeks together.
Number three is quad sets.
Mike's going to demonstrate here.
So this one,
just kinda push your knee,
into the mat a little bit.
So, I'm holding down.
- Tighten your quad, and push it down.
Try to straighten your leg out as much as possible.
- Same as last time,
10 reps, five second holds.
I guess you can count Mississippis or one thousands,
or whatever you, what else can you count?
I don't know.
- Anything. (Mike laughs)
All right, Wisconsin's, that's where I'm from.
All right, and then we're gonna do,
supine, which just means laying on your back,
hip, abduction, adduction,
which just means you're leg in and out.
- Wanna move over,
'cause our plant is really small, not like a normal bed.
- And I'm gonna give Mike a towel there,
or you could use the Bob and Brad knee glide,
but most will probably have a towel.
- So what you're gonna do is go out to the side,
and I'm limited by my bed.
Then come back in.
- Back in, yep.
- You typically wanna have your, leg on the mat yet?
Especially early on.
This would actually be easier
if I was on socks, to be honest.
But, - So--
- You're just going side to side.
Don't worry about lifting up yet,
and going out.
You're probably too, - You'll get there.
- Weak for that. So --
- Yup. If you gotta, if Mike had a sock and like he said
he'd probably go, in and out, just fine.
There he goes.
What he, - Weird.
- What he does for the viewers.
Now we're gonna do, heel slides.
He's gonna slide his heel, towards his butt.
- So, I'm gonna leave this one bent,
and then I'm just gonna work on sliding.
It's worth my butt.
And then though, don't go like too high.
You don't wanna break your precautions.
Remember? No bending beyond 90,
if you have a posterior approach.
- And show him, Mike, you might not be able to go that high.
You might just have
to go out there. - Just go here.
- And back down.
- If you feel pain in your hip, obviously,
if you have a bad knee, it's gonna be a little different
but just go, what your hip allows right now.
- Yep. And you could use a towel,
or the Bob and Brad knee glide works well here as well, so--
- And for these exercises, you can do 10 reps as well.
You don't have to hold it at all,
like the other ones.
Just kinda go back and forth.
- Start with 10 reps.
You know, if you feel like
that was no problem, then increase from there.
- These exercises, you don't have to do them all, at once.
You can do them throughout the day.
Figure out what time of day works best for you.
- Yep, match them up.
Take your pain meds about an hour prior,
usually works pretty well for people.
So, all right. You've exercised enough, you're sweating.
- Aha! I am.
- We're gonna switch to doing some,
well, no, let's have you do one more.(Mike chuckles)
- Take one of your pillows. - But I'm sweating.
- I almost forgot one.
- (laughs) You did, sure.
- We're gonna have to go,
- All right. work through it Mike.
- We're gonna do short arc, quads.
So, smash a pillow in there.
- Don't break your precautions
by going up like that.
- No saw that.
- All right. - Okay, so, what we gonna do
is kick up.
- Hold it. And
then, back down.
- The key is, to try to, go ahead, straight line
from his hip, to the knee, to his ankle.
- If you're able, to hold this for five seconds,
go ahead and do that.
If you're not, you know,
three seconds would be fine. - And come,
- And it won't be painful.
- Come down slowly,
'cause it's still strengthening, Eccentric strengthening
as you're coming down.
Eccentric, you knew what that meant, didn't ya.
- Yap.
- (laughs) Yeah, pizza.
All right, and then, we're gonna go to a seated position.
You know, we can't do all exercises
laying down, - Why not?
- So, I'm gonna allow, CARS.
You can't rest all the time.
Number seven, floor scrubs.
Now I'm gonna use the Bob and Brad knee glide here,
and I'm gonna have it flat, just
because I don't wanna,
if I had posterior hip precautions,
I don't wanna break the 90 degree angle.
And I'm even gonna sit up straight,
so I'm not breaking the, 90 degree angle.
And I'm just gonna get the, knee
and hip moving a little bit here.
- This is very similar
to the heel slides in the laying down position.
But yeah, this one's definitely easier to do
with the knee glide, if you have one.
Again, you can use a towel,
if you do not.
Wear socks on carpet, I guess.
- And then number eight,
let's say, this is probably the most important one, right?
- Yeah.
- Getting up, and just walking.
You're probably gonna be using an assistive device. Walker,
Crutch. - Yeah more than,
Most people at this time are, on a Walker.
Or someone might be on a crutch or a cane,
but it's not very common.
So, don't feel bad if you're not.
But yeah, just get up,
and move around,
numerous times throughout the day.
Don't go out and walk a bunch, like walk a mile, right away.
Just go on short little walks for, a few minutes.
- And your quality might not be, very pretty,
but, that'll get better,
as the weeks go on.
So, all right. I think that's it.
- That's it, check out,
all the other videos related
to total hip replacements fitness program.
Or go to Bobandbrad.com/programs.
- Thank you.