1 00:00:00,760 --> 00:00:04,280 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,360 --> 00:00:13,400 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Four 3 00:00:13,440 --> 00:00:18,720 Speaker 1: tips on dealing with and preventing knee pain. Knee pain, yes, 4 00:00:19,200 --> 00:00:23,760 Speaker 1: a common topic in my life. People constantly asking me 5 00:00:24,280 --> 00:00:31,480 Speaker 1: how to deal with knee pain. And according to statistics, 6 00:00:31,480 --> 00:00:35,640 Speaker 1: somewhere around hundred million Americans suffer from some type of 7 00:00:35,720 --> 00:00:38,600 Speaker 1: chronic pain. I would say that's higher or it is higher. 8 00:00:38,920 --> 00:00:43,560 Speaker 1: Knee pain is the second most common cause of chronic pain. 9 00:00:44,200 --> 00:00:49,319 Speaker 1: One third of all Americans report experiencing knee pain at 10 00:00:49,400 --> 00:00:52,440 Speaker 1: some time or another. You know, this goes to back 11 00:00:52,479 --> 00:00:55,120 Speaker 1: pain is one of the top ones, if not the 12 00:00:55,160 --> 00:00:58,360 Speaker 1: top ones, depending on the statistics you look at. So 13 00:00:58,400 --> 00:01:02,520 Speaker 1: you've got back pain, You've gotten e pain really really common. 14 00:01:02,880 --> 00:01:07,160 Speaker 1: There's a bunch of different causes. I'm gonna save that 15 00:01:08,080 --> 00:01:14,400 Speaker 1: statistic for a little later. And another interesting final statistic 16 00:01:14,600 --> 00:01:19,360 Speaker 1: is that more women report knee pain than men. One 17 00:01:19,360 --> 00:01:22,399 Speaker 1: of the reasons for that is something called the que 18 00:01:22,440 --> 00:01:26,520 Speaker 1: angle in women. Just the way women uh, the knee 19 00:01:26,560 --> 00:01:31,640 Speaker 1: is aligned thanks to wider hips, can cause problems and 20 00:01:31,720 --> 00:01:36,000 Speaker 1: does cause problems. But as I speak about so frequently 21 00:01:36,160 --> 00:01:42,319 Speaker 1: on fitness disrupted, preventable, preventable in many, many situations. So 22 00:01:42,319 --> 00:01:45,960 Speaker 1: I'm gonna give you four tips, four ways to deal 23 00:01:46,000 --> 00:01:48,920 Speaker 1: with it if you have it, but ideally to prevent 24 00:01:49,000 --> 00:01:53,480 Speaker 1: it from happening. The show I did way back when 25 00:01:54,040 --> 00:02:01,920 Speaker 1: on Prehab Versus Rehab, the exercises as you do when 26 00:02:02,000 --> 00:02:06,840 Speaker 1: you have knee pain in a rehabilitation setting with a 27 00:02:06,880 --> 00:02:11,680 Speaker 1: physical therapist are what the same exercises you should do 28 00:02:11,760 --> 00:02:16,920 Speaker 1: to prevent them from happening in the first place. But 29 00:02:17,000 --> 00:02:20,760 Speaker 1: that is the problem with the human condition is we 30 00:02:20,880 --> 00:02:24,880 Speaker 1: don't deal with it until it's a problem, And that 31 00:02:25,040 --> 00:02:28,960 Speaker 1: is my goal with you is to give you all 32 00:02:29,000 --> 00:02:32,200 Speaker 1: of the different ways to avoid pain so that you 33 00:02:32,200 --> 00:02:34,640 Speaker 1: can live your best life pain free, so that you 34 00:02:34,680 --> 00:02:37,960 Speaker 1: can continue to do everything you want to do for 35 00:02:38,000 --> 00:02:40,480 Speaker 1: as long as you want to do it, because we 36 00:02:40,600 --> 00:02:44,720 Speaker 1: are living longer than ever before, and you want those 37 00:02:44,800 --> 00:02:46,840 Speaker 1: years to be quality years. But if you have knee 38 00:02:46,840 --> 00:02:51,320 Speaker 1: pain and back pain and other issues, then your quality 39 00:02:51,320 --> 00:02:55,079 Speaker 1: of life is decreased and you can't do the sports 40 00:02:55,120 --> 00:02:58,120 Speaker 1: and the recreational activities and play with your kids and 41 00:02:58,160 --> 00:03:01,520 Speaker 1: grandkids the way you want to. So that is a 42 00:03:01,600 --> 00:03:04,320 Speaker 1: huge part of what I'm going to talk about today 43 00:03:06,400 --> 00:03:12,160 Speaker 1: for ways too ideally prevent it from happening in the 44 00:03:12,200 --> 00:03:14,080 Speaker 1: first place. But if you have it, as so many do, 45 00:03:15,040 --> 00:03:20,639 Speaker 1: not to fear, these four tips can help you alleviate 46 00:03:21,919 --> 00:03:29,840 Speaker 1: and minimize that pain. Okay, great topic, great show. If 47 00:03:29,880 --> 00:03:32,679 Speaker 1: you have knee pain, this can help, and if you 48 00:03:32,720 --> 00:03:36,440 Speaker 1: don't have knee pain, this can prevent it from happening. 49 00:03:36,840 --> 00:03:51,440 Speaker 1: All right, quick break, I'll be right back talking about 50 00:03:51,520 --> 00:03:54,920 Speaker 1: knee pain. I know many of you listening are dealing 51 00:03:55,000 --> 00:03:59,400 Speaker 1: with it right now when I was a trainer, common 52 00:03:59,520 --> 00:04:03,440 Speaker 1: issue with so many people, young and older. It is 53 00:04:03,480 --> 00:04:07,480 Speaker 1: something that affects so many people for a multitude of reasons. 54 00:04:08,080 --> 00:04:12,400 Speaker 1: Let's go through. It's just a real quick anatomy of 55 00:04:12,440 --> 00:04:15,240 Speaker 1: the knee joint. What is it, right, because that goes 56 00:04:15,280 --> 00:04:19,000 Speaker 1: to many of the issues that we have with it. So, 57 00:04:19,040 --> 00:04:22,919 Speaker 1: the knee joint is a hinge type synovial joint, and 58 00:04:23,000 --> 00:04:26,479 Speaker 1: it mainly allows for flection and extension, okay, with a 59 00:04:26,520 --> 00:04:30,840 Speaker 1: small degree of medial and lateral rotation. And it's formed 60 00:04:30,880 --> 00:04:35,400 Speaker 1: by what articulations between the patela which is your knee, 61 00:04:35,400 --> 00:04:41,039 Speaker 1: cap femur which is your thigh bone, and your tibia. Okay, 62 00:04:41,120 --> 00:04:44,839 Speaker 1: So your knee joins that thigh bone, your femur to 63 00:04:44,960 --> 00:04:48,120 Speaker 1: your shin bone, the tibia. There is a smaller bone 64 00:04:48,160 --> 00:04:52,080 Speaker 1: that's alongside the tibia that is your fibula, and the 65 00:04:52,160 --> 00:04:55,479 Speaker 1: knee cap, the patela are the other bones that all 66 00:04:55,560 --> 00:04:57,280 Speaker 1: make up your knee joint. Okay, So those are the 67 00:04:57,320 --> 00:05:00,080 Speaker 1: bones involved. Then you have tendons. What do tendons do? 68 00:05:00,520 --> 00:05:03,920 Speaker 1: They connect the knee bones to the leg muscles that 69 00:05:04,000 --> 00:05:08,720 Speaker 1: move the knee joint around. Ligaments joined bones to bones, 70 00:05:09,040 --> 00:05:13,039 Speaker 1: and so you also have ligaments that attach the knee 71 00:05:13,040 --> 00:05:17,920 Speaker 1: bones and provide stability to the knee. Stability that's super 72 00:05:17,960 --> 00:05:21,520 Speaker 1: important when it comes to joints the shoulder, the knee. 73 00:05:22,400 --> 00:05:26,200 Speaker 1: When you have moving parts, you have the potential for injury. 74 00:05:26,320 --> 00:05:29,160 Speaker 1: You have the potential for pain. Okay, And then I'm 75 00:05:29,200 --> 00:05:32,680 Speaker 1: just gonna throw out some quick other kind of anatomy. 