♪ Bob and Brad, the two most
famous physical therapists ♪ ♪ on the internet. ♪ - Hi folks I'm Bob Schrupp
physical therapists. - Brad Heineck physical therapists. - We are the most famous
physical therapists on the internet. - And our opinion of course Bob. - Okay, the title of today's program, "Physical therapist shows
how to walk correctly." Are we serious? (Bob chuckles)
I mean, we're actually gonna show people how to walk? Yes we are. If you wanna have less neck
pain, back pain, hip pain, knee pain and foot pain while walking, not to mention some
people can get headaches while they're walking as a poor posture. Follow these guidelines,
and we'll talk about it, walking is really fantastic
if it's done correctly, (Bob chuckles) we'll show you how to do it correctly. - Okay Bob. - By the way, if you're
new to our channel, please take a second
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that help keep it cool. - That's right. - So, we personally we
both have this mattress and we both love them. - Separate mattresses. - I said that we personally both have mattresses.
- Carry out. We better get on with the video, alright. - Alright, so let's talk about it. The first thing you wanna do, (chuckles) the first thing you wanna
do, when you're walking is reduce impact. This is the same truth that
can be held with running. - Sure.
- In fact, there's been a lot of discussion and
a lot of books about it. That you wanna run with less impact and, I don't know if there's
been studies on this spread or not, but I see anecdotally,
a lot of people that tell me, they're having a lot of pain, throughout their limbs. - Yep. - With running, but
once they started doing the forefoot running,
or the midfoot running, their pain levels decreased. - So what he's talking about is, when your foot comes down in front of you, if you strike with your heel first, which is very common, very popular.
- Right. Look what it does, it sends a force, up through the leg and into the hip, that round reaction force, they call that. - Right, there's no natural shock absorber when you hit heel strike
first, it goes directly-- - Right
- Through the bones, to the joints, but if you
come down on your forefoot-- - Or maybe even your midfoot. - Right, well I just want to use forefoot, just to use that example. Look at the cushion that you have. - Yeah, its like a shock
absorber in itself. - Right, so your calf
muscle and your thigh become more of the shock absorber. - Yeah, in fact, a lot of
times what they discuss is people who start
becoming forefoot runners, their calves get really sore at first, cause that's where the force is being taken up right now. - And I experienced that same
thing when I transitioned. - So, as a demonstration,
one thing we show people, is the other thing is if you
hit your knee, your foot first, even if it is involved with walking. - Sure. - You're really jamming the knee. Cause what if you hit midfoot or forefoot, you're gonna have a little
bit of gap in the knee It's gonna act as a shock absorber. - It's a little flex kinda. - Yeah a little flexed right. So I'm gonna show you, let's
say we put a peanut in there. This peanut is gonna
represent the cartilage. - What happens Bob? - And let's say the knee
is completely straight. (knee cracks) That's why every time you hit. - There goes the cartilage. - There goes the cartilage. - And the knee surgeon is smiling. - Yeah, but you think about it. It's not happening every time. But when you take 10,000 steps in a day, which what they're recommending now that people try to get in 10,000 steps. Think about that, 10,000 times,
force, force, force, force. So anything you can do, to
reduce the force is gonna help. So, one thing you may wanna
think about when you're walking, is to shorten your strides. - Sure. - You can increase the stride... - Cadence.
- Cadence. How rapidly you stride, but
you should shorten the stride. So it doesn't mean you
have to walk slower, it just means you're gonna
walk with shorter strides. That's what they recommend
with running too. They actually have you
run with shorter strides. - Right - You also, if you lean forward slightly, cause if you're leaning back,
that's when you're doing that. - Yeah.
- You know what I mean? - Almost forced into the heels side. - If you lean forward a little
bit fast and you're actually, it's gonna make you walk a little faster when you lean forward. - And it's a very slight lean because-- - Slightly.
- If you lean too far forward then it's a postural
and that's problems too, so this is a subtle lean. - Now the last thing I was gonna... oh, there goes the tube.
- Oh, yes. - I was gonna mention this one, this is a little harder for a
lot of people to understand, is that, to actually engage your glutes, - Right. - Cause your glutes are larger muscles, and they actually take a little
bit of force off the legs. - Right. So, they talk about again if
you take a shorter strides, but you actually wanna kinda push off and feel your glutes engaged. So like you can walk like this. You can, (chuckles) feel your
butt muscles kinda kicking in. - So you walk around the neighborhood like that too sometimes? - Yeah, they know, I'm
on a list now I think. - They do talk. - Yeah, they do talk. Anyway, that's something
you can mess with, it's just a lot easier
to shorten the strides and make sure you're hitting
on the forefoot, or midfoot. - Sure. - You wanna talk about that Brad too that's the right way though. - I've tried doing what Bob said I can do running I turned
into forefoot runner, and I've tried the walking thing, I don't walk around like this but, that's challenging for me.
- It is. - And if you really have
a hard time with it, and just get some insoles
are some more cushions shoes, you can buy shoes with
more cushions to walk, the shoes are very heavily cushioned, if you don't have that, you
can actually buy some inserts and they don't have a arch
to speak of the primary-- - They're not arch supports.
