Body and Spirit

Knee Injuries

Three Angels Broadcasting Network

Program transcript

Participants: Madison Turner, Dick Nunez, Kim Rogers

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Series Code: BAS

Program Code: BAS000070


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Knee problems effect a lot of people
00:17 and they don't know what to do about it.
00:18 We're gonna discuss that today on "Body and Spirit."
00:21 See what you can do to have healthy strong knees.
00:53 Hello, I'm Dick Nunez, Exercise Physiologist
00:55 and Principal of Miracle Meadows
00:56 of The Mountain State Leadership Academy
00:58 in West Virginia. Welcome to "Body and Spirit."
01:01 Today we're gonna be talking about knee problems
01:03 and they really don't have to be as big as problems
01:05 that you might think.
01:06 Lot of replacement surgeries or just constant pain
01:09 could easily be alleviated by a proper exercise program.
01:13 I always try and help people to understand
01:15 that all joints are weak 'cause
01:17 it's simply bone connected to bone by ligaments.
01:21 The joint itself will not have strength,
01:23 it's the muscles that cross the joint
01:25 that give it strength.
01:26 So if our legs are strong our knees will be strong.
01:29 We want to focus on that today and help people
01:32 who maybe experiencing pain to get into
01:34 a good exercise program that'll easily take them
01:37 back on the road to recovery.
01:38 I believe we're ready to start.
01:40 Helping me out today will be Kim and Madison.
01:43 Kim is a student at Miracle Meadows
01:45 and Madison is at the Mountain State Leadership Academy.
01:48 So ladies, we're gonna just find a comfortable chair here
01:51 and fortunately for us
01:53 there is three convenient ones right here.
01:55 Now whenever we deal with the knee,
01:57 it is actually somewhat complex as far as
02:00 what might be happening
02:01 and simple assessment of knee problems
02:05 go a lot better if we find out what exactly hurt,
02:07 so for example if the, if the kneecap
02:11 is going out to one side or another,
02:13 its gonna cause a condition called chondromalacia
02:15 were the kneecap has actually become rough underneath
02:18 and so when people extend their leg out
02:20 they go pop, pop kind of grind, it sounds like,
02:22 I got a popcorn pop underneath my kneecap
02:24 and that lot of times is all it is
02:26 and then when you check their leg muscle to see
02:29 how much muscles around there
02:30 like if I'm flexing the leg out and you check
02:32 and see how much muscles there,
02:33 the reality is you don't feel anything except
02:36 loose tissue and they are suppose to be muscle there,
02:40 now they're just nothing but loose tissue.
02:41 If you put your leg out straight.
02:43 Go and put your leg out straight Kim.
02:45 You should be able to feel some muscle there.
02:46 Madison, go and put your leg out.
02:48 Now both these girls have some muscle there,
02:49 but if you put your leg out straight
02:51 and all you feel is ague then what kind,
02:54 that's what you have to stabilize your knee.
02:57 So we're gonna do some things to, to help people
02:59 get their knee going.
03:01 If you just gone through surgery
03:02 or getting ready for surgery
03:04 this first sequence of exercise will be very helpful.
03:06 What we gonna do is we're gonna sit back
03:07 in our chairs somewhat.
03:09 We actually can get in bad posture,
03:10 that's the only time I want you to do that.
03:12 Okay, put your left leg out straight
03:14 and we're gonna raise it up
03:16 and we're gonna do that 20 times.
03:18 Let's see if you can get unison here.
03:20 There's three, four, five, six, seven,
03:27 eight, nine, ten, eleven, twelve,
03:34 thirteen, fourteen, fifteen, sixteen,
03:39 seventeen, eighteen, nineteen, twenty.
03:43 Bend it slightly, okay,
03:45 but keep it the same bend the whole time, good.
03:48 And up, up, and up, good six, seven,
03:54 eight, nine, ten, eleven, twelve,
04:01 thirteen, fourteen, fifteen, sixteen,
04:06 seventeen, eighteen, nineteen, twenty,
04:09 bend it little bit more.
