- All right, Bob.
As we've said, many times before keep good care
of your feet.
- That's right.
- Your health and your activity as
that intertwines completely depends on your footwear.
- Right.
- Because most activities we're on our feet.
- You can't walk, you can't run.
- All of your weight goes through one foot as you're walking
or running.
And it's just gonna beat up those feet
if you don't have the right footwear and keep care of them.
We're gonna show you everything you need to know
to have long lasting pain free feet.
Wow, huh?
- Stick around.
- We got more to tell you.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapist ♪
♪ On the internet ♪
- All right, Bob.
We both have read and are big fans of Dr. Cucuzzella.
- Very good.
- He's got this book on "Run For Your Life"
as it is called, but you know, I'd say 50% deals
with other things than running.
Just being a healthy person.
- Right.
- So I think anybody could read this
and benefit from it a lot.
But anyways, he talks about footwear, you know.
And there's the thick soles and arches and all that.
And he actually kinda steers away from that.
He's not the only one.
So as far as footwear and according to what he says
and Bob and I have both been using his recommendations
and we've been grateful.
- Right.
- In other words, good success.
So the biggest thing is not the biggest things.
One of the things is the toe box.
Make sure it's wide enough.
And it doesn't point.
And if you - - Don't squeeze your
toes together.
- Yes and they squish together particularly
if you're wearing high heels
or pumps or whatever they are.
Get rid of them.
Just throw them, just throw them in the garbage.
- These look good with a dress.
- Yeah, now these shoes are zero drop.
That's the next thing he recommends is that the thickness
of the sole here is the same as in the heel so it's level.
That's called a zero drop.
There's a lot of shoes not like this.
- This helps strengthen your foot.
- Right, right.
As, as well as it changes the stretch on the calf
which can change the forces on your back
and hips and that kind of a thing.
And then lastly, he actually recommends to get thin sole,
the barefoot type sole, if you can tolerate it.
- Right and I would guess if you're younger.
- Yes, if you're younger, you have,
or if you're got inherently healthy feet, right.
If you got really flat footed
or you have some Morton's neuroma,
or if you have metatarsel - - Or you're old.
- Or you're older, then you're probably gonna have a little
sole, but wider toe box for sure for everyone.
- Right, absolutely.
- And the zero drop.
And you have to actually look for that.
- Right.
- So. - It's rare.
- I've got these
and I swear to God, these are the most comfortable running
shoes and I've been running for over 30 years.
I put these on and they felt good immediately.
- So I have not been able to run with zero drop.
- Oh really?
- No, I haven't.
- Okay, and it, but you can-
- But I can walk.
- Okay and that's one of those things.
You may need to walk, convert, you know, over a period
of months to get to the - - Or years
- Or years.
- Or never. (Bob laughing)
- One way or another.
- I got to 62 and it was a stretch.
- Yeah, I'm already gone, yeah. (laughing)
- Back on the grounds. - Well you got those
habits, you know.
These are my hiking shoes.
Excellent hiking shoes.
These actually, I'm not, we don't have any affiliation
with this company, but they're called Ultra.
And I'm sold on these running shoes.
- These too?
- Yep, these are Ultras too.
They have the zero drop, the wide toe box
and they're built really well.
They're not cheap, however.
But I'm extremely happy with them.
So anyways, great. - Great.
- Make sure you check your, wear them.
If they don't feel good right away, send them back.
- That's right. - Just give them back,
whatever. - Should be
comfortable right away.
- Exactly right.
All right.
That pretty much covers the footwear end of it.
Now we go to number two.
Make sure you stretch your calf muscles and your toes.
- Right.
- So what I mean by that is your calf muscle.
We all know, well, you know, hopefully.
If you're new to this you may not know the stretch.
Like this is the easy way to stretch your calf muscle.
- Also with the bent.
- Yep, I'm gonna bend it.
I can feel it different there, right there.
The heel will come up when you bend it.
But otherwise you try
and keep the knees straight and you feel a nice stretch.
