♪ Bob and Brad, ♪
♪ The two most famous physical therapists ♪
♪ On the internet. ♪
(clapping)
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Plantar fasciitis. Three natural ways to fix it forever.
This is kind of a bear for a lot of people
- Right.
- And it can last a long time.
I mean, don't, I would say, in most cases,
don't expect that this is gonna get better in a week.
It's often gonna take several weeks
and maybe even months, sometimes.
- Well, I'm being optimistic, Bob.
I'm gonna say- - Right.
I think if you intervene, it's gonna well out.
If you don't intervene, it's gonna take a long time.
- And these three steps we're going through,
I wanted to get it as simple as you could do
at home without big expense
but you have to be very consistent with it.
- Right. You have to, you have to stick with it.
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This is the final day I believe.
I think tomorrow we pick the winner.
And you have to give us your name and email
cause we have to get ahold of you if you win.
- Right. It is December now, so if you happen to win
and you wanna give this for gift,
wow, you are gonna be really high.
Like, you know, if you get one for your wife,
get this mattress for your wife, you are gonna have-
- For once, you're not gonna be in the doghouse.
- Your January is gonna be good.
- All right. So Brad, let's get started on this.
What do people do here?
- Okay. The first thing, if you got plantar fasciitis,
you know, the planter fascia is here between, you know,
if you wanna call this the knuckles of your foot
down to the heel.
That fascia is a wide, real tough
fibrous material.
- Tissue.
- Tissue. I like to say tissue.
But if that gets inflamed,
and oftentimes a sore spot can be right here.
- Right in that localized area.
- Yup. It connects to the calcaneus and in the acute phase,
when you get up in the morning and it really hurts
or you're walking in general,
a way to put an end that pain or at least decrease it
by quite a bit is if by taping.
Now taping I don't oftentimes recommend just because
you have to learn how to do it and you have to do it right.
- It's very complicated at times.
- Right. It takes a little practice.
But this particular technique, I think,
is something that most anybody can do at home.
You just need to make sure you get some good tape
that sticks well.
If you don't, you know, have it,
what you probably wanna do is go to the local pharmacy
or online and pick up some Leukotape.
You can use athletic tape- - Leuko, L E U K O.
- You're gonna ask me how to spell it? (laughs)
Right now, right here, we have Endura tape.
- Well, you want an athletic tape that doesn't stretch.
You wanna show how that doesn't-
When he pulls on it, it doesn't stretch.
- The Kinesio tape would not work.
So you get some good tape that doesn't stretch
and clean your feet.
You really gotta clean your feet.
And actually, use some alcohol wipe or some rubbing alcohol
to get all the oils off.
It's gonna really help the tape stick.
Also be aware, if you have the tape
on for an hour and it starts to itch or turning red,
that means you're allergic to it.
And then this is not an option.
- And it can happen even after you've,
let's say, you've tried the tape,
and you didn't have response to it, but then
maybe a week later you put on again, it could happen then.
A lot of the skins develop intolerances to the tape.
- Usually people know if they're allergic to adhesives
but be very careful of that.
- So you started on this, on the underside, right, Brad?
- So here's my sore foot right here.
- Here's the arch.
- I'm gonna go on the opposite side
and just go around the calcaneus, to heel.
- So it would be the outer heel.
- Yep.
And then,
what I'm gonna do is,
I need to move it this way a little bit,
is I'm gonna pull right now,
pull, pull, pull, tight, tight, tight, all the way up.
Right up, just about to the great toe of the big toe.
And then we're gonna strap it down.
So what we're doing is we're pulling this
and we're putting like a bridge of support
to that plantar fascia.
Now we tape it down and it will come off
depending on your arch height.
But I find that this will break loose.
And what you'll need to do is get at least one piece of tape
and go over like this
and around.
And now on the top,
you can try to lap 'em if you want
sometimes I find that's too restrictive.
And you may wanna put more than one piece on there.
You'll find out.
And then, let's say you're walking on it,
and you have pain at a level six over 10.
Tape it like this.
If you tape it right and you walk on it,
it should drop it down from a six to a two or a three
at least, sometimes more.
And then you put your shoe on
and you walk the rest of the day with it.
I've had good luck with people with this.
- Yes. And you can put a sock on over the top of it.
- You bet. Yup. And just carry on.
- It's a real simple taping
but it does take some of the stress off the arch.
- Right. So this is just part of the treatment.
You're gonna do this every day.
It's not gonna last more than a day.
Particularly if you perspire on your feet,
which most people do, the adhesives don't stick.
So you have to repeat it, you know, daily.
But to get through that initial phase
where it's really tender.
- Start calming things down.
- Yep. As matter of fact, I'll take it off
because our next phase when you don't need this anymore.
- So phase number two, you got three natural ways.
This is actually a deep tissue massage.
And this, you know, this is the one my wife used
and she was wondering why I didn't have her do this sooner.
She's like, "I suffered for this for weeks
and then now you show me this?"
- Bob. Why, Bob?
Why?
- Well, you treat people all day long
and then you have to come home
and you have to treat your wife.
(Bob and Brad both laugh)
- So wow, Bob, now the real you comes out.
- Yeah that's right. The selfish me.
- We've got this plantar fascia.
What you wanna do is we want to get in there
and really work it.
I like to use my thumbs.
And a lot of times we'll go,
the fibers of the fascia goes this way.