04:11 Pull out, okay and up, and up, and up, up,
04:18 five, six, seven, eight, nine, ten,
04:25 eleven, twelve, thirteen, fourteen, fifteen,
04:31 sixteen, seventeen, eighteen, nineteen, and twenty.
04:37 Could you feel that, Kim? Yeah out.
04:39 Could you feel that, Madison? Yes. Okay.
04:42 You can see it's a very simple exercise,
04:44 but still very effective.
04:45 Kim, where did you feel that out?
04:46 Right here and right here.
04:48 Okay, you felt that right there.
04:49 Madison, where did you feel that? Right here. Okay.
04:51 X marks the spot that's we are after
04:52 we're trying to develop the quadricep muscles
04:54 without going to lot of motion,
04:56 know it to properly stimulate the legs,
04:58 thus its gonna help strengthen the knee.
05:00 All right, so what do we need to do next, Kim?
05:02 The other leg. The other leg, you got it, all right.
05:05 Okay, straighten the other leg out, raise.
05:08 So for those at home even if you have strong knees,
05:11 you're not having a problem
05:12 this is still an excellent workout.
05:13 Both these girls are young
05:15 and workout on a regular basis
05:18 and so even for them they're feeling it.
05:20 I certainly work on a regular basis and I feel it.
05:25 Ten more, One, two, three, four,
05:31 five, six, seven, eight, nine and ten.
05:38 Bend it slightly. Up, and up, good.
05:43 Four, five, and important to keep it
05:45 the same bend the whole time.
05:47 Eight, nine, ten, eleven, twelve, thirteen come on,
05:55 fourteen, fifteen, sixteen, seventeen,
05:59 eighteen, nineteen and twenty.
06:02 Okay, bend it some more.
06:04 Up, and up, up, up, up,
06:09 up, up keep going, up, nine, ten,
06:15 eleven, twelve, we're almost done, its gonna feel good
06:17 when we put them down, isn't Kim? It will really, yes.
06:19 Fifteen, sixteen, seventeen, eighteen, nineteen, oh, yes.
06:26 Oh, that makes you sit up and take notice.
06:29 Okay, now what we're gonna do is we're gonna do
06:31 some leg extension exercises and the way we're gonna do
06:34 that is from the sitting position.
06:37 Now this will be best if we had it assessed
06:40 by a physiotherapist, or some type of medical doctor,
06:43 or some type of exercise specialist,
06:45 and maybe they'll tell you
06:46 what part of your quadriceps might be lagging.
06:48 Some times when people extend their leg
06:51 the vastus medialis is very well developed,
06:54 the vastus lateralis is not, or vice versa.
06:57 And by simply turning your foot one direction to another.
07:01 For example if I want to work the vastus medialis,
07:04 I turn my foot out a little bit
07:06 and that'll put emphassis stimulation
07:08 on the inside of the thigh,
07:10 the muscle is right there, the vastus medialis.
07:12 If I turn the other direction
07:14 and I do my extension with my toe in
07:16 now I'm emphasizing the vastus lateralis.
07:19 And by doing the vastus lateralis
07:20 I could help balance my quadriceps
07:23 if one side is, is weaken and not developed properly.
07:27 So by--those at home you can either do it
07:29 without any resistance at all
07:32 or we can put our other foot on top of that foot,
07:35 cross it over and now we can actually provide ourselves
07:39 some extension there or some resistance on extension.
07:42 Good, and you could still turn your toe either way
07:46 depending on what you want to work on.
07:48 So if I want to do the lateralis
07:50 I'm gonna turn my toe in and extend my leg that way.
07:54 This is it somewhat low intensive exercise,
07:59 but still the quadricep muscles have a great capacity
08:02 for handling aerobic strain,
08:04 so they can actually burn quite a bit.
08:07 And you could take quite a bit of burning in those
08:09 before you actually have to stop, if you so choose.
08:13 Some people choose not to take much burning.
08:18 So we're gonna do 40 of them.
08:19 There's 26, 27, 28, 29, 30,
08:25 1, 2, 3, 4, 5,
08:30 6, 7, 8, 9, and 10, good.