You're gonna stretch it 15 to 30 seconds.
Both of them.
Do that two or three times.
Do this every day.
Good time is in the morning.
- If your calf is tight
you will have increased stress on the foot.
- Exactly, boy,
that calf muscle. - Without a doubt.
- That calf muscle is just working big time
every time you take a step.
Now the thing that a lot of people don't
remember. - They miss out on.
- Is the toe stretch because the toe's connect
to the plantar fascia which connects to the heel
which connects to the calf.
It's one long chain
- All fascia.
- Yes, so we wanna stretch that.
You can do that like this.
I'm gonna wrap around here
and stretch and feel that in here.
And actually dorsal flex.
Gonna pull my ankle up at the same time, you know?
And hold that for 15 to 30 seconds.
This one takes a little more work.
- Right.
- You can do this.
- A little more commitment.
- Yep, you can do this one against the wall.
It's easier.
It works better with your shoes off.
- Right.
- You can do it with your shoes on
if they're pretty flexible.
If you have the zero drop shoes that have thin soles
it works pretty good. - That does work.
- Yeah, that works pretty good.
And you can see I'm getting a nice stretch there.
So do not forget the toes.
And lastly, well almost lastly, this is in.
I'm gonna take my socks off.
So you're gonna, ugh, gotta see these feet and toes.
It's a disgusting thing, but I'm gonna show them anyways.
This is really important is to actually get in there
and mobilize your fore foot.
In other words, gotta get manual therapy, relax the foot.
And now if you can zoom in on this, I'm gonna.
This is where, this isn't the best position, but it'll work.
Let me do it like this.
I'm trying to get a position so you can see well.
There we go.
How is that?
So you can see I'm grabbing the big toe
and the second toe, the joints and I'm moving them this way.
So I'm making those giants separate, mobilizing them.
Do that between each one.
Da, da, da.
Make sure you flex the toes.
Each one individually.
Make it hurt a little bit but not too much.
A good stretch. - No screaming.
- Bob, I went to a course on foot care
and the instructor came up to my toe.
- Yes? - And I says.
- Yeah, she went, she stretched it.
And I was like, "Ow, that kind of hurts."
And she's done it a hundred thousand times, you know.
And I was done and she's done and she left
and I started walking around.
I was like, "Wow."
- Felt good? - It felt really good.
- Yeah? - You know and.
- Wow.
- So it's one of those little things
that can make a big difference in your feet.
So make sure you stretch.
You can do a massage.
You know, if you got some of that whole.
- You can also use the foot massager.
- Ah, this is a lot easier.
- Right.
- Easier and feels a little better actually.
I'm doing pretty good myself here.
Show them Bob.
- Just stick your feet in.
And it's got kneading and massaging.
- Yep and compression.
- And compression.
- Yep. - Right.
- Add a little heat in there.
- And it goes for 15 minutes.
- Right, and you do this
on a regular basis. - Yeah, I do it.
Especially during the winter.
I don't know why I don't do it during the summer.
- Yeah well you're more active and whatnot.
And actually here, Bob's just happened to wear.
- It's a real treat.
- You've got your
zero drop shoes yeah. - Zero drops right.
- In a nice gray color. - Stylish?
- Yeah, very good.
- Wide toe.
- How many of these do you have?
- Two. - You got two of these now?
- Yeah. - I've got three
with those now.
So you wanna get another pair. - One, two. (laughing)
- No, gosh.
All right, very good.
So keep care of those feet.
These hints can really make a big difference
in how your feet last over time.
- Happy feet.
- Happy feet, happy person.
- Happy wife.
- Yeah, happy wife.
All right.
See you're wife's not.
She must be happy that you got some gray ones.
This is a lot better than those
black ones. - As long as
she doesn't have to smell it.
- Oh God, yeah.
Ew, I touched them, I gotta wash my hands.
Okay, very good, take care.
And we're, everyone's checked out.
- Yeah, that's right, so long.