Participants: Dick Nunez (Host), Jane Bake
Series Code: BAS
Program Code: BAS000133
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:13 Knee pain stops many people from doing 00:16 the things they really want to do. 00:17 There is good news, the things you can't do 00:19 help get you going once again. 00:22 Find out how to do it next on body and spirit. 00:50 Hello. I'm Dick Nunez, Wellness Director 00:53 of the Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit. 00:57 Knee pain shows many people down 00:59 and they wish they knew what they can do 01:00 to make it feel better. 01:03 Some go to drastic majors when the solution 01:06 could be very simple. 01:08 During the next half hour, we are gonna explore 01:10 what causes knees to hurt and what we can do 01:13 to make them feel better, 01:14 so I think we are ready to get started on workout. 01:16 Helping me out today is Janie Baker, 01:19 who is a physical education teacher 01:20 from Inverness, Florida. 01:23 Janie we are gonna get started here. 01:25 Take that for me please 01:28 and we bought some chairs out here 01:30 because often times we do rehab. 01:32 It's hard to get around and we can do 01:34 good workouts from chairs, 01:36 so Janie have a sit please. Thank you. 01:41 And I'm gonna sit down too. 01:42 Now we are gonna start right into our knee 01:44 workout and the way we are gonna do this 01:45 is we gonna put our left knee out and before 01:48 we do this let's talk about the knee just for a moment. 01:50 Usually when people have pain in the knee 01:52 it is from some, some specific areas 01:54 or specific problems, and we have 01:56 the tendons in the knee, 01:58 we have the ligaments, 02:00 and then we have the cartilage. 02:01 And wherever your knee hurts 02:03 often times detects what is that's bothering it. 02:06 And so if you have pain upon top 02:08 that could be a tendonitis condition. 02:10 If you have pain underneath 02:12 that could also be a ligament situation 02:15 as the patellar ligament comes down over 02:17 and connects in or if it is on the sides 02:20 it can be the ligaments there. 02:22 If it's underneath the kneecap, 02:24 you can either have like a chondromalacia situation. 02:26 We will get uneven tracking of the knee 02:28 and it causes roughness underneath the kneecap 02:31 or the ACL, which are called the 02:33 the anterior cruciate ligaments, 02:34 could be injured. 02:35 And that's something is very common with 02:37 athletes you might here 02:38 of an athlete blowing out their ACL 02:40 and those of the ligaments that are underneath 02:42 the kneecap or you look at the cartilage 02:45 and that is right down on either side there 02:47 and you start to get pain in there. 02:49 It's a semilunar shape material. 02:50 It's in between the bones to help 02:52 cushion and soften it. 02:54 Many times especially with football players 02:56 they will have their cartilage removed 02:58 because of wear-and-tear and over the years 03:01 they find that they have a lot of trouble 03:02 getting around because they now have a 03:04 severe arthritic condition because they no longer 03:06 have that cartilage to give them cushion 03:09 and support, it just simply like bone on bone. 03:11 Fortunately you didn't play football Janie, 03:13 so you should be okay. 03:14 We are gonna put the leg out straight. 03:16 Let's do our left leg first. 03:17 We are gonna raise it up and bring it down. 03:20 We are gonna do that 20 times. 03:22 Now if this is too much for you 03:24 then you have to modify that 03:26 and maybe I even bring it off the ground 03:28 while the person just tense your leg. 03:31 We are gonna bring our leg up 03:32 and we are gonna try and do that 20 times. 03:33 Up, you counting Janie. Keep it nice and straight. 03:36 Keep it straight. Let's not extend it all. 03:38 Keep it straight the whole time. 03:40 Keep it straight. You look shorter, 03:41 you might have to sit little bit further forward. 03:43 16. Where we are at now? 03:47 18 19 and 20. Now bend the leg just slightly, 03:52 but we are gonna keep the same bend the whole time, 03:55 and 3 and 4 and 5 and 6 and 7, 8, 9, 10, 11, 04:07 12, 13, start to feel that in the leg at all, 04:10 okay, good, 16; diligently counting for me over there. 