♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ – (Bob singing) Hi folks, I’m Bob Schrupp,
physical therapist. – Brad Heineck, physical therapist. – And we are the most
famous physical therapists on the internet. – In our opinion of course Bob. – Today we’re going to
cover must-know tips to prevent knee pain while exercising. You know, as physical
therapists Brad and I, we’d rather prevent pain than
try to treat it afterwards. – Right.
– It’s just a lot easier. And some of these things
today, if you do those, beware you will get pain. – Yep. It’s a matter of time. – It’s just a matter of time, right. – So some of these will be
not surprising and some, you’ll kind of say “Oh,
that’s good to know!” – That’s news to me. – Depends on your background, so you know, the knees, we’ve got the
kneecap to be concerned with, a lot of people don’t think
about the kneecap as a joint against the femoral condyles, and then of course you’ve
got the joint between the tibia and the femoral condyles. – Yeah, we’ve got a lot of joints there, that can cause problems.
– Exactly. – And issues if you have
too much compression. – So the mechanics of how, oh– – Yeah, by the way if
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version of our show each day, – There you go! Say no more! – Be efficient with your time. – All right, so let’s get right
to the point on this, Bob, we’re talking about the knee
is more than just a hinge joint you’ve got the patella in there, so there’s some more
sources for potential pain, so mechanics really is a lot. – Yeah it’s very important. – Right. And so it’s not that difficult, once you’re aware of it. So the first thing is
we’re gonna look at squats, cause a lot of people like to do squats, it’s a great exercise to do, but you can injure your knees doing it if you don’t have good mechanics, and not after just a few repetitions, but if you do squats on a weekly basis, or a daily basis,
– Right. – You want to get it right,
so it doesn’t creep up on you. So the first thing, and this
is a little controversial Bob, as well as the viewers,
is how deep do you squat? – Right. – We’re gonna tell you how deep to squat so you put minimal stress on your knees and they last a lifetime. And that is–
– I mean, you pay a price if you do
some of these deeper squats, you may not pay it now, you
may not pay it in 10 years, but you’re gonna pay it, eventually. – Yep, and we know cause
we’re older (laughs) – Right, we’re there! We’ve been there. – So when you do squats, make sure you’ve got a good wide base, it’s a good basic rule to follow, and then when you squat down, if you look at the lines on my pants, we’re gonna go to a 90
degree bend in the knees, as well as a little more in the hip so you can hold your balance, but we’re looking at the knees right now. – You gotta go a little deeper, Brad. – I gotta go deeper?
– Yeah. – Getting close.
– Close? – I can’t even do it, so I mean– – I’m pretty close there. And that just goes to show, I
don’t do a lot of deep squats I’ve got other things I like to do. – I don’t see the reasoning behind it. – I do lunges.
– Yeah. Yep. – Which is a really good option, but the same is true on that
90 degree bend in the knee, and there are some people who will say, I had an argument, not an argument, a long discussion, with someone who did
that really aggressive– – Crossfit?
– Crossfit. And of course, he said you’re
gonna do the deep squat. – And plus, his knee
is going past the foot, are we going to talk about
that today or not, Brad? – Yes, we are!
– Okay. – We can talk about that right now, so when you do squat, the knee should not go past the vertical plumb line over the toe. You want to keep it–
– Back like that. – Back like that. Exactly. – And you know the thing too, by keeping it back, you’re gonna get a little
more of the glutes too, which I think is really a good idea. – Right. And there’s some
back implications too, when you go deep like that– – Absolutely, absolutely. – So you’re not only
protecting your knee– – It’s bad on your back
too to go below 90. – Which by the way, the gentleman I was discussing how deep to go, he was convinced you’ve gotta go deep. He was like 28 years old, knee pain! – Yeah. (laughs) – He already had it!
– Doesn’t understand why. – It was from something else, of course. Now the other thing, and
this is if you’re active, basketball, any sports where
you’re running, you’re jumping, learn how to land properly.
