♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist
- We are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Today we're gonna go over seven things to try
for foot pain.
These are things.
You can just give it a go.
Give it an experiment.
See if any of them work for you.
- Yeah.
- Foot pain is a problem, isn't it?
You know, it really affects the way you move.
- Well it hurts.
- Yeah, that's true.
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- Whoa.
- Because this week we're giving away a knee glide.
- That's right.
- You wanna show it how it works.
- Go ahead, Bob, go ahead.
- So go to bobandbrad.com, go to the giveaway section
See Brad's demonstrating the knee glide?
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- Bob, you soloed that all by yourself.
That was nice work.
Oh, you wanna play with it.
- No, no, I'm done with it.
- All right - I'll put it out of the way.
So, first thing to try with foot pain.
Real simple trick.
You just take a water bottle.
(puffing air)
And you freeze it.
This isn't frozen.
- No, no.
- We're gonna simulate.
And what you're gonna do,
is you can roll your foot on the bottle then.
- You want me to roll my foot?
- Ah, maybe not.
(laughing)
- One little thing though, is when you freeze it,
don't fill it all the way up to the top.
Make sure there's - Oh sure.
- an air space in there 'cause otherwise it expands
and breaks your plastic bottle.
- Right, all of a sudden you're gonna have problems.
- Then you'll say bad things about us,
and we don't like that.
- So, the nice thing about it,
it almost massages the bottom of the foot.
- It does.
It's a double. - And it freezes it down.
So this really good for plantar fasciitis.
- Yeah. - Or, pain that's
on the bottom of the foot. - Yeah.
- I'll have to say.
It won't help with foot pain anywhere else.
Next thing, you wanna make sure you're stretching that foot.
So there's two stretches we want you to do.
One is a heel cord stretch.
You wanna show that one, Brad, first?
- Yep.
- And I'll take my sock off in the meantime.
- Now actually if I was doing this at home,
it works a little bit better with your shoes on,
particularly if you've got a pair of walking shoes
or running shoes. - Sure.
- Not a leather soul.
That's slippery,
so you want a rubber.
But this works pretty good too.
Oh yes.
- See, you're stretching the foot,
but you're also stretching this heel cord.
If this heel cord is tight,
it's gonna transmit some of the forces to the foot.
That movement's gotta come from somewhere.
- Right.
- And the foot's gonna have to try to take up the movement
and it's gonna cause increased pain.
So definitely, I don't think there's a person alive
that shouldn't be doing a calf stretch, Brad.
- Yeah, there's a lot of ways to do it other than this,
but this is a nice way to do it.
You know, you can either hold it
for 15 to 30 seconds, or you can go,
pressure on, pressure off, and do that about 10 times.
- Yeah, and you can do the one, leaning against the wall.
I think we all know that stretch too.
- Yeah.
We have some nice videos on just heel cord stretches.
- Yeah, so the other stretch,
if you have plantar fasciitis, this is the stretch
you actually wanna do before you get out of bed
in the morning. - Ooh.
- 'Cause all night long, the foot has been healing,
the fascia, and you wanna stretch it out
and massage it.
Actually too, we're gonna show that later.
But when you wanna stretch the fascia,
gonna grab up by the toes basically,
and you're gonna pull back like this
and pull the foot towards me at the same time.
- [Brad] All the toes?
- [Bob] All the toes.
- [Brad] Yep.
- [Bob] And the fascia actually extends up into the toes.
- [Brad] Right, right. - That's why
we're stretching the toes here and you can probably
see that on my foot.
It's probably not very attractive,
but you can see these bands are really taut right now.
- Yeah.
You know, really, we look at from the toes
all the way around the heel up to the knee as one
- One unit. - One unit.
It's all those tissues are connected,
so you can stretch one at a time,
but you wanna make sure that you stretch it all,
and this actually gets all of that at once.
- Number three, you wanna make sure you remove the corns
and calluses from your foot.
- Ooh.
- If you have corns and calluses and they hurt,
you're gonna adjust the way you walk.
- Right.
- And it's gonna cause foot pain.
- This is a big problem.
And I was using one of my wives,
wife, wive. - wife, wife's.
- Apostrophe S?
- Yeah, I didn't want to say wives
like I have more than one wife.
So I was using one of her,
I dunno, roll on electric thing and just it.
- Whatever.
- So anyone I got one of these.
This is a microplane.
I love this thing.
I mentioned this before on these videos.
- This is if you're like 50 or older,
you could appreciate this.
- Yeah, yeah, you know, I think I have a corn right there.
But, this is where usually I have the calluses,
and I'm just gonna do a little bit here.
I don't know if you can pick this up
but can you see that.
- [Brad] I can hear it cut through that callus.
