One Bad Habit May be Causing Your Knee or Foot Pain. How to Fix It! (2023)

Introduction

One Bad Habit May be Causing Your Knee or Foot Pain. How to Fix It!

Bob and Brad discuss how one bad habit may be causing your knee and foot pain.

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Video

♪ Bob and Brad, the two most famous, ♪ ♪ physical therapists on the internet.

♪ - Hi folks, I'm Bob Shrupp, physical therapist., - And, I'm, Brad, Heineck, physical therapist., - The, most famous physical therapists on the internet.

- In, our opinion.

Of course, Bob.

- Today, we're gonna talk about one bad habit that may be causing your knee or foot pain.

- Sure., - And, how to fix it, but by the way, - Oh yes. - If you're new to our channel.

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So.

When you.

Let's go right to it: Brad.

- Let's get into it.

- When.

You stand or walk with your knees, basically too straight or hyper-extended.

So.

If you stand all day long with your knee hyper-extended like this, that's gonna cause problems.

One thing that happens with this Brad, is that over time the calf muscle starts to actually get a little tight.

- Sure.

- Because.

This is stretching it.

This is keeping it straight, and so it can actually tighten up on you.

But.

Why is the knee straightened? Bad? We're, actually gonna demonstrate this right.

Now.

- Sure., - So, in your knee joint, you have cartilage or the kind of cushioning.

- [Brad] Right.

- [Bob] Of, the knee.

And.

So this peanut is gonna represent the cartilage.

- [Brad] Sure.

- [Bob] So, we're gonna put that in there and you can see if the knee is straight.

We're fine.

All right.

If you have a little bend in there, but lets say you stand all day long with the knee hyper-extended.

(peanut cracks) - [Brad], Oh. - [Bob] Yeah, so in other words, you're.

Putting a lot of stress on that cartilage.

- [Brad], Right. - [Bob] It sounds like the joint just cracking or we call it Crepitus.

- Oh Bob.

Why Bob? (laughing), - Sorry, now I got to finish eating.

My peanut.

I used to stand like this Brad.

So I'm very well aware of this.

- Sure.

- And I used to stand with my knees, hyper-extended.

And.

What happens over time is actually starts to stretch out.

- Sure.

- And, I was.

It was starting to hurt me and even when I was doing athletic events, like all of the sudden, my knee would give away 'cause it would stretch out.

But I was treating one patient.

He worked at Subway.

And.

He stood like that all day.

Long.

- Yep.

- All we had him.

Do, is change.

That.

Have him stand with a staggered: stance.

- Yep.

- With a little bit of a bend.

And.

His knee pain went away., But, there's a lot of people that I've told them to stop doing this and I'll watch them.

They keep doing it.

It's a very difficult habit., - Well its, a habit.

Your body's used to it, and it's just normal and you're - nervous system. - Position, sets., - Yeah.

It's that proprioception.

It needs to be reset., - So.

We have a little way that you can actually teach yourself, not to do it.

Anymore. - Sure. - So, all I did, is it took some tape and I ran along the back of my leg, with the knee slightly bent.

Or, with the knee bent actually.

And now, anytime I.

Try to straighten this side, It pulls on the skin.

- [Brad] Especially.

If you got hair legs.

- If, you got hairy legs it'll even do better.

(Laughing).

We actually use this.

It's like a coverall.

It's a tape that you use underneath other tape.

- Right, but you could use-- - You could use, any tape.

- Athletic tape would probably be a good thing.

- You can use even Scotch Tape.

- Sure.

- Probably.

- What about Duct Tape? - Duct Tape would work.

- I, don't know about that.

- Yeah.

That might be a little hard on the skin.

But yeah, this'll teach you, this'll teach you that you shouldn't be walking or standing that way.

But furthermore.

You shouldn't also walk that way.

I have one lady, just recently, she'd stand like this or take her step like this and hyper-extend, or extend the knee when she's walking.

What that does, the heels gonna hit very harshly.

- Yeah.

So he's talking the heels like right.

There.

- And its gonna send forces up through the leg, and it's gonna put more stress on the knee when you're walking.

But.

It's also gonna, put more stress on the bottom of your foot.

- So.

Well, we're trying to teach you, like if you have Plantar Fasciitis.

This is something you'll wanna learn.

When, a heel strike, you wanna strike the fore foot and the heel at the same time.

- Right., - Or at least 60/40.

- So, you know, to make it clear, he's really dorsiflexing.

The toes are up.

And.

This is very common for some people, which makes the hyper-extension exaggerated.

And like Bob said.

The Plantar Fasciitis takes more stress.

- Yeah.

The Plantar Fasc is a think band.

Underneath the foot and the arch of the foot, helps keep the arch, like-- - Stable.

- In, shape and stable, and this puts a lot of stress on it.

- Yep., - So.

What you have to learn to, is to take probably shorter strides to start off.

With.

And you're gonna, try to hit the heel and the forefoot at the same time., Brad and I have talked about this.

Quite often with running.

- Right.

- So if, you were a heel runner.

You wanna go to a more forefoot runner.

So, when people are starting to learn this.

Quite often the sensation is almost like.

They feel like they're, falling forward., 'cause I, take a step.

Forward, look at me, how I'm falling forward., You're, actually kind of leaning the body forward a little bit too, when you're walking., - And, don't get that mixed up with that sometimes, you'll see people really walking.

Forward.

You really don't see it, but you feel like.

- Yeah, you're kind of leaning forward like this, but you can see, I'm, hitting the forefoot and the heel at the same time.

Or, nearly at the same time.

And.

That gonna put less stress on the knee and less stress on the foot.

- Sure.

- And may think that this is a minor thing, but it's not.

With the number of steps you take each day and same thing: it's not a minor thing when you stand with the knee extended like that all day, long.

It's, just another thing: that's gonna put a lot of stress on the knee.

- Yeah.

We wanna keep those knees as healthy as possible, as long as possible.

And stay away from those replacements.

- Right So.

Anything else you wanna add to this, Brad? You want me to crack some peanuts for you? - No, I'm fine, Sam is fine and that would make a pretty good peanut cracker though, for a Christmas gift.

We could come up with them.

- That's right there.

You go.

- That's, a great idea! - Walnuts and peanuts, I'm sure we could crack them.

All.

So, remember, Brad and I can fix just about anything.

Except for, a broken heart.

- Well we're working on that.

Get right in there.

Do the heart: massage.

- This is Sam's heart.

Yep, thanks for watching.

(upbeat music).