76 00:05:32,800 --> 00:05:36,560 Speaker 1: Uh things involved in the knee for you that you've 77 00:05:36,560 --> 00:05:39,120 Speaker 1: heard about and many of you have already had surgeries 78 00:05:39,120 --> 00:05:41,560 Speaker 1: and things like that. A c L. We hear about 79 00:05:41,560 --> 00:05:46,400 Speaker 1: that so commonly sports injuries, right, anterior cruciate ligament and 80 00:05:46,440 --> 00:05:50,040 Speaker 1: that prevents the femur from sliding backward on that tibia 81 00:05:50,920 --> 00:05:54,160 Speaker 1: or the tibia sliding forward on the femur. Then you 82 00:05:54,160 --> 00:05:59,040 Speaker 1: have a PCL your posterior cruciate ligament, not as common 83 00:05:59,080 --> 00:06:02,640 Speaker 1: an injury, and this prevents the femur from sliding forward 84 00:06:03,120 --> 00:06:07,520 Speaker 1: on the tibia, or again the tibia from sliding backwards 85 00:06:07,560 --> 00:06:12,680 Speaker 1: on the femur. You have medial and lateral collateral ligaments 86 00:06:13,600 --> 00:06:17,400 Speaker 1: that prevent the femur from sliding side to side. And 87 00:06:17,440 --> 00:06:21,280 Speaker 1: then you also have these two pieces of cartilage there 88 00:06:21,400 --> 00:06:24,200 Speaker 1: c shaped. Many of you have already dealt with these issues, 89 00:06:24,600 --> 00:06:29,760 Speaker 1: medial and lateral meniscus right These act as shock absorbers 90 00:06:29,800 --> 00:06:33,599 Speaker 1: between your femur and your tibia. So you have bones, 91 00:06:34,120 --> 00:06:38,039 Speaker 1: you have tendons, you have ligaments, you have moving parts, 92 00:06:38,400 --> 00:06:41,960 Speaker 1: and you have pads. You have pads that are protective 93 00:06:42,880 --> 00:06:47,240 Speaker 1: and those things wear down over time. Okay, so what 94 00:06:47,320 --> 00:06:50,600 Speaker 1: are the conditions that are common with the knee. One 95 00:06:50,640 --> 00:06:55,359 Speaker 1: of the most common CRNDO malcia patella syndrome also called 96 00:06:55,720 --> 00:07:01,159 Speaker 1: patelo famorl syndrome and also called runners knee. Many of 97 00:07:01,200 --> 00:07:05,320 Speaker 1: you have already experienced this and are possibly experiencing it 98 00:07:05,480 --> 00:07:10,880 Speaker 1: right now. And that's pain in the knee, uh commonly 99 00:07:10,960 --> 00:07:13,760 Speaker 1: in young people, but also you know middle aged and 100 00:07:13,840 --> 00:07:17,200 Speaker 1: older as well. Uh. And it's irritation of the cartilage 101 00:07:17,400 --> 00:07:21,720 Speaker 1: on the underside of your kneecap. Okay, that that cartilage, 102 00:07:21,720 --> 00:07:25,840 Speaker 1: as I said, under the kneecap, that's a shock absorber. Okay, 103 00:07:25,920 --> 00:07:29,640 Speaker 1: when the knee joint is overused or injured, you can 104 00:07:29,640 --> 00:07:33,280 Speaker 1: have this pain runners knee again, running too much too soon, 105 00:07:33,960 --> 00:07:37,280 Speaker 1: runners knee. And this is when you know, this is 106 00:07:37,320 --> 00:07:40,840 Speaker 1: when you know you potentially have it. The most common 107 00:07:40,880 --> 00:07:44,520 Speaker 1: symptom is knee pain that you feel or gets worse 108 00:07:44,760 --> 00:07:49,240 Speaker 1: when walking up or downstairs. And then also when you're kneeling, squatting, 109 00:07:49,360 --> 00:07:54,760 Speaker 1: or sitting cross legged, especially for long periods of time, 110 00:07:55,200 --> 00:07:59,840 Speaker 1: you feel this as well. Super common crando malcia patella syndrome. 111 00:08:00,120 --> 00:08:03,160 Speaker 1: Great news is the tips I'm gonna give you help 112 00:08:03,240 --> 00:08:08,440 Speaker 1: to prevent it and or fix it. Okay, it's usually 113 00:08:08,440 --> 00:08:13,560 Speaker 1: treated with what rest really common. Runners stop running. Then 114 00:08:13,640 --> 00:08:16,720 Speaker 1: you've got your pain relievers. Your end SAIDs things like that, 115 00:08:17,280 --> 00:08:19,120 Speaker 1: and you've got your physical therapy. I want to help 116 00:08:19,160 --> 00:08:22,560 Speaker 1: prevent you from having to go to physical therapy. I 117 00:08:22,600 --> 00:08:25,880 Speaker 1: want to help you to not have to use those 118 00:08:25,880 --> 00:08:31,640 Speaker 1: pain relievers ideally and ideally also the first one. Hope too. 119 00:08:31,840 --> 00:08:33,640 Speaker 1: And it's one of the final points. I will give 120 00:08:33,640 --> 00:08:37,880 Speaker 1: you tips two. Not have to have you rest, to 121 00:08:38,000 --> 00:08:41,079 Speaker 1: stop doing what you enjoy, to stop running or doing 122 00:08:41,480 --> 00:08:45,200 Speaker 1: you know, whatever activity you do, because that's what this 123 00:08:45,280 --> 00:08:48,520 Speaker 1: is all about, is enjoying what you want to do. 124 00:08:49,200 --> 00:08:51,280 Speaker 1: Let me give you a couple of other issues. Common 125 00:08:51,280 --> 00:08:56,200 Speaker 1: issues within the osteo arthritis super common. The most common 126 00:08:56,200 --> 00:09:00,080 Speaker 1: form of arthritis osteo arthritis, and it's really common and 127 00:09:00,160 --> 00:09:03,720 Speaker 1: in the knees, and this is you know, mainly caused 128 00:09:03,760 --> 00:09:07,080 Speaker 1: by getting older and the wear and tear of that cartilage, 129 00:09:07,440 --> 00:09:13,080 Speaker 1: and common symptoms are exactly what you would expect, knee pain, stiffness, 130 00:09:13,120 --> 00:09:19,320 Speaker 1: swelling and the like. Okay, miniscal tears super common as well. 131 00:09:20,080 --> 00:09:22,640 Speaker 1: This is that cartilage, as I said, that cushions your 132 00:09:22,720 --> 00:09:25,920 Speaker 1: knee and oftentimes when you twist your knee in a 133 00:09:25,960 --> 00:09:29,840 Speaker 1: weird way, you get damage to your meniscus. Just a 134 00:09:29,920 --> 00:09:33,920 Speaker 1: real quick side note. This is something and and well 135 00:09:33,960 --> 00:09:36,400 Speaker 1: known doctor that I'm friends with and and send people 136 00:09:36,400 --> 00:09:39,120 Speaker 1: to when they have issues, especially with the knee. They 137 00:09:39,160 --> 00:09:44,200 Speaker 1: are actually trying to operate and and do surgery less 138 00:09:44,200 --> 00:09:46,800 Speaker 1: and less. Certain doctors are, especially the one I send 139 00:09:46,800 --> 00:09:50,640 Speaker 1: people to so trying to do everything non surgical first 140 00:09:51,040 --> 00:09:54,640 Speaker 1: before having to cut your body open. Always better to 141 00:09:54,679 --> 00:09:58,000 Speaker 1: avoid surgery if we can, not to say you always can, 142 00:09:58,679 --> 00:10:02,280 Speaker 1: but miniscal tears are one that they in my experience, 143 00:10:02,440 --> 00:10:05,000 Speaker 1: are operating less and less on and trying to fix 144 00:10:05,040 --> 00:10:07,920 Speaker 1: it in other ways. You've got that a c L 145 00:10:08,480 --> 00:10:11,840 Speaker 1: strain or tears I talked about. That is you know, 146 00:10:12,000 --> 00:10:13,559 Speaker 1: the a c L is a huge part of the 147 00:10:13,559 --> 00:10:16,720 Speaker 1: stability of the knee, which makes sense, right, and football 148 00:10:16,800 --> 00:10:21,000 Speaker 1: players other athletes common issue the term is giving out, 149 00:10:21,080 --> 00:10:24,760 Speaker 1: like the knee gave way, and that's often where you 150 00:10:24,800 --> 00:10:29,000 Speaker 1: need surgery. The PCL, as I talked about, not as 151 00:10:29,080 --> 00:10:32,880 Speaker 1: common strain or tear, less common than your A c 152 00:10:33,080 --> 00:10:35,679 Speaker 1: L tears. And then yes you have the m c 153 00:10:35,880 --> 00:10:41,760 Speaker 1: L and this again pain and instability, and this is 154 00:10:41,800 --> 00:10:45,719 Speaker 1: more on the inner side of your knee. So there 155 00:10:45,760 --> 00:10:49,200 Speaker 1: are cute issues with your knee, that's the sports injuries. 