Participants: Randi Brewer, Dick Nunez, Mindy Kellum
Series Code: BAS
Program Code: BAS000015
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00:01 [Disclaimer]
00:14 Stay tuned for Body & Spirit! 00:16 Today we're going to talk about 00:17 "how to rehabilitate a bad knee". 00:48 Hello I'm Dick Nunez, Wellness Director of the 00:50 Black Hills Health and Education Center. 00:52 Welcome to Body & Spirit. 00:54 Today we're going to be talking about 00:55 how to rehabilitate a knee. 00:56 That's something that plagues a lot of people. 00:58 Once they get hurt they don't know what to do. 01:00 So the reality is they do absolutely nothing and then 01:03 what happens is their leg starts to hurt even more. 01:05 Their knee gets even more inflamed and they get more 01:07 and more problems and eventually sometimes they 01:10 end up with a knee replacement. 01:11 So we're going to talk today about how to prevent that 01:14 and what we can do to make it stronger. 01:16 We know in the Bible where Jesus gives parables about 01:18 if you take care of something that more 01:22 will be added onto you. 01:24 We don't wanna just bury something in the sand 01:25 just because we have a problem in our life. 01:27 We don't just want to bury it and forget about it. 01:29 We want to go forward seeking out knowledge that will 01:31 bless us and then we'll get the blessings of Jesus 01:34 as well as we strive out to do our part 01:37 and He's faithful to do His part! 01:39 So let's get started! 01:41 Today helping me out will be Randi and Mindy 01:46 and I'm sure we'll have a very good time today. 01:51 Okay we're going to start by warming up. 01:53 We're just going to circle the arms around. 01:58 Loosen the shoulders up. 01:59 Loosen up the arms. 02:02 Get the blood circulating. 02:06 Once we get that blood flowing we can really work hard. 02:09 So it's important, okay. 02:11 Now let's go the other way. 02:14 Up and around! 02:21 Okay we're gonna do five more. 02:30 Now, in today's program 02:31 we're going to be focusing on rehabilitating knees 02:35 but we can really focus still 02:36 on working hard on the upper body. 02:39 So that's what we're going to do. 02:40 In fact, we're going to start out by doing some push ups! 02:43 Now we can do push ups in one of two ways, 02:45 we can either do a military style 02:47 -military style push up what would be a man's push up 02:50 where you brace yourself from your feet 02:52 and lower yourself down 02:53 or you can do what we call female style push ups 02:55 where you have your knees on the ground. 02:56 Whichever you choose to do is just fine! 02:58 So climb on down to the ground there! 03:03 Okay and lower yourself down and push up. 03:08 Good! 03:10 Keep going! 03:14 The question that often times comes is 03:15 "how many should we do?" 03:17 Well the answer is as many as we can. 03:21 It will vary from person to person. 03:27 You're looking pretty good here! 03:29 Looks like Randy could have done them men style 03:31 without too much problem! 03:37 Keep going! 03:38 We're focusing on the chest here. 03:40 On the shoulders and the triceps. 03:43 This is a very good compound exercise. 03:48 Good! 03:51 Okay let's do five more! 03:53 1, 2, 3, 4, 03:58 Okay go part way down. 04:01 Don't bail out yet! 04:02 Now hold it there down for ten seconds! 04:03 1, 2, 3, 4, 5, 6, 7, 8, 9, 9 , 10 04:14 Good! 04:15 Okay come on up! 04:19 Now we want to stretch those muscles out. 04:21 You're going to reach back; feel that stretch! 04:27 Okay bring it across. 04:29 Now we're going to pull the scapula apart... 04:32 ...and stretch the back area. 04:35 Okay, again, reach back 04:40 and bring it across. 04:43 Just feel that stretch! 04:45 Okay good. 04:47 Okay we'd like our towels... 04:49 ...You might want to toss my coat off there 04:50 while you're over there. 04:54 Okay thank you! 04:58 Okay we're going to do a rowing type motion. 05:01 We're just going to grab the towel like that. 05:03 Okay we're going to bend over a little bit. 05:07 -Hold on with the other hand. 05:08 You're going to pull in and pull back out. 05:11 And you can make this very difficult if you want to 05:14 by giving yourself lots of good resistance 05:18 as you pull it in and pull it back out. 05:23 Okay keep it going! 05:25 And we'll try to do about 20 of those. 05:28 7 05:29 Reach all the way out! 05:31 You want to reach all the way out with this arm. 05:34 There you go! 05:35 That's where you're pulling from. 05:37 Okay reach out! 05:39 Good! 05:40 That's good! Good movement there! 