The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Hi, there welcome
to Body and Spirit.
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This is Jeanie McDonald Weaver,
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helping you today
on all my aching feet.
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Moves to relieve
the pain in those feet.
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Welcome, I'm glad
that you're with us today
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because we're gonna
deal with your aching feet.
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Just take your shoes off
and sit down because we're gonna
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deal with some issues to
help you with those problems.
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There's a lot of us out
there that have aching feet.
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I've Tim, that's gonna
be working with us today
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and Wendy and we're
so glad you're here.
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I've somebody with
Plantar Fasciitis here.
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I know I've my own feet issues,
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I think I've a
neuroma from years past.
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And how's your
feet Wendy? Pretty good.
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Flat. Wendy
thinks she has flat feet.
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So, I know there's a lot
of feet problems out there.
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Every time I do a health
camp that I do every year,
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the biggest
complaint is feet problems.
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First of all you must
start warming up your feet.
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And we're gonna warm them
up even seated here today.
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Because if your
feet are hurting you,
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you're not gonna stand
up and do much of anything.
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So, have a seat and
just bring your heels out
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and then go to a toe
point. And bring the heels out.
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So we're warming
them up. Toe point.
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There's a lot's of
reasons for heel problems.
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The biggest reason, you have
some genetic factors absolutely,
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you have injuries but we
choose our shoes not very well.
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You need to have a
wide enough toe box,
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you need to
have a closed in shoe
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to have the best support.
If you're constantly gripping,
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if you're a women and
you wear open heeled shoes
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and you wear sandals and
you wear heels over two inches.
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You're going to have a
lot more stress in your feet,
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because your toes are constantly
grabbing to keep your shoes on.
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That creates muscle imbalances
in your feet actually, okay.
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And I'm gonna
turn out and turn out.
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And our text for today
that I'm gonna come back
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to the toe and then I'm
gonna turn out and turn out.
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And I'm gonna do that a
couple of times come back, back,
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I'm gonna turn out and turn out.
So, I'm sitting up on my chair
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and you'll see, everybody,
Wendy and Tim are sitting up
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on their chair and
they come out and they out.
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And you wanna
continue just to warm knees up.
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Once you've done
this then you're gonna
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be leaning into your
elbows into your quads, okay.
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And I'm up on my
toes and then I'm gonna
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push my heels down.
I'm gonna push them down
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so that I feel a little
stretch back here, okay.
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So, I'm gonna come up and
you'll see I'm on my elbow's
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and I'm pushing into my
legs and my toes are up,
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Wendy's toes are up
but her hands are up here
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because she is not being able
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to bend quite as
far, that's fine.
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Just keep your back extended
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and push your heels
down almost to flat.
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And if you're saying to
yourself I can't get them down
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that's very normal, okay,
very normal just keep pushing
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just a little bit, all
right. Then you come back up.
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So I'm doing
actually a calf pump seated.
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So, if you have feet
problems and they're hurting,
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the chances are you're
not gonna wanna stand up
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and do a calf
pump against the wall.
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So, we're doing it right
here so I'm going up to my toes
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and then I'm
pushing my heels down.
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And I'm trying to get them
down and I'm gonna hold them
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at the bottom
right here as I'm pushing
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in and I'm feeling a
stretch right through here
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as that's what you got
them? It seems like one
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is even more so then
the other but that's the...
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Because of your
Plantar Fasciitis issues
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is it the Plantar
Fasciitis or the other one?
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It's the one, that's the one
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that seems to be tight more.
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Yes, because you
got that tightness.
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So, Plantar
Fasciitis is a condition
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where when you take your
first step in the morning
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it's whole painful in your heel.
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That's classic for
Plantar Fasciitis okay.
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So, you wanna gently
stretch it. So, right now see
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I'm not stretching
them, they're doing it, okay.
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So, as you're pushing down
and see its taking a little time
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we did this, we did this
up and down with no pressure.
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We did this, we warmed up
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like this and then
we had our toes up.
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Then we leaned and then
we pushed our heels down.
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Okay and they're stretching
back here in the Achilles
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and its going all the
way down into the heel,
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down into that Soleus up.
In the back part of the leg
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all the way down into
that Plantar Fasciitis.
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Okay, so what, that might take
a little while to stretch that.
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So you're spinning it back here,
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that's where you
wanna be stretching it okay.
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So, now after we warmed that
up we've done some calf pumps
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and do as many as you
feel that you need to,
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pressure and you can
use your arm pressure
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see that works fine. Or I
could even put weights here
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and do that push weights
up like that, put like that.
