Participants: Dick Nunez (Host), Jonathan Babb, Megan Frasier
Series Code: BASA
Program Code: BASA000037
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00:01 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Knee pain keeps a lot of people from doing exercise. 00:17 There are things you can do to help strengthen your knees, 00:20 and exercise you can do. 00:22 Find out how to do it. 00:23 Next, on Body and Spirit Aerobics. 00:52 Hello, I'm Dick Nunez, 00:54 Wellness Director of the Black Hills Health 00:55 and Education Center. 00:57 Welcome to Body and Spirit Aerobics. 00:59 During my career, 01:00 I've worked with a lot of people with bad knees 01:02 and their cause from various reasons. 01:04 Of course, injury is the number one thing 01:05 we think of, 01:06 but a lot of that can be caused just from bad lifestyle 01:09 as bodyweight starts to go up 01:11 and the stress on the knee starts to take place 01:13 or we start to get into arthritic conditions, 01:15 and people think there's not much they can do. 01:17 They don't exercise, 01:18 so what happens is their legs get weaker 01:20 and their knees take more stress 01:22 and there's more pain. 01:23 So we're gonna show you some things 01:24 we can do to strengthen the area 01:26 around the knee 01:27 and give you a little more of an anatomical lesson 01:29 about how the knee joint works. 01:31 So we're ready to get started, 01:32 helping me out today will be Megan and Jonathan. 01:37 Couple of young people 01:38 who probably don't have any knee problems as of yet, 01:40 but they probably don't want any, 01:42 so we're gonna do what we can to help prevent them. 01:44 So let's just loosen up in general right now. 01:47 Now we're gonna start with some arm circles, 01:49 nice and relaxed. 01:52 Just enjoy it, up and around, get up, bigger circles, 01:56 up, up, up, up. 02:00 If you feel yourself popping and cracking a little bit 02:02 while you do that, 02:04 it's not totally out of the ordinary, 02:06 hopefully as you get more fit, it'll be lesser problems. 02:08 Let's go the other way now. 02:11 Like you're doing a butterfly swim stroke, 02:14 up and around, I can't swim, so... 02:17 This is the best I can do is swimming through air. 02:22 Okay, and up and around, 02:23 up and around, up and around, 02:29 all right, good. 02:31 We're gonna start our program with you folks on your back, 02:34 with your head up this way. 02:36 Come on, lay down. 02:39 And what we're gonna do is put your hands 02:43 under your hips. 02:45 Okay, come on, your hips are under your back there. 02:48 Okay. Put your legs out straight. 02:51 And now what you're gonna do is we're gonna take one leg, 02:55 just your right leg here and raise it up straight, 02:58 right up to here. 02:59 Okay? And then go down. 03:01 Back up, and down. 03:04 Again up, and down. 03:06 Try and do that twenty times. 03:09 Okay? Keep going like that. 03:12 The knee is made up of ligaments, 03:15 tendons, cartilage, 03:17 and some of those things are what causes people's problems. 03:20 Lot of times we hear about the cartilage, 03:22 and the cartilage is, is the little membrane piece 03:26 that's right in this area 03:28 and if people start to have pain through here, 03:31 that's a lot of times it can be there if it feels 03:33 like it catches 03:34 and you have the ligaments on the side 03:36 and the crucial ligaments underneath, 03:38 then you have the patellar tendon 03:40 coming through here, 03:42 and the patella ligament underneath. 03:43 All those areas are susceptive to being injured or strained. 03:48 How many have you done there? 