05:41 Okay you want to pull in just like you're 05:44 sawing something or starting a lawnmower. 05:55 Okay, let's do about five more! 06:03 Two more! 06:07 Okay switch around! 06:09 You're going to do your left arm. 06:11 Let's work it hard! 06:16 Sometimes it takes a little bit of practice 06:18 to get the coordination. 06:21 That's okay! 06:22 The more you do it the better you'll get at it! 06:24 Okay work hard. 06:25 I have a feeling if I was the one 06:27 holding on to that towel 06:28 you'd be working a little bit harder than that! 06:31 Give yourself some resistance! 06:37 Okay and you want to bring your arm close enough 06:39 that you get all the way out. 06:47 I'm sorry? . 06:49 Yeah you'll feel it in your shoulder 06:51 and the upper back area. 06:54 Okay three more! 07:00 Okay good! 07:01 Now I want you to grab the ends of the towel 07:03 and we're gonna pull hard like we're gonna pull it in two. 07:06 Nobody's managed to do it yet; 07:08 so maybe you can be first! 07:09 Okay bring it up over the head 07:13 and we're gonna pull it over 07:15 down to the waist and up. 07:18 Feel it stretch. 07:19 Keep pulling apart until you get to the bottom 07:21 and push your scapula out. 07:26 Good! 07:27 Keep it going! 07:29 Push the scapula out. 07:31 That's the shoulder blade you have back there. 07:33 The triangular shaped muscles up in the upper back. 07:41 Okay we're going to do ten more! 07:52 And seven more! 07:53 Keep pulling the towel apart hard as you're doing it! 08:06 And two more! 08:12 Good job! 08:13 Okay let me have the towels! 08:16 We'll take care of these real quick, okay. 08:19 Grab like this and we're gonna stretch 08:23 the latissimus area that we just worked. 08:27 Okay we're gonna hold the stretch 08:30 for about 10 to 15 seconds. 08:35 Okay and switch! 08:39 Okay you wanna feel that stretch. 08:46 Okay good, 08:48 You feel that in through there at all? 08:51 Pull harder! 08:55 Okay. 08:57 Now we're going to work the shoulders; 08:58 a very neglected area! 09:00 We're gonna have a lot of fun on this one! 09:02 Okay you're gonna reach out 09:05 and we're gonna make some small circles. 09:09 Now we're gonna make some bigger circles. 09:14 Now we're going to make them small again. 09:17 We can vary this up so we can make it harder 09:21 or more fun, however way you want to look at it. 09:24 Now reverse it. 09:26 Now let's make them bigger. 09:30 And make it smaller again. 09:33 Keep those arms up! 09:36 Okay reverse it! 09:39 And bigger! 09:40 Now make it smaller again. 09:42 By doing this circular rotation we bring in 09:45 more of the muscles in the upper back as well. 09:47 Okay and back! 09:50 And forward again. 09:54 And back! 09:55 If nothing else we're going to have fun, right? 09:57 And forward again. 10:00 And back. 10:01 Now bigger! 10:03 Starting to burn a little bit? 10:05 okay! 10:06 Hold it there. 10:08 Nice and level. 10:09 We're going to hold that for 30 seconds. 10:11 Think we can hold on for that long? 10:14 No!? 10:15 Well we're gonna have to! 10:17 Okay there's ten! 10:20 What's the matter? 10:21 Am I counting too slow? 10:23 I'm doing it too! 10:29 There's 20! 10:30 1, 2 10:31 It's gonna feel good when you put your arms down! 10:34 5, 6, 7, 10:35 You ready? 10:36 8, 9 Drop them! 10:39 Wow, you feel that? 10:41 A nice pump in the shoulders! 10:42 Oh that's good! 10:43 okay now we're gonna draw up like this 10:45 and push down. 10:51 This is going to be working the trapezius muscles 10:53 and also loosening up the shoulders 10:56 after giving them a pretty good little dose! 11:06 Okay push all the way down. 11:10 And let's go five more! 11:20 Okay now we're gonna stretch those arms. 11:25 Stretch those shoulders out by reaching across. 11:28 Okay you feel that there? 11:30 How about you, feel that there? 11:33 Okay, good. 11:35 Five more seconds! 11:39 Okay switch over. 11:48 Okay does that feel good? 11:49 You're starting to sweat a little bit! 11:51 That's good! 11:53 Okay relax. 11:55 Now we're going to do a bicep exercise. 11:58 And the way we're going to do that is 11:59 we're just going to reach out here 12:00 and squeeze the arms down and reach out. 12:04 Squeeze down and out! 12:07 Good! 12:08 Keep it going! 12:11 Just flex the arms down, 12:14 reach out, 12:16 flex down! 12:18 Even though this is a simple movement 12:19 it's very effective for arm training. 12:25 How we doing back there? 