# How to Correct Walking to Stop Foot Pain & Drop Foot

## Метаданные

- **Канал:** Bob & Brad
- **YouTube:** https://www.youtube.com/watch?v=A7IMVu1gfSU
- **Источник:** https://ekstraktznaniy.ru/video/43008

## Транскрипт

### Segment 1 (00:00 - 05:00) []

Welcome everyone to the Bob and Brad pre-live show. Five minutes before the actual live. — Yeah, that's pre-live before we're live. We're pre-live, of course. It's kind of like when you're in the womb. Anyways, uh let's go on the uh today how to correct walking, stop foot pain and foot drop. Uh the reason we put all these together is because they all relate to each other. If your walking uh is not correct, you can get foot pain. If your foot has pain, that can affect your walking. And foot drop is something that kind of fits in there. And we've had a lot of people ask about it, and I thought this is a perfect time to put it in. So we are going to start today with uh drop foot and uh is it drop foot or foot drop? Actually it's drop foot. Uh so we will get into that. Uh so that's the first part. The second part we're going to talk about some footwear issues some basics of that and the implications of foot health. Depending on what kind of footwear you are wearing you might have some surprises with that. Um, soft toe, soft knee walking. — Yes, foroot walking. — Why did I put toe in there? Anyways, yeah, that we will go over. It's a really nice way to It doesn't cost you anything. Just a little effort uh to change your walking pattern, which can really help joint pain. Um, then we'll go on to foot and ankle stretches, and then some nice soft tissue massage related to the foot. What do you got there, Mike? While we're looking at our countdown for three more minutes, I figure I'll let everyone know that we are having a large Amazon sale March 25th. So, tomorrow through the 31st, uh we have numerous items going on discount through this period. So, we have heating pads, back massagers, a wrist wrap, a neck massager. We have a whole list here. I can't even read all of them, but we have an assortment of different massagers, different heating pads that are going on sale or discount. I think even our massage chair is — Yeah. our big massage chair, which is uh been well accepted by everyone. Uh we're real happy with it. It's going to be on sale. So, check that baby out if you're interested and you're uh in the market for that. Check it out. It's a good deal. — Yeah. Runs from tomorrow through the end of the month. — There you go. Did you talk about the giveaway? No, we also give away something every week at Bob and Brad. Uh it was on display earlier on screen, but you just go to bobandbrad. com and find our giveaway section and you can sign up for your chance to win something. Uh each week you do have to enter to win whatever the prize is. This week we are giving away the ThermiteEx far infrared heating pad. This is the platinum model. Uh it's a very good deal because it's a giveaway. So, uh, it's quite expensive, but it works well. — Yeah, it's you there's no way you're going to get heat more than 2 in deep, which this does work with a standard heat pack. Uh, and it is far infrared and to produce that, uh, you have to have a little more put invest a little more money into the materials and that's why it is built very well. — And good morning everyone. I think we can stop rambling here and say hi to our audience watching. We got — Are they saying something? Kimberly from Good morning, Kimberly. She just said — Oh, good morning. Where you live? I mean, you could tell us, you know, if you don't want to give us exact location, you know, just the state or the country is good enough. — Yeah, — but give us more details if you want. — Oh, we got Janet from Michigan. Hello, Janet. — Janet, nice to see you this morning. Or hear you read your, you know, you know what I mean. — Yeah. — Uh, we funny. Last week when Brad was on vacation, we had a big snow blizzard here. — It was beautiful. — And Brad was in Florida being nice and warm. — Yeah, we had 10 inches of sand. — Yeah, 10 inches of snow. Oh, now the comments are popping in. They were just a little delayed there. — Deborah from Minnesota. — We have Mrs. Dlistens from Illinois. Oh, Kimberly's from Minnesota. We got Taylor from I don't know, Taylor from somewhere. Deborah, Minnesota. They're popping in now. Gustav Gustavo, if I'm pronouncing that properly, from Rochester, but not Rochester, Minnesota. Rochester, New York. They a few 100 miles difference there. — Well, yeah, a little bit different. — Very glad. — Taylor from California. We got Eleanor from Thunder Bay, Ontario, Canada. — Ah, that's a nice name. I would like to live there just because of the name. — You got Kate from St. Paul. — Yeah, St. Paul. Yep. There's a St. Peter, too, but that's a different town. Anyways, — Michigan. great state of Michigan. — And now, good morning from Oregon. Don't say Oregon.

### Segment 2 (05:00 - 10:00) [5:00]

— Brad, the two most famous physical therapists on the internet. — Not Oregon. — Oh, look at Oh, we're live now. — Oh, we have other lights on. Boy, my head is really shiny today. — All right. I got a I got my comfort pillow with me because I sometimes get nervous on when I go live. Anyways, Mike has got his nice Bob and Brad shirt. It's never been worn before, it looks like. — Yeah, this is a newer one. We had a bunch of merch on our website. Most people didn't know that. You can throw our name on a pillow if you want. — Well, I did want people to see this is what the ThermiteEx uh he Yeah. Platinum model looks like it. It there is a plug and there's another six foot cord that goes into here. Um and it's flexible, nice to wrap around body parts you can use. — Couple straps, too. — Yep. And it is the giveaway. So, sign up for the giveaway at bobandbrad. com, right? — Yeah. — What? No, it wouldn't be. org. — No, we're not. gov. We're not a government entity. Anyway, um first we're going to kind of talked about how we're going to break down this video. The first section is on foot drop for a little bit. So, we're going to talk about that right away. — Yeah. If you didn't tune in for the prelive, I did go through the agenda or the itinerary in detail. Foot drop. We'll go through that because there's a number of people that have this problem. As a matter of fact, uh when I was on vacation, I'm watching people at the beach and uh looking at people's gate. Naturally, — if someone doesn't know what foot drop is, it's typically when the person can't lift their foot up when they swing their foot forward. So, they might kind of drag their foot like this. They might Basically, they kind of lose function of those front shin muscles to help lift up uh their toes while walking. — Right? Commonly, it can happen after a stroke or a traumatic brain injury. Uh there's other reasons than that, but — spinal cord injuries. — Y usually it's a neurological thing, but not always. Whatever. Sometimes you'll have this. They'll plop. You'll compensate by lifting the knee up and then it'll plop down. And you can tell the ankle control is not there. And again, it's because of the muscle in the front anterior tibialis is not functioning properly to dorsiflex or pull the ankle up. So, we're going to talk uh how can you work on that? oftenimes if it's just a tight calf muscle because of a problem here and then the muscle or the neurological uh power comes back to this muscle but you still can't pull your foot up because the muscle back here is too tight. We're going to talk about some stretches to correct that which can be real good situation to be in. — Uh if you have a very serious version of this and you know it and you haven't seen the doctor, I would suggest seeing the doctor. There are certain braces that really help with this as well. Obviously, they cost money because they're custom made for you, but that is one option. But here, we're just going to show you some things you can try at home. — There is one simple little uh home remedy. It's not a remedy at all, but it is something Yeah. A little trick that uh as a therapist I would use this for someone if they came to therapy with foot drop and just so the body knows how it feels to walk a little more normally even though the ankle does not come up due to muscle contraction. You can do that with an assisted device. Now this is about as basic and homegrown as you can get. You simply take — a bungee cord. You get out in the garage or wherever you may have it. Put a If you have a belt on, that's fine. I did put a belt on, so it works. — Anyone seen the Red Green show? This seems like something I'd see on the — It really is. And this is something I would never do for a fix. — It works temporarily. — It's something I would do so the person actually the body learns. Oops, I got my mic wire in there. So, I connect to my belt to my shoelace and watch what happens when I do this. I'm not going to do any muscle activity at all. And I can swing my foot through and I have dorsif flexion. So, there is no foot drop. And what it does, it lets the rest of the body know how it should feel. And sometimes when uh things are experienced the way they should, that can trigger certain muscles to work and we can get that anterior tibialis to work better. or when you switch from this to something you can wear every day like a specific they call it AFO ankle foot orthosis and that's a plastic uh device brace that fits under your shoe under your clothing it does the same thing as this uh but this doesn't cost anything can be quite expensive especially custom ones but it's something you can try just around the house just to see if you can say oh wow that really works well then you should invest or look into an AFO, which you're probably going to have to go see a doctor, probably a physical therapist to get recommendations on the proper AFO, so you don't spend money on something that's too expensive or not

