Heel Drop and Foot Stomp Exercises for Strengthening Bone
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- čas přidán 7. 09. 2022
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This is a video describing how to perform a heel drop exercise and a foot stomp exercise. These two exercises can be done to stimulate bone density.
The exercises here are modified and meant for the over 50 body. Enjoy. If you have questions, please feel free to email andrea@andreatrombley.com.
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Our videos are provided for educational purposes only and are not intended to serve as medical or physical therapy advice to any individual. Please consult with your physician before starting any new exercise program. Any exercise has the potential to cause injury or physical problems.
Just had my first bone density scan at 76, and I need to do some exercises to wake things up. As a lifelong professional dance & teacher, just wante dto say that your explanations were great, especially for people who've not been active throughout their life - it's icritical to keep those knees soft and upper body in alignment!
Thank you for the sweet compliment.
I tried this type of exercise but I sure don't agree it's a good idea. It hurt my lower back fir days afterwards. I don't think sharp. movements like this are good for the body. .
wow so simple and easy for some but no one ever mentions this in my pcp office! thanks for the info. I will be incorporating these two exercises to my daily routine. Thanks for sharing these ideas♥
Thank you for commenting. Exercise prescription is not in the PCP specialty, that is what the Physical Therapists like to do! Hopefully they refer you to one so you get great help.
How many do we do of each exercise an do we do it everyday
Will it still be beneficial if we wear very cushy shoes like Hokas? I have a great deal of pain in my heels, so I have to wear thick, very cushy shoes all of the time to reduce the pain.
Yes, wearing your Hoka's should be fine. Protect your heels.
Ooh... my downstairs neighbor would kill me if I tried that foot stomp...
What bone density exercises can you recommend for someone who cannot jump, run or skip due to having knee problems?
Start with small range squats to build the leg and hip muscles. Only with stronger muscles will the stress come off the knees. I have a video here somewhere for sore knees.
@@andreatrombley Thanks for info
About how many of each should we do and is the safe for somebody with disc compression?
set a goal of 100 to begin with.
What are the contraindications for these two exercises?
If you have a recent compression fracture, you should check with your local physical therapist for specific recommendations. If you have trouble balancing, hold on to something.
How long do we do each exercise?
It is something to add to your daily exercise program. Maybe start with 8 repetitions and build up to 3 sets over time.
How many or how long to do each excercise?
It depends. There are no hard rules. Start slow and work up in both.
Any idea of how frequently and how many reps?
This is something that could be done daily to prevent bone loss. It is more about what feels good (it shouldn't hurt), and what you are able to do. You could start with 8 editions and go to 3 sets over time. Again, it should not hurt. If you have a recent compression fracture, you should check with your local physical therapist for specific recommendations.
What are ‘editions’ please. Is that 8 foot drops, and 8 stomps? Thank you
Can these exercises cause inflammation of the tailbone ?
Because the gluteal muscles are active, and attach to the sacrum and therefore the tailbone/coccyx, yes, the potential is there. I would start with the heel drops as the lowest level and see how it goes. But really, walking activates the glutes as well, and climbing stairs, so not much more risk than these activities.
I'm confused. I was told that for the stomp to be effective you have to have a 9 inch drop from the bottom of your foot to the floor otherwise it's not effective
As with most exercises, it depends on what you are trying to achieve. For this exercise, we are trying to introduce more force through the bone than what you would get with walking. Certainly a bigger jump, from 9 inches will have a bigger effect, but most people cannot start there. You need to work up to that level, and some people will never get there. It is better to stomp than to do nothing. I hope this helps.
This is very threatening if you've ever had a heel spur.
Yes, I imagine it is. I would not recommend doing anything that causes direct pain.