The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Knee pain stops
many people from doing
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the things they
really want to do.
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There is good news,
the things you can't do
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help get you going once again.
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Find out how to do it
next on body and spirit.
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Hello. I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Knee pain shows many people down
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and they wish they
knew what they can do
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to make it feel better.
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Some go to drastic
majors when the solution
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could be very simple.
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During the next half
hour, we are gonna explore
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what causes knees to
hurt and what we can do
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to make them feel better,
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so I think we are ready
to get started on workout.
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Helping me out
today is Janie Baker,
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who is a
physical education teacher
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from Inverness, Florida.
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Janie we are
gonna get started here.
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Take that for me please
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and we bought
some chairs out here
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because often times we do rehab.
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It's hard to get
around and we can do
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good workouts from chairs,
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so Janie have a
sit please. Thank you.
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And I'm gonna sit down too.
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Now we are gonna
start right into our knee
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workout and the way
we are gonna do this
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is we gonna put our
left knee out and before
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we do this let's talk about
the knee just for a moment.
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Usually when people
have pain in the knee
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it is from some,
some specific areas
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or specific
problems, and we have
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the tendons in the knee,
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we have the ligaments,
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and then we have the cartilage.
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And wherever your knee hurts
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often times detects
what is that's bothering it.
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And so if you have pain upon top
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that could be a
tendonitis condition.
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If you have pain underneath
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that could also be
a ligament situation
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as the patellar
ligament comes down over
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and connects in or
if it is on the sides
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it can be the ligaments there.
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If it's underneath the kneecap,
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you can either have like
a chondromalacia situation.
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We will get uneven
tracking of the knee
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and it causes
roughness underneath the kneecap
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or the ACL, which are called the
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the anterior cruciate ligaments,
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could be injured.
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And that's
something is very common with
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athletes you might here
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of an athlete
blowing out their ACL
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and those of the
ligaments that are underneath
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the kneecap or you
look at the cartilage
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and that is right
down on either side there
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and you start to
get pain in there.
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It's a semilunar shape material.
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It's in between
the bones to help
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cushion and soften it.
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Many times
especially with football players
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they will have
their cartilage removed
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because of
wear-and-tear and over the years
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they find that they
have a lot of trouble
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getting around
because they now have a
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severe arthritic
condition because they no longer
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have that cartilage
to give them cushion
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and support, it just
simply like bone on bone.
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Fortunately you
didn't play football Janie,
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so you should be okay.
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We are gonna put
the leg out straight.
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Let's do our left leg first.
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We are gonna raise
it up and bring it down.
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We are gonna do that 20 times.
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Now if this is too much for you
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then you have to modify that
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and maybe I even
bring it off the ground
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while the person
just tense your leg.
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We are gonna bring our leg up
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and we are gonna try
and do that 20 times.
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Up, you counting Janie.
Keep it nice and straight.
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Keep it straight.
Let's not extend it all.
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Keep it straight the whole time.
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Keep it
straight. You look shorter,
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you might have to sit
little bit further forward.
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16. Where we are at now?
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18 19 and 20. Now
bend the leg just slightly,
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but we are gonna keep
the same bend the whole time,
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and 3 and 4 and 5 and
6 and 7, 8, 9, 10, 11,
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12, 13, start to feel
that in the leg at all,
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okay, good, 16; diligently
counting for me over there.
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Okay, good. Let's
bend it little bit more
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and do the same thing again.
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2, 3 and 4, 5, 6,
you should start to feel
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your quadricep burn
little bit now. Yes.
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As you going through
this you might have to stop
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and rest the moment,
like we are not right Janie.
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Right we are going.
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Where we at?
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I couldn't, I thought
you were counting. No,
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I'm still talking. 17,
18, 19, 20, good, alright,
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put the leg out and up
and up, 3, and 4, good, 5,
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and 6, and 7,
8, 9, 10, ten more,
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and 1, and 2, and 3, and
4, 5, 6, 7, 8, 9, 20, okay.