### Segment 3 (10:00 - 15:00) [10:00]

expensive enough. — Uh, the next thing we're going to talk about is just if you're really lacking that dorsy flexion, bringing your toes up towards your nose like we're talking about for foot clearance, uh, we want to stretch into that motion. So, what we're actually going to be doing is stretching our calf muscles because that's on the opposite side here. Uh there's lots of ways we can do this, but we're going to show you a variety of options here. — Yeah. Very good. So, uh the first one uh if you're and probably if you have foot drop, your calf muscle will get tight. So, it should uh be something you do regardless just to keep it loose so that when the muscle in front does return or if it will, then you're already uh loose back here. So, it works much better. The wall stretch is the most basic uh stretch and you can do it anywhere you need shoes on and I need to do it on a floor where your foot's not going to slip like a smooth floor you're going to use with a smooth maybe leather sold shoes would slip. I'm gripping to the carpet here. Turn your toe in towards the wall about three feet away from the wall. The farther away the more aggressive. Now, you want to get your toes to touch like this and then push down until your heel touches there. And now I'm gonna lean forward. This foot is not getting a stretch at all. It's just there to help balance. Straighten the knee out. Stretch. Feel a stretch on this whole calf muscle here. Hold it for 30 seconds. Go back. Bend the knee a little bit. And do the same thing with the knee bent. It's going to get a different muscle and it's going to be a more complete stretch. Hold that for 30 seconds. And you can do that once, two or three repetitions, but do it throughout the day. Now, if you want to get a little more aggressive, Mike is showing a slant board or an incline board. I like those myself. — Yeah, there's lots of different models. Some This is a wider one because you can do exercises on it. Some of them are single like we have back there um to stretch on. So, you just need to make sure whatever you're using has something grippy on the surface and you're wearing your shoes while you're on this. The further your heels are on the floor, the less aggressive the stretch will be. You could certainly just do one leg at a time. You don't have to do both. If I'm doing both, I like to have it next to a wall or something I can hold on to because that way you can kind of lean forward a little bit. And I feel quite the stretch on both my calf muscles right now. So maybe I'll back off a little bit, put my heels down, and then lean forward like this. Again, some people are uncomfortable with both. So you can just really focus on one if you want to go that way. Again, most stretches, you know, 15 to 30 seconds is the adequate amount. And you can do it a couple times. Just make sure to stretch both sides. But obviously, if you most people just have drop foot on one side, so really focus on that side. Make sure that calf is still loose. — You want to show them going right off the step itself. Uh, — sure. — I like the incline board the best, but the step is actually a little more aggressive, but it's sometimes uncomfortable and it's a little uneasy for certain people. it won't feel comfortable cuz if you slip off and go to the floor that would be uh you know undesirable. — So just stand near the edge and then let your heels start to drop off. I'm kind of on my forefoot or the balls of my feet and then I drop down. Hold on to the rails for support. I can't hold on without support right now. And stand nice and tall while doing this. Uh if you have one side tighter, you can certainly just kind of shift your weight to that side. So bend your other knee. Now I'd be stretching my right side a little more aggressively. And you can try it that way as long as you feel safe. And I would definitely wear shoes for this one because you can slip off pretty easily in socks or barefoot even. — Oh, two things uh from the uh comments. Someone again is asking uh they didn't they were they weren't tuned in early enough but there again we'll repeat foot drop and that is when you don't have the ability to pull your ankle up normally when you swing through your ankle your foot pulls up so you can swing through with foot drop that muscle doesn't work so your toe catches and you get this kind of a thing or you compensate by lifting your whole hip up and sometimes you get a slapping motion so that's what foot drop is These muscles back here always get tight if you have foot drops. So [snorts] stretching them as we just mentioned is something that needs to be done. Uh you know that's a good stretch for even a healthy foot. Uh so anyways, what was I talking about? — Next we're going to work on bringing into dorsif flexion if you can't actively raise up and you're going to use a cane to do it. — Oh another comment. Someone's asking about their child having uh flat feet and uh turning in. you know, if it's a child, I know my daughter had flat feet when she was younger. I took her to the doctor and we talked about it and he said, you know, at this age, she's going to be if she's active is her best thing to do. Things grow, things change according to the activity the person does and then keep an eye on it as they get older. Uh if it's still a problem