04:17 Okay, good. Let's bend it little bit more 04:20 and do the same thing again. 04:22 2, 3 and 4, 5, 6, you should start to feel 04:29 your quadricep burn little bit now. Yes. 04:31 As you going through this you might have to stop 04:33 and rest the moment, like we are not right Janie. 04:36 Right we are going. 04:40 Where we at? 04:41 I couldn't, I thought you were counting. No, 04:44 I'm still talking. 17, 18, 19, 20, good, alright, 04:51 put the leg out and up and up, 3, and 4, good, 5, 04:59 and 6, and 7, 8, 9, 10, ten more, 05:06 and 1, and 2, and 3, and 4, 5, 6, 7, 8, 9, 20, okay. 05:19 Bend the leg slightly and up, and up, and up, 05:24 and up, up, and up, 7, 8, 9, 10, 05:32 you start to blemish Janie, 11, 12, and 14, 05:38 15, 16, 17, 18, two more, 19, 20, 05:45 bend the leg a little bit. Up and up and 3 and 4, 05:51 5, 6, 7, 8, 9, 10, 11, 12, almost over Janie 13, 06:02 14, 15, 16, 17, 18, 19, Woh! 06:10 I can feel really in the quads. 06:12 Okay, now what we are gonna do is we gonna put 06:14 our right foot over our left leg 06:17 and we are gonna get our legs 06:18 out there fairly extended. 06:20 What we are gonna do is just to last 06:21 little bit of the motion. 06:22 We are gonna use our other foot 06:24 to give us some resistance. 06:25 We gonna raise up and down and up, and up, 06:31 and up, and up, and they keep the 06:34 toe turn out just a little bit. 06:36 Put the emphasis on the vastus medialis, 06:39 which is the muscle on the inside of the knee. 06:44 Here is 9 and 10, we gonna go 10 more. 06:48 1, and 2, and 3, and 4, 5, 6, 7, 8, 9, and 10, good. 07:03 I don't know about you, but I feel that one. I can. 07:06 Okay, let's do other side, and up and up, and 3, 07:12 and 4, 5, and 6, and 7, 8, 9, and 10, good, 07:21 up and 12, and up, 14, and up and 15, 07:29 up and 16, 17, 18, 19, 20, good. 07:38 Okay, let's move towards the edge of our chair. 07:40 Just get our self in the position, 07:41 where we get hold of our ankle and pull up, 07:44 so we can stretch the quadricep 07:46 that's been given a good work there. Like this. 07:51 Okay, hold that for five more seconds, 1, 2, 07:55 3, 4, 5, good. Other side, 08:01 now if you can't get hold of your ankle, 08:03 you can still just put your toe into the ground 08:05 and lean into it and feel the stretch, 08:08 but keep yourself supported on the chair. 08:10 We don't want to fall into that. 08:12 It could hurt your knee even worse, 08:14 but if you can't get a hold of anything 08:16 and just do it this way 08:17 and still you shouldfeel stretch into this area. 08:20 Let's go five more seconds, 08:22 4, 3, 2, 1, good, relax. 08:28 Anytime we are dealing with knee problems 08:30 and we look in that what goes wrong with them. 08:33 If you don't have good muscularity 08:35 around your knees then you gonna put lot more 08:38 stress on your body 08:39 because lot of people say, 08:41 I don't do any exercise because of the fact 08:44 my knee is hurt or your knees hurt 08:46 because the fact that your legs are so weak 08:48 you are not getting any stability there 08:50 because of muscles are aren't holding you up, 08:53 so by stimulating the muscles we are actually 08:55 enhancing ability for the body 08:56 to do more because now, 08:58 now we are increasing the healing potential 09:00 or increasing the strength 09:02 and the knees will take less stress. 09:04 Now whenever we work a muscle, 09:05 we always want to work the antagonistic muscle 09:07 as well and often times you will see somebody 09:09 like running down the track, 09:11 running out in football field 09:12 and they are running away 09:13 and also they will stop and they do 09:16 what's called pull up lane, 09:17 where now they have to grab the back of their leg 09:19 because there hamstrings can keep up 09:20 with the quadriceps, 09:21 so we want to work the hamstrings as well. 09:23 We will little bit limit and what we can do, 09:25 we can put the foot out, we can dig in the heel, 09:28 and we can contract the hamstring. 09:30 We gonna hold that for about five seconds. 