- So are you a little older like myself,
have some gray hair, and have foot pain
while walking or even while lounging?
- We're gonna give you five solutions
to help fix your foot pain.
- [Brad] The foot and ankle is quite amazing.
It has 26 bones, 33 joints, and a total of 34 muscles.
There's a lot of origins for pain to become active.
- [Mike] Plus it gets pushed and twisted
in all directions while hiking or running.
- [Brad] And studies have shown
the ankle experiences forces of 10 times the body weight.
- [Mike] Now imagine these irritants
being amplified into a narrow pointy shoe
for eight to 12 hours a day.
- So there's no wonder why
after you putting a foot experience in all these forces,
a shoe that's compressed, as well as a perspiration
leading into athlete's foot and other things like that,
the foot is just being beat up on a daily basis.
- Now, before we get into the five treatment options,
it's important to look at your footwear.
You wanna look at shoes that have a wide toe box
like this shoe here compared to the pointy narrow toe box.
The narrower your toe box is,
the more problems you're gonna develop,
like bunions, and hammer toe, and a whole array of issues.
- Now, we understand footwear is expensive,
but if you wanna go with the cheapest route
and having a wide toe box, I suggest buying a pair of Crocs,
if you know what we're talking about.
We have no affiliation with them.
I personally have two pair,
they really make my feet feel comfortable
on a daily basis at home.
I don't wear them in public so much,
but at home they're great.
Oh, one more thing about shoes,
make sure you do not wear shoes with high heels.
I guess they call them pumps,
'cause that also is very hard on the forefoot and toes.
The first option is a stretch.
Now, the foot gets really tightened up
and needs to be stretched in both directions.
One way is this direction, we call that planter flex,
you can do it exactly like I'm doing here.
Pull the toes down, round it, feel the stretch across there.
Hold it 15 to 30 seconds, do both feet.
And then we need to go the opposite direction
where you actually pull the toes up this way,
and feel the stretch here and on the backside,
again, 15 to 30 seconds.
Another option where you can use body weight,
it's a little easier and a little more aggressive.
You simply, you can do this on your bed
or a carpeted floor is probably preferable.
First, we're gonna go like this and sit
and use your body weight to stretch this out.
Now, if this is too aggressive,
you can simply take a pillow and put it right there,
and that makes a big difference.
Start like this, eventually you can take the pillow out.
Now, this is the other option to get the toes.
You simply curl the toes up,
and gently go back and get that stretch,
15 to 30 seconds on these as well.
You'll notice a big difference,
and these stretches are wonderful.
Okay, the second option is what we call
joint mobilizations in the forefoot.
This is where the foot is being compacted
by those pointy shoes, we need to loosen it up.
And we look at it, we're gonna do the first joint
between the big toe and the second toe,
grab above the toes just like we're doing here.
And you actually move that joint right there
between this tarsal and this tarsal.
You're gonna do that 5 to 10 times,
then you do that between each bone going down.
If you look close from the camera view,
you should be able to see a little movement there,
and I can certainly feel it.
This is one of those things
that rarely gets done that someone's foot,
unless you actually do it.
Yeah, and if you wanna work each individual
toe flexion and extension, that's another option too.
- The third treatment option is massaging your foot.
This is especially important if you have plantar fasciitis.
So for me, I'm doing a splaying technique,
so my thumbs are touching here.
I go up the bottom of the foot, and then I pull apart.
When I get to the top of the foot,
just like this, just massage in there.
You don't have to press down hard,
it should feel good when you do this,
and Brad's gonna show another option.
- All right, so you can do that.
And sometimes I like to just with my thumbs
'cause they're stronger and it works well,
do circles and you work across that planter fascia.
You can start on the forefoot and work down.
You know, you could go on the heel,
but the fascia is from here to here.
You'll know it, it feels good.
If you do have planter fascia,
stay away from the real tender area.
- Another option for massaging is to take some sort of ball,
I have a lacrosse ball here.
You can also use a golf ball or some type of massaging ball.
Simply put it on the floor and roll your foot across it.
The more pressure you put down through your foot,
the deeper it's gonna get in there.
- For how long Mike?
- You can do this for 5, 10 minutes, whatever feels good.
- Excellent, now the other option
is use a source of heat or cold.
It's up to you what works better,
oftentimes, I almost always like cold.
If you pull your foot out of that hot shoe,
cold oftentimes could be really relieving,
particularly in the summer months.
This gel pack is what I like to use,
it's either hot or cold.
You put it in the microwave to heat it,
you pull it out of the freezer for cold.
And one reason I like is you put it on the floor
it's will stay soft.
While it's cold you put your foot on it
and your foot conforms,
and you get surface area of that cold contact
throughout the whole bottom of your foot.
And it's just a very nice relief.
Hold it there for 5 or 10 minutes it'll cool that foot down.
If you have inflammation in there,
it will improve it and give you less pain.
- Now, if your hands get sore massaging your feet,
this is a deluxe option, but it does require a purchase.
Brad, you wanna talk about it?
- All right the foot massager that we promote,
it's Bob and Brad, it's a good massager.
We would not put our name on it if we did not like it.
The nice thing about this, actually three nice things.
It has compression, so if you have swelling or edema
it helps get that fluid out.
It has massage modes that you can adjust,
so it massages the bottom of foot, in the front,
forefoot, middle of the foot, and at the heel.
And it also does have a heating mode if you want that,
there's a handheld remote for it,
or you can just simply push down here and it works great.
You can just sit there for 15 to 20 minutes
while you watch TV, read a book, or maybe even fall asleep.
So there's no doubt in my mind
that one of these solutions, or maybe even two or three
will be helpful for you, and you will be grateful
and your feet will thank you.
- And if you wanna watch more videos on foot pain,
you can check out what we link down below,
pin to the top comment.
- Below what?
- In the comment section.
(laughs) Oh yeah, I always get confused.
Take care, have a good day.
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