♪ Bob and Brad, the two most famous physical therapists ♪
♪ on the internet. ♪
- Hi folks I'm Bob Schrupp physical therapists.
- Brad Heineck physical therapists.
- We are the most famous physical therapists
on the internet.
- And our opinion of course Bob.
- Okay, the title of today's program,
"Physical therapist shows how to walk correctly."
Are we serious?
(Bob chuckles) I mean, we're actually
gonna show people how to walk?
Yes we are.
If you wanna have less neck pain, back pain, hip pain,
knee pain and foot pain while walking,
not to mention some people can get headaches
while they're walking as a poor posture.
Follow these guidelines, and we'll talk about it,
walking is really fantastic if it's done correctly,
(Bob chuckles)
we'll show you how to do it correctly.
- Okay Bob.
- By the way, if you're new to our channel,
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- Separate mattresses.
- I said that we personally both have
mattresses. - Carry out.
We better get on with the video, alright.
- Alright, so let's talk about it.
The first thing you wanna do, (chuckles)
the first thing you wanna do, when you're walking
is reduce impact.
This is the same truth that can be held with running.
- Sure. - In fact, there's been
a lot of discussion and a lot of books about it.
That you wanna run with less impact
and, I don't know if there's been studies on this spread
or not, but I see anecdotally, a lot of people that tell me,
they're having a lot of pain,
throughout their limbs.
- Yep.
- With running, but once they started doing
the forefoot running, or the midfoot running,
their pain levels decreased.
- So what he's talking about is,
when your foot comes down in front of you,
if you strike with your heel first,
which is very common,
very popular. - Right.
Look what it does, it sends a force,
up through the leg and into the hip,
that round reaction force, they call that.
- Right, there's no natural shock absorber
when you hit heel strike first, it goes directly--
- Right - Through the bones,
to the joints, but if you come down on your forefoot--
- Or maybe even your midfoot.
- Right, well I just want to use forefoot,
just to use that example.
Look at the cushion that you have.
- Yeah, its like a shock absorber in itself.
- Right, so your calf muscle and your thigh become
more of the shock absorber.
- Yeah, in fact, a lot of times what they discuss
is people who start becoming forefoot runners,
their calves get really sore at first,
cause that's where the force
is being taken up right now.
- And I experienced that same thing when I transitioned.
- So, as a demonstration, one thing we show people,
is the other thing is if you hit your knee, your foot first,
even if it is involved with walking.
- Sure.
- You're really jamming the knee.
Cause what if you hit midfoot or forefoot,
you're gonna have a little bit of gap in the knee
It's gonna act as a shock absorber.
- It's a little flex kinda.
- Yeah a little flexed right.
So I'm gonna show you, let's say we put a peanut in there.
This peanut is gonna represent the cartilage.
- What happens Bob?
- And let's say the knee is completely straight.
(knee cracks)
That's why every time you hit.
- There goes the cartilage.
- And the knee surgeon is smiling.
- Yeah, but you think about it.
It's not happening every time.
But when you take 10,000 steps in a day,
which what they're recommending now
that people try to get in 10,000 steps.
Think about that, 10,000 times, force, force, force, force.
So anything you can do, to reduce the force is gonna help.
So, one thing you may wanna think about when you're walking,
is to shorten your strides.
- Sure.
- You can increase the stride...
- Cadence. - Cadence.
How rapidly you stride, but you should shorten the stride.
So it doesn't mean you have to walk slower,
it just means you're gonna walk with shorter strides.
That's what they recommend with running too.
They actually have you run with shorter strides.
- Right
- You also, if you lean forward slightly,
cause if you're leaning back, that's when you're doing that.
- Yeah. - You know what I mean?
- Almost forced into the heels side.
- If you lean forward a little bit fast and you're actually,
it's gonna make you walk a little faster
when you lean forward.
- And it's a very slight lean because--
- Slightly. - If you lean too far forward
then it's a postural and that's problems too,
so this is a subtle lean.
- Now the last thing I was gonna...
oh, there goes the tube. - Oh, yes.
- I was gonna mention this one,
this is a little harder for a lot of people to understand,
is that, to actually engage your glutes,
- Right.
- Cause your glutes are larger muscles,
and they actually take a little bit of force off the legs.
- Right.
So, they talk about again if you take a shorter strides,
but you actually wanna kinda push off
and feel your glutes engaged.
So like you can walk like this.
You can, (chuckles) feel your butt muscles kinda kicking in.
- So you walk around the neighborhood
like that too sometimes?
- Yeah, they know, I'm on a list now I think.
- They do talk.
- Yeah, they do talk.
Anyway, that's something you can mess with,
it's just a lot easier to shorten the strides
and make sure you're hitting on the forefoot, or midfoot.
- Sure.
- You wanna talk about that Brad too
that's the right way though.
- I've tried doing what Bob said
I can do running I turned into forefoot runner,
and I've tried the walking thing,
I don't walk around like this but,
that's challenging for me. - It is.
- And if you really have a hard time with it,
and just get some insoles are some more cushions shoes,
you can buy shoes with more cushions to walk,
the shoes are very heavily cushioned,
if you don't have that, you can actually buy some inserts
and they don't have a arch to speak of the primary--
- They're not arch supports. - Right.
The primary goal is just to cushion your feet.
I've had people that work on concrete.
- Yes.