09:34 Now we gonna move it hard way back, 09:36 we gonna dig in again, 09:38 and we gonna hold that for about five seconds. 09:43 And now we gonna move it one more time 09:44 and pull hard for 5 seconds 09:51 and now we gonna reach the back out again. 09:53 Dig back in, pull back hard for five seconds. 10:00 Okay, let's move it, now we back, dig in, 10:04 hold, hold tight, good, 10:09 and one more time move it, 10:12 dig in and pull back strong, pull, pull, 10:16 five more seconds, 1, 2, 3, 4, 5, good. 10:21 Other side, dig in, pull back, hold it, hold it, 10:30 okay, let's move it, dig your heel in, pull back. 10:37 What we are doing here is an isometric 10:38 move on the hamstrings, pull back again. 10:42 But we are doing it in various positions to try 10:44 and simulate movement the best we can. 10:47 We are still getting a simulation on the muscle. 10:50 I'm sure Janie, you are feeling that work. 10:52 Okay, reach out again. 10:53 Let's repeat the process one more time pull, 10:56 we pull for about five seconds, 11:01 and bring it back, dig in and pull back, 11:08 and one more time move it, dig in 11:11 and pull for five seconds, 1, 2, 3, 4, 5, okay. 11:19 Now, what we are gonna do is we gonna sit forward 11:21 and we gonna work the adductors of the legs 11:24 and we are gonna do that by putting our hands 11:26 in the inside of our leg 11:28 and we gonna squeeze together 11:29 and push back out, squeeze together, 11:32 push back out, squeeze together, push back out, 11:37 squeeze together, push back out, squeeze, 11:40 push out, squeeze, push out, squeeze, 11:45 push out, good, push out, squeeze, 11:49 push out and squeeze, push out, good, keep going. 11:57 Okay, let's do 15 more, here is 1, and 2, and 3, 12:05 and 4, and 5, keep counting Janie 12:09 when we are doing this. 12:10 Now we work in the inside of the thighs, 12:12 but we are also working on our shoulder some 12:14 because we are forcing ourselves to push out 12:16 and stabilize with our shoulder muscles 12:18 while we are doing this exercise. 12:20 Where we at? 13. 12:24 One more, good. 12:27 Now we gonna go the other way 12:29 and push into the knees with the hands. 12:31 Now we gonna come out and drive back in. 12:34 Now this time, we work in the abductors, 12:37 which are legs, muscles in the legs are push out, 12:40 so this will be helping the gluteus maximus 12:43 and the muscles of the abductors of the hip, 12:47 but also it's gonna be working in our chest some 12:48 because if we are squeezing in, 12:50 squeezing our pectoralis major to hold that in. 12:53 If we really work it, can get a good chest 12:55 workout as well, good. Janie is going forward. 13:00 She want to say double workout. 13:03 Ten more times, and 1, and 2, and 3, and 4, 13:13 and 5, 6, 7, and 8, and 9, and 10, good. 13:24 Now sit forward even more. 13:26 Put your feet in behind you and we gonna push up 13:28 on the toes and go down and up and down, 13:33 and up and down, and up, down, and up and down, 13:39 and up and down, and up we gonna do 30 of these, 13:44 here is 8, and 9, and 10, and 1, and 2, 3, 13:55 4, 5, we got 15 to go Janie. 13:59 All aspects of the legs are important to work 14:02 and so this case we work in the calf area. 14:05 All those muscles will help to stabilize 14:07 and help us to get move around more comfortably. 14:12 Where we at? Ten. 14:13 Okay, five more, 14:18 and two more, good, alright. 14:23 We gonna sit back on our chair 14:24 trying to get hold behind our knee 14:27 and pull it up towards our chest. 14:32 Hold tight. We don't wanna put 14:33 pressure on the knee to encourage anymore injury, 14:36 so we are gonna use behind the knee instead 14:39 behind the leg to get our hamstring stretch, 14:42 so that for five more seconds, 14:45 4, 3, 2, 1. Now switch and pull back, 14:52 and pull, pull, 14:58 and let's hold for 10 more seconds, 15:00 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 15:10 Well, we can't just do lower body. 15:12 We have to do some upper body work as well, 15:14 so let's simulate a chest press. 15:16 We gonna bring our elbows back into the chair. 