(upbeat music) ♪ Bob and Brad
♪ The Two Most Famous Physical Therapists on the Internet ♪
- Howdy folks,
I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we're The Most Famous Physical Therapists
on the Internet.
- In our opinion, of course, Bob.
- Brad, we're gonna talk about foot workout here.
- Right.
- Foot and ankle workout--
- Right.
A very simple little routine you can do
to help keep your feet strong,
your balance better, and improve your walking
or running, as a matter of fact.
- Are we giving it that thing away, Tanner?
- Oh, we are massage gun.
- Giving away the massage gun.
- Absolutely.
- This will help your feet too, by the way, if you go
to the bottom of your foot--
- Right.
- It will feel really good.
Especially plantar fasciitis.
Comes with five speeds and five heads.
- Yes.
- Different, they attach easily.
- Here we got some of the heads, right?
- And it's very powerful
and it's very good quality.
- Yes, it is.
- And we made sure it is.
It's got Bob Brad's name on it.
- That's right.
So sign up, you could win that baby.
And have--
- Go to bobbrad.com
and go to the giveaways section.
- That's right.
Bob, our feet are pretty complicated.
- Yes they are.
- You know, as far as the dynamics of how they work
- Yes.
- and the anatomy.
- They're extremely complicated.
- There's 29 muscles
and 26 bones and they all coordinate together.
I counted them, Bob, last night.
I was in there looking hard.
Anyways, uh so, if we all those muscles and joints,
if you're, uh, they can get tight
and they can cause you
to have imbalances that you not aware of.
- Yes
- So you need to exercise them.
You need to stretch 'em
- Right.
- You need to keep mobility.
- Just like other parts of your body,
you gotta be aware of your feet and they take
a lot of beating.
- Exactly right.
- So
- So we're gonna do this.
This is something you can do before you go walking
or you can just do this and then go sit back on the couch.
- Yeah.
- If you would just wanna take a little break.
- Eat your Bonbons.
- Right. So it's gonna take you a little more
than one minute until you do it a few times.
And once you get it down, it's very simple.
So, stand up.
- And if you need use a cupboard.
- Yes.
- To balance or something.
- Yep.
- A rail.
- I'm gonna pretend this is the cupboard.
- Sure.
- You know, you just need something that you can hold
for balance or the wall or a chair, whatever.
- Right.
- So do these with your shoes off.
You can do 'em all with your shoes on.
But if you do leave the shoes off these first four, anyways
you get a little bit better appropriate preceptive feedback.
- Right.
- Which is good for your balance
and better strengthening in those little muscles.
So first of all, take your feet and go this way
so that you're actually,
- [Schrupp] Walking on the outside.
- [Heineck] Yep. So, you know, if you have a cupboard
you can hold onto here.
Or if you got a cane or a stick
whatever you need for balance
or if you don't need anything, if you're younger
then you just simply walk like this
and you go as far out on the side, as you can.
Now, if this hurts, creates any sharp pain
because you have a foot problem, do not do it.
- [Schrupp] Don't do it.
- [Heineck] Yep. You should just feel fatigue.
You know, maybe a little discomfort that's normal.
- Maybe the first day don't do too much.
- Right. Yep.
- See how it tolerates.
- Then the next one do the opposite.
Instead of going out like this
you go in like this as far as you can.
And boy,
I can feel some little muscles working,
- [Schrupp] Yep.
- [Heineck] Just doing this.
And then we're gonna walk like this.
- [Schrupp] It's surprising that Brad, like, you know
the muscles have not been used this way probably in years.
- [Heineck] Right? Yeah.
So you you're gonna feel it for sure.
- [Schrupp] Yeah.
- [Heineck] Okay, so even that, what I do in here,
that's enough.
Okay.
- Sure.
- Especially the first time. Now the next one,
this is my favorite one, cuz this works really easy for me.
You're gonna point your toes out
to the side as far as you can.
And some people will not be able to go like I,
- [Schrupp] Right.
Brad's got hip set naturally externally rotates.
- [Heineck] Yep. So this is normal for me.
- [Schrupp] Right.
- [Heineck] I feel really comfortable doing this.
- [Schrupp] I don't, I can't go that far.
- [Heineck] I mean, I feel my hips muscles working.
- [Schrupp] Sure.
- And then after you do that, you go inwards,
- [Schrupp] Sure.
- [Heineck] and just walk forwards.
Now this one I'm working pretty darn.
- [Schrupp] Right. That's a struggle for you.
- [Heineck] And that's all you need to do,
a little bit there, a little bit there.
The next one toe up, you know, five of these, work up to 10.
Now, if you wanna do these with your shoes on, that's fine.
If you're gonna go for a walk,
this is a good warmup for going before
you're going for a walk, then do your heel-ups like this.
Okay?
- [Schrupp] Yep. Yeah. Both directions.
- [Heineck] Now this next one, I called the Ziggy-Zaggy.
This is a neat one.
You know, hold onto something.
If you,
- [Schrupp] it really works, I think,
every muscle in the foot.
- [Heineck] Yeah.
- [Schrupp] And ankle.
- [Heineck] And if this is really weird
kinda, um, you feel like I can't do that,
cuz I feel uncoordinated.
You know, do whatever you can do to make your muscle,
your feet go sideways and twist.
It really work the muscles that you normally don't use
if you're just walking on a flat surface.
Not true if you're hiking an un- uneven terrain.
Now, if you do that with your shoes on, it works better.
- [Schrupp] Right.
- Offers more resistance and then you're done
and you go for your walk. But I can definitely
feel everything in my foot and ankle right now
has been exercised and a certain level of fatigue.
- And if you wanna strengthen your foot without
even exercise, you can get a zero drop shoe.
So that means
- That's what you have, right?
- Yes, exactly.
So there's no heel on this.
- Well, there's a heel.
- Very little heel.
- But it's not built up.
- Yeah.
- It's not that big thick cushion that,
- Just by walking on these, my feet do work harder.
- Sure.
- I mean I can tell they get sore
and the fascia works a lot harder too.
- Exactly. So here I go with that.
I'm going inside.
I'm just showing you how easy this can be.
- How fast.
- Yep. And like this
and like this and then the Ziggy Zaggys,
the toes up, heels up, and you're ready to go.
- Ready to go.
- Yeah. There you go.
- That's a great,
like you said, a great way to warm up the foot.
- Absolutely. I do have to mention to you,
if you're gonna do it with your socks on,
it's gonna wear your socks out a little bit too.
So get, you know, just make sure you got your old socks on.
Don't wear out your brand new ones.
- All right.
What do you think of these anyways, Bob?
They're nice and pretty blue.
- Yeah, you seem to be proud of those.
- Yeah.
- For some reason.
- I brought them special
for today's video.
- I don't understand why.
- I'm very proud of my blue socks.
- All right.
- Be careful with everything you do. Enjoy the day.