♪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.
- Today, we're going to talk about
top seven stresses stretches for general foot pain.
- And you know how I feel about the number seven, Bob.
- Yeah, it's your favorite, I know.
I'm tired of hearing it.
- It's complete.
- It's a complete, all right.
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- All right.
So we're just going to show you some general stretches.
If it works for you use that stretch.
If it doesn't work discount it.
- Right. Or don't use it.
Yeah. In the set you're going to find
one or two that are going to be.
- I would hope.
- That are going to be effective.
- I would hope. Let's first
do a plantar fascia stretch.
So this is that pain that you feel
on the bottom of your foot quite often, right?
Towards the yield here every morning or throughout the day
you can actually do this.
You can just grab the fore foot here
and grab in the toes too.
And you're going to pull it this way.
And I don't know if you could see that Brad, but
you can actually probably see my fascia stretch on there.
That's that band that runs from here
all the way into the toes.
- That's very tough material, but it starts to pull away
from that calcaneus and it's a painful
thing when you get up in the morning particularly.
- Yeah if you want to get stretched out
before you walk on it
because once you walk on it, you may retear it.
- Yeah.
- And it's been healing overnight.
And that's one way to help it continue to
heal is not put stress on it.
- Right.
So we're going to gently stretch it
- As tolerated.
- And then go to walk.
You'll find it's easier to walk
in the morning if you have that condition.
- All right. Number two.
- Feels good even in a healthy foot Bob.
- This is great to do.
Yes, it does.
This is great to do in your chair.
You can do it at work.
- Play golf.
- Depending on weather.
Depending on whether or not you sit during the day or
but you can take a golf ball and you can actually
use it to massage the bottom of your foot.
Now you can use different balls.
There's, there's a plethora of balls, right Brad?
- This is one of my favorite ones.
I just got this for at the dollar store.
I was walking out the checkout line
and they had it and they'd little light school.
So that attracted me.
But the little, the little knobby on there really feels good
on the bottom of your foot.
- Right
And it's a, does a plantar fascia massage in it.
It's just a great soft tissue work.
We also, you know, this ball is one
of those that you actually buy
- Right
- Made for that.
And if you can blow it up for a little bigger diameter
more firmness, but this is a lacrosse ball
which is like another version of a.
- Little bigger
- Golf ball.
It's bigger diameter.
So you, you know, you can try
and see what works what's best for you.
What's nice about this.
- You can continue to working here.
- Yeah
- You can stretch that fascia
out and you're stretching the foot too.
You're almost doing a little mobilization.
- Right. Exactly. Right.
- I can have a spiky ball too.
I can just imagine you going
through the dollar store and just be like a dog.
What's that?
- Whoa. When I see these things, man, I'm over there.
I'm trying to see what the price is.
I'm going to get it by the gross.
- All right. This one is different.
And this one works the best with a spiky ball.
- Yeah. Oh, yeah.
- The dollar store, by the way
they have the, oh, what's the store.
I just talked to a guy
from England and they have a dollar store
but they call it something else.
- What's a pound, the pound store.
- They have a pound store.
- Yeah. Cool.
- So anyway, you're going to do
this is from Kelly Star author of the Supple Leopard.
You're going to actually tack and twist.
So you actually want to push and then turn.
And this works really well.
Cause these, these spikes were really well and yes
you can do it underneath the foot.
- So it's best to do it.
I can do it to sack on, but I know it's better without
the sock on.
- It is.
- You want to get to the skin.
- Yeah. But I like it Brad.
Actually. I like it on the top of the foot too.
Cause these tendons can get adhesed down.
- Sure.
- So I actually
especially my hammertoes. I was doing it right
in this area here where it's all tight.
- Yeah. Well I tell ya, the aging process is fun huh.
- Yeah.
- You get to learn all these wonderful techniques
- Yeah.
- But you know you'll find that
this is one where you can do it
with a lacrosse ball, but it's not going to be as effective
as like these little spiky ones.
- Yeah, it it's not yeah.
Yeah. And these are the price is
great. Can take a lot of them.
- Get that dollar out of your wallet.
- That's right.
- And sit down on the counter.
- All right next time.
- Or a pound or a pound.
- Or a pound. That's right if you're from
the UK, next one, Brad
do you mind showing this calf stretches?
- Oh yeah.
- You know, the calf goes down
into the foot has a great effect on the foot.
If your calf muscle is tight, your your foot
your foot muscles are going to have to take more stress.