03:50 Sixteen. Okay, very good. 03:51 You're a newcomer and you still count it, 03:53 that's good. 03:54 We'll keep you. 03:58 Okay. We're doing twenty on this side. 04:00 Now let's switch over to the other side. 04:03 Now this is a very simple exercise 04:05 but very beneficial 04:06 because even though 04:07 they're just raising the leg up straight 04:09 and it is working their hip flexors, 04:11 it's also stimulating the quadriceps muscles, 04:16 as they stabilize the knee as you're raising up. 04:19 A lot of times, when people are getting ready to go 04:21 into a surgical procedure, 04:22 doctors like to have people do exercises like this 04:25 to get them ready for it 04:26 because when somebody is, 04:28 somebody has strong fit muscles, 04:30 it'll help them to come through the surgery 04:33 that much better and rehabilitate 04:34 that much quicker. 04:37 It's very simple. 04:39 Just raise it up but yet as he's doing it, 04:41 I can see Jonathan's quadriceps tightening up. 04:46 Megan looks comfortable. 04:48 You just look like you need a pillow and a blanket, 04:50 you'll be ready to go. 04:52 Okay. How many have you done? 04:54 Twenty. Twenty. 04:55 Okay. 04:56 Now what we're gonna do is bend the knee slightly, 04:58 go back to the right leg, bend it slightly. 05:01 Okay? 05:02 And you're gonna raise it again 05:04 but keep at the same bend the whole time. 05:06 Okay, back down. Okay, up. 05:09 Keep the knee at the same bend the whole time. 05:12 Okay, come up, right there, and up. 05:16 And do 20 of those. 05:18 Very good, Megan. 05:20 Now as we bend the knee just a little bit, 05:22 we change the stress of the quadriceps 05:26 and by the time we're done here, 05:27 they should start to feel this. 05:29 This is good stabilization for the knee. 05:34 I've had a lot of athletes, football players, 05:37 who have taken pretty traumatic shots to their knees 05:40 and have escaped without major injury 05:42 because their quadriceps were strong enough 05:44 to withstand the brunt of a traumatic movement 05:48 and they're able to keep going. 05:52 Lot of times, it's just good old tendonitis, 05:54 you get inflammation of a tendon 05:56 and we tend not to want to do anything, 05:58 but if you have tendonitis, 06:01 you want to make sure you don't do things 06:02 that irritate your knee 06:03 'cause it'll just make it worse. 06:05 Icing it, going to various therapies will help, 06:07 and doing range of motion exercise 06:10 that doesn't hurt 06:11 will be very beneficial to your recovery. 06:13 How many are we on? 06:14 Thus far, we've got twenty. Twenty, yeah. 06:16 Okay. Okay. Go the other side. 06:19 Okay. 06:20 Now another question might come, 06:22 what if you only have one bad knee, 06:24 should you do the exercise on both sides? 06:26 And the answer is, absolutely, 06:28 because you always want to keep balance. 06:29 So whatever you do on one side, you want to do on the other. 06:32 Okay, we're bending the knee a little bit, you go up, 06:34 just keep it, keep the knee bend the same the whole time. 06:37 And just raise it up. 06:39 That's better. 06:41 Okay, keep the same knee bend the whole time. 06:46 And even if you can't do the cardio exercise 06:49 we'll be getting into here in just a few minutes, 06:51 if you can at least do this part, 06:53 you're gonna find yourself having more success 06:56 with movement as your legs start to get stronger. 07:00 This is like the beginning phases of rehabilitation 07:03 and like I said, at all times I use it for surgical prep. 07:09 Are you starting to feel your thighs at all? 07:11 Mm-hm. Okay, what about you? 07:13 Are you starting to feeling in your thigh at all? 07:14 Little bit. Okay, how many is that? 07:16 Twenty. Twenty. Okay. 07:18 Now let's bend the knee even more. 07:20 Go back to your right leg. 07:22 Bend it even more. Okay. Again, raise it. 07:26 Okay. Keep the knee the same bend the whole time. 07:29 Good. And do twenty like that. 07:32 So we're gonna do twenty repetitions 07:33 in three different spots. 07:37 And you should start to feel that even a little bit more 07:39 this time. 07:43 Okay, remember to keep the knee the same bend the whole time 07:46 as you're raising up. 07:52 You also have bursal sacs in your knee 07:54 and they can get inflamed and you get swelling. 08:00 One good thing you do is always 08:01 to make sure you get it diagnosed. 08:03 Okay, back down, and up. 08:06 And up. 08:08 Same bend the whole time, 08:09 like you're just locked into place there. 