- That's a good option for them,
especially if they have to wear dress shoes
with the, they're just--
- Right, the rigid insole.
- Exactly, that can be a good option.
- These are, a lot of times you just take out
the existing insert.
- Right.
- And replace it with this, you can cut these off
so that they fit into your shoe,
I usually just take the old one out, put it on top--
- For a pattern. - Trace it out.
Yeah for a pattern.
- And if it's a dress shoe that you do not have a venue,
you're gonna have to be creative, you can do it,
just what you're meant to do is just a cut the forefoot
to fit the shoe.
- Right.
- You can do it.
- Alright, once you reduce the impact,
you've gotta be concerned about posture,
cause I see people running Brad, and I see him walking
and they're walking like this.
And if you walk like this,
you're getting a little bit of the jarring.
- Sure.
- And you know, that's where people talk about
they start getting a headache whenever they walk,
because they're going like this,
and they're compressing the spine there.
- Yeah. - And the suboccipital layer.
- I call it the gooseneck.
- The gooseneck, yeah.
- And again, I think it confused
when he said you lean forward.
- Yeah, we don't want you leaning forward like this.
- (mumbles) it's just a very slight.
- Keeping your body still in straight posture,
good point Brad.
- You're thinking about your--
- Loss falling forward.
- Yeah, but you're not. (laughs)
- Right, but you're not.
- Just in that, just a hint of that direction.
- So what are you gonna do when you're walking,
every so often, I want you to do some chin tucks.
- Oh, yes.
- So you're gonna go ahead and give a reminder,
this is where you wanna have your head,
you want your ears
directly over your shoulders. - Right.
- As much as you can attain that, it's gonna be better.
- And this is one you can do, without the neighbors talking.
- Right, just subtly.
- You don't have to do them forever,
just two or three of them is a good reminder.
- You might have Gladys Kravitz looking out the window there
and she'll see you right when you're doing it,
but you know--
- Who? - She talks about everything.
She was from "Bewitched" she was the neighbor--
- Ooh, "Bewitched."
- Gladys Kravitz right?
- Now you're pulling out the archives.
- Okay, next one, the same thing people have
that rounded upper back and the shoulders are rounded,
and forward like this.
So what are you gonna do is you wanna grab the wrist
behind your back, and stretch.
And you can do this while you're walking,
and it's the same thing you're gonna do it intermittently
while you're walking, and this looks okay, doesn't it?
But if you're doing and walk around,
you could go like, this just like you're stretching.
- I'm sure the neighbors are used
to anything you come up with.
(Bob laughs)
- No that's true, and you're not gonna walk like this
for very long.
- No, just use steps.
- Yeah.
- But again, it resets you, it sets you
into the right posture - Right, exactly.
- And it feels good actually.
- Yeah, you get a little stretch in the front,
you know it's a postural thing
and you can breathe better with it.
- I do this one every morning before I run,
I walk down the Hill.
- Yeah.
- And I stretch like this,
just because it's a good time to stretch
and I like to warm up a little bit,
and not just go right into the run, I like to walk.
- Down when you get to the bottom of the Hill?
- Yeah.
- And then come back up? (laughs)
- No, no, then I run.
- Oh, I see.
- Alright, next thing,
this is hard for some people to grasp,
but you actually, there's less weight on your spine,
when you're walking faster than there is
If you walk real slow, and you're lumbering along.
So, if you're having pain in your back,
try pick it up the speed a little bit.
I've had this work for some patients
and they just are always,
you can just see it in their eyes like, "That works?"
- Well, I think you're getting that vertical bounce,
with a forward motion, that whole concept
in that running book, I think that--
- Sure. - It seem
similar with this.
- Yeah, whatever it works for a lot of people,
so give that a try.
- Yup.
- We're also gonna recommend if you can,
just obviously a lot of people can't do this,
but it really helps if you can walk in nature.
I mean, it really...
Brad had quoted a study,
in which your stress levels decrease
they compared it to walking in the city--
- Right. - Urban areas.
And it was obviously much better.
There's less ruminating.
Like if you have a thought that tends
to go through your head--
- Over and over and over.
- Nature seems to help break that up.
- Right.
Well, you can just imagine you've got traffic,
you've got the fumes from the cars,versus birds singing
and watching the wind, the grass blow in the wind.
- Right you don't have to think about anything else
you just get thinking about it.
So, I was just gonna throw this in there,
I thought I found this interesting Steve Jobs,
the guy that founded Apple.
He used to do walk meetings.
And they found this, some studies on this
that shows your creativity increases when you walk
and you actually talk and do meetings that way.
So, I just thought thrown in there.
- How many people in a meeting?
- Yeah, I don't know, that's a good question,
I think he often did like one on one meetings.
- Right.
- Just walking, you see that in movies like, walk with me,
and then we'll go
and they'll talk about something important.
- Oh, like some of those gangster movies.
- Yeah.
- Pete, We gotta go for a walk over walk.
- If you gotta go for a walk
you're not gonna be coming back.
(laughing)
Remember the cannoli?
(laughing)
I remember that for the "Godfather"
- We better finish up Bob.
- Alright, remember Brad and I can fix just about anything.
- Except for?
- A broken heart.
- But we're working on that.
- This works, this helps.
- The walking? - Cardio helps.
- Well, that's a step in the right direction
and no pun intended.
- Oh I'll step in the right direction.
(upbeat music)