You may wanna work across. And sometimes I'll go this way.
One thumb's going one direction,
the other thumb's going the other, and back and forth.
- And then also splain, what you call splain.
You're pulling, you start with their thumbs in the center
and you pull 'em apart.
That's the one that I have had good luck with
with a lot of people.
And if it's real tender down here
and you can't tolerate the massage,
work up this area first.
And yeah, it works well to go that way direction too Brad,
it works well to work with the fibers a little bit too.
- Right. Yep. You're gonna get sore thumbs.
You really have to get aggressive.
Your thumbs are gonna get sore.
When you can't take it anymore with your thumbs,
you're done, you know?
And then, you know, you may wanna put a cold pack on it
after that, if that feels good.
- Or you can give it an ice massage,
you can actually take a styrofoam cup
and freeze the water in it.
And then tear off the top so it looks like a snow cone,
and then you can cool it down very fast that way.
- Now, you can see my skin starting to get red.
That's a good sign.
That means you're getting some blood flow to the area.
More blood flow than normal.
And when you get a good blood supply,
things are gonna heal faster.
That's the natural part of this.
And then the other thing, you know, I've had people do this.
We said three, we're giving a couple bonus hints.
If you take like a pop bottle, one of those 20 ouncers,
take the soda and dump it in the drain.
Don't drink that stuff.
(Bob laughs)
And then put some water in there
just about 'til it's full and freeze it.
And then you can roll- - Roll on it.
- your foot on there.
You get a massage at the same time
as a cryotherapy of the cold.
- Little double action there.
- There you go. The next thing is the stretching.
- The final thing.
And I've seen some studies that people have gotten better
just by doing the stretches alone.
Like 80%, but it took a couple weeks,
so this is not to be taken lightly.
You wanna definitely add the stretch in there.
- Now the big key about stretching is we're not
just gonna stretch from here to here.
We're gonna stretch these tissues as well
as the calf muscles, because it's all part
of the same system- - Or the same chain.
- Yep. So we wanna, I like to start here.
My favorite- where's my incline board?
- It's right over here.
- Oh, it kind of got me going there for a while.
- You can do it just against the wall,
Brad's gonna show that first,
but then also you can do it with an incline board.
- Now I would do this with a shoe on normally
but you can do it without.
Did you see Gumby up here? You gotta show 'em Liz.
We're sticking with him even though we got rid of Napoleon.
All right, back to the foot. Sorry about the interruption.
So if you point your foot towards the wall and stretch
then you're gonna get this calf muscle
especially if the knee is straight.
Then you also wanna bend your knee
and get that soleus deep muscle in there
so you get a complete stretch of the calf muscle.
You can stretch it and hold it for 30 seconds.
So it would be a good idea, if you wanna just go on and off,
pressure on, pressure off, and do that 10 times.
That works as well.
Now, once we get that,
or, oh I do wanna mention, if you have an incline board
or if you want to get one,
it doesn't matter if you have plantar fasciitis or not,
they're great for people who walk or run,
and this, it's just much easier.
It gives a stretch and you can relax more.
Seems like it goes at the muscles
at a little bit different angle.
It really, it's a product that is really nice.
You can buy 'em or you can make one,
we actually have a video on how to make one
if you have someone handy in the family with a
a piece of one by six and whatever.
- Well, Brad, I'm gonna show 'em this stretch too.
- Ah, yes.
- Okay. So, you know,
before you even get outta bed in the mornings
what I want you to do is go ahead and grab.
You're gonna grab the toes basically.
All the toes. And you're gonna pull like this.
Cause that, again, that fascia goes right up
and attaches into the tendons of the toes.
So you wanna go ahead and give it a stretch like this.
Pressure on, pressure off, pressure on, pressure off.
Or you can hold it for like 30 seconds
and then put your shoes on before you walk, in bed.
Don't walk around barefoot at all, keep shoes on,
and it'll help give you a little arch support.
But let's say you're even working at your desk,
and you've been sitting for quite a while.
Before you get up, take your shoe off,
give it a little stretch, and then walk.
Because you're gonna find out that
in that short while without you were sitting there
it actually tightened up on you again.
So I have people just do this stretch.
It's an easy one to do and you'll feel it pulling in there.
I feel it pulling right now
and yet, it'll help it heal in a lengthened position
so that it doesn't tear as easy again.
- Bob, I just remembered something.
I have to backtrack to the middle of the video
for the deep tissue massage.
Is you can, use a lacrosse ball, a tennis ball.
Some people use a golf ball.
And then you'll get down and you can get that massage on.
And this is just a little easier
for some people that can't reach their feet,
or whatever it may be.
You know, if your spouse or whoever,
won't massage 'em for you.
- Well, if you're working at a desk,
and you're working and you want to just do a little massage
while working. - Right, yeah.
That's a good point.
- I have my sock inside out Brad.
- Oh Bob. Why?
- At least they're the same color today.
- Doesn't your wife dress you anymore?
- No, she doesn't lay 'em out like she used to do.
- Well, that'll happen with age.
- At least they're the same color.
That's all I care about, so.
- (Chuckles) All right. Very good.
So good luck with that foot pain
and I'm sure you'll get rid of it, but be consistent.
- All right.
- Here you go, Liz, catch that.
- [Liz] Oh, Geez.
- Thanks for watching.