The following program
is designed to demonstrate
00:00:01.97\00:00:04.02
simple workouts that you
can use to improve your health.
00:00:04.03\00:00:06.75
Be sure to
consult your physician
00:00:08.68\00:00:10.12
before beginning
any exercise program.
00:00:10.13\00:00:12.47
Ankle and foot
injuries can cause
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a lot of unwanted problems.
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Find out what you can do for
it next on "Body and Spirit."
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Hello, I'm Dick
Nunez, exercise physiologist
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and Principal of Miracle Meadows
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and Mountain State Leadership
Academy in West Virginia.
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Welcome to Body and Spirit.
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Today we're
gonna be talking about
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ankle and foot injuries.
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Something that not
everybody experiences
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but once you do
have it you simply want,
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you certainly want
to know what you can do
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about it to reverse it
and to make yourself stronger
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or to prevent ever
having those problems.
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So I believe you're
ready to get started.
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Helping me out today is Rick,
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who is my son and also Christy.
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Rick is a student in Mountain
State Leadership Academy
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and Christy is
at Miracle Meadows.
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And since we're gonna be
dealing with foot injuries
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and ankle injuries
we're going to be doing it
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from the seated position.
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And we're gonna start right up
by going after the target area.
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We're gonna put our
foot out and what we gonna do
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is we gonna draw the
alphabet in capital letters.
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We gonna act like there is
a pencil in between your toes
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and you're gonna draw A and B
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and C, D, E.
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There is a sloppy Christy.
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F, G, H,
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I, J, K,
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L, M, N, O.
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What comes after O, Rick?
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P. P, Q, R,
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S, T, U, V,
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W, X, Y, and Z.
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Okay, why did we do that?
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Mainly because when we do
the alphabet in capital letters
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we have to take
our ankle through every
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conceivable motion
that we ever have to do.
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So we're gonna do
the other side now.
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So get your pencil
in your toe ready to go
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and let's draw
the alphabet again.
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And B, and C, and D,
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and E, F, G,
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H, I, J,
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K, L, M,
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N, O, P,
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Q, R, S,
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T, U, V,
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W, X, Y, and Z.
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Good. Now if you're
Chinese and watching the show
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and you're trying to
do the Chinese alphabet
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that might be little
more difficult seeing
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all the little
characters I've seen in that.
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All right, now I
just want you to turn
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your ankle out and stretch that.
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It's called the Steady Stretch.
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Let's go for 10 more seconds.
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One, two,
three, four, five, six,
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seven, eight, nine, ten.
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Now try and turn
it to the inside.
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Okay, you might have to
give yourself a little push
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on the inside, I know I do,
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in order to get
little more stretch there.
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Two, three, four, five, six,
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seven, eight, nine and ten.
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Okay, the other
side. Turn it out.
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You don't want
to roll it out hard,
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just want to turn
it-- take it enough
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so you feel it
stretch in the ankle.
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Should feel it
stretch a little bit
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in the
ligaments and tendon area.
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Five more seconds.
Four, three, two, one, switch.
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Little pressure
right above the ankle.
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Push in and ten more seconds.
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One, two, three, four, five,
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six, seven, eight, nine and ten.
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All right, let's put our--
tuck our feet underneath us.
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We're gonna push up
on to our toes and down.
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Up and down. The reason
why you want to tuck your feet,
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if you have
them out here too far
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you're not going to get
much of a range of motion.
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So by tucking our
feet under we can get
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a lot more range of motion.
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That's gonna be real
important when we're looking
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at dealing with
the foot and ankle.
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A lot of people have problems
with their feet and ankles
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because of the shoes they wear.
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They have to wear
uncomfortable shoes
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or lot of people choose
to wear high heeled shoes
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and that tends to
shorten the Achilles tendon
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and then once they
take them off and try and do
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something athletic they'll
find that their Achilles tendon
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has been shortened and
they actually may badly
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injure themselves by
rupturing a Achilles tendon
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which is a very long
and painful rehabilitation.