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Bend the leg slightly
and up, and up, and up,
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and up, up, and up, 7, 8, 9, 10,
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you start to blemish
Janie, 11, 12, and 14,
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15, 16, 17, 18,
two more, 19, 20,
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bend the leg a little
bit. Up and up and 3 and 4,
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5, 6, 7, 8, 9, 10, 11,
12, almost over Janie 13,
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14, 15, 16, 17, 18, 19, Woh!
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I can feel really in the quads.
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Okay, now what we are
gonna do is we gonna put
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our right foot over our left leg
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and we are gonna get our legs
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out there fairly extended.
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What we are gonna
do is just to last
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little bit of the motion.
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We are gonna use our other foot
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to give us some resistance.
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We gonna raise up
and down and up, and up,
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and up, and up,
and they keep the
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toe turn out just a little bit.
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Put the emphasis on
the vastus medialis,
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which is the muscle on
the inside of the knee.
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Here is 9 and 10,
we gonna go 10 more.
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1, and 2, and 3, and 4,
5, 6, 7, 8, 9, and 10, good.
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I don't know about you,
but I feel that one. I can.
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Okay, let's do other
side, and up and up, and 3,
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and 4, 5, and 6, and
7, 8, 9, and 10, good,
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up and 12, and
up, 14, and up and 15,
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up and 16, 17, 18, 19, 20, good.
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Okay, let's move
towards the edge of our chair.
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Just get our
self in the position,
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where we get hold of
our ankle and pull up,
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so we can stretch the quadricep
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that's been given a
good work there. Like this.
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Okay, hold that for
five more seconds, 1, 2,
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3, 4, 5, good. Other side,
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now if you can't
get hold of your ankle,
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you can still just put
your toe into the ground
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and lean into it
and feel the stretch,
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but keep yourself
supported on the chair.
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We don't want to fall into that.
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It could hurt
your knee even worse,
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but if you can't
get a hold of anything
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and just do it this way
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and still you shouldfeel
stretch into this area.
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Let's go five more seconds,
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4, 3, 2, 1, good, relax.
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Anytime we are
dealing with knee problems
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and we look in that
what goes wrong with them.
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If you don't
have good muscularity
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around your knees
then you gonna put lot more
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stress on your body
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because lot of people say,
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I don't do any
exercise because of the fact
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my knee is hurt
or your knees hurt
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because the fact
that your legs are so weak
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you are not
getting any stability there
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because of muscles
are aren't holding you up,
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so by stimulating the
muscles we are actually
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enhancing ability for the body
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to do more because now,
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now we are
increasing the healing potential
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or increasing the strength
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and the knees
will take less stress.
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Now whenever we work a muscle,
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we always want to work
the antagonistic muscle
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as well and often
times you will see somebody
00:09:07.37\00:09:09.81
like running down the track,
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running out in football field
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and they are running away
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and also they
will stop and they do
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what's called pull up lane,
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where now they have to
grab the back of their leg
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because there
hamstrings can keep up
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with the quadriceps,
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so we want to work
the hamstrings as well.
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We will little bit
limit and what we can do,
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we can put the foot
out, we can dig in the heel,
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and we can
contract the hamstring.
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We gonna hold that
for about five seconds.
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Now we gonna
move it hard way back,
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we gonna dig in again,
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and we gonna hold that
for about five seconds.
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And now we gonna
move it one more time
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and pull hard for 5 seconds
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and now we gonna
reach the back out again.
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Dig back in, pull
back hard for five seconds.
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Okay, let's move
it, now we back, dig in,
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hold, hold tight, good,
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and one more time move it,
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dig in and pull
back strong, pull, pull,
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five more seconds,
1, 2, 3, 4, 5, good.
00:10:16.05\00:10:21.17
Other side, dig in,
pull back, hold it, hold it,
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okay, let's move it,
dig your heel in, pull back.
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What we are doing
here is an isometric
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move on the
hamstrings, pull back again.
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But we are doing it in
various positions to try
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and simulate
movement the best we can.