08:36 Now for those at home, you may not want to do 40,
08:39 if you may want to take sometime and stop and rest,
08:41 and that's okay.
08:42 But also we're trying to make this programs
08:45 that gonna be beneficial for wide range of people.
08:48 There are not everybody is gonna benefit
08:49 exactly the same from the same exercises.
08:52 We have to realize that exercise
08:53 is like a prescription,
08:55 its not gonna fit everybody for every situation.
08:57 So if you need to go less
08:59 and not do quite so many reps, that's fine.
09:02 But for those who are fit and healthy
09:03 and just want to prevent any knee problems,
09:05 then they want to push little bit harder.
09:07 So we need to switch over to the other side now.
09:10 Cross the foot over again.
09:12 And now we're gonna extend with the other leg.
09:16 You'll be able feel these in your thighs, Madison?
09:18 Yes, a little bit. Yes, little bit, Kim?
09:21 Perfect, yes. There is ten.
09:25 Also we're just doing the top range
09:27 that we're actually in the pretty safe zone.
09:29 Far more you get into a leg extension
09:31 as you can come too far back
09:32 with the knees are at 90 degree bend,
09:35 then it can become a little more stressful.
09:39 Well, I lost count, what do we on three?
09:40 Twenty six. Twenty.
09:43 How'd I know you would be counting, Kim?
09:45 Ten more, two, three, four, five,
09:51 six, seven, eight, nine and ten, good, good.
09:59 Now what we're gonna do is we're gonna put out toe
10:01 back underneath the chair as much as you can
10:04 and we're just gonna lean forward
10:05 into it little bit stretching the quadriceps.
10:08 You wanna tuck in like this.
10:12 As you will be doing here.
10:16 I'm just trying to get a little stretch
10:17 in the quadriceps and muscles we just worked.
10:21 Okay, switch to the other side.
10:33 Okay, we're gonna hold that for ten more seconds.
10:35 One, two, three, four, five, six,
10:41 seven, eight, nine and ten, good.
10:45 Now whenever we work a muscle
10:48 in this case we worked the quadriceps.
10:49 In order to have proper development of our body,
10:51 we need to work on the hamstrings as well.
10:53 So the way we're gonna do is from sitting position
10:55 is we're gonna dig our heel into the carpet
10:59 and we're gonna pull back like we're trying to drawback
11:02 and you want to feel the muscles underneath,
11:04 you put your hands on your hamstring,
11:07 so you can feel the hamstring contract.
11:09 We're holding that for ten seconds.
11:12 Now what we're gonna do is we'll move it about
11:13 six to eight inches, dig the heel in again,
11:16 and pull again for ten seconds.
11:20 It's difficult to get a full range of motion
11:23 resistance work doing it like this,
11:25 but you can get a good static resistant in each position.
11:29 Okay, let's move it till your foot is flat. Now pull.
11:34 You're still contracting the hamstring.
11:36 Can you feel the hamstring contract?
11:37 Okay, five more seconds.
11:42 One, now put it back out again
11:45 and dig in again for ten seconds.
11:49 Seven, six, five, four, three, two, one.
11:56 Shift, dig the heel in and go.
12:00 Two, three, four, five, six,
12:05 seven, eight, nine, ten.
12:09 Foot flat, drawback ten seconds.
12:12 One, two, three, four, five, six,
12:18 seven, eight, nine and ten. All right.
12:22 Other leg, start to squeeze.
12:26 One two, three, four, five,
12:31 six, seven, eight, nine and ten.
12:35 Move it six to eight inches, squeeze.
12:38 One two, three, four, five,
12:42 six, seven, eight, nine and ten.
12:47 Put the foot flat, curl it.
12:50 One two, three, four, five,
12:55 six, seven, eight, nine, ten.
12:59 Again out, dig in.
13:01 one, two, three, four, five,
13:06 six, seven, eight, nine, ten.
13:11 Move it six to eight inches, dig in.
13:13 One, two, three, four, five,
13:18 six, seven, eight, nine and ten. Foot flat.
13:24 One, two, three, four, five,
13:29 six, seven, eight, nine and ten, good.