### Segment 4 (15:00 - 20:00) [15:00]

uh then it should be dealt with through a physical therapist. So, um or whatever the doctor would recommend. Oh. Oh, yes. Now, yeah. So, we're starting strengthening the anterior tip. So, you can pull your foot up. — So, some people can't even activate well, especially if you had a stroke, like they can't lift their ankle up this way. They can't bring their toes up. So, you can try to use you can hook a belt around your foot. You can use a I just have a uh cane here, just grabbing it and then pulling up this way. But, try to think of squeezing and doing that. Maybe do both legs if your other leg does function just so you can try to get that neurological response going and just try to bring it up and then back down. Obviously, we're going to do this a seated position. You could certainly do it long sitting if you're able to long sit as well like this or in bed. Um, but you're just trying to work on bringing it up and try to think about those muscles helping. Don't just let your arms do all the work if possible. So I just want to mention while you're either with the cane or the belt, there's something called eentric strengthening which is really a nice way to start a muscle to fire and therapists use it a lot particularly neurologically say after a stroke. So with this I'm going to pull my foot up and then I'm going to just let it re go down slowly as opposed I just let it drop down. We're going to just do the exercise on the way down letting it down slowly. That's called eentric exercising. Uh it's pro it's been shown to uh be a good way to start strengthening a muscle in the early phase of strengthening. So you can try that or you can just pull up and then assist with the belt. Two different options at early strengthening phase. — Uh the next thing we want to talk about so if you do have some function in the ankle um and you can move it a bit uh what we can do is just some general range of motion. You can do this in seated position, laying down. And you're just going to move your ankles. Uh you can certainly just go up and down for beginners if you're able to and just do what you can for the one side. And you also can go in and out with your ankles. So make sure doing all those motions. If you get sick of just doing this, you can just write the alphabet or your name or something with your feet. So if I did a, you're going to get every little motion. You can do capitals, you can do lowercase, you can do cursive, whatever you want. — Well, I'm gonna just in case someone's not familiar with what you're talking about, I always did it with my patients. I say pretend there's a piece of chalk or you know if you're on a digital world where there's a chalk chalkboard for the older people and then you're going to pretend you're going to write that letter on the chalkboard with your toe and all the planes all the range of motion of the ankle will be covered. Dorsif flexion, planter flexion, inversion, eversion, all those things are covered. And it allows you because you'll get tired maybe by the time you get to E. — I'm on S. — Oh, he's already up to S. That's a healthy ankle. If you've got a weak ankle, you might get up to C or D and your ankle's too tired to actually do what you want to get do. Work with it for a week. You'll gain strength. Maybe you can get up to S like Mike is. Where you at? — I finished. — It's kind of hard to talk and do the alphabet. Remember where you're at the same time. Anyway, — it's a good point. — Uh, next we have seated toe lifts. Oh, okay. — Oh, while he's getting ready, someone asked, is it Kimberly? I believe she said, "How many times for the ankle stretches, the dorsif flexion stretches? " Uh, two to three times a day. Morning, afternoon, and evening. Spend and it's only going to take you a minute, two minutes to go through and stretch those, especially after you get used to it. If you have a tight side, tight ankle, spend more time on that. If you're doing a maintenance stretch, you don't have a real problem, but you want to keep them loose, once a day would be adequate, but you can stretch that stretch quite a bit without any problem. Uh the next one now maybe you have some you can start dorsif flexing a bit that's okay but maybe your toes are really rigid tight and your foot isn't moving well. Um another thing you could try is toe lifts. So with this my heel and my forefoot is going to stay on the floor and I'm just going to lift up my toes. Tanner, you're gonna have to zoom in because I can't really see my toes right now. I even have my toe socks on. — Cute toe socks. They're so cute. — So my toes are coming up all my toes at the same time. And then back. You're smashing my toes. Would you be gentle here? I would. Uh, so my heel and the ball of my foot is staying on contact with the floor. And I'm just trying to raise all my toes up and then bring them down. If you want to try to get fancy, it's a little harder. Actually, it's really hard to see with my black socks on, but I'm lifting my big toe up and then I'm putting it down. Big toe up, back down. And then little toes up, back down. That's the big toe up and back. Boy, these black tip socks are really hard to see everything. We got to get some a different color sock. You know, each toe is a different color. — Anyway, that's more advanced. Um, it's

### Segment 5 (20:00 - 25:00) [20:00]

kind It takes a little bit to figure that out. It took me it out because oftent times I don't wiggle my toes. Don't ask me to do each toe individually. That's pretty much impossible. — We've got someone just coming in from New Jersey. Welcome. Have a good day. And I hope New Jersey. I do that New Jersey. I try to do that accent, but I don't know if that's insulting or not, but anyways, it's been fun. So, uh, and also someone from Iowa, right next door, south of Minnesota. Looks like they're moving back to, uh, California area of San Francisco Bay. — Our video doesn't have captions while it's live. Well, I am sorry. I think the replay will have captions because then they can figure it out, but I guess doesn't have closed captions while we're live. — Yeah. Well, we — probably hard for the computer system to figure it out. — We're not a We're not able to do that technology yet. Sorry. Uh, no. — Oh, did we do the standing up against the wall? — No. — So, if you're able to start to dorsif flex, but it's not real strong, you get very fatigued, and after three or four of them, you can get up high and but then it gets weaker and weaker, h, it might be time to go to uh maybe up to 10 repetitions. Use the wall. Once again, the wall is wonderful for exercises. If we can just see my feet. Uh you can This is best to be done with shoes on. You get your feet about a foot and a half from the wall. You're going to have uh something so your feet do not slide out on the wall and simply lift your toes up off and rock on your heels. That is all anterior tip muscle activity responsible for that motion. So we're going to go up. You might just start out here. And the goal is obviously if you got one weak foot, which typically is a issue, this one goes normal and this one only goes to here. Um, you know, after time, try to do sets of 10. You get 10, you're tired. You might be done. Wait for, you know, in the middle of the day, come back and do 10 more. And as you get stronger, it may take a week or a few weeks, but we're just going to try and get equal range of motion on both sides. This is a really nice isolation strengthening muscle exercise for that muscle particular. — Um, that kind of covers everything about drop foot. What about walking on your heels to help? — Oh, that's — Oh, with drop foot. Yeah, you can do that if you're able to. — That's pretty advanced, but yeah, if you're able to do it, uh, and see if you can hold up the weaker foot as well as the other foot. Compare the not so good to the normal foot. There you go. Um, — good for balance. Here, hold this. — Yeah. Sometimes that people I've had people do this with foot things. They call this a penguin walk. — Oh, yeah. That's an interesting name. — Yeah. So, you walk like a penguin. — You got nice shoes on that. They got those pretty blue. — Yeah, pretty blue one. — Souls there. Matches something. Oh, matches the Bob and Brad. I knew I saw that. Now, I do want to all serious. I want to get talk about if you have drop foot, it is typically something that does not get better overnight. Doesn't get better in a week. It usually takes longterm weeks or months depending on the cause of it. Um if it's a neurological cause, you're not getting uh the neurons are not firing the muscle down there and that does not get better. Well, then that's when it's time you're going to need the support, the ankle support that stays in and they work really well. I'm surprised at the uh AFOs they call them I mentioned earlier. So, uh, work closely with a doctor or therapist if you're getting discouraged to find out other options because you can remedy it through the supports. Often times, I've worked with a lot of people who wear AFOs for their drop foot and it's really hard to tell they have a problem. — It's still important to try to do motion um, even with the caner assistance because it does get tight. I've worked with a lot of people with strokes and it just you can start developing a tone where your foot is almost just down and planter flexed and then walking and getting the AFO on can become problematic. People can also start to get some swelling in that leg long term just from not moving it or using it. So, it is very important to keep doing what you can even if you neurologically can't activate it. Um I know it gets kind of challenging but just trying to stick with some sort of routine um to at least move it. Some people will if they have other muscles in their legs that are still working and functioning on that side. You know, uh pedaling a stationary bike can really help because that does work a lot of it even with your AFO on just to get a lot of circulation and blood flow in that leg to help with any possible other issues you may develop. So, — and look at this. We've got a commenter saying he had drop foot when he was a child and he outgrew it uh or whatever as he got older in his 20s. She's uh doing fine now. So that's interesting. — Um so we have our next section is on footwear for a little bit. We'll just talk briefly on footwear now. — Maine. Someone from Maine. Yeah.

