♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- (claps) Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Today our topic is foot pain.
We got 10 surefire things for you to try
and we're gonna talk about the top of the foot,
bottom of the foot, side of the foot,
we're gonna cover all the pain problems.
- The gross anatomy of the foot, we've got you covered.
- Some people would say it was gross.
By the way, if you're new to our channel,
please take a new, take a. (both laughing)
Take a look at our channel and what am I?
I'm way off here. - Yeah.
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- There you go. - We provide videos
on how to stay healthy, fit, pain free
and we upload every day.
Also go to bobandbrad.com, go to the giveaway section.
- That's right. - We're giving away,
a beauty this week. - Oh.
- We're giving away a SleepOvation Mattress,
700 tiny mattresses in one
and it is the most comfortable mattress you will sleep on,
especially if you've had pain.
- Right, right, Tanner, our video manager just got one
and you can tell, he's fired up today.
- Yeah, he had a good night's sleep last night.
- Yeah, they don't look like this, they all come wrapped up.
- This a sample.
- Yeah, this is one of those cutaway views.
- So go to bobandbrad.com, go to the giveaway section.
- Oh, there you go. - Or go to Facebook.
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to the top of the page, go to Twitter, Instagram or TikTok,
if you want a 60-second version of our program.
- And we have podcasts out there now,
I was listening to one yesterday about Aspirin with Chris.
It's such a good information,
I learned so much about baby aspirin, adult aspirin.
- You're becoming smarter. - Where it came from,
the history was fun.
Alright, here we go, let's get rid of this.
- It's amazing how, when you've got something in your mind,
how it used to be just a habit
and when you get off of it, it really, when I script it.
- Oh yeah, yeah, yeah.
- Alright, let's talk about the first thing.
Let's say you're having pain on the top of the foot.
Well, I got some drawing on the foot,
just ignore that right now. - Okay.
- But if you're having pain on the top of your foot,
one thing that could be happening
is the tendons could be bound down a little bit.
So one thing you could do is actually take like a firm ball,
like a lacrosse ball.
- Keep going, Bob, I just got something I wanted to grab.
- And you're gonna do tack and twist,
this is a Kelly Starrett technique from his book,
"The Supple Leopard"
and you're basically gonna take the ball,
push down and twist, push down and twist.
Now a lot of people get pain right in this area here,
I had some pain problems with this one,
I was running and it lasted for quite a while
and I actually had to stop running for a bit, right here.
- Oh yeah, yeah
and didn't you say with our hammer toe video,
that sometimes with hammer toe,
it may be more prevalent and this is beneficial.
- Right, and I'll go right into that, Brad.
By the way, you can move your toes,
while you're doing this too. - Yep.
- That's really a helpful thing.
But for us, I'm gonna show a hammer toe stretch right away.
So the hammer toe stretch,
I got the thumb right here on the bottom of my foot
and I'm taking my fingers and I'm pulling like that
and I'm giving it a stretch
and this provides kind of a counterforce.
- Right, kind of a lever, lever point right there.
- [Bob] Yeah, if you have hammer toes, which I do,
slight version, this is a good stretch just to do, you know,
a couple of times a day you can actually do it.
- To help manage them. - Yep.
- [Brad] And keep them from getting worse.
- Getting worse, right. - Hm-mm.
It feels good too actually.
- Alright, the most simple thing you can do,
if you have pain on the top of your foot
and I wish I would've known this, Brad.
- What?
- Actually all you do is put your shoelaces,
so that they actually create a gap.
- You just cut them?
- No, I just- - Oh, you re-laced them?
- Yeah, I re-laced them.
- [Brad] That's all, that takes pressure off of that.
- [Bob] Takes pressure off the area
and I always felt like I was tying my shoelaces too tight.
- [Brad] Yeah, yeah.
- And so I actually, I did do this,
I didn't know about this,
but I would loosen up my shoelaces.
But this would have been fantastic for me.
- [Brad] Yeah, 'cause they get a little snugger
up here and there. - Yeah, really simple design.
- Well, why didn't we think of that?
- Yeah, I know, why didn't we think of that?
- Where did you get that information?
- It was a pediatrist. - Oh, pediatrist,
well, yeah, that makes sense.
