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. We're gonna do a self foot massage today that you can you can do yourself while watching us
So if we're gonna kind of go through, you know be in real time basically. Real time. So it's like yeah, it's one-on-one
I know
I know a lot of you especially people that know me if they see this sitting here a shoe and a sock
They leave the room. They clear out very quickly.
Doing this out of sheer willpower. Yeah your tough. By the way, if you our new to our channel
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We got a feet feet massage to talk about. All right, so we're gonna go ahead and start off here
You're gonna need to have enough range of motion on your hip like this
So that you can get to the foot
Otherwise, you know, if you can't if you can't get to the foot you can't massage it
you have to have your spouse or your friend or somebody, your neighbor to come over. You're asking a lot if you're asking somebody to
Massage your feet, in my world. Well, that's clear. Alright, let's get started. So we're gonna first start off with
You know you got to put the foot in the position here
you want a nice clean foot obviously and you're gonna start off with just what we call glides here
So you're just kind of gliding your hand along here
Getting it warmed up, getting in a little bit of a blood flow into it.
I really think if you've got plantar fasciitis this whole routine would be very beneficial for you.
Oh absolutely, any type of sore foot malady would work out real good. Sure. Okay
now we're gonna do the splane and we're gonna use the
Meaty part of the thumbs here and we're doing is we're starting here and then we're pulling apart
You got a lot of power with that part of the hand. Yeah. It's a good strength
Whatever, I don't know what I'm saying. I don't know either but I'm actually not doing the heal on this one because it
um we'll do some other things to the heel, but I'm just gonna work in the especially working that band. That's where that plantar fascia is right in the center of there.
Foot a little bit wider. Yeah, and then you can go ahead and do splane with the tips of the thumbs. Okay
Now you're getting really focused. And now and that you can start up on the pad
And you can also do fingers stacked if you if that works out better.
It seems to work a lot better with the thumbs here because you get, I'm grabbing the top of the foot and I'm giving myself
leverage
This is the one that we have people quite often do for plantar fasciitis
This one works out really good plantar fasciitis. A lot of times hurts right down here at the heel and
You can work around it
You don't have to if there's a real tender spot, work around that and don't hit that spot and part until it starts to calm down.
You know until it starts to calm down . Right. I just wanted to point out, right there were that spot right
There is a spot if you have a tender spot there that might be a Morton's neuroma. Right.
I'm very
Aware of that because I have it and I don't do any self massage in that part of my foot because it hurts.
Okay
All right
then we're gonna take like the three fingers here and we're gonna do what we call, I call like a
Longitudinal massage. You're going right up the center
Go down this way till you can pull or you can push
either way or both
So this is getting right over that plantar fascia. This is working right on that area
All these just really help the circulation of the foot which is gonna be good after a hard day's work
Standing on it trapped inside. I gotta say I'm fall in love with myself because I'm doing this to me
Why Bob, Why? Now, we're gonna take the
Your knuckles and we're gonna work the heel here. We had been kind of ignoring that so now we're gonna go ahead and work that
You know, there's no muscle on this part of the foot but you know
There is a lot of soft issue there. Here it's such a heavy pad
Yeah
Bad you you it really takes a lot to get through it and that's why you really need to work
Working with the knuckles here. Sure
Now you also want to even get a little bit, you know
Because a lot of foot problems come from back here too this is all kind of almost one unit.
I want you to work that to I want you to work the side of the heel
So I got underneath with my fingers and on the top of the thumb and I want you to get into that tendon, too
little often a source of the problems in pain
Sometimes even kind of behind the tendon where there's that hollow spot get in there. Right, right
I don't know if you're picking this up a very good, Liz or not, but maybe not
She's got a face. She's probably starting to smell things. So all right
Now we're gonna do some small circles at the base of the toe again
You can stack your fingers that works out really good. Stacking one on top so that you get a little more pressure that way without
So I'm getting on the base of the toes. I got a couple calluses here
We're gonna show you what to do with those calluses next week
I'm excited about that one Bob. It actually, I think it's like a miracle and now I'm pushing almost like doing
Traction on the toes. I'm pushing up on them
I got fingers behind them and I got fingers and on the bottom of them
And I'm I pull and I'm putting traction on them at the same time. So you're actually
Extending the toes upwards and getting a stretch on it as well. Well, we're gonna do that too. Oh, okay.
Now, do you see what I'm doing? Oh sure, he's going like this. I'm going up the toe like that
So yeah, I see what you mean by the traction. You're making those toes a little bit longer. I'm going up like this
Liz probably miss that because she's focused on my foot
All right, and then yeah, we want to do a stretch to the toe. This is a great plantar fasciitis stretch
I'm going to grab the toes I'm gonna pull them up like this and stretch
Okay, can you? Get that angle there like that?
There and up
And then you're going to feel a stretch in there. No sharp pain, but you should feel it, you know.
This is the number one stretch you should we do for plantar fasciitis or that one right there. And then you know
Then you're kind of done. You can just kind of go back to your gliding strokes
So, you know, we want to keep everybody in mind here if you don't have the ability to do this to yourself
Right. You don't you can't get your foot in that way and you don't have someone that's a little bit of a
Masochist and and willing to you know do it to you know, give you a massage
Plus your fingers get a little tired with this. So we are gonna mention again
We mentioned this last week I believe is the Hobfu
Foot massager.
I'm just gonna tell you right now, it's three for three because my wife tried it took away her foot pain
She was complaining about foot pain on the top of her foot for
Probably about three weeks and I being the typical physical therapist, right I'm like yeah yeah...
And my daughter tried it took away her foot pain, she had had foot pain
She said for years and that she could couldn't walk without foot pain
And then we just had a patient he came in and he was here we're like he's talking about foot pain. I'll go well why don't you
give it a try. Sure. And um
he loves it and he's told his wife now that he's gonna buy one because
Oh, I thought he told his wife maybe that could be a birthday present or something for him. That's what I think
That's what he was hinting to because we were treating both of them and she came in and goes
Yeah, I think we get one for his birthday. Ah, it all works out in the end, doesn't it.
So it's got a bunch of different settings so you'll have to watch that other video we're not going to get into that now
So anyway, yeah both two options
You can go ahead and massage it yourself, or you can go ahead and use the Hobfu foot massager
And it's got heat in there to doesn't it?
This has been the easiest video for me. All's I had to do is stand here and watch make a few comments
And now I get my foot massages in the machine. I'm happy. That's about how much he works during the day too. That's
That's the way it should be. Alright. Thanks for watching