### Segment 6 (25:00 - 30:00) [25:00]

— Hi. Someone — I wonder if they still got snow in Maine. Can you put a note in there if you still got some snow if they're in Maine? Uh anyways. Yeah, the footwear thing. Uh and this is something personally I found made such a difference in my life — as far as footwear. Oh, we lost a half a shoe. Well, there — we lost our cutaway shoe. — It's around There it is. It's right under my — Oh, — my butttock there. — Uh, so when looking at footwear, obviously things like high heels can be very problematic or any type of heel elevation. Now, most shoes, — well, they're okay to wear to parties or social events, but not a daily basis. — No, a few hours a day is fine. If you have dress shoes you need to wear for a few hours a day, that's fine. Or like one day a week. You just don't want to wear these shoes all the time because if your foot is in a type of narrow box toe shoe like just this normal shoe here, it can actually start squishing your toes and change the shape of your foot. If — What squishes your toes? — The toe box does. The shoe itself squishes your — But if you have high heels, it actually amplifies. — It amplifies it even more because you have more pressure on your forefoot. — Yeah. Your foot slides downhill because you got that higher heel and it just makes everything worse. — Yeah. If you actually look at um — people that are more Yeah. What am I trying to I was going to say tribal people that are in other countries that are you know don't wear shoes at all. Um indigenous people. Thank you. Whatever I'm looking for. Um they don't wear shoes at all. And if you look how wide their toes spread out and most of them don't have foot problems unless they cut it on a rock or something, whatever they're walking on. But if you just look at their feet compared to people that wear shoes all the time, our feet are squished up. We get bunions, hammer toes, planter fascitis, we have weak foot, low arches. Uh, a lot of this comes from your footwear. And most shoes nowadays have elevated heels. This one even does. You can see on the cutaway here, the heel is higher off the ground than the forefoot. This promotes heel striking pattern. This shortens your heel cord, tightens your calves up, puts more pressure on your forefoot, and cause a lot of issues. So, just to know if your shoes are right for you, you can take your insert out of your shoe. I don't know if this insert even comes out of this shoe. It's kind of built. Oh, we cut it away. It's built into it. But you can take your insert out of your shoe and make sure your foot doesn't expand over it because then that shows your toe box is probably too narrow. — Oh, there you go. That's the insert. A lot of new shoes has an insert. Sometimes they're glued in. — Yeah, this one fits well. It's no real issues. I have plenty of room for my toes. If it's your foot is naturally wider than your insole, your shoe is way too narrow for you and it's causing a lot of problems. — It definitely is. Um, — which part? — If your foot goes over the edge of it, it's showing your toe box is too narrow and it's going to squish your toes. So, if you look in these toe boxes, you can see the difference here. So, this one shoe on this hand, you can see how wide that toe box is in comparison to the toe box on this side, and that's going to cause your toes to squish in. If this was actually my shoes, which they are not, I would put my feet in there, but they're too big because they're were Bob's shoes that we cut apart. Um, yeah, my shoe my foot still has plenty of room because it's two sizes too big for me. — Right. I think that's a really good question that you need to understand is that Tanner, our camera person, uh, mentioned. I do this in my head. I talked about having an analogy because your foot is like your hand. We got, you know, five digits for we got fingers instead of toes. But if you put your hand into something and you squeezed it up and you left it squished all day long, so you had no finger motion because it's all squished and you did that for a few weeks or a month, your hand is going to get very weak. Your fingers are going to get weak. Circulation is going to change. Your hand will become nonfunctional as you know it. And the same thing happens with your foot but on a different scale because we don't grab things with our toes. But balance is really critical to have active, healthy, functioning toes, which on these pointy uh shoes that are narrow, they're going to absolutely atrify the muscles that get weak. You're going to have poor balance, particularly as you get older. Um, I found this out. I used to wear a pair of shoes all the time that I could slip my feet in. Didn't have to do anything but put my feet in. They were nice shoes. I could go to work and wore them for years. And I quit doing that about four years ago. And I can't tell you how much better my feet feel because I have wide toe box like this shoe. And yep, there we go. Here, here's one. Um, and then, uh, just recently I put on those old work shoes I had because they're easy and they look good and I, you know, go out in public with them to a nicer thing. But I realized within 30 minutes my feet starting to hurt because I'm getting squished in. And they weren't that tight, but even a little bit uh, really

