- All right. Do you have plantar fasciitis?
We're gonna show you
the three things you should do for sure.
- Say no more Bob.
- On the count of three. - For sure.
Is it like this or like this?
- Either one is fine. - Alright.
♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet. ♪
When you have plantar fasciitis
or fasciosis you wanna do these three things, Brad.
Before you even geto outta bed in the morning.
Number one, you wanna stretch your foot and put on your shoe
or slipper because all night long,
what has been happening, Brad?
- Well, your foot is planter flexed.
In other words, your toe is pointed down.
Putting these tissues on slack
and they'll actually tighten up slightly.
- Right. And they're starting to heal.
- Yes. And then they heal and that matter.
And if you stand up and put weight on it right away,
it stretches it like that and it tears and it hurts.
And it's not fun.
- Right? You wanna show a stretch?
- On my foot?
Oh yeah. I'll take this off. It might be easier to see.
So you could do this actually lying down in your bed
before you get out. - Exactly.
- Put one foot up like this and like this,
and there would be -
- I'm impressed. You said lying, right?
- I know. I thought about it.
I've been practicing over the weekend.
So we go like this, but don't let your head hang
over the bed and you know, you're just going
to work on your range of motion first.
And then as that gets stretched, you'll feel it stretch.
Then you can come back to here and then make sure you
get the big toe, and actually all the toes.
And take your time with that.
If it's real tight and painful,
you're gonna have to work with it.
And are we gonna do a little bit of massage?
- Yeah, that's number two.
- Oh, that's number two? I don't wanna jump the gun.
- Alright. And then you put your shoe on or slipper
before you get outta bed. - Yeah.
- So a couple times a day, Brad,
you're gonna wanna massage the bottom of the foot
and the calf muscle. - There you go.
- Because if the calf muscle is tight,
it will affect your foot. - Right.
- Now, you can do it manually with your hands.
Wanna show that Brad? - Sure.
- Start with that. - Yup.
So in a seated position, I like it doing it this way.
You can go in this figure four position like this
and with your thumbs here on your foot,
we're going to actually, the fascia remember,
goes from the base to the toes all the way to the heel
and right here's the typical -
- [Bob] That's the sore spot, right?
- Yeah.
So I like to start with doing circles.
So my thumbs are like this.
I grab around and you're gonna get deep
because you need to get that fascia to move
and you're gonna work and I'll go towards the heel.
- [Bob] You gotta be powerful.
- Yup. Your thumbs will get tired.
You know, if your thumbs aren't getting tired
and sore after a minute or two,
you're probably not going hard enough.
- [Bob] You're absolutely right.
- When you get to that sore spot,
you don't wanna get over it if it's really tender.
If it's a little sore and you work over it
and it starts to feel better in about 10 or 15, 20 seconds,
then it's okay. Then you can work it.
- In splayes like this, push in deep, pull apart.
- [Bob] You wanna do my feet?
- No way in God's green earth. (Bob chuckles)
Am I gonna touch your feet?
I don't even know if your wife would.
- No, she wouldn't (Brad chuckles)
- Agreed. This feels good even if you have healthy feet.
- Alright. You're also gonna do the calf
which is really the same thing.
It's really difficult to do with your hands.
I mean, you get in there and massage it
and I would like to see you do this several times a day.
- Yup. - Once, two, three.
- [Brad] You might find one tender spot where it just
seems more knotted up or sore.
And you will wanna work that area a little more.
- [Bob] So a better alternative is to use a massage gun.
And we have the EM19 here.
Brad, do you wanna actually show this?
I'm gonna talk about it little a bit.
- Oh gosh, yes.
- The EM19 is our new massage gun.
It's actually available at 500 Walmart.
- [Brad] Walmart stores. Big box stores.
- [Bob] Yeah. So you can possibly check our list down below
in our website, bobandbrad.com and it will be linked below.
And it'll demonstrate, it'll show which stores
have the massage gun.
In addition, you can go to Walmart.com.
Is that enough commercial, Brad?
- [Brad] Yeah I tuned you out a long time ago,
I'm having fun here.
But this will go up to 20 speeds.
I got about eight or nine right now
and you're probably not gonna go straight in like this.
Because that just kind of beats things up.
I like to go at an angle, especially with the round head.
There's five heads that come with this
and the round head works really well for this.
And you know, it really gets in nice
and deep and it does not wear your hands out.
- [Bob] Right.
You don't get carpal tunnel along with plantar fasciitis.
- Now Bob is the local expert on doing the calf.
- Right.
- So I'll allow him to work that while -
- Sure, I actually like the bullet one quite often.
- Oh yeah. That one really gets deep.
- I'm stopped at the gun. All right, I'm back.
I got the bullet attachment to the gun.
Brad, it comes with what? 1, 2, 3, 4, 5, 6 attachments.
- It's really not a bullet.
It's just a plastic. - Bullet shaped.
- Bullet shaped. And it's firm.
Hard plastic.
- [Bob] Like really get in there. Yeah.
- [Brad] Now this is really up to you. Do that.
If that's too aggressive and actually I like it.
- [Bob] Probably will be too aggressive.
- [Brad] They have two round ones, you know?
And if you wanna start, some people may wanna start
with the biggest round one.
It's a little softer, a little less aggressive
but you do what works for you.
- [Bob] Yup. And you can go the length of the muscles.
- [Brad] Yes.
- [Bob] Or you could go across the muscles.
- Right.
- Well, we'll move on to number three, Brad.
- Number three.
- Number three, Brad.
In addition to massaging several times a day
I'd like you to stretch the calf several times a day.
Now you can do it if your at your desk, you just use a belt.
- Yup.
- Take your belt off your pants.
(Brad wheezes) Don't let them fall down.
- [Brad] You know if you work from home, it's no big deal.
If you're here in an office, don't worry about it.
- [Bob] And you can pull the fore foot toward you
and you feel a stretch there. It'll subdue.
- [Brad] Yeah. I think if you have your shoes on,
it actually works a little bit better
because it, the belt kind of grip.
- Right. - To the sole of the shoe.
- Good point, Brad.
- Should I show them the other options?
- Yeah go ahead and show the other option.
- If it happens to be a wall somewhere by you
which there usually is, put your hands up on the wall
and this is the one I'm stretching, put it back.
Point your toe towards the wall,
flatten your heel and lean forward with your knee straight.
You hold that for 10 to 15 seconds
and then bend the knee and go forward.
It gets a different muscle. It gets that deep soleus muscle.
If you wanna know that. And work that for, you know,
even a minute or so and do that throughout the day,
two or three times at least.
You could do it more if you'd like.
And you should probably get the other foot too.
Even though that one may, may not have plantar fasciitis.
- [Bob] And if you wanna put in a comment,
talk about Brad's socks that he's real proud of.
- Yeah these are my favorite socks.
They're, what are they?
- Oh, those aren't your favorite?
- No, they're, well, they're one of my favorites.
- One of your favorites.
- If you happen to have an incline board like this
these actually work better I think than the wall stretch.
You can buy them, you don't have to.
- [Bob] Brad made this one.
- [Brad] Yeah.
And we've got Bob and Brad
that shows you how to make one of these.
- [Bob] If you're handy.
- [Brad] Yup.
- [Bob] Like doing that type of thing.
- Yeah. There you go, Brad.
- I'm feeling strong like bull Bob, once again.
- Yeah. We get rid of that plantar fasciitis in a jiffy.
- Yeah. And we can fix just about anything except for -
- A broken heart.
- Yeah. And we will continue to work on that endlessly.
- We study a lot.
- Yeah. (Brad and Bob wheeze)
- Don't get anywhere.
(energetic music)