156 00:10:49,240 --> 00:10:53,400 Speaker 1: Then there are chronic right, this goes for many injuries 157 00:10:53,480 --> 00:10:56,319 Speaker 1: or you know, different types of pain. You've got your 158 00:10:56,640 --> 00:10:59,079 Speaker 1: acute like you you did something, you felt it go 159 00:10:59,280 --> 00:11:02,960 Speaker 1: you were playing tennis or basketball and boom, or it's 160 00:11:03,000 --> 00:11:06,680 Speaker 1: over time it's chronic. It's something that gets worse and worse. 161 00:11:07,160 --> 00:11:11,800 Speaker 1: And those are the type of issues that are more 162 00:11:11,800 --> 00:11:15,240 Speaker 1: easily preventable, obviously, but that's not to say that the 163 00:11:15,280 --> 00:11:21,239 Speaker 1: acute injuries aren't preventable as well. Both are uh common causes. 164 00:11:22,440 --> 00:11:27,400 Speaker 1: One more time of the knee issues and pain, like 165 00:11:27,440 --> 00:11:30,800 Speaker 1: I said, ligament strains and sprains, you've got the osteoarthritis, 166 00:11:30,880 --> 00:11:35,800 Speaker 1: but you've also got overuse really common. You've got fractures 167 00:11:35,800 --> 00:11:39,200 Speaker 1: around your knee. And number five, which is going to 168 00:11:39,240 --> 00:11:40,960 Speaker 1: be a big part of what I talk about is 169 00:11:41,080 --> 00:11:47,880 Speaker 1: being overweight. That's not talked about enough. It's not talked 170 00:11:47,880 --> 00:11:50,240 Speaker 1: about much at all when it comes to these issues. 171 00:11:51,440 --> 00:11:55,480 Speaker 1: You know, we talked about loving yourself at whatever size 172 00:11:55,559 --> 00:11:59,800 Speaker 1: you are, and that's one true. But when they say, 173 00:12:00,480 --> 00:12:02,960 Speaker 1: you know, there was a recent cover controversy that just 174 00:12:03,080 --> 00:12:08,640 Speaker 1: happened about overweight people being on the cover of a 175 00:12:08,760 --> 00:12:12,880 Speaker 1: magazine and it said this is healthy. It's actually not. 176 00:12:14,200 --> 00:12:16,520 Speaker 1: It's not, and and this is one of the reasons 177 00:12:17,040 --> 00:12:20,680 Speaker 1: why it's not okay. And as I said, we want 178 00:12:20,720 --> 00:12:24,760 Speaker 1: to be proactive versus reactive. We want to do prehab 179 00:12:24,880 --> 00:12:28,720 Speaker 1: versus rehab because listen, once you have major issues to 180 00:12:28,760 --> 00:12:32,079 Speaker 1: your body. Sure, you can fix it and make it better, 181 00:12:33,320 --> 00:12:37,400 Speaker 1: but depending on what you do, the body might not 182 00:12:37,720 --> 00:12:39,959 Speaker 1: go back to exactly where it was and leave it 183 00:12:40,000 --> 00:12:43,000 Speaker 1: at that level of of complexity. So we want to 184 00:12:43,040 --> 00:12:46,720 Speaker 1: avoid it, obviously, avoid any issue that is negative to 185 00:12:46,760 --> 00:12:51,040 Speaker 1: our bodies. And we have control. That is the great 186 00:12:51,120 --> 00:12:55,040 Speaker 1: news I give at the end of every podcast, the 187 00:12:55,080 --> 00:12:57,920 Speaker 1: control we have how much we move, what we put 188 00:12:57,920 --> 00:13:02,920 Speaker 1: into our mouths and our attitudes. The problem is aren't 189 00:13:02,920 --> 00:13:04,320 Speaker 1: a lot of people out there giving you the right 190 00:13:04,360 --> 00:13:06,720 Speaker 1: advice on what to do. And then the other problem, 191 00:13:06,760 --> 00:13:09,520 Speaker 1: as I said at the start, is the human condition 192 00:13:09,559 --> 00:13:13,880 Speaker 1: that we don't necessarily deal with it till it's an issue. 193 00:13:15,040 --> 00:13:18,040 Speaker 1: But the great news is that you don't have to 194 00:13:18,080 --> 00:13:20,520 Speaker 1: do a lot. I'm gonna give you three exercises that 195 00:13:20,600 --> 00:13:23,840 Speaker 1: are in my new book, The micro Workout Plan. Just three. 196 00:13:24,440 --> 00:13:27,720 Speaker 1: There are others, but generally speaking, if you do these 197 00:13:27,760 --> 00:13:33,640 Speaker 1: three exercises, you can help avoid so many issues. Because 198 00:13:33,679 --> 00:13:35,679 Speaker 1: when it comes to the joints, the shoulder joint, the 199 00:13:35,760 --> 00:13:40,920 Speaker 1: knee joint, the stability is through strengthening and actually through movement, 200 00:13:40,920 --> 00:13:45,640 Speaker 1: as I will talk about, and it's contrary to what 201 00:13:45,880 --> 00:13:49,800 Speaker 1: many doctors will even tell you. And the less we 202 00:13:50,200 --> 00:13:53,200 Speaker 1: use the joint, the weaker it gets. And if you 203 00:13:53,280 --> 00:13:58,280 Speaker 1: have pain, the more pain you will feel. And so 204 00:13:58,320 --> 00:14:01,400 Speaker 1: a lot of this is counterintuitive, and that's part of 205 00:14:01,400 --> 00:14:05,320 Speaker 1: the enormous problem is that what you think is right 206 00:14:05,520 --> 00:14:10,760 Speaker 1: is actually potentially making it worse. Okay, one final break. 207 00:14:10,760 --> 00:14:12,880 Speaker 1: When we come back, you're gonna get right into them. 208 00:14:12,920 --> 00:14:16,360 Speaker 1: The four tips on how to deal with me pain 209 00:14:16,400 --> 00:14:19,000 Speaker 1: if you have it right now, prevented if you don't. 210 00:14:20,000 --> 00:14:23,480 Speaker 1: And then three exercises that if you've listened to my 211 00:14:23,560 --> 00:14:27,320 Speaker 1: prior podcasts, aren't going to surprise you, but if you 212 00:14:27,360 --> 00:14:33,240 Speaker 1: do them five minute workout, three exercises will make a huge, 213 00:14:33,920 --> 00:14:37,400 Speaker 1: huge difference. Al Right, final break. When we come back. 214 00:14:37,560 --> 00:14:52,240 Speaker 1: Four tips for your knees. We'll be right back talking 215 00:14:52,280 --> 00:14:57,040 Speaker 1: about the knees so common that people have issues with them. 216 00:14:57,080 --> 00:15:01,080 Speaker 1: And as I say frequently, I'm an experiment of one. 217 00:15:02,400 --> 00:15:06,520 Speaker 1: And one of my top goals as a fitness professional 218 00:15:07,880 --> 00:15:12,200 Speaker 1: is being injury free, and that's not talked about enough 219 00:15:12,400 --> 00:15:16,920 Speaker 1: by fitness professionals. If your trainer is always hurt, is 220 00:15:16,960 --> 00:15:19,280 Speaker 1: that a good thing? It's like your doctor always being sick, 221 00:15:20,360 --> 00:15:26,120 Speaker 1: or your financial planner always going broke or frequently losing 222 00:15:26,760 --> 00:15:32,320 Speaker 