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Arthritis Diet and Exercises

5 Rules You MUST Follow to STOP Pain After Surgery or Arthritis

– Hi folks, I’m Bob
Schrupp, Physical Therapist. – Brad Heineck, Physical Therapist. – Brad Heineck, Physical
Therapist? (laughs) – Oh he’s going on that bread thing again. – And together we are the most
famous physical therapists on the internet. – In our opinion of course. – Today Brad, we’re gonna
talk about five rules you must follow to stop pain after surgery or if you have arthritis. – Right. Yup. – So these are some general rules, we’re gonna provide to you
that we hope will help you decrease that pain. – Oh, there’s a strong
likelihood it’s gonna give you – Some relief? – Yup. It’s gonna make
management much better. – By the way, if you’re
new to our channel, please take a second to subscribe to us. We provide videos how to
stay healthy, fit, pain free. We upload every day. Also, you want to join us on social media. We’re giving them three reasons lately. – Three. – Number one, we’re gonna
give you positive vibes. – There you go. – You feel those? If you do. Two, if you go to Twitter
or Instagram, we got a shortened version of this
where we don’t ramble on. And three, if you want to participate in one of our giveaways,
go to bobandbrad.com. Go to the giveaways section.
What are we giving away Brad? – Bob, we’re giving away the
outstanding grip strengthener. If you really want to get a
good grip, good range of motion, if you really need some
strength for hockey playing, swinging that bat, or rock
climbing. That’s what this… – There we go. – This is the ticket. – You didn’t mention golf. – Golf also. – 500 yard… – Drives. No problem. Guaranteed. All right Brad, let’s start talking. – Okay, so if you have pain,
a painful arm, leg, whatever, back, and you want to get it moving. I mean if you get things
moving, get the joints moving, typically the pain will reduce, so often times when you
move initially, it’s painful and it hurts. Your body is saying “stop”,
and so you listen to your body, and you stop, but there are
times when you need to find out if you can work through
that pain, and then the pain will start dropping off
after you get movement. – Right. If it keeps getting
worse, worse, worse, then yes you have to stop. There is still many instances where it just starts to slowly
get a little bit better and then in that instance, that’s the time where you want to keep going. – Very commonly with arthritis you want to go et things moving. After a surgery or after an injury, you need to get joints
moving again so you can get them back to healthy. – Well, I can tell you with
back pain, this is a huge one. My wife just twinged
her back this weekend, and I said, “we’re going for a walk.” And we walked for an hour and a half. – (scoffs) Bob! – And it felt… we did. – You’re overdoing it a little bit. – Yeah. Well, we usually walk a lot. It felt good though after that. – Okay, good. All right, so anyways, the
mind takes this information from the painful part,
and it hurts, and the mind – Translates it. – Translates it. – Or interprets it. – Interprets it. But a lot of times it’ll
take history from that joint. So example, if you hurt
your elbow in an accident, and every time you moved it,
it would be really painful at the certain point of
the… while it happened or shortly afterwards,
your mind remembers that and so it is very apprehensive
to move that joint, and it’ll guard it. It’ll
make you go, “don’t touch it, “don’t touch it, because it’s gonna hurt.” Or, “don’t move it.” And we need to break through that cycle. – Yeah. They become
hyper-sensitive nerves, basically. And it’s kind of an
emotional attachment to it. You know, your brain,
it’s a wondrous thing. It’s trying to protect you, but sometimes it works
too hard to protect you. You know, it goes a little overboard. – One way you can help work through that psychological aspect is just, they’ve done studies on this, where you get educated, read a book. – Yeah, the more you understand
about that pain cycles and how they work, the more
the pain seems to go down. – We do have some books
on our favorite books. Under our bobandbrand.com
website. Adriaan Louw has some. There’s another one, Explain
Pain by Moseley and Butler. – Butler’s a big one in our field, As far as pain issues. – So if you’ve got a chronic
issue that’s been going on, and you really want to get
after it without pain meds, I would get a book, read
it, it’s gonna help. And then, our five, we’re finally getting to our five resistance exercises
– Rules. – [Both] Five rules. – Yup, so let’s start with
number one shall we Bob? – Okay, sure. – Without further ado. Number one is, limit to a
pain-free range of motion. – Now, we just said, you
might have some pain, so when we say that, what
we’re talking about is that the pain is starting to get better. I mean, there could be some pain, but it should be improving
as you do the range. – So, I’ll give an example. Let’s say I’ve got an elbow
injury or arthritic elbow, and I need to get it moving. So, I’m gonna use some
really light resistance, that’s another rule. Or you might start without resistance. – Yeah, you just start some movement. – And if you can get
movement here to here, and it’s not so bad,
and you do a few reps, and after about five or 10 reps,
the pain’s a little better, and it seems like it’s
moving a little more. That’s all good signs. – But you brought up a good
point right there Brad, is that let’s say you do the