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Okay, lets go 20 more.
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Two, three, this
exercise will help that.
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You can also do this
standing on a step or stair
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or just using a piece of wood
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that you can
elevate your foot with.
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And I think we
have ten more to go.
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One, two, three, four, five,
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six, seven, eight, nine,
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and now just try
and press both heels
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to the ground
from that position.
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Press them down
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and hold for ten more seconds.
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One, two, three, four, five,
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six, seven, eight, nine and ten.
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Okay, we're gonna
put one foot underneath,
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go up on the toe and
pull forward so you stretch
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this part of your lower leg
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and hold that for 10 seconds.
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One, two, three, four, five,
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six, seven, eight, nine and ten.
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Other side.
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Okay.
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Ten more
seconds, one, two, three,
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four, five, six, seven,
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eight, nine and ten.
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All right, sit
back with both feet out.
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We're gonna play windshield
wipers with your feet here.
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Back and froth.
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This is gonna be working your
ankle and also gonna be working
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on your hip as
you rotate in and out.
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Let's go ten more each way.
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One, two, three, four, five,
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six, seven,
eight, nine, ten, good.
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Also massaging your
foot is very beneficial
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and it feels really good.
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You can get in there
and really massage deeply.
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And there's lot of
massage therapist that feel like
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a lot of key trigger
points are down in your feet.
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And people often times really
enjoy a good foot massage.
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So don't be afraid to
do that or giving yourself
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a nice warm foot bath.
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All those things
can be very beneficial.
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If you've recently
injured an area like if you just
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sprained an ankle or
tweaked it little bit
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you don't want
to go right to heat
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you want to go to ice first.
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Ice will stop the bleeding
and the swelling and then
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after about 48 hours and
you can start going to heat.
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Our natural tendency is we
want to go straight to heat
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because we think
that would feel good.
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Well, we'll feel
good right then and there
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but you'll bring your ankle
out and will be very swollen up
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and take much longer to heal up.
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You want to go
straight to the icepack.
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But you don't want to leave
it on there for hours at a time.
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Fifteen minutes,
ten minutes that's fine.
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And do it like two
or three times a day.
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Do not put the ice on
there and just leave it there
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for an hour or two
because you can actually start
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disrupting some of your tissue.
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Okay. Let's start some
actual working out now.
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We're going to do
some leg extension.
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We're gonna do this by
putting the other leg on top
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and extending the
leg out and we are adding
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some resistance by doing this.
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We gonna try and
do 30 repetitions.
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We're bending the
knee as we come down.
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Seven, eight, nine, ten,
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eleven, twelve,
thirteen, fourteen,
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fifteen, sixteen,
seventeen, eighteen,
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nineteen, twenty. Ten more.
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One, two, three, four, five,
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six, seven, eight, nine,and ten.
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Good. Other side, up, up, up.
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Can you feel
those, Christy? Yes.
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Good. Rick? Definitely.
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Okay, good. Six,
seven, eight, nine,
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ten, eleven, twelve, thirteen,
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fourteen, half way home.
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One, two, three, four, five,
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six, seven, eight, nine, ten,
00:09:59.63\00:10:04.93
eleven, twelve, thirteen,
00:10:04.94\00:10:08.63
fourteen and fifteen. Good.
00:10:08.64\00:10:12.90
Burns a little
bit, doesn't it? Yeah.
00:10:12.91\00:10:14.52
Quadriceps have a lot
of aerobic fiber in them
00:10:14.53\00:10:17.16
because your legs are
up and going all the time
00:10:17.17\00:10:19.80
so they actually have a
greater tendency to build up
00:10:19.81\00:10:22.67
lactic acid and still be
able to move and contract.
00:10:22.68\00:10:25.27
Now lactic acid is
what causes the pain
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but doesn't cause muscular
soreness, as many people think.