### Segment 7 (30:00 - 35:00) [30:00]

makes a big difference. So, uh, for the cheapest wide toe box shoe that I use on a daily basis are Crocs. We're not affiliated have any affiliation with Crocs at all. Uh, I'm just saying this because it's a wide toe box. And, uh, I can slip them on and off very easy. And they're so comfortable. And if you go outside, you know, I like to go outside, do a little yard work, you can get these in the mud, a little thing. If you got a dog and you got a little doodoo there, you can take, you know, you take them off and you put them in the slop sink or in the garden hose, clean them off, get a little air out and you're ready to go. Uh, these are quite a they're these are years old. I just love anything, but the whole point wide toe box. — Uh, now zero drop just means the forefoot to the heel is the same height off of the ground. So, these are zero drop, but notice they're very thin. Uh, these are more like a minimalist shoe. If you are wearing normal shoes, going right to this may be a lot because your feet will get sore. They're not used to it. They need to build up the strength. The achilles tendon and calf muscles need to elongate slowly. So maybe you don't want to go right to a minimalist style shoe, but a zero drop is still good. These are also zero drop. The heel and the forefoot are the same height off the ground. They're my toe box. These are my running shoes. Uh these are ultra altra. They are more expensive because they are a running shoe. Running shoes normally are expensive. They're like $130 to 150 per pair unless you find a discount somewhere. Um, there's a brand on Amazon called Witten, Whi T I N. They're like 35 to 40 bucks per pair of shoes. There's lots of variations. Some are thinner, some are thicker. Obviously, look for what you want and what you think is good, but they're cheaper if you're just looking for an inexpensive pair to try first and just slowly wean into them because your foot is probably not going to be used to wearing these. If you are middleage and you haven't worn shoes like this before, your feet may become tired and you don't want to cause an injury as they strengthen up. So, do kind of do a schedule. Maybe I'll wear it a couple hours a day, build it up to half a day, a full day. Maybe wear them when you're seated versus standing. just get your feet used to them first before you start doing everything in them. — So, I do want to say thank you Maine. Maine had a big snowstorm, you know, Sunday, so it was probably the one that came through here. So, they still have snow and lots of ice. So, good luck. It will melt, you know, by June everything will be fine. Anyways, uh I do want to mention uh what do I Oh, so the big thing with shoes, wide toe box, zero drop, whether it's thin minimalist like this shoe, I don't recommend this to anybody unless you're really familiar with it because it's so thin. But like Mike said, he's got those nice cushioned zero drop. That's what I'd start with. — These are those are Merrills. These are Zero XCRO. These are Ultas. I have Wittens. There's so many brands. There's lots of other brands. I'm not endorsing one specific brand. These are just the ones I've had. Everyone I've had have been fine. So, just make sure you find ones that you feel comfortable with. — Right. Someone just asked about that. So, yeah, we don't And usually the price will have something. I wouldn't spend a lot of money on your first pair. — Yeah. Make sure you like them first. Just get one pair, try them out. I slowly like transitioned my pairs as other ones wore out. Now all my shoes, even my winter boots are zero drop wide toe box. The only thing I don't have is like dress shoes, but I seldomly wear them besides special occasions. So, for me, that little special occasion wearing a dress shoe, I'm fine with it. Cleat. Cleat are annoying. — Cleat. — There's not many companies that sell wide toe box cleat and cleat are annoying when I wear them. — What do you mean cleat? — Cleat for sports. Ultimate frisbee, soccer, football. Yeah, cleat. — Yeah, you're not going to have a zero. — They do make wide toe box ones, but there's not as many brands out there, unfortunately. Yeah. — Anyway, um that's kind of I think it on footwear for now. We're going to get into some foot pain and joint pain. Um some stretching and — soft knee. — Oh, soft knee walking. We can do that. Is that next? what Mike is going to demonstrate. I've seen this on a number of people where their knees say they got arthritic knees or hipuh or ankle the joints and when they walk clearly makes the pain worse in the joint itself. And then we say, "Have you tried doing forefoot or soft knee? " Soft toe or soft is it soft knee or soft toe? What does Rick call it? — Soft knee. And you'll see why in just a bit. But they say, "Oh, they put a smile on their face. I don't have this pain when I walk so much. It doesn't get rid of it, but it helps. It's one of those things that clearly helps. — So, to begin, uh just you could just do this in your house. You're going to be barefoot or in socks or slippers, or if you have zero drop shoes, you can wear zero drop shoes. Um and you're just going to walk. But before you start walking, we want to see if your glutes are actually firing. So, take your hands, put them on your butttock, and then walk around like you normally

### Segment 8 (35:00 - 40:00) [35:00]

would. So, if you're typically a heel striker, you know, you can strike your heels. You will notice as soon as you take off your shoes, your walking mechanics are probably going to change because heel striking without shoes is very uncomfortable and does not feel well. Um, so first walk your normal way with your hands on your buttock. Then we're going to do the exact opposite if you're able to and kind of go up on your toes and walk on your tippy toes. Now, we're not going to walk around like this all day. If you don't have the strength to walk on your tippy toes, you can just try to — That's not tippy toes. I would call your — My forefoot. I'm landing my forefoot. My heels aren't stri My heels aren't even touching. And you should feel your glutes firing a lot more. That is because when you heel strike you this far forward, I'm not engaging my glutes at all. My glutes are still not engaged. And now they're finally pushing off a little bit. And that's it. When you heel strike, you're actually putting a lot of impact forces going through your joints. So I'm hitting my ankle joint, going into my knee, my hip, my low back. So, instead of heel striking, foot way out in front of you, just put your foot a little in front of you and try to land with a bent knee. Notice my knee is bent. Uh, my foot is kind of flat. I'm not up on my toes like I was earlier, but I'm just taking little steps. I'm still passing one foot in front of the other, but this is a lot more comfortable. When you're not wearing shoes, you probably walk like this in general. You just normally heel strike because you're in a hurry. and with wearing shoes and just mechanics of how you've walked for years. Uh when you first start this, it's going to feel really weird. I personally switched and it took me a couple months till it felt more natural until my gate pattern kind of quickened or improved. So, you have to take your time with it, but it can make a big difference in actually activating the muscles in your legs and taking a lot of stress off your joints. — Yeah. And someone was just asking that very specific question and you answered it right there about heel pain with walking um barefoot. The other thing I found out if you happen to live by the coaster where there's beaches, sand, that's a great time to take your shoes off and do some walking and strengthen those uh muscles, those small intrinsic muscles in your feet. Another thing too that's important, um I know this isn't walking particularly, but if you stand a lot at your job, I used to do this too, Bob me all the time. Uh I would stand like this and I actually I can hyperextend my knees because I used to stand like this. This is straight. This is hyperextension. I used to stand like this all the time because it takes tension off your muscles when they're tired because your bones actually screw into each other. Um not literally a screw, but they just lock in place. So it feels easier to stand. However, you're putting more pressure on your joints. You're overextending certain ligaments and tendons and muscles. So just have a little bent knee while you're standing makes a really big difference. And you can certainly mess with staggering your stance up a little bit to take pressure off if your legs are getting tired. But just try not to have a locked knee. If you forget a lot when you're w standing, um you can put a little piece of tape behind your knee when it is bent. So that way when it's straight, you feel it pulling on the back of your leg. Just kind of a subconscious reminder. — Yeah, you can use for that. You can actually use any tape in the house. So I wouldn't use duct tape. It might stick too much. But yeah, just a piece about 8 in long. Goes from here. Put it on where your knee is bent slightly. Put the tape here up to here. And then when you straighten it, I mean, — it's going to tug on your skin and it's going to remind you, oh, I'm straightening my knee too much. And it's slightly bend it. Then you don't feel Oh, what do you got there? Oh, there you go. It's — a little short, but stick it on the wall. — Yeah, this is caniso tape that stretches. That works well. It costs a little bit more — for this. You wouldn't definitely have to have that. You could use, — you know, painters tape, I suppose, — or athletic tape. — Athletic tape, but um I was just using painters tape over the weekend. — I was painting on my body. I put it on the wall. — I just taped up my whole body and painters tape for fun. So yeah, that is a really nice no cost uh just taking some time to observe your walking and change it and see if it feels better and then work on it. And it takes a while. Like Mike said, it doesn't happen uh in a week or two. It takes a, you know, maybe a month or two to change your mechanics of how you walk. So that's normal. — Um next we kind of want to talk about some foot and ankle stretches. So there's lots of ways we can work on this. Um, first we're just going to show good oldfashioned using your hands. — Oh, yeah. — Hopefully wash your hands and feet so they don't smell. — Yeah. — Uh, so first we're going to begin. You can start. I'm going to start the toes. Um, some people obviously if you have some sort of foot issue, um, take your time with it. If you have bunyions, hammer toe, Morton's nuroma, but you want to work on your toes can flex and extend so they can bend and go straight. If you can do that without your hands, then you probably don't really need to work on this. But you can certainly take your fingers, push down for flexion, and

