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


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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♪ 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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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.


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.


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


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

- [Brad] Right.

- [Bob] Of, the knee.


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.


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.


He stood like that all day.


- Yep.

- All we had him.

Do, is change.


Have him stand with a staggered: stance.

- Yep.

- With a little bit of a bend.


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.


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.


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


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.


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.


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.


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.


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.


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).


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

Sitting around too much

While pounding the pavement can hurt your knees, sitting around and leading a sedentary lifestyle may be even worse.

How do you get rid of foot and knee pain? ›

Lifestyle and home remedies
  1. Rest. Take a break from your normal activities to reduce repetitive strain on your knee, give the injury time to heal and help prevent further damage. ...
  2. Ice. Ice reduces both pain and inflammation. ...
  3. Heat. ...
  4. Compression. ...
  5. Elevation.
Jan 25, 2023

What is a bad habit that hurts knees? ›

Sitting around too much

While pounding the pavement can hurt your knees, sitting around and leading a sedentary lifestyle may be even worse.

What is the number 1 mistake that makes bad knees worse? ›

1. You sit for long periods of time. If your knee hurts, you might want to stay off of it. But resting too much makes your muscles weaken and often makes knee pain worse.

Why do my knees and feet hurt so bad? ›

Causes of Knee, Foot and Ankle Pain

Injuries or fracture. Overuse of the muscles. Dislocations. Arthritis, gout, bursitis, tendinitis or other such conditions.

How can I stop my feet and legs from hurting? ›

Remedies for sore feet
  1. Ice.
  2. NSAIDs.
  3. Different shoes.
  4. RICE method.
  5. Elevation.
  6. Foot stretches.
  7. Calf stretches.
  8. Foot bath.
Apr 9, 2020

Why you shouldn't ignore knee pain? ›

Delaying joint care can lead to injury and other problems

In some cases, ignoring joint pain for too long may increase pain or mobility problems, or even result in a fall or injury.

What happens if your knee hurts everyday? ›

Anyone who is experiencing persistent knee pain should see a doctor. The doctor will ask about the symptoms, carry out a physical examination, and they may also suggest imaging tests such as an X-ray or MRI scan. After diagnosing the cause, they will discuss the treatment options.

What is the #1 knee mistake? ›

Complete Rest. So mistake number one, is to rest completely and stop doing any form of exercise. This is a big problem because often your knee will get stiff and the muscles around your knee will get weak, you'll lose fitness and most of us will put on some weight.

What can I drink to stop knee pain? ›

The anti-inflammatory compounds in ginger help reduce swelling on the knee along with the pain. Brew ginger in hot water, with a little honey & lemon. Drink 2- 3 cups a day until the pain eases. Grate 1 - inch Ginger piece & boil for 10 minutes in 1 cup water.

How do you get rid of knee pain naturally? ›

Read on for more information about alternative therapies and supplements that may help ease your knee pain.
  1. Try RICE for strains and sprains. ...
  2. Tai chi. ...
  3. Exercise. ...
  4. Weight management. ...
  5. Heat and cold therapy. ...
  6. Herbal ointment. ...
  7. Willow bark. ...
  8. Ginger extract.
May 22, 2020

Should you walk if your knee hurts? ›

It may seem counterintuitive to increase your activity level when you have chronic knee pain or arthritis, but walking can actually provide a number of benefits, including: Lubricating the joints. Protecting the knee. Increasing blood flow to the tissues.

Do bad knees ever heal? ›

Full recovery from arthritis of the knee is not possible. However, it is possible to feel less pain, swelling and stiffness because of medications, physical therapy and other treatments.

Can bad knees be cured? ›

While osteoarthritis in the knee can't be cured, there are many treatments to slow its progress and ease your symptoms. Surgery is an option for more severe forms of osteoarthritis.

What is the best position to sit in for knee pain? ›

Hold your shoulders in the same position when you're sitting as you would when you're standing. Your hips and knees should be at 90-degree angles. Height: Adjust the height of your chair if necessary so your feet are flat on the floor. If you can't lower your seat, use a footrest.

Can knee and foot pain be related? ›

Knee pain is commonly related to our feet and their alignment.

Can foot pain and knee pain be related? ›

This may be because you have a foot or ankle condition that is affecting your leg and knee. A patient may not think that foot pain and knee pain are related, but it does happen sometimes.

How does foot pain go away? ›

Foot pain caused by an injury or overuse will often respond well to rest and cold therapy. Don't do any activity that makes the pain worse. Put ice on your foot for 15 to 20 minutes several times a day. Take pain medicines you can get without a prescription.

What is the best painkiller for knee pain? ›

Knee pain
  • put as little weight as possible on your knee – for example, avoid standing for a long time.
  • use an ice pack (or bag of frozen peas wrapped in a tea towel) on your knee for up to 20 minutes every 2 to 3 hours.
  • use painkiller such as paracetamol or ibuprofen gel (or ibuprofen tablets if needed)

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