Subtitles section Play video Print subtitles ♪ Bob and Brad, the two most famous ♪ ♪ physical therapists on the internet ♪ - Hi folks I'm Bob Schrupp physical therapist - Brad Heineck, physical therapist. - Together we are the most famous physical therapist on the internet. - In our opinion of course Bob. - And it is a humble opinion. Today we're gonna talking about "Stop These Five Habits Or Your Knee Pain May Never Go Away". Are we exaggerating, Brad? - No, if these things are going on if they don't cause pain now they likely will as you - And if you have pain they'll perpetuate it. - Nice word, Bob! - Okay, by the way if you're new to our channel please take a second to subscribe to us, We provide videos how to stay healthy, fit, pain-free, and we upload every day. Also, if you get the chance go to Bobandbrad.com. This week, we are doing a giveaway. - Yes. - This week, we're giving away the wall anchors, right? Yeah, the wall anchors. - You can't go wrong with the wall anchors. - Check them out, you can also find it on Facebook the contest that is, it will be pinned at the top of the page. Go to Twitter, Instagram, or TikTok if you want a 60-second version of Bob and Brad plus some of our high jinks, do you remember that word, High jinks? Some of our frivolity. - You've been in the thesaurus last night. Wow - Alright, people discount how much poor knee posture - Huh - Especially for a prolonged period it can result or like I said, cause or perpetuate pain. - Once again Bob, the keyword posture, posture, posture, whether it's for your back or your knees it's need to be addressed. - So if you're over stretching or overloading for a long time, it can cause tissue damage. Let's start with the first one Brad - Because I think people really aren't aware of what good knee posture is. - Yep, absolutely. - This whole video is going to educate you. - I'm going to stand up listen I'm tall so make sure I keep keep my face in frame. - Oh, don't worry about that get it out of there. - Look down here, one thing I don't want you to do when you stand for a while you should have a slight bend to your knee, so you don't want to do is lock your knees like this. - You just pull your pants people can't see your knee Bob - Sure - People wanna see your legs too. - I hope my socks are okay, people seem to like. - Those are a good pair. - Cause the controversy on some of those So you don't want to have the knee locked like this? - Yeah. - And let me show you why. - Oh Yeah, let's do this. We need Sam, - Little assistance from our skeleton has been very helpful over the years. - So this is kind of a demonstration, in the the between the in the knee joint you have cartilage, and if you stand I'm gonna use a peanut here - But just wait Bob - Oh yeah, that's right. - Go ahead - So if you're if you have the knee kind of in a bent position here there's plenty of room in the joint there's nothing is jamming, but if you stand with knee locked I'll put the peanut right towards here I'm gonna lock the peanut, think of that every time you stand. - Did that come through Liz, - Every time you're standing with a knee lock you're really jamming together the front of the joint. - And that may not happen when you're 15, 25 years old. - Right. - But when you get older and you've been doing this all your life the cartilage, the meniscus that can, people say they hear their noise, knees, cracking it and it happens I mean, we know as therapists. - Well I gonna even beg to differ with you a little bit Brad patient who was about 17 years old, - Yeah - Worked at a subway, and he was standing with his knee, he was standing with his knees locked like that all night long while he was working at the counter and he had terrible pain, and all I the first time I saw my goal, I just want you to stand i want you to stagger your steps out like this and bend your knees a little bit keep them bent like that all night long, and his pain went away that's all it was. - So it's just a matter of changing. - Yeah - That static posture and if you think obviously this doesn't help, but doesn't really happen with a peanut butter, but at least it's gonna stick in your mind that - Visualization. - Yep. - So the other thing, what a lot of people do, is they kind of stand on one leg so they'll what they'll do is a lock the one leg and kinda go like this, Right Brad? - Yeah and this happens like you know well, lets say if you're, if you have a child, holding - And you put it on the hip, and you and if you do it the same hip each time it's gonna stress that one knee the same, you know, over and over. - Right, so Alternate - Alternate and ideally you don't do it at all now if your job is involves standing on like hard floors one of the things you may want to do is just get a cushion to place in the shoe. - Yeah, and they make inserts and they're not made for arched I mean they you can't get them with arch but they need to feel really squishy like these - No arch support on these right any larger stack. - Or you know the other thing a lot of factories that I've been at, they'll have rubber mats specifically made for like if you're at a machine a leather or CNC machine that they'll be standing there and it makes a big difference. But if you're walking all the time you can't carry a mat with you. - Right. - So then this is the next best thing. - So what we recommend quite often don't you take the existing cushion out of the shoe bread and put the new one in - Exactly. - And then You can cut it to size, - Right coz they make these like this may fit from size seven to 12 I'm exaggerating so they make it bigger but easily you can cut it out. - And I don't know that would spend any large amount of money on these I'll just get it from a big box store, yeah. - 20 to $30 I get you a pair. - Yeah. So in addition to that, Brad also I know used to do some ergonomic assessment you'd recommend that people would also have a high stool and they would do kind of a half sit half stand. - Yeah so they call it a sit stand station and this is actually what the right height so if I was working at a bench workstation and I'm working away I'm standing for a while but after an hour or so of that you know, your legs, your back, everything can have a pain. - Right So then you can just sit, take the weight off of your legs and your knees and your ankles but you're still tall enough where you can function and get some work done and then you sit and then you stand, so it's called a sit stand station. - Makes a huge difference. - Right - I think it's even better on your back. - Oh yeah. - You're getting movement in the back now if you do stand for a while the one exercise that you can do quite frequently I mean, you could do it every half hour if you want is just to sit and do some bending like this one, two, three, four, five. - So, you are saying if you are doing a - If you're standing - Standing for long periods take a little break. - Yeah - Bend the knee - Get it, so you're keeping it at end range extension we want to go end range flexion as far as therapy minds. - We're gonna show you the opposite. - Yeah - Now we sit a lot, let's say you're sitting and this is and this is my sister Karen she was - How is she doing? - I haven't talked to her, I hope she's doing well.