- That's right.
So this is probably the easiest one.
As long as you're up and able
and mobile is just the wall stretch and it does work best
with a shoe on, I'm not going to pull it back on
but it's the same mechanics tole pointed towards the wall.
And this, now this foot is not doing anything.
It's just kind of out of the way.
So I do one foot at a time
straighten it out and knee straight hold 15 to 30 seconds.
Knee bent works a different muscle, gets that ankle.
Well, and you can do that two
or three times per foot, but like
I always say a little stretch is better
than no stretch at all.
- That's right.
And if you do over time
do it maybe a couple of times a day, you're going to find
that you're going to stretch that calf out
and it's going to put less stress on your foot.
- Absolutely.
- All right.
Next one is actually, this is for my hammer toes
but it's good for any anybody's foot.
You're actually going to stretch rather than this way.
Now you're going to stretch down.
- Yes.
- So what I do with this
Brad is I'm going to show it on this side here.
I actually take my thumb
and put it in the bottom of my foot.
- Like a fulcrum.
- Yep, like a fulcrum and the rest of my fingers
are on the top.
And I pull it down and give it a good stretch.
- I've done this one, like this too
but I can see that thumb in there
for a fulcrum is really beneficial.
I kind of put my other one on top of there.
- Yeah. I really liked this one.
It kinda hurts, but hurt so good.
- Feels good.
- Right.
- It's like ou, but when I let go, it's like, oh.
It was worth it.
- Yeah. It's worth it.
- Well, yeah.
- Next one.
- It's one of the times, one
of the few times that I would say we do no pain, no gain.
- Right? Some pain.
Some gain.
- Yeah.
- Okay.
So a lot of you wear shoes that are too tight
or shoes are pushing your toes together.
- Yep.
- And then it never gets stretched out
like this until what we call an
abduction. So you could go through and just stretch.
I actually have a web between this one.
- We don't care about your personal problems.
- My bad.
- These people don't want to look or know about that.
Just show them the stretch.
- Okay, so you're just spreading the toes apart
and you've giving it a good stretch.
And yeah, if you have a web
which I apparently am not supposed.
- You don't need flippers when you swim.
- Yeah I know. I'm just like a duck.
So give it a good stretch.
And I'm going to show the last one.
Brad is actually
and you want to have socks on for this, this one.
I am, I'm sorry.
It's a little self promoting.
- But it is the easiest and probably
the most, most fun way to get affected.
- Effective way.
And yeah, you're not going to get one from a family member.
I could guarantee you not for any length of time unless
their infatuated with you.
- Well I have a foot massage from my wife
but maybe it might've been when we were dating.
- I was going to say that doesn't happen anymore Brad.
Probably.
- Well yeah.
- So we got the Bob and Brad foot massager here,
little bit pricey
but these are well worth it.
This one's got a handle so you can
actually carry it around a lot easier.
- Well, it's nice when you just want
to get it out of the way.
- Right.
- You know, like if my mother was doing it
she wouldn't be able to
that would really be worth it for her arthritic hands.
- Right.
- Easier to grab.
- Lifted up.
So you just slide your feet in there.
I think you're probably limited to a size 12,
maybe a 13 you could get into here.
But I have a size 12 and I'm,
I'm starting to get to the end.
- Sure, I think it might depend too if your legs
or feet are swollen a little bit.
- Right.
- But yeah, these not only does
it massage, but it compresses.
- Compresses.
- It's got an air pump in there
which helps get that swelling
out of the feet.
- And it's got different settings.
It's got low, medium, high, it's also got heat
which I have to be honest.
I never feel it.
- Well, it doesn't get real warm.
- No
- It's not a big fan.
- But then it's got three different modes.
So on some of them, they massage more
and on some of them, they compress more.
- Sure.
- But this is my daily treat by far.
I do it every night.
My wife, you know, we actually have one at my cabin now
our cabin, because I do it there to.
- You don't let your wife use it?
She probably wouldn't put her feet in her here.
- No she's done it, but she it's not a ritual
like for me.
- She doesn't get the same relief benefits.
- I don't think one of her issues or her issues are with me.
- So that says that's above the deck psychologically.
- Yeah.
- Which we can understand.
- All right.
- Remember Brad and I can fix it
about anything except for a broken heart.
- Right. But this would not help?
- Well, make it'll make your feet feel better anyways.
- Yeah.
- Yeah. Peace.