- [Bob] Yeah, that's like cheese.
(laughing)
Right there.
- [Brad] Why, Bob, why?
- [Bob] But you can see the white there.
I don't know if you can see that or not.
No.
- [Brad] People do not need to see your.
- They don't need to see that
but this thing works fantastic
and it's like, it's less than 10 bucks.
You should be giving these away as gifts.
- Yeah the first time he ever did a video on that,
he was like in heaven.
- Yeah.
- They do work well, I gotta admit.
It is kinda fun.
- Yeah, I do it like at least once a month,
'cause I'm a runner, so I develop calluses on my feet.
- Yeah, and it can really become, change your gait.
- A real problem, yeah.
So this is the big thing too
that really can help baby your feet.
Get the RENPHO Massager.
- Show 'em.
- Oh yeah.
- Look at that baby.
- Yeah, look at that.
Really, they changed the color.
- [Brad] It's white on white.
I didn't even know if they can see it.
- [Bob] Oh yeah.
- [Brad] Make it invisible.
- [Bob] Yeah, it's really sharp looking now.
So they have these liners inside of it
that they can be removed and washed.
- [Brad] Sure.
- So if you wanna share it with somebody you can,
and I always used it with my socks on too.
- Oh, yeah.
- So you stick your feet in there
and they say it's for up to I think size 12.
- What do you have?
- I have 12s.
- And your fit feet?
- Yeah, my feet fit?
- Fit feet. (laughing)
- I think it'd be close if you wanted to go any higher.
Though, it'd be. - Yeah, yeah.
- So you push it on and it's got,
like the intensity for kneading
and the air intensity,
so it kinda kneads the bottom of the foot.
- So that's like a massage.
- Like a massage, but it also squeezes the foot
a little bit.
- Compression.
- Like a compression all the way around
from the top of the foot, the bottom,
and it helps push that fluid up,
and that's what you want.
You wanna have, if you have swelling in your feet,
it'll help minimize that.
But why did you say kneading instead of massage?
- Well that's what it's called on here.
- Really?
- Yeah, it calls it knead intensity.
- Oh really?
- So, by the way, our office manager,
she has neuropathy.
- Oh yeah.
- And she uses this,
and I said, "Let me know, does it help your neuropathy?"
We gave her one of these.
- Yeah.
- And she said, "Absolutely, it helped."
- Oh.
- And it makes sense because it's getting more blood flow
to the foot which helps the nerves.
- Yeah, any time you can improve blood flow,
it's gonna help healing, it's gonna help everything.
It's just a key.
- I don't know if I found anybody, Brad,
that doesn't love this thing.
I'm serious.
This thing, I mean.
- I do have to admit though that kneading part,
it can get too aggressive.
- Oh yeah.
- They have three different levels, right?
- They have three different levels,
and I would say the high, especially if you're elderly,
it might be too much.
- Um-hmm.
- It's borderline for me.
- Yeah.
- So let's say you don't have the money,
you don't want to spend it.
You can actually massage your own foot.
- Absolutely.
- You wanna show that Brad?
- Should I do it on my foot with the sock
or the foot without?
- Foot without, I'd say.
You're gonna have to turn there.
You wanna show circles and kneading.
Splay, I'm sorry.
- [Brad] So I'm gonna do it with my thumbs.
Kinda grab around.
- [Bob] I think you gotta turn a little bit more.
- [Brad] A little more?
- [Bob] Yeah.
Jess, what do you think?
- [Brad] There we go.
So I'm gonna do.
I'll start with the splaying, Bob.
So thumbs together, in the middle,
and you can start wherever you want
on the bottom.
I'm gonna start right below the MTP joints here,
and I'm gonna spread.
It's kinda like you're, push in deep.
You know, you don't want just get the skin.
You wanna get the tissue underneath the skin.
That's real critical.
That's that plantar fascia is,
plus it helps the circulation,
and actually feels better,
except for on your thumbs after awhile.
They do get tired.
They will get fatigued.
You could do that,
or circles.
And you'll know.
Kinda experiment where.
You'll find, you may find some knots,
or nodules in the soft tissue
that after you massage them,
they loosen up and it feels better
and life is much better.
Yeah, and you can do this to a family member
if you wanna give them a treat.
"I'll give you a foot massage."
Ha ha ha.
- I was gonna say
when my wife asks me for a foot massage,
I go over and pick this thing up
and give it to her.
(laughing)
That solves the problem right there.
(hand slapping)
All right, next thing,
you might try an off-the-shelf orthotic or arch support.
- Sure.
- If you have flat feet,
I'd go ahead try basically more of an arch support.
- Right.
- You wanna show, Brad, on these why,
they've got pretty good arch support.
They actually support well.
