♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ – Hi five. – Oh. (laughs) – Hi folks. I’m Bob Schrupp, Physical Therapist – Brad Heineck, Physical Therapist – And we are the most
famous physical therapists on the internet. – (mumbles) And of course, Bob. – Today, we’re gonna
talk about top five ways to correct knock knees with
exercise and et cetera. – Et cetera, so there’s more. – There’s more, yeah. By the way, if you’re new to our channel, let’s just start right into this. If you’re new to our channel, please take a second to subscribe to us. We provide videos on how to stay healthy, fit, pain-free. And we upload every day. And yes, you want to join us on our social media channels. And please don’t make us beg. You can also go to our website bobandbrad.com because we’re always
giving something away. We’re not giving away anything today, but starting tomorrow we’re
giving away a mattress. – Oh no, Bob. Not the
Sleep Ovation Mattress. – The Sleep Ovation Mattress, yeah. So go to the give away section tomorrow and you have to sign up for that. It’ll be on Facebook, pinned to the top of the page. – Yep. – Want a short version of Bob and Brad? Tired of us rambling on? Go to Instagram or Twitter, and you’ll get a 60-second version of our show each day. – We just talk a lot faster. – That’s right. Same amount of material. All right, when you have knock knees, it’s also called genu valgus. – Right. – So basically, I mean
I don’t know that I need to demonstrate it but basically your knees are going in like this. – Right, sometimes they’ll bump actually when you walk through. – And you know, actually,
little children actually a lot of times have that
naturally and they grow out of it. It’s very common. They used
to tell these little kids to ride a trike. That would
help get them out of it, but they don’t need to. It happens on their own. – Right. They got that figured out now. – So generally when you have knock knees, the problem usually isn’t at the knee. The problem is usually at the
hip or the ankle and the foot. – Sure. – So that’s where you want to look. Now, there can be genetic
components that you can’t change. Like if your hip, for example,
instead of a greater angle here it has a lesser
angle between the ball– – Is that the Q-angle? – That’s not the Q-angle.
The Q-angle is at the knee. – Okay, different angle. Sorry– – Yeah, it’s called Coxa Vara.
And if this angle between the ball and the femur here is smaller, that’s gonna bring this
bone in and there’s no way you can get around it then. You’re gonna have knock knees. – Right. – So unless you have surgery, you’re gonna have that. And now, well let’s go to the things you can correct. – Okay. – Okay, so let’s first talk
about if your hip tends to internally rotate. – Or rotate inwards. – Yep. Watch what that does to the knee. So here I’m straight like it should be. I internally rotate this bone and that immediately puts
more of an angle here. The knock knee angle there. So that’s one thing we’re gonna look at on correcting on you. Are your hips kind of tight,
and they’re putting you into internal rotation. – Sure. – And that’s causing the knock knees. – So we need some stretches
to loosen the muscles up here and then some– – And the capsule. – Strengthening exercises to tighten the opposite muscles up. – Perfect. – Sure. – To keep it that way. All right, so that’s what we’re gonna do with the hip. We’ll go over that in a minute, those exercises to help stop
the hip from turning in. We’re gonna try to get the
hip to come out a little bit. – Sure. – At the foot, if you’re
flat-foot, you know plantar… (mumbles) plantis. Right? What’s the name of it, the medical term? Oh, I’m putting him on the spot. – Pronated. – Pronated, yeah (laughing). There we go. I was thinking about a
more fancier way to say it. If you have flat feet
basically, watch what that does to the tibia here. So the foot flattens out
and the tibia turns in. And that causes the angle
to be created there. Again, hip or foot. So
we’re gonna talk about what to do down there in
case you have problems there. But let’s talk about the hip first. – All right– – So trying to get the hip
into external rotation. A simple way to do this is, even you can do it while you’re seated,
is you’re just gonna go ahead and cross your legs like this. And you’re gonna push down. And this is working on external rotation. It’s nice, you can do
it throughout the day. You can just do pressure on,
pressure off, pressure on. – The old figure four
stretch, they call it. – And you can do it a number
of times throughout the day. You know you can do it
while you’re working even. – And it’s just a good
general stretch to do. – It’s a good stretch to do anyway– – Even if you’re not knock kneed. – He’s absolutely right. The other one you can do is… If you want to get both
of them at the same time. You can do what we call
the butterfly stretch. So gonna get in this
position, just kind of a lotus position, too, Brad? I don’t know, you’re into