1: significant amount of money. It happens, but why is it happening? Right? So, yes, 223 00:15:32,560 --> 00:15:34,440 Speaker 1: you know I talked about the races I do, and 224 00:15:34,720 --> 00:15:37,360 Speaker 1: that's part of my experimenting and learning about the body 225 00:15:37,360 --> 00:15:40,760 Speaker 1: and pushing and and you know I have to walk 226 00:15:40,800 --> 00:15:43,280 Speaker 1: to walk or run the run along with talk to talk. 227 00:15:43,520 --> 00:15:46,480 Speaker 1: Part of what I decided, you know, over thirty years 228 00:15:46,520 --> 00:15:48,600 Speaker 1: ago when I got into this business, I said, I'm 229 00:15:48,600 --> 00:15:52,960 Speaker 1: gonna get the education, I'm gonna get the experience. I'm 230 00:15:52,960 --> 00:15:56,720 Speaker 1: gonna live all aspects of it. But with that, when 231 00:15:56,720 --> 00:16:01,040 Speaker 1: I'm most proud of is being injury free, because none 232 00:16:01,040 --> 00:16:03,800 Speaker 1: of that matters if I'm hurting myself, and none of 233 00:16:03,800 --> 00:16:07,640 Speaker 1: that matters if I'm crippled at seventy as a result 234 00:16:07,680 --> 00:16:12,760 Speaker 1: of doing that. So yes, I'm and equals one one 235 00:16:12,800 --> 00:16:17,960 Speaker 1: example of it. But doing these micro workouts, doing these 236 00:16:18,000 --> 00:16:24,080 Speaker 1: exercises that aren't super crazy and intense and you know, 237 00:16:24,120 --> 00:16:28,600 Speaker 1: don't make for a great Instagram video, they're the ones 238 00:16:28,680 --> 00:16:32,120 Speaker 1: that help bullet proof your body. They're the ones that 239 00:16:32,720 --> 00:16:36,120 Speaker 1: add stability to all those joints that you don't have 240 00:16:36,200 --> 00:16:38,600 Speaker 1: to do a lot of you don't have to go 241 00:16:38,680 --> 00:16:42,240 Speaker 1: to the gym to do the vast maturity of them, 242 00:16:42,280 --> 00:16:45,880 Speaker 1: but you just have to do them frequently. Excessive moderation. 243 00:16:47,400 --> 00:16:54,040 Speaker 1: That's the secret to use the term that I just yeah, 244 00:16:54,720 --> 00:16:58,360 Speaker 1: makes me shudder, secret hack those type of terms, but 245 00:16:58,480 --> 00:17:01,400 Speaker 1: sometimes it gets us right to the to the point. 246 00:17:01,520 --> 00:17:06,359 Speaker 1: All right, four tips I'm dealing with and possibly preventing 247 00:17:06,440 --> 00:17:11,800 Speaker 1: knee pain. Number one, and I alluded to it, losing 248 00:17:11,800 --> 00:17:17,240 Speaker 1: that excess weight. Everybody losing that excess weight. You know, 249 00:17:17,280 --> 00:17:19,840 Speaker 1: as I am doing this show right now, I am 250 00:17:19,960 --> 00:17:23,639 Speaker 1: training for my next iron Man, and listen, I was 251 00:17:23,720 --> 00:17:28,399 Speaker 1: the heaviest I have been ever COVID, got older, a 252 00:17:28,440 --> 00:17:31,800 Speaker 1: bunch of things in life. Yeah, I put on extra 253 00:17:31,800 --> 00:17:36,080 Speaker 1: pounds as well, some of it muscle, some of it 254 00:17:36,200 --> 00:17:40,560 Speaker 1: body fat. I'm down ten pounds and I will lose 255 00:17:40,680 --> 00:17:45,760 Speaker 1: a significant amount more than that for this race. But 256 00:17:45,840 --> 00:17:48,680 Speaker 1: I know that when I actually ran across the Gray 257 00:17:48,760 --> 00:17:52,360 Speaker 1: handon back just a little while back, at the heaviest 258 00:17:52,400 --> 00:17:56,000 Speaker 1: I've ever been, that was challenging in multiple ways because 259 00:17:56,000 --> 00:18:02,360 Speaker 1: of that excess weight. So very simple law of speed 260 00:18:04,200 --> 00:18:06,800 Speaker 1: four sequals mass times acceleration. The lighter we are, the 261 00:18:06,800 --> 00:18:11,399 Speaker 1: faster we go. Okay, So losing excess weight does what 262 00:18:11,720 --> 00:18:14,920 Speaker 1: when it comes to our knees. That is a significant 263 00:18:15,000 --> 00:18:20,040 Speaker 1: amount of stress on the knees. So the common myth 264 00:18:20,200 --> 00:18:22,959 Speaker 1: about running being bad for your knees, and they did 265 00:18:23,040 --> 00:18:27,119 Speaker 1: a whole show on that, that myth needs to go away. 266 00:18:27,240 --> 00:18:31,800 Speaker 1: Runners actually have a lower incidence of what osteoarthritis than 267 00:18:31,840 --> 00:18:34,159 Speaker 1: non runners. And do you want to know one of 268 00:18:34,160 --> 00:18:37,600 Speaker 1: the reasons why they tend to be lighter? What do 269 00:18:37,640 --> 00:18:41,439 Speaker 1: you think is more stressful on the knee joint? Running 270 00:18:41,600 --> 00:18:44,920 Speaker 1: three times a week for three or four miles, which 271 00:18:44,960 --> 00:18:47,720 Speaker 1: is what let's say a ten minute mile. Just throw 272 00:18:47,760 --> 00:18:53,960 Speaker 1: out a number common easier pace. So three miles a week, 273 00:18:54,000 --> 00:18:55,480 Speaker 1: three times a week, so that's an hour and a 274 00:18:55,520 --> 00:19:00,320 Speaker 1: half out of the entire week, or carrying around owned 275 00:19:01,160 --> 00:19:08,080 Speaker 1: twenty thirty, forty fifty even ten extra pounds twenty four 276 00:19:08,160 --> 00:19:13,320 Speaker 1: hours a day not talked about enough. You know, I 277 00:19:13,359 --> 00:19:16,720 Speaker 1: thought of doing this show as just the one thing 278 00:19:17,640 --> 00:19:21,200 Speaker 1: you can do to help alleviate the pain and prevent it. 279 00:19:22,680 --> 00:19:24,480 Speaker 1: But I'm thrown in the other ones because we need 280 00:19:24,520 --> 00:19:30,359 Speaker 1: those as well. But I don't want to diminish how 281 00:19:30,400 --> 00:19:32,959 Speaker 1: important it is for us to be our healthiest weights. 282 00:19:34,080 --> 00:19:37,240 Speaker 1: And this is why I go a little crazy when 283 00:19:37,280 --> 00:19:43,200 Speaker 1: I see those articles that mixed the messages about liking 284 00:19:43,480 --> 00:19:49,200 Speaker 1: loving ourselves when we're overweight, of course, but our bodies 285 00:19:49,240 --> 00:19:54,200 Speaker 1: are not meant to carry around extra pounds or more. 286 00:19:55,520 --> 00:19:57,800 Speaker 1: And again even five or ten pounds makes a difference 287 00:19:57,800 --> 00:20:02,360 Speaker 1: on our joints. I want all of you to enjoy 288 00:20:02,880 --> 00:20:06,520 Speaker 1: not just today pain free, but depending on how old 289 00:20:06,600 --> 00:20:10,800 Speaker 1: you are, decades to come. So we need to be 290 00:20:11,160 --> 00:20:14,919 Speaker 1: our healthiest weight for that reason, and that is not 291 00:20:14,960 --> 00:20:17,920 Speaker 1: talked about enough when it comes to weight loss. Sure, 292 00:20:17,960 --> 00:20:21,240 Speaker 1: we want to look good, how about feeling good. Being 293 00:20:21,280 --> 00:20:24,840 Speaker 1: in pain is not fun? You know. Whenever I am 294 00:20:25,000 --> 00:20:27,200 Speaker 1: in a race and it's a challenging time. Even when 295 00:20:27,200 --> 00:20:30,280 Speaker 1: I was going across the Grand Canyon, it was super challenging, 296 00:20:30,520 --> 00:20:32,359 Speaker 1: like it was one of the hardest things I've ever 297 00:20:32,440 --> 00:20:35,160 Speaker 1: done mentally and physically. But what I would tell myself, 298 00:20:35,200 --> 00:20:38,280 Speaker 1: the mental self talk I used during the hardest times, 299 00:20:38,320 --> 00:20:41,600 Speaker 1: was I was so grateful to be able to do it, 300 00:20:41,640 --> 00:20:46,919 Speaker 1: to be pain free, relatively speaking, that the challenges of 301 00:20:46,960 --> 00:20:50,360 Speaker 1: the race, or the was in a race, the event nonwithstanding. 