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So, now we're gonna start
talking directly about the foot.
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And before we stand
up there's two exercises
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you're gonna do standing
up today and it has to do
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with making a
dome with your foot.
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So this would be your
heel, this will be your toe's
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you're gonna bring
those toes up like that.
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And then you gonna bring it down
like that and really splayed
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it out with the
toes and the feet,
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the mid-foot and the back
foot is gonna be down okay.
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Seriously if you guys
at home have some problems
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with your feet and
your, do this program
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it will help you, it
will really, really help you.
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If you're looking on
the camera right now on TV,
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see these little things,
it could be a tennis ball,
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it could be a golf ball.
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Now, golf ball is
gonna be pretty hard okay.
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So if have really
tender feet you might wanna do,
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like a tennis ball
this is a little bit
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of a smaller tennis
ball. Because it's a dog's toy,
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that you can
throw for a little dog,
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I'm gonna use that to
roll and massage my foot.
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And I'm gonna
start at the mid- foot
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and I'm gonna put that
ball right in the mid-foot
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and then I'm
gonna press just gently
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because I'm not gonna
do the hard press yet.
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Now, I'm rolling it
around. How is that feeling?
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Good. Okay, you're
not pushing too hard.
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I'm rolling from the
mid-foot all the way to the back
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and I'm going right
underneath the arch.
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So, I'm putting that ball
right there at the mid-foot
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pressing gently and then pushing
it until I get to my heel.
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Then I'm gonna go back up,
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I'm gonna do that
may be about six times.
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All right, just to get
that all kind of warmed up
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and get the feet
muscles and ligaments.
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You have 26 bones in the feet,
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you've 107 ligaments
and you've 19 muscles.
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So, it's very normal to
have discomfort in your feet,
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if you don't take care of them.
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You need to exercise your foot
and stretch it and strengthen it
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just like any other part
of your body only we never do.
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We just clock down on
them all day long, right.
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Okay, now I'm gonna push it over
and we'll start at the mid-foot
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and I'm gonna
roll from the mid-foot
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right to the arch, to the heel.
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So, as you're pushing
you wanna keep remembering
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that any kind of
bending that you're doing,
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you're bending from the
hip hunch forward and back.
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So, that as you're sitting
and you're doing this work
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with your feet
you still don't wanna
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lose it in your back, okay.
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And you don't
wanna hurt your back
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by arching or flexing your back.
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Big breath, so
I'm coming forward
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I put a little
pressure, how you doing?
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You bring it back and
push it, feeling a little bit,
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a little bit of
pressure not a whole bunch.
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We're gonna do the whole
bunch in a little bit right?
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Okay. Right. Okay, so
you wanna all way back
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to that heel, you want to
feel that gentle pressure.
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Now, when you come up
there to the forefront,
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you wanna go
side to side with it.
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You wanna really
push and if somebody
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with Plantar Fasciitis
when it gets back to the back
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you wanna push a
little harder, okay.
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So this is a very good thing
to learn and to have around.
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It could be a racket ball
is little bit too squishy.
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You need a
pretty firm tennis ball
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or even a golf ball to
make, because wanna really
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push pretty hard at some point.
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Okay, so I'm
gonna leave that there,
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we're gonna get to the
hard pushing in just a minute.
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So, now we're gonna stand
up, there's only two moves
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that you do standing
up and the reason you do
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standing up is
because you wanna put
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your whole body
pressure into this move okay.
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So, we're gonna stand up,
I'm gonna keep one foot in place
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and I'm just gonna put
the other foot out in front.
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Get my little ball all the way,
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I'll put a little
foot right in front,
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so you're standing
here just like normal.
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You tummy is what?
Tight. Tight, see she is trying.
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Did you talk to her Tim? I
did actually talk to her, yes.
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Good. Okay, so now I'm gonna
just step forward see that?
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So, where is your weight
Wendy, is it in the front foot
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or the back
foot? In the back foot,
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so I wanna actually be
able to wiggle this foot up here
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and put the weight in
the back foot. Got it?
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so now what I'm gonna do
is I'm gonna put my heel down
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and I'm gonna curl my foot
up and I'm gonna make a dome.
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So, this is
called the foot dome.
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So you wanna make a
dome, so that you can actually
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try to get a little
toy underneath that foot.
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See if I can get it under there,
can I, yeah make that really
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curled up so that I can
actually get it under here.
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Yeah, you want to put
little more pressure here
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so that you can
pull that curls under.
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It's hard, yeah you
got it? I do got it. Yes.