### Segment 9 (40:00 - 45:00) [40:00]

then go up into extension. — Yeah. And this I think can address the question. Uh looks like by Tessa, she's talk asking about she has um restrictive motion. And this would be a good exercise for anybody, but particular if you have restricted motion. It covers the whole foot. So Mike is and this going down for me is always I can tell it's tight and when I get done stretching it feels good and up is really important as well but for me down is more but whatever you'll assess it out and you'll find out and then did you talk about we're going to actually mobilize this is what most people don't do because they're not aware of these there should be motion between each of your bones here there's little joints and you have to stretch them back and forth. Earth like this. Grab here, right on the base of the big toe, second toe, and move it. Grab here. Go through each joint. This is meticulous, but it's nice to do. And then you can give it a big squeeze after you did them individually. Stretch them back this way. It's something that most people aren't aware that there's this much motion in a healthy foot. If it's tight, it's just going to restrict circulation, motion, balance, all types of things. And did we talk about massaging the bottom of the foot? — Not yet, but I was going to show you can flex and extend your toes if you really can't reach them well. — Oh, sure. — On the floor, if you could just get your toes down and then just bring your foot forward. So toes are touching my big toe, little toes, and then you can certainly use a pillow if the ground seems too aggressive. Um, but you just put it down and then you just try to bring your foot over top of it. for extension going the other way. You can go up to a wall or a step and then just put your foot your toes on it and then just try to put your foot flat. You'll see that's getting me into extension. Uh this is a pretty easy way to do it um standing or sitting like that. You can also just do these are pretty aggressive ankle stretches that you may not want to do if you're older or have really bad issues. But to stretch your ankle one way, you can just sit on your foot this way. — And you could start with a pillow under here. Lift. — Yeah, you can put a pillow under your ankles so it's less aggressive. But just sitting on your feet like this really stretches your ankles in the planter flexion. And then dorsif flexion, you just bend your toes underneath, then you sit on it. — Yeah, that is pretty aggressive for some people, particularly um maybe a little older people. — Um but you can, you know, if you can do it, that's great. Oh, — now you want to talk about massaging the bottom of your foot? — Well, yeah, manually. And then we've got uh we're going to go back on uh some time when Bob and I did a nice clip on how you can use tennis ball, golf ball, etc., and go to detail on that. But I like using my thumbs. I don't know what you like to do, but the bottom of the foot is a really nice place to massage. And if you have plantar fascitis, this is something you should be doing on a daily basis to increase the pliability of the tissue down here, particularly the planter fascia, get increase circulation and uh keep everything moving in your foot, particularly if you don't have wide toe box shoes yet because you know, you're like most people and have narrow shoes getting squished all day long. — Yeah. If you're using your hands, um I often like to do without a sock on and I often just kind of glide my hands. I just put my thumb in there. It's a little hard without lotion or you can use coconut oil, whatever you have at home. — If your feet are sweaty, that'll work. — Or if you have sweaty feet or sweaty hands, — you know, — uh you just ate some greasy food. Anyway, uh you can just slide. — You're killing me — like this up and down. And then that's usually what I would do if I was using my hands. I often actually use the golf ball or massage ball trick we're going to show in a bit because I just like throwing it on the ground and you could put more pressure and your hands can take it easy. I like this technique uh really loud where you can use your thumb. Start in the middle of the bottom of the foot. Push in real deep and then push it apart and spllay the bottom of the foot out. And you can go like this. Use your base of your thumb. Work all that. And you'll feel it. You know, some people are going to respond really well. If you do, continue. If it's like it doesn't feel like it's doing anything, go through the next one. — Um I think we'll go to the clip. It's a couple minutes long with Bob and Brad and just showing how you can use a golf ball, tennis ball, or lacrosse ball to kind of work on your foot mobility. — I'm gonna go wash my hands. — Okay. — Talking about mobility in the foot. — The foot again is made 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 got to come from someplace. You're getting mobility from someplace which means you could be overworking a joint. — Sure. — So you want to make sure all the joints are mobile and moving and healthy, — right? — So a way to do that is very simple is

