- I didn't notice.
- Hi, I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist.
- And together we are the most famous physical therapist
on the internet Brad.
- Oh, in our opinion, of course.
- Brad, today we're gonna talk,
we've done some other videos on this
but we've never really broke it down
to the top three treatments.
The top three treatments for planter fasciitis.
- Yeah.
- Planter fasciitis, Just very quickly is,
that's that pain you usually when it's at
the bottom of your foot.
- Yeah. Here. Let me show them.
- No, I wanna show them.
- No, I got new socks Bob.
- All right
- Look at that. C.K. socks.
I dunno what it means, but they're nice.
Yeah. That's right. This part right here.
Can you see that?
Yep.
- [Bob] Right, quite often right in here actually.
- [Brad] Yeah. It is a kind of a real common point
right there.
- [Bob] So let's get to the three treatments, Brad
Very simply what the first thing you wanna do is
just take a bottle of water and freeze it.
- Right.
- This one's not frozen.
- Make sure that you got an air gap at the top.
Cause if you, if it's this full, it might
- Oh, sure.
- expand and explode or not explode,
but it, it makes a mess.
- Thank you, Mr. Scientist, Brad Heineck.
- Oh, yes.
- Okay. So anyway, all you gotta do is if we put it down
it's gonna be nice and frozen.
It's gonna freeze the bottom of your foot.
You can roll back and forth on this.
And it also stretches it a little bit.
- [Brad] Right.
Little massage, little stretches, little cold.
You it's a triple three in one.
- [Bob] Yeah.
- [Brad] This is a triple, triple.
- [Bob] a triple threat.
- [Brad] Triple. Yeah.
- [Bob] I don't know.
You really don't need to do it that long before
it freezes up, Brad.
I'd say you know, three to five minutes.
- Yeah. Typically that's it.
If it feels good, you can go longer.
It's not gonna hurt anything
- And you can go shorter.
- Yeah.
- Okay. All right.
Then when you're in this position
you're just gonna take a towel.
We're gonna stretch that fascia
which is what gets inflamed on the bottom.
- [Brad] Right? fasciitis
- [Bob] Fascia is a tight fiber, connective material
that runs the length of your foot.
- [Brad] Well, you can look it up on the internet.
They'll show you a picture.
- [Bob] Yeah.
- [Brad] Type plantar fascia.
- [Bob] You take a towel, put it down
and I'll bring your knee back a little.
Or bring your foot back a little bit.
- [Brad] Sure.
- [Bob] so that you you're starting to stretch it already.
And then you're gonna pull up.
- [Brad] Let's get this towel out the way so they can
get a better profile what's going on.
- [Bob] Okay. And then you're gonna pull up on the towel.
So it actually stretches the toes too.
I want you to stretch the big toe in the
all the other toes.
- Yeah. So they're just gonna go up.
- [Bob] They're attached to that fascia too, in a sense.
And so they,
you gonna pull it up like this
and to give yourself a little leverage
you can actually kind of
anchor yourself on the knee like this.
- [Brad] Sure.
You can see Bob's kind of white knuckles there.
He's putting the fair amount of stress on there.
- [Bob] So I'd say good 30 seconds, Brad.
- [Brad] Sure.
- [Bob] Times three.
- [Brad] Yeah. And it's gonna very much a good stretch.
Yeah. It's I like it.
It's give you some mechanical advantage.
It's excellent.
It's fun. Isn't it?
- [Bob] Yeah. I I'm having a ball Brad.
- If you got plantar fasciitis, this is gonna be fine.
It's gonna help you out.
- All right. The last one we're gonna
do is you can actually just
just do it to your own.
I'm gonna use this side, Brad,
because this will
you can do it to yourself. You can do it
- Oh
- Explain massage.
- Yeah. A explain massage, a type
of massage to the bottom of your foot.
- So you're actually gonna just take your two thumbs.
And a lot of times
this is the area here you want to work at.
Cause that's quite often the problem area.
You just take your two thumbs
and you spread them apart like this.
Now, if you have somebody that'll do it for you.
That's even better
- [Brad] Ouch
- [Bob] Boy, that really bites.
- [Brad] Yeah.
I thought maybe it was smell from your foot fungus.
- [Bob] That isn't good either.
But this, this really boy,
I, I probably need a little bit of this.
- You been running a lot, Bob?
- Yeah. I've been running a lot.
So, and I, I have gotten bouts of this
where it started coming on
and I actually was able to
stop it before it became a problem.
- Now, do you also do a little
cross friction on there too?
- You can do cross friction.
Yeah.
So Brad's showing this, that you cross, just going across.
- They can see this. Bob, you don't have to show.
- I don't know, I can see it against the black foot.
- Yeah. The figure against a black foot.
- There is a sock on there.
Right? And your foot's not that color.
- Yeah. I wash it every now then, ba ha.
Not to mention if you're 40 and over Bob.
- Right.
- You can get these glasses like this.
And you know, if you can't see, reader glasses
get these click and you can order them
on amazon.com or anywhere.
- That's real mechanical guys, time you find
- They're really handy. They are.
So 40 and over.
And we're gonna show you things like this 40, 50, 60
- [Bob] Just subscribe to us.
and we're gonna show you how to stay healthy
and fit and
- You better believe it.
- pain free.
- And we have a lot of fun doing it too.
- Yeah.
- I don't mean maybe.
And if you keep playing this, I'm gonna keep talking.
That's the way work.
Sometimes I get on a roll
and I got my click glasses, I start clicking like.
- All right
(happy music)