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Okay, so you
gonna make a foot dome,
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you gonna hold it right there.
Your pressure is back here
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and you're
holding that foot dome.
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As a matter of fact
your feet are coming under
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so much that you
might feel a little cramping
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start right under the
foot. Have you got it? Yeah.
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Yeah, and you told
it and you count to ten.
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And start to feel
that a little cramping
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and then you come back, okay.
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Take a breath, now you
put most of your weight
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in the back right, so
you just kind of recover.
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Now I'm gonna stay
down with that other foot
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we're switching
feet. Now, I'm gonna put
00:11:21.64\00:11:23.73
the other foot out here
and I wanna put my weight
00:11:23.74\00:11:26.74
in the back foot so make
sure you shift it back there.
00:11:26.75\00:11:30.39
Now I'm gonna put the
heel down and I'm gonna
00:11:30.40\00:11:32.59
hold my toes
under and make it dome.
00:11:32.60\00:11:35.73
With my feet and
I'm gonna under, yeah,
00:11:35.74\00:11:39.04
under on mine for
sure I'm pointing under
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and I almost am feeling a
little crampy under that foot,
00:11:42.29\00:11:45.46
that if you can
hold on and just put
00:11:45.47\00:11:48.34
that and don't let
it get a real bad cramp.
00:11:48.35\00:11:50.37
Of course push
it out it as it is,
00:11:50.38\00:11:52.25
but try to keep
it in there because
00:11:52.26\00:11:53.87
this is a foot builder all right
00:11:53.88\00:11:58.49
and it might feel a little,
a little crampy at first.
00:11:58.50\00:12:02.69
Here you count to ten
and then you bring it back.
00:12:02.70\00:12:06.18
Okay, and roll that out.
So, you got your foot dome.
00:12:06.19\00:12:11.24
Now you gonna do
is the arch builder
00:12:11.25\00:12:15.00
and you want your heel and
the mid-foot on the ground.
00:12:15.01\00:12:21.67
Okay, both feet the heel
and the Mid-foot on the ground
00:12:21.68\00:12:26.72
and you wanna bring those
toes up and splay them open.
00:12:26.73\00:12:30.87
Okay, just like that, so I've
got my mid-foot on the ground,
00:12:30.88\00:12:35.48
let me step up here a
little bit so you can see.
00:12:35.49\00:12:39.63
I got my mid-foot and
my heel on the ground.
00:12:39.64\00:12:43.95
I'm bringing my feet, my toes up
00:12:43.96\00:12:46.41
and I'm opening
them as wide as I can.
00:12:46.42\00:12:48.70
Really opening
them and I'm gonna hold
00:12:48.71\00:12:50.39
that and gonna release.
I'm gonna do it ten times.
00:12:50.40\00:12:54.01
How are our knees?
Knees are soft, good question,
00:12:54.02\00:12:56.47
knees are always
a little bit soft.
00:12:56.48\00:12:58.07
You don't wanna
lock your legs out okay.
00:12:58.08\00:13:02.30
Okay you're ready,
00:13:02.31\00:13:03.89
so you're on your heel
you're on your mid-foot.
00:13:03.90\00:13:06.16
Now, you're going
to splay those toes,
00:13:06.17\00:13:08.81
open wide really pushing
open, open up, open up, open up.
00:13:08.82\00:13:14.63
Are you counting, open up,
00:13:14.64\00:13:16.47
I hope you're
doing this at home.
00:13:16.48\00:13:18.49
Don't just watch us
do this do it with us,
00:13:18.50\00:13:20.89
it will help your feet.
00:13:20.90\00:13:22.79
And then you know
if you think you're,
00:13:22.80\00:13:25.27
if you have any
question or something about
00:13:25.28\00:13:26.65
it you know
we'll help answer that,
00:13:26.66\00:13:28.43
but mid-foot,
heel, open those toes.
00:13:28.44\00:13:32.95
This is our third one,
open them out really open them.
00:13:32.96\00:13:36.90
And you can rotate these two
from the dome to this one, okay.
00:13:36.91\00:13:42.04
From the dome to this
one, then you have to shift
00:13:42.05\00:13:44.39
your weight and then you
gonna bring him back down.
00:13:44.40\00:13:47.41
Big breath let them
down. Okay so wanna get to it,
00:13:47.42\00:13:51.08
you can do ten of
these and you wanna count.
00:13:51.09\00:13:54.47
You bring it up
just count to about five
00:13:54.48\00:13:57.13
this when you
don't hold like the dome.