15:18 We gonna push out and bring our hands together, 15:21 and back and push out, and back and press out, 15:27 and while we do this as you get to the top, 15:29 now try and keep your chest up the whole time 15:33 and press and press. 15:36 We just imagine we got 300 pounds 15:37 we are pushing here Janie. 15:39 Just moving that thing right out there 15:40 that's the way push, and push, and push, 15:47 concentrate on flexing your chest as you come out, 15:50 flex your chest, now we gonna come out. 15:53 We gonna squeeze our fist together, 15:54 as we get to the end there. 15:56 Okay, let's bring it back and push out, 15:59 squeeze the fist together, and back, push out, 16:04 squeeze your fist together, 16:06 and back, push out, squeeze together, 16:11 can we go five more those, 16:13 squeeze together and push out and squeeze, good, 16:20 and three more, push out, 16:21 hold and two more push out, squeeze in 16:28 and last one, squeeze in, good, okay. 16:34 Let's get hold of the back of our chair. 16:35 We just gonna lean forward here 16:37 and stretch our chest, 16:42 and hold, and let's hold that for 10 more, 16:46 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 16:57 Now we are work in the chair. 16:59 See the hard work to the chair, that's right. 17:02 Okay, let's bring our hands up 17:05 and come down and go up and down. 17:08 We gonna do 30 of these. 17:10 We just simulating a shoulder press type motion 17:13 and even though we are pushing nothing except air. 17:17 Gravity is working against us 17:19 and after a while we gonna find our arms, 17:22 we are gonna start to get tired 17:25 and we feel right in that shoulder area. 17:28 Here is 10, 11, and 12, 13, and 14, and 15, 17:41 keep lifted it up there Janie, 17:44 just remember my arms are heavy than yours, 17:49 19, and 20, ten more, and 1, and 2, 17:56 you starting to feel it yet Janie. Umm! Umm! I feel. 17:58 3, and 4, and 5, push that thing up and up. 18:10 Sometime you have to tell yourself 18:11 when you are lifting that just push up, 18:14 one more time and up. 18:17 Janie you are making look hard at the end. 18:20 I was trying to get tired just watching you. 18:23 Bring your arm across your body 18:25 and we gonna stretch the shoulder, 18:27 hold it for five more seconds, 18:31 4, 3, 2, 1. Switch, bring it across, 18:38 hold steady, don't pull too hard, 18:41 keep your breathing going 18:43 and let's hold that for five more seconds 18:46 and 1, and 2, 3, 4, and 5. 18:51 Let's push the shoulders 18:53 or push the elbows back into the chair hard, 18:56 push, push, push, okay, and relax. 19:04 Let's push again push, push, push, push, 19:10 hold and relax, okay, and push, push hard, 19:19 five more seconds there 1, 2, 3, 4, 5, relax 19:26 and let's do one more time 19:27 push hard back into it push, push, push, 19:33 five more seconds, 1, 2, 3, 4, 5. 19:39 Let's put arms up over the head. 19:41 We gonna stretch that area, 19:43 hold it, hold, 10 more seconds, 19:49 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 19:59 Now switch, pull it over and hold, 20:10 and 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 20:18 8, 9, and 10, good. 20:22 Now we gonna sit forward Janie. 20:23 We gonna put our arm down between our leg. 20:27 We gonna brace the arm on the knee. 20:29 We gonna brace the wrist with the other hand. 20:32 We gonna curl our arm up and go back down. 20:36 This is what's called the concentration curl 20:39 and we are blocking our elbow with our leg, 20:42 so we can't cheat it all. 20:44 That's good, so we go way down and up and down, 20:49 and up and down, here is 9, and 10, 11, 20:56 make yourself work 12, 13, this way Janie, 21:02 14, 15, show that arm who is boss and 17, 21:09 and 18 and 19 and 20, good. 21:15 Now we gonna switch the other side, 21:17 and curl up, and up, and up, and up, here is 5, 21:27 and 6, and 7, and 8, 9, 10, 1, 2, 21:40 3, 4, 5, good job Janie, 6, 7, 8, 9, 10. 