302 00:20:51,000 --> 00:20:53,800 Speaker 1: But you get my point, and the human condition is 303 00:20:53,840 --> 00:20:58,359 Speaker 1: we tend to suffer through some incredible pain on a 304 00:20:58,480 --> 00:21:01,080 Speaker 1: daily basis, and that's a good and a bad thing. 305 00:21:01,160 --> 00:21:04,320 Speaker 1: The good thing is is that we can. The bad 306 00:21:04,359 --> 00:21:07,359 Speaker 1: thing is that we do, and those pains and weaknesses 307 00:21:07,440 --> 00:21:10,639 Speaker 1: lead to compensatory pains and weaknesses. So let me just 308 00:21:10,680 --> 00:21:14,359 Speaker 1: give you a quick couple of points about weight and 309 00:21:14,400 --> 00:21:18,160 Speaker 1: our knee joints. This is Kevin Fontaine, PhD. It's assistant 310 00:21:18,160 --> 00:21:22,760 Speaker 1: professor of rheumatology at John Hopkins University. He says, and 311 00:21:22,840 --> 00:21:26,320 Speaker 1: I quote, being just ten pounds overweight increases the force 312 00:21:26,440 --> 00:21:30,200 Speaker 1: on your knees by thirty to forty pounds with every 313 00:21:30,440 --> 00:21:35,000 Speaker 1: step you take. Every step you take. Research has proven 314 00:21:35,040 --> 00:21:37,960 Speaker 1: that as sustained ten to fifteen pound weight loss in 315 00:21:38,080 --> 00:21:41,959 Speaker 1: obese young people can translate to what a much lower 316 00:21:42,080 --> 00:21:48,840 Speaker 1: risk of osteo arthritis later in life. This is why 317 00:21:48,840 --> 00:21:51,680 Speaker 1: we need to be a healthy weight one of the 318 00:21:51,760 --> 00:21:56,240 Speaker 1: myriad reasons. And here's one thing people don't think about. 319 00:21:56,280 --> 00:22:00,159 Speaker 1: This is interesting. I I really like adding this to 320 00:22:00,200 --> 00:22:03,440 Speaker 1: the list and the reasons we don't think about this enough. 321 00:22:04,040 --> 00:22:07,359 Speaker 1: When you're overweight, what happens. It can change your gait, 322 00:22:08,119 --> 00:22:11,240 Speaker 1: the way you walk, and that is going to stress 323 00:22:11,320 --> 00:22:17,399 Speaker 1: the joint even more. It is super important when you're overweight. 324 00:22:17,680 --> 00:22:20,160 Speaker 1: Your body doesn't work the way it should. You don't 325 00:22:20,200 --> 00:22:24,080 Speaker 1: move the way you naturally should, and that's where compensatory 326 00:22:24,119 --> 00:22:27,119 Speaker 1: issues come suddenly. Not only do your knees hurt, but 327 00:22:27,160 --> 00:22:30,680 Speaker 1: your back hurts, and your shoulders hurt and your neck 328 00:22:30,760 --> 00:22:34,960 Speaker 1: hurts because you're not moving in the way your body 329 00:22:35,000 --> 00:22:38,520 Speaker 1: was meant to move. So being overweight affects your knees 330 00:22:39,480 --> 00:22:44,520 Speaker 1: also because you're not moving the way you should. Final 331 00:22:44,880 --> 00:22:48,879 Speaker 1: study to just and this first point, and I'll give 332 00:22:48,920 --> 00:22:51,879 Speaker 1: you the the other three. This was in radiology May 333 00:22:51,920 --> 00:22:55,400 Speaker 1: of two thousand seventeen, titled the study is Weight loss 334 00:22:55,400 --> 00:22:59,760 Speaker 1: associated with less progression of changes in the articular cartilage 335 00:22:59,760 --> 00:23:02,919 Speaker 1: of the beasts and overweight patients as assessed with m 336 00:23:03,000 --> 00:23:08,159 Speaker 1: ARE imaging over forty eight months data from the Osteoarthritis Initiative. Okay, 337 00:23:08,400 --> 00:23:11,320 Speaker 1: big study, over six people. I'm just gonna give you 338 00:23:11,320 --> 00:23:14,520 Speaker 1: the conclusion though, That's exactly what I've been saying, right. 339 00:23:14,640 --> 00:23:18,200 Speaker 1: Participants who lost weight over forty eight months showed significantly 340 00:23:18,280 --> 00:23:23,080 Speaker 1: lower cartilage degeneration as assessed with MR imaging. Rates of 341 00:23:23,119 --> 00:23:27,200 Speaker 1: progression were lower with what greater weight loss? And this 342 00:23:27,400 --> 00:23:30,359 Speaker 1: was they say the first study to examine the long 343 00:23:30,520 --> 00:23:34,320 Speaker 1: term effect of weight loss on cartilage and the meniscuy 344 00:23:34,440 --> 00:23:39,680 Speaker 1: your meniscus, those paths. So what do we see? Running 345 00:23:39,800 --> 00:23:42,560 Speaker 1: bad for your knees and running how much? Is too much? 346 00:23:43,680 --> 00:23:47,800 Speaker 1: But we don't read enough and it's not stressed this 347 00:23:47,920 --> 00:23:51,280 Speaker 1: reason of many as I've said that we need to 348 00:23:51,320 --> 00:23:58,840 Speaker 1: be our healthiest weight. It causes the joints to work 349 00:23:59,640 --> 00:24:03,520 Speaker 1: in core directly, it causes pain, and it causes the 350 00:24:03,560 --> 00:24:08,640 Speaker 1: things to degenerate. That we need your cartilage, the minis guy, 351 00:24:08,760 --> 00:24:12,320 Speaker 1: all right, we need that. So what do we do. 352 00:24:12,960 --> 00:24:14,919 Speaker 1: Let's say you've already done that, so many people have. 353 00:24:15,200 --> 00:24:17,080 Speaker 1: I've I've had clients over the years, back when I 354 00:24:17,119 --> 00:24:18,760 Speaker 1: was a trainer and they would go to the doctor 355 00:24:18,800 --> 00:24:21,480 Speaker 1: at years old and the doctor would tell them they 356 00:24:21,600 --> 00:24:24,520 Speaker 1: had some osteo arthritis, some arthritis in their joints. I 357 00:24:24,560 --> 00:24:27,520 Speaker 1: would say, of course you should. You're older, you're gonna 358 00:24:27,560 --> 00:24:32,720 Speaker 1: have some. But let's prevent it as much as we can. 359 00:24:32,880 --> 00:24:35,000 Speaker 1: And what do we do. What do we do to 360 00:24:35,160 --> 00:24:38,800 Speaker 1: to to control that? What can we control? Strength training? 