00:10:27.49\00:10:30.12
In fact the body's so effective
it can take that lactic acid
00:10:30.13\00:10:32.94
and we convert
it back into glucose
00:10:32.95\00:10:34.64
so we can use it
again for energy.
00:10:34.65\00:10:36.08
We have to do the
opposite of the quadriceps,
00:10:36.09\00:10:38.97
we're gonna do the hamstring.
00:10:38.98\00:10:40.11
Well we're gonna do it
from a seated position.
00:10:40.12\00:10:41.51
Just dig our
heel into the ground.
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Hey, can you reach the ground?
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Yes. Okay, good.
00:10:45.29\00:10:46.91
And hold that for ten seconds.
00:10:48.26\00:10:50.17
Christy is just a little
bit vertically challenged
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so we give her a little bit of
a bad time every now and then.
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It's just once in a while. Okay.
00:10:56.55\00:11:00.38
Move it about six to
eight inches and pull,
00:11:00.39\00:11:03.55
pull, pull.
00:11:06.05\00:11:09.72
Five more seconds,
four, three, two, one.
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Foot flat down, pull,
00:11:13.75\00:11:17.28
pull, pull, steady pull.
00:11:17.29\00:11:21.65
Five more seconds,
four, three, two, one.
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Again let's go
back out and pull.
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Ten seconds each spot, its four,
00:11:29.00\00:11:31.88
five, six,
seven, eight, nine, ten.
00:11:31.89\00:11:37.31
Move it six to
eight inches pull,
00:11:37.32\00:11:41.92
three, four, five, six, seven,
00:11:41.93\00:11:46.31
eight, nine and ten.
00:11:46.32\00:11:49.48
Move it in,
pull, one, two, three,
00:11:49.49\00:11:54.70
four, five, six,
seven, eight, nine, and ten.
00:11:54.71\00:12:01.58
Switch over. Right side,
00:12:01.59\00:12:03.52
pull, two, three, four, five,
00:12:03.53\00:12:08.62
six, seven, eight, nine, ten.
00:12:08.63\00:12:13.34
Move it six to
eight inches and pull.
00:12:13.35\00:12:14.94
Two, three, four, five, six,
00:12:14.95\00:12:20.20
seven, eight, nine, and ten.
00:12:20.21\00:12:24.68
Flat, pull. It's
okay to reach back behind
00:12:24.69\00:12:29.19
so you can feel
your hamstrings working.
00:12:29.20\00:12:30.93
Often times its very
helpful training technique
00:12:30.94\00:12:34.01
to feel the muscle is working.
00:12:34.02\00:12:35.52
It's eight, nine and ten.
00:12:35.53\00:12:38.81
Back out, pull
hard, three, four,
00:12:38.82\00:12:43.76
five, six, seven, eight, nine.
00:12:43.77\00:12:48.86
Move it six to eight
inches and pull hard, good.
00:12:48.87\00:12:52.21
Pull, pull, dig that
foot in Christy, good.
00:12:52.22\00:12:55.76
Five, six, seven, eight, nine.
00:12:57.32\00:13:01.77
Move it flat and pull hard.
00:13:01.78\00:13:04.85
Flex the
hamstring. One, two, three,
00:13:04.86\00:13:08.25
four, five, six, seven,
00:13:08.26\00:13:12.39
eight, nine and ten, good.
00:13:12.40\00:13:15.66
Now let's pull a
knee up towards our chest.
00:13:15.67\00:13:17.94
Stretch the
muscle we just worked.
00:13:17.95\00:13:21.82
Pull it up.
00:13:21.83\00:13:23.00
Ten more
seconds, one, two, three,
00:13:25.06\00:13:28.38
four, five, six, seven,
00:13:28.39\00:13:32.54
eight, nine, ten.
00:13:32.55\00:13:34.94
Now let's grab the leg
this way and pull it in.
00:13:34.95\00:13:36.79
We haven't switch,
we're simply taking
00:13:36.80\00:13:38.83
the other leg and
modifying our stretch.
00:13:38.84\00:13:40.50
Good, ten more seconds.
