Hi folks
I'm Bob Schrupp physical therapist, Brad Heineck physical therapist, together we are the most famous physical therapists on the internet in our opinion of course Bob
I'm happy today the Vikings won last night, so your Packers won too so we're all happy right, it happens
It happens rarely, all right today we're talking about a simple way to tape and stretch your foot for plantar fasciitis
Typically Brad with taping of a foot they use the low dye taping technique sure it's a podiatrist
It's very common, the first thing used that I learned from school
I remember from 20 years ago
And I thought what is dye
Does that tape have dye in it or something, it's named after Ralph Dye, a podiatrist, and he used it for a foot that had
excessive pronation
Which is the flattening of the foot, we can actually show that here can't we Brad?
I've got a little bit of it, but
Let's see what we can do so we're looking at the arch here
Lonnie can you zoom in on that so this would be the pronation motion right there
When this flattens out, mine doesn't go totally flat, but some people go here, and they'll get completely flat right across the foot
And that's what's putting stretch on the plantar, you want to show that Brad? Oh sure look at this
We actually marked up his foot
So the black line is representing the area or the location of plantar fascia
Connecting up from here down to the heel and this red mark right here is a really common spot
Where if I have a patient I'll push right in there
And they'll say don't do that cuz it's pretty tender, kind of send you through the roof if you push too hard, so gently
I push there and find out if that is the spot and also I want to point out Brad this fascia tends to kind of intermingle
With the tendons here and so we're also going to be stretching these toes because that stretches the fascia also
And it all kind of forms one chain here
So we're gonna stretch the calf muscle too eventually to show how that can be held, right it's kind of like
I had a teacher that said
imagine a piece of
Duct tape from here from your toes all the way around your heel all the way up to the back your knee because all those
Tissues are nearly connected to each other in some way, all right Brad before we go any further
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I didn't do the studies on this Brad
I looked up it on Pub Medication or PubMed, not medication, pub medical
And I found that there were a lot of studies that showed that
There is a lot of benefit to doing the Low Dye taping technique, the problem is again this is something that's very difficult to do
Basically what we have today is the company that has
Simplified this process, and they call it quick tape, and it's distributed by Etrode
And we're gonna demonstrate how to go ahead they've got a couple sizes
They probably have many more sizes they sent us two sizes, I'll talk about those in this next section
But we're gonna go ahead and show right now how easy it is to put this tape on, it's something
You could do yourself and then we'll finish after that with some stretches
Like you said the Low Dye tape it takes some practice you got to do it a few times
You can't do it to yourself very easily at all you have to
Do it to another person so and that means a visit to your podiatrist or therapist every time, right right
okay, we're going to now demonstrate how to put the quick tape on and
We've got two sizes here. One is the standard size
Which is men up to 11 and women up to 13, and then we have the large size
Which is men up to 12 and women 14 and over so Brad you're size
10? Yeah, I'm gonna be this size and you can see we got it labeled Brad BCADE
So you're gonna start off by first making sure your foot is clean and dry
Which I think we're as close as we can with your feet huh Brad? Wow.
But we'll take a chance okay, so now remove the backing from
A D and E, so that's this whole section up here
So you're gonna do it on this one everyone do it on this well
And like anything you got to be real careful on this because the tape wants to stick to itself sometimes
Now the next key step is placement of the foot and he's gonna go fore foot down first
Okay, and you're gonna have this line. This is the big knuckle of the foot and
or the first metatarsal is what it is or the head of the first metatarsal and
Right behind that this line right here should line up with this right here where my finger sticks to it
Just by doing that does it, you don't have to draw a line on your foot. We have that for for our demonstration
So you can see, so it goes forefoot first
Lines it up get the heel so it lies back with that
Yeah, so you can position here where it's not sticky there we go
And now you're gonna go ahead and remove the backing from B and C, B and C. Ya
Now while stepping down on A which you are doing
Snugly wrap the sections B and C straight across the top of the foot
one overlapping the other be careful not to stretch or angle these sections and
then rub all sides to activate it the adhesive
Now this is key where yeah you may have to even sit down on this part Brad, what he's gonna do is
He's gonna point his foot down and point his toe down at the same time, so I'm going this way
And while he's doing that he's gonna pull on rap sections D and E around the back of the heel bone one overlapping each other
Do not wrap any higher than the heel bone
You don't want to get up into the Achilles tendon, which is right here
You want to stay down on the heel as much as you can
Then again activate the adhesive by wrapping through the entire foot
I'm gonna rub on it be careful of the edges, so you don't peel an edge back
Get all the way around
And there we go yep
Okay, so that was the demonstration
And what they recommend with quick tape
Is that you can leave the tape on for two to five days, it is water-resistant so you can shower with it and
You know they have a program where you can actually leave it on 24/7 for eight weeks
Now I'm gonna also