361 00:24:38,960 --> 00:24:42,359 Speaker 1: So that's point number two. Just like the shoulder joint, 362 00:24:42,920 --> 00:24:47,720 Speaker 1: you want to strengthen the muscles around your knees as 363 00:24:47,800 --> 00:24:50,920 Speaker 1: much as possible. And this is where a huge problem 364 00:24:50,920 --> 00:24:53,480 Speaker 1: comes in, because what did doctors tell you? Some doctors 365 00:24:53,480 --> 00:24:57,640 Speaker 1: not all. Many don't do squats, don't do lunges, don't 366 00:24:57,640 --> 00:25:02,280 Speaker 1: do many different exercises. Now I get it, depending on 367 00:25:02,320 --> 00:25:05,840 Speaker 1: the issue you have, and listen, you need to go 368 00:25:05,920 --> 00:25:09,200 Speaker 1: to your doctor first and foremost, and hopefully a good 369 00:25:09,200 --> 00:25:13,800 Speaker 1: one sports one to make sure you're clear to exercise 370 00:25:13,920 --> 00:25:18,800 Speaker 1: always first and foremost. But then you need to progressively 371 00:25:19,480 --> 00:25:24,000 Speaker 1: strengthen those muscles. We are squatting and lunging all day, 372 00:25:24,400 --> 00:25:27,159 Speaker 1: every day, so how can it make any sense that 373 00:25:27,200 --> 00:25:31,399 Speaker 1: we don't do that in a progressive, controlled way to 374 00:25:31,560 --> 00:25:34,400 Speaker 1: strengthen our muscles so that we can enjoy our activities 375 00:25:34,440 --> 00:25:37,800 Speaker 1: of daily living. Makes me crazy. And let me give 376 00:25:37,800 --> 00:25:40,840 Speaker 1: you just another and equals one example. I had a 377 00:25:40,920 --> 00:25:45,240 Speaker 1: quient years ago. He was in his sixties. When I 378 00:25:45,240 --> 00:25:48,160 Speaker 1: started with him, he was a phenomenal marathon or back 379 00:25:48,160 --> 00:25:52,080 Speaker 1: in the day like subbly to thirty five. I believe 380 00:25:52,200 --> 00:25:57,440 Speaker 1: was his pr his personal record. He had need pain, 381 00:25:57,800 --> 00:26:02,439 Speaker 1: he had swelling, He went in and had surgery, but 382 00:26:02,520 --> 00:26:06,160 Speaker 1: he still had issues. We started strengthening slowly over time. 383 00:26:06,480 --> 00:26:09,760 Speaker 1: I sent him to that specific sports doctor whom I 384 00:26:09,800 --> 00:26:11,520 Speaker 1: will have on the show at some point, I hope, 385 00:26:11,840 --> 00:26:14,960 Speaker 1: who is aggressive, and that's exactly why I send people 386 00:26:14,960 --> 00:26:22,119 Speaker 1: to him. He believes in biometrics and and strength training, 387 00:26:22,680 --> 00:26:29,280 Speaker 1: as I'm saying, to help strengthen even those people with 388 00:26:29,320 --> 00:26:31,359 Speaker 1: the issues that this client had at the age he 389 00:26:31,440 --> 00:26:35,280 Speaker 1: had it, and long story short, got him on an 390 00:26:35,280 --> 00:26:39,320 Speaker 1: incredible strength training program and the pain went away and 391 00:26:39,359 --> 00:26:44,320 Speaker 1: he started running again and he actually was second guessing 392 00:26:44,359 --> 00:26:47,240 Speaker 1: the surgery at all. Now that's not to say many 393 00:26:47,280 --> 00:26:48,960 Speaker 1: of you who have had it or will have it, 394 00:26:49,119 --> 00:26:51,480 Speaker 1: need to have it. But let's do everything we can 395 00:26:51,800 --> 00:26:54,960 Speaker 1: to prevent us from having it and or when you 396 00:26:55,000 --> 00:26:57,920 Speaker 1: do have it, to come back as strong as possible. Okay, 397 00:26:58,160 --> 00:27:01,920 Speaker 1: so strengthening those must goals. I will give you three 398 00:27:01,960 --> 00:27:05,959 Speaker 1: exercises at the very end that you can do and 399 00:27:06,000 --> 00:27:11,160 Speaker 1: should do again given the clearance, but progressively over time 400 00:27:11,200 --> 00:27:18,800 Speaker 1: to help prevent the joint. Okay. Number three counterintuitive, move more. 401 00:27:20,520 --> 00:27:23,280 Speaker 1: What happens, as I said at the beginning, when you 402 00:27:23,320 --> 00:27:26,520 Speaker 1: have pain, back pain, knee pain, you move less. What 403 00:27:26,640 --> 00:27:29,399 Speaker 1: happens when you move less the muscles get weaker and 404 00:27:29,440 --> 00:27:34,080 Speaker 1: weaker and weaker, The pain gets worse and worse, totally 405 00:27:34,119 --> 00:27:39,240 Speaker 1: counterintuitive for most people osteoarthritis. What do you think the 406 00:27:39,320 --> 00:27:42,240 Speaker 1: doctors who are up on the latest science tell you 407 00:27:42,960 --> 00:27:48,120 Speaker 1: not to do less, to do more. You go, wait, 408 00:27:48,359 --> 00:27:51,560 Speaker 1: it hurts when I when I move well. Got to 409 00:27:51,640 --> 00:27:56,199 Speaker 1: move slowly. You have to progress gradually. You don't want 410 00:27:56,200 --> 00:27:59,359 Speaker 1: to do too much too soon. And that's where the 411 00:27:59,480 --> 00:28:04,280 Speaker 1: art and the science comes in with a true qualified 412 00:28:04,960 --> 00:28:09,359 Speaker 1: fitness professional, physical therapists who knows what they are doing. 413 00:28:09,800 --> 00:28:13,760 Speaker 1: Because what does movement do. It helps to lubricate your joints, 414 00:28:14,000 --> 00:28:19,480 Speaker 1: ultimately reducing pain and swelling in those joints that have issues, 415 00:28:20,240 --> 00:28:28,040 Speaker 1: and it helps to improve ourthritis. Counterintuitive movement in your 416 00:28:28,119 --> 00:28:31,679 Speaker 1: knees and your joints, other joints. It brings the nutrients 417 00:28:31,800 --> 00:28:35,119 Speaker 1: in and it helps flush the waste products out. We 418 00:28:35,240 --> 00:28:39,800 Speaker 1: need compression, we need movement. One of the worst things 419 00:28:39,840 --> 00:28:43,480 Speaker 1: we can do for our bodies bed rest for long, long, 420 00:28:43,600 --> 00:28:49,400 Speaker 1: long periods of time. But as I said, when it 421 00:28:49,400 --> 00:28:52,320 Speaker 1: comes to strength training, when it comes to movement, you 422 00:28:52,480 --> 00:28:57,880 Speaker 1: have to begin slowly, and far too many trainers don't 423 00:28:57,920 --> 00:29:01,760 Speaker 1: do that. They've got you doing crazy movements right out 424 00:29:01,760 --> 00:29:06,800 Speaker 1: of the gate that listen down the road, like my 425 00:29:06,880 --> 00:29:11,120 Speaker 1: client the six year old to marathon or he's doing 426 00:29:11,200 --> 00:29:14,120 Speaker 1: box jumps and burpies and everything, but he had to 427 00:29:14,160 --> 00:29:16,520 Speaker 1: earn the right, He had to build his base of strength. 428 00:29:16,640 --> 00:29:23,120 Speaker 1: He had to start slowly and then get there. Number 429 00:29:23,120 --> 00:29:26,600 Speaker 1: four final point, you need to mix up your movement. 430 00:29:27,760 --> 00:29:32,600 Speaker 1: This goes to variation that I talked about almost every podcast, 431 00:29:32,640 --> 00:29:36,320 Speaker 1: depending on the topic. If you're a runner, you can't 432 00:29:36,360 --> 00:29:39,160 Speaker 1: just run and expect to not have an issue. If 433 00:29:39,200 --> 00:29:45,160 Speaker 1: you're a biker, if you're a swimmer, we need other 434 00:29:45,600 --> 00:29:55,440 Speaker 1: forms of exercise movement patterns for balance. Doesn't matter how 435 00:29:55,480 --> 00:29:59,600 Speaker 1: healthy or fun or enjoyable that form of exercises. If 436 00:29:59,600 --> 00:30:06,400 Speaker 1: you do exclusively, you will run into issues. I say 437 00:30:06,440 --> 00:30:11,080 Speaker 1: it's so frequently I'm a try athlete because I need 438 00:30:11,120 --> 00:30:13,520 Speaker 1: to be forced to do all those things, including what 439 00:30:13,560 --> 00:30:16,600 Speaker 1: I did just before the show. Swim my least favorite 440 00:30:16,680 --> 00:30:21,280 Speaker 1: of all of those disciplines. But I know the value 441 00:30:22,400 --> 00:30:25,480 Speaker 1: of swimming, biking, running, strength training, stretching, doing all of 442 00:30:25,520 --> 00:30:29,080 Speaker 1: those things a little bit, not anyone a lot. And 443 00:30:29,160 --> 00:30:31,360 Speaker 1: that is one