00:13:40.51\00:13:44.35
One, two, three, four, five,
00:13:44.36\00:13:49.66
six, seven, eight,
nine and ten, good.
00:13:49.67\00:13:54.84
Now we take the other leg.
00:13:54.85\00:13:56.44
Pull it up towards the chest.
00:13:56.45\00:13:58.17
Should feel that in
your hip as you pull.
00:14:00.66\00:14:03.85
Little bit in the hamstring.
00:14:05.06\00:14:07.24
One, two, three, four, five,
00:14:07.25\00:14:11.82
six, seven, eight, nine,
00:14:11.83\00:14:15.74
get a hold of it, pull it up.
00:14:15.75\00:14:17.42
This will intensify the stretch.
00:14:17.43\00:14:19.30
You should feel it even
more in the gluteal area,
00:14:19.31\00:14:21.79
especially in the hip area.
00:14:21.80\00:14:24.92
And hold for ten more.
00:14:24.93\00:14:26.42
One, two, three, four, five,
00:14:26.43\00:14:31.44
six, seven, eight,
nine and ten, good.
00:14:31.45\00:14:36.74
Well, let's get a
couple of breaths.
00:14:38.66\00:14:39.94
In through the nose,
out through the mouth.
00:14:39.95\00:14:43.75
In through the nose,
00:14:43.76\00:14:45.98
out through the mouth.
00:14:45.99\00:14:47.36
One more time. In and out, okay.
00:14:47.37\00:14:52.08
Hands on the abdominal,
00:14:52.09\00:14:54.86
we're gonna crunch
forward and then lay back.
00:14:54.87\00:14:59.20
Crunch forward and
back and forward and back,
00:14:59.21\00:15:04.93
forward, back, forward, back,
00:15:04.94\00:15:10.64
forward and back, again,
00:15:10.65\00:15:15.53
back, back.
00:15:15.54\00:15:18.77
Good keep going.
00:15:18.78\00:15:20.39
We gonna do 20 more.
00:15:23.56\00:15:24.81
This is a fairly
easy exercise especially
00:15:26.80\00:15:29.49
we're just sitting
forward and going back.
00:15:29.50\00:15:31.19
But you're actually
contracting your abdomen.
00:15:31.20\00:15:33.37
It's very effective.
00:15:33.38\00:15:36.95
Just don't do in a
rocking chair because
00:15:36.96\00:15:39.07
then it will be a
little bit too simple.
00:15:39.08\00:15:40.63
Since we all look
like we're rocking anyway.
00:15:43.21\00:15:45.06
Ten more, crunch and back
00:15:47.22\00:15:50.39
and crunch and
back, crunch, back,
00:15:50.40\00:15:55.01
there's four, back, five, back,
00:15:55.02\00:15:59.64
six, back, seven, back, contract
00:15:59.65\00:16:05.66
eight and nine, ten.
00:16:05.67\00:16:10.21
Now come forward
and contract hard.
00:16:10.22\00:16:11.85
Contract it, contract.
00:16:11.86\00:16:14.35
No, no, don't hit
back. I get to hit.
00:16:18.59\00:16:22.43
Okay, push back
00:16:22.44\00:16:24.28
and hold that 10 more seconds.
00:16:27.89\00:16:29.10
One, two, three, four, five,
00:16:29.11\00:16:33.51
six, seven,
eight, nine, ten. Okay.
00:16:33.52\00:16:38.77
Let's do some chest work.
00:16:38.78\00:16:40.45
We're gonna
squeeze the hands here.
00:16:40.46\00:16:41.67
We're gonna push out and back,
00:16:41.68\00:16:44.15
and out and back.
00:16:44.16\00:16:47.79
Good, push hard.
Push the hands together.
00:16:50.67\00:16:54.66
Keep them tight and way out.
00:16:54.67\00:16:56.46
That's eight, we can do 15.