12:34 Okay let's keep the heads up while we do that! 12:40 Flex hard! 12:41 Just like you're in a body building contest! 12:43 Just flex those arms hard! 12:44 The harder you flex them the more benefit 12:47 you're going to get out of them! 12:48 You don't have to worry about getting large bulky muscles; 12:51 it's very difficult to do that! 12:53 It's hard enough for men to do that 12:54 so don't worry about it. 12:56 Okay, let's do five more! 13:03 Two more! 13:06 Good! 13:07 Alright good job! 13:08 Okay we're going to get back into a 13:10 push up position again. 13:13 Cruel and unusual punishment! 13:15 Okay we don't have to do very many this time because 13:17 your arms are already pretty tired 13:18 but we're going to bring our hands in close, okay. 13:23 Okay lower yourselves down and push up. 13:28 Okay down and up! 13:30 Let's try to do ten of them 13:33 NO? ! 13:35 Okay, do as many as you can. 13:40 That's okay you can go ahead and rest for a second. 13:45 We'll let Randi keep it going! 13:46 Good! 13:47 You're doing great! 13:50 Two more! 13:51 Oh okay. 13:52 Okay get back into your position again. 13:54 Both of you. 13:55 Okay now lower yourselves part way down in that position, 13:57 put your hands in close. 13:59 Okay and hold for ten seconds! 14:00 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 14:10 Good! 14:11 Okay lay on your backs there with 14:13 your heads up this way. 14:18 You get to take a nap now? [giggles] 14:21 Okay what I want you to do now is 14:26 put both legs down. 14:27 Now which leg is your. 14:30 Okay that's your bad one. 14:31 Okay I want you to raise your left legs up straight 14:33 and just right up to about this height. 14:35 Okay back down and I want you to do that 20 times! 14:40 Good! 14:41 Up! 14:43 Whenever we look at knee problems. 14:45 I want you to count for me. 14:46 Tell me when you get to 20. 14:48 ...whenever we deal with knee problems 14:49 we find that there's going to be 14:51 various reasons why they're there. 14:53 It's either going to be a cartilage problem, 14:55 a tendon problem 14:57 or a ligament problem. 14:58 And the way we treat each one of those 14:59 is going to be a little bit different 15:01 but yet by and large we can use the same type of recovery 15:04 for all those various ailments because 15:07 this is a great way of getting someone ready for 15:10 surgery or when they're coming out of it. 15:13 How many is that? 15:14 Okay bend your knee slightly now. 15:15 Okay and raise and keep it the same bend the whole time 15:19 and do 20 of those. 15:24 Okay, you starting to felt hat in your thigh a little bit? 15:27 Okay, keep your knee bent a little bit 15:29 but you don't want to extend it out. 15:34 This is a good exercise routine for the connective tissue. 15:39 Also, once we get to the point where somebody might 15:42 feel a lot of grinding under the kneecap. 15:44 20? 15:45 Okay bend it a little bit more! 15:47 Okay and raise! 15:48 ...and they feel that grinding under the kneecap. 15:51 That's usually a condition called condramalasia 15:53 where one part of the quadriceps is developed more than 15:57 the other and it causes a puling in the kneecap. 16:01 How many is that? 16:06 How's that feeling for you? 16:09 Makes your knee feel better. 16:11 Okay good! 16:13 Okay switch! Do the other leg! 16:17 The other thing that's very important, 16:18 anytime we do rehabilitation we think 16:20 "well we just need to do our bad side". 16:22 Well, in reality we need to do both sides because 16:24 we want to make sure the body is balanced. 16:26 That's a very important concept 16:27 because if the body's out of balance then 16:29 the potential for being hurt is greater. 16:32 I think a lot of us have seen athletes running 16:35 down the track and they're running very fast 16:37 and all of a sudden they stop 16:38 and grab their hamstring cause they can't keep going. 16:41 (Okay you made the switch, good!) 16:42 .and what happens to them is 16:44 their quadriceps are stronger than their hamstrings 16:45 and as they're running too fast 16:47 the hamstrings can't keep up anymore. 16:50 So they pull or they tear and then the person has an injury 16:53 and a lot of it is due to muscular imbalance. 16:56 So, we're going to try to correct that 16:58 as we go through our workout. 16:59 Okay bend a little bit, good. 17:07 You're setting a good pace that's good! 17:09 Maybe just a little bit fast. 17:12 We'll slow it down just a little bit. 17:19 Okay turn over on your abdomen. 