♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- We actually are quite humble.
- Absolutely.
- Today, we're gonna talking about five ways
your walking is causing your foot pain.
You're gonna want to follow these,
because most people walk, Brad.
A lot of people have foot pain, so this is a good topic.
- Oh, absolutely, Bob. - By the way,
if you're new to our channel, please take a second
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We provide videos on how to stay healthy, fit, pain-free,
and we upload every day.
Are we giving this away, Mike?
Oh, there goes a ball.
(Brad laughs) Go to bobandbrad.com,
'cause we're always giving something away.
This week, we are giving away a handheld massager.
And this is a very good quality for the low price.
And we're gonna show you later how it works.
So I got a little holder there.
You can also go to Facebook, and it'll be pinned
to the top of the page contest.
Go to Twitter, Instagram, or Tik Tok
if you want a 60 second version of our program.
- Say no more, Bob.
Maybe we should have rehearsed this one. (laughs)
- Yeah, maybe we should've. (laughs)
All right, first thing, Brad, is if you have tight calves,
tight gastrocsoleus, if they're tight,
you're gonna transfer more stress to the feet.
That's just mechanically how it works.
Everybody should make sure
that the calf muscles are stretched out.
- Yes, exactly.
- They tend to get shortened up over time,
especially if you wear high heels.
Almost everybody has some heel in their shoe.
- I quit wearing high heels years ago, Bob. (laughs)
- Good for you, good for you.
So, Brad, do you wanna show a couple of ways we can do this?
- Sure.
- Should we do it without equipment?
- Yeah, show it without equipment first.
- I like the wall stretch.
I always show my patients this one,
'cause a lot of people don't have an incline board,
but if you do a lot of walking or you got tight calves,
incline board is superior to this in my opinion,
but this works pretty good.
There's no doubt about it.
Toes should be straight, lean into it, do it two ways,
leg straight, and knee bent.
- Yeah, that gets two different muscles.
- Yep, hold the stretch 15 to 30 seconds,
or go a pressure on pressure off,
and do that 10 times.
- Now, this one was built by Brad.
We have a video on it
- Yeah, there's a video on how to make one of these.
- The dimensions.
And so, you can make it for fairly inexpensive,
especially if you have some scrap wood around.
- Yeah, if you've got a saw,
if you're handy kind of a person, they're easy to make.
You can buy them like this.
- This one comes in a set of two, I believe.
It's OPTP.
- You'll see the angle.
They have different angles.
This one's about 25 degrees.
This one's a little less.
It depends on how-
- This one, you can really stretch it on there.
- That's a little more aggressive, obviously.
It depends on what need.
This one's soft.
It's got a nice little soft cushie thinger.
They're nice.
They are much better.
- It doesn't take that long
- I keep mine right by the door.
Just before you walk outside,
you go ahead and stretch.
- Our balls keep falling down.
(Brad laughs) All right,
the next one, do your feet naturally turn in
or naturally turn out?
- Mine turn out, Bob.
- And, Brad, we're gonna show this example here.
We're gonna show you how to measure that,
because if your feet naturally turn out,
what we mean is that your hips are kind of twisted.
They're called retroversion, anteversion.
That means they naturally are supposed to be turned out.
And if you fight that,
let's say your feet naturally turn out,
and you try to turn them in,
you could actually end up with pain.
My daughter has this, Brad.
- She is retroverted? - Retroverted, yep.
And she was having pain on the treadmill.
I go, "Just walk with your feet turned out," and it stopped.
So, it does make a difference.
I know there's some debate on this, because some people say
if you turn your feet out, you're gonna take more stress
on the outside of your foot.
And you have found that to be true, Brad.
- Yeah, my running shoe.
I'll bring that in someday.
We'll do a video on how the wear is clearly
on the outside of my running shoe,
only on one foot though.
- Yeah, only on one foot.
And he is turned out more on one leg.
So we'll show that right now.
We can flip the mat around, Brad.
Get rid of our balls here.
- Give these people a little bit of insight
of how we analyze.
Yeah. Well they can do it themselves too.
All right, we're ready.
(Brad slaps table) Okay, all right.
So, if I bring his legs up like this,
this is actually internally or turning the foot.
If you turn your feet in,
you probably have a lot of motion this way.
See, Brad does not have a lot of motion this way.
He has more motion the other way,
which is, I'm gonna hold on to this one, Brad.
Well, you can hold it up. (laughs)
All right, this way. (Brad laughs)
Look at that.
Look how far down he goes.
I don't go nearly that far, Brad.
- [Brad] And that feels very comfortable.
- Yeah, and that feels comfortable.
Look how tight he is this way.
On this one, he's also tight that way.
And he also has a fair amount this way too.
I'd say he has more on this one.
This one can almost go down to the mat.
- You can push it down.
It feels good. - Yeah.
(Brad laughs)
And his hip comes up a little bit with that actually.
Yeah, you don't want the hip to come up.
You wanna leave that.
That should stay down.
Otherwise, you're cheating.
- (laughs) We'll have no cheaters.
- So there you go.
If someone's giving you a hard time about walking
with your feet turned out, say, "Hey, I can't help it.
"My hips are made that way."
My dad walks that way.
My brothers walk that way.
It's genetic.
- Yeah, it was genetic.
You inherited it.
- And God bless him.
- Yeah. (laughs)
- All right, Bob.