00:16:56.47\00:16:59.63
Nine, ten, eleven, twelve,
00:16:59.64\00:17:05.55
thirteen, fourteen, fifteen.
00:17:05.56\00:17:11.01
Now down push, and up and push,
00:17:11.02\00:17:14.66
up, push, good
push, contract the chest
00:17:14.67\00:17:20.22
and push and push, good.
00:17:20.23\00:17:24.12
There is eight and nine and ten,
00:17:24.13\00:17:29.06
eleven, twelve, thirteen,
00:17:29.07\00:17:34.36
two more, fourteen, fifteen.
00:17:34.37\00:17:37.51
Now up, up and down, push.
00:17:37.52\00:17:42.27
Keep your hands tight together.
00:17:42.28\00:17:44.82
There's four, five,
00:17:44.83\00:17:48.80
six, seven, eight,
00:17:48.81\00:17:54.99
nine, ten, eleven,
00:17:55.00\00:17:59.53
twelve, thirteen, fourteen,
00:18:01.05\00:18:05.67
up now squeeze hard.
00:18:05.68\00:18:07.93
Just hold that.
Press as hard as you can.
00:18:07.94\00:18:09.66
Press, press, press,
press, keep pressing,
00:18:09.67\00:18:13.71
press, press, ten more seconds.
00:18:13.72\00:18:16.81
One, two, three, four, five,
00:18:16.82\00:18:21.53
six, seven, eight,
nine and ten, good.
00:18:21.54\00:18:28.06
That feels good, doesn't it?
00:18:28.07\00:18:29.30
Yeah. All right,
let's stretch back.
00:18:29.31\00:18:31.16
Don't yarn, Christy.
00:18:33.61\00:18:36.17
And bring across, pull
your shoulder blades apart.
00:18:36.18\00:18:39.08
All right, back again.
00:18:44.06\00:18:45.35
Feel it stretch
through your chest.
00:18:49.50\00:18:52.49
Hold five more seconds.
00:18:52.50\00:18:53.87
One, two, three, four, five
00:18:53.88\00:18:57.96
and across,
00:18:57.97\00:18:59.15
hold that.
00:19:01.87\00:19:03.44
Okay good.
00:19:05.53\00:19:07.16
All right, we're
gonna lean forward.
00:19:07.17\00:19:08.79
Elbows out to our
side we're gonna do our
00:19:08.80\00:19:11.06
flying chicken
exercise here, okay.
00:19:11.07\00:19:13.88
Now raise your arms up and down.
00:19:13.89\00:19:16.15
This chicken's
got two big a wings.
00:19:19.93\00:19:21.44
Good.
00:19:25.34\00:19:26.90
We're gonna do 20 of these,
00:19:30.88\00:19:32.11
it's 10, 11, 12,
00:19:32.12\00:19:37.06
13, 14, 15, 16,
00:19:37.07\00:19:42.98
17, 18, 19, 20.
00:19:42.99\00:19:48.85
Raised to side, and up,
00:19:48.86\00:19:52.29
and up, and up, up and up,
00:19:52.30\00:19:58.45
good keep going.
00:19:58.46\00:19:59.92
There's eight, nine, ten.
00:19:59.93\00:20:03.68
Ten more, two, three, four,
00:20:03.69\00:20:09.39
I'm not giving you
much room, am I, Christy?
00:20:09.40\00:20:10.74
Five, six.
00:20:10.75\00:20:12.55
Rick was smart, he
moved his chair out.
00:20:12.56\00:20:14.92
Nine and ten. Arms
down in front of you
00:20:16.22\00:20:19.51
and up and down, up and down,
00:20:19.52\00:20:24.84
moving all
aspects of the deltoid
00:20:24.85\00:20:26.32
which is the
posterior and medial.
00:20:26.33\00:20:28.27
And now we're doing the front.