full range, and it hurts. – Yes. – But if you can go in small
oscillations, it doesn’t? There you go. I had a guy, just had neck pain recently, and we found a position he
could do just slight rotations, and he had his finger on the
neck, that’s all he would do. And eventually he was able too
work toward more rotations. So we gotta start somewhere. You gotta get the movement somewhere. – Exactly. So that’s number one rule is
pain-free range of motion. Number two, do the motions slowly. So you’re not gonna go like
this to get that elbow moving, it’s slow, gentle. And you may even need to help a little bit with the healthy arm. – A little assisted motion. – Or someone to help
you, whatever it may be. I’m just talking about the
elbow, it could be any joint in the body. – And this pertains to me
because I was having trouble with both of my elbows,
and I did all these things you’re talking about here, Brad. And it did help a lot when I
did lifting, to do it slowly. And that’s why I had to
move away from the weights, because with weights you
have to, kind of, you know, do it rapidly. Where with bands, you
can do nice and slow. – Right. Little more controllable. Which brings to rule number
three, higher repetitions. By higher I’m not talking a hundred, I mean up to 30 repetitions versus like if you’re strengthening to get bulk, you go maybe eight to 12
repetitions with heavier weights. That is completely out. We want lighter weights,
higher repetitions. – You might be able to
eventually go back to that, but start off with the high
reps, and the lower resistance. I guess, I’m sorry I’m cutting in, because that’s your next
one you’re gonna say. Number four right? – Right. Yeah. Low resistance. – Low resistance versus high resistance. – So, you know, if you’re using, obviously you’re using
weight, you use less weight. If you’re using bands, you know, there’s a lot of different options. And that’s one of the advantages. Bands for this type of exercise, is probably better that weight. Because you can control it. I’m using two here, and I might be here, “oh that’s too much, I’ll just go to one.” Or I’ll just simply change the resistance and the length of the band. – Give it a little more length. – Yup. So it’s very easy
to get variable resistance, and low resistance as well. Especially with bands,
you know, the yellow is typically a really low resistance. – You really want to experiment here, is what you want to do. And find out what can you do
that’s gonna be pain-free? Because if you just sit and
freeze and stay in one position, it’s not gonna get better.
I can tell you that. I mean, rest is fine, but you got to start
getting some movement. – And then the last. Number five is different body positions can really change how your body feels and how
you can be more relaxed. The more relaxed you are, the
better you’re gonna do this. And the other thing, we
could add number six on here, it’s a general thing, is
make sure you’re breathing with all of these exercises. – Very good point. – Probably should have
started with that one as the bonus one. – That’s the overall one really. – Breath in your nose, out your mouth, while you’re doing the
exercises, is gonna make a tremendous difference
on how you respond. – Help decrease that
apprehension that you might have towards moving a joint. – Here Bob. I just wanted
to give an example. If we are doing that
elbow, people might think, well how else are you gonna do it? You know you can do it standing, okay, you can do it
sitting, and you may have to readjust if you happen
to be using the bands, there’s a lot of different ways
you can adjust the tension, like there, I go around two feet, and that gives me the right resistance. Or, why don’t you hop off there Bob? You can do it laying down. And this is a big advantage of bands, you don’t have to have
gravity limit your… – Make sure it’s secure. It’s not gonna snap you. – With the weight, you could do this with
a weight laying down, and that might not be a bad idea. – Right, because it’s gravity
assisted at one point. – Right, gravity’s fighting here, but then once you get to here, then gravity’s pulling it down. So that may or may not
be an advantage to you. If you do it this way, whoops, good thing it
was rubber coated, huh? You know, this is a nice way to do it, I might do one here or
put it on both feet, but just the fact that you’re laying down and being horizontal, can
allow you to relax more. – Your whole body is supported while you’re doing the exercise. – And, you know, you could
be doing hip exercises with the band like this. Hip and knee. Working
with some light resistance in that pain-free range. – So find out what works for
you, that’s the key here. That’s the overall theme of this video is find a way to get
moving and do it. Darn it. – So should I go through it one more time? Just a quick review. Number one, pain-free range. Number two, slow motion to start with and you’re never gonna go to fast anyways, it’s always gonna be relatively slow. – Under control. – Number three, higher
repetitions up to 30 reps. Doesn’t have to be 30, but
you’re working up to there. Number four, low resistance. And number five, change
your body position. – Change positions. – Wow. – Wunderbar. – We did that in less than 10 minutes. – The Germans are proud
of you, fellow German. – Where’d you come up with that? – What? Wunderbar, that’s a word. – Is it? – Wonderful. – Oh really. – I think so. – All right, thanks for watching.