17:25 Okay now, with one leg straight 17:27 I want you to raise it up! 17:29 Good and down. 17:31 Okay and up and down. 17:33 We're going to do 20 of those! 17:35 Okay with this exercise 17:36 we'll be working the gluteus maximus 17:37 and also the hamstring area as it raises up. 17:46 Okay stop for a second. 17:48 Now when you do this I want you to come up 17:50 and then curl your leg as you do it. 17:52 Okay so come up and now curl your leg, 17:55 back out and then down. 17:57 Up, curl your leg, back out and then down. 18:00 Good! 18:02 Again, now we're just accentuating the flexion 18:05 of that hamstring area. 18:08 Five more! 18:16 Okay if you were synchronized swimmers you would be 18:18 graded down right now! 18:21 There we go! 18:22 One more! 18:24 Okay relax. 18:26 Now the other side. 18:27 Just raise it straight for the first ten 18:28 and then we'll do the variation after that. 18:39 Okay now lift up and curl. 18:42 Okay good! 18:43 Up and then down. 18:44 up, curl, out, down, good! 18:46 Keep it going! 18:52 Good, excellent! 18:54 Four more times! 19:02 And last one. 19:05 Okay up on the feet. 19:09 Now another excellent exercise to do is 19:12 a wall sit or a... 19:14 ...since we don't have walls close by 19:17 we're just going to go into a squat 19:19 but we're not going to do any repetitions. 19:21 We're just going to hold it there, okay? 19:22 So what I want you to do is have your feet apart 19:25 a little wider than shoulder width 19:27 and sit back into your squat. 19:29 Okay, push your hips back a little more. 19:32 Okay bend over at the waist. 19:34 So in other words our first movement 19:35 is pushing our hips back. 19:38 There we go! 19:39 Okay squat down. 19:40 Just cross your arms here, down a little bit further. 19:42 Okay you just hold it right there, that's nice! 19:46 Okay get real comfortable cause we're going to try 19:48 to do this for one minute. 19:50 [No! No! No!] 19:52 Oh yeah we can handle it! 19:56 That's good, then you won't have any trouble 19:59 holding it for a minute then. 20:01 Okay we've gone for ten seconds! 20:04 Keep hanging on there! 20:05 This is a good static contraction 20:07 after what we've done. 20:08 We've already fatigued the leg some and now this is just 20:11 gonna help tie everything together 20:12 and make everything good and tired. 20:14 So I'm convinced that they got a good workout. 20:16 It's very important as well! 20:17 Okay, as you can see on the clock you've got 20:19 30 seconds to go! 20:22 Keep hanging in there! Good! 20:24 No problem right! 20:26 Okay good! 20:27 Glad you're enjoying yourself! 20:29 Okay we're down to the final 20 seconds! 20:32 We're doing just great! 20:33 The finish line is in sight! 20:35 Okay squat down a little more. 20:37 I want to make sure we enjoy it just that much more! 20:39 Okay ten more seconds! 20:41 And for those at home you don't have to go quite this long 20:44 but we want to make sure we get a good workout here. 20:47 And 4, 3, 2, 1 20:52 very nice! 20:54 Okay back on the floor again! 21:00 Okay lay on your side 21:01 and I want you to reach back and grab your ankle 21:04 and stretch your quadriceps. 21:05 Now I know you're very limber especially 21:07 so you're gonna have to pull back. 21:10 There we go! 21:13 Good, that's excellent! 21:14 We're looking good there! 21:17 Does that feel good now? 21:18 Oh yeah, see! 21:19 Bet that knee's feeling better already. 21:21 Isn't it? 21:22 [laughing] 21:27 Okay keep stretching! 21:29 Okay now flip over to the other side. 21:40 Mindy was telling me before the show that 21:42 she was able to do full splits. 21:44 Used to be able to then she had a baby 21:47 not that long ago and that somehow... 21:50 I don't know why that would affect you at all! 21:52 [laughing] 21:55 Of course that's one thing I really can't relate to! 21:59 Okay relax! 22:01 Alright now, lie on your backs. 22:03 Okay, bring one leg up and reach by your ankle 22:09 and pull it back towards you. 22:10 Ow? 22:12 Now we really don't want to get to ow! 22:15 So if you're into ow 22:16 we wanna reach behind the leg; 22:17 Reach behind the knee with both hands 22:19 and just pull from there, okay? 22:22 Is that a little better? 22:23 That's not ow from there? 22:25 We don't want ow. 22:28 Okay five more seconds! 22:33 Now switch! 22:39 Okay good! 22:40 Can you pull this a little further? 22:44 Oh sure we can get a little bit more! 22:48 Okay just hold that nice and statically. 22:51 Good! Okay relax. 