00:10:44.81\00:10:47.11
We are still getting a
simulation on the muscle.
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I'm sure Janie, you
are feeling that work.
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Okay, reach out again.
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Let's repeat the
process one more time pull,
00:10:53.82\00:10:56.07
we pull for about five seconds,
00:10:56.65\00:10:58.05
and bring it back,
dig in and pull back,
00:11:01.02\00:11:04.87
and one more
time move it, dig in
00:11:08.48\00:11:11.23
and pull for five
seconds, 1, 2, 3, 4, 5, okay.
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Now, what we are gonna
do is we gonna sit forward
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and we gonna work
the adductors of the legs
00:11:21.78\00:11:24.19
and we are gonna do
that by putting our hands
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in the inside of our leg
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and we gonna squeeze together
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and push back
out, squeeze together,
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push back out, squeeze
together, push back out,
00:11:32.82\00:11:36.25
squeeze together,
push back out, squeeze,
00:11:37.00\00:11:40.47
push out,
squeeze, push out, squeeze,
00:11:40.58\00:11:45.05
push out, good,
push out, squeeze,
00:11:45.08\00:11:49.71
push out and squeeze,
push out, good, keep going.
00:11:49.74\00:11:54.48
Okay, let's do 15 more,
here is 1, and 2, and 3,
00:11:57.88\00:12:04.36
and 4, and 5,
keep counting Janie
00:12:05.67\00:12:09.06
when we are doing this.
00:12:09.09\00:12:10.06
Now we work in the
inside of the thighs,
00:12:10.25\00:12:12.04
but we are also
working on our shoulder some
00:12:12.07\00:12:13.94
because we are
forcing ourselves to push out
00:12:14.17\00:12:16.27
and stabilize with
our shoulder muscles
00:12:16.58\00:12:18.53
while we are
doing this exercise.
00:12:18.56\00:12:19.83
Where we at? 13.
00:12:20.74\00:12:22.78
One more, good.
00:12:24.59\00:12:26.73
Now we gonna go the other way
00:12:27.21\00:12:28.50
and push into the
knees with the hands.
00:12:29.19\00:12:31.70
Now we gonna come
out and drive back in.
00:12:31.73\00:12:34.55
Now this time, we
work in the abductors,
00:12:34.58\00:12:37.78
which are legs, muscles
in the legs are push out,
00:12:37.81\00:12:40.50
so this will be
helping the gluteus maximus
00:12:40.80\00:12:43.07
and the muscles of
the abductors of the hip,
00:12:43.38\00:12:45.92
but also it's gonna be
working in our chest some
00:12:47.14\00:12:48.77
because if we are squeezing in,
00:12:48.80\00:12:50.02
squeezing our pectoralis
major to hold that in.
00:12:50.18\00:12:53.57
If we really work
it, can get a good chest
00:12:53.60\00:12:55.73
workout as well, good.
Janie is going forward.
00:12:55.76\00:13:00.57
She want to say double workout.
00:13:00.88\00:13:02.49
Ten more times, and
1, and 2, and 3, and 4,
00:13:03.48\00:13:11.71
and 5, 6, 7, and 8,
and 9, and 10, good.
00:13:13.10\00:13:23.30
Now sit forward even more.
00:13:24.35\00:13:25.72
Put your feet in behind
you and we gonna push up
00:13:26.37\00:13:28.73
on the toes and go
down and up and down,
00:13:28.76\00:13:33.20
and up and down, and
up, down, and up and down,
00:13:33.58\00:13:39.56
and up and down, and up
we gonna do 30 of these,
00:13:39.75\00:13:44.28
here is 8, and 9,
and 10, and 1, and 2, 3,
00:13:44.31\00:13:53.75
4, 5, we got 15 to go Janie.
00:13:55.08\00:13:58.44
All aspects of the
legs are important to work
00:13:59.98\00:14:02.32
and so this case we
work in the calf area.
00:14:02.35\00:14:04.33
All those muscles
will help to stabilize
00:14:05.13\00:14:06.93
and help us to get move
around more comfortably.