martial arts and stuff, but anyway, so it’s like a butterfly, it’s flying here, right? I’m really not doing well
with this today, am I? – No, it looks good, Bob. You
look like you’re having fun. – Yeah, yeah! – But no, that’s a good
stretch for those hip muscles– – The external rotators. Okay, then we want to go
ahead and do a strengthening exercise for the external rotators. And the best one to do
for that is the clamshell. So real easy to do. You’re just gonna lay on your side and you’re gonna put your ankles together. And you’re gonna work your hip like this. Now, so I’m bringing it up. Knees are coming together, but the feet are staying contacted together. Now if you wanna make it harder, right, Brad’s bringing out the band already. You can make it harder with band– – Here, lift that leg up– – But to be honest, most
of you, this is gonna be hard enough for you to start off with. – Yeah. – I mean, these are small
muscles, a lot of them, and then get fatigued very rapidly. – Sure. But they do make nice
loop straps that actually work really well. – Right . – Liz, you have an exercise
program that use that. You guys do these don’t ya? Yeah, do they say that
it’s good for knock knees? They probably don’t. – They probably don’t. – Well you can bring it
up in the next (mumbles). – You can actually take a weight, Brad, just a hand weight, and
put it right here, too. I mean that will do the job, too. – Here, try it. All right. Give it a go. – You put it right along
your thigh like this, and you’re gonna go ahead. And that actually is working. You’d like it wouldn’t but it does. So all right, we gave you
some different ways for you to go ahead and stretch the
hip into external rotation. And strengthen the hip
into external rotation. Now we’re going down to the feet. You got flat feet. We do have a video on
exercises you can do, but to me it takes a lot of work to try to correct flat feet. And to me, the best thing
is probably just to go ahead and wear an arch support. I mean, in my mind. – Or change your shoe
style to a shoe that’s made for that which would be
called a motion control shoe. In any shoe store that’s
worth their two cents, you should be able to ask them
about a motion control shoe and they’ll take you right to them. – Yeah, I think you’re
referring basically to athletic shoes, right Brad? – Yeah, walking or running. – Yeah, I don’t think they have, walking or running, but I don’t think they have those in dress shoes, do they? – Well, that’s a very good question. – I don’t know. – That’s a good question. Yeah, you may have to
put a insert for that. – So that’s going to
correct your flat feet and that’s gonna help
the knock knees then. Also, what Brad and I have seen a lot with a lot of patients. Because your flat foot, the inside of your shoe starts to wear out, the bottom. – Right. – And that makes your feet even go more into pronated position. And, eventually what
happens is you really start wearing, you know, getting knock kneed. – And a lot of people
aren’t even aware of that– – They aren’t. – And then you take the shoe and you tip it over and they can see the one side only is wore off and it’s like… – Right, if you look at
the bottom of your shoe you can tell right
away, all the wears that are occurring on the inside. It’s time to change out the shoe, too. You know, and as a bonus,
you athletes out there. You really want to get into
the habit of, like volleyball players and stuff like that, and basketball players,
of landing with your feet lined up like this and
not landing like this. Injuries are so much more
predominant in people who are landing like this. ACL injuries. – Sure. – And I see this with a
lot of volleyball players. They go like this. And you gotta learn to land like this. You know, get yourself in this position. – You need to train that outside the game. Because you’re not going to think about it obviously while you’re playing. So you’re gonna do some jumping exercises, and that’s all you do is focus on that. You need to do a lot so
it becomes muscle memory so-to-speak. – Yeah, like if you’re doing squats. If you’re doing squats and
your knees are going in, it’s because you’re doing too much weight and the quads aren’t able to hold you. So you really want to lessen up the weight and get to the point where
you have perfect form. And then when you have
perfect form, then you can add to the weight and still
not go into knock knees. – While maintaining it. – While maintaining it. – Nice to have a partner so they can– – Yeah, keep an eye on you and make sure. It’s always good to lift
with a partner anyway, cause they keep you motivated, right Brad? – Right, exactly Bob. – All right, so get rid
of those knock knees with the exercises and
remember Brad and I can fix just about anything– – Except for– – A broken heart, but we’re working on it. – Yes, we are Bob. – Day and night. – Yep, I’m gonna get another
book on it, I’m thinking. – I bet you got a whole
library, don’t you Brad? (laughing) All right, thanks for watching. (music chimes)