♪ - [Intro Singer] Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
- 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.
- How to fix plantar fasciitis in seconds,
and this does work.
- Wow.
- There's actually a study that showed
that if you can do stretches on your foot
then you are gonna have an 83% cure rate.
It may take you a month or two, but we're also
gonna show you some other things that might even
make that go a lot faster.
- Right, right.
Cause plantar, it can drag on for a long time.
- Oh, it go on for a year right year and a half.
I mean, without a doubt.
And so, and we know
we realize people don't have time for pain.
I mean, who does?
- Right
- I mean, maybe you do, I
you have some time in your day for pain, Brad.
- I, I like it, Bob.
I just kidding.
Just, just kidding.
- I had a girl, my class that like pain.
- Yeah. Let's get on with the program.
- By the way, if you're new to our channel
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- There you go, I like that.
- All right. The thing about plantar fasciitis
you probably should know what it is.
- Sure.
- This is a, basically a type of heel pain.
Generally. Generally the pain is right there.
That's that's often where you feel it.
You might feel it all over the foot.
- [Brad] Sure.
- [Bob] But this is where it's really bad.
And the plantar fascia plantar means bottom, right?
And fascia is a tough, thick fibrous material.
- [Brad] Right.
- [Bob] And it extends along from, it starts
on the heel here and it goes up all the way into the toes.
It's really important that you understand that
'cause you'll understand why
we want you to do these certain stretches there.
- And, and also Bob, it's important that
but the what's connected to the heel directly
is the Achilles tendon, which connects to these muscles.
So we also wanna address this muscle group and tendon
along with this, but we'll get into that as we go on.
- [Bob] And, and what I just saw in a study on that, Brad
is that they, that in people who have plantar fasciitis
that tendon and muscle tend to be tight.
- Sure.
- Which makes sense, 'cause if that's tight
you're gonna put more stress on the foot.
- There you go.
- It's all biomechanical, it all makes sense.
- Right, it all fits together.
- Yeah. It all fits.
So let's start off with the first one.
You're gonna wanna stretch that band
and a good time to do it actually is what right
away when you wake up in the morning, 'cause I imagine many
of you have that thing that happens as soon as you get
up in the morning, you put weight on the foot,
ow, ow, ow, ow.
- Oh yeah.
- And it's one of the worst times.
- You kinda walk like this for a while.
And that's a classic symptom.
- 'Cause all night long
that was starting to heal and tighten up on you.
And then in the morning you give it that instant stretch
and you actually break it open again.
- Yeah.
- So what you wanna do is just wake
up and you go ahead without standing on it
without putting any weight on it, you're gonna just gently.
And I want you to grab all the toes.
You're gonna get all the toes
and you're gonna pull 'em back like this.
- [Brad] Sure.
- This is the stretch you want to do.
You can actually go like this too.
And just pressure on, pressure off.
Or you can do continuous stretches too,
- [Brad] You know, up to 30 seconds.
- Yeah. It doesn't take long in 30 seconds.
And then before you get outta bed
you're gonna put your shoes on.
- [Brad] Sure.
- Cause it takes some of the stress off
- [Brad] Right.
- Now this is the stretch you're gonna do
throughout the day. I mean, this is the stretch
you're gonna do every hour, if you can.
- [Brad] Right.
- And this is what's gonna help you get
by and get through this thing.
- [Brad] Sure.
- So you can also do it in a chair
which Brad's gonna demonstrate.
- [Brad] Alright.
- And you can do it with your shoe on.
- [Brad] Right, yeah. So, you know, if you're at your,
at work you get a chair.
Now this chair's a little low but it will work
on a taller chair like you'll probably have at your desk.
Is, with your shoe on, you're gonna do this.
You're gonna make sure your ankle is dorsiflexed
or this way to help tighten things up.
And then it works nice if you got a chair
that has wheels on it 'cause then you can kinda roll
into it like this and get that stretch.
- [Bob] You get that great toe extension again, right Brad?
- [Brad] Yep.
- [Bob] You're getting that toe extended like that.
- [Brad] Right. So that's the big toe,
- [Bob] The greater toe.
- [Brad] Yep. So they, you know,
and if you wanna do the other foot
for a little preventative maintenance, if you know
it could be that both of 'em are, are sore, but you know
you can do that as well
- [Bob] And you can also grab the foot,
I mean, and yep, exactly.