00:13:57.14\00:13:58.77
While dome you hold
to count to ten this one
00:13:58.78\00:14:00.96
you wanna do about five to ten.
00:14:00.97\00:14:02.74
Okay you release, now
you gonna come up again.
00:14:02.75\00:14:05.61
So I'm on my
heel, I'm on my mid-foot
00:14:05.62\00:14:08.17
and my toes are
open wide. Okay really up
00:14:08.18\00:14:11.62
and open wide and
then drop them down.
00:14:11.63\00:14:13.85
Big breath,
stomachs tight, here we go.
00:14:13.86\00:14:17.05
Push right there, right there
00:14:17.06\00:14:20.60
toes are up and wide,
pushing, pushing, pushing.
00:14:20.61\00:14:24.82
We've a great text for
today, the text is Romans 10:15
00:14:24.83\00:14:30.54
how beautiful are the
feet of the messengers
00:14:30.55\00:14:33.60
who announce the good
news. So, if you want your feet
00:14:33.61\00:14:36.80
to feel good and be beautiful
so you can take a good news.
00:14:36.81\00:14:39.64
You gonna work on
it a little bit right?
00:14:39.65\00:14:41.61
Right, Wendy?
00:14:41.62\00:14:42.65
Okay, so now the rest time
we're all gonna be sit down.
00:14:42.66\00:14:45.31
Now, we worked really hard up
00:14:47.17\00:14:50.33
and into the dome,
up and into the dome.
00:14:50.34\00:14:52.83
And we've used our body
weight on that and if you get
00:14:52.84\00:14:56.22
to where you can do ten
count and up to ten of those
00:14:56.23\00:15:01.04
then you're gonna be working
your feet pretty hard, okay.
00:15:01.05\00:15:04.60
So, now I'm gonna
get my little ball again
00:15:04.61\00:15:06.84
and I'm gonna place
it right at the mid-foot,
00:15:06.85\00:15:11.71
right there, okay.
Because this is where,
00:15:11.72\00:15:15.50
this is classic
area for Neuromus.
00:15:15.51\00:15:19.43
And Neuromus typically happen
00:15:19.44\00:15:22.36
it's in trapping
some nerves in there.
00:15:22.37\00:15:24.63
And if you can gently
carefully help to open
00:15:24.64\00:15:28.66
up those spaces by
some good pressure massage.
00:15:28.67\00:15:32.11
Okay now, now I'm
not gonna roll it down.
00:15:32.12\00:15:33.71
Now, I'm gonna
press, I'm gonna really put
00:15:33.72\00:15:36.31
it right there and
I'm gonna press down
00:15:36.32\00:15:38.22
really hard until I
feel in that, pushing.
00:15:38.23\00:15:41.29
So, now you can
put all your pressure
00:15:41.30\00:15:42.79
right into that, you're
doing really good, okay.
00:15:42.80\00:15:46.51
I'm gonna moving it
back just a little bit,
00:15:46.52\00:15:48.30
so that it's right
where that Neuroma might be.
00:15:48.31\00:15:50.68
Now, you wanna push that
down hard and that should
00:15:50.69\00:15:53.38
feel like I'm digging
my thumb right into you.
00:15:53.39\00:15:56.59
And you're putting
the pressure on, okay.
00:15:56.60\00:15:59.14
So, pushing down pretty
hard right behind that mid-foot,
00:15:59.15\00:16:04.12
okay then you count to ten
00:16:04.13\00:16:06.05
then you do the
other side, okay.
00:16:06.06\00:16:09.14
Then you take it
over to your other foot
00:16:09.15\00:16:11.19
find that mid-foot or if
and it's good to do both,
00:16:11.20\00:16:16.98
both feet even though
I tend to have a Neuroma
00:16:16.99\00:16:20.16
on one foot and that's almost...
00:16:20.17\00:16:22.75
Jeanie what is
that Neuroma mean?
00:16:22.76\00:16:24.01
What is that mean?
00:16:24.02\00:16:24.99
Neuroma is an
inflamed nerve bundle.
00:16:25.00\00:16:28.95
And it gets right in between,
it's usually between one,
00:16:28.96\00:16:35.47
two or three of the toes okay.
00:16:35.48\00:16:37.76
It causes pain or
numbness what is this..?
00:16:37.77\00:16:39.91
Lot's of pain and your
foot even knows goes numb.
00:16:39.92\00:16:42.46
Anybody with Neuroma knows.
00:16:42.47\00:16:45.08
And the biggest
thing that you have to do
00:16:45.09\00:16:46.73
to treat it non-surgically
is have a wide toe box.