00:14:07.68\00:14:09.99
Where we at? Ten.
00:14:12.18\00:14:13.91
Okay, five more,
00:14:13.94\00:14:15.51
and two more, good, alright.
00:14:18.91\00:14:22.80
We gonna sit back on our chair
00:14:23.37\00:14:24.60
trying to get
hold behind our knee
00:14:24.63\00:14:27.08
and pull it up
towards our chest.
00:14:27.45\00:14:29.14
Hold tight. We don't wanna put
00:14:32.31\00:14:33.58
pressure on the knee to
encourage anymore injury,
00:14:33.61\00:14:36.46
so we are gonna use
behind the knee instead
00:14:36.81\00:14:38.92
behind the leg to get
our hamstring stretch,
00:14:39.44\00:14:42.10
so that for five more seconds,
00:14:42.82\00:14:44.32
4, 3, 2, 1. Now
switch and pull back,
00:14:45.07\00:14:50.76
and pull, pull,
00:14:52.09\00:14:53.25
and let's hold
for 10 more seconds,
00:14:58.18\00:14:59.93
2, 3, 4, 5, 6, 7,
8, 9, and 10, good.
00:15:00.33\00:15:09.46
Well, we can't
just do lower body.
00:15:10.74\00:15:12.85
We have to do some
upper body work as well,
00:15:12.88\00:15:14.49
so let's simulate a chest press.
00:15:14.84\00:15:16.50
We gonna bring our
elbows back into the chair.
00:15:16.53\00:15:18.82
We gonna push out and
bring our hands together,
00:15:18.85\00:15:21.37
and back and push out,
and back and press out,
00:15:21.80\00:15:26.47
and while we do this
as you get to the top,
00:15:27.05\00:15:28.99
now try and keep your
chest up the whole time
00:15:29.02\00:15:31.34
and press and press.
00:15:33.38\00:15:36.16
We just imagine
we got 300 pounds
00:15:36.19\00:15:37.67
we are pushing here Janie.
00:15:37.70\00:15:38.67
Just moving that
thing right out there
00:15:39.28\00:15:40.81
that's the way
push, and push, and push,
00:15:40.84\00:15:46.97
concentrate on flexing
your chest as you come out,
00:15:47.55\00:15:49.69
flex your chest,
now we gonna come out.
00:15:50.56\00:15:53.36
We gonna squeeze
our fist together,
00:15:53.39\00:15:54.93
as we get to the end there.
00:15:54.96\00:15:55.98
Okay, let's bring
it back and push out,
00:15:56.98\00:15:59.20
squeeze the fist
together, and back, push out,
00:15:59.73\00:16:04.42
squeeze your fist together,
00:16:04.45\00:16:05.64
and back, push
out, squeeze together,
00:16:06.78\00:16:09.82
can we go five more those,
00:16:11.14\00:16:12.35
squeeze together and
push out and squeeze, good,
00:16:13.51\00:16:19.12
and three more, push out,
00:16:20.34\00:16:21.83
hold and two more
push out, squeeze in
00:16:21.86\00:16:26.61
and last one,
squeeze in, good, okay.
00:16:28.20\00:16:33.83
Let's get hold of
the back of our chair.
00:16:34.22\00:16:35.46
We just gonna lean forward here
00:16:35.49\00:16:36.92
and stretch our chest,
00:16:37.48\00:16:38.61
and hold, and let's
hold that for 10 more,
00:16:42.11\00:16:46.01
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:16:46.04\00:16:56.53
Now we are work in the chair.
00:16:57.95\00:16:59.93
See the hard work to
the chair, that's right.
00:16:59.96\00:17:01.83
Okay, let's bring our hands up
00:17:02.35\00:17:03.58
and come down
and go up and down.
00:17:05.84\00:17:08.90
We gonna do 30 of these.
00:17:08.93\00:17:10.12
We just simulating a
shoulder press type motion
00:17:10.15\00:17:12.56
and even though we are
pushing nothing except air.