00:20:28.28\00:20:29.70
Five, six, seven,
00:20:31.07\00:20:36.17
nine, ten, eleven and twelve,
00:20:39.04\00:20:45.72
thirteen, fourteen, fifteen
00:20:47.35\00:20:53.34
and sixteen, seventeen,
00:20:53.35\00:20:56.15
three more times, eighteen,
00:20:56.16\00:20:59.83
nineteen, twenty.
00:20:59.84\00:21:02.16
Part way down hold,
00:21:02.17\00:21:03.65
just hold it
there, arms straight.
00:21:03.66\00:21:07.12
And hold that for 30 seconds.
00:21:07.13\00:21:08.63
Five, six, seven,
00:21:10.24\00:21:12.87
eight, nine, ten.
00:21:12.88\00:21:15.63
Twenty more. Two, three,
00:21:15.64\00:21:18.70
four, five, six, seven,
00:21:18.71\00:21:22.70
eight, nine, ten.
00:21:22.71\00:21:25.25
Last ten, one, two,
00:21:25.26\00:21:27.37
three, four, five, six,
00:21:27.38\00:21:31.42
seven, eight,
nine and ten, good.
00:21:31.43\00:21:35.84
Just roll the shoulders.
00:21:35.85\00:21:38.68
Up and around.
00:21:38.69\00:21:39.97
Five, six, we're going for 15,
00:21:43.85\00:21:46.48
seven, eight, nine, ten,
00:21:46.49\00:21:50.83
eleven, twelve, thirteen,
00:21:50.84\00:21:54.92
fourteen and fifteen.
00:21:54.93\00:21:57.09
Now the other way, one and two,
00:21:57.10\00:22:00.42
three, four, five, six,
00:22:00.43\00:22:04.67
seven, eight, nine, ten,
00:22:04.68\00:22:09.39
eleven, twelve, thirteen,
00:22:09.40\00:22:13.35
fourteen,
fifteen. Shrug up and down,
00:22:13.36\00:22:17.25
up, down, up and hold,
00:22:17.26\00:22:20.11
down, up, down, up, down, up,
00:22:20.12\00:22:25.11
down, up, down,
up, down, up, down.
00:22:25.12\00:22:32.27
There's ten, five more.
00:22:32.28\00:22:34.22
One, two, three, four, five.
00:22:34.23\00:22:40.96
Head down, look
up, head down, look up,
00:22:40.97\00:22:45.57
down and up, down, up,
00:22:45.58\00:22:51.16
good, keep going.
00:22:51.17\00:22:52.96
And up, and up, and up,
00:22:54.09\00:22:58.99
three more, one, two, and three.
00:22:59.00\00:23:04.95
Side to side, over and over.
00:23:04.96\00:23:08.55
There's two, and three,
00:23:10.36\00:23:13.58
four, five,
00:23:15.24\00:23:19.67
six, seven,
00:23:19.68\00:23:23.93
eight, nine
00:23:23.94\00:23:27.51
and ten, good.
00:23:27.52\00:23:29.06
All right, let's do some arms.
00:23:29.07\00:23:30.74
Put your arm
down between your legs
00:23:30.75\00:23:32.40
and block the elbow into
the inside of your thigh.
00:23:32.41\00:23:34.26
Curl up and down, up, down,
00:23:34.27\00:23:37.98
we're doing for 20.
00:23:37.99\00:23:39.11
Three, all the way down,
00:23:39.12\00:23:41.51
four, five, six, seven,
00:23:41.52\00:23:47.78
eight, nine, ten.
00:23:47.79\00:23:52.95
Ten more, one, two,
00:23:52.96\00:23:56.25
three, four, five, six,
00:23:56.26\00:24:03.30
seven, eight, nine
00:24:03.31\00:24:08.77
and ten, good.
00:24:08.78\00:24:10.51
Switch sides, curl and curl,
00:24:10.52\00:24:15.18
good, four, five, six,
00:24:15.19\00:24:20.72
seven, eight,
00:24:20.73\00:24:23.85
nine, ten more.
00:24:23.86\00:24:27.82
Focus on the bicep.