00:16:46.74\00:16:51.50
So that you, you don't
get cramped into your shoe.
00:16:51.51\00:16:55.36
Okay, so now it's right
behind and I'm pushing hard.
00:16:55.37\00:16:58.27
Do you pushing hard
Wendy, you feeling it? Yeah.
00:16:58.28\00:17:00.77
Just like I got
my thumb digging in,
00:17:00.78\00:17:02.65
only you're doing it right?
Yeah, you're doing it sometime
00:17:02.66\00:17:06.14
it's so painful that if
somebody thinks they're helping
00:17:06.15\00:17:08.64
you and they pushed
you hard it's so painful.
00:17:08.65\00:17:10.98
So, you're doing
this, see this is great.
00:17:10.99\00:17:13.64
You add the
pressure, you wanna hold
00:17:13.65\00:17:15.07
that pressure down about 10, 15,
00:17:15.08\00:17:17.28
may be even 30
seconds, then you back off.
00:17:17.29\00:17:20.81
Now I'm not gonna
take the time now to do
00:17:20.82\00:17:22.50
it because we got
some other ones to do.
00:17:22.51\00:17:25.07
But you take that
ball same thing put
00:17:25.08\00:17:27.84
it where that Plantar
Fasciitis pain right in there
00:17:27.85\00:17:31.58
and you push and
you couple that with,
00:17:31.59\00:17:36.00
you can even
have it a cup of ice
00:17:36.01\00:17:39.33
that you have and push and roll,
00:17:39.34\00:17:42.78
immediate pain
relief if you do that.
00:17:42.79\00:17:45.23
Now, then I'm just gonna
take, I'm gonna lean back
00:17:45.24\00:17:48.31
okay I'm gonna tightening
so they don't hurt my back.
00:17:48.32\00:17:51.64
I'm gonna scoop my
rear in down a little bit
00:17:51.65\00:17:54.08
because I'm
gonna bring my leg up.
00:17:54.09\00:17:55.74
Pain for some people it
might be hard for you too.
00:17:55.75\00:17:59.16
Pull your leg up that
far and if that's the case
00:17:59.17\00:18:03.01
put your leg on a lower
bench or on a bed or whatever.
00:18:03.02\00:18:07.89
But you wanna bring it up
00:18:07.90\00:18:08.93
so that you can
grab your toes, okay.
00:18:08.94\00:18:12.60
And you gonna grab your
toes and you're going to do
00:18:12.61\00:18:15.26
a curl with them but you
gonna do an opening with them.
00:18:15.27\00:18:18.14
So, I'm stretching them back.
So now that I've done pressure
00:18:18.15\00:18:22.24
with the ball and
with my body weight.
00:18:22.25\00:18:24.22
Now, I'm gonna
take and I'm gonna push
00:18:24.23\00:18:26.38
my big toe back, I'm gonna push
00:18:26.39\00:18:28.64
my middle toe back, I
heard a snap right then.
00:18:28.65\00:18:32.64
I'm gonna push the
next toe another snap,
00:18:32.65\00:18:35.77
I'm gonna push the next
toe and then I'm gonna push
00:18:35.78\00:18:39.12
my little toe, I'm doing
them singularly by themselves.
00:18:39.13\00:18:43.36
I'm pushing them
back and every time
00:18:43.37\00:18:44.79
you push back you're
gonna feel a stretch,
00:18:44.80\00:18:46.80
a stretch, a stretch,
a stretch, every time.
00:18:46.81\00:18:49.92
Then you gonna grab the
whole thing and pull back.
00:18:49.93\00:18:55.43
So, you should have
pretty good pressure
00:18:55.44\00:18:56.79
even your big toe
there, grab that big toe
00:18:56.80\00:18:58.87
the whole thing
and pull them back so,
00:18:58.88\00:19:00.77
that the big
toe coming back too.
00:19:00.78\00:19:02.44
And you're gonna hold
it back, count to ten.
00:19:02.45\00:19:04.80
Then you take it and you
gonna go the opposite way.
00:19:04.81\00:19:07.65
So now I'm gonna
push one toe down,
00:19:07.66\00:19:10.80
second toe down, third
toe down, fourth toe down,
00:19:10.81\00:19:15.88
every time I'm pushing
it I'm feeling stretching
00:19:15.89\00:19:18.73
all the way up into
the tibialis all way
00:19:18.74\00:19:20.94
up here into my shin
area. And push, got it?
00:19:20.95\00:19:25.65
Are you pushing out there? Yeah.