– Gotcha. – And this is particularly important, with female basketball players
there’s studies on that where they have the most
ACL injuries as a group. – Female basketball players
and volleyball players. – Oh sure. – They tend to do that also. – Yeah. And there’s some,
we’re not gonna get into that– – Some biomechanical reasons why they are. – Right, there’s a Q angle
and things like that, we don’t need to get to that, but when you land, if you look at my legs, and we call this genu valgus, that means your knees go like this, and that puts a great
stress on your knees, particularly on the
ligaments, that ACL ligament, so when you land, you’re gonna land with
those knees over the toes, and this is something
you can practice, boom, and make sure you get a visual of that, because when you’re playing
you’re not gonna think about it. – That’s right, you’ve
gotta get it to the point where it’s a habit.
– Right, exactly. – You wanna do a repetitive
exercise where you are jumping, and again, the knees
not ending up like this. – That’s something if you
happen to do plyometrics as part of your workout, jumping, notice your knee position, make sure that it’s
lined up over your toes, and you’re not getting this. Some people may go out like this, it’s most common that the
knees go in with most– – Now we did mention
this with squats, Brad, but with squats you also don’t
want your knees to go in. – Right! Oh, thank you Bob! – We failed to mention that, but with squats a lot of times what’s gonna happen if you’re
doing a heavier weight, and it’s too heavy for you, a lot of times your
knees are gonna drift in. If you can’t keep your
knees out, over the toes, that means you did need
to back off on the weight. You’ve got too heavy a weight. And then work it until
that you have the strength to go ahead and keep the
knees in proper alignment. – Sure. Exactly. I think
this is really important for people who want to do exercises, not necessarily to get big
and massive and strong, but to be fit and carry
on with their daily lives. – You don’t want your exercise
to be causing your pain, you want to stay fit so you
can stay away from pain. – Exactly. And then the last thing is
oftentimes with exercises, there’s a– – You’re skipping one, Brad! – What? – The bike seat! – Oh, I was gonna save it for last. – Oh, okay!
– I’m going out of order. But this kinda fit in with it. A lot of times there’s step-ups, where there’ll be that step where you can go up and down like
this, or a lot of times I’ll do step ups for quad
strength with a patient. But again, the same thing as on that, make sure that this doesn’t happen, this is so common that the knee goes in. You can practice it here. And then also, so that the
knee stays in front or behind. – Yeah, so you’re going to keep
those two positions in mind while you’re doing step-ups,
– Yeah. – And as it’s a great drill
to do to train your knee to be in the right position. – Yep, I just had someone yesterday, she has weak quads, she’s 61 years old, and she’s just going on her stairway, just doing the same exercise
just for that quadriceps. – That’s nice, you can use
the rail if you need to. – Yep, exactly.
– It works out well. – Now the big one Bob, I know Bob sees this a lot. – So our cabin’s by a bike trail, so we see 100 bikers a
day when we go for a walk, and I just want to stop
half of them and go, “Your bike seat is too low!” It just drives me crazy, they look like a clown! They’re just biking like this. – It is the most common
misfit on a bicycle, the seat’s too low, and
we don’t have a bike here, but we’re gonna kind of do
what we can to show you, here’s the pedals and when
the pedal is at the bottom, I call it the six-o’clock position here, and your knee should be almost straight, matter of fact I went to a class, they had it scientifically figured out between nine degrees and
14 degrees of knee flexion, which is a little bit of a bend, but this is what you’ll see, where people will come around and they’ve got 40 degrees of flexion, and that’s hard on the knees, get that bike seat up. – That quadriceps is
pulling on that patella, and you’re getting a lot of force there. – It’s a good way to
wear that cartilage out on the bottom side of your patella. The other thing is– – Bad on your back.
– Your back. And your efficiency on a
bike is terrible that way, but the other thing I notice, it’s got nothing to do
with body mechanics, is people’s tires are always so flat. – Yeah, right. I actually just got a new tube for mine, cause I couldn’t keep the air in there, and I was like, “Man I was working hard!” It’s like gosh, I’d fill it up right before
I’d go for a bike ride, but by the time I’d get done I was like, “Boy that was a hard one,”
then I got the new tube, and I’m like “Woo!” – Life is good again.
– Life is good again, yeah. – Yeah, so keep the air
filled up in your tube. – There we go, that’s the
final advice we’re gonna give. – Good luck with those knees, keep them healthy for a long time, cause you don’t need a replacement. – That’s right, thanks.