22:55 Abdomen time! 22:56 Okay we're gonna have the knees bent, 22:59 feet on the floor, 23:01 hands behind the neck. 23:03 We're going to crunch up and you're gonna to try 23:07 and encourage your abdomen to flatten as you do this. 23:10 Okay start coming up and blow out as you come up. 23:13 Chin towards the ceiling! 23:16 Good! 23:17 Oh we're looking like champs already! 23:19 Crunch queens here! 23:24 Okay for those at home if you want to just do 23:28 a variation of that, 23:29 you're not going to have to do all the various 23:31 angles that we're gonna do. 23:32 But, we're gonna make it a little tougher here 23:36 in just a moment. 23:37 Yippee? 23:38 Haven't heard that in a while! 23:40 Okay five more! 23:44 Okay now I want you to bring your feet off the ground, 23:46 cross at the ankles and we're gonna do 20 more. 23:50 This adds a little variety to our training here 23:54 and gives a good affect to the abdominal wall. 23:57 It doesn't have to be complicated. 23:59 We simply need to make sure we do the proper 24:01 crunch motion and if we always remember that the 24:04 abdominal does not cross or join, 24:06 it simply is a body stabilizer... 24:10 And I'm sure you're counting for me right? No? 24:14 3, 4 24:17 Oh okay you were! 24:19 Okay, that's good! 24:20 Now bring the legs up straight, okay. 24:23 And crunch some more. 24:26 Good job! 24:27 Good job! 24:29 You're looking good! 24:34 Those look easy! 24:37 You starting to feel them? 24:39 Will it be better if I push on your legs some? 24:46 Two more! 24:48 Alright! Excellent! 24:49 Here I'll be nice and help you up! 24:51 Okay now we want to stretch out a little more as we... 24:55 Anytime we work out good and hard 24:56 we want to also make sure we cool down 24:58 a little bit so we'll do that now. 25:01 Okay so we're going to step out to the side 25:03 and feel it stretch in here. 25:06 Now rotate the other way. 25:10 And again rotate. 25:15 And switch. 25:17 And two more! 25:22 Good! 25:24 Okay now we want to stretch the calf. 25:26 Step back. 25:27 Press the heel to the ground, 25:29 just feel the stretch in the back of your leg 25:31 and down in to your calf and Achilles tendon. 25:38 And switch! 25:43 Well you could have done that too. 25:47 Okay we're going to hold for about 10 to 15 seconds. 25:52 Okay good! 25:53 Okay now we're going to do some trunk rotation. 25:58 And turn, 26:02 and turn, 26:07 Good! 26:08 And when we do this we don't want to bounce. 26:09 We're simply working on the flexibility of rotation. 26:13 We're not trying to encourage the external oblique 26:15 to grow (which are the muscles on the side). 26:19 If people who use heavy weights 26:20 and do a lot of side bends they can actually 26:22 encourage those muscles to enlarge. 26:25 So if we want nice, wide waists you can do that 26:27 but I haven't met anybody who really wants that. 26:30 No? 26:31 You don't want that either? 26:32 Well, we won't worry about doing that then. 26:36 One more each way! 26:39 Okay good! 26:41 Alright that's it! 26:42 Thanks a lot ladies! 26:45 Whenever we go into a regular exercise program 26:47 whatever body part it is; 26:50 we want to take our time on it 26:52 and make sure we take a proper measure to getting there. 26:54 If you try to push yourself too fast, 26:56 you try and make it hurt too much; 26:57 you can actually set your training back. 26:59 You're always better off to start at 27:01 a more moderate pace 27:03 and see what your body can handle 27:04 cause you can always add more! 27:06 It's main thing is the consistency of the workout. 27:09 Not trying to see how fast you could get 27:11 your knee back to where it used to be. 27:13 And, by following these practical guidelines 27:16 of just the consistency of the leg raises 27:19 and then as you get stronger you can start getting into 27:21 more range of motion with added resistance 27:25 to the waist or the legs 27:27 then you're gonna find yourself back 27:29 on your feet in no time! 27:30 But, if you try to push it without that rest interval 27:33 don't do it everyday, 27:34 give yourself a day in between. 27:35 That rest interval is 27:36 when you're going to grow and develop 27:37 and while you're doing it 27:39 you always want to remember 27:40 that you're doing it for the right reason! 27:41 Claim the promise in Philippians 4:13 that 27:43 you can do all things through Christ who 27:44 strengthens us and do it all for his glory; 27:47 God bless you 27:48 and we'll see you next time. |
Revised 2014-12-17