- Oh, oh, this knee Bob.
Oh,
all right.
These are five habits that seemed innocent
but over time can cause knee pain
and make your life a little more miserable.
- A lot horrible.
- Yep.
- So we're gonna show you how to correct them.
- That's right.
Hold on 9.3 seconds
and perhaps a little more.
(Upbeat music)
- [Narrator] Bob and Brad
the two most famous
physical therapists
on the internet.
- Okay,
one of the first things I wanna mention is
when you walk and you come down,
well we're gonna look at my foot as I heel strike
which most people walk like that
with a heel hitting first.
That creates an impact when it strikes
- [Bob] Through the leg.
- [Brad] through the ankle, through the knee,
the hip
and actually into the back as well.
- A lot of people do this.
- Right
Now the next thing that happens when people
- [Bob] Their knee's too straight.
- [Brad] Yeah!
So it's straighter,
hyper-extended sometimes, which is even worse,
and boom, that knee takes a jar.
Not just once or twice
- [Bob] Every time walk.
- [Brad] Every time, yeah.
So if you go walk for a mile
you've maybe had 572,000 strikes.
- [Bob] Right!
- [Brad] Whatever the number is, you understand the point.
So what you'll want to do
is walk and land with either a flat foot
or even with your toes or forefoot coming first.
The knee will be slightly bent
- [Bob] Soft knees.
- [Brad] Yeah, so we got a soft knee here
and there we go.
And your balance is gonna be better.
Your knees, your joints are gonna be better.
I gotta warn you though, you're not gonna train yourself.
- It takes a lot of training
- It does take time, weeks or even months
but at least you're aware of what's going on.
- So, very similar to what you were talking Brad
don't stand with your knees locked either.
So what you wanna do is have a
You can see mine hyper extended a little bit.
- Yep.
- Right?
- So his knee is straight or even bends backwards
and some people's really hyper extend more than others.
- Right. So you wanna slight bend your knees.
A lot of times if you put one foot in front of
the other and then stand that way
it forces you to bend the knees slightly.
- Right? This is one of those things where
if you have a job at a counter where you're working
- Right.
- like that for long periods of time,
be aware of that.
- Absolutely.
Alright, Brad.
Some people have the habit when they get up
they actually let the knee drift in.
- Right?
- So they're.. they should stand this way
but they stand like this.
It goes in when they...
- Right. So we call that Gene Valgum.
And if it goes in like this
it stresses the knee joints as well as the hip.
Also, I do wanna point out
going up and down stairs, oftentimes people
they take a step up and the knee goes in
and then it comes up
and they take the next step and they're not aware of it.
- Right.
- So look down at your knees,
see if they're going in.
If they are, stop that habit.
- Right? Stop it!
- Yeah. Just stop it darn it.
It does take time.
But being aware of it's the first step.
- The next habit, Brad, is if you allow
your shoes to wear out on the inside arch.
- Sure.
- That affects the knee.
It makes, puts a lot of stress on it.
- So take a look at your shoes, your old shoes
and see where they're wore.
- If they're wore excessively on the inner arch
get a new pair.
- That's right.
- Easy to do.
- Right, and some people may need actually some support
in their shoe to assist with that.
- Arch.
- Arch support.
That is another video,
you'll wanna research that.
- Check it out.
- Bob and Brad, of course.
- Right
- Next up, Brad,
it is very common for people who sit for a living.
They sit at a desk and they
will sit for hours without moving their knee.
- Right, right.
So joints really love movement.
- Yeah, they hate to..
- So what you wanna do
- Every 30 minutes.
- Every 30 minutes, maybe 29 minutes,
do some kicks.
We call them Long Arc Quads,
Knee Extensions,
or just back and forth like this.
five or ten on a leg.
You know, just simply stand up.
You need to stretch your back anyways.
Do some mini squats.
You know, baby, a little marching like this.
- Go get a drink of water.
- Go. Exactly right.
- Whatever it is...
- Go to the bathroom.
- keep those knees moving.
It's just hard, hard, hard on a knee,
or any joint, to be stationary.
That's not what they're made for, Bob.
- That's right.
- So do I need to say anymore?
- We're not Tin man.
(laughter)
- So if you stop those five habits, Brad,
it may take away your knee pain
- And it may prolong that knee replacement
from age 60 to perhaps you won't even need one.
- 70 or never.
- Right. So very good
knee habits
- Happy knees.
- And be careful.
(Upbeat music)