00:17:13.74\00:17:16.69
Gravity is working against us
00:17:17.95\00:17:19.55
and after a while
we gonna find our arms,
00:17:19.58\00:17:22.74
we are gonna start to get tired
00:17:22.77\00:17:23.98
and we feel right
in that shoulder area.
00:17:25.29\00:17:27.11
Here is 10, 11, and
12, 13, and 14, and 15,
00:17:28.17\00:17:40.56
keep lifted it up there Janie,
00:17:41.30\00:17:42.83
just remember my
arms are heavy than yours,
00:17:44.88\00:17:46.87
19, and 20, ten
more, and 1, and 2,
00:17:49.80\00:17:56.87
you starting to feel it
yet Janie. Umm! Umm! I feel.
00:17:56.90\00:17:58.84
3, and 4, and 5,
push that thing up and up.
00:17:58.87\00:18:09.06
Sometime you
have to tell yourself
00:18:10.13\00:18:11.56
when you are
lifting that just push up,
00:18:11.59\00:18:14.09
one more time and up.
00:18:14.93\00:18:17.23
Janie you are making
look hard at the end.
00:18:17.26\00:18:19.09
I was trying to get
tired just watching you.
00:18:20.31\00:18:22.21
Bring your arm across your body
00:18:23.00\00:18:24.17
and we gonna
stretch the shoulder,
00:18:25.26\00:18:26.68
hold it for five more seconds,
00:18:27.84\00:18:31.16
4, 3, 2, 1.
Switch, bring it across,
00:18:31.74\00:18:37.55
hold steady,
don't pull too hard,
00:18:38.92\00:18:41.05
keep your breathing going
00:18:41.08\00:18:42.43
and let's hold that
for five more seconds
00:18:43.08\00:18:45.54
and 1, and 2, 3, 4, and 5.
00:18:46.38\00:18:51.26
Let's push the shoulders
00:18:51.90\00:18:53.37
or push the elbows
back into the chair hard,
00:18:53.40\00:18:55.49
push, push,
push, okay, and relax.
00:18:56.84\00:19:03.33
Let's push again
push, push, push, push,
00:19:04.29\00:19:09.57
hold and relax,
okay, and push, push hard,
00:19:10.61\00:19:16.93
five more seconds
there 1, 2, 3, 4, 5, relax
00:19:19.86\00:19:26.47
and let's do one more time
00:19:26.50\00:19:27.47
push hard back into
it push, push, push,
00:19:27.48\00:19:32.39
five more
seconds, 1, 2, 3, 4, 5.
00:19:33.28\00:19:39.01
Let's put arms up over the head.
00:19:39.04\00:19:40.41
We gonna stretch that area,
00:19:41.00\00:19:42.57
hold it, hold, 10 more seconds,
00:19:43.52\00:19:49.65
1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:19:49.68\00:19:59.57
Now switch, pull
it over and hold,
00:19:59.60\00:20:03.78
and 10 more
seconds, 1, 2, 3, 4, 5, 6, 7,
00:20:10.72\00:20:18.17
8, 9, and 10, good.
00:20:18.20\00:20:21.80
Now we gonna sit forward Janie.
00:20:22.27\00:20:23.74
We gonna put our arm
down between our leg.
00:20:23.77\00:20:26.63
We gonna brace
the arm on the knee.
00:20:27.35\00:20:29.13
We gonna brace the
wrist with the other hand.
00:20:29.16\00:20:32.41
We gonna curl our
arm up and go back down.
00:20:32.64\00:20:35.84
This is what's called
the concentration curl
00:20:36.56\00:20:38.75
and we are blocking
our elbow with our leg,
00:20:39.31\00:20:42.43
so we can't cheat it all.
00:20:42.46\00:20:43.99
That's good, so we go
way down and up and down,
00:20:44.85\00:20:49.08
and up and down,
here is 9, and 10, 11,
00:20:49.59\00:20:56.91
make yourself work
12, 13, this way Janie,
00:20:56.94\00:21:02.87
14, 15, show that
arm who is boss and 17,
00:21:02.90\00:21:08.42
and 18 and 19 and 20, good.