08:16 A lot of people will just run in 08:18 and get a cortisone injection 08:21 and I don't really recommend that 08:23 because it's not causing any healing. 08:25 Okay. Straighten your leg back out. 08:27 Okay. 08:29 All right. Now let's go and raise it again. 08:32 Okay. 08:36 In fact, you should actually turn the body not to, 08:39 not to fight, 08:41 so I'm not very quick with 08:43 ever suggesting somebody going with cortisone, 08:45 although I know it's used frequently. 08:47 And my orthopedic surgeon tells people all the time, 08:51 look, it's going to make it feel better but it doesn't, 08:54 they say, make it, it's gonna make it any better, 08:56 as far as healing purposes." 09:02 And I know people just take an anti-inflammatories 09:05 and again, that's just gonna work 09:06 on the inflammatory response, 09:08 but we wanna do whatever we can to try 09:09 and make the knee better. 09:13 Okay. How many are we on? 09:15 Eighteen. Eighteen. 09:19 Okay. Good, all right. 09:20 Let's go and come on to the feet. 09:24 All right, do we feel that all right? 09:26 Yeah. Okay. Okay. 09:27 Now go ahead and just start some leg stepping 09:29 and for aerobic exercise, nice and easy. 09:32 Okay. Little bit more than that. 09:33 Okay, get the arms swinging as well. 09:37 We're gonna stay fairly gentle with our aerobic exercise 09:41 because with the bad knees, if you go too severe, 09:45 you're gonna find it causing problems. 09:47 But this, what we did before should be a nice warm-up 09:50 to the legs to allow to do that. 09:59 Okay. Everything going all right so far? 10:00 Yeah. Okay. 10:02 Pick it up a little bit then. 10:06 For those of you at home with bad knees, 10:09 we should be able to at least do this much. 10:19 One other things, of course, 10:20 that contributes to knees in a great way 10:23 is too much bodyweight. 10:25 The more weight you carry around, 10:27 the more stress you put on your joints, 10:30 and so if you drop some weight and get those legs stronger, 10:33 you'll find yourself healing a whole lot better, okay? 10:37 Smile, have fun, come on, let's go. 10:41 All right, pick it up a little bit more. 10:47 And I've seen a lot of people, before I had one, 10:49 we have a doctor that works for us, 10:51 who broke his knee cap 10:54 and couldn't squat down hardly at all. 10:55 Now he squats down very easily, back up and down, 10:59 and has just come from getting his legs stronger. 11:02 Okay. Look, go little faster still. 11:05 Okay, go ahead and just look straight ahead out there. 11:09 Swing the arms. 11:12 Now at home, if it's just starting to hurt too much, 11:14 then by all means, slow down. 11:20 Okay, little faster still. 11:30 Now if either one of you had bad knees, I could ask you, 11:32 how your knee was feeling now? 11:34 But fine, neither one of you have that, 11:35 so we're stuck with just to swimming, 11:39 that everybody is doing okay. 11:43 Okay, let's change the movement now. 11:45 We're gonna do a step back, then come forward, step back. 11:50 And then forward, and back, 11:53 and forward, and back, 11:56 and back, and back. 12:00 This is working like a little bit 12:02 like a reverse lunge. 12:06 But it's very little stress on the knees. 12:12 And back. And back. Let's put the hand on the hips. 12:17 And back. And back. 12:21 Left, and right. 12:24 And left. And right. 12:28 And left. 12:29 And right. 12:31 And left. 12:33 And right. 12:34 And left. And right. 12:43 Okay, let's go back to stepping in place. 12:50 Okay, pick the legs up. 12:55 But fine as long as one foot stays in contact 12:58 with the ground, we're not doing a lot of pounding, 13:01 that knees can go ahead and do this type of exercise 13:05 without any problem. 13:07 Also it's a good idea after you do the exercise 13:11 to ice your knees for about five to ten minutes 13:16 and that'll help curb the inflammation. 13:18 A lot of times, 13:19 if you ever watch basketball player 13:21 with bad knees, 13:23 right after they come out of a game, 13:25 they're immediately encased in ice packs upon their knees, 13:29 to keep the inflammation from taking place. 