13:34 Now let's take a knee and pull up towards our chest.
13:41 Okay, you look nice and comfortable there.
13:44 I know, I can sit like this back to the pelvis.
13:45 You can sit like that for while, okay, I can't.
13:50 Five more seconds. Four, three, two, one.
13:55 Now take your foot, your ankle this way
13:57 and pull it towards you.
14:01 All right, all right. I'm sorry.
14:05 And hold it for ten more seconds.
14:07 One, two, three, four, five,
14:11 everybody has to be good at something, Kim.
14:13 Nine and ten. Good.
14:16 Pull up toward your chest.
14:22 And hold for ten more.
14:24 One, two, three, four, five,
14:29 six, seven, eight, nine.
14:33 Get a hold of the ankle and pull.
14:38 Two, three, four, five, six, seven,
14:44 eight, nine and ten, good.
14:48 Now we're gonna sit on the edge of the seat,
14:51 put our toes in behind us
14:55 and we're gonna push up on to the toes
14:56 and back down again.
14:58 We're gonna be doing some calf raises this way.
15:01 Keep doing it ladies,
15:02 the reason why we put our toes underneath there
15:04 is if I do it from out here,
15:06 I only have a couple inch range of motion.
15:09 But if I keep the toes tuck back underneath me
15:11 now I can from a seat positions
15:13 still I can get about six to eight inch range of motion
15:16 that's extremely important.
15:17 Specially for those who run around in high heel shoes.
15:20 Those who run in the high heel shoes
15:22 they shorten their Achilles tendon
15:24 because it isn't use to going through a normal stretch
15:26 and this will be extremely important for them
15:29 to do this exercise
15:30 keep the Achilles tendon strong,
15:32 because Achilles tendon is simply the tendon
15:33 that attaches the gastrocnemius
15:36 where your calf muscle area into your heel
15:39 and you'll prefer the old term,
15:41 your, your Achilles heel which means your weak spot.
15:44 So if you tear your Achilles tendon
15:47 you gonna be in for a ward of discomfort
15:49 and a very long rehabilitation
15:52 and often times women who wear high heels
15:54 will take them off and they'll go running around
15:56 or try to play tennis or some other exercise
15:59 and snap they tear their tendon
16:01 because it isn't used to be in stretched anymore.
16:04 So this is a good way to help that out.
16:06 And also it's just a good part
16:08 for our lower body training.
16:10 We're gonna do ten more.
16:12 One, and two, three, four, five,
16:19 six, seven, eight, nine, and ten, good. All right.
16:26 We've spend a good amount of time on the lower body.
16:29 Now we want to work on some upper body exercise.
16:31 Let's just put the arms up
16:32 and we're gonna squeeze together in the middle
16:35 and back, squeeze in, and out,
16:39 squeeze in, and out, squeeze in, out.
16:44 In, squeeze your arms together if you can.
16:47 I'm not quite getting there
16:48 but if you can get there squeezing in tight.
16:51 Squeeze, hold it for a count.
16:54 Squeeze and hold and back,
16:56 squeeze hold and back,
16:59 squeeze it and back,
17:02 squeeze it and back, good,
17:05 let's keep going. Ten more times.
17:11 It's two, three, four, five,
17:20 six, seven, eight. Two more.
17:26 We're having fun, aren't we?
17:27 Yeah, okay. Squeeze it hard.
17:29 Squeeze, squeeze, squeeze for ten seconds.
17:32 Come on squeeze it,
17:33 there shouldn't be, uphold your part.
17:37 Hold it tight, hold it tight. You tight there?
17:40 Yep, that's good.
17:42 Okay, hold it, hold it, hold it and relax.
17:47 All right, lets take a few good breathes into the nose,
17:51 out through the mouth,
17:53 into the nose, out through the mouth,
17:58 in through the nose, and out through the mouth.
18:02 Okay, we never wanted de-emphasize
18:05 the ability to breathe properly
18:06 'cause we want to get our lungs properly oxygenated
18:09 and when people think about taking a deep breathe,
18:11 they automatically think of how much can you suck in
18:14 when the reality is if you learn
18:15 how to blow all the air out of your lungs
18:17 you'll become even more effective in sucking back in,
18:20 'cause when you blow everything out
18:21 your body naturally wants to suck back in.
