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)