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  • 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.

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  • 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.