18:24 If you have good posture your rib cage is up,
18:26 then your lungs can properly inflate
18:28 the diaphragm is a muscle itself
18:30 and it can help that process take place.
18:32 If you're all crunched over,
18:33 you have forward shoulder tilt like a lot of people do.
18:36 Where the shoulder roll and they have really bad posture
18:38 and you tell them to breathe deep there,
18:41 they can hardly get a breathe in there
18:42 'cause they don't have the room to it,
18:44 to expand the rib cage.
18:45 So its very, very important.
18:46 Okay right, Madison? Right.
18:48 All right, good. Now you're good.
18:50 Okay, let's do some upper back exercise now.
18:54 We're gonna drive back,
18:55 squeeze the shoulder blades together, reach back out,
18:58 drive them together and back out
19:01 and when you get back, you wanna think about
19:02 squeezing your shoulder blades together hard.
19:05 Contract those muscles in the middle of your back.
19:07 You have a lot of muscles back there,
19:08 you have the rhomboid
19:10 and you have the teres minor
19:11 and teres major supraspinatus, infraspinatus,
19:14 subscapularis is on the front side of scapular.
19:18 There's a whole bunch of muscles back there.
19:19 In fact you rotator cuff is made up
19:21 of your supraspinatus, infraspinatus,
19:23 teres minor and subscapularis.
19:26 And all those muscles attach on the scapula
19:28 along with 12 other muscles.
19:31 So its a very important bony area,
19:33 lots of muscles attaching to that this particular
19:35 motion of the body is extremely important,
19:38 you never wanna lose this.
19:39 And those muscles back there
19:41 are the ones that control your posture.
19:43 If you lose those your posture is gonna go
19:45 south for the winter and hopefully
19:47 that winter isn't a permanent one.
19:49 Okay, I've seen lot of people drastically
19:52 improve their posture by getting into
19:54 good exercise program,
19:56 strengthening their upper back
19:57 and now they stand up properly.
20:00 Okay, keep going. We're gonna do ten more.
20:03 Squeeze it together and squeeze,
20:07 and squeeze, good.
20:10 Squeeze, we're gonna do five more.
20:13 One, and two, and three, and four.
20:20 One more time. Five, hold that squeeze.
20:24 Squeeze it tight for ten seconds.
20:26 One, two, three, four, five,
20:31 six, seven, eight, nine and ten.
20:36 Okay, put the arm up over the head
20:37 and stretch that muscle out. Okay, good.
20:40 Very important to keep that flexibility.
20:45 You got lots of that, right Kim?
20:47 Okay, seven more seconds.
20:50 Six, five, four, three, two, one, and switch.
20:56 Good, good. Okay, Madison, you're pretty flexible too.
21:02 Can you take that around
21:03 and put all the way down over here.
21:05 Don't try it. Okay, eight more seconds.
21:10 Seven, six, five, four, three,
21:15 two, one. Relax, okay.
21:18 Now from the seated position,
21:21 we're gonna alternate like we do
21:22 on a alternate dumbbell shoulder press.
21:27 So you have your imaginary dumbbells in your hand.
21:30 I've got hundreds in my hand,
21:31 so I'm having to work little harder.
21:37 And you can use dumbbells to do this exercise
21:39 or you can use cans of food
21:41 or you can use Clorox jugs
21:44 if you put water or put sand in it
21:48 and that's very helpful to give you some resistance.
21:51 You want to just make sure that
21:52 both the jugs weigh the same,
21:54 or the cans are similar size,
21:56 or the books are similar size.
21:58 You want to make sure you can get a good hold
21:59 on them 'cause you don't want to get something up high
22:02 and loose grip on it and have it
22:03 knock you on the head. Keep going.
22:10 There have been many people they've come up to me
22:13 since the 3ABN program has started with "Body and Spirit"
22:16 and they say that they could hardly bring their arms up
22:19 until they starts following along
22:21 on the "Body and Spirit" show.