of the reasons I, at fifty one, 444 00:30:31,600 --> 00:30:35,080 Speaker 1: soon to be fifty two, am injury free. I am 445 00:30:35,120 --> 00:30:39,480 Speaker 1: not superman. I had shin splints my entire childhood. Couldn't 446 00:30:39,560 --> 00:30:44,960 Speaker 1: run because I was made to do too much too soon. 447 00:30:46,480 --> 00:30:49,160 Speaker 1: Really simple, all right, So you need to mix it 448 00:30:49,280 --> 00:30:52,560 Speaker 1: up so that if you are runner, you can continue 449 00:30:52,600 --> 00:30:56,080 Speaker 1: to enjoy that for the rest of your life. But 450 00:30:56,160 --> 00:30:58,920 Speaker 1: you need to do a little biking or a little swimming, 451 00:30:59,000 --> 00:31:02,800 Speaker 1: or a little yoga, or little plates or a little zimba, 452 00:31:03,200 --> 00:31:07,640 Speaker 1: a little of something frequently. You gotta mix it up, 453 00:31:10,560 --> 00:31:13,040 Speaker 1: and all of those things are going to help you 454 00:31:14,440 --> 00:31:20,000 Speaker 1: strengthen that knee joint, keep the knee joints healthy, get 455 00:31:20,000 --> 00:31:25,680 Speaker 1: that compression, the movement to lubricate your joints, because all 456 00:31:25,760 --> 00:31:29,760 Speaker 1: of these muscles need to be strong. I had my 457 00:31:29,880 --> 00:31:32,640 Speaker 1: only surgery when I was in high school football issue 458 00:31:32,840 --> 00:31:35,560 Speaker 1: with my shoulder. That is one of the reasons I 459 00:31:35,680 --> 00:31:41,240 Speaker 1: swim in addition to doing the racist, but it is 460 00:31:41,240 --> 00:31:44,360 Speaker 1: one of the greatest ways I have found to improve 461 00:31:44,440 --> 00:31:48,840 Speaker 1: my shoulder mobility. To increase that strength, I do different 462 00:31:48,960 --> 00:31:56,080 Speaker 1: strokes along with the shoulder exercises I do. So when 463 00:31:56,120 --> 00:31:58,640 Speaker 1: it comes to the knee and the knee pain, we 464 00:31:58,760 --> 00:32:02,640 Speaker 1: want to to all of those four points. Lose the weight, 465 00:32:03,000 --> 00:32:05,360 Speaker 1: be right at our healthiest weight. We can be for 466 00:32:05,440 --> 00:32:09,040 Speaker 1: that reason, such a great reason to be pain free, 467 00:32:09,160 --> 00:32:12,680 Speaker 1: isn't that a great reason to lose weight? And guess what, 468 00:32:13,000 --> 00:32:15,080 Speaker 1: They're still going to see that better image in the mirror. 469 00:32:15,280 --> 00:32:17,200 Speaker 1: But when the image in the mirror or the number 470 00:32:17,200 --> 00:32:19,720 Speaker 1: on the scale is your primary goal, that's why it 471 00:32:19,720 --> 00:32:25,080 Speaker 1: doesn't work. People, when you can actually step back and say, Okay, 472 00:32:25,120 --> 00:32:27,280 Speaker 1: I'm gonna do all these things that are healthy, losing 473 00:32:27,320 --> 00:32:32,120 Speaker 1: the weight, strengthening, mixing up my routine because I want 474 00:32:32,120 --> 00:32:38,400 Speaker 1: to enjoy life pain free. That's kind of the approach 475 00:32:38,480 --> 00:32:42,160 Speaker 1: I would recommend and that I take. So here you go, 476 00:32:42,800 --> 00:32:45,960 Speaker 1: and this is I'm opening my book as we speak. 477 00:32:46,720 --> 00:32:49,240 Speaker 1: I have five minute RX workouts in my book, the 478 00:32:49,280 --> 00:32:51,200 Speaker 1: micro Workout play and one us for your shoulders, one 479 00:32:51,280 --> 00:32:52,960 Speaker 1: is for your lower back, and one is for your knee. 480 00:32:53,360 --> 00:32:57,720 Speaker 1: Why because those are three of the most commonplaces people 481 00:32:57,760 --> 00:33:02,560 Speaker 1: have issues. Joints and you know, the lower back. Okay, 482 00:33:02,760 --> 00:33:06,240 Speaker 1: n r X, this is basic. I have more, but 483 00:33:06,280 --> 00:33:09,239 Speaker 1: this is a great starting point. And again clearance from 484 00:33:09,280 --> 00:33:11,520 Speaker 1: your doctor all those type of things. If you have 485 00:33:11,600 --> 00:33:15,120 Speaker 1: a great qualified trainer someone to watch over this, you 486 00:33:15,120 --> 00:33:17,200 Speaker 1: could do that as well. But pretty basic. Here you go. 487 00:33:17,720 --> 00:33:22,520 Speaker 1: Three exercises, stationary lunge, step ups and squats again, lunges 488 00:33:22,520 --> 00:33:27,760 Speaker 1: and squats. Many doctors people tell you shouldn't do them. Well, 489 00:33:27,800 --> 00:33:32,240 Speaker 1: you gotta start slowly. You may do one inch of movement. 490 00:33:33,480 --> 00:33:37,320 Speaker 1: You may hold onto a chair as you do the 491 00:33:37,400 --> 00:33:41,600 Speaker 1: squats or the ones. Is something stable, stationary and then 492 00:33:41,640 --> 00:33:46,160 Speaker 1: over time you take that away. Okay, So stationary lunch 493 00:33:46,400 --> 00:33:49,280 Speaker 1: that is one leg forward, one leg back. Why yeah, 494 00:33:49,320 --> 00:33:52,480 Speaker 1: their forward lunches, side lunges, back lunges, those are much 495 00:33:52,480 --> 00:33:55,520 Speaker 1: more aggressive. That's where you are going to get too, 496 00:33:55,800 --> 00:33:58,440 Speaker 1: but especially if you have significant knee pain. Right now, 497 00:33:58,480 --> 00:34:02,200 Speaker 1: we have to start slow league. So stationary lunch one 498 00:34:02,280 --> 00:34:05,640 Speaker 1: leg forward, one leg back, thirty seconds on each side, 499 00:34:06,720 --> 00:34:09,400 Speaker 1: thirty seconds with your right leg forward, thirty seconds with 500 00:34:09,480 --> 00:34:13,839 Speaker 1: your left leg forward, slowly keeping that knee, the front 501 00:34:13,920 --> 00:34:17,880 Speaker 1: knee over your ankle. If it's going to move forward, 502 00:34:18,040 --> 00:34:20,800 Speaker 1: you want to keep it at least behind your toes. 503 00:34:21,280 --> 00:34:23,839 Speaker 1: But ideally you dropped the upper body straight down into 504 00:34:23,840 --> 00:34:26,680 Speaker 1: the ground. You take your time. You don't bang your 505 00:34:26,719 --> 00:34:28,680 Speaker 1: knee into the ground. By the way, I've talked about that. 506 00:34:29,800 --> 00:34:32,040 Speaker 1: I saw some models on a shoot I was doing 507 00:34:32,120 --> 00:34:34,279 Speaker 1: video shoot who were banging their knees as they were 508 00:34:34,280 --> 00:34:37,080 Speaker 1: doing lunges and ask them why and they said, well, 509 00:34:37,080 --> 00:34:38,759 Speaker 1: that's how their trainer told them they should do it 510 00:34:39,680 --> 00:34:42,759 Speaker 1: crazy really and bang your patel into the ground. What 511 00:34:42,960 --> 00:34:46,360 Speaker 1: are the benefits of that? Again? So don't do that? Okay, 512 00:34:46,520 --> 00:34:50,719 Speaker 1: control slow movements. If you need to, again, hold on 513 00:34:50,760 --> 00:34:53,839 Speaker 1: to something I used to give clients, like a body bar, 514 00:34:54,360 --> 00:34:59,399 Speaker 1: something to help take even more weight and pressure off 515 00:34:59,440 --> 00:35:03,279 Speaker 1: of the leg. So you build up thirty seconds right 516 00:35:03,360 --> 00:35:05,520 Speaker 1: leg forward, thirty seconds left leg forward. Then you go 517 00:35:05,560 --> 00:35:10,680 Speaker 1: two step ups a step not higher than your knee ideally, 518 00:35:11,719 --> 00:35:14,640 Speaker 1: and it can be lower, something stable. You put your 519 00:35:14,719 --> 00:35:17,840 Speaker 1: right leg on it and you step up for thirty seconds, 520 00:35:18,560 --> 00:35:21,239 Speaker 1: tapping your left toe full extension. Though, so if your 521 00:35:21,280 --> 00:35:24,040 Speaker 1: right leg is up on that step, you're stepping up 522 00:35:24,080 --> 00:35:28,800 Speaker 1: and extending fully and you're switching legs thirty seconds each side. 523 00:35:30,200 --> 00:35:31,919 Speaker 1: So what is that? We're up to two minutes right 524 00:35:32,320 --> 00:35:34,280 Speaker 1: and then the final and you're gonna do this twice 525 00:35:34,280 --> 00:35:38,000 Speaker 1: obviously to make it five minutes squats body weight squats. 