32 thoughts on “5 Rules You MUST Follow to STOP Pain After Surgery or Arthritis

  1. Great advice as usual. The only thing I don't concur on is that bands vs. weights are better to avoid doing reps too rapidly. Anybody who gets into the mindset of "going through the motions" when they work out, whether with weights or bands, can fall prey to moving too rapidly through the range of motion of the exercise and therefore not quite get the full benefit.

  2. Thank you again😃,(post shoulder, rotator cuff, & bicep tear repair surgery- *they shaved down bone + cartilage sticking out that shredded the bicep). On the mend…love to you both💞😊Xx, Jazzy

  3. Very true Bob & Brad !
    I have bad knees & if I don’t move them the pain get worse.
    Same with pulled or sore muscle,movement does help & for me it seems like pain isn’t as bad if I keep trying to move sore or pulled muscle.
    Lol I’m getting older & seem to pull muscles more often now days. Love all your helpful videos

  4. Love you videos, Ive had two hip replacements (results of car accident) , now my left knee has advanced osteoarthritis, Ive been doing palates for 1 year (now finished due to excess travel) Im following your videos, which offer wonderful advice. My left leg has got nerve damage, plus limited dorsi flex, also get back ache. Im reluctant to pursue a knee replacement. I am slim and 69 years of age and very healthy otherwise. . I Live in Australia, I will check out your products to see if you ship here. Thanks again for videos, my knee and back has improved a lot.

  5. After my total hip replacement, I was fine the first week. I could move around, figure out how to maneuver around with my new hip, and then the strong pain killers were done. I can't remember what it was but it was a synthetic opioid and supposedly less hard on you. After that, I had extra strength Aspirin for pain. And that's when the serious, out of my mind, crying most of the time, pain started. That's about the time the physiotherapist started coming to the house 3 times a week. I didn't know why at the time but I refused to take anything stronger than the Aspirin but there ended up being a reason and I was glad of my choice. I just kept saying, "tomorrow will be a better day and you will feel better" and it was absolutely true! That with lots of deep breathing, doing everything my physiotherapist told me to do post-op and at home (I'm a hyper person so the only time I was still is when they gave me the epidural,) until he got there. I could only sleep with Willie Nelson softly singing to me. lol I used my straps a lot, when permission was granted. Folks, as tough as the pain is/was, unless there are complications, dealing with the little time of bad pain, with as little narcotics, the better. I was well armed with strategies but I was not informed of how serious the pain was actually going to be. I do realize that everyone's pain threshold is different so take the prescribed medication if you need it. I'm not anti-drugs.

  6. Guys, you are soooooo right about everything. I just have to learn the word «  SLOW «  . 🙏🙏🙏🇨🇭🇨🇭🇨🇭

  7. I have severe RA. The more I move the more painful it becomes. Simply walking makes me tear up from the pain. I used to be able to at least bike to keep my hips flexible, but now I got an e-bike since it requires no peddling and now its almost to the point I can't get on it anymore.
    And no pain meds!

  8. Brad and Bob, I am 1 year out from tibia plateau trauma fracture. Reconstruction. I am having problems with my calves. I want to do some of these exercises but have plantar fasciitis. It extremely painful to put weight on my feet. I'm overweight and a Nurse. Do you have any stretches and exercises non weight bearing that I can do? I can go upstairs ok. But have trouble going down the stairs as well.. any ideas

  9. Thanks for this! I’m a physical therapist that fell while running and fractured my right shoulder and the shaft of my humerus – 6 days post ORIF. Doing what I can at home until I go back for my postop visit.

  10. Funny guys! I just returned from Germany on a little vacation, Thanks for the great advice. I watched you from half way around the world, and shared some of your sagacity with my friends> you ARE the most famous and the BEST Physical Therapists in the WORLD!! IMHO justmedle Dawna

  11. Yes I feel like I'm in pain when my muscles are tight, so if I get moving and loosen them up I start feeling better. My first thought is to just stay curled up on the coutch but I don't get better. I say walk it off.

  12. so oddly, I feel fine when I do say my shoulder work out with bands, but that evening often in bed, I wake up in horrible pain. It hurts so badly. Then the next day, it hurts and hurts….so should I keep working through this pain? It's just odd to me my pain, starts hours later. Should I keep at it? It makes me worried.

  13. So what if your chronic arthritis pain is virtually all over, i.e. stiff and aching knees, legs, feet, hands, etc? How do you work virtually your whole body?

  14. I am a young 70 year old white female. I had to retire last month from my nurse practitioner practice due to chronic pain from 7 failed back surgeries. I am currently managed by a pain clinic on Subutex and Lyrica. I still experience severe pain every day, and am beginning to experience kidney problems. The only total relief from pain I have is to remain in the bent over touch my toes position. I am reasonably comfortable in the sitting position which is the way I sleep. After a very bad fall recently, the pain is now more severe through each hip and through both peritoneal areas into both legs. Why would I be comfortable in the bending over and touching my toes position? The pain can be a pounding, excruciating feeling, if I can just bend over it stops. Imagine my predicament in the middle of treating a patient. Any help would be appreciated.

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