♪ 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.
- Today we're gonna go over the one stretch
that every walker and runner should do daily.
Plus, Brad, we're doing a giveaway!
- Oh, that's a surprise to me, Bob.
- Yeah we're actually gonna do the
ProStretch Plus, I should probably
say that right, try to say that fast.
- No, I'm not goin' there.
- ProStretch Plus, we're gonna give away
three of these, actually the company
is gonna give away three of these,
thank you very much.
And you're gonna find out today
why this is gonna come in handy.
- They are real nice stretches for, well you'll see.
- Yeah, by the way if you're new to our
channel please take a second to subscribe to us,
we provide videos on how to stay healthy,
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Also join us on other social media channels.
This is a great way, like today now on this video,
it'll be in the description, but if you can't find it,
it's always pinned to the top of the page on Facebook
- The giveaway, yeah.
- The giveaway, or you can go to our website,
bobandbrad, and go under giveaways
and we have a weekly giveaway,
and we're just generous people, aren't we Brad?
- Or we find someone else who is for us.
- Yeah that's right, (laughs) that's usually the case.
- Alright.
- So, it's been interesting, Brad,
lately, over the last week, I've had three nurses
that have approached me, three people
in the health profession, let's say,
one was a dietician--
- Does your wife know about this?
- Yeah. (laughs)
- Just kidding. - Why do you head
in that direction lately a lot.
So, that have plantar fasciitis--
- Oh, okay.
- And, you know, very common with walkers and runners,
but the other thing that people get,
anything along the chain here, we can say--
- You gotta chain in your leg?
- Yeah, I've got a chain, well, you're gonna show,
right, because you've got the tape on there?
- Oh yeah, you bet, we're gonna show
the chain, if you will, posterior chain.
- So we got, you know, two muscles here,
the gastroc, soleus, that form the muscles of the calf,
and then it goes down into the Achilles tendon,
goes down into the calcaneus,
and then right through here is a fascia,
a type of fibrous material, tough fibrous material
that goes down into the toes,
so this all kinda connects together,
and if you look on me, here, I'm showing more
of the fascia, and a lot of times
that plantar fasciitis hurts right in here--
- Yeah, pretty typical.
- But I wanna show how it does extend
up into the toes so it's really important
to stretch the toes also, besides stretching
this muscle and the bottom of the foot,
it's also important to stretch the toes into
extension, right?
- (laughs)
- Well, toes always screw me up,
It seems to me like this is flexion--
- It's very understandable, Bob, yeah.
- But this is extension.
- Yeah, extension.
- So, what's nice about it, you can do this
a number of ways.
One, you can go ahead, we'll show you
after we show you this, we'll show you
some other ways you can do it.
This does it all in one, the ProStretch Plus,
so that's why we like it.
We found out it probably works a little better
to use it with your shoes on.
- Right, I think so, well you'll see,
put your foot in there, and you go like that,
and it's getting my toe right now,
that extension of the toe is automatically being done there,
and it actually stays on there, so it makes it kinda nice.
- So yeah you can sit while you're doing it--
- I like to do it standing, but the sitting
is a good way to approach it to start with.
- Yeah, this little device here,
so, what's nice about it too is this all adjusts,
I mean you can adjust this side
and you can adjust this side, easily adjustable, and--
- You got a pretty big foot, don't you Bob?
- I do got a pretty big foot
that I put in my mouth a lot of times.
- (laughs) You know, he fits in there,
I got a size 9 and a half or 10,
and we can certainly adjust it down
quite a bit smaller, so it'll fit most people
unless you're, got a size 15 or 16--
- If you're Shaq, maybe, it's not gonna,
so you could do this while you're sitting,
and I'm actually having the nurses that I know
stretch their feet while they're sitting
at their desk-- - Oh, sure, right.
- If you've got something like this,
you can actually work while you're stretching it.
So my wife actually, we got a couple slant boards--
- Right, the incline boards?
- Yeah the incline boards, and we both
have standing desks, so we have them sitting there,
so that we can just stand in there,
and give a stretch during the day, you know.
- We have an incline board in our entry way.
- Oh, you do?
- Yeah, so when you live to go for a walk, a run,
it's convenient, it's right there.
- We have interesting houses, I bet.
- And it looks good too.
- We have wall anchors on our bedroom wall,
we have Booyah Stiks around--
- I'm gonna get a pull-up bar right now, no I'll wait.
- Anyway, this is a great way to stretch
the entire complex here, 'cause you also
like to stretch the calf muscle
both with the knee straight
and also with the knee bent,
'cause that gets the posterior tibialis then too,
so, you know there's all sorts of things
that crop up when you're not stretching these muscles,
one, you can tear the calf muscle itself,
you can get a calf strain, you can get
Achilles tendonitis, you can get ankle strains,
you can get plantar fasciitis,
you can get shin splints.
So all these stretches--
- You're painting a pretty picture, Bob. (laughs)
- Right, all these things can be prevented
by doing this stretch.
You wanna show a stretch against the wall, Brad,
that you could do if you didn't want
to buy a device like this.
- Right, did you want to show them the incline board too?
- Yeah, sure, do you know where it is?
- It's right there Liz, if you just wanna reach
around the corner, now you're gonna
have to do this one with shoes on.
I could do it this way, it works, but
I think doing shoes on works even better,
because your feet kinda grip more,
but if your toes are like this,
it's not gonna be effective,
you gotta get your toes like this,
and here my knee is straight, so we get that gastroc mucle,
and then I'm gonna do it with the knee bent,
and then I'm gonna get that soleus
and the posterior tib in there a little bit,
and again, there's two schools of thought
as far as stretching, you can do the hold
up to 30 seconds, I've been listening to a podcast
about some sporty people doing it
and they're emphasizing that,
I like to do it on-off,
and I think I've got success with that.
I sure could use a Booyah Stik right now.
- (laughs) There's one right over there, Brad.
- Oh, there it is, something to balance with,
or a wall, but you know in this case,
so again, this I find much better than that,
and that actually adds the component
of getting the toes so you get
a complete stretch for the whole chain.
- Right, and the other thing you can do,
you can just, while you're in your chair,
you can grab your foot like this,
and grab the big toe, and this is one
you'd maybe do with your shoe off,
maybe your stockings still on,
but see, I'm stretching the toe,
I'm actually pulling the foot into dorsiflexion
too at the same time, so I'm at least stretching this,
I'm probably not stretching the calf too much--
- [Brad] It is a little small.
- [Bob] A bit maybe, again, this gives the complete stretch
but you certainly can do these stretches on your own.
I have people stretch like this
if they have plantar fasciitis, in their chair,
also before they get out of bed in the morning.
- Oh, yeah.
A bunch of stretches like this,
because you gotta get that thing stretched out,
other wise, that's why when you step out
in the morning you get that ouch, ouch
because it breaks open--
- Yeah, it wakes you up. (laughs)
- Alright so, remember, Brad and I can fix
just about anything--
- Except for--
- A broken heart.
- Well, we're gonna continue to work on it Bob,
it's been slow progress over the last few years.
- I'm starting to wonder if you're really working
on it, Brad, because I don't see any progress.
- Bob, don't worry, it's just a slow thing, you know,
once it hits--
- I think we're slow, so--
- It's gonna come on hard
and we're gonna win this one.
- Alright, thanks for watching.