526 00:35:38,480 --> 00:35:40,640 Speaker 1: Your goal here is to stabilize the joint. Now, I 527 00:35:40,680 --> 00:35:43,279 Speaker 1: know many of you are gonna think, oh, I need 528 00:35:43,280 --> 00:35:45,640 Speaker 1: a barbell, I need dumbos. You can use those if 529 00:35:45,640 --> 00:35:48,920 Speaker 1: you want, but the goal here is stability and and 530 00:35:49,040 --> 00:35:53,640 Speaker 1: to alleviate pain. And many people who have the issues 531 00:35:53,680 --> 00:35:56,360 Speaker 1: they shouldn't use the barbell right away or the dumbbells 532 00:35:56,400 --> 00:35:59,560 Speaker 1: at all. The number of people I see doing bad squats, 533 00:35:59,640 --> 00:36:05,000 Speaker 1: bad lunges with weights is crazy. Who can't just do 534 00:36:05,080 --> 00:36:08,240 Speaker 1: a really good body weight squat and control the movement 535 00:36:08,280 --> 00:36:13,680 Speaker 1: the entire way. So final exercise thirty seconds squats, legs 536 00:36:13,800 --> 00:36:17,960 Speaker 1: a little wider than shoulder with and slowly going down again. 537 00:36:18,000 --> 00:36:20,120 Speaker 1: If you're just starting out, you don't have a lot 538 00:36:20,160 --> 00:36:22,960 Speaker 1: of strength, maybe an inch or two. Over time, you're 539 00:36:23,000 --> 00:36:26,640 Speaker 1: gonna go lower. And you do those three exercises the 540 00:36:26,680 --> 00:36:29,760 Speaker 1: way I just described two times through. That's five minutes. 541 00:36:30,360 --> 00:36:33,080 Speaker 1: You do that a couple of times a week, nonconsecutive days, 542 00:36:33,920 --> 00:36:36,239 Speaker 1: especially if you're not doing any strength work for your 543 00:36:36,840 --> 00:36:41,920 Speaker 1: lower body right now. Can pay enormous dividends, will pay 544 00:36:42,040 --> 00:36:48,359 Speaker 1: enormous dividends. Start slowly, build up that strength slowly, and 545 00:36:48,440 --> 00:36:54,319 Speaker 1: think about these workouts as bulletproof in your body. Again, 546 00:36:54,320 --> 00:36:56,120 Speaker 1: you're gonna see changes in the mirror over time, but 547 00:36:56,200 --> 00:37:00,400 Speaker 1: that's not the goal. And the weight loss is to 548 00:37:02,280 --> 00:37:07,680 Speaker 1: take pressure off your joints to be healthier, and then 549 00:37:07,719 --> 00:37:09,880 Speaker 1: you can do so many more things that will continue 550 00:37:10,320 --> 00:37:12,359 Speaker 1: that weight lost journey. If that is one of your 551 00:37:12,440 --> 00:37:14,640 Speaker 1: major goals. But if you have knee pain, if you 552 00:37:14,640 --> 00:37:17,440 Speaker 1: have pain in other areas of your body, you're not 553 00:37:17,520 --> 00:37:20,759 Speaker 1: only moving less during your workouts, you're moving less all 554 00:37:20,840 --> 00:37:23,560 Speaker 1: day long. That is why these type of workouts are 555 00:37:23,640 --> 00:37:28,120 Speaker 1: so valuable. Yeah, I know I'm pitching this most recent book, 556 00:37:28,120 --> 00:37:29,799 Speaker 1: but for a reason, I believe in all this stuff. 557 00:37:29,800 --> 00:37:32,759 Speaker 1: I've done all this stuff for decades myself and with 558 00:37:32,800 --> 00:37:38,400 Speaker 1: my clients. So there you go. Four tips on dealing 559 00:37:38,400 --> 00:37:45,120 Speaker 1: with and hopefully preventing knee pain. Because we can control 560 00:37:45,160 --> 00:37:48,160 Speaker 1: so much of this, you have to be smart, you 561 00:37:48,160 --> 00:37:50,319 Speaker 1: have to be consistent, and you have to give a 562 00:37:50,360 --> 00:37:55,680 Speaker 1: time and I promise you will see changes and you 563 00:37:55,760 --> 00:37:58,000 Speaker 1: will increase your quality of life if you do so. 564 00:37:58,600 --> 00:38:03,520 Speaker 1: All right, enough, thank you so much for listening. My 565 00:38:03,560 --> 00:38:07,040 Speaker 1: goal is for you to have your best life. That's it. 566 00:38:07,440 --> 00:38:10,879 Speaker 1: I could give you really complicated, really crazy workouts. Why 567 00:38:12,080 --> 00:38:15,959 Speaker 1: it's not my goal. It's not an Instagram thing. There's 568 00:38:16,040 --> 00:38:19,480 Speaker 1: nothing better than getting the email from someone who said, 569 00:38:19,520 --> 00:38:22,840 Speaker 1: you know, I took your advice. I did the whole routine, 570 00:38:22,880 --> 00:38:25,360 Speaker 1: I did the shoulder workouts, I did your leg workouts, 571 00:38:26,320 --> 00:38:31,000 Speaker 1: and it changed, you know, their lives in some profound way. 572 00:38:32,200 --> 00:38:35,239 Speaker 1: That's my goal. All right. If you have not yet 573 00:38:35,320 --> 00:38:38,920 Speaker 1: rated the show, please do so. Please subscribe to the podcast, 574 00:38:39,280 --> 00:38:41,719 Speaker 1: and if you have any questions, comments, you want to 575 00:38:41,719 --> 00:38:43,879 Speaker 1: reach out, I love hearing from you. Tom h Fit 576 00:38:44,360 --> 00:38:47,000 Speaker 1: is Instagram and Twitter. I'm putting more and more workouts 577 00:38:47,040 --> 00:38:50,759 Speaker 1: up there. Tom h Fit Instagram and Twitter, Fitness disrupted 578 00:38:50,760 --> 00:38:53,359 Speaker 1: dot com. You can email me through there. I've been 579 00:38:53,400 --> 00:38:56,000 Speaker 1: referring to my newest book, the Micro Workout Plan. Lots 580 00:38:56,040 --> 00:38:58,560 Speaker 1: of great stuff in there. You know, my sixth book, 581 00:38:58,600 --> 00:39:01,479 Speaker 1: and this is the one that applies to the most 582 00:39:01,520 --> 00:39:03,719 Speaker 1: people out there. And I'm very proud of it. And 583 00:39:03,760 --> 00:39:05,879 Speaker 1: I know that and I'm hearing from many people. It's 584 00:39:05,880 --> 00:39:08,480 Speaker 1: it's already starting to help. So that is that is 585 00:39:08,520 --> 00:39:10,360 Speaker 1: the most gratifying thing. I have the greatest job in 586 00:39:10,400 --> 00:39:13,920 Speaker 1: the world. All right, thank you for listening. I am 587 00:39:13,960 --> 00:39:22,760 Speaker 1: Tom Holland. This is Fitness Disrupted, Believe in Yourself. Fitness 588 00:39:22,800 --> 00:39:26,200 Speaker 1: Disrupted is a production of I Heart Radio. For more 589 00:39:26,280 --> 00:39:29,479 Speaker 1: podcasts from my Heart Radio, visit the I heart radio, app, 590 00:39:29,719 --> 00:39:33,120 Speaker 1: Apple podcasts, or wherever you listen to your favorite shows.