### Segment 10 (45:00 - 50:00) [45:00]

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 they're a little spiky and they're plastic and they're hard. So they well they're actually probably more for massage of the foot, you know, the soft tissue. — Yeah. — But there you go. Brad's showing the way that now that golf ball, isn't that? — Yeah. So that's really probably getting some mobility there. Uh if you're using a golf ball, so I'd actually recommend using one if you can uh steal one from the golf course or — Yeah. Although people get in the pond, just jump in the pond. They'll — That's right. Um, but yeah, and actually I think it's nice to have different sizes, you know, because and 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. — Yeah, you can push into it more. — After you get used to that, you may want to go to the more aggressive one. So, — so what's nice, you can just, you know, if you work at a desk, you can just have one below your desk or put below your desk and 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. — Yeah, I would definitely give it a try if you've been having foot pain. It's worth a go. — It's got a little squish, but it's got the little nodules on to get a deep massage and it lights up. — We're back and we're still doing this from the past to now. Anyway, uh they do make like massage balls, too. I don't think we had one in that clip. Um there's lots of different styles. We actually have some at Walmart. This is not the one we have at Walmart, but this is a massage ball. just little nodules. Uh you don't need nodules. You don't have to purchase one like that if you have a golf ball, but it's just a nice option. Oh, that does dig in there. — See, I told you. — Uh but that's a good option. Now, there's other ways you can certainly massage the bottom of your foot. If you happen to have a massager, um like a massage gun, you can use that on the bottom of your foot. You can I would recommend using something probably a little smaller. A large massage gun may be kind of aggressive on the bottom of your foot. Um, but a smaller one like this would work. You can use different heads. If you feel like it's too aggressive of a head, one that's firmer metal, you can use a soft head like this. We have a foam ball. We have a air head. Those are pretty gracious when you hit a bony landmark. — Gracious. That's good. — Um, but this massage gun has a hot and cold head on it right now. So, I can actually use heat or cold on the bottom of my foot. If you really have sensitive planner fascitis, you probably don't want to go right away with the massage gun. This is more later on when it's feeling a little better to get some blood flow and circulation in there. But you could certainly use this down there and just work around the areas instead of going on it. Normally with planner fascitis, you know, just above the heel areas where most of their pain commonly is. So maybe work the upper parts if you're going to use a massage gun. And with massage guns, you're just going to massage the bottom of your foot, maybe the heel. And you could certainly massage the calf muscles, which play into the planter fascia because if your calf muscles are tight, it pulls on your Achilles tendon, which can affect your planter fascia as well. So, you can massage these areas, but you're not going to massage the top of your foot because it's not going to feel very good. — Yeah, it's bony up there. Here, can you put that on? I really like that for the bottom. If you know, this is a nice This is typically a smaller one. This is a very popular gun. And now this has heated and cold head and red light therapy if you're into that. Uh, and that, uh, works out well. There's five adjustments on it. Um, the head that Mike just put on, not all of our guns have that, but I think it's has a big advantage for that A7 that it's curved and it covers a wide area which you can get your whole foot and work from the heel — or your calf. Yeah. — Yeah. You can really get in your calf easily with it and your Achilles. Well, that's digging in there, especially those four little nodules. So, it's kind of handy. You can do forearms pretty well, quads if you're up in that area. But this one does work well. It's um it's rubberized. It's not like a firm plastic, so it doesn't feel too aggressive. And you could do it on the bottom of your foot here as well. Oh, yeah. It does kind of get in there pretty well. — It does. It's a wonderful new product. So, um you know, now — again, and then you don't have to wear your hands out if you got any arthritis in your hands. uh doing a manual self massageages works but it's tiring and it can be painful on those uh sensitive joints if you have — no if you are very busy like I am and you just want to be lazy you can just put your foot in a foot massager too and not have to do anything and just watch TV which is what I normally do if my feet feel like they're tight or sore or fatigued and foot massagers are great because you can adjust them to your liking you can do more intensity with the kneading air bladder in there You can have heat or no heat. Um, they fit up to a size 12 men's

### Segment 11 (50:00 - 55:00) [50:00]

foot. We have a couple versions. This is a 721. We have a light foot massager as well. And when my feet are bothering me, I just throw them in this and this thing does wonders. — Yeah, I actually use mine when I work at the at my computer at the desk. I put my feet in there. Feels good on my feet. Uh, you know, it makes me um work a little more efficiently. Actually, I'm thinking better when my feet are feeling nice and warm and massaged. I feel like I'd probably just nap if I had my feet in there. But anyway, uh those are certainly just lots of different options. Some are free and some obviously cost some money, but you can give those a try. Oh yeah, and most of ours you can check when you purchase it, but they come with a hand remote if you don't want to actually bend down or reach down. Um you could just do it from a remote control. — There you go. — Uh so that's kind of it for massaging of the feet. We have a couple other things to look at. is we're going to do some foot and ankle strengthening now as well as if you have a waddle walk which you can try and do. So it's called trenelenburgg in the therapy realm or I don't know what it's not walking like a duck. What do people call that waddle walk? — I think waddle walking is common for the lay person versus trendelenberg which you know a lot of people may not have a clue. I think it's Dr. Trenelenberg or something. — We're not picking on people think you have a water. — You show me up there. I'll demonstrate. So, if you see someone that does a lot of side motion, side to side, rocking as they walk, it can be a result of a weak hip muscle, uh, and we're going to go through strengthening specific for that. — Um, so the muscle we're going to target are the glutes. You have the glute max or your butt o, which most people are aware of. — Uh, you also have your hip abuctors, abductors. They are on the outside of your hip. You have two of them. And then they help kick out to the side. But if they're not functioning properly, they also keep you upright. So you may kind of lean away when it is too weak because they can't support you in this upright position. You'll really notice if you struggle to stand on one leg and you tip over a lot, uh weakness is there, too. — Yeah. A lot of compensation going on with the upper trunk and shoulders. So, a couple ways we can try and address this is just doing some standing hip abduction. The motion I was showing. So, you can hold on to something for support. You can use a chair, a countertop, um, railing, a stick like Brad has in his hand. I'm just going to show from the back point of view so you can easily see it. So, I'm standing upright. I'm leaning over as needed. And then I have a little bend in my knees. And I'm going to kick one leg out to the side. Notice I am just going straight out. My toe is going straight ahead. I'm not rotating out. I'm not swaying my trunk at all. And we're just going to go what we can. Oftentimes, people want to do more. They want to be aggressive. So, they'll show off. They'll do this whole weird thing. And it's not doing much of anything for strengthening. It's activating a little bit, but I'm just side bending. So, we want to make sure we're feeling the burn and activation in the side hip muscles. Standing nice and tall. Use as little support as needed because the leg holding you up is also working. So, you want to make sure to do this on both sides. If you feel like I can do this pretty easily, I can do it without holding on. You can certainly make it harder by using some sort of resistance. — Yeah. So, I just have one of these little loop bands, you know, latex or whatever they are. They have some that are elastic, whatever works for you. Um, and above the knee, I like to do it there. But if you need it stronger, you simply move it down towards your ankles like it's more difficult, and do it this. I like to hold on to something the wall furniture stick uh because uh good for balance. Again, this is not appropriate. It's not going to help sneer as much as a good proper one. Toes pointed straight ahead. Did you mention that, Mike? Probably did. — A Neil said, "My wife just makes my wife just makes me massage your feet. " — Yeah, that's Chelsea's husband. — Yeah, I wish that would happen to me. I do want to mention now this is we haven't talked about TENS unit but uh is it Diane says you can use a TENS unit on the bottom of your feet and the answer is yes and kind of no. Uh the biggest problem is if you have callus on the bottom of your feet uh does not conduct the current very well. So uh depends on you know if it's not working well you can't you're not going to put on your heel so much more in the arch. I haven't used it much with — you're going to want to be seated or laying down. It's kind of an iffy thing. You can try it. It's not going to hurt anything, but if it's not working well, if it's inconsistent, uh especially around the callus area, it's not going to work. Or you really got to clean your feet, get the oils off. So, anyways, oh, back to uh strengthening like this. I like this. Or you can simply stay tall and walk to the right, you know, as far as you'd like, and then to the left. Gives you some motion with your strengthening as well. Uh, and that'll depend. — Now, if you [clears throat] want to show the ankle. Oh, now he's doing it at the