suggest an alternative to this Brad because you and I have worked with tape before, and I've worked with tape on knees and
What I find is a lot of people react to tape
Even if they don't react the first day or maybe even the first week
Maybe not even the second week the third week sometimes they start to react, as you leave it on constantly
Your skin's not getting air
It's sweaty. There's all kinds of things going on yeah
so and
If your skin breaks out once like if you have the tape on and starts itching you gotta take it off,you can't
leave it on. You can use alcohol and stuff to help clear the tape away sure but
So as an alternative what you might try is I would put the tape on for two days, and then I would cut it off
Now you can leave it on that night and cut it off in the morning
And then you can do some of these stretches because I think these stretches are also very helpful to recovering from from plantar fasciitis
Oh sure, they did one study where they showed that people that did these stretches Brad like 80 percent
Recovered within six weeks if they did these stretches alone sure so the stretches are important the taping is important
And another alternative would be to wear a boot at night
A night splint right and what that does
I'm sorry we don't have one here today
One's borrowed out to my son you have the other ones at your clinic
But it's a boot that helps pull the toe
You know towards you a little bit all night long, so it would take the place of the tape at night,
If you look up night splints you can see it
I'll put it in our Amazon preferred list we do have a video on just how to use a night splint as well, right
I would do the stretches in the morning and then I would tape it and then you're good for the next two days again
So these are the stretches you're gonna want to do you're gonna start off with
Again, you can start with this in bed, or you can you can do this right off the bed
But and you don't really even have to have your shoe off, or
Sock off, the first one you're gonna go ahead and grab the bottom of the foot like this
I'm gonna stretch all the toes
So I'm pulling all the toes this way, and I'm also stretching the plantar fasci a little bit
I'm pulling on this way
You can do it a number of ways you can do just continuous pressure, or you can do pressure on
Pressure off pressure on pressure off a little bit of both and then give it a good long stretch
And I'll show you some other variations of this if you're sitting down
One way to do this is to actually just put your foot back like this
And then you can kind of lean forward like this and now I get into a stretch like this
Here, let's put a towel underneath
Then you can slide your foot, that's
Actually not a bad idea. It's a little more comfortable
We'll call that the Heineck technique
Oh, yeah, we're trying to come up with some technique that we can be named after I mean they have the Low Dye taping technique
Right yeah, why can't we have the Heineck technique? So that's a towel
With the underneath the foot and you're gonna slide it back and you can stretch it really well
Good, same stretches with the hand
It's just another way to go after it, bring that towel up here too Brad you can also do it this way
I'm gonna get on this side if you don't mind
You can also put your foot like this
And stretch it like this
And again that towel kind of works the slide a little bit. Now
I'm getting up on my foot like this, and here's a good long stretch
Don't have to use your hands at all got to be a little mobile for this don't you Brad
Yeah you know if you're a little tight if you're elderly this may not be an option, okay next one Brad you're gonna
Go ahead because like Brad talked about how
This is all one unit going all the way up to the calf
We need to stretch the calf too and Brad's gonna demonstrate how to do that
You don't have to have an incline board, but they work much better
I found, you put your foot on here
And I stretch like this, I can do it with my bare foot so you can see what's going on underneath the clothing
stretch here
And I'm gonna keep the knee locked out straight lean forward and getting a stretch right here
and also I'm gonna bend the knee and
Stretch it that way as well so we get a deeper muscle get the soleus muscle there as well
We're gonna hold these stretches
You know fifteen to thirty seconds, or you can go stretch on
Stretch off and do that a good ten times
Now you can do this without the incline board too right Brad, you can do it behind a chair or yeah
It's like the one you see people look like they're pushing a wall over so
And that does work, it's a little harder
It doesn't do quite as good a job as the incline board, but you can do it anywhere
So you can do the stretches and you can even do we're gonna throw one more little thing in here you can actually do
What we call a little bit of a splain massage, so you're gonna take your two thumbs like this together
And you're gonna pull them apart, so I'm gonna go like this. I'm gonna pull them apart like this and
Okay, that's gonna help stretch that band, too
And you know if it's too painful in this area stay away from it, work around it
But these are two things you can do in bed, you can stretch like this and you can do the massage
And then you could go ahead and tape it and you're ready for the day right so if you want to add
Yeah, if you want to add some of the other stretches, you're welcome to do that too
But get things stretched out loosened up get the tape on so it's supporting it all day long
And then you know you can do that like you said a couple days if the tape's coming off
For whatever reason then you got to retape yeah, retape and it gives you another chance to stretch anyway
So it's not the worst thing in the world
We'll put a link below for where you can get the tape and
We also have the link below on our
Products that we prefer that we love so you may want to take a look at that too so alright. Thanks for watching