- All right, next one, number three.
We have talked about this before
and we've talked about with running.
Brad and I used to be heel to toe runners.
- [Brad] Ah, yeah, heel strikers.
- [Bob] You hit heel first, and then you roll onto the foot.
When the heel would hit,
there's a force that comes up through the body
and puts more stress on your knees and your hips.
- And your back.
- Yeah, so we both made a revision,
and we start where our first initial hit is more on the arch
and the forefoot and the back foot at the same time.
- I actually tried to do mostly on the forefoot.
- Yeah, I'm actually more forefoot now too.
I really am.
I've had no adverse effects from it.
Your calf muscles get sore the first time you do it,
first couple times.
- It took me a while to
- Yeah, it takes a while to adapt.
- strengthen and psychologically run that way.
- So now let's say, "Well, I'm not a runner."
Well, the same thing is true with walking.
When you're walking, if you can't see your toes
through your knees when you step,
you're too far back.
When first stepping like this,
I should be able to see my toes.
My knee is bent a little bit.
- [Brad] That's why you wear those socks
with the white colored toes.
- [Bob] No, that wasn't planned.
(Brad laughs)
These are the things that'll help you do this
if you take a shorter stride.
If take a really long stride, see I'm hitting the heel?
- [Brad] Yep.
- [Bob] If I take a shorter stride
and I kind of lean forward a little bit,
actually they tell you it actually feels like
you're falling forward a little bit.
- This is weird for me.
I still always question Bob on this,
because I can run four foot,
but when I try walking for four, I feel like I'm doing this.
(Bob laughs)
- We're not saying buy into it completely,
but it can make a difference.
I've seen people that...
Again, you walk a lot through throughout the day.
Each time you're pounding.
You're pounding on that foot.
It's gonna actually make things worse.
All right, where's my model, Brad?
All right, the next one.
- We don't have any models yet.
We can't afford them. (laughs)
- Yeah, well, we got a couple.
- Oh, those models. - You wanna take these two?
- Yep.
I thought you meant like Jennifer Aniston
or something like that.
- No, no, we couldn't afford her.
You know she's worth like, I think,
a couple hundred million.
- Bob, you can't put a price on a person.
- Yeah. (laughs) - I read that in a book.
- I'm talking about mobility in the foot.
The foot, again, is up of several bones here,
and each of those bones is held together by ligaments.
Well, if they're tight, they're not allowing movement there.
Like for example, I'm not getting movement here.
It's gotta come from someplace.
You're getting mobility from someplace,
which means you could be over working a joint.
So you wanna make sure all the joints are mobile
and moving and healthy.
So a way to do that is very simple
is you can take some type of ball that you have at home.
You can use a golf ball.
That's pretty aggressive.
You can use a tennis ball.
You can use a lacrosse ball.
Now these were kind of made for these.
They're a little spiky,
and they're plastic and they're hard.
They're actually probably more from massage of the foot,
the soft tissue, but there you go.
Brad's showing you the way.
Now that golf ball (Brad groans)
isn't that...
So that's really probably getting some mobility there
if you're using the golf ball.
And so I'd actually recommend using one
if you can steal one from a golf course.
(Brad laughs)
- [Brad] Yeah those people get in the pond.
just jump in the pond.
And actually I think it's nice to have different sizes,
'cause like this one is a lacrosse ball.
If I use the tennis ball, it's a little softer,
and you can do a little more with it,
a little more pressure.
- [Bob] Yeah, you can push into it more.
- [Brad] After you get used to that,
you may wanna go into the more aggressive one.
- So what's nice,
if you work at a desk,
you can just have one below your desk,
or put it below your desk.
While you're working, you can go ahead and work that foot.
- You have to take your shoe off, of course,
but you don't have to take your sock off.
- I would definitely give it a try
if you've been having foot pain.
It's worth a go.
All right, the last thing, number five is the thing
that you might try is actually, yes,
work on the soft tissue itself like the fascia.
And there's a lot of soreness that can happen.
Now you can do a massage yourself like Brad is doing.
You can do splaying and circles.
And we actually have a video on that
that takes you through the whole thing.
But what's easier is actually use our giveaway this week
is the handheld massager.
So you just need to win it,
and then you'll have one. (Brad laughs)
But what I like about these is
I don't think you can use a massage gun on your foot
very well, a gun.
Test the gun.
- These are fairly aggressive.
They're made to get into a lot of soft tissue
like your thigh, your buttocks.
- They're good for the big muscles
if you wanna,
but this one, first off, it's a lot less expensive.
I think it's 30 some dollars with a coupon.
I don't wanna quote, it varies the price.
- About 30, $40.
These are over a hundred.
- Brad, do you wanna? - Yeah, I wanna do that.
- So there's different heads for the massager too.
So like this one would probably be too aggressive
for it, wouldn't you say?
- Well, yeah.
It's one of those things.
Some people are really sensitive on their feet.
I've found that out with patients,
and other people accept more pressure.
- [Bob] Now if you hit a tender spot and it's too much,
work around the tender spot.
Oh, there we go.
Anyway, give it a try.
You'll find out if it really helps cut your foot pain down.
Give all these a try,
and let us know if you get some aid from it.
- This actually feels real good.
I'm gonna keep doing it after the videos done.
- All right, thanks for watching.
- Take care.
(cheerful tone)