- Right. The primary goal is just
to cushion your feet. I've had people that work on concrete. - Yes. - That's a good option for them, especially if they have
to wear dress shoes with the, they're just-- - Right, the rigid insole. - Exactly, that can be a good option. - These are, a lot of
times you just take out the existing insert. - Right. - And replace it with
this, you can cut these off so that they fit into your shoe, I usually just take the old
one out, put it on top-- - For a pattern.
- Trace it out. Yeah for a pattern. - And if it's a dress shoe
that you do not have a venue, you're gonna have to be
creative, you can do it, just what you're meant to do
is just a cut the forefoot to fit the shoe. - Right. - You can do it. - Alright, once you reduce the impact, you've gotta be concerned about posture, cause I see people running
Brad, and I see him walking and they're walking like this. And if you walk like this, you're getting a little
bit of the jarring. - Sure. - And you know, that's
where people talk about they start getting a
headache whenever they walk, because they're going like this, and they're compressing the spine there. - Yeah.
- And the suboccipital layer. - I call it the gooseneck. - The gooseneck, yeah. - And again, I think it confused when he said you lean forward. - Yeah, we don't want you
leaning forward like this. - (mumbles) it's just a very slight. - Keeping your body still
in straight posture, good point Brad. - You're thinking about your-- - Loss falling forward. - Yeah, but you're not. (laughs) - Right, but you're not. - Just in that, just a
hint of that direction. - So what are you gonna
do when you're walking, every so often, I want
you to do some chin tucks. - Oh, yes. - So you're gonna go
ahead and give a reminder, this is where you wanna have your head, you want your ears directly over your shoulders.
- Right. - As much as you can attain
that, it's gonna be better. - And this is one you can do,
without the neighbors talking. - Right, just subtly. - You don't have to do them forever, just two or three of
them is a good reminder. - You might have Gladys Kravitz
looking out the window there and she'll see you right
when you're doing it, but you know-- - Who?
- She talks about everything. She was from "Bewitched"
she was the neighbor-- - Ooh, "Bewitched." - Gladys Kravitz right? - Now you're pulling out the archives. - Okay, next one, the
same thing people have that rounded upper back and
the shoulders are rounded, and forward like this. So what are you gonna do
is you wanna grab the wrist behind your back, and stretch. And you can do this while you're walking, and it's the same thing you're
gonna do it intermittently while you're walking, and
this looks okay, doesn't it? But if you're doing and walk around, you could go like, this
just like you're stretching. - I'm sure the neighbors are used to anything you come up with. (Bob laughs) - No that's true, and you're
not gonna walk like this for very long. - No, just use steps. - Yeah. - But again, it resets you, it sets you into the right posture
- Right, exactly. - And it feels good actually. - Yeah, you get a little
stretch in the front, you know it's a postural thing and you can breathe better with it. - I do this one every
morning before I run, I walk down the Hill. - Yeah. - And I stretch like this, just because it's a good time to stretch and I like to warm up a little bit, and not just go right into
the run, I like to walk. - Down when you get to
the bottom of the Hill? - Yeah. - And then come back up? (laughs) - No, no, then I run. - Oh, I see. - Alright, next thing, this is hard for some people to grasp, but you actually, there's
less weight on your spine, when you're walking faster than there is If you walk real slow, and
you're lumbering along. So, if you're having pain in your back, try pick it up the speed a little bit. I've had this work for some patients and they just are always, you can just see it in their
eyes like, "That works?" - Well, I think you're
getting that vertical bounce, with a forward motion, that whole concept in that running book, I think that-- - Sure.
- It seem similar with this. - Yeah, whatever it works
for a lot of people, so give that a try. - Yup. - We're also gonna recommend if you can, just obviously a lot of
people can't do this, but it really helps if
you can walk in nature. I mean, it really... Brad had quoted a study, in which your stress levels decrease they compared it to walking in the city-- - Right.
- Urban areas. And it was obviously much better. There's less ruminating. Like if you have a thought that tends to go through your head-- - Over and over and over. - Nature seems to help break that up. - Right. Well, you can just imagine
you've got traffic, you've got the fumes from
the cars,versus birds singing and watching the wind, the
grass blow in the wind. - Right you don't have to
think about anything else you just get thinking about it. So, I was just gonna throw this in there, I thought I found this
interesting Steve Jobs, the guy that founded Apple. He used to do walk meetings. And they found this, some studies on this that shows your creativity
increases when you walk and you actually talk
and do meetings that way. So, I just thought thrown in there. - How many people in a meeting? - Yeah, I don't know,
that's a good question, I think he often did
like one on one meetings. - Right. - Just walking, you see that
in movies like, walk with me, and then we'll go and they'll talk about
something important. - Oh, like some of those gangster movies. - Yeah. - Pete, We gotta go for a walk over walk. - If you gotta go for a walk you're not gonna be coming back. (laughing) Remember the cannoli? (laughing) I remember that for the "Godfather" - We better finish up Bob. - Alright, remember Brad and
I can fix just about anything. - Except for? - A broken heart. - But we're working on that. - This works, this helps. - The walking?
- Cardio helps. - Well, that's a step
in the right direction and no pun intended. - Oh I'll step in the right direction. (upbeat music)