00:19:25.66\00:19:27.16
Push in. Now you take
your whole hand and push
00:19:27.17\00:19:31.09
that toe under and leg
of that ankle and push it.
00:19:31.10\00:19:36.40
Okay, you should be pushing
that whole ankle down yeah,
00:19:36.41\00:19:39.15
and you're feeling a
stretch all the way here
00:19:39.16\00:19:41.40
and you'll even feel a little
bit of a cramping under here.
00:19:41.41\00:19:46.92
So, pushing, pushing,
pushing, pushing, pushing,
00:19:46.93\00:19:49.07
and you're feeling the stretch
00:19:49.08\00:19:50.12
all the way up
into the tibialis.
00:19:50.13\00:19:51.48
So, you're letting
that ankle go, okay.
00:19:51.49\00:19:53.90
Then you gonna release
just like that, now I'm gonna,
00:19:53.91\00:19:58.41
I'm gonna go ahead and
do the rest of the program
00:19:58.42\00:20:00.81
on this leg and
they were gonna do
00:20:00.82\00:20:02.01
the other one, for a time frame.
00:20:02.02\00:20:04.31
So, I'm gonna bring the leg
here and if that's okay for you,
00:20:04.32\00:20:07.44
you're gonna put your hand
right underneath your knee.
00:20:07.45\00:20:11.44
So, you're gonna
grab it right underneath
00:20:11.45\00:20:12.83
your knee just like that okay.
00:20:12.84\00:20:15.03
And if, you can
do this laying down,
00:20:15.04\00:20:16.88
we're just doing
it seated to help
00:20:16.89\00:20:19.07
you so that you can do
the whole thing seated.
00:20:19.08\00:20:20.96
So, first you're gonna do
flex back so you're gonna pull
00:20:20.97\00:20:24.00
that toe back so you're
feeling it in your calf.
00:20:24.01\00:20:25.97
Is that right?
Calf and hamstring.
00:20:25.98\00:20:28.22
Yeah, calf and hamstring
and then you gonna turn your toe
00:20:28.23\00:20:32.77
to the side and you're
gonna feel that stretch move.
00:20:32.78\00:20:37.19
Big time got it. Now,
you're gonna come back
00:20:37.20\00:20:41.35
see I'm pulling it
back, I'm flexing it.
00:20:41.36\00:20:44.58
Okay now I'm gonna
turn and go outside with it,
00:20:44.59\00:20:48.63
see how I'm pulling it
back and that is gonna open
00:20:48.64\00:20:52.49
up where this real nerve
comes it starts right back your,
00:20:52.50\00:20:56.91
in the back your calf
and it goes down here.
00:20:56.92\00:20:58.56
And if you've
had a painful ankle
00:20:58.57\00:21:01.20
from a turned
ankle previous injury
00:21:01.21\00:21:04.09
you do the
stretch it really helps
00:21:04.10\00:21:06.89
to loosen that
its real nerve up.
00:21:06.90\00:21:10.09
Okay, so pull the toe back
in a flexion and then you turn
00:21:10.10\00:21:13.52
it and pull it hard back,
pull it back that way, okay.
00:21:13.53\00:21:19.62
So you flex it so
you'll feel stretch
00:21:19.63\00:21:24.53
then you gonna go
one, see that, and you go,
00:21:24.54\00:21:28.35
like you gonna
kick the corner there.
00:21:28.36\00:21:29.90
And it should
come right into there,
00:21:29.91\00:21:32.65
that's where the real
nerve is and then you come back,
00:21:32.66\00:21:35.12
you flex it back then you turn.
00:21:35.13\00:21:39.68
Did you feel the
move right into there?
00:21:39.69\00:21:42.36
Right, that's where we want.
Okay, then you comeback down,
00:21:42.37\00:21:47.70
all right? How is it
doing? Good, pretty good.
00:21:47.71\00:21:49.79
All right so just
pull it, tab, point tab.
00:21:49.80\00:21:53.70
You're ready? So, I'm gonna sit
00:21:53.71\00:21:56.48
to the edge of my, sit
to the edge of my chair
00:21:56.49\00:22:01.24
and I'm gonna lean back,
I'm gonna bring my leg up
00:22:01.25\00:22:05.28
and even doing this... Are
we doing the other leg now?
00:22:05.29\00:22:08.17
We're doing the other
leg now good question?
00:22:08.18\00:22:10.02
Doing the other leg and
even doing this you may feel
00:22:10.03\00:22:13.74
some pressure and stretching
right here in your hip.
00:22:13.75\00:22:18.93
That's very good,
that's normal, that's fine.