13:31 And a lot of times, 13:32 they're not hurt after they come out, 13:34 they do it to take it as precautionary. 13:36 Just like a lot of times, 13:37 baseball pitchers will ice their arm and the elbow, 13:41 right after they get unpitching, 13:43 not so much because they hurt, 13:45 but just as a precautionary measure 13:47 to keep the inflammation from taking place. 13:54 Okay, now we're gonna go to the front. 13:57 Going to step out and back. 13:59 Step out. 14:01 Now this one could cause a little bit of stress, 14:03 but we're trying to do a little bit of this to try 14:05 and start giving you some more strength 14:07 and stability. 14:09 And this is gonna work the muscles 14:11 especially focus on the quadriceps 14:13 right above the knee, 14:15 when you're doing this one, 14:17 make sure your knee does not go past your foot. 14:19 That's gonna be extremely important 14:21 because if your knee goes past your foot, 14:23 then you're putting a lot of stress upon it. 14:35 Okay, and left. 14:37 And right. 14:39 And left. And right. 14:41 Usually when we do lunges, we go down further than this. 14:45 But to protect, we're gonna stay up. 14:49 Later on, if you start to feel like 14:52 you can get through this all right, 14:54 then you can start going down further. 14:58 Let pain be your guide. 15:00 If it hurts, then you may have gone a little bit too far. 15:04 But if you do start to develop a little bit of pain, 15:07 don't necessarily throw the baby 15:08 out of the bathwater 15:10 and give up exercise altogether, 15:12 just back off, and try it again. 15:16 If you need to stop at home, do so, let yourself rest. 15:20 Then pick it back up again when you feel ready. 15:24 The nice thing about aerobic exercise is 15:26 we're not very fit yet. 15:29 Even if you just go for a couple of minutes 15:31 and stop, and go a couple of minutes and stop. 15:34 You're still gonna be getting benefit. 15:36 Certainly the more you can go, the long you can go, 15:39 the more benefits you're gonna get, 15:41 but something is gonna be better than nothing. 15:46 Okay. Let's go back to stepping in place. 15:51 Be also important 15:53 what type of surface you're using. 15:55 If you're out there on a sandy beach, 15:57 if we're in the Caribbean right now, 16:00 on a white sandy beach, 16:02 we would be in a nice, soft surface. 16:05 So we'll have to see 16:07 if we can have 3ABN pay for that next time 16:10 we film Body and Spirit Aerobics. 16:13 What do you think, Jonathan? 16:14 That'll be nice. That'll be nice. 16:16 Jonathan will volunteer. 16:19 I bet we'll be able to get the camera crew to go to. 16:21 Sure. 16:26 Okay. Picking up a little bit. 16:36 Are you doing all right so far? 16:37 Yeah. Holding there all right. Okay. 16:41 Okay, I'm gonna move forward, you guys stay where you're at. 16:45 And now we're gonna do a side step. 16:48 Okay? 16:50 And together, then out, together, and out. 16:55 Together, and out. 16:57 Together. 17:00 Now this will be working 17:02 the side structure a little bit. 17:04 But if you feel pain on this one, 17:06 then just step in place. 17:09 This one might be a little more advanced for you. 17:12 But as you step out, 17:14 it's encouraging the muscles around the knee to stabilize. 17:18 And the connective tissue will get stronger. 17:22 Once you stretch out a ligament, 17:25 it's probably gonna have to be surgically repaired, 17:27 'cause a ligament's not gonna heal itself. 17:30 Tendon tissue on the other hand, 17:31 will heal as long as it isn't torn through. 17:46 All right, let's do about five more each way. 17:50 Here's two. 17:52 Keep smiling, folks. 17:56 Two more. 18:02 Okay. Back to our step. 18:05 Now, we're just gonna cool it down. 18:07 Almost done with the aerobic part. 18:16 Keep the arms swinging loosely. 18:25 Back when I was running track, we had an old saying, 18:28 "You want your legs to go faster, 18:30 move your arms faster." 