### Segment 12 (55:00 - 60:00) [55:00]

ankle. So, at the ankle, it's a little more challenging. — Oh, wow. — Uh, because basic leverage mechanics that we learn in therapy, but um, yeah, makes a little more challenging around the ankles than the knees. — Same band as you drop it lower toward the ankles, resistance goes up actually quite a bit. — Um, that's one way. Now, if you want to globally kind of strengthen all your hip muscles, muscles muscles, which is important. Um, we're going to show a way you can do it with a band. If you don't have a band, you could do these with cuff weights or ankle weights. Just put them around your ankles. Um, you don't have to use any weight if it's too challenging. Uh, we're just going to demonstrate with a band. So, you can do I'll do them without a band, I guess, just kind of over here. Um, holding on to a chair for support. And then, you know, wear your shoes. If you are want to strengthen your intrinsic foot muscles while doing this, you could certainly do it in slippers or barefoot like me, but you don't have to. If you're — the intrinsics, the little baby muscles that really are important. — Yeah, when you don't wear shoes, they have to work a lot harder. So, right now, I can definitely tell my feet are working harder than they are in my shoes. — So, Brad is going to hook up the band. He's got a ankle strap on, which comes with most resistance band sets um nowadays. They also come with arm handles. and he's just going to hook it into the wall anchor. You can tie it around a little post in your house, maybe a railing, as long as make sure it's stable. Maybe a really big kitchen table leg you can use if as long as your kitchen table is plenty heavy. And he's going to kind of show uh you're going to go three Oh, four ways. — Four. Yes. So, I've got hooked up to the wall anchor there, the lower one. Um if you get wall anchors, there's three or four of them. You hook them at different levels to get different angles for a complete body workout. for the hip on the lowest one and your strap around your ankle. I got it hooked up straight out to the side does the same thing as a loop band around the knee or the ankles just a little bit different setup. The nice thing about this is it's specific. I can actually turn this way work the front muscles. We talked about stren or stretching different muscles at the beginning of the video. Now we're going through uh strengthening four different directions. — Now he's going in. Oh, that's a different video. 18 muscles in the hip. — Yeah, we did that earlier. — Yeah. Now, I'm going to go backwards. You notice I'm not compensating and doing this. Trunk stays tall, straight, and very stationary as I work this. So, the beauty of this is it works your hip muscles for walking and you're on one foot. Now if I want to challenge my balance, I take the stick away or just hold it on hold on to with two fingers and then my balance is also being challenged which is very healthy uh you know because you want to stay upright particularly as we age. It's a good uh two for one benefit thing. — And make sure to do both sides even if you have one side that's weaker just because your stance leg like I mentioned earlier is going to be working a lot of the similar muscles so it makes it twice as challenging. Um, now we have a couple of I would say more foot and ankle related strengthening exercises. We'll show just three of them and then — we'll kind of be wrapping it up because it's almost 11:00 a. m. Central time. — Yeah. And someone from uh Canada, where is it? — British Columbia. — Yeah. Very glad you could comment. She says, "Love the exercises. " Very good. We appreciate it and I hope things work out better for you and uh whatever your weakness is or maybe you're just enjoying things here. — So, we're just going to go a couple ankle strengthening exercises. Like we mentioned earlier in the video for drop foot. A lot of this looks similar but it's more strengthening. So, the first one is just really basic is toe and heel raises. You could do this seated if you feel like you struggle to do this in a standing position because it's too challenging. Um or maybe you have some sort of um lack of uh nerve intervation to your feet so you can't functionally do it standing. — You can tell it's winter time. Look at those feet. There's been no sun on that skin. — No, I'm not running outside barefoot in the snow. Uh so you can do this. Brad is just showing it standing. Notice he's keeping his trunk nice and upright. He's not shooting his butt back far. Again, hold on to something for support if needed. This is kind of challenging. You can do 10 to 15 repetitions of this um just to kind of strengthen. Do it a couple times a day. Uh, next we have strengthening. This one's a little more aggressive off the edge of the step. So, we showed a stretch like this earlier, but we're actually strengthening that. You have shoes on. Why don't you do it? — Yeah, you really have to have shoes on for this on the edge of a step. Carpeted steps don't work so well. So, you know, a nice solid step with shoes on. So, your feet grip to the surface because you don't want your feet to fall off. So, I'm going to start out here. And the big advantage of this is you go down and you actually get a nice calf stretch. Plus, your strengthening is full range of motion from end range dorsif flexion and up towards your toes like this. And

### Segment 13 (60:00 - 62:00) [1:00:00]

simply go all the way down, all the way up. And remember down slowly. If you can do 10 of these really easy and you say, "Oh, what's the big deal? " You're pretty strong. But if you want more, you can simply do them one foot. And I can guarantee you, you're going to feel a big difference between two down to one. So, that's a good strengthening exercise for full range of motion and getting a stretch along with it. — Um, the last exercise is Brad's patent ziggy zaggies. — Oh, — you need shoes on for this. — Yeah, you could do it without, but yeah, the shoes are the best. This is a fun one, and it's really nice because it doesn't uh you don't need any. So, we're working the in and-out version of ankle mo. — Yeah. The inversion and the uh — Eversion. So, what we do, shoes on carpet or floor, whatever works best. Feet like this. And then you bring both heels together to one side and then this way. You might need something to hold on. Hold on to the counter cupboard space, whatever it may be. And the resistance as you turn actually makes muscles and smaller muscles. You'll feel them. The muscles in your ankle and your forefoot all down in here have to work a lot. Plus, it works some hips a little bit as well. And we just go back and forth like this. And I guarantee you, you're going to feel some muscles working that you haven't felt work before. If this gets too easy, the next progression is go to one foot. And that's quite a jump and it makes it quite a bit harder. This again works your balance as well as foot and intrinsic muscle strength and it's very simple. It can be done in a matter of 30 seconds and you'll be my feet are I feel the fatigue in my feet muscles. — Um so that kind of wraps up this week's live. We will be back next week at 10:00 a. m. Central time on Tuesday talking about uh walking outdoor fitness, a little bit about trekking poles, and we're going to talk about rebounding a little bit or as I didn't know it was called rebounding, jumping on a small trampoline for fitness and exercise. — The mini Yeah. Now, you know, if you're interested in walking, you want to change things up or your balance isn't so good. Learning how to use walking sticks properly is really important so that it's easy, it does the right thing, and you don't say bad words when you're saying, "Why aren't they working for me? " — And if you're just tuning in now, um you can certainly rewind this anytime, watch whatever part you want. It'll stay on Facebook for 30 days and YouTube indefinitely under the live section when you're on our homepage. So, thank you everyone for watching. Do you have anything else to say? — Oh, really? Yeah. Like and what? Like or subscribe or both? — Both. Yeah, like and subscribe. Thank you so much. We appreciate you watching. Um and it was, you know, it was a fun hour with you.