00:22:18.94\00:22:23.18
Let us stretch and grab my toe
down here and I'm gonna start
00:22:23.19\00:22:27.77
with that big toe
I gonna pull it back.
00:22:27.78\00:22:31.39
Second toe pull it
back and just let this,
00:22:31.40\00:22:34.20
you can let this just drop
00:22:34.21\00:22:35.95
because you wanna
stretch there anyway.
00:22:35.96\00:22:37.91
Then you take and
stretch the third toe,
00:22:37.92\00:22:41.25
then you take and stretch
the fourth toe and the fifth toe
00:22:41.26\00:22:45.81
and you're giving
the pretty good pull
00:22:45.82\00:22:48.31
because you should
be feeling that stretch.
00:22:48.32\00:22:50.41
Then you take the
whole thing stretch, pull,
00:22:50.42\00:22:54.60
you should be feeling
it right under that foot
00:22:54.61\00:22:56.84
all the way up in here
and here in the side, okay.
00:22:56.85\00:23:00.71
Then you bring
it back and you take
00:23:00.72\00:23:03.67
and you put it
down, you're gonna stretch
00:23:03.68\00:23:05.90
that first toe
down, second toe down,
00:23:05.91\00:23:10.55
third toe down and by
the time you're getting
00:23:10.56\00:23:13.57
to the fourth and fifth
toe you should be feeling
00:23:13.58\00:23:15.60
this and dropping
your ankle forward
00:23:15.61\00:23:18.77
so you're
stretching in this front,
00:23:18.78\00:23:21.14
very painful tibialis anterior.
00:23:21.15\00:23:23.89
If you walk till
it's too quick or you run
00:23:23.90\00:23:28.92
and accelerated
your pace too quickly.
00:23:28.93\00:23:31.36
You get, people think
they have Shin splints
00:23:31.37\00:23:33.99
many times it's a
sore tibialis anterior.
00:23:34.00\00:23:37.85
And they need to stretch it
00:23:37.86\00:23:39.30
and this is one of the
best way to stretch it.
00:23:39.31\00:23:41.43
See I've got
bow all my toes now,
00:23:41.44\00:23:43.54
pull down I've released my ankle
00:23:43.55\00:23:45.62
and it's pulling,
pulling down excellent.
00:23:45.63\00:23:48.95
You're feeling it right here,
right that's what you want.
00:23:48.96\00:23:52.55
You wanna really
hang on to it 30 seconds.
00:23:52.56\00:23:55.32
You can do it
twice for 30 seconds,
00:23:55.33\00:23:56.83
how much ever time
you want to for 30 seconds
00:23:56.84\00:23:58.89
you bring it back up excellent.
00:23:58.90\00:24:02.20
Take a big deep
breath, doing good,
00:24:02.21\00:24:05.75
yeah, bring that back up.
00:24:05.76\00:24:07.11
Okay, so we're gonna
bring the leg up now and again
00:24:07.12\00:24:10.05
we could lay down and
do this if it's easier.
00:24:10.06\00:24:12.84
You can lay down its very
hard for some people to come up
00:24:12.85\00:24:15.54
very high, which you
just wanna grab it behind.
00:24:15.55\00:24:18.78
Just right behind that
knee, just a little bit lower
00:24:18.79\00:24:24.95
and so you're
gonna come right there,
00:24:24.96\00:24:26.68
you gonna flex
back hard, point flexes
00:24:26.69\00:24:30.11
see that
Plantarflexion, dorsiflexion.
00:24:30.12\00:24:33.59
So, here we go right back like
that and then I'm gonna turn
00:24:33.60\00:24:37.14
to the side and pull
that, right down through
00:24:37.15\00:24:42.05
that ankle and right down
through that calf right there.
00:24:42.06\00:24:44.17
And I'm gonna come back,
flex it back and then crank
00:24:44.18\00:24:49.33
it to the side when it
in a flex position, okay.
00:24:49.34\00:24:52.95
So are you okay with
this? Yeah, I'm okay with that.
00:24:52.96\00:24:55.35
Have you got it back,
are you feeling stretch here?
00:24:55.36\00:24:57.50
Yeah. Okay, you
should feel the stretch here.
00:24:57.51\00:24:59.47
Flex and then crank
it. Yeah. Got it? I got it.
00:24:59.48\00:25:04.06
So, have you
turned your ankles before?
00:25:04.07\00:25:05.95
No, not that
one and its paining.
00:25:05.96\00:25:07.30
So, right down
through here right? Right.