And go like that,
or like that, exactly.
- And you know, depend on what kind of shoe you have
if you got a, a hard leather shoe or a really thick
- Yeah.
- Soled shoe, then you may have to take the shoe off
and work it that way.
So be, be aware of what you're wearing.
- But generally and I think people will agree
that when you have plantar fasciitis, if you sit for a while
and then you get up again, again, you get that, that pain.
- Right.
- So that's why before you get up
you should make sure you do the stretch.
- Sure.
- And Brad's gonna also show what we talked
about is how the Achilles tendon
and the calf muscle, the gastrosoleus,
they all attach
into that heel and it's all one big unit.
So we gotta make sure you do this stretch
also the one that Brad's showing right now.
- [Brad] Right.
- [Bob] So he's gonna do it with the knee straight.
- [Brad] This one.
- [Bob] Yeah.
- [Brad] This one's not, not the one involved
we're looking at the back leg only.
- [Bob] You can see the stripes on his pants, the
the leg's straight, and then he can do it with also bent.
There you go.
And it's tougher that way,
and you can see his heel comes up and, but he
- [Brad] It gets a different muscle.
You get the soleus that way, this way, you're more complete.
And notice my toes
I don't have 'em out to the side like this.
You wanna straighten it forward.
And that gets the
the muscles that you want more effectively.
If you happen to have an incline board like this
this is really the deluxe way to stretch it.
It's more comfortable, it's easier.
And as soon as you get on, we you'll know
you don't have to, you can do it the way I did on the floor.
But some people have these.
- [Bob] Yeah. We did a video
where he demonstrated how to make one of those.
Brad's a handy guy and,
- [Brad] Yeah, I mean you can buy 'em.
We have 'em at our favorite products list.
- [Bob] Sure.
- But you know, if you're handy and you wanna make one
we got a video on how to make one and quite cheaply.
If you got a few scrap pieces
of wood and screws around.
- Alright, Coming back to me, take the attention
off of him for a little bit.
- Yeah, no kidding.
So now I'm gonna go to the other foot, boy
this one's kind of dirty.
Ooh. You can actually do a splaying massage
and this actually can be quite effective.
- [Brad] Sure.
- [Bob] So again, you got the thick band here.
I'm have my two thumbs
and I'm gonna just pull 'em apart with pressure on 'em.
So I'm going to that.
And I splay, that's what that is called.
I'm pulling it apart.
Ooh, that's my boy, you really feel that.
- [Brad] Oh yeah.
- [Bob] That's something that you may have to start
off working up in this area.
You may not even be able to tolerate it
down in this area where it's really sore.
- [Brad] Sure.
- [Bob] Or you may have to do it very light
in this area to start off with.
But again, you know, you can do this real quickly.
Do it in 20, 30 seconds. or you know, when you have time
- [Brad] If you're really lucky
you might have somebody at home
maybe a brother, sister, spouse, whoever it is
maybe they'll do this for you.
- [Bob] Yeah. My brother's not touching my feet.
I can tell you that.
- [Brad] Then get your wife to do it.
- Oh. Just not happening and, and sad
because I did hers when she plantar fasciitis
- Oh, oh really?
Yeah. Well that's good for you, Bob.
- She actually kinda yelled at me 'cause she's like
I've been suffering with this for months
and now you do this splaying massage and help.
"Why didn't you do it right away?" she said.
- Well, there's no, there's no appeasing some people.
- Bob let's get on with the program.
- So anyway, you can do that.
And the other thing you can do is actually
an ice massage.
- Yep.
And Brad's gonna demonstrate that.
- Yep. So you can take a, a Dixie cup
or a styrofoam cup and fill it
up with water almost to the top, maybe a half inch
from the top and put the freezer for, you know, overnight.
And then you're gonna break away the sides
of it until you get to the ice.
Now, if you leave this in the freezer too long,
it's amazing, the ice evaporates
and that's what happened to this.
- [Bob] Yeah. Isn't it amazing.
'cause that thing was full.
- Yeah. But anyways, it's kind of a nice science experiment.
You got children to show 'em that ice does evaporate.
- [Bob] Yeah.
- And then you go, oh you wanna put that on your
- [Bob] Well usually what I do is I, I take my palm first.
- [Brad] Yep.
- [Bob] And warm it up a little bit
and smooth it out 'cause it's warm the ice up.
