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  • - 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)

- Oh, oh, this knee Bob.

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