00:25:07.31\00:25:09.28
Then you come back
to normal you gonna flex
00:25:09.29\00:25:12.09
and then crank it. Got it? Yeah.
00:25:12.10\00:25:15.78
Right down through
there. Got it. How you doing?
00:25:15.79\00:25:20.75
Flex it back and then
come this way with it.
00:25:20.76\00:25:23.40
Yes, yes, just like that okay
bring it back, good, good, good.
00:25:23.41\00:25:30.57
Okay, back down. I'm
gonna get my little ball
00:25:30.58\00:25:33.67
again and here's
what we gonna do.
00:25:33.68\00:25:37.39
Now you're going
to do a little game
00:25:37.40\00:25:40.02
of catch with my
ball, you got it?
00:25:40.03\00:25:43.06
Her ball got away
from her. Ah, Wendy.
00:25:43.07\00:25:45.93
Okay so now I'm just
gonna do this I'm gonna use
00:25:45.94\00:25:48.85
my toes to just go
back and forth with that.
00:25:48.86\00:25:52.47
And I'm gonna
curl my toes side ways
00:25:52.48\00:25:55.32
and I'm gonna
create a sea with my feet
00:25:55.33\00:25:59.31
as I pack this back and forth.
00:25:59.32\00:26:01.66
Because I'm wanna pad it
with the underneath of my foot,
00:26:01.67\00:26:04.71
don't kick it like a soccer
ball with the side of your foot,
00:26:04.72\00:26:07.51
actually turn your
foot and work that ankle
00:26:07.52\00:26:11.46
and work all the
feet and you're gonna do
00:26:11.47\00:26:13.81
it like this with your toes
in first and then you're gonna
00:26:13.82\00:26:16.51
open your toes out and
kick, and kick, and kick.
00:26:16.52\00:26:21.30
My kids would love this.
Yes, kids will love this.
00:26:21.31\00:26:24.95
And teach them to turn
their toes in and then out
00:26:24.96\00:26:29.31
and do the little
kicking and you just wanna play
00:26:29.32\00:26:31.19
a game about 20 good hits or
you know you can do 20 or 30.
00:26:31.20\00:26:35.29
You wanna actually lift
and go and you don't to have
00:26:35.30\00:26:38.01
him both lifted
at the same time.
00:26:38.02\00:26:40.01
You can keep the one
down and kick and then?
00:26:40.02\00:26:45.66
Lift that up. Yeah,
because it's a little
00:26:45.67\00:26:46.99
too hard on your
stomach and back,
00:26:47.00\00:26:48.78
if you think you
have to have your feet up.
00:26:48.79\00:26:51.17
So, you're kicking
then you're kicking
00:26:51.18\00:26:53.48
and then you're gonna open
your toes out kick and kick.
00:26:53.49\00:26:57.41
So, across between
this and I could have
00:26:57.42\00:27:00.98
you gather up and
scrunch up some paper
00:27:00.99\00:27:04.91
with your toes and
your feet and just ball up.
00:27:04.92\00:27:08.60
This is doing the same thing.
00:27:08.61\00:27:09.93
We're just doing in
and out with our toes
00:27:09.94\00:27:12.15
and kicking in and out, or
if you had a piece of paper
00:27:12.16\00:27:15.48
or even a tea
towel on the ground
00:27:15.49\00:27:18.60
and just make yourself do that.
00:27:18.61\00:27:22.28
So what you need to
understand is with feet problems
00:27:22.29\00:27:26.06
we create a lot of them
with the shoes we've chosen.
00:27:26.07\00:27:29.84
We don't take the time to
stretch them and to give them
00:27:29.85\00:27:36.08
a chance to get that
muscle balance back again,
00:27:36.09\00:27:40.28
because we want a
happy feet, right?
00:27:40.29\00:27:42.59
We wanna be able to do
what it says in the Bible,
00:27:42.60\00:27:46.34
we want to have
that beautiful feet
00:27:46.35\00:27:50.08
that is the
messenger that's gonna take us
00:27:50.09\00:27:53.93
as a messenger to
announce the good news.
00:27:53.94\00:27:56.29
We're here to
help you and love okay.
00:27:56.30\00:27:59.47
Your feet needs much attention
and take the time to do this.
00:27:59.48\00:28:03.31
You can do it
while you're relaxing,
00:28:03.32\00:28:05.21
it's gonna work for
you. Be with us next time,
00:28:05.22\00:28:10.51
we're happy that you
came to be with us today.
00:28:10.52\00:28:13.33
Hope you feel better.
00:28:13.34\00:28:15.27