18:32 And it works. 18:33 Faster your arms move, faster you move. 18:42 Okay, slow down. 18:49 And we're gonna hang in there for 30 more seconds. 18:55 Whenever you do aerobic exercise, 18:57 you wanna cool down gradually to allow your legs, 19:00 to help your heart 19:02 going through the cooldown process. 19:06 If you stop abruptly, your heart's gonna go, 19:08 "Hey, wait a second, where are my helpers?" 19:12 That would be kind of like both of you running off the set 19:14 right now. 19:15 I'd be kind of stuck. Where did my helpers go? 19:24 All right. 19:26 Now, go and lay back down on your backs again. 19:30 Now, just go ahead and turn onto your right side. 19:34 Turn onto your right side. 19:36 Okay. 19:37 Now I want you to raise your left leg up. 19:40 Up to the side, and then down. 19:42 Okay, raise up. 19:43 Just come straight up. 19:45 Straight up. Back down. 19:47 Straight up, and down. 19:49 There you go. 19:51 Good. 19:53 There you go. 19:55 Now this is working. 19:57 The abductors at the hip, 19:59 but also it's stabilizing the knee 20:02 as you raise up out to the side. 20:06 Let's do 30 of those. 20:13 You can bring your right hand back to brace your head. 20:16 There you go. 20:23 That's the way. 20:25 Now you feel a burn in the hips a little bit, that's okay. 20:29 How many are we on, Megan? 20:31 Twenty four. Okay. 20:40 All right, you know what to do now? 20:41 The other side. 20:43 That's right, the other side, you're catching on. 20:46 Okay. And raise up. 20:51 Keep it under control, 20:53 focus on the muscles you're using. 20:54 So you can be raising from the hip, 20:56 but as you raise up, 20:58 the knee is gonna have to stabilize as you come up. 21:02 And we'll be working the connective tissue 21:04 on the outside of the knee. 21:09 Just as our side lunges, we're forcing us to stabilize 21:13 with the inside part of the knee, 21:15 this one's working the outside. 21:23 How many have you got? 21:24 Twenty six. Okay. 21:26 Way up, way up. 21:30 Okay. 21:31 Turn on to your backs. 21:33 Bend your knees, put your hands behind your neck. 21:37 We're gonna do some abdominal crunches, 21:40 the way we're gonna this, is you're gonna blow out, 21:41 crunch up, lift your chin towards the ceiling. 21:44 Okay? Megan, go ahead and do some. 21:45 Okay, go and follow suit, Jonathan. 21:48 Okay, chin towards the ceiling, chin, there you go. 21:51 Bend your knees a little bit more. 21:54 When you do the abdominal crunches, 21:55 you're trying to push your lower back to the floor 21:58 as much as possible, 22:00 trying to get your belly button as close 22:02 to your backbone as possible. 22:03 Back, that's why I tell men all the time, I say, 22:05 how do I get a better lower back? 22:06 Get your belly button as close to your backbone as possible 22:08 and your back will feel better. 22:11 All right, keep crunching. 22:13 Crunch up. Crunch up. 22:16 Chin up a little more, Megan, there you go, that's better. 22:19 Blow out as you come up. 22:23 By blowing out as you come up, you're drawing the abdomen in. 22:26 If you take a deep breath as you come up, 22:28 then you're expanding your abdominal wall 22:29 and just encouraging it to be out. 22:32 I see a lot of men who go into athletic clubs 22:35 and they try and do heavy weight 22:36 on the abdominal machines 22:38 and they're pushing their abdomen out. 22:39 No what they're doing is accentuating 22:41 what's already sticking out too far. 22:46 The other question might come, 22:48 as far as working on exercise equipment, 22:50 what should you do? 22:51 Unfortunately, the one, the one piece of equipment 22:54 that people go to a lot for knee problems is 22:56 one of the worst ones for it, and that's the leg extension. 22:59 The leg extension actually puts a lot of stress on the knees. 23:02 If you do this at top end of the movement, 23:04 you're probably all right, but down that bottom in, 23:06 it can really stress your knees. 