♪ Bob and Brad, the two most famous, ♪
♪ physical therapists on the internet. ♪
- Hi folks, I'm Bob Shrupp, physical therapist.
- And I'm Brad Heineck, physical therapist.
- The most famous physical therapists on the internet.
- In our opinion of course Bob.
- Today we're gonna talk about one bad habit
that may be causing your knee or foot pain.
- Sure.
- And how to fix it, but by the way,
- Oh yes.
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Yeah, I'm gonna get back on.
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So, when you, let's go right to it Brad.
- Let's get into it.
- When you stand or walk with your knees basically
too straight or hyper-extended.
So if you stand all day long with your knee hyper-extended
like this, that's gonna cause problems.
One thing that happens with this Brad, is that over time
the calf muscle starts to actually get a little tight.
- Sure.
- Because this is stretching it,
this is keeping it straight
and so it can actually tighten up on you.
But, why is the knee straightened bad?
We're actually gonna demonstrate this right now.
- Sure.
- So, in your knee joint,
you have cartilage or the kind of cushioning.
- [Brad] Right.
- [Bob] Of the knee.
And so this peanut is gonna represent the cartilage.
- [Brad] Sure.
- [Bob] So we're gonna put that in there
and you can see if the knee is straight, we're fine.
All right, if you have a little bend in there,
but lets say you stand all day long
with the knee hyper-extended.
(peanut cracks)
- [Brad] Oh.
- [Bob] Yeah, so in other words,
you're putting a lot of stress on that cartilage.
- [Brad] Right.
- [Bob] It sounds like the joint just cracking
or we call it Crepitus.
- Oh Bob, why Bob?
(laughing)
- Sorry, now I got to finish eating my peanut.
I used to stand like this Brad,
so I'm very well aware of this.
- Sure.
- And I used to stand with my knees hyper-extended.
And what happens over time
is actually starts to stretch out.
- Sure.
- And I was, it was starting to hurt me
and even when I was doing athletic events,
like all of the sudden my knee would give away
'cause it would stretch out.
But I was treating one patient.
He worked at Subway.
And he stood like that all day long.
- Yep.
- All we had him do, is change that.
Have him stand with a staggered stance.
- Yep.
- With a little bit of a bend.
And his knee pain went away.
But there's a lot of people
that I've told them to stop doing this
and I'll watch them, they keep doing it.
It's a very difficult habit.
- Well its, a habit.
Your body's used to it and it's just normal and you're
- nervous system. - Position sets.
- Yeah, it's that proprioception, it needs to be reset.
- So we have a little way that
you can actually teach yourself, not to do it anymore.
- Sure.
- So all I did, is it took some tape
and I ran along the back of my leg,
with the knee slightly bent.
Or with the knee bent actually.
And now, anytime I try to straighten this side,
It pulls on the skin.
- [Brad] Especially if you got hair legs.
- If you got hairy legs it'll even do better (laughing).
We actually use this,
it's like a coverall,
it's a tape that you use underneath other tape.
- Right but you could use--
- You could use, any tape.
- Athletic tape would probably be a good thing.
- You can use even Scotch Tape.
- Sure. - Probably.
- What about Duct Tape?
- Duct Tape would work.
- I don't know about that.
- Yeah that might be a little hard on the skin.
But yeah, this'll teach you, this'll teach you that
you shouldn't be walking or standing that way.
But furthermore, you shouldn't also walk that way.
I have one lady just recently, she'd stand like this
or take her step like this and hyper-extend
or extend the knee when she's walking.
What that does, the heels gonna hit very harshly.
- Yeah so he's talking the heels like right there.
- And its gonna send forces up through the leg
and it's gonna put more stress on the knee
when you're walking.
But it's also gonna put more stress
on the bottom of your foot.
- So, well we're trying to teach you,
like if you have Plantar Fasciitis,
this is something you'll wanna learn.
When a heel strike, you wanna strike the fore foot
and the heel at the same time.
- Right.
- Or at least 60/40.
- So, you know, to make it clear, he's really dorsiflexing.
The toes are up.
And this is very common for some people
which makes the hyper-extension exaggerated.
And like Bob said, the Plantar Fasciitis takes more stress.
- Yeah, the Plantar Fasc is a think band underneath
the foot and the arch of the foot,
helps keep the arch, like--
- Stable. - In shape and stable
and this puts a lot of stress on it.
- Yep.
- So what you have to learn to, is to take
probably shorter strides to start off with.
And you're gonna try to hit the heel
and the forefoot at the same time.
Brad and I have talked about this
quite often with running.
- Right.
- So if, you were a heel runner,
you wanna go to a more forefoot runner.
So, when people are starting to learn this,
quite often the sensation is almost like,
they feel like they're falling forward.
'Cause I take a step forward, look at me,
how I'm falling forward.
You're actually kind of leaning
the body forward a little bit too when you're walking.
- And don't get that mixed up with that sometimes,
you'll see people really walking forward.
You really don't see it, but you feel like.
- Yeah, you're kind of leaning forward like this
but you can see, I'm hitting the forefoot
and the heel at the same time.
Or nearly at the same time.
And that gonna put less stress on the knee
and less stress on the foot.
- Sure.
- And may think that this is a minor thing,
but it's not.
With the number of steps you take each day
and same thing it's not a minor thing when you stand
with the knee extended like that all day long.
It's just another thing that's gonna put a lot of stress
on the knee.
- Yeah we wanna keep those knees as healthy as possible,
as long as possible.
And stay away from those replacements.
- Right
So anything else you wanna add to this, Brad?
You want me to crack some peanuts for you?
- No, I'm fine, Sam is fine
and that would make a pretty good peanut cracker though,
for a Christmas gift.
We could come up with them.
- That's right there you go.
- That's a great idea!
- Walnuts and peanuts,
I'm sure we could crack them all.
So remember Brad and I can fix just about anything.
Except for, a broken heart.
- Well we're working on that.
Get right in there, do the heart massage.
- This is Sam's heart.
Yep, thanks for watching.
(upbeat music)