- Yeah, if you look here,
it's an arch support.
One thing I like to say, if it's really rigid,
and you can not bend it, that might be too rigid.
I like what they call a semi-rigid,
where it's stiff but it has some give.
So that when you walk, it does give a little bit.
- [Bob] It's one of those things, Brad, it's really.
- [Brad] It is. It's personal.
- [Bob] It depends on the person.
Like we just had a couple of people try this one.
- [Brad] Yep.
- [Bob] And one person had flat feet
and he loved it.
- [Brad] Yep.
- [Bob] And one person didn't, and he hated it.
- [Brad] Yeah.
- But I definitely would not,
and I think you would agree with me Brad
I would not spend the money on a custom orthotic
to begin with by any means.
- Right, I guess if your insurance covered it,
you've got nothing to lose,
but a lot of times - Yeah.
- they don't cover it anymore.
- For 500 bucks, and they've done the studies,
and most of the time they've found that these
are just as good.
- You might have to go through a couple of different pair
to get the right ones
that fit. - Right.
- If you could go into the store, and pull these out,
and try 'em on.
- You can't always do that.
- Three or four, yeah, you can't always do that.
So you just have to look at them closely.
These are, two of these, two of these,
they seem to be built well, and nicely constructed.
- Yeah.
- And you can, if they fit in your shoe, they're too big,
you just simply take a scissors usually.
- You trim 'em now.
- The forefoot, you can trim and that's easy to do.
- Now if you don't have flat feet,
you might just get an insert that's cushioned.
- Yes.
- And that's the average person would like that quite often.
- Especially if you work on cement floors.
- Work on hard floors.
- And you don't have a cushion.
Sometimes if you have work station, it's cushioned there
which makes a big difference,
but if you're walking around, then that's a different story.
- You know what Brad, I didn't prepare for number seven.
- Why not?
- Well, I didn't bring my shoes down.
I was gonna try.
Number seven is try different shoes.
- Oh, yes.
- So there's if you may not know this,
especially with running shoes,
there's three main types.
Most type brands have three types, right Brad?
- Right.
- I've seen four one time.
- Well now the fourth one just come out.
- Oh yeah, that's the.
- The minimalist.
- Minimalist.
- Okay, through the magic of video,
suddenly we have the three shoes
that we were concerned about. - Oh!
- So the first one is,
we mentioned is the motion control.
This is for someone, especially if they are, have flat feet,
a lot of times.
Now these are really a rigid shoe
that really give you a lot of support.
Now look at this once.
You can't even bend it.
You know, there's so much support in here
- Right. - that it just won't bend.
- That's really not technically a motion control shoe.
- No it isn't.
But it's similar. - But it's similar.
(both express agreement)
- It's not, it's a Z bob, but ugh.
Look at that.
(laughing)
Break your knee with that, Brad.
- Bob, why, Bob?
Big enough, the true him.
- Why don't you show us stability or neutral shoe?
- Yeah, and I've got a neutral arch,
and that's what I wear.
You can see there's a thick here,
but it won't be as thick as a stability.
- It's not hard there either.
You can push into this a little bit.
- Right, right.
And you know, you can, I call it the one finger test.
If you can do this, and bend it over.
- It bends but there's still some support there.
- Right, exactly.
As opposed to a minimalist shoe,
which they've come out with in the last few years.
You can just twist those things right up.
- Right.
- It's like, just a piece of rubber, Bob.
- Interesting to know.
I have really high arches, but these are the ones I wear.
- Actually I wear these,
but when I run now, I use a minimalist because
I forefoot run. - Oh, oh sure.
- But if I didn't forefoot run,
I wouldn't do that.
- Sure, and the final one is the cushioned.
And this one is similar to the minimalist
in that the cushion shoe can also bend up like this.
But it's really cushioned.
- Yeah.
- And my wife, this is my wife's foot, er shoe.
Not her foot.
She can't use any other shoe besides these now.
- It's got that extra,
the extra cushion in there. - The extra cushion.
And she actually gets pain on the outside
of her foot when she doesn't wear those.
- Oh.
- Shoes are huge.
I think as you all know out there,
so you know, you gotta realize there are
the four different types now
and go to a store that has some people with some knowledge.
- Right.
- And they can direct you to.
By the way, and this is a rule of thumb,
make sure it feels good immediately.
- Yeah.
Don't have the sales person say,
"Well, you'll adjust to it,
"and your foot will adapt,
"or the shoe will break in after a week
"and you'll like it."
Chances are, it won't.
Don't walk out, run out.
Ha! (laughing)
- Yeah, ha ha.
By the way we'll put a link below
for the RENPHO if you ever want to check one out,
so thanks everybody for watching.
(upbeat music)