23:08 If you wanna do some type of leg press 23:10 or something along that, then that would be all right, 23:12 but leg extension in itself can be very, very stressful. 23:17 Okay, let's go about ten more. 23:20 We're doing all right? Mm-hm. 23:21 Keeping that abdomen tight, let's check it here. 23:24 Good. 23:27 Up, and up. 23:29 And up. 23:33 Okay. Let's turn over on your abdomen. 23:36 Let's put your head up the other direction now. 23:40 Are you ready to do some push-ups? 23:42 Okay, Megan, you do the modified ones. 23:44 You go ahead and do the regular military style. 23:47 Okay, let's go down, and up. 23:49 Straighten your body out more, Megan. 23:51 That's better. 23:59 Very good, keep going. 24:01 We're gonna do four more. 24:03 Okay, get both of you up, three more times, down, and up. 24:08 Down, and up. Down, and up. 24:12 Let's go one more time. Down, and up. 24:15 Good. 24:16 All right, go and come back to your feet. 24:19 All right, let's just bring the hands up over the head. 24:22 We're gonna pull down, back up. 24:26 And down. 24:28 And up. 24:29 And down, and up. 24:32 Smile, down, and up. 24:35 And down, and up. And down, and up. 24:40 And down, and up. 24:43 And down, and up. And down, and up. 24:48 And down, and up. 24:51 And down, and up. And down, and up. 24:55 Now hold it there, now what we're gonna do is 24:56 we're gonna come down like this, and back up. 25:00 And down, 25:02 squeeze your shoulder blades together as you pull down. 25:05 Back up, and around. 25:06 And pull, and up. 25:09 And pull, and up. And pull, and up. 25:14 And pull, and up. 25:17 Squeeze together. 25:18 Reach up, squeeze together, and up. 25:22 Squeeze down, and up. 25:25 Squeeze down, and up. Squeeze down, and up. 25:30 Down, and up, reach way up. 25:33 Way up, there you go, that's better, 25:35 Jonathan, reach way up. 25:37 And pull, and up. And pull, and up. 25:42 And pull, and up, and relax. 25:46 Careless roll the shoulders. 25:48 Way up and around. Up and around. 25:52 Up and around, way up. 25:55 And up. And up. 25:59 Way up, round, and up, and around, up. 26:03 And up. And up. 26:07 Now we're gonna go the other way. 26:10 Roll forward, roll forward, and up. 26:14 And up. And up. 26:17 And up. 26:19 And up. Let's go five more times. 26:23 And up. And up. 26:26 And up. And up, okay, relax. 26:30 All right, well done, thanks a lot. 26:35 If you're having knee pain, the wisest thing to do, 26:37 of course, is to go into your physician 26:39 and find out exactly what's wrong. 26:41 Doing that will help to prevent a lot of further problems 26:45 because what can help you, can also hurt you, 26:48 if you don't take care 26:49 and look at it from the proper perspective, 26:51 'cause you're gonna treat it 26:52 differently depending on what it is. 26:54 If it's tendonitis, rest, partial movements to the point 26:58 where it doesn't hurt, icing, ultrasound, 27:01 whatever you want can help that 27:03 but if you have some severe damage in there, 27:05 you'll probably have to have that repaired. 27:07 If you're having some arthritis problems 27:09 like the osteoarthritis, 27:11 it's just bone on bone wear and tear, 27:13 and so what you've got to do is just find a way to exercise it 27:17 without hurting it and you can do that. 27:19 We do that all the time. 27:21 We find that the stronger the knee is, 27:23 or stronger the legs get, the stronger the knees get, 27:26 because remember, all joints are weak. 27:28 Joints are simply bone coming to bone 27:31 that are attached by ligaments 27:33 and what gives a joint strength is the muscles that move it. 27:36 So in the case of your knee, 27:37 it's gonna be your hamstrings and your quadriceps, 27:39 we wanna have a good balance of muscular strength. 27:42 Remember when you're training though, 27:44 you wanna train for the right reason, 27:45 not for selfish glory. 27:47 But train for the glory of God. 27:48 Remember our, our quote that we always use, 27:51 I can do all things through Christ which strengthens me. 27:53 God bless you. 27:55 We'll see you next time on Body and Spirit Aerobics. |
Revised 2017-04-03