Well, I mean what happens is it got rough edges.
- Yeah, I know.
- So, and then you can just go ahead
and take it and, and it's just
it's a real fast thing that what's nice about this
is you can cool down this area
the inflammation down in again, you know
30 seconds it started almost feel numb already.
- [Brad] Right, yeah. This'll wake you up too.
- [Bob] Yeah. I was a little sleepy now I'm awake.
All right.
Well now we're gonna go ahead and show you one bonus thing.
We actually got a new product
which where's my board describing the product.
Oh, it's behind me, I see you thought we wanted to show it.
No, I just wanted to read it pro stretch night sock.
So I don't know if you can read that or not
but pro stretch night sock, we just got this sent
to us and it's funny, Brad and I have tried a lot
of these or maybe at least I don't know what you have
but I've tried a number of these.
- Right.
- And this seems to have solved all, a lot
of the problems that these socks have or these splints have.
So what the idea is is that throughout night, again
everything tightens up with you, especially
if your foot kind of goes down
like this all night long
- [Brad] Which usually it does.
- So they wanna put a little bit
of stretch on the foot all night long, but a little bit.
Cause if you put too much, it keeps you awake,
- [Brad] Right, yes.
- So this comes with two components.
It comes with a strap up here
and it's got a loop here and, and by the way
they were really careful on making the parts of this
that it doesn't get caught into the blankets very easy.
- [Brad] Sure.
- You know, they tried to design it that way.
They also took into a consideration
that a lot of those splints were bulky and hot.
- [Brad] Right.
- And this is supposed to solve all those problems
by not being bulky or hot.
- [Brad] And you can walk with it if you need to get
up in the middle of the night to take care of business.
- Yeah. Good point.
So the only thing is these straps are really sticky.
They really stick to each other well, so
but I slide it on and it's got a piece in here.
It's a plastic piece.
Do you wanna pull it out real quick Brad?
- Well, I'll see what I can do here
but this is to keep so all the toes
come up together for a complete stretch.
- Yeah. Otherwise it would it pull more just
on the big toe or just, but you can pull it
out if you don't like the, you know, the feel of it.
- Yep.
- But otherwise it pulls all the toes kind of equally up
and you strap it on here too.
You strap this part on.
- So that helps the sock from sliding down.
- Yeah. And then this comes up.
- Good old Velcro. What would we do without it?
Now? I like this a lot better than a lot.
Some of the night splits are actually molded plastic
around the back
and they're just not people say they're not comfortable.
They kind of get in the way it's hard to sleep with them.
- Well, one of the ones I just saw Brad, you know
the strap went from here to here.
- Oh sure.
- And, and it, I dunno
if you remember that it wouldn't hold very well.
- Yeah, wrong angle.
Yeah. I distinctly remember that one.
- Yeah. And so this one actually
because it gives you quite the angle here.
It works really well
but they recommend is probably the first night just bring it
up to like neutral, you know, don't pull a stretch
on it because a lot of people, I know my wife, you know
when she was wearing one
and it did work for her very, very well.
- Yeah.
- When she was wearing one, she had to, you know
in the middle of night she'd wake up and be loosening it up.
- Sure.
- So, but, and you may still run into that
but maybe start a couple nights in neutral
- So neutral means the ankle is at angle.
- Yeah.
- The ankle is at a 90 degree drop
- Not like this, but you're not going this way either.
- Yep.
- And then you can maybe, you know, the third night
or second night you maybe put a little more pressure
on it and then, you know
each night try to put a little more pressure on it.
- Sure.
- And I mean, yeah.
- Get up on stand, show me, yeah.
- This, this, I, I really am impressed
with this because it's not bulky in bed.
You're not gonna kick your partner in bed.
- Right.
- With a big splint.
- Yep.
- And it's, it's really, yeah.
It's, this is kind of a breathable material, so it's
it's not that hot.
- Yep.
- And plus you don't have a sock going all the way up here.
- Right.
- So it's, it's, you know
it seems like they've solved all the problems.
I, I like to have a patient who try it
on because I, I, you know
I don't know if there's some downsides that I'm not seeing.
- Right. Right.
- Well, so we have a link down below
if you wanna give it a shot
- Good old pro stretch. Yep. Very nice.
- Otherwise try the stretches that we're mentioning.
You'll get rid of that plantar fasciitis.