00:21:09.55\00:21:14.69
Now we gonna
switch the other side,
00:21:15.54\00:21:17.03
and curl up, and up,
and up, and up, here is 5,
00:21:17.49\00:21:26.18
and 6, and 7,
and 8, 9, 10, 1, 2,
00:21:27.34\00:21:38.94
3, 4, 5, good job
Janie, 6, 7, 8, 9, 10.
00:21:40.52\00:21:53.09
Now we gonna try and do
the same thing with the tricep,
00:21:53.38\00:21:55.43
block in, get hold
here, we gonna push down
00:21:55.46\00:21:58.60
and push down,
extend, extend, good,
00:21:59.47\00:22:04.33
extend, extend, 6,
and 7 and 8, 9 and 10,
00:22:04.98\00:22:16.49
ten more, 1, 2,
3, 4, 5, 6, 7, 8, 9,
00:22:16.52\00:22:32.39
one more time 10,
good. Switch side,
00:22:32.42\00:22:36.04
down and down, 3,
4, 5, 6, 7, 8, 9, 10,
00:22:37.12\00:22:53.33
ten more 1, and 2,
and 3, 4, 5, 6, 7, 8,
00:22:53.36\00:23:07.32
two more 9, and 10. Janie,
00:23:07.35\00:23:11.10
you are really working
over there, have my word.
00:23:11.13\00:23:13.16
Okay, we are gonna do
some abdominal training,
00:23:13.87\00:23:16.00
we gonna put our
hands on our abdomen here,
00:23:16.33\00:23:18.38
so we can feel it contract.
00:23:18.41\00:23:20.30
What we gonna do
is we gonna blow out
00:23:20.66\00:23:22.15
and squeeze forward and
back and squeeze forward
00:23:22.18\00:23:27.41
and when we go
back focus on pushing
00:23:27.44\00:23:29.77
your back into the
chair as much as much possible
00:23:29.80\00:23:32.22
this is
relatively easy movement.
00:23:33.08\00:23:37.23
You should be able to
do quite a few repetitions
00:23:37.26\00:23:38.95
and squeeze forward and back,
00:23:44.45\00:23:46.92
and forward and
back, and forward and back,
00:23:47.38\00:23:52.06
and forward and
back, forward and back,
00:23:52.60\00:23:56.71
good, keep going
and squeeze and squeeze
00:23:56.74\00:24:02.65
and squeeze, good,
and forward and back,
00:24:03.07\00:24:08.21
forward and back,
push back and forward,
00:24:08.61\00:24:13.68
push back, good, we
gonna do 20 more, Janie.
00:24:13.71\00:24:16.98
There is 1, and 2, and
3, flex the abs and back,
00:24:17.50\00:24:25.48
flex the abs and
5, flex the abs and 6,
00:24:25.88\00:24:29.62
flex the abs and
7, flex the abs and 8,
00:24:30.04\00:24:33.97
flex and 9, flex
and 10, flex 11, flex,
00:24:34.25\00:24:41.41
12, flex, 13, flex
and 14, again 15, and 16,
00:24:42.04\00:24:51.25
and 17, and 18, two
more 19, and 20, good.
00:24:52.21\00:25:00.09
Oh! While we are here
we gonna stretch over,
00:25:01.08\00:25:04.29
hold on, so you
don't fall on the chair,
00:25:05.13\00:25:07.08
stretch yourself. Relax.
00:25:08.17\00:25:15.25
Now let's go the other way,
00:25:15.28\00:25:16.30
stretch, stretch,
stretch, good job, okay.
00:25:19.59\00:25:26.47
Now we gonna sit forward.
00:25:26.50\00:25:27.69
We gonna turn our
trunk and stretch that way.
00:25:28.33\00:25:31.31
We can hold on the chair
to accentuate your stretch.