- Alright, next one is we're gonna talk about,
now let's talk about some pain on the bottom of the foot,
very, very common, we're talking about plantar fasciitis.
Generally you feel the pain,
you can actually see the plantar fascia on me, can't you?
- Oh yeah, well, he'll stretch,
I'm not touching your foot, yeah.
Well, yeah, I don't know if you can see that very clearly,
but you know, in person you can see that.
- [Bob] It kind of got strands, that went up to the toes,
but this right here, often the pain is right here,
right on the inner side of the arch
and so these are some of the things we recommend.
One is doing the plantar fascia stretch
every morning before you get out of bed.
So what you're gonna do,
because this fascia goes right up into the toes,
you actually grab the toes too and you pull on those
and dorsiflexion, I'm bending the ankle up
and I'm pulling the toes at the same time.
- [Brad] Yeah, so if you don't get the toes,
you'll feel the difference when you just do the front.
- [Bob] Right, I just do the forefoot, it's just not enough,
you've got to get the toe in.
What's nice is you can wake up, you can easily do this,
you can apply a stretch for a minute or two
and then you can go ahead, put your shoes on,
because we want you to wear your shoes all day,
when you have plantar fasciitis
and you can go throughout your day.
- Yeah, as it improves, you can go back to normal footwear,
not barefoot, but you know, while it's inflamed.
- The other thing we're gonna recommend
is using a foot massager.
These are, I mean, especially if you have problems
other areas too, these are really great,
because they can be used on so many parts of the body,
but really, really work well with pain in the foot.
You probably won't be able to tolerate massaging
right over the tender area to begin with.
- So I've got the air cushion one on, it's softer.
You may want to use the round one
and it all depends on how it's working.
- Yeah, best you might even use the bullet one.
It comes with five attachments.
- Yeah, so you're gonna work at, you know,
again with plantar, oftentimes here is the tender spot,
so you're not gonna go directly over that,
where it's very tender, you'll work your way around it
and this, even if you don't have plantar.
- This is a treat. - This is a real nice,
'cause your feet have been, you know, in your shoes
and circulation may not have been very good,
because maybe you're sitting or standing.
People who stand for a good part of the day
is a really good way to get that circulation
in the soft tissue. - And what you can do,
with this, you can actually move the toes,
while you're doing this. - Yep.
- Yep, exactly,
it'll get different parts of the arch
and it'll work really well.
- Bob, we got a little time here, I think.
If you do use the rounder to give some distinct advantages
over all the other heads is,
let's get this thing going again, there we go.
Get it going and instead of going straight on,
you can go sideways. - We lost it.
- And when you go sideways, you get a different movement
across fiber massage versus that impact massage
and that can be really advantaged,
particularly I think over the tender spot,
you will be able to tolerate it with this at a certain phase
versus going straight in, so just a little trick,
that we figured out with these massage guns.
- The other thing, which may not seem
like real direct treatment to the foot,
but we actually want you to stretch out the calf muscle.
A good way to do that is actually using a foam roller.
- Sure. - If you want to grab
a foam roller real quick, Brad and I'll show that.
Move these things out of the way.
- Are you able to get down to the floor, Tanner?
- Oh, I was gonna do it up here.
- Oh, you're gonna do it up here?
- Just so they can see. - Sure.
Normally you would do this
on a carpeted floor is probably ideal.
- So you can start by doing both,
'cause that's probably, you know,
if you haven't done this before and the whole idea again
is for if your calf muscle is tight,
the forces are gonna be transferred to the feet.
If you don't have enough motion in the calf,
it's got to come from somewhere,
so it's gonna come from the feet.
My daughter, Sarah did this alone
and that took away her foot pain.
- Yeah, so he's saying, you can go ahead, Bob,
but, you know, because the calf muscle, there's two soleus,
and the gastroc are part of the Achilles tendon,
which is connected to the heel, it's all part of a chain.
- It's all one unit. - Yeah, it's one unit
all the way up into the forefoot and toes actually.
- Now the same with this one, you want to rotate in,
get part of the calf, rotate out, get part of the calf
and you can be moving the foot, while you're doing this
and you're gonna find you get different fibers
and muscle, when you do this, it's the one I do daily,
'cause I work my calves a lot with running.