21:53 Now we gonna try and do the same thing with the tricep, 21:55 block in, get hold here, we gonna push down 21:59 and push down, extend, extend, good, 22:04 extend, extend, 6, and 7 and 8, 9 and 10, 22:16 ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 22:32 one more time 10, good. Switch side, 22:37 down and down, 3, 4, 5, 6, 7, 8, 9, 10, 22:53 ten more 1, and 2, and 3, 4, 5, 6, 7, 8, 23:07 two more 9, and 10. Janie, 23:11 you are really working over there, have my word. 23:13 Okay, we are gonna do some abdominal training, 23:16 we gonna put our hands on our abdomen here, 23:18 so we can feel it contract. 23:20 What we gonna do is we gonna blow out 23:22 and squeeze forward and back and squeeze forward 23:27 and when we go back focus on pushing 23:29 your back into the chair as much as much possible 23:33 this is relatively easy movement. 23:37 You should be able to do quite a few repetitions 23:44 and squeeze forward and back, 23:47 and forward and back, and forward and back, 23:52 and forward and back, forward and back, 23:56 good, keep going and squeeze and squeeze 24:03 and squeeze, good, and forward and back, 24:08 forward and back, push back and forward, 24:13 push back, good, we gonna do 20 more, Janie. 24:17 There is 1, and 2, and 3, flex the abs and back, 24:25 flex the abs and 5, flex the abs and 6, 24:30 flex the abs and 7, flex the abs and 8, 24:34 flex and 9, flex and 10, flex 11, flex, 24:42 12, flex, 13, flex and 14, again 15, and 16, 24:52 and 17, and 18, two more 19, and 20, good. 25:01 Oh! While we are here we gonna stretch over, 25:05 hold on, so you don't fall on the chair, 25:08 stretch yourself. Relax. 25:15 Now let's go the other way, 25:19 stretch, stretch, stretch, good job, okay. 25:26 Now we gonna sit forward. 25:28 We gonna turn our trunk and stretch that way. 25:32 We can hold on the chair to accentuate your stretch. 25:36 Hold that for five more seconds, 25:38 1, 2, 3, 4, 5. Let's go the other direction 25:45 and stretch, stretch, stretch, 25:51 five more seconds, 1, 2, 3, 4, 5, good. 25:58 Alright, Janie well done. 26:03 When it comes to rehabilitating your knee 26:05 you might take time. 26:07 You might see the improvement 26:08 in small quantities. 26:10 But if you are persistent with it 26:13 and get on a regular program, 26:14 you will be amazed how fast it might comeback 26:17 and along with doing the exercise make sure 26:20 you do therapies on your knee. 26:21 Get into an icing program if you ice 26:23 after you exercise that you minimize 26:26 the amount of potential damage it might be caused 26:28 through going to the process of exercise 26:31 then you can get into an hot and cold section, 26:33 where you get doing the hot treatments 26:35 and then finish it off with cold, 26:37 all you can do an ice massage, 26:38 where you just fill up a cup of water 26:40 and let it freeze then use that and pull it back 26:43 and do that for nice massage around the knee, 26:45 but if you are having problems 26:46 and you are not getting any help make sure 26:49 you see some professional people 26:50 to find out exactly what you are doing with, 26:52 which could require some type of surgical 26:55 procedure or see some type of therapist, 26:57 where they have the techniques to help 26:59 you get over your problem. 27:01 Don't suffer with knee pain for longtime 27:03 because if you do it starts become chronic 27:06 and the longer it hangs around 27:08 the harder is for somebody to help you get rid of it, 27:11 but there is good news whenever you do exercise 27:14 and strengthen the muscles 27:16 and if there is no other structural damage done 27:19 those knees will start to feel better 27:20 because as the legs get stronger 27:22 they will stabilize the knee much more. 27:25 But as you go through any exercise program 27:28 our focus should be on we getting better 27:30 and doing the best we can with what we have. 27:33 We want to keep it in spiritual 27:34 perspective as well. 27:35 The Bible tells us in Philippians 4:13, 27:38 I can do all things through Christ, 27:40 which strengthens me. And when we think about 27:42 that it means as we do our exercise program 27:45 if we depend on the Lord then he will maximize 27:48 our benefits as we go through our program. 27:50 Stay with it, keep exercising, 27:52 God bless you. I will see you next time. |
Revised 2014-12-17