00:25:32.09\00:25:35.17
Hold that for five more seconds,
00:25:36.49\00:25:38.28
1, 2, 3, 4, 5. Let's
go the other direction
00:25:38.76\00:25:44.40
and stretch, stretch, stretch,
00:25:45.66\00:25:48.67
five more seconds,
1, 2, 3, 4, 5, good.
00:25:51.06\00:25:57.69
Alright, Janie well done.
00:25:58.25\00:25:59.67
When it comes to
rehabilitating your knee
00:26:03.40\00:26:05.29
you might take time.
00:26:05.32\00:26:06.90
You might see the improvement
00:26:07.30\00:26:08.79
in small quantities.
00:26:08.82\00:26:10.41
But if you are
persistent with it
00:26:10.73\00:26:12.84
and get on a regular program,
00:26:13.17\00:26:14.58
you will be amazed
how fast it might comeback
00:26:14.61\00:26:16.73
and along with doing
the exercise make sure
00:26:17.05\00:26:19.98
you do therapies on your knee.
00:26:20.01\00:26:21.25
Get into an icing
program if you ice
00:26:21.61\00:26:23.67
after you
exercise that you minimize
00:26:23.70\00:26:25.98
the amount of potential
damage it might be caused
00:26:26.01\00:26:28.51
through going to
the process of exercise
00:26:28.54\00:26:30.63
then you can get into
an hot and cold section,
00:26:31.06\00:26:33.34
where you get
doing the hot treatments
00:26:33.37\00:26:35.63
and then finish
it off with cold,
00:26:35.66\00:26:37.04
all you can do an ice massage,
00:26:37.07\00:26:38.83
where you just
fill up a cup of water
00:26:38.86\00:26:40.40
and let it freeze then
use that and pull it back
00:26:40.76\00:26:43.33
and do that for nice
massage around the knee,
00:26:43.36\00:26:45.38
but if you are having problems
00:26:45.41\00:26:46.85
and you are not
getting any help make sure
00:26:46.88\00:26:49.10
you see some professional people
00:26:49.13\00:26:50.76
to find out exactly
what you are doing with,
00:26:50.79\00:26:52.57
which could require
some type of surgical
00:26:52.60\00:26:55.33
procedure or see
some type of therapist,
00:26:55.36\00:26:57.74
where they have
the techniques to help
00:26:57.77\00:26:59.40
you get over your problem.
00:26:59.43\00:27:00.54
Don't suffer with
knee pain for longtime
00:27:01.18\00:27:03.94
because if you do it
starts become chronic
00:27:03.97\00:27:06.55
and the longer it hangs around
00:27:06.58\00:27:08.06
the harder is for somebody
to help you get rid of it,
00:27:08.09\00:27:10.91
but there is good news
whenever you do exercise
00:27:11.18\00:27:14.91
and strengthen the muscles
00:27:14.94\00:27:16.43
and if there is no
other structural damage done
00:27:16.79\00:27:18.87
those knees will
start to feel better
00:27:19.11\00:27:20.91
because as the legs get stronger
00:27:20.94\00:27:22.43
they will
stabilize the knee much more.
00:27:22.46\00:27:25.22
But as you go
through any exercise program
00:27:25.53\00:27:27.77
our focus should be
on we getting better
00:27:28.03\00:27:30.61
and doing the best we
can with what we have.
00:27:30.64\00:27:32.62
We want to keep it in spiritual
00:27:33.00\00:27:34.10
perspective as well.
00:27:34.13\00:27:35.13
The Bible tells us
in Philippians 4:13,
00:27:35.55\00:27:38.04
I can do all
things through Christ,
00:27:38.07\00:27:40.05
which strengthens me.
And when we think about
00:27:40.08\00:27:42.50
that it means as we
do our exercise program
00:27:42.53\00:27:45.30
if we depend on the
Lord then he will maximize
00:27:45.33\00:27:48.18
our benefits as we
go through our program.
00:27:48.21\00:27:50.18
Stay with it, keep exercising,
00:27:50.46\00:27:52.64
God bless you. I
will see you next time.
00:27:52.67\00:27:54.59