- Right, well, yeah, and most people do.
If you're up on your feet, walking or running
to stretch them and keep those muscles supple, if you will.
- Alright, so let's say you didn't want to spend any money
on equipment, Brad, you could actually do massages
to your feet by yourself by doing circular.
You can actually take your thumbs.
- Yep, one or both?
- Yep, and you know, this feels really good too,
you just have to do it. - Yeah, this'll work,
you know, your thumbs get tired after about a minute or two.
- [Bob] And then the other one that works really well
for this, this one helped my wife is splaying massage.
So you put your thumbs together
and then you pull them apart,
put them together, pull them apart.
- If you have arthritic thumbs or fingers,
this will be challenging,
that's where the massage gun takes over.
But if you don't, I don't know if you have this on there,
but I like to do this and give them a motion between-
- Yeah, it's mobilizing the joints.
- Yeah, and we've got one coming up.
- Yeah, the final one thing we're gonna show
is how you can mobilize the joint.
- Right, I jumped ahead, sorry, Bob.
- No, that's alright, it's actually a really good idea.
I think as much as you,
you can look at the bones of the foot.
- Right behind you.
- And you'll see that there's a lot of bones here
and if you can mobilize those bones,
quite often, there's stiffness between the joints.
- Yeah, mobilize within reason.
We're not gonna take a hammer. (laughing)
- Now this one seems maybe unrelated,
but I get foot pain from calluses.
- This is kind of more of a older person thing,
not so much for the younger people, but there may be some.
- I'll get calluses like on, right here's one.
- Yeah.
- I don't know if you can see that
and I just shave them down, I use this, what is this called?
It's called a microplane, I love this thing.
- I know Bob has got a big fetish,
you've probably got one in your car.
- You say fetich, but I do have a desire for that.
- It's a footish.
- A footish, that's good, (laughing) I like that.
- Yeah, but go ahead, do a little demonstration.
- Sure, I'll just go ahead and do it.
- Whoa, you can hear it, look at this.
(Bob laughing)
Well, I got a surprise for you today.
'cause every time you've done this demonstration,
I thought I gotta do something.
So I think what we should go next is we take this baby out.
- Oh, my God! - Come on,
we'll get this baby going. (grinder whirring)
- What do you have that here for?
- For that foot, we can grind it.
- What do you have this here for?
What is wrong with you?
Alright, moving on from that, we have one left,
we're gonna mobilize.
If you have pain on the outside of the foot,
this would be a right foot.
Now quite often, what happens, you see the metatarsal here
and Brad has drawn that on my foot
and it attaches to the cuboid bone
and the cuboid bone actually attaches to that metatarsal
and also fourth one. - Sure.
- But this bone often gets stuck down
and so we're gonna do is grab that bone and pull it up,
while I'm holding onto the fifth metatarsal.
I know there's a lot to this, but Brad, it's not that hard.
- Well, it's easy, if you're really familiar with anatomy.
- So you follow the foot down on the outside of the foot
and you'll find out if this hurts or not,
you'll know right away and there's a bump here,
that's the end of the metatarsal.
Right off that is the cuboid bone.
Now, if you push on this and you go like this, ow!
Mine is a little bit hot, not too bad,
but I can grab this bone and grab the cuboid
and I pull up on it.
- You're pulling up on the cuboid?
- Yep, I'm pulling up on that square bone right here,
cuboid, I imagine that's why it's called cuboid, right?
- Yeah, it's square.
- Squarish.
- With a good imagination.
- It's not too bad, mine's not too bad.
But if you're having trouble with that,
it's gonna be hot as they say, or very hurtful.
- So if that doesn't hurt,
we do have another video on side of the foot pain,
that talks about the tendonitis,
that you can get through there
and that's a different treatment.
- Yeah, I would try this first though, very common
and it's very easy to do and you're not gonna hurt anything,
if it hurts too bad.
- Don't do it.
- Right, but if it doesn't hurt at all, it's normal, stable.
- Alright, Brad and I can fix it just about anything.
- Except for.
- Broken hearts. - That's right.
- And that's quite far from the foot.
- Yeah, so there's no relation with this video,
so we'll carry on.
(light melodic music)