(upbeat music) ♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the Internet ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- We are the most famous Physical Therapists
on the Internet.
- In our opinion, of course Bob.
- This video is part of a series
of videos on Plantar Fasciitis.
If you want to see the whole series,
you can go to bobandbrad.com and you'll find it there.
There's also a print out that you can get along with this,
and print it out.
Everything we said today.
- Yep, we got something right there, some reminders.
- So learn to walk correctly on your Plantar Fasciitis,
or it may not heal.
This is really important
that you learn how to walk correctly.
A lot of people, what they do, they walk with...
I got the Plantar Fascial all marked off here,
they walk with too much heel strike,
so they hit it like this, and that puts a lot of stress
on the Plantar Fascia as you're walking.
What you want to do is try to hit the heel
and forefoot almost simultaneously.
In fact we recommend that you put 50-70% weight
on your heel and the remainder on the forefoot.
- [Brad] And this is quite a change.
And Bob and I were just discussing that.
But if you just think of, I guess if you think
of like your elbow coming down, it's gonna hurt.
But if you come down on your forearm and your elbow--
- Your spreading the forces up.
- Spreads the forces up, it's not what's happening,
but it gives you an analogy of that.
- Sure, so we're gonna try to give you some cues here
that'll maybe help you do this.
One, don't walk with you knee extended.
If you are hyper extended.
- So, yeah, right here.
- When you hit, the knee should be slightly bent.
That's gonna help you right there.
Because if you're going like this, and some people walk
with their knee extended, maybe one side, not the other,
that's gonna make it worse.
The other one that really probably helps
if you shorten your stride.
If you try to take long strides,
eventually you can go back to longer strides, again.
The stride is happening more behind you
than in front of you.
Does that make sense to you Brad,
you looked a little confused on that?
- Right, well--
- If I'm taking long strides, I'm probably hitting heel.
- Right, and you have to heel strike
when you take a long stride.
It's very difficult to do what we're doing.
So I think the big key is
shorten your stride up, lean forward.
- Lean forward. - A little bit,
and that's gonna help you get
that foot to hit the floor in a flat.
- So, when I hit, everything should be lined up here,
my hip and my shoulders are over the foot
as opposed to being behind the foot.
So people that work this the first time,
almost feel like they're falling forward.
They feel like they're leaning so far forward,
like they're falling forward onto their foot.
- If you happen to be a runner,
and you've done some research on running
and forward foot running, a lot of the body mechanics
and stuff are in alignment like that.
- Absolutely the same thing. - So it makes a lot of sense.
- You can hold onto a chair
and just practice going forward and back.
- Sure.
- You know hitting, forward and back,
trying to hit them both at the same time, like this.
You know, if you just think about it,
and it'll come to you.
Also you want to obviously make sure you
have appropriate footwear.
- Right. - While walking.
- And we're usually recommend like a running shoe,
even if you aren't a runner, you want to have one
that has adequate arch support and cushioning.
- And the reason is that running shoes,
they make them with more variable arch support--
- Arches, right.
- Some with more arch, some with less,
and you got to find one that fits your foot.
- Yeah, and we have a video on that.
So, the final thing is if you are actually a toe walker,
like this, you're gonna want
to go back to getting a little stress on the heel.
Brad and I talked about this with running,
he used to have it running even,
you're gonna go back a little bit
to more of a heel striker, right.
- Right, or flat.
- Just flat. - Right.
- I don't know if there's a lot
of forefoot walkers out there.
- I don't think there are, but you never know.
- Little kids all time.
- Little kids do it.
So, all right, watch the rest
of the program at bobandbrad.com.
Thanks.
(soft music)