22:22 And now they have much, much greater range of motion
22:26 and that's such a wonderful blessing
22:29 that we on the team of the "Body and Spirit"
22:32 program are really excited about.
22:37 Ten more each way.
22:38 There's one, and two,
22:41 and three, four, five,
22:47 six, seven, eight,
22:52 nine and ten. Good.
22:56 Oh, it starts to feel it after a while don't you?
22:58 Okay, you bring it across, bring your shoulder across.
23:01 Okay, and switch that shoulder. Good.
23:03 Ten more seconds.
23:04 One, two, three, four, five,
23:09 six, seven, eight, nine and ten.
23:13 Switch it. Are you popping? Yeah.
23:19 Okay, ten more seconds.
23:20 One, two, three, four, five,
23:25 six, seven, eight, nine and ten.
23:30 Kim, has taken herself
23:31 there's some chiropractic adjustments
23:32 while we're doing this here.
23:34 Okay, now we're gonna do some arm work.
23:38 We're gonna put, we're gonna lean forward
23:39 put our arm down between our legs
23:41 block it with your knee
23:43 and you're gonna curl your arm up and press back down.
23:46 This is an excellent exercise,
23:48 it's like a concentration curl that we use
23:50 a dumbbell with and you use your other arm
23:53 to give you the resistance
23:55 and get all the way down. Good.
24:06 Six more, One, two, three,
24:11 four, five, six.
24:15 Oh, that feels good. Doesn't it?
24:19 And let's do the other side now.
24:21 All the way down.
24:27 Seven, eight, nine, ten, eleven,
24:35 twelve, thirteen, reach all way down.
24:39 Fourteen, fifteen, sixteen, seventeen,
24:45 eighteen, nineteen and twenty.
24:48 Let's do the triceps now.
24:50 Block here, down, and down,
24:54 three, four, five, six, seven,
25:01 eight, nine, ten, eleven, twelve. Good.
25:09 Thirteen, fourteen fifteen, sixteen, seventeen,
25:16 eighteen, nineteen. One more, twenty.
25:20 Switch, press, and press, press, press.
25:28 It's five, six, seven,
25:32 eight, nine, ten, eleven,
25:39 twelve, thirteen, fourteen, fifteen,
25:44 sixteen, seventeen, eighteen,
25:48 nineteen, one more, twenty, good.
25:51 All right, now we're gonna crunch your abdominal.
25:54 Put your hands on your abdominal wall.
25:56 Crunch forward press back,
25:59 crunch forward press back,
26:01 crunch forward and back,
26:04 forward and back, forward and back.
26:09 Good, keep going.
26:11 And crunch way back, crunch way back, good.
26:20 Twenty more, One, two,
26:24 and three, and four.
26:29 Putting your hands on your abdomen
26:30 will help you to feel the contraction.
26:33 And seven, eight, nine,
26:39 and ten. Ten more. Almost done, Kim.
26:43 Two, three, four,
26:48 five, six, seven,
26:54 eight, nine. One more, ten. Good.
26:59 All right ladies, well done.
27:06 Its always sad for me when I talk to people
27:08 who have knee pain from arthritis
27:11 or just from wearing out or letting them as muscles go
27:14 and they think there is nothing they can do.
27:16 They think that they just need to give up.
27:18 They're afraid to bend,
27:19 they're afraid to move because anything hurts.
27:22 The reality is if your muscles get weak
27:24 any moment you do is gonna hurt.
27:26 The joints is gonna take you more of that stress.
27:28 But there is good news,
27:30 if you get on to regular exercise program.
27:32 Get the quadriceps strong
27:34 and make it a routine of your life.
27:36 You'll find your knees getting a lot stronger
27:38 and you may bypass a lot of very bad conditions
27:41 and you may bypass sudden
27:42 if you ever have the knee replacement surgery.
27:45 Stay with it always do it for the glory of God.
27:47 He'll bless your effort.
27:49 Remember "You can do all things
27:50 through Christ, who strengthens you."
27:52 God bless you. I look forward to see you next time.


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Revised 2014-12-17