00:24:27.83\00:24:29.12
Keep the palms up, three,
00:24:29.13\00:24:31.70
four, five, six, seven,
00:24:31.71\00:24:37.54
eight, nine, ten.
00:24:37.55\00:24:41.72
Triceps now,
block the wrist and push
00:24:41.73\00:24:45.24
all the way down and up,
00:24:45.25\00:24:47.28
down and up, down
and up, keep going.
00:24:47.29\00:24:52.30
There's five, six, seven,
00:24:52.31\00:24:56.80
eight, nine, ten, ten more.
00:24:56.81\00:25:02.45
One and two, three, four,
00:25:02.46\00:25:08.20
five, six, seven, eight,
00:25:08.21\00:25:14.30
nine, one more ten, good.
00:25:14.31\00:25:18.22
Side, press and press.
00:25:18.23\00:25:21.15
Focus on the triceps.
00:25:21.16\00:25:23.38
All the way down, there's four,
00:25:23.39\00:25:27.34
five, six, seven, eight,
00:25:27.35\00:25:32.74
nine, ten, ten more.
00:25:32.75\00:25:36.93
One and two, three, four,
00:25:36.94\00:25:42.37
five, six, seven, eight,
00:25:42.38\00:25:48.59
two more, nine and ten, good.
00:25:48.60\00:25:52.56
All right, let's put an arm
up over the head and stretch.
00:25:52.57\00:25:56.45
Pull, steady
pull, ten more seconds.
00:25:56.46\00:26:01.54
One, two, three, four,
00:26:01.55\00:26:05.50
five, six, seven,
00:26:05.51\00:26:08.78
eight, nine, ten.
00:26:08.79\00:26:11.46
Switch over, pull, pull,
00:26:11.47\00:26:14.86
pull, ten seconds, one, two,
00:26:14.87\00:26:19.13
three, four, five, six,
00:26:19.14\00:26:23.57
seven, eight, nine, ten, good.
00:26:23.58\00:26:28.26
Pull your arm up and across.
00:26:28.27\00:26:30.74
Hold that, hold it.
00:26:30.75\00:26:35.89
Ten more seconds, one, two,
00:26:35.90\00:26:38.93
three, four, five, six,
00:26:38.94\00:26:42.97
seven, eight, nine and ten.
00:26:42.98\00:26:48.65
Switch over, steady pull,
00:26:48.66\00:26:52.34
pull, pull. Ten more seconds,
00:26:52.35\00:26:57.03
one, two, three, four, five,
00:26:57.04\00:27:02.20
six, seven, eight,
nine and ten, good.
00:27:02.21\00:27:08.35
All right, think
we're all done. Good job.
00:27:08.36\00:27:10.70
Having foot
problems does not have
00:27:15.80\00:27:17.34
to put you out of action.
00:27:17.35\00:27:18.52
Getting into
regular exercise program
00:27:18.53\00:27:20.36
and taking care of yourself,
getting the foot massages,
00:27:20.37\00:27:22.78
using hot and cold
treatments all those things
00:27:22.79\00:27:25.09
are very beneficial for
getting you back around.
00:27:25.10\00:27:27.10
If you've sprained your
ankle see you doctor first.
00:27:27.11\00:27:29.65
Find out how bad it is.
00:27:29.66\00:27:30.94
Make sure you have it
incapacitated for a while
00:27:30.95\00:27:33.53
until it heels up and
then once you do get in
00:27:33.54\00:27:35.74
a good exercise program.
00:27:35.75\00:27:37.37
That's a fastest way to
bring yourself back around.
00:27:37.38\00:27:39.81
And also whenever you exercise
claim the promises of God.
00:27:39.82\00:27:42.66
In Philippians 4:13, we
read "I can do all things
00:27:42.67\00:27:46.64
through Christ
who strengthens me."
00:27:46.65\00:27:48.73
God bless you, keep training
00:27:48.74\00:27:50.85
and we hope to
see you next time.
00:27:50.86\00:27:52.67