rubber soul yoga

hi i’m doctor heather moore owner of totalperformance physical therapy, today we’re going to go through 3 exercises you can bedoing if you’ve been diagnosed with heel spurs or think you have a heel spur, if youhave not been properly diagnosed and you’re experiencing pain in your heel and you thinkit might be a heel spur you want to consult with your health care practitioner to makesure you have the correct diagnosis even though

rubber soul yoga, pain may be in the heel it can be coming froma number of different areas so you want to make sure that you’re treating the accuratefeet so the first thing you want to do with the heel spur is you want to make sure thatyou stretch out any muscles that are coming in to that heel so you’re going to startwith a cuff stretch, straw, lunge okay keeping

that foot flat, knee straight everything isstraight forward and you’re just going to lean as far as you can until you feel a nicestretch in the back of that, if you don’t feel a stretch with this you can start withyour toes on a step and then drop your heel down, you may have a more effective stretch,you want to hold that 30 seconds and you want to do about 6 of those. i recommend doing both sides even if you don’thave the pain on both sides. the next exercise that you want to do is moreof the bottom of your foot, you’re going to take off your shoe, you’re going to putyour toes flat on the ground, and you’re going to keep your toes flat on the groundand you’re going to reed your foot up nice

and easy you’re going to feel a stretchcoming from the bottom of your foot even if you don’t you still want to do this 30 seconds6 times, if you can’t go this far back off a little bit nice and easy okay and goes toa point where you feel a nice gentle stretch, if you want to you can bend your knee to geta little bit more stretch and if you have numbness and tingling you want to stop thisimmediately and call your healthcare professional for a response, finally you want to do thebeastie ball, if you’re following on your screen to purchase a beastie ball but youwant to do is you want to make sure that you are getting this in to every groove on thebottom of your foot, this has spikes on it so it’s going to get in there nicely, alot of people asked me about using a golf

ball it’s okay it doesn’t have spike onit it’s actually going to break up a lot of those adhesions that are found on the bottomof your heel and again you don’t want to stick to the bottom of your heel you’regoing to go all the way down into your foot, side foot all over, you want to do this 5minutes a day, you can do it multiple times during the day just nice and easy until youbreak up all those adhesions. if you have any questions you can visit uson the web at www.totalperformancept.com or you can call us at 215-997-9898.